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

10-01-2013, 07:49 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 (

10-01-2013, 07:54 AM
Diet Coaches/Buddies – My walk, CREDIT moi, included passing a "Free Library" installed as a box on a post in a yard nearby - one citizen's donation to the world. I returned the book I'd borrowed the week before. Missed the opportunity of leaving a few others; I don't know if that'd be appreciated.

Second walk was to a real city library to return two books that weren't due for a week, but likely to be in demand so I thought I'd get them back in circulation faster.

Joy (gardenerjoy) – Good grief! Walking rapidly past a book sale I noticed the top book was Guernsey Literary and Potato Peel Pie Society - thinking that the third time I see this title in two days means that I'm supposed to go read it. Kudos for being within striking distance of your September exercise goal. [Tks for more camera stuff.]

CeeJay - Ouch for time in the dental chair - such an invasion of personal space.

Debbie (Lexxiss) – Yep, Kudos for remembering that you can type even while not connected to the web. I have a friend who answers her email that way on long flights; has her secretary post them to the web later.

maryann - Yay for using a metaphor to power your sails.

Ann (Newlifestyle) - Huge Kudos for getting rid of clutter - from a person who knows how to collect it big time. And Huge Kudos for hanging in and moving forward.

nationalparker – I vote Galapagos Islands ( I am totally hooked on Quaker Oat Squares - they're for breakfast just as soon as I finish typing here.

ForMyGirls - Kudos for "one seriously buff resistance muscle" - looks good on you.

Readers - day 7 Arrange Your Environment

Consider the following:
You don't have to tell people you're dieting. You can tell them that you've decided to eat in a more healthful way.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 90.

10-01-2013, 09:05 AM
Seriously, it's October? How did that happen?

Another good day of staying OP on food despite lots of temptation. (I have been at a conference the last two days so all catered food). Have not achieved exercise and Wellbeing goals today but last night was a very late night with a conference dinner and then some work emails to deal with before I could go to bed so I won't give myself too much grief. Sleep was more important this morning. And tomorrow is a clearer day so exercise etc will happen. And now that I have told you all it really well. I have committed to it and have no choice.

My credits - staying OP on food these last 2 days. "No choice" and having a plan have been my saviours. Opting to park in my usual place, which involves a 10 min walk to my office, even though I had the option to park closer these 2 days. Being mindful and forgiving of the social anxiety that comes with spending 2 days making small talk with professional colleagues I don't know.

Maryann - love your metaphor - what a great image to conjure up to cope with anxiety

National Parker - hope you enjoyed your homebody night in

Ceejay - ouch on the root canal. Credit to you for stayin on track with such a yucky event in your day

New lifestyle - lovely to see you back. Good on you for grabbing the lifeline

BBE - loved your taking the frequent sightings of the Guernsey book as a sign! And what a fine citizen you are to return books for the greater good and not wait until you are obliged.

10-01-2013, 09:49 AM
I met my exercise goal in September and managed a 100%OP day yesterday -- Credit & Credit!

WI: -0.15 kg, Exercise: +35 1410/1400 minutes for September, Food: 100% op, Read my Advantages and Responses: yes

ForMyGirls: great to hear how you're coping with a conference. I'm going to one tomorrow through Friday and I want to, somehow, continue my exercise and make good choices with food. You're helping me think through that "somehow" part.

10-01-2013, 10:02 AM
Quick post here - I PM'd Beth to say if at all possible, check out the audiobook of the "Guernsey Literary ..." - it was a GEM and now want to share that thought if others enjoyed the book or might check it out. I listened to it and had a few days left and restarted it - never have done that with a book - ever. Hopped online to see if the authors had written anything else, but one passed away, so that's not to be. Recommended it to my sister, who, when she got it at her library, the librarian was so excited to tell her about it, and three friends of varying ages at work have enjoyed it, including a German friend, etc. Now I want to re-check it out :)

10-01-2013, 10:42 PM
Hi everyone,

I started to post about 40 minutes ago--and decided I didn't want to post that I still wasn't walking (it's been well over a week) so I got up, put on my shoes, grabbed a jacket and went out and walked. My legs feel better, I feel virtuous, and my toe didn't like the walk at all. Hmm. I hope the orthotic they're making helps that.

Spontaneous exercise (sorta) was staining the deck after dinner. We got through the rails/stiles on the small deck. We brought out lights so we could keep working. Tomorrow we start the big deck. This task is SO MUCH easier than it was when we did it several years ago when I was 50 lbs heavier! (Oh yeah--and I'm still using the 3rd floor bathroom at work)

I've decided to try a few different evening treats (besides the ice cream treats) in hopes that I'll be able to fight the "this is the only time I can have this" overdoing I do at parties. (And I'm hosting a houseparty in a few weeks for about 15 people so there will be lots of food)

I made it to the grocery store yesterday but didn't really plan meals very well. I did have today planned, so I'm going to plan tomorrow now so there are no choices to be made tomorrow.

nationalparker: I don't know if I'll listen to The
Guernsey Literary ... (I'm more visual than auditory) but I've already told my BFF and DD that they need to read it--I can't believe how good it was and how disappointed I was when it was finished.

gardenerjoy: Congrats on meeting your exercise goal for the month of September!! That's fantastic. Good luck at your conference tomorrow.

ForMyGirls: Way to go at conference OP eating. Thanks for the nudging about the parking place--that's a good idea.

BillBE: Credit for walking--to impromptu and traditional libraries--did you take advantage of returning the books early to acquire some more? (And did you pick up The Guernsey Literary.. at the book sale?

Newlifestyle (Ann): I'm glad you grabbed the lifeline and I look forward to you posting!

CeeJay: I look forward to getting to know you--I've been around since January. This group has really helped me stay (and get back) on track!

Take care, all.

10-01-2013, 11:31 PM
Not the most stellar eating day- did not use resistance when faced with sugar at a particularly dull meeting this afternoon. Happy to report I did not continue down that path for the rest of the day but instead stuck to my plan. Credit for riding exercise bike this morning, doing shoulder/arm exercises, and reading my advantage and response cards.

Newlifestyle- waving hello. Nice to meet you.

BillBlueEyes- thanks for continuing to post the quotes from Beck. They always act as a great reminder.

ForMyGirls-impressed that you were able to stay on plan during your conference. I always find that difficult.

gardnerjoy-yay for meeting your exercise goals. Good luck at your conference.

nationalparker-thanks for the book recommendation-always love checking out new titles.

bethfromDayton-thanks for sharing about finding your deck staining so much easier with 50 pounds less weight. It is really great to read about these sort of changes. A reminder of how uncomfortable I am and about what the solution is!


10-02-2013, 06:30 AM
Diet Coaches/Buddies – So I just did it; I ordered The Guernsey Literary and Potato Peel Pie Society ( from the library. If it's fate that I'm to read it, might as well begin.

Gym, CREDIT moi, included the exercise class I'm growing to like. Once again, I was the only participant giving me a FREE one-on-one training session. We ended with ten minutes of Zumba, primarily because that's what the leader wants to do all day long. Good music. One part of the movement was the old dance, 'The Twist' - felt like a time warp. Walked to Trader Joe's to replenish pecans.

onebyone – Waving. Voted again today.

Joy (gardenerjoy) – Yep, it's converting "somehow" into a plan that's the tricky part, LOL. Good luck at your conference.

CeeJay - Dull meetings should be outlawed, LOL, particularly dull meetings that try to make themselves OK with unnecessary donuts and cookies. Kudos for ignoring the sugar.

nationalparker – As stated above, I'm on board "Guernsey Literary ..." I've never done an audio book- would think that a neat idea for a long commute.

Beth (bethFromDayton) – Ouch for the slowly recovering toe; Kudos for walking it anyway. Such a challenging Sabotaging Thought, "this is the only time I can have this."

ForMyGirls - Many Kudos for staying your path despite the catered foods and hours of small talk. Lovely Beck summarized: " "No choice" and having a plan have been my saviours."

Readers - day 7 Arrange Your Environment

Consider the following: . . .
How differently will people really view you? No matter what happens, if they've had a positive view of you, they'll probably still think of you positively.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 90.

10-02-2013, 07:57 AM
Hello coaches,

100% OP on food and exercise / Wellbeing today. Yay :-) looking forward to weigh in tomorrow morning after a week of being back on track.

Gardener joy - woo hoo for meeting your exercise goal for the month. That is a great achievement.

National Parker - now you have me intrigued about the Guernsey book - I shall go googling

Beth - how great that the prospect of posting got you out walking. Great thinking about varying your treats too. I get such delight out of thinking about what my indulgences will be each week.

Ceejay - so many great credits in there - especially the getting straight back on track.

BBE - loving being reminded of the Twist!

10-02-2013, 08:08 AM
Good Morning everyone,
Eating was good yesterday, I have planned my food for today and I am off for a walk.
I am off work today yeah, I have spread myself thin, I am doing two jobs, why I am not sure, I guess I want to see if the new job works out. The older job, I am treated so well that my loyalty stops me from quitting, I think I can do both part time. I still have to figure that out.
Have a wonderful day.
Take Care

10-02-2013, 08:56 AM
I decided the "somehow" plan for my conference is simple -- I just need to dust off my travel plan. I didn't think of that earlier because it's in town. But, really, all that means is that I sleep in my own bed. For everything else, I might as well be traveling.

So, breakfast in my "room" (at home before I leave, even when it's early). No snacks. As many vegetables as I can get at meals. As much walking as possible -- I'll probably skip at least one session a day to make that happen.

And, the new piece of my travel plan since I realized that the real problem is when I get home: I'll weigh-in on Sunday and post here -- no matter what happens between now and then.

10-02-2013, 08:56 AM
Hi Coaches!

I have a short window for checking in. Food yesterday included nibbles at work. Ouch. The good news is it didn't have the effect of shutting off my brain to my healthy lifestyle. credit. Back to smoothie and a planned day today. My No Choice this morning will be to do my exercise before I leave the house. I know it won't happen later.

Ann(Newlifestyle), great that you are playing the field with another job. Always glad to see you.

onebyone, I voted today, too, and agree it's a crummy way to do it. Oh, well.

10-02-2013, 07:55 PM
Hello, all! I take off tomorrow for Zion and Bryce Canyon National Parks- so our plans will have to be fluid :) as this trip's been in the works since the spring. Our "sibling weekend" and my sister's pick. I'm getting shorted out on two Nat'l Parks on my want to do list. Lexxiss, I haven't listed the ones that I've been to, but will start that list ... kind of funny timing, but it'll all work out.

Food has been okay but continue to be shocked at how little food I actually NEED. Well, maybe not shocked, but sure as heck disappointed in a way.

Tonight is just packing and cleaning. Saw that the temps dropped quite a bit this week, so will add more warmer clothes.

Work was an all-morning meeting followed by lunch, which had a wonderful salad and three entree options, and a variety of desserts. Ate a larger lunch and small dinner, so am doing "so/so" today. Balanced it out. Bought some 100 calorie packs of almonds to keep portions in control for snacks for the trip. I am not a 100-cal pack person, but for something that's not loaded with tons of fake stuff, I'm good with that.

LIstening to the end of a book on tape and need to download a few books onto my kindle. All's good on vacation eve :)

10-02-2013, 10:06 PM
Good evening everyone!

Credit today for reading response and advantage cards, exercise bike 20 minutes in AM and 20 minutes in PM, tracking food, planning tomorrow and packing up lunch and dinner for tomorrow (night in a hotel- work related). Food today was not great again- visited the vending machine- but was down 2 pounds this morning. Tomorrow will be better!!!

BillBlueEyes- nice that you are getting the one-on-one training sessions. The Twist ought to get things moving, eh?

ForMyGirls-yay for a week on track!! Good thoughts sent your way for your weigh-in.

Newlifestyle- two jobs must be quite the juggling act-good for you for being able to have a day off and head off for a walk.

gardenerjoy-enjoy the conference- you are armed with a good plan.

Lexxiss-I am also finding the morning exercising helps. Get up and get it done so if I flake out in the evening it does not become a day with no exercise.

nationalparker-hope you have a wonderful vacation. I googled the parks you are visiting and they look magnificent.


10-02-2013, 10:44 PM
Hi everyone.

Food was within parameters today but we swapped out dinner for something faster so we could maximize the light for staining the deck.

When we came in when it got dark, as I was cleaning the paint brushes, I wanted a cookie treat. And I wasn't planning one for tonight. And I told myself that I wasn't going to have one. Tomorrow was treat night--not tonight. And the decision did somehow make it easier--and I didn't have any cookies!

I've only been at my new job 3.5 weeks--and Friday will be my last day. It has turned out to be a really poor fit and I got another offer which I accepted. I think the new position will be a good match for my skills and interests and I'm pretty excited about it.

No exercise today beyond the spontaneous kind. But we made progress on the deck!

Have a good night all.

10-03-2013, 06:25 AM
Diet Coaches/Buddies – Was warm enough to walk, CREDIT moi, in short sleeves - this can't last but is super fun while it's here. Got to discuss with a friend that the construction site made its fourth dig at the same spot. He's also thinking of making suggestions to the contractor, LOL. Shared absurdity is good fun.

Eating was good at meals, CREDIT moi, with extra nibbling during the day, Ouch. Replenishing my supply of tree nuts at Trader Joe's brought temptation into the house that I now have to actively fight. But the house needs food as we are having some guests.

onebyone – Waving. Voted today.

Joy (gardenerjoy) – Super idea to get your head to think of in-town travel.

CeeJay - Congrats on those two pounds gone forever. Ouch for vending machinitis, BTDT.

Debbie (Lexxiss) – Kudos for "shutting off my brain to my healthy lifestyle" - it's so easy to find excuses to space out.

Ann (Newlifestyle) - Good luck with the challenge of juggling two jobs and taking care of yourself at the same time.

nationalparker – Ouch for plans thwarted by the government shutdown. I read yesterday of folks who made it to Flagstaff, Arizona for a ten day trip down the Colorado Riven in the Grand Canyon who are cooling their heels. Can't go wrong with "Balanced it out."

Beth (bethFromDayton) – Yay for moving forward on your deck. Love the Helpful Response, "Tomorrow was treat night--not tonight."

ForMyGirls - It's a good day when, "looking forward to weigh in."

Readers - day 7 Arrange Your Environment

Consider the following: . . .
Won't most people think it's better to have tried to diet than not to have tried at all? They'll probably see your efforts at self-improvement as an admirable goal, even if all doesn't turn out as you expected or hoped.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 90.

10-03-2013, 09:02 AM
Hello coaches,

An imperfect but OK day. Woke up with a head cold which meant I didn't exercise, but somehow that then turned into not meditating or stretching. I get very confused about when it is appropriate to rest my body and when it is time to push myself. Food was also a bit off today - nothing dramatic - just forgot at lunchtime (catered today for a meeting) that I had planned rice for dinner so ending up eating too much carb. Never mind - it was not used as an excuse to go off plan more generally so for that I shall claim a credit. Weekly weigh in today was very reassuring after a week back on track. 1.3kg down - which makes me think last week's no loss was probably a bit of a misread.

New lifestyle - good luck in the decision-making about which job or jobs to stick with

Gardener joy - sounds like a good plan for the conference. I liked you "eat as many vegetables as I can get". I have been realising how few vegetables there are in catered food. The world seems to have got the hang of offering fruit, but vegetables don't extend past a token lettuce leaf on a sandwich.

Lexxis - yay for catching the nibbles early and getting back in track.

National Parker - happy travels while you are off living up to your name

Ceejay - yay for so many credits today.

Beth - yay for overcoming the cookie crave. And hooray to you for dealing so quickly and decisively with an unsuccessful new job. Very impressive!

BBE - yay for shared absurdity and good luck with a house with tempting tree nuts.

10-04-2013, 06:54 AM
Diet Coaches/Buddies – Did the class with the Zumba teacher at gym today, CREDIT moi. There were three students in the class so it wasn't crowded. I'm getting better at the balancing exercises; the secret seems to be concentration.

Eating was only OK. My goal was to finish off some leftovers to make room in the fridge. There's no end to reasons that seem important to eat other than provide nourishment to the body. I've got way to much stuff to do right now but have gotten hooked on this darn The Guernsey Literary and Potato Peel Pie Society. Thought I'd read a few pages to see what it's about and can't put it down. Usually I read to a chapter break and then do the next thing in life; haven't found a chapter break yet. Oh Well.

onebyone – Waving. Voted today.

silverbirch – Waving. Has this book made it to England? Perhaps it's only us in the U.S. who didn't really know what happened to the Channel Islands during the war.

ForMyGirls - Such a classic dilemma, "when it is appropriate to rest my body and when it is time to push myself." Wish you'd figure out how to solve that conflict in all aspects of our lives and publish a book on the process. Yep, Kudos for not letting a minor diversion lead to major off plan.

Readers - day 7 Arrange Your Environment

Finally, think about how likely it is that you will lose weight this time - because now you have the power of Cognitive Therapy and the Beck Diet Solution - if you follow all the steps. Now, are you ready to read about how you need to change your environment?

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 90.

10-04-2013, 07:49 AM
silverbirch – Waving. Has this book made it to England? Perhaps it's only us in the U.S. who didn't really know what happened to the Channel Islands during the war.

Bill, it seems as though this book's been around some time. I think people who know about the war know pretty well what it was like in the Channel Islands, and thank their lucky stars it didn't happen here. My mother (b 1925 and living in the South West during that period) and her younger brothers have been continually rehashing that period for a few years now. They were just children and young teenagers, and their memories are very vivid and sometimes alarming. My dad talked about being shot at by the Germans and having to hide in a crack in an old castle. They talk about their area being like "an armed camp" just before D-Day, and that the Channel Islands had it very hard indeed. I have a bayonet which Dad found in his desk at school, one morning after some of the Free French had had to come to Britain and had rested in his classroom over night. The Channel Islands and France are quite close to Britain and the Channel is a passage between, not an obstacle. Yes, for many, these memories are alive and having to be processed. I suppose this book is part of ensuring that these times are not forgotten.

onebyone, I vote every day. It's just part of my routine.

I am doing better at only eating when sitting down. It's helping, I think. I, too, see a clear link between a clear environment and good eating habits. I chuck things out most days! In fact, I spend a lot of time thinking about space and beauty at present.

10-04-2013, 08:47 AM
Hi Coaches!

Our contractors left yesterday trying to beat the snowstorm that is coming today. It was a perfect opportunity to clean up from this phase...make a dump run and plan for the final push. We worked hard and have very visable progress. Food has been good (not perfect). Exercise has been work related. Yesterday I was painting by 6. When I dashed through the house DH had made our smoothies. I took time to take my liquid nutrition. Later my friend indicated she was making a "Subway" run for lunch.. I was fully engrossed but said 12"Veggie, no mayo or oil, no chips, no drink or cookie. DH and I will split it. credit. That, to me, is so related to my continuing to work my Beck program. My brain can click into my automated healthy response instead of replaying all the other options.

I have a busy day ahead....clearing my environment, tending to my mom and heading to Denver for a visit with DH's DD/and tot. Lunch will be out but dinner can (again) follow my food plan 100%.

BBE, monster kudos for continuing your Zumba!

onebyone, I voted.

I am doing better at only eating when sitting down. It's helping, I think. I, too, see a clear link between a clear environment and good eating habits. I chuck things out most days! In fact, I spend a lot of time thinking about space and beauty at present.

silverbirch, thanks for sharing your family story with us. Amazing about the bayonet! Great that you notice you are doing better eating while sitting down. We just keep working at it. Your comment regarding the clear link between a clear environment and good eating habits gets clearer to me all the time.

Work tomorrow....I must get cracking! :wave: everyone! I'll get caught up with you all once internet speeds up!

10-04-2013, 08:37 PM
Hi coaches,
Still feeling pretty foggy with cold and confused about the "rest my body, don't use this as an excuse" dilemma. 100% OP on food yesterday but exercise / well being activities non existent. Credit for not eating any of the garlic bread that came with the Caesar salad I ordered for lunch. This morning at breakfast I thought "%{^ it" and decided just to eat what I wanted but then suddenly thought "actually I am full" and stopped. What I ate is easy to fit into my plan for the day. Exciting to have an awareness of fullness stop me eating even when I'd decided not to listen! Also had a cool thing yesterday - was running late for a meeting so ran to get there - and I could do it without dying. (It wasn't far and I didn't run fast - but it was a very noticeable difference from the last time I had to run to get somewhere!)

BBE - I think I am going to have to try out this Guernsey book - I love "can't out it down" books. Might save it for a holiday though so I can devour it guilt free

Silver birch - eating sitting down is sooooo helpful for me. Of all the Beck habits it is probably the one that is still most precarious but it makes such an enormous difference to staying on track that I keep working at it. Thinking about space and beauty sounds like a lovely place to be.

Lexxis - I liked your story on the subway. I reckon it is real, fundamental change happening when the options you think of are all healthy ones.

10-05-2013, 07:13 AM
Diet Coaches/Buddies – If you can read this, you have a teacher to thank and today is the day.

Lots of good walking, CREDIT moi, exploring the area with out of town guests. It's so much fun to look at the same areas with folks who haven't seen it yet.

Dinner was at an Ethiopian restaurant where the food is served on a bed of Injera bread ( which is peeled up and used to scoop and eat. Super fun for a group of friends around the table. Seems to me that I ate an appropriate portion, CREDIT moi, but there's no way to tell. A good sign is that we all quit before all food was gone.

onebyone – Waving. Voted today.

Debbie (Lexxiss) – Kudos that your brain thinks 'on-plan' even when super engrossed. Yay for visable progress.

silverbirch – Super thanks for the family memories of the war. It is useful for me to be reminded how difficult times were in England and other parts of Europe. I wish this would magically rub off on me, "I spend a lot of time thinking about space and beauty" - my DW frequently gets annoyed that I don't "see" the stuff around me.

ForMyGirls - Isn't it exciting to discover, when a short run is called for, that, "I could do it without dying." Kudos for your progress to get there.

Readers - chapter 1
Beginning a New Way of Life

You Will Change Your Mindset
By the time you finish the Beck Diet for Life Program, you will notice how different the "new" you is from the "old" you.

The old you thought: There are "good" foods and "bad" foods. I should never have a bad food.
The new you thinks: I can eat a favorite food, in a reasonable portion, as often as once a day.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 18.

10-05-2013, 09:41 AM

I weighed in this morning at and will change my ticker today. I begged off from the farmers' market this morning. It looks like rain and I am feeling down and out. I have spent a few days this week continuing to settle my mother into her new place. It's going and then it's not.

I went over to get her laundry and meet with a case worker to see if she is eligible for extra support. She's in too good of shape but will be recommended to have a psw worker come by once a week for a bath.
I found dealing with the case worker tiring. I didn't know it while I was there, only afterwards. She mentioned to me to pay attention to my mother as overtime many things will fall away but the "social graces" are one of the last things to go. This has had me wondering about those folks who don't have many social graces to begin with--or never felt they were important--or never even knew they were socially, what... awkward? My mother's deeply ingrained sociability is a big part of her success at this stage of her life. She is pleasant and kind and people want to help her/be around her/talk to her. When she was alone with me though, she is constantly asking about where she goes next. "But where do I go from here? Do I have to go back there? I'm going to go stay with my mother, but I don't know where she is, do you? I haven't heard from her in so long. You're going to tell me she's dead aren't you? Is she dead? I don't believe she's dead..." etc. Normally, I can shake all this off. These days I continue to bite my nails until they hurt (talk about old stress-related behaviour), I feel sad often, and while my food is improving I am not exercising or having 100% OP days.

I have started to write again though. I keep trying to write prose but it's always morphing into poetry. So be it. And I continue to ask for votes online...

BTW Becksters! YOUR CONTINOUS VOTING IS VERY MUCH APPRECIATED! The voting site promises a vote count during Canadian Thanksgiving weekend, which is next weekend. They said someone had 500 votes after one full week of voting.

So, overall, I don't have the right attitude for my current situation. I am just struggling with everything these days, which means I am fighting my feelings.I need to ask for some acceptance of my life and then I can be free to change it.

I will take *credit* for making soup from scratch yesterday. Always a good sign for me that I am starting back to healthful ways.

Have a good Saturday.

10-05-2013, 11:38 AM
Good Morning, Coaches!

Big drum roll!!!!!!!! On October 1st, I happily dropped my ticker three pounds! This is a huge amount for me. It has been nearly two years since I have dropped that kind of weight despite doggedly following Beck. I read somewhere that the last ten pounds take a special effort that only about 20% of the population can muster. I can attest to the required persistence and I am not done yet. I have delayed testing foods for sensitivity because I started two supplements suggested. One made me nauseous and one I suspect is giving me headaches. I am grateful I didn't start adding food back or cause and effect would have been murky. Tomorrow I reintroduce one meal of gluten.

Reaffirming the "one" part. This is not a food frenzy day. It is a small amount.

Lots of success in lots of areas this week. Planned a reading celebration at school and the kids were excited. I had raffle, treats, music and a double lunch period. Retest of mammogram was negative. All is well there. And this week marked my 26th year of sobriety which makes everything else in my life possible.

Good luck to all: NationalParker on what will be a beautiful vacation, Beth on her new job; Gardenerjoy o on her "staycation" plan; and to everybody else who courageously continues to strive for mindfulness with food.

10-05-2013, 07:35 PM
Yay it's the weekend!! We are having fantastic weather this fall and today is sunny and relatively warm again. Absolutely love this time of year.

Coaches I am doing very well with all my goals, except one. I have been keeping my commitments to myself about exercise, reading my advantage and response cards, and logging my progress at Sparks People. I am having a more difficult time with food. There's a shocker. :D. Anyway, I am determined that this coming week will be better. Right now my goals are no sugar (for me a little sugar leads to a lot of sugar) and 3 meals and 2 snacks of healthy, real food.

bethFromDayton-good luck with your new job. Great that you were able to recognize the other job was not for you and to make a move quickly.

BillBlueEyes-think I am going to have to check out The Guernsey Literary and Potato Peel Pie Society. Sounds like you are hooked.

ForMyGirls- going down 1.3 kg is something worth celebrating!

silverbirch-waving hello!

Lexxiss-Kuddos for eating healthy and making good choices despite what sounds like a very busy time for you.

onebyone- am voting every day. Hope you are feeling better.

maryann-Yay for 3 pounds gone. Fantastic.


10-06-2013, 12:30 AM
Hi all,

Dinner was not good today--the rest of the day was good, food-wise. We went out to dinner and I ate past full--and then ate dessert when we got home. We went to Red Lobster and I basically ate an entire entree--and I know that half of a restaurant meal is a full meal. Back on track...back on track.

We worked on the decks some more and finished all the rails/spindles. Tomorrow and Monday are supposed to be rainy, so we won't get to the floor. I do have plenty of inside projects to work on!

