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

11-01-2013, 08:15 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 (

11-01-2013, 08:16 AM
Diet Coaches/Buddies – Exercise, CREDIT moi, was putting our community garden to bed. Continues to surprise me how many muscles get worked doing what seems like simple tasks in a garden. And I'm surprised at how many tasks there are. "Taking down the fences," which I signed up to do, included spreading dehydrated horse manure. Spreading manure included scooping it up and lovingly sprinkling it evenly. Sprinkling then included turning it under. For the whole two acres! (OK, however many acres in a 10' by 10' lot.) It's more like giving a massage.

Eating was on plan, CREDIT moi, including NO candy. As in NONE AT ALL. Extra CREDIT moi for handling some 36 pieces of candy without scarfing a single one. Two pieces were left and I asked DW to put them in her stash; she's got this inhuman ability to eat exactly one piece of dark chocolate a day.

Joy (gardenerjoy) – You stretched me on this one. Google help for those who aren't from St. Louis: Concrete - a super thick ice cream product, actually frozen custard. The original and world's best can be found at Ted Drewe's Frozen Custard in south St. Louis. You can stick a spoon it it and turn it upside down and the spoon stays stuck in the custard.

maryann - Neat strategy to "CLOSE THE KITCHEN mentally." What do you mean by "Halloween in a middle school is scary stuff?"

nationalparker – LOL at moving Christmas to July. Yep, Halloween can't be moved. Might as well call it 'Candy grubbing night.'

Beth (bethFromDayton) – Sigh, "I'm a recovering Cubs fan and have never known happiness." Ever since the Red Sox broke out of 'The Curse' I've been rooting for the Cubs to do the same. Kudos for "lots of produce."

sparks17 – My recommendation is to plan NOT to post personals for a spell. The major benefit comes from posting status of one's plans: eating, exercise, cleaning up environment, etc. Note that some members chose to post one or two personals. It's not fourth grade; you don't have to give a Valentine to every kid in the class so no feelings are hurt.

Ilene - Hope you made your Halloween candy goal of, "I would love it to be NONE!"

anakin - And you've lost 10 and are staying your path - Kudos.

Readers - day 7 Arrange Your Environment

The following example responses might be helpful.

Sabotaging Thought: I shouldn't put my needs above the needs of my family.
Helpful Response: I'm entitled to work toward a goal that's important to me. It's time for me to practice meeting my needs. Besides, my family doesn't need junk food. They'd be better off if they didn't eat it either.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 94.

11-01-2013, 09:03 AM
Hi Coaches!

No Halloween candy ingested here, either. Truth be told, I'm sick and I just shut off all the lights and went to bed. I knew that's what I was going to do so I didn't purchase anything. credit.

It's been almost a week since my last post. I have to say this is probably one of the most trying times of my life. Its almost funny to think "stuff" is so awful that I don't want to eat over it. Truth be told, I spent some time thinking through a list of foods trying to come up with something that would give me "a fix". I could not come up with any food that would take my angst away.

I will have project #1, #2, and #3 of my moms vacant rentals. #1 is waiting for contractors to finish drywall (possibly this weekend) so we can start painting. #2 is a filthy disaster but we have made cleaning progress and as of today all the nasty carpet is gone. #3 we will look at today as yesterday was tenants "last day".
DH quit the job and took off to the hot springs. arg. He needed a break...we all do. Fortunately, his DD is eager to work and we manage to find some humor as we work. I think she has proven herself more dependable than dear dad and I think I'm going to choose not to bring him back on the site. Sounds cruel, but it's a bunch of dirty work with no end in sight and I think it would be better if he distances himself from it. Ouch.
Complicating life, I have the 'crud', perhaps in part from breathing the yuck in the rental(even with respirator). I am taking a day off before I return to the restaurant on Saturday and am drinking lots of ginger root/fresh apple smoothies.

**Good news-my own personal renovation was getting an electrical inspection yesterday. I hadn't heard so I went for some spontaneous exercise last night and hiked up the back stairs with my headlamp. There was a paper in my new $$electrical box...."passed". That's a big accomplishment. credit.

I am still weighing daily, eating only while sitting and trying to be mindful of food choices. credit. I am 2 pounds off ticker which is perfectly acceptable considering the stress. I often find myself thinking through things rather than jumping into food. credit.

So, it may be awhile before I'm back again. I read every day...just too inconvenient to post from my phone with lack of steady internet.

Thx for being here everyone!

11-01-2013, 09:33 AM
Quicky post, I did not have any candy last night :D had wine instead :cheers: made it my cheat night and called it a day... Wine is so much better than candy in my book...

11-01-2013, 10:19 AM
Good first morning of November, everyone.

I hit my limit this morning. It has been a long week - well, really, a short week of long days (although GO RED SOX!). I got home late last night, had an unplanned beer, woke up late this morning, didn't bring lunch. Making a plan right now, on the fly.

I'm not going to eat the First Friday treats this morning. If I had remembered, I could have had a bagel here for breakfast, but I already had breakfast, so FF treats aren't OP.

For lunch, I will walk a brisk 15 minutes each way to a local Moe's, where I get the vegan Band Camp (beans, rice, all the veggies, no tortilla or chips or cheese or sour cream). I'm not vegan, but by the time I get all the other veggies and a little guac, I can't tell whether there's cheese and sour cream in there anyway, so I skip it.

That all fits into a plan - not ideal, not something I can do every day, but it works.

I think I've also figured out that for weeks like this in the future, I have to be able to put together my lunches on Sunday evening, so I can just grab my salad and a frozen lunch and put them in my backpack.

For now, I just want it to be 4 pm. Super tired.

11-01-2013, 11:00 AM
For the first time since June, I started a new month in my maintenance range. Woohoo! I think I'm going to join the maintainers thread as a signal that I'm maintaining, not yo-yoing up to ten pounds above my maintenance range.

WI: -0.25 kg, Exercise: +30 1400/1400 minutes for October, Food: 100% op, Read my Advantages and Responses: yes

Oops! I forgot that concrete is a St. Louis thing. What BillBlueEyes found is correct. Ted Drewe's is an institution -- a nightly party in the parking lot in the summer time. The smallest size isn't unreasonable for an occasional treat.

Lexxiss: thanks for keeping us updated when you can. That's a lot to deal with. So cool, that thinking through things works better than food. Take care of yourself!

anakin: have you seen the Mason jar salads? Folks swear you can make them on Sunday and eat them all week:

11-01-2013, 12:19 PM
I planned to have a small salad for lunch and *not* the three course fixed menu which is always so attractive here in France. The small salad was just what I wanted and I'm pleased with myself. I'm not sure what tonight will bring but I plan not to eat much.

11-01-2013, 03:09 PM
Good Morning, Coaches.

Thrilled to be able to move my ticker down today which means I am on course for my big December goal. Like gardener joy, anakin and BBE, I did not have one piece of halloween candy which is a first for me. I almost closed the kitchen for the night. When people were filling their plates with Thai food I just didn't have it in me to explain yet again why I wasn't eating. I took the lower road and had 1/2 cup of pineapple rice and 1/2 cup of regular rice and a spring roll. Credit for not letting a diversion from a plan throw me into a tizzy. Credit also for not "biting" when my mom drove the conversation back into family drama for the second visit a row. For the second time, I did not overeat because of it yet I suffered a lot of pain afterward yelling (for no good reason) at DH. I apologized this morning.

Enlightenment: I think I was expecting to end overeating and thereby end the pain that caused me to overeat. It never really occurred to me on a subconscious level that I get all the pain and none of the relief. Hmmmm. No wonder this has taken my so long to accomplish. It is a very brave thing to do.

BBE: Middle school is scary on Halloween because these little almost teens are so overwhelmed by excitement and jacked up with sugar they have little of the self control required to make school run smoothly. (Adult teacher teachers are not much better.)

11-01-2013, 11:19 PM
Finally the weekend - at least the start of one. Friday night seems the most "free" mental time of the week for me now. The whole weekend lays before me - complete with staying up as late as I want because no alarm tomorrow. Late as I want, though, doesn't equate to late anymore. DH is back to working nights now/sleeping days.