The scale is still consistently hanging at 180, so I'm definitely still feeling good about getting here. I've been working on getting my pictures from last summer's trip to Japan on my website--and the difference in how I look is amazing to me.

I got my birthday present a week early--a new monitor (because my monitor wouldn't "wake up" until I turned it off and on several times). It's huge--I'm not sure if it's too huge.

Hope all is well with everyone.

10-06-2013, 06:21 AM
Diet Coaches/Buddies – Walked around Boston all day with out of town visitors, CREDIT moi. There's always something new to see so it's never boring.

Touring Boston has to include the North End, the Italian section of the city. And that has to include an Italian pastry shop, which actually turned into a "taste test" of the cannoli’s from two different bakeries both with looooooong lines extending down the street. Good news: two cannoli’s from each bakery were cut up and shared. Bad news: it's still one honking caloric pastry.

onebyone – Voted today. Yep, "soup from scratch" is a good sign that the part of your brain you've been training into your new life style is alive and working. Sending supportive thoughts for your mother to find peace and you with her.

CeeJay - I so know this one, "a little sugar leads to a lot of sugar" - drug dealers only need to watch the food industry to learn how to hook folks into their product. Yay for some fine Canadian weather.

maryann - Congrats for being able to get kids excited about a "reading celebration." And Honking Congrats for those three pounds gone forever. And Happy 26th!

Beth (bethFromDayton) – It's well earned this "still feeling good" - continue to savor it. Ouch for Red Lobster's portion sizes.

Readers - chapter 2
What Really Makes You Eat

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

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 18.[/QUOTE]

10-06-2013, 07:02 AM
Hello coaches,

It has been a bit of an "off program" weekend. I think I probably haven't actually exceeded my allowed food intake, or fallen short of my exercise goals too badly. But I haven't felt like I have been in control. Been ponder in this evening what that might be about. One theory is that I the planning, reporting etc is taking too much time and so it ends up feeling like I have to choose between being on track with this or on track with the rest of my life. So I am going to experiment with keeping my posts shorter, and maybe even not doing it daily. Let's see how it goes :-)

10-06-2013, 11:15 AM
Four days of conference energy. Food -- 1 great day, 2 okay days, 1 where I acted as if fatigue entitled me to eat whatever I wanted. So, three credits and one big sigh (and moving on).

The library conference was three days. The fourth day was a photo workshop. My worst day was that third transition day. I think I would have been better off had I treated this as two separate events in my head instead of thinking it as one messy run of days. There was plenty of time on Friday to get back on track. Lesson learned.

I kept my daily exercise streak going -- I'm now at 77 days!

WI: +0.95 kg, Exercise: +35 280/1400 minutes for October, Food: NA op, Read my Advantages and Responses: yes

silverbirch: Thanks for your family story. I love knowing some stories that aren't written in books.

For everyone enjoying Guernsey because of the World War II setting, I have two new books to recommend: Code Name Verity and Rose Under Fire by Elizabeth Wein. They are written for teens, but I wouldn't want to give either to a very young teen since they don't hold back any punches. They read like you're pulling documents out of archives -- reports and journals and letters. The first is about a female spy and the second about a female pilot. Code Name Verity was a runner-up for the Printz prize (for teen literature) this year and it really does a strange and wonderful thing in its storytelling (which I can't describe without giving it all away). The story telling is Rose Under Fire is more straight forward but still compelling.

10-07-2013, 06:57 AM
Diet Coaches/Buddies – It drizzled all day creating that wad of leaves on the sidewalks that track into the house - the real signal that Autumn is indeed here. Only walked, CREDIT moi, to a friend's house to discuss a project we're working. It's fun to walk under an umbrella.

Eating wasn't so good. We had house guests with time spent around the kitchen table with nibbling food constantly available. It was the healthiest of healthy foods - but only when eaten in planned portions. Multiple guests at once seem to whack my plans out of my head. (I am reconnected with my Beck book, so the Reader's Quote is back on sequence.)

onebyone – Waving. Voted today. Your place is moved about on the page.

Joy (gardenerjoy) – Transitions can be difficult. Kudos for accepting a lessons learned. Hope the photography workshop was fun. I finished The Guernsey Literary and Potato Peel Pie Society after our weekend guests left for the airport. Very glad that I read it. I'm impressed that the style of a sequence of letters could keep me engrossed the whole book.

ForMyGirls - Yep, this planning stuff takes real time. Kudos for making choices to find a way to plan your eating and exercise while still living your life.

Readers - day 7 Arrange Your Environment

...Prepare your 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.

10-07-2013, 07:54 AM
Hi Coaches!

Only a moment for checking in....still important. credit. Twists and turns coworker is off for a week for 50th class reunion and another has a family member with hospice in final days. It means a fast regroup at work. Counting this previous Saturday I'll work 9 of 11 days. My food was "off" yesterday, not totally unacceptable but unplanned. This morning the brain clicked back in and I have a response card:
This week will be super busy but I have the Beck tools to let this week work to my advantage:Plan.

So I will plan my meals, continue to exercise at home and watch my wallet grow. lol. On that last note, I'll take the checkbook to work today and give the heating guy a large check so he can start on the heating for the "project". It will move forward while I'm busy.

BBE, credit for only the healthiest of foods with friends....It is a very strong marker of the lifestyle change we have made.

MaryAnn, super kudos for your dedication to your elimination diet AND a giant drop on the scale!

onebyone, I already voted today.

gardenerjoy, your report on your event(s) was really thought provoking for me, especially right now. My project is separate from my work and I've decided I need to have a day at a time.

ForMyGirls, great that you are rethinking your element of time. It's a great success strategy. I have to keep seeking balance.

10-07-2013, 11:18 AM
Quick check in here as a busy workday. I'm looking forward to catching up on posts, hopefully tomorrow. The trip was beautiful, even without access to the national parks, but a US Hwy runs through Zion NP and so we were able to take and the views were stunning. Visited a few state parks; no major hikes but some shorter ones and one with rock scrambling which I do not enjoy as I get older. What was fun at 14 seems fraught with danger now :)

Food, surprisingly, was pretty darned good as we didn't eat out much and my brother is an inordinately healthy/conscious eater, which borders on extreme at times and so that is a bit frustrating, but it does rub off for good when on the long drives when I'd be tempted to munch. Plus trying to not spend too much money helped as well.

Read Geneen Roth's Book, "When you Eat at the Refrigerator, Pull up a Chair" or something that sounds like that. Interesting reading and thought processes, much of which blended well with Beck's CBT. I like learning additional support techniques.

10-07-2013, 11:24 AM
A day on plan had good results for me!

WI: -0.45 kg, Exercise: +30 310/1400 minutes for October, Food: 100% op, Read my Advantages and Responses: yes

10-07-2013, 12:27 PM
Good morning,

Pleased to report that I am keeping up with exercising. This feels huge for me. And I am seeing progress. Yesterday I walked around shopping for over 3 hours and, with the help of some Tylenol Arthritis, I was not feeling too badly afterwards. Grateful to feel less pain.

Food wise- I have not been doing so great. I am determined that this week I am going to do much better at eating healthy. I need to make a concrete plan for dinners. I do fantastic (on plan and healthy) almost every day until dinner and then things fall apart. Then I tend to eat food with too many calories- love cheesy casserole dishes that are hard to calorie count, and then I eat too much. I also have a fairly ingrained issue with evening snacking.

Did any of you see The Fifth Estate last night? Very good show about sugar research. If you want to check any of it out- the link is:

Have a good day!

10-07-2013, 03:00 PM
Hi all I haven't disappeared, I have just been super busy. We are on vacation for the week so I may not get to check in. I have been on plan with eating and exercising. It is a struggle some days.
Hopefully work will settle down once I get back. I realize that even though I have been offered the chance to work whenever I want I end up working whenever I am needed, this doesn't always work well because then me time goes away. I need to find the balance.
I will check in if possible while on vacation.
Take Care

10-07-2013, 04:28 PM
Coaches, Hello.

I've been involved in a blog writing challenge and for the first time ina few years I feel as though I am actually "writing again". I intend to write prose, but it comes out as prose/poetry. I'm not asking any questions, just happy to see words spill forth when needed.

Foodwise I am turning the corner and can feel the *desire* to do better return. I am filled with fear and trepidation though. At the end of August when we went for our big physicals I got a prescription for cholesterol meds. I haven't filled it yet. I am doing that today. I will now be taking 2 pills (cholesterol and bp) each day and facing this is hard. Basically, I did this to myself, or rather, I have not helped myself as much as I could/can/will. This is the exact opposite thing I want to see myself doing.

I also need to get an orbital xray, to see if there is any metal lodged in my body as I need to get an MRI (MRI's use powerful magnets so metal in the body could be pulled out causing big trouble!) to have a look at my liver which had an area they couldn't read on the ultrasound I had during the same medical day. My Dr. at the clinic doesn't expect it to be anything, just that it couldn't be read clearly, and the mandate at that clinic is to be very proactive and I thought to myself, well, why not? right after I asked her if I would fit into the machine. She assured me I would.

So on the agenda this week is the xray as well. For tomorrow I think.

I put all of this off due to my mother's move. Now I need to face things.

Wish me strength. Bye for now.

10-07-2013, 05:51 PM
Good Afternoon, Coaches.

My day off but it is chockful of errands and to dos. Grateful that some of them can be done at my computer. More grateful about my MAC pro my dh bought me two Christmases ago. What would I do without it?

This week I am putting a little gluten back into my diet. What
i have discovered is it makes me crave sugar much more — to the tune of dipping my spoon into the sugar jar repeatedly (embarrassing but that is the truth.) One more day of gluten then I get off it again for three days. I wonder if the cravings will go away.

Weight at ticker. Credit for step class.

Ceejay: looking back to when I was over 200 pounds, I remember that all I could do for a long while was exercise. It was my first weightloss and I dipped below the 200 mark pretty quickly. This is a long race about health. Give yourself credit.
Onebyone: The only writing I have done since graduation is right here. It has kept the creative juices flowing until I can put pen to paper with fiction.
Lexxiss: We are still trying to get projects cleaned up. Patience I guess is the key.
NewLifeStyle: Here's to balance. Just because we can do something doesn't mean we have to. I learned this about work these last few years.

10-08-2013, 08:08 AM
Diet Coaches/Buddies – My walk to class and back, CREDIT moi, required rain jacket and umbrella - but I did it anyway. I'm perfectly capable of not walking just because of a little rain.

Unplanned evening snacks didn't happen, CREDIT moi, by the simple expediency that I wasn't here. There's nothing like being at a meeting with no food to prevent eating - the ultimate of cleaning up our environment is to move ourselves physically into a food free environment.

onebyone – Voted today. Yay for poetry flowing on its own. My DW once had to get an x-ray before an MRI because she had worked in a shop so the possibility of small metal shavings in her body was the concern. Wishing you strength.

Joy (gardenerjoy) – Yay for when on-plan yields good results.

CeeJay - Kudos for three hours of walking about. I didn't click on your sugar link yet - it's such an addictive substance that I happy to not even read about it.

Debbie (Lexxiss) – Neat Response Card: "This week will be super busy but I have the Beck tools to let this week work to my advantage:Plan."

maryann - I've heard of carbs causing sugar cravings, but it's new to me to hear of gluten doing that. Have I mentioned that I like your America's Cup avatar?

Ann (Newlifestyle) - Have a fun vacation. Working "to find the balance" is one great challenge.

nationalparker – Ah, Yes, remembering that old 14 year old fearlessness. There's some physical stuff I remember from 14 that I wish would return, but fearlessness doesn't appeal to me so much anyone.

Readers - day 7 Arrange Your Environment

Changes at Home
Follow these suggestions for reducing food triggers in your kitchen:

Remove your personal temptations. Open all of the food cabinets and, if at all possible, give away or throw out the foods that could tempt you to go off your diet plan. Don't worry about throwing out food. It's going to get wasted one way or another - either in the trash can or in your body. Or, second best, move these foods to the back of the shelf or to a high shelf. Do the same in your refrigerator and freezer.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 91.

10-08-2013, 10:48 AM
I had several substitutes from my written plan yesterday, but a couple were better than what I wrote, so I'm giving myself a 90% grade for the day.

Today is going to be odd. We got tapped, yesterday, to take MiL to two doctor appointments today (someone else in the family was going to take of it but plans changed). I have a written plan, but the lunch isn't as good as I would like and the dinner is a question mark. Still, better than no plan. I've also written down just one snack since the meals are unlikely to be up to par. We'll see if that helps.

WI: -0.5 kg, Exercise: +55 365/1400 minutes for October, Food: 90% op, Read my Advantages and Responses: yes

10-08-2013, 02:16 PM
Good day, Becksters! It was nice to be able to relax yesterday evening, knowing that the chores would wait for me for tonight. Nothing major. DH did laundry and still plodded along on my trip clothes, and washed/dried jeans that shouldn't be dried or I can't fit into them. My mind went negative when I saw them folded and thought, THIS will be what I want to work toward, as be able to wash/dry all pants and not worry about them shrinking too much to be comfortable. Or even to button. So then I can be more appreciative of these little things. But now I'm thinking, I'd better try them on right away when i get home, and get them back in the laundry to be able to stretch out a bit when washed again. Crazy thoughts.

Scale was down a few pounds now after the trip - would love to see another mini drop (who am I fooling, I'd LOVE to see a large one, but haven't worked for that lately). :)

Goal to be under 170 by Halloween. I can do that. 169.x ...

In Geneen Roth's book, she challenges us, when we want to eat but are not hungry, but rather stress eating, to take a "beautiful break" ... stop and look for something that is beautiful and really appreciate it - a flower, bird, pet, family photo, line of architecture, ANYTHING, and fill our soul, rather than fill our stomach. I liked that and have challenged a friend and myself to do just that this week and see how it works. It seems like it'll help me get my mind off just the stress eating.

Have put a 15-minute limit on surfing the net in the evenings on myself, as well. ... I was noticing that I'd spend an hour or more just checking out this and that. Now I should open up time to learn to sew, learn to do mosaics (is there a good guide to this somewhere, onebyone?), learn better navigation skills, etc.

10-08-2013, 07:39 PM
Hi Coaches!

My material world has taken a yucky spin in the past few days. My mom had a renter move out after 30 years...The details aren't important and the work to get it rerented is immense. Additionally, my DH found that a huge stash of wood he had in a garage has been damaged by both packrats and all the rain we had....the visual of the combination is not pretty. Anyway, yesterday after work I nearly had a meltdown....DH was majorly agitated. I went through my cards and settled on the distraction technique of an AA meeting. The hour pulled me out of my dispair and today DH is in a better mood, too. I almost find it hard to believe, but I underate yesterday. credit. I'm going to take baby steps here, just as I did with decluttering. I have two days off in a row and I think I'll focus on clean up at the rental (they had cats). Once we get an initial clean it will probably feel a bit healthier. So, I will continue to check in when I can, and will continue to keep my Beck program a #1 priority. I'm 2# above ticker and weighing daily. credit.

I need to find a roll off dumpster....but am going to take a trip to the library first. I need a new book I can curl up in bed with.
nationalparker, I am going to request Geneen Roth's book. Thanks for sharing with us.

10-08-2013, 10:01 PM
Lexxiss - Hang in there and MAJOR credits to you to have gone through your cards for a touchpoint. I have to confess I didn't know that a true "packrat" existed; I never thought of what the name might have come from. At times it'd be nice to live close by to one another to lend a hand, but on the other hand, I love hearing about the different parts of the wide world we call home - whether it's gorgeous Colorado, Canada, California, the East Coast, the midwest, the U.K., Australia, etc. :)

10-08-2013, 11:16 PM
Hello to all:

What do you know? A completely on plan eating day today for me. Breakfast was egg whites and oatmeal, lunch was tuna, chick peas and a big honking salad, afternoon snack was yogurt and berries, dinner was fish, quinoa and green beans, and evening snack will be a small bowl of cottage cheese and some grapes. So, all in all, a very healthy day. Also rode exercise bike in the morning and read advantage and response cards. Lunch is packed for tomorrow and dinner is planned. I am on a quest to go to bed much earlier so will be turning in soon.

Funny how much better I feel after a day like this than I feel all the days I mindlessly overeat unhealthy food. It is one of the great puzzles of my life that despite feeling 150% better on days like these, I still have to struggle through them. :shrug:

Wishing everyone a great day tomorrow.


10-09-2013, 07:43 AM
Diet Coaches/Buddies – Did gym with exercise class by the Zumba teacher, CREDIT moi. There were two students; I don't know how long my gym will allow this class to continue with so few of us but I'm having a gas. It's kinda campy - when the background music is YMCA, we interrupt whatever exercise routine we're doing to make the Y, M, C, A motions with our arms. That exercises some muscles, I suppose.

Evening had no snacks because I went to bed early with a headache. I must get a headache about once every two years so I have no complaint. Early to bed does create that rested feeling.

onebyone – Waving. Voted today.

Joy (gardenerjoy) – Shuffling someone to a doctor's appointment is just plain tiring. I recently took a friend and suffered quite out of proportion to the inconvenience when the doctor was running late.

CeeJay - Yep, Kudos for a 100% day. Such a contradiction, "despite feeling 150% better on days like these, I still have to struggle through them" - wish I knew why.

Debbie (Lexxiss) – Kudos for using a distraction technique for getting through a rough spot. I had to google 'packrats' - I didn't know that they were a real animal.

nationalparker – Love the notion of a "beautiful break."

Readers - day 7 Arrange Your Environment

Changes at Home Follow these suggestions for reducing food triggers in your kitchen: . . .

Rearrange your dishes. Some people overeat when they use large dishes and utensils. Researchers at the University of Illinois at Urbana-Champaign found that partygoers who used large spoons or large bowls scooped considerably more ice cream than those who used smaller utensils and bowls. If you think it would help, reorganize your plates and bowls so that the smallest ones are easiest to reach.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 91.

10-09-2013, 09:28 AM
Hi Coaches!

We are an educational group here, for sure! Yep-packrats exist and there's some scientific name for them, too. My further research last eve indicated that if you have to get rid of the nest because if you just get rid of the lil critter that another one will move into the old nest within 48 hours...they like old cars...etc etc. They do seem to collect stuff, too...initial survey saw nuts and bolts....arg.

BBE, speaking of educational....I didn't realize that ZUMBA/YMCA went together....I thought the music was a little more ??current?? lol Kudos again for continuing to give it a "whirl".

CeeJay, yay for 100% op, yep, the body sure does feel better! I guess I think of the word addiction when I wonder why stray off course, despite my knowledge.

onebyone, I voted today.

nationalparker, yes, I too, enjoy all the collective info we share here. Thx for the cyber-offer to pitch in. It cheered my spirit.

gardenerjoy, neat when the substitute plan is better than the original....a Beck brain at work!

Ok, another tough day....DH's mood is a rollercoaster. He's currently out in his shop (which had a packrat last year). I know I don't tend to do well with my food choices when he's this way yet I also know I can really be vigilant and power through. credit
I am going to meet a lady friend who will do the sheetrock/electrical at the rental. I am committed to doing the "first clean" so that DH won't grumble about the cat hair/dust/trash/etc. I think I will try to extricate the "nest" so we can put new visqueen over the wood. I need to be really careful...kinda toxic. Ouch.
My food is planned. This is a good thing. OP yesterday, too. credit.

10-09-2013, 11:15 AM
The day was exhausting and frustrating as BillBlueEyes described, but we got through it. MiL now has a wound vac, which is really pretty cool. It vacuums out the infection. The only complaint is that she has to carry around a heavy machine in a shoulder sac. She's attached to it 24 hours a day.

The ? mark for my dinner got replaced by a tiny spinach pizza (split w/ DH) and a huge salad. I'm happy enough with that.

Today, I have a complete plan with no question marks!

WI: +0.1 kg, Exercise: +25 390/1400 minutes for October, Food: 90% op, Read my Advantages and Responses: yes

10-09-2013, 09:09 PM
Workday from heck today - but I survived and didn't eat about it. Will reward myself for that with a hot bubble bath (it's chilly here tonight). I always try to go as long as possible before turning on the heat, but then tend to leave it on longer in the spring than I probably need it. It's not super cold in here yet, though.

Dinner was small - TV hasn't been popped on tonight, and I'm enjoying the relative quiet with just planes taking off and landing at our tiny airport next door and the laundry moving along.

Bill - You cracked me up with YMCA being played at Zumba - that's classic. (And, ahem, a favorite happy song of mine...) :)

Lexxiss - Credits for a plan to stay on track while things are whirling around you. Are you starting to get snow near you? When flying over the Rockies on the weekend, the higher peaks had the snow already. Pretty, since I wasn't driving near it.

Ceejay - Sounds like you're ON with the healthy meals - great job! And I'm with you - why does our brain fight us when the best choices make us feel better?

GardenerJoy - Sounds like you should get EXTRA credit for the subs to your plan that worked out better than the original. Kudos! My subs tend to be the other route ;)

Maryann - Very interesting on the sugar craving - it seems rare when someone is craving sugar that they actually want SUGAR crystals. They're usually after the sugar/fat combo, it seem - in desserts, etc. Good luck beating that back.

ForMyGirls - Hope you get some time to yourself here soon and make it through the heavy workload timeframe!

Goal for tomorrow is to make out my weekend marketing list with healthy options. Your note, Bill, about removing temptation is key. I find that I'm freer with DH's temptations because they're nothing for me - ice cream can sit in the freezer forever and grow crystals and I am not tempted, but for HIM, it's a major deal (in fact, I came home to two containers of it in the freezer - "it was buy one, get one free hon - what a deal." I just smiled, he knows. We all know. Back to trying to add in as much healthy as we can and let that edge out the less healthy.

10-09-2013, 10:01 PM
Hi everyone:

bethFromDayton- I can only imagine how nice it is to look at photos and see a big difference. How motivating is that? :)

BillBlueEyes-good job resisting eating an entire cannoli. Zumba sounds fun-hoping it does not get cancelled.

ForMyGirls-understand what you mean about keeping posts shorter so that you can fit it in. I am giving myself the OK to not stress when I don't have time to do personals.

gardenerjoy-congratulations on 77 days of daily exercise. That is a huge streak.

Lexxiss-sorry things are hard right now- you have a lot on your plate. I agree with you about addiction. I think the evil trio of sugar/fat/salt has a pretty strong hold on me.

nationalparker-glad to hear you had a nice trip. Thanks for the tip from Geneen Roth book about looking at beauty and filling up that way. Sounds like a good thing to try.

Newlifestyle-enjoy your vacation.

onebyone- am voting daily and hoping you have good news. Sending you good vibes in facing medical tests.

maryann- thanks for the encouragement about exercise.

For me, another great day where I did what I set out to accomplish. Ate on plan and healthy, did 20 minutes on exercise bike this morning, did strength exercises for shoulders/arms, read cards, logged everything at Sparks, and walked 15 minutes tonight.


10-09-2013, 11:19 PM
Good Evening, All.

Difficult to be OP today. Didn't want to wake DS with the Vitamixer so early so I tried to improvise breakfast. Difficult when I am so restricted by the taboo foods. Credit for just staying clean and counting calories. Letting go I didn't eat a balanced diet.

Glad to be through with gluten. I go back to basic and then next week add back soy for four days. Let me tell you my first meal will be sushi.

Work constant busy and I have to work the third Friday in a row when it is supposed to be my day off. Grateful that it is not forever. Maybe I'll shop after for a new pair of black boots.

Allegedly, DS and I can see the space station at 7:50 tonite.

Credit everyone for smaller portions, great OP days, healthy plans for the weekend.

Lexxiss: Right now sounds like such a bummer for you. You work so hard. What do they say, "No rest for the weary?" Credit for knowing you have to the ability to "power through" until it gets better.

10-10-2013, 07:01 AM
Diet Coaches/Buddies – Multiple walks, CREDIT moi. The evening walk was unexpectedly chilly - just enough to encourage me to move faster. I was offered a ride home at 10:30 pm by friends who found it hard to believe that I wanted to walk instead.

Snacking was under control when I was busy, CREDIT moi, but a problem when I was tense trying to get something written for my evening event. I seem to be able to make myself write under intense deadline pressure - the very kind of pressure that makes me want to snack. One of my strategies when I was losing weight was to meet my deadlines in advance. That had two benefits: no pressure, and no snacking. Have to get back to that.

onebyone – Waving. Voted today.

Joy (gardenerjoy) – I had to wiki wound vac ( That is pretty cool - new notion to me. Spinach pizza sounds like a moderate choice.

CeeJay - Sounds like a stellar day - Beck part included.

Debbie (Lexxiss) – Ouch for the tough day in the middle of so much going on in your life right now. Good luck cleaning out the rental unit - sounds like lots of stuff with its 30 year history. [You're right; YMCA is background music for the non-Zumba part of the class.]

maryann - Super Kudos for knowing when to fight and when to make choices. I believe those who suggest that our bodies are pretty good at handling unbalanced eating over short periods.

nationalparker – BOGO should be outlawed since it's justification for buying too much of stuff not needed. Kudos for finding serenity after "a workday from heck."

Readers - day 7 Arrange Your Environment

Changes at Home Follow these suggestions for reducing food triggers in your kitchen: . . .

Consider Others. If you share your kitchen with others, you need to enlist their cooperation to keep tempting foods out of your sight. Although everyone in your household would probably benefit from junking the junk food, it might not be realistic for you to insist they do so.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 91.

10-10-2013, 08:27 AM
Hi everyone--I've been MIA--and eating and eating and eating. Last night, I realized I was not only NOT hungry, I was uncomfortably full--and I ate another granola bar anyway.

I'm up 4 lbs in less than a week--I did step on the scale this morning, so credit for that since at least it means I'm not putting my head in the sand.

I've been doing fine with breakfast and lunch (and even my midafternoon snack), and then I just fall apart at or after dinner.

I haven't been logging, either. MFP is asking me if I want to log something and I've been ignoring it.

I've not been reading my book--I've been doing some pleasure reading, some reading and planning for our trip next spring, and some reading for my new job. (I think my new job is going to be a great fit for me and I'm excited about it, even if I am only 2 days in)

There were donuts and cupcakes at work yesterday--credit for not having any. Someone asked me about cake (birthday coming up) and I said I don't eat sweets at work--so at least I know that's still in my mind and as a rule I'm not going to break.

I could use a pep talk.


10-10-2013, 10:34 AM
A normal sort of day yesterday, yay! I was ready for one of those.

Today, I will be in the house alone most of the day. That's unusual and, in the past, has been a trigger for overeating. But I have excellent plans today for working at my desk which, as I told Beth below, is a no-food zone. Here's my pledge to this group -- if I feel like eating something that isn't on my plan, I'll take a walk.

WI: NC in kg, Exercise: +35 425/1400 minutes for October, Food: 100% op, Read my Advantages and Responses: yes

Sorry that you're struggling bethfromDayton. Credit for coming here and posting -- that's an important first step for me. So is weighing, even when I know the number will be higher than I want it to be. So, yay for you! You've already done the first two steps! For me, the next three steps are reading my advantages list, planning my food for the day, and doing something that resembles exercise. Can you manage one or more of those today?
Another tactic might be to look at what's caused the change in your behavior and ask yourself if that's really how you want to respond. You've been through a lot of job changes and even if the new one is the right one, that doesn't mean this hasn't all been stressful. Your pleasure reading and trip planning are great responses to stress, the eating not-so-much. If you're eating at the same time that you do those other two things, can you find a way to break the connection? I read for pleasure in the bath tub and plan trips at my desk upstairs which is a no-food zone. Would that help?

10-10-2013, 10:35 AM
Hi everyone

I'm just starting to read Beck books. I've dieted for years and know my "habits" are the problem. Beck looks what I need to do.

Beth from Dayton - yeah! you got back to program and sounds like you keep some habits even when you were off. I looked at your Ticker and Beth, you have lost 50#. Major Wow!

10-10-2013, 01:36 PM
Hi everyone :wave:

I'm very new to Beck, had never heard of it, after searching it out at our local library, to no avail, I ordered it used on Amazon... I have no idea what to expect from the book, but reading the excerpts that Bill posts daily, I am interested...

Seeing 27toGo post as a newbie encouraged me to post also...

10-10-2013, 02:44 PM
Welcome 27toGo and Ilene!

10-10-2013, 06:36 PM
Okay, Beth, first off, you're doing GREAT. You're not struggling and what you're experiencing is fairly normal - just a bit of a push back and then you'll be right back into the mindset that you've held for months now. You've created a new 50-pound lighter body in the months you've been on here! So take a few minutes and really pat yourself on the back and marvel at what you've accomplished. This blip will soon drop back off and you'll be well on your way. You've been smart and worked in healthy food and food you've liked all along, so it's not like you're tasting forbidden fruit and can't get back on track - so ...GO :cheer2: Beth :cheer2: GO! :)

Work has been exceptionally busy and stressful this week. I brought home about four hours to do tonight, and will hopefully get started on that soon, then take a dinner cooking break, and get back to it. Will pay close attention that I'm not turning to more snacks tonight because I feel I'm not even breathing deeply - takes too long. ha ha. CRAZY.

Welcome, 27ToGo and Ilene! I look forward to hearing more about you/your lives and what challenges you find most frustrating.

10-10-2013, 09:47 PM
Good Evening, Coaches.

Great to hear from the newbies 27ToGo and Ilene.

Beth: Peace with food has been a lonnnng race for me - not a sprint. There have been lots of stages I never imagined I would have to go through. Times when I thought I was doing it "wrong." Getting under two hundred pounds wasa relatively short period. Moving down to 173 took me years of learning to love exercise and replace "stinking thinking." Beck has taken me down these last fifteen pounds after three years of practicing honesty and determination. I wish I had a magic wand that I could wave and all of my food issues would disappear. That is just not true with me. I have battled food for forty years.

This is a long way of saying that what may seem like backsliding is maybe the next lesson you need to learn. It might be the pause before the next stage of your weight loss. It might be your inner self wishing for self acceptance no matter how you feel. It might be practicing seeing the truth (like gardenerjoy said) even when you don't want to know your weight. That has certainly been true for me.

As for me: Kind of a miss mash day with the food but put the kcals in MFP and have closed the kitchen for the nite.

Weight 1 pound below ticker which is pretty darn exciting.

10-10-2013, 10:21 PM
Good Evening, Coaches.

Great to hear from the newbies 27ToGo and Ilene.

Beth: Peace with food has been a lonnnng race for me - not a sprint. There have been lots of stages I never imagined I would have to go through. Times when I thought I was doing it "wrong." Getting under two hundred pounds wasa relatively short period. Moving down to 173 took me years of learning to love exercise and replace "stinking thinking." Beck has taken me down these last fifteen pounds after three years of practicing honesty and determination. I wish I had a magic wand that I could wave and all of my food issues would disappear. That is just not true with me. I have battled food for forty years.

This is a long way of saying that what may seem like backsliding is maybe the next lesson you need to learn. It might be the pause before the next stage of your weight loss. It might be your inner self wishing for self acceptance no matter how you feel. It might be practicing seeing the truth (like gardenerjoy said) even when you don't want to know your weight. That has certainly been true for me.


Hi Coaches!

Beth, I read your post from work and what MaryAnn said very much resembled what I was thinking....much of my weight loss happened in large spurts but other parts have been much slower as I have worked on learning to accept myself. I do, however, always suggest to others that my checking in at 3FC every day has really (I believe) kept me from backsliding and regaining all my weight.

Welcome, too, to newcomers, 27ToGo and Ilene!

Me: Been doing fantastic with food, despite continued crazies. The project is moving along quite well and today I tackled the packrat nest. It filled a 30 gal. garbage can. lol Tomorrow I start back to my real job for 4 days...530am will arrive very fast....wanted to check in.

onebyone, I voted today.

10-10-2013, 10:27 PM

Was very happy this morning to see my first goal met- out of the 290's. Yay.

Credit today for:
-eating on plan and healthy
-working at home today and resisting multiple urges to munch
-walking 20 minutes today despite a lot of leg pain
-reading response and advantage cards
-planning tomorrow
-keeping track on Sparks P.

Hope everyone has a good Friday!!

10-10-2013, 10:51 PM
Thanks, all.

gardenerjoy, you're right--I posted. And I weighed today. I read my advantages cards this morning. I planned breakfast and lunch and snack before going to work. I mostly logged today--and made consistent good choices, even when DD and I went out to dinner tonight. (I had breakfast. The waitress told me my meal came with two hotcakes. I said I'd only like one of them.)

I didn't manage exercise--but I did have a 3 hour round trip to pick DD up from school--not a lot of extra evening time after that. (Excuse--I could have walked. I didn't.)

For tomorrow, breakfast is planned, lunch and snack are planned. No choices there. I have to decide where we're going for dinner--it's my birthday. I know what we're having for dessert--I've been planning it for months--we're going to Longhorn and ordering their Chocolate stampede--which DD, DH, and I will SPLIT because it's HUGE. For dinner, though, something light and on plan. I'll figure it out before work and stick to it.

I think making my desk a no-food zone is a really good idea. Desk--you are now a no food zone. No food. No choice. I don't tend to eat mindfully when I eat at my desk anyway, so that's good on a lot of fronts.

maryann, you are amazing--your words really spoke to me.

I'm not replying to everyone specifically--but I am so glad you're all out there.

Welcome to 27toGo and Ilene!

10-11-2013, 06:18 AM
Ilene! :wave: It's been years! How are you? I am a long-term lurker here at Beck. I call in from time to time and people are very kind to me but I can't seem to get the regular posting going at all.

onebyone, I'm voting every day.

Everyone, thanks for your patience with me. I do appreciate your postings very much. Still working on only eating when sitting down. I do best when there is space so I don't feel hurried and crowded. All the more reason to keep working on the environment(s). Recently, I've started saying myself "What would Lexxiss do? She would just clear it up, straightaway." And so I do! :) Lexxiss, you are such a good influence! Thank you very much!

I do like the accepting yourself conversation here.

10-11-2013, 06:41 AM
Thanks for the warm welcome everyone...

Hi Silver :wave:

I'll just be lurking, reading and absorbing information for the moment :D

10-11-2013, 07:30 AM
:welcome: Nancy (27toGo) :welcome:

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

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

And how did you find this thread on 3 Fat Chicks?

10-11-2013, 07:30 AM
:welcome: Ilene :welcome:

And, just in case this hadn't been invented 12 years ago! :wel3fc:

Neat that you discovered Beck from this very thread.

10-11-2013, 07:34 AM
Diet Coaches/Buddies – It's the day to tick my monthly counters that I've been on this journey a while, CREDIT moi. The goal is to be the Energizer Bunny in this.

Exercise was walking for hours at the Topsfield Fair ( There are many local fairs and this is one of the great ones. I reviewed horses, llamas, sheep, corn, honey, etc. - the whole country fair extravaganza. I resisted fried Mars bars, German Fries, Corn Dogs, and fudge. I planned for one absurd item for the day and chose a standard old Italian Sausage. I need an Italian Sausage fix every now and then so this suffices for a spell. DW fell for some Apple Cider donuts. One a day will not keep the doctor away. Walgreen's gave out a FREE tote bag if you let them measure your blood pressure. Naturally I did and it's the same healthy set of numbers that I love. I was in line behind a woman who assured the nurse that her numbers would be healthy because she "took medication to make them so," as she smoked her cigarette.

onebyone – Waving. Voted today.

Joy (gardenerjoy) – Think I'll steal this, "if I feel like eating something that isn't on my plan, I'll take a walk."

CeeJay - Congrats for leaving the 190's forever. Kudos for "-walking 20 minutes today despite a lot of leg pain" - but do hope you're being mindful of not hurting it.

Debbie (Lexxiss) – A 30 gallon bag is a lot of packrat nest. Good riddance. Yay for the project moving along well.

silverbirch – Yep, "eating when sitting down" can be easy to forget.

maryann - Nothing like a "miss mash day" to stress serenity. Kudos for plowing through it.

nationalparker – LOL at, "breathing deeply - takes too long" - the sabotaging brain never sleeps. Kudos for taking the time to post here even when facing four hours of homework.

Beth (bethFromDayton) – Kudos for a great mantra, "I don't eat sweets at work." Pep Talk: Make a to-do list for your evening - one that includes the relaxing things you want to do. It'll be easier to avoid eating if "Sit in favorite chair and read trash novel" is a scheduled item.

Nancy (27toGo) - Yep, ""habits" are the problem" - and setting out to develop new habits is a solution. You're ahead of the game by starting out knowing this already. Glad that you've joined us.

Ilene - So good to see you here. Neat that 27toGo inspired you to make your first Beck thread post (although you have to date some 12,147 posts in other parts of 3FC).

Readers - day 7 Arrange Your Environment

Changes at Home Follow these suggestions for reducing food triggers in your kitchen: . . .

Consider Others. Here are some things you can do:

Tell everyone at home that you're going to be eating in a more healthful way. You don't have to disclose that you're trying to lose weight unless you want to.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 91.

10-11-2013, 08:26 AM
Hello coaches,

Wow - so much has happened while I have been offline for a few days.

Welcome 27togo and Ilene - I hope you both find Beck as useful as I am finding it.

Beth - it sounds like I have missed the window to add to the pep talk - but just in case some more would be helpful ... When I read your post the two things that went through my mind were thinking about how much of an inspiration you have been, and continue to be to me. Very early in my days on here you posted some pics - I remember in one you were standing on a table, wearing a cowboy hat maybe - I often think of those photos if my motivation is waning and think "I know someone who fixed her health that much - so maybe, just maybe if I hang in there now I can do it too". The other bit I thought is how very wise and brave you are to ask for a pep talk.

On my front - I have been hanging in there despite limited posting. Had a no weight loss week but feeling Ok with it. Last week was a big loss and my exercise was down because of being crook - so I remain hopeful that this week will be a loss again. A BIG credit for the week - I have been doing a mind - bogglingly boring work task the last 2 weeks - mostly I love my work, except when this task arrives. Usually I bribe myself through it with chocolate but this time I am not. Have only had one bout of "I have to -this is not want, this is need" to contend with so far and will hopefully be finished by mid next week so I can do it! And super proud that I have gotten this far chocolate free.

Off to the beach for a couple of days. Really looking forward to being there in better health with the prospect of doing some bushwalks and some kayaking evoking a "yay" rather than a "wow that sounds exhausting" response. Feels like the first little taste of the reward. And with that thought there are tears. Amazing how it takes believing I can be healthy and active to let me accept just how much it breaks my heart that I haven't been for so long.

Will be back in a few days with salt water in my skin :-)

10-11-2013, 10:30 AM
I did fine on my day home alone -- mostly because I worked it all out here so I knew exactly what to do. Thanks, y'all!

WI: -0.25 kg, Exercise: +50 475/1400 minutes for October, Food: 100% op, Read my Advantages and Responses: yes

10-11-2013, 08:08 PM
Hello, all! Checking in here before i prep my dinner alone tonight. Last night DH has to work, then back on days. Am in a good place mentally with weight loss challenges and have really realized that, if I had just stuck with the half pound loss/week - average ... I'd be where I wanted to be this year. So when I'm grumping at myself for a very slow rate of progress down the line, I'll work to reorder my thinking. SilverBirch - you got me thinking to just accept the rate at which my body loses at this point in my life and accept that.

Have done great so far today. Will prep week's menus and aim to eat wisely on DH's days off - I'm seeing that as an area I need to improve.

Bill - LOL at the woman ahead of you in line. Good grief. Now what are German fries - of course I had to ask if it's potato-related. And whoo hoo on the 'nother month of beck success and leading us along this path.

ForMyGirls- Safe travels and I'm envious of your destination. I want a fortnight on a beach. No work, no phone, no commitments. I can dream :)

10-11-2013, 10:06 PM

maryann-credit to you for staying OP during a difficult day.

BillBlueEyes-nice to read about wanting to walk instead of taking a ride. These fall evenings are so nice. Your trip to the fair sounds great.

bethFromDayton- sounds like you are quickly getting back into the swing of things. Credit for reaching out when you needed to.

gardenerjoy-yay for a good day!

27toGo- welcome!!! You have had an amazing weight loss. Looking forward to hearing about how you have done that.

Ilene- welcome to you also. Both of the Beck books and the workbook really helped me a lot.

nationalparker-sorry for a stressful week. Know all about weeks where you don't have time to breath.

Lexxiss-glad to hear you are doing fantastic with food.

silverbirch-waving hello.

ForMyGirls-enjoy your days on the beach. Your comment about how much it breaks your heart that you have not been healthy and active for so long really touched me.

For me- another day on track. I have to say it feels almost surreal to be in such a good place with eating. I think about the response card that says that when you stay on plan it makes life easier because then you don't need to struggle over food all the time. That is exactly where I am at.

Credit today for riding exercise bike, doing strength exercises for arms/shoulders, eating healthy and on plan, logging food and exercise at Sparks P., reading advantage and response cards and planning tomorrow.

Take care and wishing all Canadians a great Thanksgiving weekend.


10-11-2013, 11:47 PM
Good Evening, Coaches.

I seem to be having very emotional days this week. Feelings positive and negative keep trying to overwhelm me. Maybe part of the problem is I label feelings positive and negative. What would happen if I accepted every feeling as "is" and moved on from there? I know I have a terrible habit of grading myself for everything.

Went to my normal AA meeting. There were about 50 people there. A a ten year old boy was sitting in the speaker's chair swearing and mugging for the crowd. No one was willing to act on this. With the meeting about to start and people murmuring nervously ( a few had left in a huff), I went to the mother who was on the sidelines. I asked "Is there anything I can do to help?" I was thinking of my experience with some autistic kids who throw tantrums unexpectedly. I was thinking of the woman needing a meeting and not being able to attend one without her child. I was thinking of the newcomers in the room who had never been to a meeting and might have thought it was always a three ring circus. I was also thinking ( I am ashamed to add) about my fear of conflict when there is an issue ( an elephant in the room) and no one is willing to tell the truth. I didn't know how I could help, but I was willing.

She asked what I meant. I told her that in a few minutes our speaker was going to sit in that chair. I told her we had childcare in the next building. She rebuked me saying, "My son is autistic. He can't go to daycare." I said, "That is why I asked if I could help?" She started to make a scene saying "Are you telling me to take my son out?" I said, "No, I am asking if I can help because I understand the situation." She backed down, smiled and said, "No," and brought the boy to a seat where he was fairly non disruptive for an hour.

I guess I am telling this story because this kind of thing makes me very hungry. I judge myself mercilessly. Why am I the one who says something? Sometimes, to punish myself, I eat. "Take that, Mary Ann, you loud mouth."

My counselor says that as a child I made a decision to be the truth teller in a family of active alcoholics. There is a price for this role. I seem to have no choice, though. My counselor says it is the neuropath I created. It is who I am. Forgiveness of myself and others is the answer. And we have come full circle back to self acceptance.

Weight is two pounds under ticker. Food in MYFIT and I went to the mall and touched not one piece of See's Candy. I asked the if they had anything that did not have gluten, soy, corn, peanuts, dairy, eggs or artificial sweetener.

Surprisingly, they didn't :)

Thanks for listening.

10-12-2013, 02:41 AM
Hi all,

Today, food-wise, medium. Breakfast, excellent--just as planned. I've been at my job for four days--and they had cupcakes today for my birthday! Lunch, went out with the group unplanned, but chose well (and had them move the chips away from me after I'd had more than I should have but less than I would have.) I'd already told someone who'd offered me a candy that I didn't eat sweets at work and word had gotten around. My boss asked if I could make an exception and I smiled and said 'no' and he asked if I could take one home for later--and I said yes. There were two of us with birthdays about 4 dozen cupcakes. I ended up taking 5 home (one apiece for after dinner--skipped the Chocolate Stampede and we all had cupcakes and ice cream instead)

I had a wonderful birthday surprise of my son and his girlfriend joining us for the evening for dinner, dominoes, and cupcakes. (And for evening alcopops and beer. Not so good)

But it's been a great birthday having both kids here and getting to know DS's girlfriend better. (She is wonderful) (Yeah, and I showed her baby pictures--he was a gorgeous baby) DS hasn't said anything--but he can't be surprised that his sister and I would show her!

I'm really proud of myself for not treating my birthday as an excuse for eating a cupcake at work--new job, new rules? Nope--new job--same rules--even on a special occasion.

Tomorrow will be on plan again. I haven't planned tomorrow out completely, but I find it easier to stay on plan for "home" days and tomorrow is a "home" day, food wise. (DD and I are going coat shopping--I no longer have a coat)

Take care, all!

10-12-2013, 07:57 AM
Diet Coaches/Buddies – We had a smoke/CO detector die. It announces its own death by a series of beeps that, when you find the seven year old instructions, tell you that it isn't Fire, it isn't smoke, it isn't Carbon Monoxide - it's old age. Yep, when its internal timer hits seven years it won't stop beeping until you lay it to rest. There's a new model out with a lithium battery that lasts 10 years instead of seven for the same price - but you can NEVER turn it off. It's called 'Always ON.' Someday I'll figure out if that's a good deal.

Extra walking, CREDIT moi, because we had already entered the subway, waiting on the platform with the train approaching when DW asked if I had the tickets (to Mozart's The Magic Flute ( Ooops! I had to run home, grab the tickets, and run back. We just made it before the curtain lifted. Yay for stupidity for getting a bit of exercise.

onebyone – Waving. Voted today. (You were #2 on my display!)

Joy (gardenerjoy) – Yay for Home Alone without bad things happening. Probably easier since Macaulay Culkin isn't cute anymore.

CeeJay - Every "another day on track" is Kudos worthy. Enjoy your Thanksgiving weekend.

maryann - I am touched by your story about helping the mother of the autistic boy despite the chip on her shoulder. Kudos for staying centered when she wasn't.

nationalparker – Kudos for seeing that slow and steady is forward progress. [German fries are like thick, wrinkled potato chips.]

Beth (bethFromDayton) – Kudos for standing down the cupcakes at work and bringing them home where they could be distributed. And Super Super Kudos for telling your boss of four days, "No" to that frequent request to make an exception. Great start on your new job.

ForMyGirls - Big Ouch for "being crook" (along with thanks for sending me to find out that it means "To feel sick or to be a thief - also made bad"). Kudos for breaking your history of chocolating your way through the boring two week task. Have fun in the salt water.

Readers - day 7 Arrange Your Environment

Changes at Home Follow these suggestions for reducing food triggers in your kitchen: . . .

Consider Others. Here are some things you can do:

Ask other adults for their help. Rather than demand that they also make changes, phrase your request like this, "Would you be willing to help me by ...?"

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 91.

10-12-2013, 09:48 AM
Good Morning Coaches,
Hello to everyone and welcome to the new coaches.
We got back from vacation late last night.
We were stuck at the border for over an hour. We have never waited that long. Oh well. Food while away was very good. Usually I treat vacation as a vacation from my food plan too. Not this time. I like the idea of walking when you feel like eating. I think I will start doing that.
Congratulations for all the successes and working out the struggles without food. I have found so many good things I can use from these posts. maryann how kind of you to offer to help that mother at the meeting.
Lexi, wow you have so much going on, congrats on not eating over it
Beth no treats at work is a great mantra, where I work there are always treats.
Bill - Great idea to leave the tickets at home and get an extra walk in. I am going to try that next time I walk to the store I will leave my wallet at home and then I will have to go back and get it so I get an extra walk in.
Ceejay, great job with another day on track.
Hello to everyone else and have a wonderful day. The rest of my family is waking up so I am off to enjoy family.
Take Care

10-12-2013, 11:28 AM
Good Morning, Coaches.

The boys are off harvesting again this morning. I am on the couch with a blanket looking at my beautiful fall leaves. I had a thought that maybe I wouldn't leave this seat all day. Credit that I modified the thought that I will leave the the seat for a brief time in which I will do Pilates.

Tomorrow is pumpkin patch day with my college buddies and families. I am bringing my hummus with fab new roasted tomato topping. Easiest recipe in the world. Cherry tomatoes coated in basil, salt, a little sugar and olive oil cooked in a 200 degree oven for three hours. To die for.

Newlifestyle: I am assuming the border you crossed was America's. Where did you go? Back East fascinates me now that I have been exposed to it through school (Vermont). I want to see Niagara Falls.

BBE: I have had many a smoke detector scare the daylights out of me.

Beth: Happy bday. Great rule "no sweets at work." Happiness for me is having my immediate family around me. Nothing else compares.

10-12-2013, 11:43 AM
I had a bigger treat than I planned at the Dairy yesterday. I skipped my second snack to make up for it. And learned that I need to write more than "ice cream" on my plan because that's not enough defense against whatever special seasonal thing is being offered in a glorious photograph, 12 inches tall, at the cash register. Instead, I need to write "1 scoop of ice cream in a cup" because that's what I really intend.

WI: NC in kg, Exercise: +50 525/1400 minutes for October, Food: 80% op, Read my Advantages and Responses: yes

maryann: I think you're very brave and kind and that every one in that room was grateful, on some level, including the mother. Too bad no one said so!

10-12-2013, 11:55 AM
Good day - and yes, Happy Thanksgiving weekend to our Canadian friends!
I must learn to see how that holiday started and if it's similar to ours here in the US. But I did want to use a fun critter, I confess.

Weight down a pound today - so down a few this week and felt like I worked for it with a solid reduction in food over the past few weeks. Goal was to be under 170 by Halloween and was at 170.6 this morning, so I'm adjusting that to be under 168 by the end of the month. (WHY don't I wait to reach one goal before setting it?)

I want to come back on here in a while for personals, but in the meantime, Maryann - i just wanted to say that there were probably many, many people in that room who were so frustrated but afraid to DO anything - what do I do, what do I say, will everyone gang up on me, will she yell at me, if I ignore it, will the kid get up, etc. Be proud of yourself for handling it in a manner that was polite, understanding and calm. Yet straightforward. Kudos.

10-12-2013, 11:34 PM
Evening Becksters

Absolutely thrilled about today!!!

-rode exercise bike this morning
-read advantage and response cards
-logged everything at Sparks P.
-planned food for tomorrow.
-went to the city and walked around at least 2 hours with way less pain than I have had in past 3.5 months attempting this much walking.
-chose 6" roast beef sub on whole wheat with mustard for lunch after a brief moment of considering McDonald's.
-went to Olive Garden for dinner. Was really tempted when mom ordered the Tour of Italy but after a bit of consideration I stuck with one of the lighter fare dinners. Huge amount of sodium but at least it was lower cal than almost anything else there.

Feel really good about dealing with a day away from home without overeating. Going to the city has been an excuse for major food intake for a long time and it felt good to know that I could enjoy the day and not eat a zillion calories.


10-13-2013, 05:16 AM
Hi Beckstars - because those of you still here and supporting the group are indeed stars. Without you there would be no mutual support at all

I have been away for some time - could be a couple of years - but I am again on a path to further health gains. I need to remember the process which will be helped when I read a number of the posts but I wanted to leap right in :o

I had been having trouble with knees and trying to exercise and other health issues so last year (2012) in August I had a Right knee total knee replacement. I thought terrific I will be away - able to walk again and exercise and feel good as a result of moving more. But by January it was obvious that things were not good and that my low back was causing enormous difficulties and pain. I was losing power in my right leg or I wouldn't have pursued a solution. My mother had 3 failed back surgeries several decades ago. The upshot was that I needed a fusion and decompression which I put off as long as possible and I am now 7 weeks post surgery. The pain has gone unless I do something stupid - it is wonderful. Unfortunately I still have a gimpy right leg - pins and needles and muscle weakness. I am hoping time and physio resolve that but I am much more positive. Also a year ago last June I decided I couldn't do the 65 km commute each way (about 1 hour or more). But I have to keep working until I am 65 so I did a gigantic de-clutter. I downsized from a 3 bedroom house to a studio and basically gave all my possessions to charity - very freeing really. I now live between both campuses of my university - about 8 km from each so it is wonderful to be back in the city.

Sorry for the ramble but I feel like I am on an upward trajectory. I have been getting food in because I couldn't cook while back healing - it is calorie controlled and healthy - they use good olive oil rather than industrial oils and you can pick low carb options. I think I will stay on that for a while and plan eating around their evening meals. I am on sick leave for another 3 to 4 weeks so now I am mobile I will plan swimming and walking exercise. I need to recondition badly.

I did lose weight for part of the time - probably another 10 pounds. So I decided to make a new start and use my current weight as my new starting weight - it is about 40 pounds below my original high weight

So it is lovely to read all your posts again and you will be hearing more from me

10-13-2013, 08:08 AM
Diet Coaches/Buddies – I have done my job by going with DW to the movie Enough Said ( I could admit that it was an intriguing movie, although not one a guy might have picked out on his own. At a restaurant lunch with friends, I ordered fish tacos and left all the tacos, CREDIT moi, while sitting next to a friend with the bacon cheeseburger. Also had a salad instead of some alternative.

Exercise, CREDIT moi, was a bird walk to see what ducks were migrating through. It's still a tad early but we had a good time. I was barraged with questions by a budding nine year old naturalist - his interest was in how big was the biggest hawk and how fast the fastest. My kind of kid.

onebyone – Waving. Voted today. You were the second picture on the voting page again today - does that reflect number of votes?