Our trick-or-treaters (er - candy grubbers) came around tonight a day late after it was "moved" due to weather. We didn't have many kids, and there's plenty leftover. DH bought Scooby Snacks (graham crackers shaped like bones) that I don't think are halloween treats but regular lunch snack bags, and some m&ms. I didn't have any of the treats, but now need to move the choc out of sight for DH. Funny that the kids were more into the Scooby Snacks than the chocolate. I'll bring those leftovers to the lead teacher I volunteer with to use for a giveaway for the kids. One of the kids I work with there on her reading told me her mommy was taking her out for trick-or-treat because her daddy was on house arrest.

Maryann - I keep rewriting these few sentences to make it not sound absurd. But you're making me realize that I should have really been satisfied with the half-pound losses that were steady every week earlier this year. Had I stuck with it, I'd have been about 20 pounds down now if steady. Heck, I'd have been pleased with 15 pounds down. But, no, that seemed SO DARNED SLOW, that I was going to do more. I needed to reset my thinking. Needed to restart harder this week. Needed to ... needed to ... but didn't. And haven't. While you did. You do. And you rock!

Bill - Kudos for your garden work! And extra credit for passing on the candy. Thanks for the sabotaging thoughts work - I need to work on this hard with autumn upon us. It seems like everyone is in the holiday mentality already!

11-02-2013, 08:04 AM
Diet Coaches/Buddies – After making it through Halloween without eating a single bite of candy, I encountered a basket of candy at the library. Felt betrayed. Libraries are for good things only. CREDIT moi for ignoring the tiny bags of M&M's that I'm capable of eating in any quantity. No comment about my moonbeam today.

Eating was on plan, CREDIT moi, including snacks. I thought of an extra afternoon snack and an extra evening snack and avoided both. Walking, CREDIT moi, was only to the library - I'm still getting my mojo back.

Joy (gardenerjoy) – Thank goodness there's no Ted Drewe's near me - sounds hard to resist. Those Mason Jar salads are a great idea - never heard of them.

Debbie (Lexxiss) – Congrats on that kind of milestone that helps us to keep going during renovations, "my new $$electrical box...."passed"." Kudos for figuring out, "I could not come up with any food that would take my angst away."

silverbirch – Since French Women Don't Get Fat (, I assume that, even as a visitor, you're automatically protected, somehow, from calories. Do have one baguette for me - the one's we get here are just not the same. And nutritionally they're listed just the same as white bread.

maryann - Kudos for not accepting your mother's invite into the family drama.

nationalparker – Glad I didn't encounter your Scooby Snacks - graham crackers are easy for me to gulp down like water. Kudos for being alert to the early arrival of "holiday mentality."

Ilene - Kudos for surviving Halloween without candy.

anakin - That "vegan Band Camp" sound yummy, especially when it takes a round-trip walk to get it. Maybe that's the secret; all food should be served from a 15 minute walk distance. That would sure stop my off-plan snacking, LOL.

Readers - day 7 Arrange Your Environment

The following example responses might be helpful.Sabotaging Thought: My family or coworkers will get mad at me for these changes.
Helpful Response: Am I thinking realistically? How mad could the get? How long will they stay mad? Is it reasonable for them to get mad? Remember, I'm not doing this to make them mad. I'm doing this because I need to.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 94.

11-02-2013, 09:00 AM
Thanks, Bill.

I have a nice credit to report! I have been testing out eating only 8 hours out of every 16, sort of Intermittent Fasting lite. Eight is difficult for me, but nine has worked really well. It helps me to have boundaries and I am never ready to eat early in the AM anyway, so eating between 10 and 7 is a win for me. Well, last night I was at a party-within-a-party, as in the adults hanging out together while the younger teens had a costume party. Lots of treats, but we got there at 7. I had planned to eat nothing at all while I was there. No Choice. And it wasn't difficult at all, because I wasn't hungry and I had already planned it. IOW, planning makes the difference.

Anakin - you mentioned my weight loss in the last thread. Even though I joined in April, I started losing in February. I've lost 37 pounds in 35 weeks, so it really has been slow and steady wins the race. I want to be like Bill and GardenerJoy and Lexxiss and keep my weight off, as I have lost and gained and lost and gained the same 40-odd pounds three times in the past 10 years.

And a big :carrot::carrot::carrot: for everyone who avoided the Halloween candy!!

11-02-2013, 11:05 AM
Weathered an odd day on plan. Nothing else went according to plan, but the food did!

WI: +0.2 kg, Exercise: +50 50/1400 minutes for November, Food: 100% op, Read my Advantages and Responses: yes

BillBlueEyes: Your moonbeam has gone into hiding for the weekend.

11-02-2013, 12:28 PM
Good Morning, Coaches.

OP Yesterday. For the last few weeks, I had been planning a big meal on Nov. 1 to celebrate changing my ticker. But I woke up yesterday and thought, I am so close to goal. I dreaded the two pound "water gain" from a restaurant meal that would take me a week to get back off. So I just kept with my two smoothies, a meal and a snack plan that I have been doing for a month. Glad for the decision because the scale tick a tiny bit farther down this morning. And I have decided to postpone trying dairy.I spent my whole life gorging on dairy. Another week or two of abstinence is not going to hurt me.

Here in California is persimmon season. Yes. we have three trees. I have never once used them in the twelve years I have been married to my husband. The reason was I was avodiing all the sugar that went into the cookie, pie, bread and jelly recipes I had. But now with the wonder Vitamixer, I eat persimmons everyday. Absolutely delicious. I put a Fuyu (?) in ( cut off the top and remove the seeds), an apple, some good earth tea, cinnamon, vanilla, pea protein powder, kale and blend. It is extremely tasty. We have two Hiyachi trees and I learned that I have to wait until they fall off the tree (basically) before they are edible.

The Vitamixer has changed my life. ( This a non paid testimonial.)

BBE: My back is coming along nicely as well.

gardenerjoy: I must have missed your mason jar salads post. I LOVE my mason jars. I store, freeze, cook and pack lunches all kinds of yummies.

nationalparker: I sooooo hear you with the frustration of a half of a pound a week. But your right, I "suddenly" find myself close to goal. You can do it to. We here at the blog aren't going away anytime soon. We can cheer you on.

sparks: Congrats on practicing your resistance muscle. And I have NO intention of gaining this weight back again. It is so demoralizing to yo yo.

11-02-2013, 09:54 PM
It's been a good day so far, and I'm hunkered down to enjoy the evening. I finally got my rear in gear and moved the few hundred pavers from the landscaping project that remains half completed to the back yard. One blood blister, sore back, arms, and hands later, I'm relieved that they're out of sight from the street. Now to tackle weeding the project area for the eighth (yes, eighth) time and finally laying down the weed screen fabric. This is the first time I've ever procrastinated on a project that I really wanted to do. I'm typically the one pushing to get it done. (In SUCH a rush in my first house, that I put the second coat of paint on the door and doorway on the still-wet first coat so it could be "nice" before I went to bed. ... You guessed it. When I went to leave in the morning, I was painted in - the paint stuck and finally pushed my way out and left a panel of rubbery paint swinging in the air from the edge of the door. My father was disgusted; didn't I learn ANYTHING? Well...I did from that, that's for sure.)

Pulled out the Beck book and looking forward to writing new Advantages cards that are more for autumn/winter thoughts. Credits for lots of activity, increased water, mitts out of the Halloween leftovers, and buying a new journal that I'm itching to get writing in tonight. A goal is to check in here daily, and check in for myself with the journal daily this week/month/season.

Tomorrow when I check in, I will have walked on the trail with our dog. Even if just a mile instead of three, I will have taken her out.

11-03-2013, 12:20 AM
Hello Beckers,

Just a really nice OP day today. So thrilled that I can report that. It's been a long, long time since I have had so many OP days in a row. Feeling committed and strong! It was a warm (+4) sunny afternoon so spent some time in the back yard sitting by the fire and thinking about...nothing. :)

Credit today for:
eating healthy and on plan
riding exercise bike
taking a walk
doing strength exercises for arms/shoulders
planning tomorrow's food
reading response and advantage cards
recording progress at Sparks
checking in with my coaches.