Joy (gardenerjoy) – LOL at the need for specifics when temptation comes in a 12 inch photograph. I just this morning finished Code Name Verity ( - thanks for recommending it. Methinks my brain now has enough of the brutality of WWII.

CeeJay - Sounds like a stellar day, with special Kudos for, "a day away from home without overeating."

Cheryl (seadwaters) – So many major steps: Kudos for making the major decision to de-clutter and downsize - if you have a formula to help those of us who cling to our stuff, pass it on. Congrats on those extra 10 pounds gone forever.

maryann - That roasted tomato and basis recipe sounds yummy. Yay for Pilates to get you off the couch.

Ann (Newlifestyle) - Welcome back from vacation. Ouch for an hour wait - perhaps an artifact of our dysfunctional government at the moment. Kudos for "very good" food while on vacation.

nationalparker – Congrats for being on track for your Halloween goal. What costume have you planned?

Readers - day 7 Arrange Your Environment

Changes at Home Follow these suggestions for reducing food triggers in your kitchen: . . .

Consider Others. Here are some things you can do:

Announce to your children the changes you intend to make. Don't ask for their permission. You, not they, should be in charge of what goes on in the kitchen.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 91.

10-13-2013, 11:54 AM
I had a busy day, yesterday, participating in a book bloggers read-a-thon. It's amazing how exhausting a virtual party can be! I was careful not to be influenced by the snacking mentality that invades this event. What's up with that? National Novel Writing Month is big on snacks, too. Apparently, human beings can't be expected to read or write without extra food.

WI: +0.15 kg, Exercise: +50 575/1400 minutes for October, Food: 90% op, Read my Advantages and Responses: yes

seadwaters! It's so wonderful to see you. I have thought of you often and I'm so glad to hear from you. You have taken many steps to improve your life -- good for you! And kudos for starting back with us. It's great to see posts from both you and CeeJay this morning.

10-13-2013, 09:52 PM
Hello everyone,

maryann-you were very kind to the lady at AA and good for you for trying to help.

bethFromDayton-really nice that your coworkers celebrated your birthday at your new job. Happy Birthday to you!

BillBlueEyes-taking the young fellow out on a bird watching walk sounds just great.

Newlifestyle-good going keeping up with your eating plan while away. That's not so easy.

gardenerjoy-laughing at what you said about people not being able to read or write without extra food.

nationalparker-yay for a pound down!!!

seadwaters-I just arrived back to this group after a few years away too. Welcome back. You have made so many changes. Hope your leg just keeps getting better and better.

For me- I had a great day spending time outside- a beautiful sunny day. And grateful that tomorrow I am off work. Cooked up some healthy things today- lentil and barley soup with swiss chard and breadmaker whole wheat bread with sunflower seeds and flax. Ate on plan today and rode exercise bike this morning.

I am finding it is helping me to just to tackle things a day at a time and to try not to think about the big picture too much. It is hard to deal with the fact that so many times I have tried and then quit trying and to not feel doomed about this attempt and my weight. Anyway, I also know from reading your posts that many people who have successfully lost weight also had many aborted attempts.

Take care,

10-13-2013, 11:27 PM
Busy, busy Sunday. Not a day of rest; not even for the Broncos game. Watched parts of it in passing as I did cleaning and clearing and steam cleaning. Ended the day with a chilly trail walk under the stars with coyotes howling in the distance. Credits for salads for lunch and dinner after a day off track yesterday since I went down a bit. Figure that one out. Sheesh.

10-14-2013, 12:11 AM
I was completely off plan today--had fun at the Renaissance Festival, but even fell into the "I'll start up again tomorrow" trap. Here's for starting up tomorrow and having an on plan week.

10-14-2013, 05:10 AM
Hi coaches
Still planning and getting organised. I am trying to develop a few short term goals for exercise and weight and eating but not there yet - but I wanted to post to get into a habit again. I had a menu if not a plan for today and I am following it which is a beginning. It was lovely to be welcomed back by members thanks. Cheryl

10-14-2013, 06:32 AM
Diet Coaches/Buddies – My second walk of the day, CREDIT moi, was to follow the Honk Festival ( festival parade and to listen to some good marching band music from around the country. It was more fun than it was exercise.

I exercised some restraint among the zillion food vendors when I had a beef brisket slider instead of a beef brisket sub sandwich. It makes me happy when small portions of stuff is sold - wish that happened more often.

onebyone – Waving. Voted today.

Joy (gardenerjoy) – I hadn't thought of NaNoWriMo as a food inducing exercise. I guess that I did know that Hemingway consumed many calories in whiskey writing Old Man and the Sea.

CeeJay - Yep, there's more benefit thinking about success than of prior failures. The genius of planning seems to be that we can follow any plan for just one day.

Cheryl (seadwaters) – Yay for short term goals to get some success into our brains.

nationalparker – What a good life, "chilly trail walk under the stars with coyotes howling in the distance."

Beth (bethFromDayton) – Think I'd like your Renaissance Festival. Is it swamped with food vendors?

Readers - day 7 Arrange Your Environment

Changes at Home Follow these suggestions for reducing food triggers in your kitchen: . . .

Consider Others. Here are some things you can do:

If anyone resists the changes you want to make, say that you're open to other solutions. If you reach an impasse, consult your diet coach for additional ideas.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 91.

10-14-2013, 11:38 AM
Dashing in today!

WI: -0.1 kg, Exercise: +50 625/1400 minutes for October, Food: 90% op, Read my Advantages and Responses: yes

10-14-2013, 01:08 PM
Good morning, Coaches.

Thanks to everyone for your kind words about my meeting experience with the young autistic boy and his mother. It is so helpful to get other perspectives. Sometimes my brain is a really bad neighborhood to hang out in, eh?

Like BethfromDayton, I had a off plan day yesterday at the pumpkin patch and battled the "last supper" syndrome. If I put it into Beck perspective, however, I was only off plan maybe an hour the whole day. I still want to experience to the effects of systematically adding back soy, dairy and eggs so I am going to drop the seven again until Sunday and add soy then. Sushi added another two pounds to the scale but i know from experience that will come down in the next few days. Credit for step class.

Welcome back, Seadwaters. I have a dream someday about having a studio in the city. Mine would in San Francisco.

BBE: My BIL is patiently waiting for our ducks to return. Unfortunately he is not just watching them if you know what I mean.

Ceejay: Glad you had a good day.

Nationalparker: Great insight that you are denying yourself accomplishment by moving the bar before you can achieve the goal.

10-14-2013, 02:09 PM
Just starting out on Beck Diet. I've been messing around with it long enough. I've been tracking food, on and off, since May. When I'm "on" I make good choices and have a plan. When I'm off, it's the many little things (as Dr. Judith says) that get in the way. By this time I'd hoped to be down 20 pounds, but I'm exactly where I started in May. So, here we go.

Today's goals:

1. a 30-minute walk
2. plan dinners for this week
3. read Advantages

10-14-2013, 06:28 PM
Hello coaches a quick hello, busy day, food planned, walk in and now I have to go make dinner.
Maryann, we were in Virginia, we just love the area, there is so much history and shopping too.
Have a wonderful day everyone, if I get back tonight I will do personals.
Take Care

10-14-2013, 11:07 PM
Hi all,

Breakfast, lunch, and snack were just as planned. I deviated on dinner (decided to have leftovers rather than cook)--that wasn't a problem. Then I added in two snacks, the second of which I'm not sure I even wanted. And that I thought "I could just put this back." and after I unwrapped it, thought "I could get up and throw this away" and I didn't.

I have another full stress week, since it's my 2nd week at the new job and I have to drive DD back to school one night, and plan for and shop for and cook for a house party this weekend. But that doesn't mean I shouldn't be taking care of myself. And I need to figure out why I'm talking myself out of using Beck techniques to make good food decisions.

10-14-2013, 11:42 PM
Hi everyone,

Just a quick check in tonight. Enjoyed Thanksgiving Day outside in the sun- we had a high of 11 degrees today so very nice for this time of year.

I ate on plan today but my plan included more calories than usual for dinner. I have decided that on special occasions I am no longer going to set myself for failure by trying to ignore the day. That usually leads to eating off plan, feeling like I failed, and then using that as an excuse to overeat a lot. So today I ate my usual breakfast and lunch but included a bit of gravy on the potatoes and a piece of pie at dinner in the plan. And it all worked because although it was a higher calorie day, I did not do a huge overeat and stayed with what I had planned ahead of time. So pleased with this.


10-15-2013, 07:58 AM
:welcome: anakin :welcome:

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

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

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

10-15-2013, 08:01 AM
Diet Coaches/Buddies – Walked to the dentist, CREDIT moi, where I was told that my flossing was good, but that something under a filling was causing a problem. So we'll have to go exploring. I'm not so fond of dentists. I feel like a prisoner when sitting in that chair with the table rotated over me, tubes everywhere.

Meals were on plan, CREDIT moi, but snacking too large - Ouch.

onebyone – Waving. Voted today.

Joy (gardenerjoy) – You look dashing, LOL.

CeeJay - Super Kudos for conquering the holiday by making a plan that you could follow. I do know that feeling of letting a diversion become a total loss of being in control.

maryann - I know that "last supper" syndrome.

Ann (Newlifestyle) - "Food planned" is a great way to return from vacation.

Beth (bethFromDayton) – Those 50 pounds gone are pretty special; it's worth seeking out some Beck strategies to keep them gone. Good luck with a busy week.

anakin - Having a plan for the day is a great start - Kudos. One of the challenges is to have plans that can be followed even in the 'off' days. Hope that posting here will be helpful. Glad you've joined us.

Readers - day 7 Arrange Your Environment

Do creative problem solving. The dieters I've worked with have come up with a number of strategies to reduce environmental triggers.

. . .When Cindy started her diet, she made the following rule: No candy in the house. Once a week, however, she would take her kids to the store, and they could choose one serving of whatever candy they wanted as a treat.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 91.

10-15-2013, 08:18 AM
Hello coaches,

Beach was fabulous. Kayaked, bushwalked and had lots of walks on the sand. Found myself thinking "this is the person I want to be" :-) being in a different space also gave me room to think about how to help my girls be healthier - and to realise that there are parts of the diet I was following that I wasn't liking. So - have just changed to the Plan B diet - the Dash diet. Mor grains and fruit, less protein. Day 3 and liking it so far. And have some concrete steps worked out for helping my girls. Looking forward to putting them into action when they are with me again. They have been away longer than the normal routine and I am missing them heaps.

Maryann - amazing hw different a perspective can be. If I had been in your AA meeting I would have been watchng you and saying to myself "wow that chick is so amazing, I wish I was brave and wise enough to actually deal with the problem and not just pretend nothing is wrong. I hope I can be a bit more like her one day!"

Happy Birthday Beth!

New lifestyle - super kudos for not testing your vacation as a vacation from the eating plan. I had the same experience on my little mini brak at the beach and "who knew - it didn't mean I had any less fun" :-)

Seadwaters - hello! Nice to "see" another Aussie face

BBE - loved the story of your 9 year old nature enthusiast.

National Parker - trail walk with howling coyotes does sound beautiful

Anakin - welcome! Those sound like 3 great goals. I look forward to hearing how you have gone.

Ceejay - what a great insight about setting yourself up for success on special occassions

10-15-2013, 10:20 AM
Hi Coaches!

Please forgive me if you read the SouthBeachDailyThread...I posted virtually the same message there this morning. I am running out of time this morning and so a cut and paste check in is better than none. I have so much I want to say to you all yet must leave the house very soon for my mom's day surgery.
Welcome to our newcomer, anakin, and welcome back to our special Beckster, Cheryl(seadwaters)!

:wave: onebyone, I voted today, and all the past days, too!

I had thought several weeks ago that it couldn't get any busier and yet everything has kicked up another notch. The good news is that I stay very close to plan, I'm just 2 pounds off my ticker and I feel absolutely great!

I got through last week at my "real job" working extra days for 2 missing coworkers. I also got a crew lined up for the renovation at my mom's vacant rental. The heating guy almost has the furnace installed at the personal reno that DH and I have been working towards finishing since May. The crazy news is that mom has 2 more renters leaving the end of this month and I think one of them is going to leave a mess. (That was Friday night's news). So, I just continue one day at a time and remind myself that this, too, shall pass. Thanks to all of you, (and my SouthBeach friends), I totally understand bailing on my food plan during this time is only going to make things worse. Credit!

I read posts every day and am keeping up with everyone here. It's just difficult for me to post from my iphone and as difficult to find time to sit down at my computer. Someone is always "needing me". Lol. Today I leave at 730am. My mom is finally having a melanoma removed from her face. We will make several stops on the way down and I'm sure she'll just rest this afternoon. I'll head up to mom's project after my return as DH will be working up there while he awaits the arrival of the roll off dumpster we need to facilitate the reno up there. Fortunately, I am very calm. I do think that healthy eating seems to help me with the ability to stay focused and calm.

Have a great day everyone!

10-15-2013, 10:44 AM
Hi Everyone
thanks for kind thoughts.
I ordered Beck books and then left town for a few days. I've been reading books the last 2 days and will start day one today.
I'm a bit scared but that seems to be the norm when starting.

I'm also trying to change my name. 27togo was 3 years ago and I have more 'to go' now. I'll let everyone know new name.


10-15-2013, 11:19 AM
We grilled last night for possibly the last time in a while. It's raining today and then our highs will be in the lower 60s for awhile. We're also just getting the first tinge of yellow in the leaves on the maples in our yard. Feels like fall!

WI: +0.05 kg, Exercise: +45 670/1400 minutes for October, Food: 100% op, Read my Advantages and Responses: yes

BillBlueEyes: I'm not paying as much attention to baseball as I should given that the Cards are still in it, but even I saw, yesterday, a replay of the Grand Slam and the attempted catch. Exciting times in Boston.

bethfromDayton: You said: "And I need to figure out why I'm talking myself out of using Beck techniques to make good food decisions." Maybe. Sometimes I get stuck on the "why" but never manage to figure it out. What often works better for me is to figure out the "how." How am I going to make a better decision today? How can I devise my plan so that I'll follow it? How can I plan my evening so that temptations aren't a part of it?

Welcome, anakin!

CeeJay: good job with a special Thanksgiving meal. That technique, of allowing myself some controlled treats on special occasions, has worked well for me as well.

10-15-2013, 01:59 PM
I feel like I'm passing through here rather than settling in and getting caught up the past few days, but am doing well on plan and committing to cutting back my meal portions. Sad to realize that I need less than I want. And will have that for the rest of my days. But I guess that carries through to every single aspect of my life, right?!

Got out for another after-dark trail walk and the moon had a huge halo around it; gorgeous and something that I'd not seen before - the immensity. I'd seen close ones, but we gazed upward for a good bit of our walk. Then with jettrails coming from different angles, it resembled a peace sign; I sure wish I could have photographed that, but my mind's camera will make it even more stunning in memory...

Last night to walk after dark as DH goes back to work tomorrow and gets home late and no interest in walking after 14 hours on his feet, which I understand. SO my goal for tomorrow is to get out on the trail with our pooch, earlier. HOLD me to it! :)

10-15-2013, 10:00 PM
Hi everyone,

Just a quick check in tonight. My day started off eating sugar during a boring, annoying meeting- somehow I either need to learn how to not turn to food in these situations or to find more excuses to miss these stupid meetings. :lol: :devil: I then went out for an unhealthy lunch instead of eating the healthy lunch I had brought. Back on plan tonight with a sensible dinner. Moving on...grrrr....

Staying in hotel tomorrow night so will check in on Thursday.

Take care.

10-15-2013, 11:43 PM
Hi all,

gardenerjoy--thank you--that makes sense to me. One thing I am going to do is put copies of my ARC and a few other key response cards on the kitchen counter. I generally keep the counters totally cleaned off, but perhaps having the ARC right where I see it while making dinner and re-reading my cards at the dangerous time of day for me will be helpful.

Today was okay, food-wise, even though I didn't have a written plan. DH had eaten what I expected to have for breakfast, so I substituted another breakfast, we had lunch out at Subway and I made good choices, ate my planned snack and nothing more, and then made good choices at Panera for dinner with DD. Too much eating out, but with good choices.

As ever, breakfast, lunch, and snack are easy for me. Dinner and after is hard--so dinner and after is when I'm going to read my cards--and maybe even post earlier in the evening as a "break" point and motivator.

Thanks all--another "too late" night for me (3 hour round trip to take DD back to school after her afternoon surgeon's appt) (he released her from care--she's doing great).

10-16-2013, 06:49 AM
Diet Coaches/Buddies – All eating was on plan, CREDIT moi, which feels good since I've had a snacking problem of late. Dinner included swordfish since Whole Foods was able to convince DW that it was sustainably harvested. Seems like a year since I've had that.

Exercise was nil. My back did its thing that it does about once a year that makes walking painful. A day with a heating pad usually makes it go away. I'll work harder this time to find an exercise that helps it. I was dressed for gym when it happened - but the body doesn't give points for good intentions.

onebyone – Waving. Voted today.

Joy (gardenerjoy) – Yep, the feeling of Fall is happening. Congrats to your Cardinals for leading 3-1. The Red Sox won last night to lead 2-1; sure hope we make it to meet your guys. Kudos for "Food: 100% op" - it's so encouraging to me when you do that.

CeeJay - A "boring, annoying meeting" when there's work to be done grates the soul. Ouch for falling for sugar; Yay for getting back on your horse.

Debbie (Lexxiss) – Good grief! Will locusts be next? Kudos for recognizing that sane eating is helping you stay calm when facing so many challenges at once.

nationalparker – The challenge in a nutshell, "I need less than I want" - as you point out, in many parts of our lives as well as in food.

Beth (bethFromDayton) – Kudos for recognizing "the dangerous time of day" so you can address it. Ouch for a long day; glad your DD is OK enough to go right back to school.

ForMyGirls - Beautiful reminder, "this is the person I want to be", that we're in this for a reason. Kudos for all the fun exercise.

Nancy (CattHill) nee (27toGo) - Welcome to day 1. Yep, "a bit scared" seems like an aware feeling for a life change. Which Beck books are you reading? (I use both your avatars just this once to help me make the transition.)

Readers - day 7 Arrange Your Environment

Do creative problem solving. The dieters I've worked with have come up with a number of strategies to reduce environmental triggers. . . .

. . .Philip asked his teenage kids to buy only a single-sized serving of certain foods (one small bag of corn chips, one small package of bite-sized doughnuts, one individual-sized pie) at one time.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 91.

10-16-2013, 07:42 AM
Hello coaches,

Hugely important day today. Introduced my girls to the idea of helping them live healthier lives too. They absolutely leapt at it which was 1 part relief and 9 parts heartbreak. I suspected / hoped that there might be self-motivation on their part but I had no idea just how heavy this stuff was sitting for them. We had an afternoon of active play and healthy food and have concrete plans for building ever healthier lives from here.

10-16-2013, 10:53 AM
I passed the half-way point of my exercise goal at the half-way point of the month. I love it when that happens!

I also had a bunch of spontaneous exercise yesterday -- mostly climbing stairs, but also some hauling around the big shop vac as we worked to reorganize the mud room and find new homes in the basement and upstairs for things that didn't fit.

WI: -0.05 kg, Exercise: +50 720/1400 minutes for October, Food: 90% op, Read my Advantages and Responses: yes

bethfromDayton: I love the idea that posting earlier might make a difference in your evening. Glad that DD is doing so well!

ForMyGirls: so good to see that your girls are on board for a healthier lifestyle.

10-16-2013, 06:03 PM
Becksters, Coaches, Buddies, Friends, hello.

I had to go back 4pgs to catch up with you guys. Glad I did.

I have been pondering what the deal is with me -- how come 19lbs have come back on, how come I just stopped trying, how come I hid out for a while. My brother's death and my mother's move really socked it to me. But, as is the case for me, it always comes after the event. During I can hang in there, even if it is wobbly, but as things calm down/as I calm down, I eat eat eat. It occurs to me that this makes sense cause when it's calm my true feelings can rise up and since I am emotionally exhausted I simply don't want to know=eating/hiding. had to face myself via the dr. stuff and so I had my orbital xray--i thought this meant a whole body scan, like an orbit around you. i was surprised it only meant eyes! DH said "haven't you heard of a hockey player breaking his orbital bone?" Um, no. The results clear me for the MRI whenever that gets scheduled. I started the cholesterol pills *sigh* and the ran out of BP pills so stopped by the clinic where my dr is and got in right away (huh) and he was glad I was on them (sigh) and was also glad i have test requistion/follow up bloodwork to make sure the new meds aren't messing up my (i was told this) fatty liver (due to being overweight for many years-sigh again). All this health stuff has me cornered. The only way to change those numbers, the only way to get off pills (if they are weight-related and not something else) is to get fit. Get healthy.

I am simply unwilling to give in. And so, I am back here, with all you guys. So many of you are great examples of how to do this right=effectively.
I'm not going back to 294+. I'm just not. I'm not even going into the 270+. It stops here.

Thanks, btw, to those who are voting for me. BBE you asked if the positioning of my image on the page corresponds to votes and I doubt it. I had an update of the count late last week. I was not in the top 3. But we still have 2 weeks so who knows? It still irks me that the artist who is able to conjure up the most votes wins the 5K public commission. That's a big deal prize--esp as a popularity contest. Oh well! If I do manage to win I know I'll make something awesome.

Bye for now. :wave:

10-16-2013, 11:04 PM
Hi all,

I didn't manage to post earlier this evening--but that's because I haven't stopped since I got home until about 10 minutes ago. Meals were OP today, as was snack.

I went to Sam's Club and bought tons of food for our weekend house party--and gave into the "that looks good" reaction only to "real" food that I could serve for meals next week. I got a few bags of chips, but no sweets. People will bring sweets--but I didn't stock up on them!

I had just a few things I wanted to get done with the house before the big party--did almost none of them. DH said he could do one of the chores tomorrow--but it's a two person chore, and tomorrow I will be making 10 lbs worth of sloppy joes and making beds and doing other "get the house ready for many overnight guests".

Breakfast is planned, lunch and snack are packed, dinner is planned. I'll need to run by the grocery store on the way home to acquire some produce, but it's all figured out. I even packed DH's lunch. On the days I make big salads with chicken leftovers, I make one for him, too.

I'm exhausted--and need to get good sleep tonight because partying all weekend is tiring.

10-17-2013, 06:32 AM
Diet Coaches/Buddies – Dinner with DW at a different sushi restaurant than our favorite that's nearby. It's easy to eat on plan with sushi, CREDIT moi. Bought a HUGE pumpkin with perfect stem at Trader Joe's for $3.99 - best pumpkin deal ever. It sits proudly on our front porch declaring our acceptance of Fall.

Only minor exercise as I continued to favor my back and treat it with a heating pad. DW convinced me to dose it with Ibuprofen, which works beautifully to make the pain disappear but worries me that it is masking the problem. My first choice in life is to never take any pill.

onebyone – Clear start, "It stops here." Thanks for the tutorial on orbital bone - I wouldn't have known. Ouch for being in a contest that is based on the size of your Twitter following. Would seem to me that the results would line up by age - youngest first. Nevertheless, I voted today.

Joy (gardenerjoy) – I love using the big shop vac - since I can easily see progress. Kudos for meeting your ha-month exercise goal.

Beth (bethFromDayton) – "10 lbs worth of sloppy joes" 'slotta sloppy joes, LOL. Kudos for making better choices at Sam's Club. Must cogitate on "partying all weekend is tiring."

ForMyGirls - Ouch for the heartbreak of learning how this health stuff weighs on the youngsters. Kudos for taking that leap and then for the "active play and healthy food."

Readers - day 7 Arrange Your Environment

Do creative problem solving. The dieters I've worked with have come up with a number of strategies to reduce environmental triggers. . . .

. . .Maria, a teenager, asked her parents to keep all of the junk food in a special box in the broom closet.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 91.

10-17-2013, 11:55 AM
I had a rare glass of wine (off-plan) last night and got a big drop on the scale to a new low for the month. Huh. I assume the credit goes to being on plan yesterday and walking twice, not the wine.

WI: -0.35kg, Exercise: +50 770/1400 minutes for October, Food: 80% op, Read my Advantages and Responses: yes

BillBlueEyes: I'm not much of a pill taker, either, but I do like anti-inflammatories, like ibuprofen & aspirin & naproxen. I feel like they reduce swelling that I can't even see and make things better, faster. And, if they help the pain, that's good, too.

onebyone: glad to have you back!

10-17-2013, 08:03 PM
And, in honor of your first post,

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

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

I've been loitering with intent to lurk for several years. I think I found this site when I lost 85# the first time, in the early 2000s. As for the books, I can't remember how I discovered them. That was about this time last year. I've been sort of dabbling - which, of course, she strongly recommends against. At the same time, though, I've begun to build some practices (not habits yet) that, when I do them, work very well. It's also been helpful to reacquaint myself with how it feels when I'm operating on 1500 cal/day - sustainable for me.

As of this morning, down to 187.2 Credit for the past 3 days: Advantages, responses, weight every day, tracking all, planning dinner (one of my "need to work on"s). I messed up today, though, and forgot my lunch, and work in a building smack in the middle of a lunch drought, and waited too long. Perfect storm of getting too hungry and not planning.

I haven't yet done the "don't eat for a day" test. Frankly I'm resisting it.

10-17-2013, 10:29 PM
Hi everyone

I see they changed my name. I'm now CatHill.

This is day 3 and it was hard. Previously i ate most of my meals in a recliner with some in the car or on the go. Eating at a table, slowly with no TV or reading was hard. but i did it and noticed I didn't eat as much. Mindless eating was my norm so eating at table will be a big change for me.
one day down, life long to go.


10-17-2013, 10:57 PM
Struggling to make it through the workweek without major amounts of stress eating. Achieved so far, but with a few small blips. Credit for not eating all of my stress ... just a bit of it. Haven't had time to check in much, but still aiming to stay on track. Dinner planned was soup and crusty french bread and stuck with that, along with cooked carrots from last night. Enjoyed my portion of warm bread - savored it. I disagree with whoever said Man cannot live by bread alone. I'd give it a whirl.

Very busy day at work tomorrow and have plenty planned for the weekend - DH is working Saturday, but then off on Sunday. I'd like to alternately relax and get things done. :) Can't make up my mind.

Brief check in again. Hope to catch up solidly on Saturday morning.

10-17-2013, 11:34 PM
Hi all,

Food was OP today--just as I planned it, with the swap of some banana for some of my strawberries for dinner. I stopped at the grocery store on the way home--and the bananas looked so good, so I got a few. (It's a good thing when my "impulse" shopping is done in the produce section!)