Tonight the clock goes back an hour so looking forward to an extra hour of sleep. Hope everyone has a nice Sunday.

11-03-2013, 07:07 AM
Diet Coaches/Buddies – Exercise was walking, CREDIT moi, to a Dia De los Muertos party for much fun but, unfortunately, more food than I planned - Ouch. I did limit myself in a situation where multiple refills of tiny plates was the norm as well as multiple trips to flowing bars. I did discard part of a HUGE roll that seemed to be part of the celebration.

I'm typing fast because I still want to get out and see if the rumors about my moonbeam are true. As Joy (gardenerjoy) mentioned, she is predicted to present herself, Full Monty, to the sun this morning! She says it's only a 'partial' eclipse, but that's as satisfying as hearing that they 'only' went to second base. Sounds a bit Miley Cyrus to me. Fortunately I'm over it and am only looking because I'm curious.

Joy (gardenerjoy) – Great to be reminded that it's possible, "Nothing else went according to plan, but the food did!"

CeeJay - So encouraging to read, "Feeling committed and strong!" Kudos for all those days in a row.

maryann - Glad your back is healing. DW just bought a persimmon that I'm staring at warily because the last one we had puckered me beyond endurance. Kudos for avoiding a big meal to celebrate weight loss.

nationalparker – A "few hundred pavers" is Kudos worthy exercise. LOL at the old story of painting yourself in.

sparks17 – This "lost and gained the same ..." seems to be common among those of us wrestling this weight thing. Kudos for designing your own "Intermittent Fasting lite" for your eating plan.

Readers - day 7 Arrange Your Environment

The following example responses might be helpful.Sabotaging Thought: I don't know if I really want to change my environment.
Helpful Response: Wait, that may be true, but it's even more important to me to lose weight. I can't have it both ways. I can't resist making changes and lose weight. I'll go read my Advantages Response Card right now.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 94.

11-03-2013, 10:06 AM
I tried a new recipe for lunch yesterday. I failed to like it. Credit for trying new things!

WI: -0.4 kg, Exercise: +45 95/1400 minutes for November, Food: 100% op, Read my Advantages and Responses: yes

11-03-2013, 11:46 AM
Good Morning, Coaches.

I had an OP day yesterday working on a project for the Department of Education. I am a minion writing a few resource lesson plans to be uploaded for a national data base. I found a fantastic letter in the National Archives. It is from an army supply sergeant at the Macarthur base in Texas who is trying to persuade the Coca Cola Bottling Company in Waco, Texas to help the War effort by sending ten times the amount of Coke to his base. it was written in 1918. It is a terrific example of persuasive argument, fallacious reasoning and figurative language. I called the lesson Coca Cola: Defeating the Enemy Thirst ( a line from the letter.

I know kids will love it because it is relatable and ironic. The letter talks about the healthy and wholesome properties of Coca Cola ! Wow.

Anywho . . . Weight is at ticker. I took a nice walk yesterday and plan a Pilates session today.

11-03-2013, 01:58 PM
Good morning,

maryann-your job sounds really interesting. I think Coca Cola would still like to be known as healthy and wholesome. :devil: Good for you for forgoing your celebration meal so that you would not have to go through the temporary water gain.

gardenerjoy- too bad about the recipe but as they say nothing ventured, nothing gained. :)

BillBlueEyes-did you see your moonbeams this morning? I was blissfully sleeping in today.

nationalparker-lots of credits for you. You got me thinking about writing some new advantage cards too. Mine are all oriented to the being at goal- think I need some with more current focus.

sparks17- your success at the party is impressive. Thanks for the reminder about slow and steady.

silverbirch- salad not a three course meal is commendable!

anakin-sounds like you had a good plan to deal with lunches on busy weeks. It is very easy to get swamped in "too busy".

Ilene- yay for wine over candy- much healthier choice! :D

Lexxiss- hope you are feeling better. Sorry things are so difficult right now but you sound like you are managing just fine with what you need to do.

bethFromDayton-good plan for the Halloween candy and big credit you did not eat any.

Rosebud170-the amount of weight you have lost is inspiring to me. You started right about where I did.

For me today I am right on track for a healthy day. I ate a healthy breakfast, rode the exercise bike, read my cards, and checked in with my coaches. Now I just need to eat my planned lunch, dinner and snacks and head out for a walk a little later. Another sunny day here above zero.


11-03-2013, 10:00 PM
Well, I lied. I didn't do a trail walk but have been on my feet almost all day, and have danced around like a goofball with our dog until she ran to the water bowl. So have been active, just not the planned activity.

Wrote my new advantages card, journaled, ate pretty well, but still need to do my food plan for the week.

Dreading work tomorrow. I hate this feeling. Don't borrow worry.

Here's to the start of a GREAT, on-plan week!

11-03-2013, 10:35 PM

I've found it tough to stay in touch here ever since my beloved netbook bit the Big Byte in the Sky. But the birthday fairy says I get one tomorrow for my birthday! yay me! I spent about 3 hours this afternoon feeling desolate about turning the half-century tomorrow. How is it possible that that is me? No clue. But given the passing of so many this year, humans and animals alike, I am just glad to see my birthday once more! I do feel blue that my brother is not here to tell me I am old for a mammal. He told me that when I turned 42 -- not sure what he'd have had to say about the big 5-0.

I have laid some groundwork to get back on track. What I have learned this time round is not to stop. I plateaued/coasted/took a break for way too long... close to a year I didn't budge from the 250-255 range and here I am, having started weight watchers last Thursday (credit) at 275. I was 258 at the end of August.

Kudos for beginning again.

In addition, I have joined a gym in my neighborhood that just opened with a no commitment membership that can be cancelled with 14 days notice. I am planning on working it into my daily routine in the early mornings. I meet with the trainer tomorrow for weigh-in measuring, workout routine consulting etc. I think that's a good thing to be doing at the start of my 5th decade.

My mural voting competition is over. I really want to thank those of you who cast a vote my way--some over and over and over. I don't think I won. They posted that the 19 artists involved generated 91,000 votes over the course of the month. That's a lot of votes. The winner will be announced Nov 13th at an awards ceremony. I don't expect to win but of the top three I do have a favorite who I hope wins.

So, here I am. Thanks for still being here.

11-03-2013, 10:41 PM
Coca Cola has healthy and wholesome properties? Funniest thing I have read in ages!!!

I've had a good weekend. A nice NSV - I bought new jeans today. I've gone from a 22 to a 16 this year. I had hoped to be in a 16 by Christmas, and it is pretty sweet that I am there sooner!

Here are some of the things I wrote on my cards back in April -

I will look better. I will dress better. I will feel less self-conscious.

And I do! :D

11-03-2013, 10:43 PM
Hi all,

This has been a busy, but on plan food weekend. An indulgence thrown in, but one the plan could handle. For a change, we had a quiet weekend--not too much going on and our running around was on our own schedule. (And Saturday night, we went to Lowe's and Home Depot. How romantic of a Saturday night date is that!

I've had to talk myself down from snacking several times today and yesterday--but I've been successful each time, so credit for that.

I made a new advantages card, which is really "What has weight loss gotten me?" to keep myself on track for what I've accomplished--from [way] improved blood sugar and cholesterol, to an example for my daughter, to how much more fun clothes shopping is.

It also includes a recognition that I hadn't realized I'd felt self-conscious about my size--but realize now that I did--and do so less now.

I think it'll be useful to have a new card for my morning reminder.

Hope tomorrow is the beginning of a great week for everyone!

11-04-2013, 05:46 AM
Diet Coaches/Buddies – My walk, CREDIT moi, was out looking for owls after dark. The trick is to see them as they leave their roosting spot to go hunting. We saw a Great Horned Owl and heard some Screech Owls - not so great, but much fun. I forget how seldom I'm out in a dark place for extended time - dark because there was no moon (which had dallied with the sun all day and followed it home in the evening - which is entirely their business).

Eating was good enough, CREDIT moi. Going out in the evening helps to prevent the temptations for extra evening snacks.

onebyone – Happy 50th. May you have fifty more and another fifty after that. Kudos for joining your neighborhood gym.

Joy (gardenerjoy) – Yay for celebrating an experiment with negative results.

CeeJay - Yay for a healthy day.

maryann - Wholesome coke in 1918. . . hmmmmm. Do you know what year Coke removed coke from its ingredients? OK, I just googled that. From snopes (, "Coca-Cola didn't become completely cocaine-free until 1929, but there was scarcely any of the drug left in the drink by then." Congrats for "at ticker."

nationalparker – Now that's some good advice, "Don't borrow worry." Kudos for dog-dancing exercise.

Beth (bethFromDayton) – Super Advantage, "how much more fun clothes shopping is."

sparks17 – Yay for new jeans as an NSV - they gotta feel great.

Readers - day 7 Arrange Your Environment

The following example responses might be helpful.
Sabotaging Thought: I don't want to waste food by throwing it out.
Helpful Response: If I don't throw it out, I'll be at risk for "wasting" it in my body where it'll turn to fat. Which is a better way to waste it?

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 94.

11-04-2013, 10:47 AM
I used the leftovers of my failed dish (creamed cauliflower with no cream) in stuffing and it was quite tasty. I also used some leftover sweet potato & apple soup as an ingredient for a yeast bread and that turned out well, too. Credit for creativity with leftovers.

WI: +0.2 kg, Exercise: +40 135/1400 minutes for November, Food: 100% op, Read my Advantages and Responses: yes

11-04-2013, 12:33 PM
Good Morning, Coaches.

Ceejay: i love when I am on a roll like you are. When I allow myself to enjoy the rhythm, I can remember it is easier to stay OP than fall off.

Sparks and BethfromDayton: Super congrats on all the physical changes health brings. You are reaping the benefits of your courage.

BBE: Credit for a moonlight walk. I like mine in the warm summer evenings because I am the type that is always cold.

As for me: Dh,DS and I took a two hour drive to the Bay Area to buy a violin from Mr. Gu, the man recommended by the violin teacher. The mysterious and charming Mr. Gu works out of his home and provided us with a superior instrument $500 less than the music store's inferior one. Boy, it pays to do the footwork. Took advantage of the trip to do several chores. Food was was off plan - two restaurant meals when I had been eating 1 home cooked meal each day. But made great choices soup in a "boule" but left the "boule" and added a small salad no dressing. Dinner, I had the side of brussels sprouts as my main dish (yum - roasted with red pepper and olive oil) and took a small portion of my DS's tortellini as a treat. I did enjoy See's candy for dessert — a moderate portion.

All in all, a win-win day. Weight one pound up from ticker but that is to be expected. More importantly OP this morning, back in the saddle. I want to see 151 by Thanksgiving.

11-04-2013, 11:04 PM
I needed to see that line tonight - It's easier to stay on plan than get back on plan. Thanks for the reminder.

Work was crazy busy but no computer system shutdowns so that's good. I have relaxed this evening in grand style, just reading in the silence. No tv, radio, or music. Food was mostly OP today. Not much to report today - all work and little play.

Bill - DH says we have owls but I've not been lucky to see them - I mainly see our bats. Sister called to tell me she could hear an owl one day ... I said an OWL? I think it's a mourning dove. Oh, yeah, that's what it is ... ha ha.

11-04-2013, 11:05 PM
Hello Coaches,

Here to say I had a terrible eating day. What happened? A bunch of sabotaging thoughts like- "I've already blown it so I will try again tomorrow", "I deserve this cause I've been doing well" and so on. Knowing all the way through that all these thoughts are B.S.

So I am thinking about what Dr. Beck says about it being a million times better to stop now...and that's what I am doing.

Going to bed annoyed with myself tonight.

Hope everyone had a better day than this.


11-05-2013, 07:22 AM
Diet Coaches/Buddies – Was out again in the evening at one of those long meetings with a volunteer organization. The good news is that no food or snacks were involved. Food was good enough for the day, CREDIT moi.

Two walks, CREDIT moi, for a scheduled event despite the threat of rain and the reality of chill. I do like walking when I have enough warm clothes so that I can feel the cold on my face but not in my bones.

Joy (gardenerjoy) – Yep, Kudos for "creativity with leftovers." Creamless creamed cauliflower doesn't tweak my yummy chord, LOL.

CeeJay - Ouch for a day that left you feeling annoyed, with Kudos for facing Sabotaging Thoughts knowing "that all these thoughts are B.S. ."

silverbirch – Waving. Hope you're celebrating Guy Fawkes Day with fireworks. Around here at moment, few Americans would be inclined to celebrate that our Congressional building was spared 36 barrels of gunpowder - we're not in a love-our-congress phase.

maryann - See's candy in moderation is a big deal - Kudos. Congrats on chasing down the better violin for your DS. [Sensitive point: It wasn't a "moonlight walk" - she was on the other side dallying with the sun. I wasn't even thinking about her.]

nationalparker – Electronic silence is a joy - a neat example of Arranging Your Environment in the mental area. [I love our bats which I get to see if we dawdle on the patio as dark approaches in the summer.]

Readers - day 7 Arrange Your Environment

...Once I make changes at home and
at work to remove whatever temptations
.....I can, dieting will be easier.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 95.

11-05-2013, 08:32 AM
Ceejay - Glad that you stopped yourself. Everytime you stop yourself, you are building that muscle!

Maryann - now you have me craving Brussels Sprouts! Maybe I can get them together for dinner...

Yesterday I had dinner out and went for Subway instead of Burger King, even though I really really wanted BK. I was telling my husband last night that I still just love fast food. It is addicting - even the commercials make me hungry!

Today I am bringing my son to the dr in the city so we we will be out at lunchtime. I am trying to plan lunch and am feeling consumed with getting something "delicious". And I am feeling sorry for myself that I have to show restraint. I am reading my "It's not Fair" card and I have this, probably verbatim from the Beck book -

Accept it, move on, and do what I need to do to lose weight.

OK then!

No matter where he chooses to eat at lunch time, I can make a reasonable choice and show restraint. If he wants Five Guys, a burger is better than a burger and fries. If it's pizza, I can get 1 slice and a side salad, not 2 slices with sausage!

Tonight I will let you know how I did!

11-05-2013, 09:13 AM
Hi Coaches!

Still here...still battling project frustrations and common colds (better than the flu!). I'm still maintaining, which I consider a success during trying times. Food was off Sunday (although not too bad) and was back on track again yesterday. I'm headed downstairs for a written food plan today. credit.

Happy Birthday (belated) to onebyone!

CeeJay, nice job getting right back on track!

sparks, great that you have planned ahead for today's mystery lunch!

:wave: to all!

11-05-2013, 09:39 AM
Thanks coaches for the encouragement. Off to a better start today.

Today I need to:

ride exercise bike in AM done
arm/shoulder exercises done
go for a walk or ride bike in PM done
eat what I planned and not other thing more- resist all junk at work done
read advantage and response cards done
cook up healthy dinners for freezer to eat on hotel nights done
log everything at Sparks done
check back in at the end of the day to make sure all is done! done

Take care and have a good day everyone!

Edit- OK back on track. Just need to make sure that the kitchen stays closed tonight.

11-05-2013, 10:56 AM
Some sloppiness entered my eating yesterday. I'm going to follow CeeJay's example and get right back to it today.

WI: NC in kg, Exercise: +50 185/1400 minutes for November, Food: 80% op, Read my Advantages and Responses: yes

sparks17: I quit watching commercials because they were triggering cravings. I leave the room to clean the kitchen or do some exercises.

BillBlueEyes: I hope to see the crescent waxing moon after sunset tonight, but it looks like we're going to have clouds.

CeeJay: the response that works for me to "I've already blown it so I will try again tomorrow" is "If I got a ticket for running a red light, would I say 'I've blown it' and run all the red lights on the way home?" I don't have a good response for "I deserve this cause I've been doing well" -- so let me know if you come up with one! Entitlement is on of my biggest emotional triggers. Good for you for getting right back on track with a post and check list for today -- that's the best response!

11-05-2013, 01:54 PM
Good Morning, Coaches.