I was a bit uncomfortably full after dinner--but didn't realize it while eating my measured portions. I sat there and wanted an ice cream treat--even though I was definitely full. I talked through it with my husband--and did not have a treat--then, or later in the evening. I don't know why I wanted one--but I talked myself down from it--thanks gardenerjoy--concentrating on what I was going to do (talk it out with DH) worked--even if I don't have a clue as to why I wanted something not on plan when I wasn't even hungry.

I cooked up 10 lbs of ground beef and made sloppy joes--I did taste it while cooking (essential for flavor) but was quite controlled about it.

Breakfast is planned for tomorrow. My work team is going out to lunch to a place I don't know anything about but looked up their menu and have picked out something that OP.

Food goes a bit crazy starting with dinner tomorrow--another one of those weekend long parties--and this one is at my house. There will be 19 of us, with 11 people staying over (besides DH and me). I am not ready--practically speaking, or mentally speaking, in terms of food. I feel as if I should stop entertaining if I want to stay on track. But I can do this--I have done it--and all these foods will exist even after this weekend. I didn't do any baking myself, so didn't have that temptation.

Take care, all.

10-18-2013, 07:26 AM
Diet Coaches/Buddies – Continuing with Ibuprofen per the directions on the bottle. The back continues to mend. Slowly. I walk like a ninety year old - it's good for the damping the ego, LOL.

Eating was good, CREDIT moi, except for extra snacks. Ouch again. DW bought home the remains of a cake and offered me a slice. I accepted. In my better days I'd have refused.

onebyone – Waving. Voted today.

Joy (gardenerjoy) – Congrats on the new low for the month whether or not caused by rare wine.

nationalparker – LOL at "I'd give it a whirl" to living on bread alone. Yep, especially if it's crusty French bread.

Beth (bethFromDayton) – Eleven house guests is a challenge - are you thinking of starting a B&B, LOL? Kudos for working out your 'hunger' for an ice cream treat with your DH.

Nancy (CattHill) - "Mindless eating was my norm" - does that ever sound familiar. Just the act of having one eating place, instead of wherever one happens to be, seems to be a big step forward - Kudos for taking that step.

anakin - Kudos for three days of getting it all together. Yep, the order seems to be to create practices and them they become habits. The day of testing hunger just requires skipping lunch so there is a large gap between breakfast and dinner. It's an eye opener for most of us to learn that it isn't so difficult.

Readers - day 7 Arrange Your Environment

Do creative problem solving. The dieters I've worked with have come up with a number of strategies to reduce environmental triggers. . . .

. . .Meg had to be inventive. Her husband loved to eat potato chips and other snack foods. When she mentioned that she really wanted these foods out of the house, he wasn't willing to give them up. So they came to a compromise: He kept the snack foods in his car instead of in the kitchen. He also agreed to buy just one bagel at a time for himself and not keep extras in the freezer.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 92.

10-18-2013, 09:27 AM
Can I ask two questions? I promise I've looked around before asking.

1. Why are decluttering threads in with the Beck Diet threads? I mean, what's the connection?
2. What are some different ways you all set goals? For example, I noticed BethFromDayton, you have very methodical goals.

I took some time this morning to do some food planning, which meant that I did not forget my lunch. It's really interesting to me that practices - good or bad - have a way of snowballing.

10-18-2013, 10:44 AM
I chose well at a restaurant for lunch, even though I hadn't seen a menu in advance. I wrote "salad" on my plan, so I only looked at the Salad section on the menu. I got a lovely autumn salad with apples, goat cheese, and a variety of salad greens (some of them actually red).

WI: -0.25kg, Exercise: +55 825/1400 minutes for October, Food: 90% op, Read my Advantages and Responses: yes

bethFromDayton: so glad that the strategy worked -- I love "talk it out with DH" as a strategy.

anakin: For many of us, the Beck habits, somewhere along the way start carrying over into other baggage in our life, particularly clutter. The clutter conversation happened so often on this thread that onebyone started a separate thread for us.
Day 10 talks about setting a realistic goal -- and then Beck tells you exactly what it is! 5 pounds (when you reach that goal, of course, you can set it again).
I set a monthly goal for how many minutes I will exercise. That works really well for me, because it allows for some inconsistencies with time to catch up. It was also easy to ramp up by 10% each month when I was increasing my exercise.

10-18-2013, 11:07 AM
Good Morning, Coaches.

Weight was two pounds below ticker and then I stepped on the scale again (something Beck tells me not to do) and then it was one pound below ticker. Drat! Serves me right. Why did I do that? In part I just don't trust that if I eat correctly , I will lose. Part of me still thinks it is "magic" that has gotten me to this stage of weightless.

Day is Planned. Food is in MFP. Pilates scheduled.

Welcome, Anakin. I 100% agree that if I stayed "tuned in" to what I am eating by logging it I eat much better even when I log a binge. It is falling off the grid that is the most damaging."

Newlifestyle: Virginia is beautiful. I have stayed in Arlington quite a bit.

ForMyGirls: The beach sounds like a dream. I love all the opportunities to be outside and active. It reminds me what my body is actually for.

Lexxiss: i admire you so much for keeping "First Things First" when all of life is demanding your time and attention.

BBE: Atticus is looking over my shoulder as I post and he says, "Hi."

National Parker: Credit for the commitment to walk even without your DH. I know it always gives you a boost.

Ceejay: I know I have said it often. It is not how many times I slip off plan. It is how quickly I hop back on that has made the diference.

Onebyone: Credit for coming back and refusing to give in.

gardenerjoy: I always laugh when I slip off plan and have a big drop. It is the devil messing with my head.

Welcome, Cathill. My goal for the year has been to weigh under 150 when I turn fifty on Dec. 20.

10-18-2013, 03:55 PM

Progress is being made. Things are getting done. It is a *joy* to feel this way.
I read a great book on the topic of Resistance (with a capital R) and wow. What a book. 5 stars from me. It's aimed at artists of every sort, but the author says you can apply it to any endeavour that you know is for your best self and yet you resist. It's called The War of Art by Steven Pressfield.

And with that new tool in my toolbelt I am moving forward.
Today I am having three meals and no snacks. A few glasses of water and a few cups of green tea. Tomorrow is my second-to-last farmers' market vending day. It's feeling a tad chilly today: 10C when I was out, so it really is time for the market to wrap up. I am anxious to get my studio in order for the long winter. I am going to paint in there--I mean paint the walls and the furniture and really claim it as my own space. I haven't really done that--haven't allowed myself to really move in for some reason. No more.

maryann I turn 50 on Nov 4th. My really good friend who I have had since I was 13 or so, is getting out of town as there are those around her who want to throw her a 50th party next weekend. She's driving down here to stay with me. She turns 50 on Oct 23rd. My other good friend turned 50 mid-August and he's mulling it over. Another artist friend would have turned 50 in July but she died in April--and so there are much much much worse things than turning 50 -- even though 50 is a big deal.

AnakinHi. Welcome. The decluttering thread speaks to the "control/take care or your environment" in the Beck books. Many of us have issues with this and when we work the Beck program it becomes part of creating a calm, healthy environment for ourselves that supports our healthy intentions. Beck principles work on many different issues--plus this group is so darn supportive we all help each other get to where we want to go.

to those voting for me thank you.

10-18-2013, 07:59 PM
Hi coaches
After my first 2 posts I carried on making plans, writing cards,organising menus, but kept forgetting to post! I obviously need to work at making it a routine and a habit. Because I am on sick leave and don't have the routine of work it means I am having trouble with structure I think - but a nice problem to have

Over the last few days I have:

Finished assembling a small, raised garden bed in my north facing (southern hemisphere remember) courtyard;

Bought and planted some herbs and salad greens and sorted out the rest of the garden;

Sorted out my kitchen to make it more workable and developed menus;

Remembered and organised my go-to meals so I am not caught in the lurch;

Ordered and received my Fitbit Flex because it makes me competitive to try and walk further - this is my third - the dogs ate the first and I washed the second :( - bit expensive

Summer is not being too kind in NSW Aust - oops - it's not summer but only the middle of Spring. Some of the fires are around where my house is/was (renting it) so nice not to have to feel under personal threat

It is nice to see other people I remember returning to give it another go.

Down 1.5lb so that is nice

10-18-2013, 10:34 PM
Checking in uber quickly with thankfulness for Friday and frustration that the afternoon was filled with work issues, and when they were finally resolved at 4:52, more crept up and have continued this evening with emails sailing back and forth. I feel like I've not been able to relax yet.

I'm looking forward to catching up with everyone in the morning. And coming up with the week's plan for meals and marketing. Quick note, though, OneByOne, I checked that book out on amazon and looked in my library for it - no luck, so think I'll order it from amazon as a birthday gift with gift cards I received. I love it when Beck friends recommend books/movies to enrich our lives.

10-19-2013, 08:01 AM
Diet Coaches/Buddies – A simple day. Not much happened. I'm still moving slowly, so little exercise.

I did notice something new. When up at an inhuman hour (4:30 this morning) the full moon cast a moonbeam on the kitchen floor like I've never seen it before. Guess I've never been up when it was still dark and the full moon was in the western sky - we don't have south facing windows. Kinda neat. I went back every half hour to see its movement across the floor and up the cabinets on the wall. It must do this every winter month, so I can look for it again in November - should I get up that early.

onebyone – Thanks for the tip; I requested The War of Art ( from my library. Kudos for "Progress is being made." Voted today.

Joy (gardenerjoy) – That autumn salad sounds yummy - even if some of the greens were red.

Cheryl (seadwaters) – Ouch for having to go for your third Fitbit Flex, with Kudos for persistence. We're reading about your fires in our local papers - sounds frightening. Hope you're out of their reach.

maryann - I recognize that Sabotaging Thought that "magic" is responsible for our success. Instead of diligence in applying strategies. Congrats on that pound gone - even if due to your own persistence. "Hi" back to Atticus. Tell him that I wandered Boston with some out of town friends last weekend and told them of his insight, "We ought to only visit towns with a red brick Freedom Trail that can always lead us back to the hotel." And tell him I'd like him to come visit again before he comes out to check out Harvard and MIT when he's seventeen.

nationalparker – Ouch for work days that won't end. Kudos for making a week's plan.

anakin - Love the insight that "practices - good or bad - have a way of snowballing" - methinks Beck would think of this as training some muscles. I agree with the answers given by gardener joy and onebyone to the clutter thread. It would be an option to have a thread for other "Beck days" that call for ongoing separate conversations. I once visited a site that was organized just that way but it meant that posts didn't receive responses for a verrrrrry long time. Perhaps next summer someone will start a "Prepare for Travel" thread when several folks are planning strategies for vacation.

Readers - day 7 Arrange Your Environment

Changes at Work

Where do you find food at work? Do certain foods remain in plain sight in the office break room? Do some of your coworkers keep candy or other treats on their desks for other to enjoy? Is there a coffee shop or gift shop in your building that sells snacks? Are there vending machine in your lunchroom? Are baked goods served at meetings?

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 92.

10-19-2013, 08:44 AM
Hi Coaches!

I think I've accepted that my life is going to be a series of daily "events" until my personal reno completes AND until all 3 of my mom's rentals are again occupied. I am pretty overwhelmed at times (met with an electrician yesterday $$) yet I come home and try to destress without food. credit. I'm practicing many of my Beck skills every day....weighing, eating while sitting and resisting off plan stuff. Truth is, all this stuff doesn't really make me feel like eating any more. I seem to know that food will not fix how I feel right now. The only thing that is going to "fix" this ongoing situation is for me to keep focused and keep working on progress forward. I believe that attitude is a result of my continuing to persist with my Beck program. credit.

BBE, thanks for the lovely insight on the moon....I wish 430 was out of the norm for me. I will look for the moon on the way to the project this morning.

onebyone, voted today.

:wave: everyone else!

I set out smoothie ingredients before I came upstairs and hear the vitamix whirling. Time to sip and head out for the day. DH and I haven't been sick for over a year and we both agree our daily smoothie, especially the generous chunk of ginger root, has really strengthened our immune system....a powerful thought. Yay.

10-19-2013, 10:50 AM
I'm still not paying much attention to baseball (we tried to watch last night, but it turns out that the games were only on cable -- since when did that happen?). I knew why I heard fireworks last night. Sending the luck to BillBlueEyes in Boston since I don't think we have anyone from Detroit posting here.

WI: -0.2 kg, Exercise: +45 870/1400 minutes for October, Food: 100% op, Read my Advantages and Responses: yes

onebyone: requested The War of Art from the library -- thanks!

Lexxiss: love your realization that food won't fix things but moving forward will and that this attitude seems natural to you. I'm not sure I'm there yet, but getting closer.

10-19-2013, 11:00 AM
Just a quick check in this morning.

Food has not been great at all but no change on the scale in the upwards direction which is just luck I think.

Today my plan is:
-ride exercise bike Done
-do strength exercises for shoulders/arms Done
-eat 3 healthy meals and 2 healthy snacksDone
-read cards Done
-check back here tonight and see if I did what I committed to do Done

On another note- went to see Gravity last night- highly enjoyable- unbelievable special effects in 3D, very good acting, and a great story of courage.

Have a great day everyone!

10-19-2013, 11:53 AM
Good Morning, Coaches.

Stepped on scale today and was two pounds below ticker. I did NOT step on it again. Credit. Camping tonite in our orchard with family. My plan is to have my two smoothies today and make an extra smoothie to put in the frig for tom. morning. Lexxiss, I am going to try a chunk of ginger. Tonite will be grilled turkey burgers and homemade hummus with sweet peppers. I have made a new advantage card : When I see 149 on the scale, I get a new pair of black boots.

Yesterday was a big step. After months of procrastination spurred on by apprehension and fear of failure, I submitted my paperwork to our local college to become an adjunct English teacher. I looked at how I finally was able to chip away at the petrified me. I asked a friend to ask her friend (head of the college two years ago) if I could call her for some advice. That was a month ago. Then nothing. And I sat and waited. It was a huge step for me. I would never have asked ANYTHING of a stranger 10 years ago. Then the gal called me and gave me two sentences worth of advice. I took the advice, talked to a secretary, and then talked to the DEAN. He walked me over to Human Resources and suddenly I was off to the races for a whole day before anxiety almost stopped me from writing the cover letter and resume.

I did not eat over the anxiety. Instead I was inspired to call two gals I had met at my school in Goddard and did the unthinkable. I asked them to proof my letters. My bosses wrote two of the most glowing letters of rec I have ever read; an old professor and another schoolmate gave reference numbers. Yesterday, I marched the packet over to human resources, my perfectionism causing my hand to tremble, and handed it in.

Wow! Waking up, realizing, and then FEELING that there are really nice and supportive people in my life is a miracle to me. This has been a long journey from the girl who at twenty three woke up in a psych ward because she was dying of loneliness. And a second Wow! for not eating over those feelings. Another miracle for the girl who weighed over two hundred pounds.

onebyone: This is the second time I have heard that War of Art is a must read for everyone. So I will join everyone in requesting it.

10-19-2013, 01:38 PM
I'm in a negative place today - woke up on the wrong side of the bed, as my mom used to say. Trying to reset myself and will work a bit in my Simple Abundance journal/workbook. I hate it when I allow the work stress to flow into my homelife: restless sleep, less patience with myself, DH, pets and inanimate objects :) so that gets funny to DH when I'm fighting with, say, laundry all tangled as I'm trying to pull it from the washer.

I'm uplifted by those here who are working through roadblocks and fears and reaching for goals. It is giving me strength each time I read it - making me feel like I can take steps to do what I need to do to find peace. Or to at least attempt to find some peace. Contemplating how I can change my career path at my age, with little experience in anything other than what I'm in ... I'm struggling to phrase it the way I feel without sounding stupid. I know it's called a JOB for a reason, but 20 more years of this type of stress isn't going to work - but it's only been this way for the past four years in this job (and it was the last several years in my previous job, which I had for 12 years). Will it change? Not in the near future. So I either look for something else, or not get as invested in what happens from 8-8 and just suck it up. It's hard to think about leaving good benefits, of which the medical are in the top 10% in the country, we're told, of similar companies. I feel as if so much is up in the air - we don't plan to stay here - want to get to a new community/area of the country well before retirement so we're not just moving then ... so that means two job hunts - where? We must make updates to the house, and need to have funds for that. And it will be hard to sell in my community - homes have been up for sale for 18-24 months. I find these thoughts rolling through my mind, wondering what will be the flashpoint that pushes us forward and how we'd afford the next step.

Sorry for the near-journal-entry here. We're fortunate in MANY ways and I realize that. I just feel like I'm floundering right now.

Scale is up several pounds; my rings are showing that I'm retaining a ton of water, so at least that's a small consolation... hoping to see it drop a bit. Just trying to focus on eating wisely and drinking more, rather than the scale number.

I've sat at the laptop writing this post and changing words, deleting sentences and adding them back in again, and now just posting and moving on. I feel scared actually getting some of these thoughts out there.

10-19-2013, 11:45 PM
I haven't been here in ages. Life is stressful at the moment, mostly because my hubby has been diagnosed with diabetes and fatty liver as well as being low on magnesium and vitamin D. I have been looking after him for a few weeks.
My weight seems to be stuck on 129kg and I'm going to try increasing my exercise for a few weeks and see if that helps. If it doesn't I think I'll go to the doctor and have some tests done.

10-20-2013, 07:07 AM
Diet Coaches/Buddies – The great thing about being a morning person is that when I woke up at 4:30 my immediate thought was, good - I can go check out that moonbeam! It was there, no surprise. Where we lived previously with our bedroom facing south, I remember falling asleep while watching the moon. I miss that.

It was a quiet day to let my back heal. I got a chance to get some serious time in my current book, The Story of Earth: The First 4.5 Billion Years, from Stardust to Living Planet ( It fits well in my personal geology eon. I had no idea that minerals had to evolve along with life. I can report that I ate rationally at dinner with friends, CREDIT moi.

onebyone – Waving. Voted today.

Joy (gardenerjoy) – Since the Red Sox won last night, we'll see your Cardinals in the World Series. May supporters of both teams not eat about the stress.

CeeJay - Lots of "Done" in your post - Kudos. I haven't worked up my enthusiasm for Gravity yet, but positive reviews keep coming in.

Debbie (Lexxiss) – Super Kudos for "destress without food" - particularly when contractor $$ is a cause.

maryann - Kudos for charging forth with that application for teaching. (If you get the job, I'll look up 'adjunct' to make it a comfortable word in my life, LOL.) And Super Kudos "for not eating over those feelings."

nationalparker – Kudos for facing what you're facing so you have the opportunity to think of strategies. It's a huge burden trying to envision a path for the next sixty years all at once. Is there an immediate possibility of finding someone who can help you distance yourself from the causes of stress at work? I was impressed when M. Scott Peck wrote about talking to his supervisor about his difficulty leaving the hospital as a doctor.

VioletDolphin83 – Sending supportive thoughts for your DH's health. Perhaps there is some way that you can piggy-back on the diet changes that he's facing so you're in it together. I do hope you're not affected by the awful wildfires we're reading about down under.

Readers - day 7 Arrange Your Environment

Changes at Work

The easy availability of these foods is counterproductive to your good intentions. It can be hard to ask others at work to make changes, but it will be worth it. Provide a rationale and phrase your request as a question: "I'm trying to eat in a more healthful way. Would you be willing to ...?"

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 92.

10-20-2013, 08:39 AM
So far I've been making changes to my diet to suit my hubby's new diet. These days I rarely eat fast food, mostly because my hubby was the one bringing it home in the first place but I've also cut back on sweet things a fair bit too. I'm finding that I have a cupboard full of food that I no longer want to eat because of new diet changes. Should I donate the food to charity or just throw it out? I'd feel like it was less of a waste of money if I donated it.

10-20-2013, 01:34 PM
Yesterday's adventure was a symposium followed by a walk with a friend, during which we got to talk about all we had learned in the previous two hours. I ignored the treat table (except to confirm from afar that the cookies looked store-bought so not worth a closer inspection) so this was an excellent no-food social time.

WI: -0.15 kg, Exercise: +45 915/1400 minutes for October, Food: 100% op, Read my Advantages and Responses: yes

BillBlueEyes: looking forward to a Cards-Sox match-up.

maryann: love your story about doing something in spite of the fear -- that's the very definition of courage.

CeeJay: cool to come back and see all of your Done items.

VioletDolphin83: If you can donate the food reasonably quickly and easily, then go for it. If you know a gardener, they may be able put some of it in a compost pile which feels less wasteful. Many of us find throwing away food difficult and, yet, doing it can be quite liberating and a terrific symbol of the changes we mean to make.

Sending virtual hugs to Lexxiss and nationalparker. Voting for onebyone.

10-20-2013, 10:29 PM
Hi Everyone!

Credit today for - reading cards, riding exercise bike, logging food at Sparks, packing lunch for tomorrow, no sugar and eating fairly healthy planned meals. I am still not losing weight because I am consuming too much but that will come as I continue to do what needs to be done. Trying to have faith about that.

It has been snowing all day on and off and tonight it is starting to stick. Can't believe I will be driving to work in that tomorrow. Hopefully we have sun and it melts before I hit the highway.

gardenerjoy- kuddos for ignoring the treat table. That's a challenge for me at meetings.

VioletDolphin83-sorry to hear about your husband's diagnosis. So smart to get the unhealthy food out of the house. I think donating the food is a great idea.

BillBlueEyes- I was not so sure about Gravity either but the first 10 minutes were just so beautiful, I was sucked right in. Hope your back is feeling better.

nationalparker- hope you were feeling better today. It sounds like you are contemplating some big changes, so no wonder you are feeling the stress. Take care of yourself.

Lexxiss- I am borrowing what you said for a new response card: "Food will not fix how I feel right now." Thanks for that.

seadwaters-sounds like you have made some great progress and done many things to get on track. Yay for 1.5 gone!

onebyone- so happy to hear you are feeling better. Love this: "It stops here".

maryann- yay for 1 or 2 pounds gone- either way you know it is the right direction!

anakin- so true about practices snowballing. Even though I have not met my major goal of significant weight loss, there are so many positive habits I have stuck with- drinking tea, taking vitamins, eating brown rice and pasta, etc. I am so satisfied about the changes that continue whether I am eating on plan or not.

bethFromDayton- wish I could figure out the wanting of food when I am not hungry. Seems to be a permanent situation for me. Good for you for talking it out and resisting.

CattHill-so great that you ate at the table, slowly and mindfully. That is a huge accomplishment and not easy to do.

ForMyGirls-sounds like a wonderful day with your girls. So wonderful you are planning together.

Newlifestyle-waving hello to you.


10-21-2013, 07:09 AM
Dear coaches

I have been more or less on plan but exercise has been less than I wanted. I can't seem to find my rhythm yet. I have been called home because my father is failing so I will go home tomorrow to bear witness and support my sister who has taken on the major carers role for dad in a nursing home. Mum died seven years ago. It is a strange thought that it will just be my sister and me.

I will be out of touch for the next few days but will do the best I can. Nature has its own priorities at times like this but I will be mindful about what I stick in my mouth. Take care Beckstars.


10-21-2013, 07:50 AM
Diet Coaches/Buddies – The moonbeam still lives. Life is good if it only takes a moonbeam to cause happiness. DW has already purchased the Halloween candy; I know where it is; I didn't go there, CREDIT moi.

Not much happened. I continued to favor my back by reading all day. I finished The Story of Earth - it's boggling to read of the co-evolution of minerals along with life. Who'd have guessed that geology was fun?

onebyone – Waving. Voted today. Only 10 voting days left.

Joy (gardenerjoy) – It seems so rare that we do "no-food social time."

CeeJay - "Snowing" - good grief!!! That's too much reality for me to hear just yet. Kudos for the exercise bike.

Cheryl (seadwaters) – Sending supportive thoughts as you walk your father over his final path. Do find a way to be mindful of your own feelings during this time.

VioletDolphin83 – It'd be great if you could donate your food. I've found that sometimes the food I wish to donate has passed its marked expiration date and won't be accepted. The idea of the compost bin sounded good. Kudos for stopping the fast foods.

Readers - day 7 Arrange Your Environment

Changes at Work
Here are some strategies that have worked for the dieters I've counseled:
Ask coworkers who keep candy or snack foods on their desks if they wouldn't mind moving their snack jars to a less-visible location. Or buy each of them an attractive opaque jay for their snacks as a special gift.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 92.

10-21-2013, 11:09 AM
We have no vegetables in the house. That rarely happens. But I have a plan to acquire some by lunch time.

WI: -0.1 kg, Exercise: +30 945/1400 minutes for October, Food: 90% op, Read my Advantages and Responses: yes

seadwaters: Take care of yourself. It's a sad time. There are ways that it's easier to lose the 2nd parent because there's some experience to build on. And, ways that it's harder because, as you said, it's a very strange experience to be just a sibling group without parents. It sounds like you and your sister are in a good place for this experience, though. It brought my brother and me closer together.

BillBlueEyes: I had no idea that minerals evolved. Thanks for making my world more dynamic!

10-21-2013, 11:45 AM
Hey everyone! It has been a while since I was on 3FC but I have been keeping up with my weight loss. I am down 6 more pounds since I was last here.

Some Beck things have become second nature - measuring my food, staying in control.

Others I just don't bother with - reading the cards, planning ahead more than every morning.

But the holidays are coming and I felt that I could use some extra motivation to be extra on top of my eating - so here I am!

I am going to read through some older posts so I can see how everyone is doing.


10-21-2013, 12:48 PM
Good Morning, Coaches.

Big credit for camping with family and staying OP. The toughest part of that was not eating Mom's Mac and Cheese. I spent years overeating it to the point of being sick and then hating myself for it later. I realized that when I don't overeat in a stressful situation, I don't get that momentary pleasure. And I don't get any similiar replacement pleasure for being "good." I am sure that is why I have been overeating for years - the immediate gratification. The satisfaction is cerebral and hard to accept as a worthwhile replacement. Simile — feels like a kid who sees a savings bond under the Christmas tree instead of a toy. Better for her in the end but a disappointment in the day.

What I have noticed, though, is a feeling of peace that comes with progress and a gratitude the next day the scale didn't sky rocket. Also, I have a realization I never had before, "What are my alternatives? Going back up over 200 (which is where I will be) is not an option." So I forge ahead and explore my new life without food addiction.

NationalParker: I completely understand the overwhelm. I have found that everything for me starts with the "next indicated action." When I allow myself to wait for that intuition and not force anything, things to start to fall into place. I don't have to solve the insolvable.

10-21-2013, 02:21 PM
Happy Monday, all! I feel I've been MIA but have been checking in and reading posts, then getting called away to something else. Was on the go the entire day yesterday, on my feet with running around and then cooking and baking (biscotti to mail to my father in his birthday package).