Yesterday was back OP and today I have a plan. Credit a Pilates session. Now in Starbucks waiting for a friend and stealing WIFI to do updates. I don't have wifi in my house. Later on I get spontaneous exercise by cleaning my house.

I agree with gardenerjoy. I stopped watching food commercials or at least muted when I can. I have an addictive personality and the ad executives know it.

Credit to all for hopping right back on track. I woke up this morning and thought, "I am sick of smoothies." Then I went ahead and enjoyed my smoothie. That is the best kind of back on track, when I can stop the stinking thinking before I overeat.

11-05-2013, 02:53 PM
Bill, you asked a little while ago about baguettes. I ate bread in France, a few little rolls, a few slices, that kind of thing. All very nice. Please share in my memory of how nice it was.

Maryann, credit indeed for a Pilates session.

I take credit for today's planned meals. And there was only a little freaking out and eating standing up behaviour - not a good look for me or for anyone really. Tomorrow I'm aiming for none at all.

11-05-2013, 06:50 PM
Hi coaches

I went to my quilting retreat and met goal of coming back at same weight. I kept to plan whick was eat meals and apples for snacks. Unfortunately meals were high calorie. I skipped dessert and breads but still ate too much at meals. Credit to me as I went back OP for even the half day after I got home.
I'm planning each day's food now. First few days were hard. I made small cards showing what I have in the house and that will help me plan and grocery shop. I've lost 14# since early July and 7# in the last 3 weeks scince I started reading and doing Beck. It's just what I needed.
Exercise is hard to get in daily so I joined a Gym. Today I got free Eval. from trainer and he set me up a program. I'm sore from just the little we did today. Boy am I out of condition.
Lexxis credit to you for getting back OP.
CeeJay sorr you had a bad day yesterday but credit for acknowledging it.

11-05-2013, 10:55 PM
Food today--breakfast and lunch OP. Dinner, we went out and I didn't choose well. I did only eat half the meal, so credit for that--but it wasn't a good choice and I knew it.

I'm wondering if I'm reaching a point where I should accept stabilization for a little while or if I'm just making up reasons and thoughts to not be accountable and OP in the evenings as well as during the days? I can't trust myself to "sorta do this" and not gain weight--and I really don't want to gain any weight back.

There was candy at work and I've done well with the "not about me"--"I don't eat sweets at work." I had a fleeting thought of "I love <candy item> I could take one home and have it tonight." and I did successfully talk back to that one: "No sweets at work includes not taking sweets home to eat later." I made an exception to that for *my* birthday cupcakes--but I only have one birthday a year. I told myself I couldn't permit any other exceptions or it would become a slippery slope. I bought my argument and left the candy there. Credit for that!

G'night all!

11-05-2013, 11:39 PM

Well I now have a foodplan and a workout routine at a local gym. Tomorrow I begin to implement this. I'm glad you guys are around for me to be accountable to.

This morning as a personal trainer was showing me the machines and building a plan for me, I found a tear come to my eye. I was really happy sitting there on that weight machine because I felt truly hopeful and I know it is the right thing for me to do and I am so very grateful I am able to do it. I just was overwhelmed.

My plan is to get to the gym and back before DH is off to work. I'll attempt this tomorrow morning. Since I did all the machines today I do cardio tomorrow.

Foodwise I am following Weight Watchers but have not faithfully entered my food in my tracker. I am planning but not writing it down after the fact. I need to do this faithfully. I now have my own computer again (yay for birthday gifts!) and have tracked for the day, so credits for all these steps taken to put me on and keep me on track.

Guess that's it.
See you tomorrow.

billblueyes I have been given one free weight exercise and as she gave me the set of dumb bells from the rack I thought of you and your neverending quest to get the weights back into their proper place. It made me smile.

11-06-2013, 06:31 AM
Good morning all :wave:

Onebyone good luck with getting up early too, it gets easier with time...When the kids were young I did it all the time to get home before hubby was off to work... and now, much older, I just like doing it to get it out of the way...

It's 520 and am waiting for my friends to go walking, CREDIT for just being up this early :faint: ... My friends and I do so much better at walk/running this early because, it's over and done with!! I do have a Group Power class tonight but going to that class is never an issue because it's so much fun!

Yesterday's biggest CREDIT was putting the almonds back in the container, when I was mindlessly eating and walking away :dance: ... I was pleased that I even thought of it!! Sometimes my mindless is so thought-less that I don't even realise I'm eating it, specially when it comes to small, so good those almonds :lol:... For once this week I have been in control of the almonds, the almonds have not controlled me...

11-06-2013, 08:06 AM
Diet Coaches/Buddies – Walked to vote, CREDIT moi for both. Some of my candidates won; some lost. Yay for the democratic process.

Eating was OK, CREDIT moi. Evening was, again, easier since we went out to a movie (Captain Phillips) which, for some reason, DW thought would be a gripping movie. Gripping it was indeed, although since a true story, we knew the ending.

onebyone – Yay for fully installed in your gym. I look forward to sharing dumbbell racking compulsion with you, LOL.

Joy (gardenerjoy) – One goal for me is to say "crescent waxing moon" intuitively without having to parse and design each word.

CeeJay - Yay for a planned day that is all checked off done.

Debbie (Lexxiss) – Project frustrations seem guaranteed with renovation. Kudos for staying level headed.

silverbirch – I like the invitation to share your baguette - less calories for me.

maryann - Can't do better than, "stop the stinking thinking before I overeat."

Beth (bethFromDayton) – Kudos for "not about me" instead of "sorta do this."

sparks17 – Seems like the whole story in a sentence, "I can make a reasonable choice and show restraint."

Nancy (CattHill) - Kudos for "went back OP" - we're in a back-on-track mood around here today.

Readers - Week 2 Get Set: Prepare to Diet

Welcome to Week 2. By the end of this week, you'll be better equipped to start a diet than you've ever been before. Are you starting to get the idea that this time is going to be different? Are you starting to understand why, this time, you're going to be able to lose excess weight and keep it off for your lifetime?

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 96.

11-06-2013, 09:49 AM
Good day, all! This month already seems to be flitting by on the calendar, but the days themselves aren't flying. How does that work? I missed checking in yesterday because I didn't want to check in before I got through some of the day, then ran out of time, working late and rushing home to cook dinner. Talked DH and myself out of a quick meal at Cracker Barrel, which we've not been to in maybe four months (I'd say we go several times a year, typically on terrible weather days). Ended up with black bean burgers, carrots and off-brand tater tots counted out and enjoyed like a third-grader :) Was so wiped out, that the evening consisted of reading and trying to ignore a battle-sound-filled movie DH had on tv and an early bedtime for both of us. No grand accomplishments, other than staying mainly OP.

Told DH I'll come get him and take him out to lunch somewhere today. I need to get away from the office midday, despite forecast of rain all day. Will balance the lunch with ground turkey taco salads (no tortilla bowl) for dinner. Phooey, need tomatoes.

Strange that weight on scale has been the exact same down to the .8 for four days in a row. I can't imagine that being right.

11-06-2013, 10:08 AM
Good Morning, Coaches.

Like Ilene, I am up ear;y this morning. Thought I would check in since usually I don't on my three work days.

Yesterday I finished a long to do list and stopped eating at 4:00. Sometimes I have found i just need to stop even though my brain says I need more food. I really don't and those days i can manage to stop, I jump a little ahead at the ticker. it is crazy how little I need to eat. ( I say again).

Onebyone: yeah for "Hope." I know exactly what you mean.

BBE: I don't know the story so I am looking forward to see the Tom Hanks movie.

11-06-2013, 10:10 AM
I did much better with my eating yesterday, swapping out just one snack for another reasonable choice. Aiming for 100% today on a rainy day.

WI: NC in kg, Exercise: +50 235/1400 minutes for November, Food: 90% op, Read my Advantages and Responses: yes

nationalparker: I've had the same weight for three days in a row. Maybe it's the weather? I'm not sure if that would be effecting bodies or scales.

onebyone: the gym sounds great! For those of us working at home on creative projects, I think it can help to have some structure and something to do outside of the house.

silverbirch and BillBlueEyes: my husband kept the baguette habit after our trip to France. But white bread isn't triggering for him. I had to make the rule "I only eat baguettes in France" to get myself back on track.

11-06-2013, 05:14 PM
Well, I went AWOL for a few days. Life came up. Back on track tomorrow. Tonight: I'll read my advantages and response cards, eat slowly while sitting at the table (which will be a luxury and a treat, based on the past few days).

Just trying to take it to heart when JB writes how the little things ALL count. I can start that tonight!

11-06-2013, 06:00 PM

Credit for making it to the gym and back before 9am. I left here at 7:35am. I fought myself all the way out the door, but once in the car I switched over until I got to the gym then felt super-tired and full of :devil: sabotaging thoughts:
-I can't do this
-I feel sick
-it's too early you haven't eaten anything you'll faint
I countered all of them by taking the actions: walked in, signed in, said hello, listened to the Star Card Membership Card get a star for every workout get a reward at every 8 stars shpeel while standing at the counter thinking I need to get going already. I don't care about the tshirt... found the file cabinet, found my card, sort of deciphered what was written on the card, realized I forgot my water but started anyway. Realized my warm up wasn't spelled out but got through it--it was figured out by the time it was over. I really was tired. It was just cardio day but my treadmill speed was lower than that of yesterday afternoon. According to my heart rate, which I will take as the sole and final arbiter of how my body is doing, I needed to stay a a slower pace than yesterday. I decided to listen to what my body was telling me. Over time, I reasoned, I will work my way up to that rate again and with consistency.

Foodwise I need to re-make my foodplan. I was completely stumped by what to eat pre-workout. No clue. I felt nauseous at just being up that early and even the thought of working out felt nauseous too. True! I had an ounce of cheese and about 9 grapes. Brought my water then forgot it in the car.

Tomorrow is my weight watchers meeting day. Anxious to see what the scale says from last week.

*credit moi* for checking in, working out, following a foodplan.

11-07-2013, 12:13 AM
Hi everyone:

Waving hello to my buddy onebyone. Glad to be back here with you.

For me, today was just fine. Off to the hotel tomorrow night- armed with a solid plan.

Credit today for:

-rode exercise bike
-did arm/shoulder exercises
-ate what I planned
-read advantage and response cards
-packed lunch and dinner for tomorrow
-logged everything at Sparks
-checked in with my coaches

Hope everyone rounds out the week in a healthy, happy way.


11-07-2013, 06:34 AM
Hello coaches,

It's been a while! I think I am doing OK with infrequent check ins. Had my first "weight is up" weigh in this morning so thought it might be good to touch base :-) I think I handled it ok - acknowledged my sadness about it, thought about what I have been doing not quite right, decided what to try to correct it and then just got on with it.

Another way of putting it I guess is that at the moment I am exploring how fluid I can be with this - how much can I "wing it" each day and how much planning and checking do I need. Apparently a bit more than I have done in the last week!

I think something I have been missing though is my credits. So I might start doing short evening posts with credits. So here's the first:

Credit for putting myself first this morning and doing my exercise / well being activities despite a busy work day that it would have been easy to decide was more important than my health. Credit for putting a limit on my perfectionism with work stuff so that I could get everything done today. Credit for sticking to my dinner plan despite the late afternoon getting off schedule.

11-07-2013, 07:45 AM
Diet Coaches/Buddies – Twice I took round trip walks over a mile, CREDIT moi. I really like walking with a destination; I spend not a single moment thinking of ways to take shortcuts or to quit early. I just enjoy noting that I'm thus far along the track.

At both destinations, I faced FREE left-over Halloween candies offered in bowls with high expectations that I'd help myself. CREDIT moi for stiffing both opportunities. I'd thought that I had mastered Halloween with not a single piece of candy and that it was over. There still may be opportunities lurking. During an evening with friends, I took some Brie and cracker rather than the M&M's or candy-corn. Brie is not a trigger food for me; I don't worry about eating a whole wheel of Brie; I've never bought leftover Brie at half-price the day after a holiday. Candy from an unlimited bowl is different. Rather than send my brain a signal of a happy event accomplished, it sends the signal that more would be better.

onebyone – .Yep, Super Kudos for follow through with your gym. The star for every workout was a key motivator during my early gym days. I coveted that count. They led to prizes. After a whole year, I got a cheap pair of weight lifting gloves (no fingers) that I cherish like a kid who collected attaboy gold stars.

Joy (gardenerjoy) – Love it, "I only eat baguettes in France." Perhaps I need, "I only eat chocolate at Charlie's Chocolate Factory."

CeeJay - Lovely sound to "armed with a solid plan."

maryann - This surprises me also, "It is crazy how little I need to eat."

nationalparker – LOL at tater tots "like a third-grader." Kudos for "staying mainly OP."

ForMyGirls - Ouch for "weight is up" - the challenge is note and carry on. Kudos for "putting a limit on my perfectionism" - that's a tough one.

anakin - Nice sound to, "I can start that tonight!"

Readers - Week 2 Get Set: Prepare to Diet

Before I tell you what you're going to learn this week, though, take a minute to think about how you've already changed as a result of the tasks of Week 1. What do you know now that you didn't know before? For example, did you know a week ago that it's crucially important for you to review at least a couple of times a day all of the reasons that you have for losing weight, to choose a healthy diet (and have a backup plan), to sit down and eat slowly, and mindfully every time, to give yourself credit continually for using helpful eating behaviors, and to catch and respond to sabotaging thoughts that interfere with doing these essential tasks? Do you now understand the importance of using Cognitive Therapy techniques to help you follow your diet and use good eating habits? It's the difference in your thinking that's going to allow you to make permanent changes in your eating habits.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 96.

11-07-2013, 08:35 AM
Hi Coaches!

Still battling a cold yet finding strength of mind to keep moving forward. Today we will paint at one of the rentals. Food has been pretty on track...still maintaining and the moments where I lack control are limited and of short duration. credit.

BBE, yesterday enroute to medical appts. I acknowledged that there will still be places where the candy is lurking. Sure enough, both bank and Dr. office had bowls, which I didn't touch. In retrospect, I do feel the "pre thought" helped me to be in control when the candy appeared. Great job, too, not dipping in.

Ok, homedepot awaits.

11-07-2013, 09:04 AM
Holding steady at 179.4. I suspect based on history that I'm going to be here for a bit, but that is okay. Today's small goal: get to the Y for walking and lifting.

11-07-2013, 10:21 AM
I didn't manage 100% OP, but I wasn't sloppy either. My plan just didn't match up well with my day. Good enough.

Today, I have two meals out of the house. Most challenging, though, is a show opening at the Art Museum. I haven't been to one of these, but I'm guessing it will be walk-around appetizers that look better than they taste and have more calories than they ought. And mediocre wine. So, my plan is a calorie-free drink and to look at the art. We'll go out to supper after and I'll make reasonable choices for a nice dinner, following my rule of wine or dessert but not both.

WI: -0.3 kg, Exercise: +40 275/1400 minutes for November, Food: 80% op, Read my Advantages and Responses: yes

11-07-2013, 08:42 PM
Good Evening, Coaches.

I think I will follow ForMyGirls lead and emphasis credits. Today was another non-chocolate foraging day at work. It would be convenient to not remember how I was powerless over eating every desk's chocolate supply just six months ago. Today I limited myself to two small servings of JellyBelly's and tonight's dinner is a smoothie with the last watermelon found in the field, grapes, kale, pea protein, lemon and almond extract. Super credit for my boys never giving me any grief about not eat with them at night. I sit with them and drink hot tea or water. It is so much easier for me if I do not eat my big meal at night. I am often too tired to make good decisions.

Today's weight was a thrilling one pound below ticker. Three ore pounds to release into the universe and I will be shopping for my "reward" black boots while weighing a number I haven't seen since I was fourteen.

Glad Lexxiss checked in. Yeah for spontaneous painting exercise.

Wave to all.

11-07-2013, 11:36 PM
Hi coaches!
I think I need to come up with an eating plan for traveling because I've done a lot of that of late and I can't eat the same as I do at home. Me and my husband went to visit family and then I had to go to the hospital for tests. I put on a kilo but then I lost it again. Going well with my exercise and did 25 minutes of it today. Haven't missed a day of exercise so far but I have had some aches. I got a pedometer and found out my daily steps isn't nearly as bad as I thought, at the moment I'm aiming for 4000 steps per day but sometimes I accidentally do a 1000 more. I've been reading the book Thin for Life and it has really given me hope that maintaining weight loss is possible.