Shopped for comfortable work shoes on the weekend, as well as a few sweaters I picked up at Target - felt as if I had only three work outfits, and just wearing something that coordinates fairly well made me feel better coming in.

On the fun side, DH finally picked his 45th birthday fun trip and he chose a Caribbean cruise in February. With a side note of he thinks we can still afford to do a summer trip backcountry hiking Isle Royale. Sounds fun to me. Apparently this is the week for major cruise deals??

Thank you, Maryann - for the thought to not try to think the whole process through at once. With thoughts of what's next for us - where are we going to settle to retire - I have had thoughts of everything from update resume, update DH's resume, new carpet, repair windowsills (where dog has scratched them up in the front room), paint, check out potential cities online and for housing info, do we refi or not worth the time if only for a year or two, I need to refocus on losing weight for interviews and fit into my suit, etc. Maybe I just need to b-r-e-a-t-h-e and update my resume for starters and take a walk to relieve stress :) It's been more than 12 years on the resume front, so I need to put some time in on it. Then that's not hanging over my head.

Back to work.

10-21-2013, 04:07 PM
I'm still here. Doing pretty well in these initial days of accumulating all the skills and practices. Today I'm working on a grant application due tomorrow about...skills and practices in an undergraduate [subject area] classroom!

Anyway, I'm still noticing how well planning works, even if it's just a few hours ahead of time. I remember that from before, when I was successful! If I planned what I was going to eat when I got home, I didn't eat the wallpaper on the way to a good dinner!

10-21-2013, 10:02 PM
Hi all,

I was MIA all weekend and totally off plan. I think I gained 5 lbs over the weekend--I wish that wasn't an exaggeration.

I'm back on track today with food. No exercise--and hasn't been for weeks.

I've noticed that I've started eating faster again, so I'm working on slowing that down.

Longer post soon--for now I'm going to bed early with a book--I'm afraid I'm coming down with something and want to fight it off.

10-22-2013, 06:34 AM
Diet Coaches/Buddies – Fickle moonbeam dawdles. This morning it's sitting in the kitchen sink instead of the middle of the floor like last Friday. If it doesn't hurry up, it'll start becoming daylight before I get a chance to see it. A lesson in celestial mechanics on my own kitchen floor - wish one of my kids still lived here to share this with.

Exercise was two walks, CREDIT moi, although I'm walking more slowly than normal. I'm on the mend. The other day while walking I went past some used books for sale and bought a 25 cent paperback because it had a neat Star Wars book mark with a black tassel. This isn't the first used book I've purchased just for the bookmark. I'm easily pleased. Unfortunately the book was SSN ( by Tom Clancy and somebody else - a book about a computer game! Its only redeeming value was to read overwhelming number of one star reviews on Amazon that warn one to avoid the book. It was bad.

onebyone – Waving. Voted today. Nine days left.

Joy (gardenerjoy) – Thinking of your unhappy fridge without veggies.

maryann - Turning down mom's Mac and Cheese is a big deal - Kudos. Love the simile of a kid getting a savings bond for Christmas.

nationalparker – A Caribbean cruise in February sounds fun. Hope there's plenty of snow at home to make it worthwhile, LOL.

Beth (bethFromDayton) – Kudos just for surviving a weekend with ten pounds of sloppy joe's and eleven house guests.

sparks17 – Congrats on those six pounds gone forever. Thanks for the reminder to start mental prep for the holidays.

anakin - Love that "skills and practices" are also part of your professional life - great feedback there. Glad to hear that things are going pretty well.

Readers - day 7 Arrange Your Environment

Changes at Work
Here are some strategies that have worked for the dieters I've counseled:
Ask coworkers who leave food in the break room for others to share if they'd mind if you moved the food out of sight. Say that you'd be happy to leave a note in its place directing where to find it.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 92.

10-22-2013, 10:29 AM
Good morning! Yesterday I planned a fast food lunch - had even been looking forward to it for a few days. Fit into my calorie plan well, so credit. But I am making sure today that I have more veg and less sodium, as I can't eat fast food that often!

I can't remember who mentioned The War of Art, which I have not read (not an artist of any kind), but I can recommend another Pressfield book, Do The Work. I should read it again!!

BBE - love the moonbeams!

Beth - feel better soon.

nationalparker - I have never been on a cruise..I am always afraid that it will make me seasick! But it still sounds like fun.

maryann - "life without food addiction" - I like that!

Anakin - I haven't 'met" you before so - Hello!

10-22-2013, 11:23 AM
Hi coaches!
I created a meal plan and am proud of myself because this time I've stuck to it. It has also been 18 days since I last had fast food, which is really good for me because I used to have it every second day. I managed to cut down on fast food a few years ago and maintained it for 6 months. I hoping to get back to that and only have it a few times a year. I owe my current success to the scare of my hubby's diabetes and other health problems. I had no idea before how bad fast food could be until what it did to my hubby. My hubby had been feeling unwell for years and didn't know why. He has always been the type of person to avoid going to the doctor and eventually I convinced him to. By the time he got the results he was so sick that he was sleeping from 16 - 19 hours a day! He was also having difficulty walking. I was so scared and I was having panic attacks (they've gone now). I guess you could say all this caused an epiphany in both of us.

10-22-2013, 12:35 PM
The empty fridge prompted a less than ideal solution for lunch, but good enough if it doesn't happen too often. The fridge is happy today with lots of lettuce, broccoli, carrots, and some sprouts that I grew on my counter. My kitchen will soon have ripe and green tomatoes because I'm going to cut down the tomato vines in my garden in advance of a possible frost tonight. I made pesto last night before the basil gave up the ghost. Most of it went into the freezer in an ice cube tray but I also used some in our veggie pasta last night. My kitchen still smells good this morning!

WI: +0.55 kg, Exercise: +60 1005/1400 minutes for October, Food: 80% op, Read my Advantages and Responses: yes

BillBlueEyes: Loving your celestial observations. We moved six years ago to a house where the moon is more in evidence and I've come to a better understanding of where it is in the sky when it's Full versus where it is in the sky when it's a crescent waxing from the New Moon (which I observe shortly after sunset from a completely different window).

maryann: Your thoughts ending with the savings bond analogy were helpful. I've seen lots of advice along the lines of "you can't give up something if you don't replace it with something else." So, I keep searching for the something else. But, I'm beginning to accept that it's just bad advice for people with addictions. Nothing is ever going to be as good of a pleasure hit as satisfying the craving -- that's pretty much the definition of addiction. Fortunately, we do still get the savings bond and it is better in the long run. It takes a different mind set to appreciate it -- a mind set that, to me, feels more mature and nuanced (and that adds to my satisfaction of it).

Glad to see sparks17 back here after a long break and bethFromDayton after a short one.

10-22-2013, 04:01 PM
When my alarm went off this morning (it's actually a light not a sound alarm), I decided to take a vacation day and RELAX. The weekends have been crammed. Ahhh. The house was cold (58 degrees) and I've been holding off turning on the heat to save a little money, but I was chilled! We will go to a movie later on as DH is off today, as well. He's working on a few projects and I'm enjoying an Eating Well magazine.

Bill - I've enjoyed your moon talk :) When it's the full moon many nights I can see it through our transom windows in the living room and turn out the lights and light candles and just enjoy it. In the winter when it's reflecting off snow, it's gorgeous. I feel like my mood is very in tune with sunshine and moonbeams :)

Beth - Glad to hear that you're back on track; hope you can stave off that bug!

Sparks17 - Thank you for the recommendation of the book, "Do The Work." I'm going to look that one up. I love the varied topics we cover in this forum. I'm always learning something! I haven't been on a cruise myself, so we're doing a shorter one - 4 nights. I never thought of getting seasick - I don't think I will, though - just with other trips on boats/ships. We moved from Italy to Spain on a ship and my mom was SO sick; had to wait a day for a storm to pass before we left Genoa. I remember my mom being nearly incapacitated and my dad frustrated with her, telling her to get up and get out on deck to look at the horizon. (a Navy man). :) Funny what we remember. I wonder if that's even what happened!

Considering selling my treadmill as my feet hurt more and more when I pound on it. I feel like it's "giving up" ... but want to check out what ForMyGirls used with her bike indoors. That might be a better solution for indoor winter activity...that combined with yoga.

10-22-2013, 10:47 PM
Hi every one. I've been doing Beck for7 days now and haven't even started a formal diet. I have been eating slowly at table with no distractions.(missed 2 meals). And I've learned a lot. I've been eating things that doen't even tase very good so will do more cooking. I'm surprised how little I can eat and still be full. I've lost 4# and feel at least 2# are real weight lost. I'm on day 6 of Beck for Life and working thru the Exercises. Learning a lot. I had gastric bypass 5 years ago and they told me I might not feel hunger. I did skip lunch exercise today and went 8 hours and never felt hungry. (had a few other symptom at 6-8 hours) Huh - never felt hungry!!! That means all those times I said I was hungry it was something else. Wow.

Anakin - it does take a lot of time right now but you are right, planning works.

Bill - credit for your walking. Book mark was cheap buy for good feeling and it wasn't food.

Violet - keep going and you both will be healthier.

Mary Ann - Huge credit for staning OP with camping and food from relatives.

10-23-2013, 05:32 AM
Hi everyone! :)
I've lost another kilo! Yay! :)
Starting exercise again on Monday and did some exercise yesterday. So far I've done some walking but I want to do some exercise at home too. I bought a pedometer because I figure if I increase my daily steps I won't be sedentary. It seems I'm starting to get the hang of planning what I eat and maybe I can finally progress further in the pink book. (I've been stuck on that for a while). My hubby and I have been talking about get a treadmill soon (hopefully we can find one that will hold our weights) and setting up a mini home gym with a tv and dvd player so we don't get bored while exercising. I've been wanting a treadmill for years so I'm really looking forward to it.

CattHill - Thanks! It's great you had a realisation about the hunger.

10-23-2013, 07:23 AM
Diet Coaches/Buddies – DW explained that I'm seeing my moonbeam more clearly because of cloudless skies which, as a gardener, she decries because her plants need the rain we're not getting. I suggested that one can never make a gardener happy. She grinned, "Except when the first seed catalog arrives." This morning my moonbeam merely covered the window sill above the kitchen sink showing off our garden tomatoes that always sit there during the season. And it continues to get dimmer. Today's the day to thank the Italian scientist Amedeo Avogadro for taking the time to count the number of Carbon-12 atoms in 12 grams.

Walked, CREDIT moi, to exercise the old back that continues to mend ... slowly. I've been here before so it's nothing new. I didn't get into the bag of Halloween candy - CREDIT moi for stretching for a credit.

onebyone – Waving. Voted today. Eight days left.

Joy (gardenerjoy) – Yay for a happy fridge. By the by, DW just purchased a stack of 'forever' stamps at the post office showing different old fashioned seed packets. Love the notion of a different window for different phases of the moon.

nationalparker – Neat to enjoy your full moon with candles. Kudos for tackling your treadmill decision without getting tangled up in a "giving up" Sabotaging Thought that could keep you from going forward.

VioletDolphin83 – Continue to send supportive thoughts for your DW's health. I know the part about males avoiding doctors.

sparks17 – Yay for planned fast food.

Nancy (CattHill) - Kudos for working your Beck strategies instead of plunging right away into a diet. Feeling no hunger is a surprise.

Readers - day 7 Arrange Your Environment

Changes at Work
Here are some strategies that have worked for the dieters I've counseled:
Talk to your boss about starting a healthy eating campaign at work. See if you can arrange for raw vegetables or fruits to be served at meetings instead of (or in addition to) baked goods.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 92.

10-23-2013, 02:57 PM
Hi Coaches!

Internet at a crawl right now but I have an opportunity to check in. Food has been good, with the exception of one day at work where the goodies got the better of me. Right back OP with dinner. credit.

I have 3 days off and met with $$electrician/contractor at 730am. They are working. DH identified "overwhelmed" and took the car over the divide to our other place. As he was leaving his DD called with a car problem.

I had a real transition moment as I was left planning for my day. I had to very calmly go to the kitchen and start chopping veggies for my smoothie while off plan food stuff swirled around. Making that smoothie was very grounding and helped me get back on course. The thought that finally struck me is that all this stuff that is happening is now my responsibility....Matriarch 101. It's a scary realization but on the other hand I'm much better prepared than I was 90+ pounds ago. I am grateful for that.

Today I'm going to stay OP and stay home unless the contractor calls. I have a list which doesn't include mindless eating. credit.

I'll try to get back and say hello to everyone if internet permits later.

A collective thanks to everyone for persistence, encouragement and participation as we move forward on our individual paths together.

10-23-2013, 04:13 PM
I have a nice credit to share! Yesterday my husband took me out to dinner - unplanned, as usual - and I ordered exactly what I wanted and did not overeat, but only ate about half of what was on my plate. Did not consider dessert, as I felt full. Because I had eaten well earlier in the day, I had plenty of calorie room left to accommodate my unplanned dinner.

Lexxiss - a list that does NOT include mindless eating :carrot:

BBE - sorry to hear about your bad back! Hope you are not in too much pain.

Violet - Credit for the weight loss - woohoo!

CattHill - That skipping lunch exercise was a real eye opener for me as well!

nationalparker - oh, your poor Mom! That is exactly what I am afraid of. And Do the Work was so good - helpful for anyone who has any kind of project, artistic or not.

gardenerjoy - oooohhh....pesto. Mmmmmm.....

10-23-2013, 04:47 PM
I'm down 4# since last week. Some undoubtedly not fat, but it's all in the right direction, so I'll take it!

Credit: I thought I forgot my food notebook at home this morning, so I wrote down my lunch (even though I planned it) and breakfast on a piece of paper that I tucked in my pocket to take home. Then I found my food notebook under a paper on my desk, so yay.

Yesterday was my last really long Tuesday of the semester. My co-instructor offered to get pizza for our grad students and postdocs the week before, so I planned it into my day and could "afford" two pieces of veggie (my favorite). I ate slowly (why is it easier to do that in front of other people? Rhetorical question) and was satisfied with my two very good pieces.

10-23-2013, 10:25 PM
I went out to lunch today with a group. Ate moderate, had small serving of fries and left 1/2 of that on plate. And I was satisified. First time out to eat since I started Beck 10 days ago.
Next Week I ham going to a retreat for 5 days and I'm already trying to plan how to eat. Food is furnished but there is always tons of extra goodies. I think I'll just eat the 3 furnished meals, no deserts, and limit myself to 3 snacks. I'm going to take healthy snacks so there will be some choise. I may take a few apples just for me and not put on snack table so I'm sure to have healthy.
This is 5 day quilting retreat and boy do we know how to eat.
I'll take advantage and response cards to read at least twice a day.
My goal for the 5 days is to come home weighing the same as I left.

Sparks17 - I'm glad you enjoyed your dinner out. And you are still are enjoying the credit of staying OP. Good for you.

Anakin - Good for you, staying OP even with pizza. Doesn't it feel good to remember that?

10-23-2013, 10:57 PM
Hi Coaches!

All alone, I resisted having a second dinner. Credit.
I gave it my best shot to make the best of today amidst distressing news on the rental front. DH soaked in the hot springs and will be back tomorrow to join me as we start mucking out another property.
Changing THAT subject!

BBE, me thinks that staying out of Halloween candy isn't stretching for a credit. It's a big deal.

anakin, nice job with those 4# gone! Great that you found your notebook but had written your meals on a piece of paper
sparks, welcome back and congrats on your persistence in losing 6 more pounds. PS I'm already thinking ahead about the holidays, too.

VioletDolphin, I thought of you as I was defrosting/reorganizing my freezer. Everything in it is relevant to how we eat NOW. I have gone through my cupboards numerous times. In my opinion, it's worth it to do that cleaning out: donating, giving to neighbors, composting and if all else fails...pitching. Best wishes as you and DH are embarking on your new journey, especially as you are planning a home gym!

CattHill, thanks for sharing your observations regarding skipping lunch. It's a good reminder that hunger isn't an emergency. What a great strategy to start thinking about your retreat food now.

nationalparker, yay for taking a day off! BTW- I parted ways with my faithful treadmill several years ago. I no longer enjoyed it. I also understood I could find new forms of exercise I would enjoy more...and I have.

gardenerjoy, funny we have gotten so used to a fridge full of veggies! I am constantly amazed at how well stocked I usually am.

Beth(fromDayton), I hope you are feeling better!

maryann, thank you for sharing your very personal experiences with your food addiction. When I read, I am so cognizant of the fact that it's pretty difficult to move into the areas of our life that bring up those feelings until we abstain from using food to numb them. credit for feeling instead of eating.

Cheryl(seadwaters), thinking of you today, especially as I drive my elderly mom around.

CeeJay, great that you are acknowledging all your "new" behaviors and honoring them even when you eat off plan.

Take care everyone!

10-24-2013, 08:26 AM
Hi everyone--

I've been OP this week so far--even made good choices while eating out, even if they weren't planned in advance.

My cold hasn't been enough to keep me home from work, but it's sure left me feeling sluggish by the end of the day. It's also been a long time since I had a job that kept me engaged and thinking all day, so I'm lot more tired at the end of the workday than I'm used to.

I'm going to update my ticker :-(, but it's the right thing to do to keep me honest and aware.

Tonight I'm going to create some new response cards--some to keep me thinking about my goals in the evening, when I find it harder to stay on track. (Mornings and lunch are easy for me if it's not a party weekend) My morning cards are advantages cards and motivational cards. I need some thinking reminders for the evenings: "I will be glad tomorrow that I didn't eat <x> tonight".

I need to do the exercise in the pink book to come up with some good responses to myself at parties and other "food out all the time" events.

I had extra fruit after our big weekend and brought it to work since I knew we wouldn't eat it all at home before it went bad. The bananas went quickly--the oranges and apples aren't as popular. So much for healthy snacks at work!

Take care, all

10-24-2013, 08:41 AM
Diet Coaches/Buddies – My moonbeam continues to lag further behind, and it's getting dimmer. It's not rocket science to figure out that a four week cycle means that half of the full moon is gone in just one week. So obvious - don't know why I never thought of it that way before. Before I publish my observations, I'll have to start getting to the kitchen at the same time each morning. Wondering how Kepler did that since accurate clocks didn't yet exist during his watch.

Underprivileged child of the day tale: A neighbor rang our door bell long after dark last night. Seems that her child was assigned to bring in old newspapers to make the class scarecrow. "Do you guys still subscribe to newspapers?" she asked in that tentative voice reserved for talking to old people who might be doing obsolete things. CREDIT moi for donating used newspapers to save a class project.

onebyone – Waving. Voted today. Only seven days left.

Debbie (Lexxiss) – Love this line, "I have a list which doesn't include mindless eating." Next time I find my hand reaching for the wrong bowl I'll think about that not being on my list today. Ouch for another "mucking out" in your future.

VioletDolphin83 – Congrats on that kilo gone forever. Neat to buy a pedometer to motivate the walking.

sparks17 – Terrific to be able to go to dinner with your DH and not overeat.

Nancy (CattHill) - Congrats on that first time eating out while doing the Beck program with Kudos for "And I was satisfied." Hope you can separate quilting and eating for your five days.

anakin - Yay for planned pizza. Interesting that it's easier to eat slowly in front of others.

Readers - day 7 Arrange Your Environment

Changes at Work
Here are some strategies that have worked for the dieters I've counseled:
Ask for more helpful foods in the cafeteria.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 92.

10-24-2013, 11:11 AM
Two days in a row, I've been eating sloppily. And, I'm up a kilogram since Monday. In particular, I'm eating a large snack in the early afternoon. I skip my second snack to make up a little for it. But I'm self-medicating something with food. I may need to work out exactly what needs self medication, but a faster solution might be to just rely on the structures that work for me. I have a good plan and I'm going to follow it!

WI: +0.45 kg, Exercise: +30 1065/1400 minutes for October, Food: 80% op, Read my Advantages and Responses: yes

10-24-2013, 02:53 PM
Another fly-by check in but it's a check in. First off, thank you, Bill, for making me realize that holding onto a treadmill that I might not be able to walk without pain on isn't setting me up for future success - I am guiltily holding onto it because of the amount spent, instead of looking at it saying, it served me well for four years, and not-so-well the past two. I saw the same item on our local craigslist for $250 and that would be nice as we head into the holiday spending months. It will still take me awhile to move to the selling step unless I can talk DH into putting it on his work's swap sheet. Another benefit of that is it returns my sunroom to me - I consolidated two rooms into that one when DH moved in, to allow for a guestroom/room for his daughter when she stayed with us. I love the sunroom in the winter as the sunshine warms it up gloriously on days when we have sun.

SIDE NOTE - it's snowing here today - this is completely too early for me. At lunch I ran home and pulled in a geranium, hibiscus, and a clematis that I don't want to lose ... they, too, will go in the sunroom. I think the hibiscus will die, though. I always take tender care of them until the holidays hit, then they get forgotten and dry out.

Worked late last night and dinner plans went awry as I called DH to meet me at Panera for a speedy dinner and then the movie, Captain Phillips. Intense. I saved my half sandwich from my dinner (ate the salad there) and was going to see if I was hungry later, but chowed it down during the stressful movie. I could have completely skipped it but it sure did smell good. Stress eating in action. Beware with this movie. :)

Tonight it's turkey chili with tomatoes, onions and peppers and beans galore. I do enjoy that meal. Will start a fire in the fireplace when I get home, so the house is cozy. I guess I have to celebrate the first snow somehow...

10-24-2013, 05:13 PM
Found this in my email inbox when clearing that out from LAST October from Beck newsletter and thought it might be timely again - apologies for taking up a whole page here:

Remember: Candy is available year-round! Dieters tend to load up and eat lots of candy on Halloween, saying to themselves, "Well, it only occurs once a year." That's true, but Halloween is once a year, every year, and candy is available every day of the year. Drug stores and supermarkets sell fun-sized candy bars year-round, so you don't need to load up now. You can buy candy any time.

Don't buy candy until you need it. This may seem like an obvious piece of advice, but it's an important one. Many people buy Halloween candy a few weeks in advance, perhaps rationalizing that "it will be good to have that task over with," "I won't have to worry about stores running out," and "I can get the candy on sale." And then what usually happens? They end up eating some (or all) of it before the big day. Even when dieters are able to wait to break into the candy until Halloween itself, it can be a daily struggle to resist. There is a very simple solution to this problem: Don't purchase candy in advance. Even if it adds a small amount of cost or an additional chore on your already busy October 31st, isn't it worth not having to worry about giving in and expending the mental energy to resist until it's time?

Buy candy that you don't like so much in bulk and just a single serving of your favorite candy. You'll obviously have the most trouble resisting your favorite candy, so buy candy in bulk that you don't enjoy as much-you'll have an easier time resisting it, and when Halloween is over, it will probably be easier for you to throw away the leftovers, give them away, or donate them. You can and should buy a single-serving of the candy you like the most. This way, you'll be able to savor your favorite candy without worrying about having to stop yourself from going back for more.

Remember, the Halloween experience lasts for longer than one day. Even though the holiday itself is just a day, it is highly likely that you will come in contact with Halloween treats on the days leading up to and following October 31st. Be on the lookout for the common sabotaging thought, "I'm going to eat a lot of extra candy on Halloween, but it's okay because it's only one day." This thought does not take into account the candy that you come in contact with before Halloween, the candy you might have left over, the candy in your office kitchen, at your friends' homes, and at the parties and events you attend, before and after October 31st. If you're making a plan for Halloween, it's important to factor in the days before and after, too.

Get rid of left overs! If extra candy is in your house, you're likely to be tempted to eat it at some point. If you want to avoid having to resist leftovers, there are plenty of ways to get rid of them. Give them away, donate them, bring them in to work, or simply throw them away. If you have the sabotaging thought, "I can't throw the candy away because it would be a waste of money," remind yourself, "Either way the money is already gone. Eating the candy won't bring it back." One way or another, if you can limit your amount of exposure to leftover candy, you'll make it so much easier on yourself. And if your kids go trick-or-treating, it's also a good idea to immediately get rid of the candy they don't like or can't eat. If you keep it around, you may end up eating it or struggling to resist it. Remember, even though it may cost you a bit, in the long-run, you'll probably end up saving yourself thousands of calories by getting rid of extra Halloween candy and instead buying yourself a single serving of your favorite candy that you've planned to eat. This will help guarantee that you enjoy your favorite treat, when you really want it, and without the guilt.

10-24-2013, 11:30 PM
Just checking in tonight. tomorrow is first day I will follow a written food plan. I have been writting out for 3-4 days now but still changed during the day. No changes tomorrow.

Beth - I like your idea of response cards for the evening. I need them also.

National Parker - loved your candy notes. My house sits back on lot and fromt door is not visible from street so I don't get kids. I miss the trick or treaters but it's sure a blessing to not have candy in the house.

10-25-2013, 08:46 AM
Diet Coaches/Buddies – Even though I slept late, my moonbeam still waited for me in the kitchen sink. Pre-sunrise light was already about so it was barely hanging on. Goodbye moonbeam. We celebrate Mary Wollenstonecraft Shelley today for writing Frankenstein in 1818 when she was 21. Mary was one of those who never bothered with monogamy - didn't come close. There was more going on in Victorian England than we Americans are usually told.

CREDIT moi for a day of eating on-plan with zero snacks. My neurons needed that reinforcement. There may be info for me noting that I seem to do either no snacks or too many snacks. Exercise was only a short walk to the library - short CREDIT moi.

onebyone – Waving. Voted today. Six days left to vote.

Joy (gardenerjoy) – "I have a good plan and I'm going to follow it!" sounds like a winner. Congrats to your Cardinals last night, he said wishing he hadn't needed to.

nationalparker – Thanks for the Beck insights into Halloween candy. I needed that because my brain begins to think that Halloween candy is special - it's only once a year. Kudos for seeing "I am guiltily holding onto it because of the amount spent." A Harvard Business School graduate once told me that many a company goes down the tubes chasing after money-already-spent - as if they were going to retrieve it.

Nancy (CattHill) - Good luck with your first day to "follow a written food plan." Kudos for buying no Halloween candy since you'll have no Trick-or-Treaters rather than the obvious - buy a bunch then eat it yourself, LOL.

Readers - day 7 Arrange Your Environment

Changes at Work
Here are some strategies that have worked for the dieters I've counseled:
Try to arrange for at least some healthier food selections in the vending machines.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 92.

10-25-2013, 09:11 AM
Quick check-in. Had an unplanned treat yesterday...adjusted my dinner so I was not over on calories/carbs, but I was at a low point in the afternoon. A nap would have been a much better choice!

Planning for a good day today, and working out time for both a walk outdoors and a nap!

10-25-2013, 10:11 AM
Still doing well over here. Night before last, I posted a large post-it on the kitchen wall that faces my entry door that reads, "Stick to your plan!" It worked last night! I got home, hungry and annoyed (BAD combination). I had a plan for dinner until I had to sit at Comcast for 40 minutes, then another appointment for a half hour before I got in. By the time I got home I was in the "F it" mood - until I saw that post-it. It was just the reminder I needed to stick to my plan of tortellini and kale soup with a homemade biscuit. Credit!

I like the idea of evening response cards too. Thanks for that!

10-25-2013, 10:34 AM
My big snack never appeared yesterday, credit! I have another good plan for today. I'll also be making an Indian recipe, that I can't pronounce much less spell, out of my green tomatoes. I made it last year and we ate it like salsa all of November -- in and on everything!

WI: -0.3 kg, Exercise: +50 1115/1400 minutes for October, Food: 90% op, Read my Advantages and Responses: yes

BillBlueEyes: Excitement is ramping up here -- we love our home games!

10-25-2013, 12:01 PM
Hi Coaches!

Still weighing daily, eating only while sitting and trying to be mindful of food choices. credit. Yesterday I was starting to burn out...DD had come up to have our mechanic look at her car and jumped onboard our project. It gave me a short break and I was rewarded at the library as the first recipient of AnneHillermans new book where she continues with many of the characters in her dad, TonyHillermans, many novels. :woohoo:. And to think I would have missed that had I gone, instead to McDonalds.

I am really noticing that things are falling together pretty nicely. What a great bonus not to have eaten over the things percieved yet not known. Ah, more will be revealed.

Today's spontaneous AND planned exercise will be ripping out carpet which was destroyed by our tenants cats. Oh, well.

10-25-2013, 12:26 PM
Good Morning, Coaches.

I am enjoying my typical "coming up for air" Friday. School and home have demanded all my attention for three days. Step class planned.
Tested eggs in the beginning of this week and found they gave me incredible acid indigestion. Very interesting and irritating because I LOVE eggs. I also found my weight went immediately up two pounds. I know from reading several different books that eggs do contribute to inflammation but I didn't want to believe it.

So off eggs and on Sunday I will finally have dairy.

Caught up with some posts:

Nationalparker: you make me feel guilty with your 58 degree house. I was grumbling to myself that our house was 68! So I put on a cashmere sweater bought expressly to wear around the house to myself warm ( which I bought in Boston this summer - on sale of course.)

Cathill: Huge kudos for getting through the first week. I really liked not having to be to be "on a diet" while I was practicing the Beck skills.

VioletDolphin: What a great way to reward yourself! A home gym.

BBE: Tell your wife we have the same prayer for rain out here in California.

Lexxiss: What a gift - three days off. I hope there is some time for just you somewhere in there.

Sparks: I was thinking of your daughter with food allergies. For the last six weeks I have drop the seven most common allergens: corn, wheat, gluten, eggs, dairy, peanuts, artificial sweetener and soy. I had weeks of "What can I eat?" Now I am getting into the swing of things and feel a lot better.

Anakin: What do you teach, if I may ask?

Beth: I know the courage it takes to update your ticker. This is a long race. Committing to the truth is the only way I know how to get through it.

gardenerjoy: We live in an neighborhood called "Little Punjab" because of the concentration of Indians. I love the culture. Grandparents walking the kids to the bus stop, etc. . . but I can't eat the food.

10-25-2013, 07:31 PM
Frigid this morning to me (20s) and I'm so not ready for it. I just want to hunker down and wait winter out for the next five-six months. I came home last night and fixed a fire, ahhh. My sister is a winter-lover and I'm just the opposite. I kept a journal my first few years up here away from Florida, to appreciate the beauty of it. Then I realized that she rarely goes OUT in the Colorado winters- she enjoys them from her windows :) I'd like it too, if I didn't have to drive or get ready early in the morning, ha ha! No shaving off goose bumps, I tell her.

Last month I put a different magnet on our fridge - Don't bring too much of yesterday into today (or something like that) as a reminder to me to not bring too much of my work stress into the home. I need to look at it more often. DH has been worried that I'm not happy in our relationship, but the issue is work, not home. Resolved to do a better job with that, and then received an email from work that really beat me down. It would be nice to receive a pat on the back instead of a smack down to the ground.

Off to the trail with my pooch before it gets dark. I don't want to. I want to stay in the warmth :) But if I write it here, I'll do it.

10-25-2013, 11:35 PM
Hi coaches! :)
Mostly on plan with my eating, if I go off plan I keep entering it into my weight watchers tracker. I'm setting a challenge for myself to make sure I track everything I eat for at least 2 weeks. I've lost weight again and this time it is 0.3 of a kilo. So far I've lost a little over a kilo this week. For the past few days I've been doing 15 minutes of walking a day. So everything seems to be going well.

10-26-2013, 06:47 AM
Diet Coaches/Buddies – I'm posting earlier than yesterday with the disappointing report that my moonbeam is still in the back yard. I went out in the cold to check, since it's so faint I wasn't sure. I couldn't read a book by its light. Hopefully, it'll find its way inside before morning sun wipes it out. I'd love to have an intuitive relationship with the moon's position and phase - seems like it'd be easy to do if I just spent more time outside with an unobstructed view of the sky. Speaking of which: I was surprised to see the constellation Orion - thinking isn't Orion a winter constellation? Duh! Denial strikes again - we're approaching winter.

Eating was on plan, CREDIT moi, with only one apple for my scheduled three snacks. It helped to walk, CREDIT moi, to the store to buy milk in the dark last night during a time when snacking is tempting.

onebyone – Waving. Voted today. Only five days left to vote.

Joy (gardenerjoy) – "May the best team win tonight," he tautologized.

Debbie (Lexxiss) – Libraries beat McDonalds big time. Kudos for not eating over "things perceived yet not known" - Beck could have written that.

maryann - Ouch for the news about eggs - I don't want to believe it either.

nationalparker – Love the notion of a winter lover who loves to sit inside and watch it out the window. Sounds like our old definition of a ski-bunny who really enjoyed the sauna after a day of not skiing out there in the cold.

VioletDolphin83 – Yay for walking 15 minutes every day.

sparks17 – Naps are just the best - shouldn't be wasted on the young.

anakin - Yep, arriving home carrying the mood of the day can trigger bad habits. Kudos for your sticker to get you back on your path.

Readers - day 7 Arrange Your Environment

Changes at Work
Anna worked with people who frequently brought in cakes, doughnuts, cookies, and pastries to share with others in the office. She usually was able to resist eating these foods until the middle of the afternoon when she became tired and her resolve weakened. She didn't feel it was right to ask her coworkers not to bring in food, so she thought of a good solution. Anna approached one of her coworkers, explained her dilemma about the food, and offered a suggestion. Would the coworker mind if Anna moved her cupcakes from the counter to inside the cabinet? Anna offered to post a note reading "Cupcakes inside, courtesy of Shelly." Shelly immediately agreed. Anna found it easier to resist the baked goods once they were out of sight, even thought she knew where to find them. She was pleasantly surprised when several people thanked her for moving them.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 92.

10-26-2013, 11:05 AM
The green tomato cooking went well -- photo & recipe on my blog. Credit for that and two pesto-making sessions recently. My fridge and freezer now contains ingredients for easier meals for the next month or so.

WI: +0.1 kg, Exercise: +50 1165/1400 minutes for October, Food: 100% op, Read my Advantages and Responses: yes

10-26-2013, 11:16 AM
Good morning! Today's plan involves pizza - my Dad and siblings and a bunch of the grandchildren are going out together for a special day to remember my Mom, as it has been just a year now since she passed away. We'll be visiting a few places where we lived and then having lunch at a place she loved. I feel surprisingly ok about it. She was suffering so terribly at the end that we were all thankful for her sake when her time came and I think we are all at peace about it.

Even on difficult days, though, I need to think about what I eat, don't I! A high-protein breakfast and planning chicken and salad for dinner, so not going to worry about lunch. I am, however, going to keep track! And I'm wearing a sweater she liked (that is too big now, but she would have liked that too!) and earrings she gave me. I am looking forward to seeing my family.

anakin - The big post-it is a great idea!

gardenerjoy - I am about to reveal my ignorance - are green tomatoes just unripe red tomatoes, or are they a special variety?

lexxiss - you made the right choice between McD and the library!!!

maryann - why are you on the allergy-free diet>?? It was very challenging at first but it is easier now.

nationalparker- oh no - 20 degrees is too cold for October!!!!

violet - Credit for tracking! It is the single most helpful thing I have done this year.

BBE - lol at your thoughts on Orion - Winter is Coming, though hopefully not in a Game of Thrones way!

10-26-2013, 12:14 PM
Good morning, Coaches.

I want to squeeze every second of enjoyment out of the last few days of October. It is my favorite month and it always goes too fast. We will camp out again on the ranch just the three of us because it is too beautiful to be inside. Here in California it is still getting down to only the 40s at night.

Credit for doing an amazing job not eating the fall treats I baked for DS's recital. Credit for not throwing the scale through the window when the scale again did not reward my exemplary behavior by dropping. OH WELL.

My plan is to pack two smoothies - one for dinner and one for breakfast. Lunch will be after recital and at a nice salad bar. I am so focused on making my goal by December that I don't consider any meal a day off. My hope is 153 by Nov. 1, 151 by December 1 and 150 by my birthday on the 20th. It is crazy to believe that the best I can lose is two pounds a month but that seems to be what is possible for me and I must accept it.

There is a line in the AA book that says: "Acceptance is the answer to all my problems." Boy, I can tell you I railed against that one for many a year. I was going to go down fighting. But similar to beck's ideas, I must accept that anything anywhere at anytime is exactly as it is supposed to be. God's world is perfectly efficient and peace is fitting myself to that world by changing that which I can.

Sparks: I am on a plan to discover the foods to which my body is sensitive. I had been maintaining a loss for years but resistant to any further losses despite terrific eating habits. I have discovered very interesting correlations between food and reactions.

10-27-2013, 01:08 AM
Late check-in for me. Thoroughly enjoyed the day alone with the pets, sharing time with each of them (4!), tackled oddball chores, research on the internet for various things, before running errands. Have marketing to do tomorrow, but will keep it light.

I wonder if I would have hit my Halloween goal if I hadn't moved the carrot before I officially got there. Last dang time I do that.

New goal is one that I can completely control - activity amount. My weight is out of my control as far as seeing a number on a day, but I can set a goal of X hours of activity by 12/31 and I can reach that goal and if it positively impacts my weight and health and mood, all the better.

(Anyone know how to put an exercise ticker on here instead of weight one for awhile? I see them on here, but couldn't find it in the directions...and I'm not tech savvy. I still prefer to turn on the tv ON the tv itself. And to control the volume there, which drives DH bonkers. ...Probably because half the time I touch the wrong touchpad thingy and it changes the channel...) :)

10-27-2013, 01:29 AM
Just a quick check in tonight. Everything on track but my eating is way off. Need to regroup for the 1,000,000th time.

Tomorrow I need to:

ride exercise bike in morningdone
ride exercise bike in eveningwalked instead
weigh myself (might as well get it over with :()done
plan menus for the week done
make lunch for Monday done
check in here done
read advantage and response cards done
record progress at Spark's P. done
eat on plandone

Hope everyone has a great Sunday.

10-27-2013, 06:54 AM
Diet Coaches/Buddies – Clouds with a light drizzle came between me and my moonbeam this morning. Perhaps it's unreasonable to feel like Romeo wishing Juliette's parents would be more reasonable and let us be together. But feelings don't reason; I miss my moonbeam this morning.

Eating was on plan, CREDIT moi, including three snacks; My Resistance Muscle is warming up. I walked, CREDIT moi, to Whole Foods for legitimate reasons and took my afternoon snack wandering about their FREE samples without thinking. Even if I'd been thinking responsibly, grilled swordfish is a candidate for my rare-or-unusual exception. But the Hanukkah sweet cake wasn't. If you went by the crowd jostling for FREE samples, you'd estimate that 90% of the customers were Jewish. Methinks there were some conversions of convenience, LOL.

onebyone – Waving. Voted today. Four days left to vote.

Joy (gardenerjoy) – Neat picture of your "Green Tomato Sabji" (on your blog). Had to google jaggery ( to learn that it's an uncentrifuged sugar. Congrats on your Cardinal's win last night.

CeeJay - Yep, regrouping fits into the "seventy times seven" category of things - at least. Kudos for seeing that and moving forward.

maryann - Kudos for having a plan you can do instead of one you can dream about with Extra Kudos for "and I must accept it." (While out camping, if you see my moonbeam please tell her hello.)

nationalparker – Yay for an activity goal instead, which you directly control, instead of a weight goal.

sparks17 – Beautiful idea to celebrate your mom by eating at pizza place she loved - especially wearing a sweater that's too big. Kudos for realizing "Even on difficult days, though, I need to think about what I eat, don't I!"

Readers - day 7 Arrange Your Environment

Changes at Work
You need to be realistic; you won't be able to eliminate all environmental triggers at work. As time goes by, it'll become much easier for you to resist temptation. In the meantime, consider a compromise, such as taking a small portion of food and saving it for later, or eating a small portion at a time when you won't be tempted to eat more. The latter is a strategy that worked well for David, a dieter I counseled. He decided that he would choose one snack (whatever he wanted) from the vending machine once a week - even though it wasn't on his list of permitted foods. However, he allowed himself to buy this snack only on Fridays and just before quitting time. Although he had to pass the snack machine many times a day, he was able to resist buying treats at other times by reminding himself, I'll have it on Friday.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 93.

10-27-2013, 06:59 AM
Hello coaches,

Long time no post! I am at the end of a long hard week. Had a retreat for work last weekend - it was incredibly helpful and fun, but really full on and walked straight out of that into a busy work week and kids who were particularly high maintenance.

I was very scared about my weigh in last week because I had stopped planning and tracking so really didn't know how off track i was. Turns out it was fine and I lost another .6kg. I am choosing to take that as a sign that I really have made big changes and what feels "off track" nowadays is actually pretty healthy.

That said the last 48 hours have been "f%#^ it" space rather than "off track" so I am pleased to be here so that the being back on track starts right here and now. Credit me for seeing I needed to do this and credit me for doing it. Credit to you all for being there to turn to.

My commitments for tonight:
- I will plan tomorrow's food tonight
- I will switch the lights out by 10.30
- I will eat 100% OP tomorrow
- I will meditate and stretch tomorrow
- I will post again tomorrow evening

10-27-2013, 10:41 AM
It's fun to get to know people. Nationalparker, can I ask where your moniker comes from if it's not too personal? The reason I ask is, I'm a big fan of many.

Maryann, I teach college biology and do research in teaching and learning.

I seem to be doing well so far, so I think I'll keep my goals this week of:

1. Planning dinner (that means, more than 5 minutes before I eat it, and not when I'm desperate).
2. Tracking everything, weighing every day.

I'll add a new goal to visit my gym three times - and by "visit" I mean do actual walking/weight training workouts. Given my schedule this week, that is both challenging and attainable. Today, I'm planning on a 4-mile hike with one of my dogs.

Question for the group. I used to be a runner, but I've developed arthritis (diagnosed by X-ray) in my right knee. There is still cartilage, so if I continue to lose excess fat, there's a possibility I could halt the progression. Anyone have any experience with being a runner and developing knee arthritis?

10-27-2013, 11:23 AM
Happy Sunday! DH left for work at 5 a.m. and it's funny in that he seems to work hard to wake me up pretty solidly before he leaves ... more than the "I'm leaving, see you tonight, I love you," type of conversation, but more in-depth stuff and cold hands under warm covers meant that again today I was solidly awake WAY before I wanted to be on the weekend, but persevered and finally fell back to sleep :) (Thanks to I Love Lucy on the Hallmark Channel that I can doze to - for some reason that show is a comforting one to me) ...

Awoke to a sunny day here - gorgeous. I'm going to be more thankful of the sunshine as we head into the winter months. Plans today include a trail walk with our dog, Lucy (yep, named after the show - DH's plan of subliminal persuasion when she showed up as a starved stray to keep her.)

My activity from yesterday was only 40 minutes. Decided to do a signature to count up to 3,000 minutes by New Year's Eve, rather than down to it. Now to figure out HOW to do that :)

Have come to realize AGAIN, that Dr. Beck is correct - I need to track my food. Not tracking has resulted in the scale not going in the right direction. Well, that and me overindulging, apparently.

Anakin - I love the national parks and many of my trips as a young, single female were to the parks and I felt such a sense of accomplishment because I had many friends who wouldn't leave our city alone. Now I'm thankful that I'm married to someone who loves camping more than I do. It's hard to get to a lot of them easily here in the midwest, isn't it? (Is Michigan called the midwest? As a transplant Floridian, I never know where the lines of demarkation are.)

Bill - I thought of you and your moonbeam - sung to the tune of Me and My Shadow - this morning when I was up at your ungodly hour. :) LOVE the line about the number of conversions to sample the Hannakuh cake.

ForMyGirls - Glad to see you're back and major kudos for a weigh in that reflected how everything is getting to be de rigeur for you!

CeeJay - I join you in the millionth "day one" regrouping. The consolation I take from these is that at least we're still "at it" ... plodding away.

Maryann - I, too, will enjoy these last few days of November with you. It's typically a month that has me worried about what's coming up with the winter weather (UGH - mainly for the road conditions), but I need to get out in the garden, prep it for winter, and enjoy today. Thanks for the reminder.

Missing a few on personals and will catch up, but waving to Sparks, GardenerJoy, Lexiss , OneByOne, and others - have a super Sunday!! Ilene are you still on here? Hope you're doing well. Looking forward to hearing how it's going.

Will hit the market and get some basics, but hopefully keep it a brief order this weekend. Planning our dinners, but also know to work in something extra simple for Monday night after a workday that's rough. That has been working well. For those of you with Trader Joe's, they have a frozen gnocchi that is three servings for 170 cal each, and it's the gnocchi and sauce discs in the bag - from freezer to table in 7 minutes. That was our late dinner last night along with a salad. Now I wish I'd saved that for tomorrow night! :)

10-27-2013, 12:00 PM
I was hungrier than usual yesterday. That makes me feel better about my odd oversized snacks earlier in the week. I think I'm responding to my Northern European genes that think this is the time to put on some extra weight for fear of food shortages in the late winter. I'm using my large human brain to be grateful for the survival of my ancestors while reminding myself that I have never gone hungry in my life. If I do gain five or ten pounds now, then I will have to create the conditions of scarcity in late winter to get them back off. I'd rather spend my winter at a stable weight.

WI: -0.35 kg, Exercise: +50 1215/1400 minutes for October, Food: 100% op, Read my Advantages and Responses: yes

sparks17: There are a few varieties of tomatoes that are still green when fully ripe, but most of the time when people talk about green tomatoes, they mean unripe ones. Green tomatoes have an entirely different flavor, more reminiscent of cucumbers than tomatoes. In the American South and in India, they apparently appreciate green tomatoes as much or more than ripe ones. Where I live, you tend to only have green tomatoes at the end of the growing season -- all the tomatoes on the plant that aren't going to ripen but can still be consumed in recipes for green tomatoes.

anakin: I'm sure everyone is different but I ran after my arthritis diagnosis. I don't run now due to a different problem (ilio-tibial band syndrome). The only thing the knee arthritis makes me careful about are squats and lunges. I do them, but very carefully with weight in the heels, and I use support unless I'm feeling very strong.

BillBlueEyes: My brother has tickets to the game tonight! He won them at work. You, and some of the other folks who have been around for awhile, will remember being supportive when my brother lost his partner in December 2009. Her nephew has gone on to play some college baseball so my brother is taking him to tonight's game. I'm thrilled for both of them.

10-27-2013, 01:42 PM
Maryann, please would you say a little more about body sensitivities and inflammation - and/or point me in a direction? I am becoming more and more sensitive as I get older. I'm on strong antihistamines for allergic rhinitis but things are moving towards the asthma end sometimes. I gave up alcohol years ago but I'm suspecting other things like peanuts, shellfish and maybe fish. Yes, possibly eggs and maybe wheat. Currently and suddenly quite swollen with insect bites and heat in the S of France. (Other than that it is quite lovely.) Many thanks for anything you can share.

10-27-2013, 05:16 PM
Hello there Becksters,
Where has the time gone? One day with no check in, went to a week to not even reading the thread. :( no excuses... I did not make the time for it but am here now and still get inspired by reading everyone's happenings. I have still been losing through using Beck strategies. I have been through the book several times now and KNOW that the preplanning for attacking sabotaging thoughts has helped me! I joined the YMCA last March and started with water aerobics. I am currently loving the Zumba classes now. Is anyone else doing that one? It is so fun and a terrific workout. I also have a friend that drives thirty minutes both days of the weekend to walk THE hill in my neighborhood. It is a mile up with 10 percent grade. Lots of people walk it and it is also a great workout and time to chat it up with a friend! My knee has been swelling up periodically...a direct relationship with the amount of zumba I am doing. I have made adaptTions to any twisty or jerky knee movements and that does help.mi am avoiding seeing a doctor about it since I suspect the prescription will be less zumba or stay off it for awhile. It looks like a couple of you are dealing with the knees too.

Some of you may remember that I did two Healthywage challenges before and I just joined my third one. I got the cash from losing 10 percent of my body weight in six months (pay 150 going in and get 300 going out!) the team challenge is for 10000 dollars and the chances of winning are probably slim (pardon the pun) but it is a fun and interactive way to stay motivated and accountable. We just started on Friday and it goes until January 17 so it will be good to have one more support in place before going into the holiday season. I look forward to participating more than I have been recently...and BBE, you continue to impress me and inspire me with your amazing dedication to staying active on this forum so consistently and for such a long time. How is maintanence going for you?

10-27-2013, 06:06 PM
nationalparker :wave: I am definitely still here, reading mostly everyones posts... just getting a feel for the group :D, and the feeling is great...

I received my book this week and have read days 1,2 and 3 a couple of times.... Have made my ARC and am constantly reading and re-reading it... it helps me a lot...

Sorry gotta my parents are here for supper....

10-27-2013, 10:06 PM
Hi everyone,

Back from a weekend away. I had a real problem with the snack room at the convention we attended both Friday and Saturday :-(. This morning, though, I wrote out some response cards after my shower before going down to the convention space and I successfully did NOT have inappropriate snacking. I did have a banana, which I probably wasn't that hungry for, but compared to Friday and Saturday, I take that as a huge win.

I'm going to plan next week's meals now--and write out some new cards to keep in the kitchen for evening re-reads.

I have so many things going on right now, but I'm considering starting music lessons--I got a real taste this weekend about how miserable I am over not feeling comfortable singing. I have to honestly look at my time--my ENERGY--commitments.

Time to schedule food for the week--and then soak in the hot tub!

10-27-2013, 11:17 PM
Hi coaches! :)
I've lost another kilo and I know if I maintain that loss tomorrow weight watchers isn't going to be impressed with me because they'll say I lost it too fast. Oh well, any loss is better than nothing. Exercise seems to be going well for me. I ate a bit off plan yesterday and hope to eat on plan today.

10-28-2013, 07:46 AM
Hi everyone
I've been reading and following the Beck habits and have planned food for 4 days now and stayed OP. It's easier when I know what I'm going to eat.
I'm off this morning for a 4 day retreat that has furnished food. I will eat food I'm given in moderate amounts, skip dessert and took apples and relishes and cheese sticks for snacks. Plan is to come home at same weight as today.
I did plan the morning breakfast and Thursday supper. It would be soooo easy to come home and say "I'm tired" and overeat that night.
I finally lost another 1/2# after staying same for 4 days. But I'm not actually on diet yet. I plan to reinforce habits for 3 days when back, go grocery shopping, then start diet on Monday the 4th.
exercise habit is not going so well. I'm thinking of gym membership so I can get up and do first thing in morning. It's cold outside in AM but when I wait to walk, I too often skip it.
See you all later in the week.

10-28-2013, 08:31 AM
Lightening fast post as 1 minute to bed time and bed time is the linchpin upon which all other successes hang.

So - 100% OP. Woefully off track on mediation, stretches, well being etc. did do lights out last night. So closer to on track than I have been for a week or so. Here's to moving a step closer again tomorrow.

10-28-2013, 08:56 AM
Diet Coaches/Buddies – I woke up too late to see my moonbeam this morning - stayed up past midnight to watch the end of the World Series game. I do hope she's not angry with me. Some women have a problem with guys who put watching sports on TV ahead of relationships.

Eating was on plan, CREDIT moi, including guests for dinner where the chicken cooked with olives, lemons, and garlic was passed around for seconds. The breast pieces were whole so I'd cut one in half for my serving - separate CREDIT moi for a reasonable portion size. And I served myself seconds of the green salad to make sure that my satisfied sensors were triggered. Among the "green" things in the salad were feta cheese, pecans, and avocados so it didn't go down calorie free, LOL.

onebyone – Waving. Voted today. Three votes to go.

Joy (gardenerjoy) – This: "while reminding myself that I have never gone hungry in my life." There should be another word so that we're not using the word with true meaning in some developing countries. [Glad your brother is getting back into life after his loss. Wish he'd gone to a game that didn't end "in a whimper" as the last two have.]

silverbirch – Kudos for being able to see that France is "quite lovely" despite your discomforts.

nationalparker – It's terrific that I Love Lucy just keeps playing and playing. I know about "DH's plan of subliminal persuasion" - neat that you can recognize it.

VioletDolphin83 – Short term losses aren't a problem since all losses contain an unknown amount of water. The winning idea is "hope to eat on plan today."

Beth (bethFromDayton) – I wish you good luck finding a teacher who can make you comfortable singing. I paid for one-on-one lessons a few years ago and didn't make the progress I'd hoped for. A banana is psychologically better than most snacks in my opinion.

Rosebud170 – Serious progress that you "KNOW that the preplanning for attacking sabotaging thoughts has helped me!" [Thanks for the kind words. Maintenance was rock solid for some six years but has been bending my red-lines over the last two as I've developed snackitis, which is why I'm so pleased with myself for simple on-plan days lately.]

ForMyGirls - One of the worst Sabotaging Thoughts is your succinctly stated "f%#^ it" space rather than "off track" so Kudos for getting past that.

Nancy (CattHill) - Have a good retreat. Super Kudos for planning your first meal after returning.

Ilene - Kudos for "reading and re-reading" your ARC - just pound them into your neurons.

anakin - Hats off to teaching college biology at a time that the text books need to be rewritten at least once a year. I just read how the biosphere's production of oxygen affected the production of the minerals necessary for granite and other rocks, so now even geologists have to learn their biology. Kudos for the neat recognition that planning is better when "more than 5 minutes before I eat it."