11-07-2013, 11:38 PM
HI everyone.

I don't even want to post tonight--all I did was eat--my stomach was full and I just wanted to eat and eat--and I did :-(. (think binge) (but I didn't open either of the boxes of assorted chocolates--so at least some credit?)

I'm kidding myself if I think that I can back off and it'll all be okay--I need to stay vigilant or I'll gain weight--that's the way it works. Even staying at a "maintain here" state will require effort and work and energy.

I don't like my stomach feeling the way it does right now. This stops here.

11-08-2013, 05:20 AM
Good Morning coaches,

So happy to have found this thread!

Started a diet a week ago, and have already lost 4 lbs.

Discovered B only a few days ago; having to make myself take one step at a time instead of trying to rush ahead and falling flat on my face.

11-08-2013, 06:52 AM
Hi Coaches!

:welcome2: MikeB! Glad you found us! Your post reminded me that slow and steady wins the race. Best wishes as you start your Beck plan and continue your weight loss.

Me, did well yesterday, although food choices were spontaneous. I resisted all urges for comfort snacks which aren't in my plan as I drove around making contacts to try and offload this darned piano from my mom's rental. I'm remembering, too, that while I'd like to be done with it NOW it can certainly sit for awhile as we complete the renovation. Exercise, my usual now, was painting.

11-08-2013, 07:31 AM
:welcome: MikeB :welcome:

And, upon your first post, :wel3fc:

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

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

11-08-2013, 07:36 AM
Diet Coaches/Buddies – Not a single piece of Halloween candy appeared in front of me all day. I celebrate that, even though I can't take credit. There's something demonic in the notion that a bunch of candy executives order so much candy made and then the rest of us have to eat it till it's gone. Food was otherwise OK, CREDIT moi, with an afternoon snack larger than planned.

Exercise was crawling under a sink looking for the source of a small leak. It's easier to fix a gushing leak because the source is unambiguous - or calling a pricey plumber is better justified. More satisfying exercise was a walk, CREDIT moi, to the store in the rain in the dark for lettuce since we were out and DW was annoyed that she'd made such a nice dinner and didn't want it salad-less. The store had HUGE mounds of Christmas candy that annoyed me. That means that I face two months of chanting "not about me" when I walk past and remember which ones I ate as a kid.

Joy (gardenerjoy) – Thanks for, "walk-around appetizers that look better than they taste" - those guys call me so loudly. Perhaps it's also because I'm drawn to grab one quickly before they walk away forever.

Debbie (Lexxiss) – Kudos for the "pre thought" to avoid the candy. Methinks that's a key idea for survival with the store-displayed candy as well as the offered dishes. Doctors should know better - even though they have children and perhaps think they're doing their kids some good by giving away the candy at the office. Yay for painting exercise.

maryann - I love your use of 'foraging' in "another non-chocolate foraging day at work" - makes me laugh every time . . . and then cry.

VioletDolphin83 – Yay for more walking than you knew.

Beth (bethFromDayton) – Yep, credit where credit is due; Kudos for "didn't open either of the boxes of assorted chocolates." Alas, methinks you're right, "Even staying at a "maintain here" state will require effort and work and energy."

anakin - Acceptance per, "but that is okay" is a big part of a slow, steady loss - Kudos.

MikeB - Congrats for those four pounds gone forever - great start. Super Kudos for jumping right into Beck by finding a bunch of mutual Diet Coaches. Are you reading the 'Pink Book' (Beck Diet Solution)? Glad that you've joined us.

Readers - Week 2 Get Set: Prepare to Diet

. .It's crucially important for you to review at
least a couple of times a day all the reasons you
. . . . .have for wanting to lose weight.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 96.

11-08-2013, 10:03 AM
Hello, all! This week has been a doozy, work-wise. I'm thankful that it's Friday. No personal time this week, it's seemed - later work nights and no energy. Even making dinner seems like a major accomplishment. I planned meals that apparently even with planning I went over on calories - I need to measure portions because eye-balling them isn't working. Scale continues to rise and my mind is at the point of oh, whatever. Which I can't be at. I regroup when I have time to think, and will stave off the temptation of the box of donuts here for Donut Friday. Not in a good spot mentally from work and carryover to the home with the stress. It's not life or death, I'm not a surgeon leaving materials in a patient, I'm not working on nuclear stuff. I need to leave work at work. Easier said than done.

Will check in with personals tomorrow evening, hopefully. In the meantime, Welcome, MikeB! Glad to have you join us and you are SO RIGHT - don't jump into it... that's always my tendency. :)

11-08-2013, 10:29 AM
I was right about the appetizers at the Art Museum event, but wrong about the wine. Note to self: when a wine seller sponsors the event, the wine is likely to be good! But I stuck with my plan and just had a sip of DH's wine to confirm the observation. The best part of the evening was when we talked to our curator friend and he said we could go on into the gallery if we wanted. We were the first ones in and got to see over half of the exhibit before the gallery talk part of the evening started.

WI: NC in kg, Exercise: +40 315/1400 minutes for November, Food: 80% op, Read my Advantages and Responses: yes

VioletDolphin83: Thin for Life is one of my favorite books!

Hugs for bethfromDayton! BTDT. This is what works: This stops here. As well as posting here and making a food plan for tomorrow.

Welcome, MikeB!

11-08-2013, 11:05 AM
Found Beck online and have been reading the daily support for a week. It has helped. Put book in Amazon wishlist. But can I just buy the workbook and start the program?

I have been doing the 5:2 fasting diet and it has been very successful. I am in this for the long haul. I am changing the way I think this time. I have never felt successful even when I lost weight because of my defeating thoughts. My thoughts are going to be different this time and I am going to learn to maintain this time.

Some of the reasons I want to lose weight:
Be healthy
Smaller size jeans
Live longer for kids
Feel more comfortable in skin/clothes

Hope you are all well.

11-08-2013, 12:08 PM
Good Friday morning, fellow Beckites. Beckians?

And the best I can say about this week is, it will soon be in the rear-view mirror. Back OP last night and this morning, credit. Plan for lunch, credit. Did my walking yesterday, credit.

I think I'm beginning to understand the difference between settling for less than I know I can do, versus accepting what-is at a particular time. This is also partly because I had the chance to see the same distinction this week about another big goal in my life - a writing project. Interesting.

LoseToAll, I do a modified on-off plan. I'm OP (on plan) 6 days per week, and usually allow one free (but not insane) day per week. You've also started what looks to me like your Advantages list - you'll read about that in the book. Me personally, I'd encourage you to get that book off your Wish List and to your front door ASAP! It'll be the best $15 or $20 you spend!

11-08-2013, 03:41 PM
Thanks all for welcoming me and offering your support :D

BillBlueEyes Surfing for a diet tracker led me to Fitpal. Searching there (for something I can't now remember) I came across a reference to a B thread there, which apparently wasn't well used. Curious, I Googled to find out more - and here I am. And yes, I'm reading the "Pink Book".


11-08-2013, 06:46 PM
Coaches, Hello.

I did not get to my weigh in yesterday as I had to have proof of my monthly pass which needs to be printed from the Weightwatchers online site, which I put off and put off and then we lost the whole of the internets. Since you are reading this you can rest assured it is up again. Thank goodness. Weigh-in will be tomorrow morning instead. *credit for not using this glitch to eat*

My 2-years-in-the-making collaborative art show opened last night to a full house! Amazing. I am in a potters' guild and we have a weavers and spinners' guild above us in a century+ historical home. As part of the deal with our town we also manage and run a historical tea room and craft/art gallery. It seemed natural to me that the two guild should meld their mediums and so we proposed the idea two years ago and the opening was last night,a huge success. The place was full and everyone was thrilled and they felt a little "pride of ownership" so to speak, something that was sorely missing when I joined almost 3 years ago.
People were asked to contribute appetizers or desserts and I held it to my minimum. *credit moi* I kept thinking I did not want to undo my efforts at the gym. I completed my first week of 4 workout this morning btw. *credit moi encore*

Tonight I am crafting a grocery list and finally we get to go real grocery shopping. Thankfully my commitments are drawing to a close. Will report back in the morning with the results of my weigh-in. Good to be back amongst you all--new and old and returning and lurking!