Readers - day 7 Arrange Your Environment

Changes at Work
At the office where Donna worked, they served chocolate chip cookies every Tuesday afternoon during a meeting. She decided that she would wrap up one cookie each time, take it home, and eat it for her evening snack in place of the fruit that her eating plan recommended.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 93.

10-28-2013, 10:24 AM
Good morning all:

Yesterday was 100%. I needed that. :D

Today I will:

ride exercise bike in morning done
ride exercise bike in eveningdone
do strength exercises for arms/shoulders done
weigh myself done
make lunch for Tuesdaydone
check in here later to track progressdone
read advantage and response cards done
record progress at Spark's P. done
eat on plan done


10-28-2013, 10:54 AM
Yesterday, I exercised for my 100th day in a row!

WI: -0.3 kg, Exercise: +30 1245/1400 minutes for October, Food: 90% op, Read my Advantages and Responses: yes

BillBlueEyes: Two good games with endings too abrupt to make a completely satisfying story. One of the things that I like about baseball is that there's always something new and with stats over more than a hundred years to prove it's new. In two nights we got to see the first World Series game that ended in an obstruction call and the first World Series game that ended in a pick-off. I don't know why that pleases me so much since those are mighty rare in the regular season so it makes sense, but I still like it.

10-28-2013, 12:33 PM
Good Morning, Coaches.

Fall was beautiful for our camping weekend and super credit for sticking to my plan of smoothies. The only diversion was one, than two, than four Oreos I ate when we were packing up to head out. They were at the ranch office. I don't keep that stuff here at home and they seem to jump in my mouth, no kidding. Credit for getting back OP and not using it as an excuse to binge. It was a great reminder of how addictive those processed foods are. I still have firmly in my mind the review on "Sugar, Salt and Fat" (something like that) that gardenerjoy wrote. The Phillip Morris company which owns Kraft (and cigarettes) spent millions of dollars on research to produce the MOST addictive combination of cr** possible. It is nearly impossible to eat one.

With that still in my mind(and my recent Oreo experience), I am more grateful than ever to be off processed foods for nearly two months.

Silverbirch: I have been following the "Virgin Diet." you take out the seven most allergenic foods for three weeks and then add them back one by one to check your body reaction. Although I have found it shocking how little I must eat to continue losing, I have been release from the cravings. (Cravings is a sign of food sensitivities.)

nationalparker: I spent my twenties and thirties hiking, often by myself. It was the most calming experience in the world.

Anakin: How great to teach biology. I am also heavily involved in the research regarding teaching and learning. fascinating stuff.

10-28-2013, 01:20 PM
Hey everyone!

Making this all about me for a bit - I had an endoscopy yesterday and they found a hiatal hernia, which means a GERD diet. I am NOT HAPPY about having to watch spicy foods and onions!!! Several of the other things are not a big deal to me - soda and fried foods and citrus and mint I can live without. Chocolate...well, less often would be good for me, but I don't like never! And tea, well, thankfully 2 cups a day is within their realm of "moderation" so I will be ok there!!

They also took some biopsies, testing me for the two conditions my daughter has, eosinophilic esophagitis and Celiac Disease, as well as Barrett's Esophagus. Not too worried becasue it is what it is....but I did not like reading that Barrett's can lead to cancer....ok, I guess I am worried!!!

10-28-2013, 07:20 PM
BillBlueEyes - I don't teach from a textbook - they're useful as references, but what I really want my students to be able to do when they finish my course is read a graph, make an argument using evidence (not their opinions), evaluate others' claims, and work cooperatively on complex problems. You know, like life! We use papers from scientific journals (that I pre-read, to make sure they are "accessible" to beginning science students) and from reputable sources like Science Daily, Scientific American, that sort of thing.

They are typically interested in two topics: the science of food and nutrition, and cancer. I can pretty much hit every major concept in biology, from evolution to ecology to populations and organisms and cells, using either one of those for starters. They are shocked to hear that about 40% of them will get cancer in their lifetimes and 25% will die from it - but that's largely because we're all living longer. Interestingly, with the food and nutrition, they come in with all sorts of wild claims and ideas they've heard. (Not calling anyone out, but I see them all over even these boards too.) What they want to know at first is "is it true that _______?" (sugar is evil, fat is bad for you, Splenda causes cancer, kale causes abortions, eating chili peppers burns fat…). I use their questions to drive our investigation centered on, how do we decide? Which leads nicely into how science is driven by evidence, not anecdotes or authority. By the end of the class, if I've done my job, they no longer ask "Is sugar bad for you?" but "How would I find out whether sugar is bad for me? How do scientists tell?"

Anyway, it's a lot of fun.

I am surprised how uncomplicated this has been so far. Stick to the plan, and - fast or slow - the needle goes down. I remember when I did this before that I was more interested in longer-term, like week-to-week changes, although I am still weighing myself daily. I find that it's just another piece of information now, like my height, and I'm not ashamed of my height, it just…is.

Tomorrow is a super-long day on a slightly new schedule. I think I had better plan a snack into my afternoon so I don't come home ready to eat the wallpaper.

Oh, and I am a huge baseball fan. Because, as you all well know, this is a very simple game. You throw the ball, you catch the ball, you hit the ball. Sometimes you win, sometimes you lose, sometimes it rains.

Cheers, all.

10-28-2013, 08:32 PM
Hi everyone,

Today's been OP foodwise. I did all my grocery planning last night--planned meals, entered my list into ourgroceries. But, instead of shopping after work I went to the Minute Clinic at the local CVS. I came home with antibiotics and nasal junk and got into my pjs. (Stopped at Wendy's for dinner for me and DH since there's no food in the house, but followed my known and accepted option there)

Tonight is going to be a do-nothing lounge-around day. Last week's cold has apparently turned into a sinus infection.

10-29-2013, 01:26 AM
OP big temptations or anything. I do much better when at work...the structure is good for me and I am pretty regimented with my eating and exercise. Zumba was great tonight and now I am just winding down and getting ready to rest up for more tomorrow! We were working on a colleague to join our Healthywage team and today she said yes. I am excited since the whole team is wanting to get together once in awhile, share recipes, walk, etc.... Lots of support at work is great!

Funny story...I am a teacher and there was a moment where my team and I were helping some fifth graders practice a thing for an assembly and the rest of the students were finished with lunch and officially needed to be with their teachers. I left my teammates and approached my principal to tell him I would take over and was going to lead them in a game until my teammates could come get them in a few minutes. He went all gung-ho and led them in a raucous rendition of my Bonney Lies over the ocean where you sit down or stand up on all B it was a lot of up and down and laughter, etc...this was on Friday...he came to my classroom today and told me he was sore from all the squats during the song! I had a moment of appreciation that the Zumba instructor has us do squats and I wasn't at all sore..

10-29-2013, 06:30 AM
Diet Coaches/Buddies – Apparently, moonbeam and I are no longer an item. She was definitely a no show this morning. Here's hoping that I'll remember to be interested in a few weeks when she returns.

Eating was on plan all day, CREDIT moi. I pushed my boundaries at a Mexican restaurant when the basket of chips sat in front of me. I need to learn how to have a few then send the basket back - which would have been awkward since we were eating with friends. I walked, CREDIT moi, to the library for some books on hold and grabbed a Dan Brown mystery from the NEW shelf because my brain was screaming, you know about this book. That was because I'd already read it, LOL. Fortunately, that gives me an excuse to walk back to return it.

onebyone – Waving. Voted today. Only two votes left until November.

Joy (gardenerjoy) – 100 Kudos for a hundred contiguous days of exercise. I had to jump out of bed early to see last night's World Series results since I'd wimped out about half way through. Looking forward to seeing your guys at Fenway.

CeeJay - Lots of good exercise on your 100% day.

maryann - Oreos are evil. They should be banned. They were a significant part of my years of weight gain.

Beth (bethFromDayton) – Kudos for having an option in your pocket for a trip to Wendy's.

Rosebud170 – Kudos for having done enough squats that you weren't sore. Yay for a bunch of fifth graders who'll do a silly game at school with the principal.

sparks17 – Ouch for the news that'll send you to an un-spicy diet. Here's hoping that the GERD diet will calm it down. Sending supportive thoughts as you wait for biopsy results.

anakin - Love, love, LOVE your approach to teaching science instead of teaching facts. I have a friend who told me that she'd take her freshmen on an orientation field trip. Have them collect leaves. Then tell them, "Classify them." They'd beg her to tell them how, which she wouldn't, until they finally settled down and do a great job of LOOKING at the leaves to make up ways to classify them. Wish I'd had you or her for a science teacher. Good thought for many parts of life, "Sometimes you win, sometimes you lose, sometimes it rains."

Readers - day 7 Arrange Your Environment

Changes at Work
...Consider a compromise, such as taking
a small portion of food and saving it for later
or eating a small portion at a time when you
. . . . .won't be tempted to eat more.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 93.

10-29-2013, 07:38 AM
Hello coaches,

Did pretty good today. Food 95% OP. Exercise, Wellbeing etc about 50%. Think it made sense to be relaxed about that today after 3 really punishing weeks of no room to breather in life. I have some time to myself tomorrow so will be able to get in some good exercise then.

Sparks17 - sorry to hear of your health dramas. Hope the results are OK.

10-29-2013, 08:40 AM
Down another chunk this morning! I know this isn't going to last, so I'll take it now and be grateful. Snack is in the backpack and dinner is planned.

I can't take credit for the quote about baseball - it's from Bull Durham, the best baseball movie ever.

Rosebud, I would LOVE to have seen your principal leading your fifth-graders in song! He sounds like a good guy, at least from that story!

Oh, and gardenerjoy, your activity goal for October is very ambitious! I'm impressed.

I also decided I'm setting two small goals: 5 pounds by end of November, and 10 pounds by end of 2013.

10-29-2013, 11:11 AM
Today's challenge is no time in my schedule for supper. Fortunately, we have a good selection of leftovers right now so I'll be able to come up with something that is normal for me.

WI: +0.05 kg, Exercise: +45 1290/1400 minutes for October, Food: 100% op, Read my Advantages and Responses: yes

BillBlueEyes: Good game from your Red Sox last night with stellar pitching.

maryann: did you see the recent study on rats that showed Oreos and cocaine acting in the same way? I wrote about it on my blog:

10-29-2013, 12:00 PM
Good morning everyone,

Working from home today. Always a good day when I don't have to drive. Seem to accomplish a lot in peace and quiet.

Looking for a third day at 100%.

Today I will:

ride exercise bike in morning done
ride exercise bike in eveningnot doing- leg too sore
make lunch for Wednesdaydone
check in here later to track progressdone
read advantage and response cards done
record progress at Spark's P. done
eat on plan done

Hope everyone has a great day!

10-29-2013, 02:25 PM
Just FYI, gardenerjoy, I bookmarked the Oreo cookie press release on the Connecticut College page to use in intro bio next semester! I'm sure it will spark students' interest enough to want to learn about cell signaling and metabolism, too!

Just goes to show, like the childrens' book warned, that giving a mouse a cookie is a BAD idea!

10-30-2013, 06:47 AM
Diet Coaches/Buddies – No discussion about moonbeam. I didn't even think of her this morning. She's not on my mind. What's past is past.

Eating was good enough, CREDIT moi, with an extra snack - Ouch. Dinner included salmon which makes me feel so healthy since it's on the list of super foods. And DW only buys sustainable fish, so I didn't compromise my children's future. Walked, CREDIT moi, past a Good Will with a long line of folks buying pieces of Halloween costumes.

onebyone – Waving. Voted today. Tomorrow is the last vote.

Joy (gardenerjoy) – Shuddering at the thought that Oreo's and cocaine stroke the same neurons. May the team with the most runs win tonight.

CeeJay - There's much to be said for "peace and quiet."

ForMyGirls - Yay for some breathing room in life.

anakin - Neat to have clear small goals.

Readers - day 7 Arrange Your Environment

what are you thinking
If you have any reservations about doing today's task, you're probably having sabotaging thoughts. Making environmental changes is important. Get out your index cards and prepare your responses. The following example responses might be helpful.

Sabotaging Thought: If I make changes, I'll have to tell other people that I'm dieting.
Helpful Response: What's the big deal, really? The worst that can happen is that someone will be mildly critical of me if I don't lose weight. On the other hand, the program is probably exactly what I need to succeed this time. Announcing my intention is probably exactly what I need to succeed this time. Announcing my intention to eat in a more healthful way (I don't have to say that I'm dieting) makes it more likely that others will go along with the changes I need to make. And It'll be such a relief not to feel tempted every time I walk into the kitchen or encounter food at work.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 94.

10-30-2013, 10:36 AM
We ended up with carryouts for supper that didn't fit in the schedule, but I made a good choice. Otherwise, everything was on plan. Credits for ignoring food at an event, for running errands without using that as an excuse to forage for treats, and for not attempting to fix the stresses of a busy day with food. And, another credit for making it a priority to exercise. A long-term streak of daily exercise motivates me to do something (anything) because I don't want to break it.

WI: -0.4 kg, Exercise: +50 1340/1400 minutes for October, Food: 90% op, Read my Advantages and Responses: yes

anakin: Bull Durham and Give a Mouse a Cookie -- you keep making me smile!

10-30-2013, 12:32 PM
Straying with stress and letting any of my own priorities go by the wayside and beating myself up over that. Two meals out yesterday with opportunities to save half of each - nope. Debit. Dinner out for coworker's birthday and will focus on the conversation/social aspect vs. food.

Trying to make it until Friday evening to start the weekend. Again.

10-30-2013, 12:50 PM
Good Morning, Coaches.

Comp. day today and it feels great to have extra time. Super OP yesterday at work and still no budge from the scale. I have been stuck for a week despite being clean with food. The only response is "Oh Well." Two more days before weight check in and one of those days is Halloween. Good gravy, I will not be defeated. Food is planned.

This weekend we bought a full size violin for DH with a big price tag. We took it to his teacher ( a principle in an orchestra) who was not impressed. Back to the music store where the clerk was NOT happy to give us back cash. He wanted us to take store credit. This is the perfect example of an anxiety situation that use to have me running straight to the dreaded Oreos for relief (thanks for the link, gardenerjoy). Instead, I walked through the situation with grace and dignity despite my feelings inside, reminded myself I was simply upholding my end of the bargain ( no scratches and the receipt was all that was required) and remembered that there is no way I can make everyone happy in this world.

BBE: I will be watching your hometown tonite. Go socks.

Sparks: Best thoughts on the results of your tests.

10-30-2013, 01:35 PM
Well done, maryann! Cocaine /Oreos should be avoided. It wrecks the ability to smell as well as all the rest.

Thanks also for the Venus Diet reference. I certainly suspect wheat on and off, and sugar too. Peanuts I've started to wonder about and I've had a little niggle about eggs. Corn is simply not on my radar, living where I do. Nor soy, usually. And sugar substitutes are strangers to me since I had a slice of cake made with one - talk about tummy gripes! Dairy products I don't know about. It's also true that wheat, sugar and peanuts did not figure in my diet when I was losing weight successfully. Hmm. Food for thought. Thanks again.

10-30-2013, 09:49 PM
Silverbirch, the wheat/sugar/peanuts not working when you were successfully losing may have been at least as much because, those are all either very calorie-dense or found in calorie-dense foods that don't fill us up!

10-30-2013, 11:12 PM
Hi all,

I'm feeling much better-thank goodness for modern antibiotics.

Breakfast, lunch, and snack totally on plan. We went out for dinner (met some friends unexpectedly). I ordered something I really wanted, cut it in half and ate a bit less than the half I cut off for myself. (Then I dropped the leftovers on the floor in the garage while bringing them into the house) Credit for cutting it in half and not eating the other half even when I had to ask 3 times for a box. (I asked the first time as she brought my food)

I'm still not back into the swing of planning everything the night before again--but I'm moving back to it.

10-31-2013, 12:53 AM
Hi everyone,

bethFromDayton- glad to hear you are feeling better. Big credit for eating half of your dinner.

anakin-congratulations for being down some more!

silverbirch-hope you find some answers to your allergies.

maryann-good for you for knowing that food was not going to solve the stress while returning the violin.

nationalparker-sorry about stress getting the better of you-hoping tomorrow is better. Thanks for the post a few days ago on candy.

gardenerjoy-lots of credits for you! Your commitment to exercise is fantastic.

BillBlueEyes-good for your wife for making sure that the fish she buys is sustainable. I think more and more people are getting into this practice.

ForMyGirls- Hope you enjoyed your time to yourself today- after 3 rough weeks you have earned it.

Rosebud170-laughing at your story of the principal's aches. Great that you could do it without pain the next day.

sparks17-sorry about your health troubles. Hope the tests go well.

CattHill-hope your retreat was a good experience. Your plan to maintain sounded good.

VioletDolphin83-congratulations on a kilo gone. Fantastic.

Ilene-I also found the cards very helpful. I try to read them everyday.

Lexxiss-waving hello!

seadwaters- wishing you well as you spend time with your father.

For me- everything is going so well that it almost scares me. I have been practising a lot of positive self talk- really trying to live Beck's advice about CREDIT. Really trying to break the day down into small portions that I can succeed at.

I was back up at 296 on Sunday. Today the scale said 290. So there goes the water. Also my scale can be a bit wonky. Whatever it is, I am pleased to be back in control. I feel really hopeful.

Credit today for:

-riding exercise bike
-doing strength exercise for shoulders/arms
-weighing myself
-making lunch for tomorrow and packing up dinner also for the hotel tomorrow night
-checking in with my coaches
-reading advantage and response cards
-recording progress at Spark's P.
-eating on plan
-resisting eating lunch at conference today and sticking with the lunch I brought
-resisting eating snacks at conference today.

Hope everyone has a good day tomorrow.


10-31-2013, 02:10 AM
Hello there fellow Becksters,
A great day today food wise and Zumbawise! Last weekend I made these tuna muffins that are really like tuna cakes that I have been heating up and putting between toasts...yum!!! I also made split pea soup for lunches and since dd just got braces on her teeth and has tooth soreness..another yum!! I am undecided about what I will do for Halloween. Dd will spend,the night at friends house and trick or treat with her family...I have a night to myself and have been invited to go out to a costume party at a bar and also invited to my neighbors house who is having a party as well. I am actually equally if not more interested in staying late at work to get caught up on some things and then going to bed early....hmmmm...I will let you know what I decide. If I go out there will be lots of food temptations which I think I can handle but can't decide.

Congrats to the Redsox and our Boston Becksters on that win!!!

10-31-2013, 03:46 AM
Anakin, yes, that's true about calories. I was also having fewer (or less severe) allergic reactions at that time.

10-31-2013, 04:49 AM
,,, (edit button not working at present) I also had fewer (and less strong) allergic reactions at that time.

10-31-2013, 08:08 AM
Diet Coaches/Buddies – I didn't think of my moonbeam again this morning. It's good to know that the past doesn't linger in my brain - distracting me from living in the present. It helps to be rather preoccupied with the Red Sox this morning. Looking forward to the Boston Globe totally full of self-congratulatory sports writing focused on the World Series. Part of getting over a relationship is having a new focus so that each thought doesn't end by remembering that I'm not thinking about my moonbeam.

Eating was on plan, CREDIT moi. I had dinner a little late while watching the World Series. I wanted more to eat so I make an all-lettuce salad. CREDIT moi for thinking of a sane alternative since my first thought was a bowl of walnuts (no handy peanuts-in-the-shell to mimic the ball park experience). Walked, CREDIT moi, to and from an errand about a mile from home.

onebyone – Waving. Voted today - presumably for the last time.

Joy (gardenerjoy) – Yay for finding motivation in a long streak of daily exercise. Hats off to the Cardinals for some good baseball over the series. Hope to see you again next year.

CeeJay - Isn't this just the best feeling, "I am pleased to be back in control."

silverbirch – Thanks for the thoughts about monitoring foods. I was recently annoyed to discover that eating green grapes before bedtime led to multiple wake ups to pee. Felt annoyed at my body for aging. Then remembered a road trip while an undergraduate where we ate green grapes and had to stop the car every few miles. So now I can be annoyed at my brain for blaming aging when it's actually just forgetting my own food history.

maryann - Monster Kudos for dealing with the violin instead of stuffing the feelings.

nationalparker – Hang in there - the weekend's coming.

Beth (bethFromDayton) – Kudos for halving your entree before beginning to eat - the ultimate in being serious about portion size.

Rosebud170 – Yay for allowing yourself the option of going to bed early. (Adding 'Zumbawise' to my vocabulary list, LOL.)

anakin - Interesting thought that some calorie-dense foods don't fill us up.

Readers - day 7 Arrange Your Environment

The following example responses might be helpful.

Sabotaging Thought: I shouldn't inconvenience other people.
Helpful Response: Whom will I inconvenience the most? How inconvenient will these environmental changes really be compared to how much benefit I'll get? And other people will likely benefit from the changes I make.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 94.

10-31-2013, 09:39 AM
How will everyone cope with Halloween tonight? DD and DH insist on giving out so there are those mini chocolate bars in my face, which I love! Specially the Coffee Crisps :faint: ... Over the years I've eaten less and less on Halloween night of those bars, last year I only had two or three, this year I would love it to be NONE!

I love reading everyone's posts BTW eventhough I may not post a lot myself...

10-31-2013, 10:51 AM
Credit for not giving into a thought about foraging a treat while running an unexpected and annoying errand. I can, generally, cope with a small serving of a frozen treat while out and about. Unfortunately, the summer frozen custard place by the train station has closed for the season and the frozen yogurt place went out of business. That leaves one place in the downtown area. I tried it once. The serving sizes are ridiculous and the emphasis is on high-sugar, high-fat add-ins. Their seasonal special is a pumpkin pie concrete -- they claim there's a whole slice of pumpkin pie in it! If it's quality pumpkin pie, it doesn't belong in a concrete. If it isn't quality pumpkin pie, it doesn't belong in anyone. And yet, that's the place that I was thinking about as I ran my frustrating errand. But I came home and had my planned HoneyCrisp apple and extra sharp cheddar cheese instead. Much better, all the way around.

WI: +0.45 kg, Exercise: +30 1370/1400 minutes for October, Food: 100% op, Read my Advantages and Responses: yes

BillBlueEyes: It was fun getting to know this year's Red Sox. Had anyone else been in the Series, I would have been rooting for Boston, so I'm not as disappointed as I might have been.

Ilene: we have very few trick-or-treaters. But they are lucky. I get Ghirardelli dark chocolate squares. I can eat them sanely, as small snacks, so even if the rain keeps everyone away, I won't have a problem on my hands.
The Maintainers run a No Halloween Candy Pledge every year. Anyone can join:

10-31-2013, 10:53 AM
Interesting to me at a gals' night out last night after work to celebrate a birthday (first time we've gathered for that) ... evolved into a gripe-fest and I kept my trap shut, but it was interesting before that. One person said how she absolutely dreaded coming in to work every morning, would sit in her car and think how can I get through this. Now she's loving her job. The difference? 90% of her job has been given to me in this project. And now I'M the one dreading it. Thankfully I'm now sharing the project with someone; we're working through it a day, sometimes an hour, a meeting, an email, at a time.

They've "moved" Halloween here to tomorrow night. This blows me away - I trick-or-treated in rain as a little kid in Florida, but not here. Next they'll move Christmas to July so it's safer roads without snow.

10-31-2013, 11:07 AM
gardenerjoy : Thank you!! I've joined the thread :D ....

10-31-2013, 05:10 PM
I find myself not wanting to stop by until I have time to both read everyone's post and think about a way to comment or encourage I feel guilty and then I don't post at all!

I am doing ok. No Halloween candy around here - we live in an apartment building and the kids in the building must go elsewhere because no one has ever knocked on our door. We never took our kids trick or treating, but often went to a party where there were plenty of treats.

10-31-2013, 05:40 PM
Wow, sparks, you're down 37 pounds?! You're my hero!

10-31-2013, 05:40 PM
I find myself not wanting to stop by until I have time to both read everyone's post and think about a way to comment or encourage I feel guilty and then I don't post at all!

:lol: that's how I feel too! But at least we're reading and learning :yes:

10-31-2013, 08:34 PM
God Evening, Coaches.

I survived the day at work. Halloween in a middle school is scary stuff. This morning, I final saw the number I want to mark down tomorrow so I am trying to be extra careful what I eat today. The sum total of sugar I had was a palmful of jelly belles (gluten, soy, peanut, dairy, egg, artificial sweetener) but alas not corn or sugar free. Oh Well. At least I made sure I ate them just before I left so I wouldn't be tempted to take another serving.

Tonight we are off to my sister's. They are ordering Thai food and then passing out candy while DS trick or treating. I have decided to eat my smoothie before I arrive and then CLOSE THE KITCHEN mentally and eat nothing for the rest of the evening. I checked in here first because I really want to post tomorrow saying, "I did it."

Best to all.

10-31-2013, 09:33 PM
Hi everyone,

Food was OP today, although I didn't have a written plan. I haven't worked exercise back into things yet.

DH was supposed to stop and get candy for the trick or treaters on his way home since I was going to stop and do real grocery shopping. Well, we ended up being at the grocery store at the same time. We got two bags of "good" candy (thinking we'd have a light turnout) and then a bag of "not as good candy" (defined as "doesn't tempt me"). I didn't have a single one. I did have one of my low-cal ice cream treats, but that was part of the plan--one planned treat (which I can eat just one of) and not go down the spiral of overeating chocolate! Success--and credit to me!

The grocery run included lots of produce so we had strawberries, pineapple, carrots, and celery with dinner!

One of us will take the licorice to work tomorrow--and my "I don't eat sweets (or other unplanned snacks) at work" is so engrained now I'm really not too tempted, even though lots of people will probably be bringing in leftover candy tomorrow!

I'm writing up some new response cards--things that speak to me now. My "why I want to lose weight" is differently focused at half way to goal.

gardenerjoy: Your details about the concrete really made me laugh! (Especially once I figured out that concretes were like blizzards or glaciers) Credit for an apple and cheese instead!

Ilene: Credit for resolving to have it be no candy tonight!

BillBE: Major credit for an all lettuce salad winning out over nuts! (I'm jealous of your baseball joy. I'm a recovering Cubs fan and have never known happiness.)

CeeJay: It is awesome that things are going scarily well. You have lots of stuff to give yourself credit for!

nationalparker: Credit for not falling into a gripe-trap! I'm sorry you're dreading work--having a horrid job is so stressful.

sparks17: Post. Just post. We all coach and are coached in our own ways--and those ways aren't even always the same for the same person.

anakin: Welcome! Wave!

maryann: Hope tonight went just as planned!

Take care, all.

11-01-2013, 08:20 AM
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Beck Diet For Life/Solution – November 2013 – Support, Discussion, Buddy/Coach (

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