11-08-2013, 08:47 PM
Good Evening, Coaches.

Welcome to MikeB and LosetoAll. I think the workbook and the book offer the same information but someone may correct me. I know it is tempting to jump right into dieting but what set this program apart for me was that I practiced the skills BEFORE I had to deal with the emotions that came up with eating less.

I can sympathize with nationalparker. Work was all consuming today. I am beat but I still have a little boy to help through homework and music and a husband to help sort through the half of a pig we bought (FFA). Just ordered pizza so I don't have to cook but for me THE KITCHEN IS CLOSED. The pizza is for the boys.

Checked in because I want to remember that eating pizza does NOT make me less overwhemed or tired.

11-08-2013, 10:23 PM
Hi all,

I have a credit for today--at about 1:45, I wanted my afternoon snack--I even took the bag of crackers from the cabinet--and then I thought to myself "No--you don't snack this early." and PUT THEM BACK. And waited until 3:00 (normal snack time) before having my snack.

My daughter and I talked about it--I told her I think I'm going to put response cards in the car to read before I start driving home from work. Evening is my hard time--and that'll keep me focused when it's hardest for me. I need to remind myself how far I've come, how hard I've worked to get here, and how important it is to me to stay the course.

I have breakfast planned with a friend tomorrow morning--but breakfast is one of the easiest meals for me to order out and stay OP!

maryann: Credit for closing the kitchen--especially in the face of pizza.

LoseToAll, if you possibly can, buy the book. There are some used ones on Amazon for $1 plus $4 shipping. (I don't know how it compares to the workbook--I have the pink book and really like it. I have the other book, too (mine is white but that's because it doesn't have its book cover). I re-read the pink one more.

anakin: One poster used to call us "Becksters"--I always kind of liked that one, but I don't think we ever reached a consensus or anything. That's a useful distinction--what is settling and what is accepting.

MikeB: Sounds like a great trail led you here.

onebyone: Congrats on your opening--and credit for keeping to your food plan in the face of that temptation.

gardenerjoy: Congrats on facing down the wine--that can be hard to do--especially good wine! Thanks for the hugs--I needed them. And now I'm going to make tomorrow's food plan!

nationalparker: I hope this weekend rejuvenates you from your rough week.

BillBE: I think I want it tattooed on my eyeballs "not about me".

Take care, all!

Edited to add: tomorrow's food is planned and in MFP.

11-09-2013, 07:44 AM
:welcome: LoseToAll:welcome:

And, in case you didn't get one of these 18 months ago, :wel3fc:

How did you find the Beck online?

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

11-09-2013, 07:57 AM
Diet Coaches/Buddies – Walk, CREDIT moi, included the library where I picked up the book Captain Phillips. I wanted to see how it differed from the movie. It's one of those books where the movie was better. The book reads like a transcription of his story as he tells it at a party - needs some editing of cliches that we accept so readily in personal speech but find tiring in written works. I also wasn't interested in the drama that his family experienced back in Vermont which was a large part of the book.

Eating was OK, CREDIT moi, although I found some tree nuts for my afternoon snack - the kitchen needs restocking of healthy foods. The supermarket had huge stacks of pumpkin pie filling - was good to see seasonal stuff that wasn't candy. I was tempted to buy dried figs, but didn't since my urge was for LOTS of figs, not just a small addition to breakfast.

onebyone – Monster Congrats for making the onebyone collaborative art show a reality. Yep, Kudos for giving yourself "credit for not using this glitch to eat."

Joy (gardenerjoy) – Yay for seeing the exhibit and leaving the walking appetizers behind.

maryann - Sending energy to keep going when you're beat and have a DH, DS, and half a pig in need of your attention.

nationalparker – Here's to leaving work at the office - I know that's a tough one.

Beth (bethFromDayton) – Evening is my hard time, too. Kudos for designing strategies to counter that.

anakin - Figuring out the difference between "settling" and "accepting" is one of life's ongoing challenges - Kudos for working that.

MikeB - Glad to hear that google still helps folks find us here.

LoseToAll - Kudos for a week already reading the Beck daily support. Re books: onebyone has used the work book only and was happy with that. If you're going to buy a book, I'd recommend buying one of the others. I used the Pink book, others have used the Green book; you can read reviews of both books at Book Reviews ( My take is that you do need one of the three books to really get the strategies into the brain. (I got the Pink Book from the library before I bought my copy.)

Neat that you've already found your diet, and specially neat that you already have committed to, "I am in this for the long haul." Glad you've joined us.

Readers - Week 2 Get Set: Prepare to Diet

How did Week 1 go for you? If you accomplished each day's task, then the likelihood that you're going to succeed on the Beck Diet Solution program is excellent.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 97.

11-09-2013, 12:54 PM

*credit* for my official weigh-in of 266.9 a whopping 8.3lbs down from my start on Oct.31st! I credit the gym workouts giving me that extra boost and a very late evening weighin after soup for giving me an extra high start weight--but I credit moi for re-starting.

I am going to decide on a reward for reaching my 5% weightloss goal=261.6. I think seeing two movies in a row at the theatre will be my reward. I used to love doing that when I worked at the cinemas.

Today is a challenge. We are off to see Evil Dead The Musical tonight. We have tickets "in the splash zone" and we were told to wear white t-shirts and there was discussion of "ruining the car seats" on our way home so maybe we should take public transit. Hmmm.
We are going with DH's Brother and his wife--whose father is being released from hospital today and sent home as there is nothing the dr.'s can do for him -- he was supposed to have a bypass and dialysis and nothing is going to happen so he's being sent home to die today and his only living relative, his daughter, my SIL, is going to this musical? I'm a bit incredulous. My BIL is emotionally clueless always and doesn't like his spouse's father and she is his only family... I can't understand being able to be away from your only relative, who really, may die while you are out. ? Anyway, we'll see what's going on there. I didn't know she was on her own. I would have gone to the hospital just to support her. I sure hope she has friends who did that for her...:(

Anyway, pizza is planned for us when we get there. I will have 2 slices.

Bye for now.

11-09-2013, 01:42 PM
Good Morning, Coaches.

I spent a fun morning in my closet trying everything on and donating anything a size too big. I felt a little hesitant because they weren't THAT big but I stayed the course. I am not going back up to the weight they look best. They are very nice and expensive work clothes but I reminded myself someone will love to get them. It makes me happy to know that everything in my closet now fits and is becoming. One of my advantage cards for the last two years says "I will wear my two Jones New York suits." I did that this morning. They fit beautifully.

The next big milestone is my new black boots. If I see 149 on the scale, I am taking the day and go to my favorite mall and buying myself a pair. I want to go today but I know that even though I am currently less than three pounds away, it will take me a least month to lose that. Acceptance is my answer to all my problems.

Kept the kitchen closed last night. Pilates is planned for today as is LOTS of puttering. It is the opening of pheasant hunting today. My boys are not hunters but there are lots of traditions (breakfast, lunch, and dinner) of which I bowed out. It feels good to not have to battle three food events. Tomorrow evening is game night out with adults and there will be lots of food. I am thinking of having my dinner smoothie before I go and just closing the kitchen down promising myself a nice sushi dinner by myself the next day. That worked for Halloween.

BethfromDayton: i completely agree that mainentance requires as much effort as weightloss. Doesn't seem fair. (Review my "acceptance" comment above.)

onebyone: Credit for the big loss. That is terrific

11-09-2013, 06:40 PM
BillBlueEyes. I did a search online to find the Beck website and did a search on 3fc for "Beck" and it came up. It is not easy to find unless Beck is a keyword.

I still haven't decided on the book yet but I may buy it used from Amazon. I think I will go with the pink one. The question is if the workbook is worth it.

I am doing well today staying in calorie count even going out to breakfast with husband. We went shopping together and got all this holiday food. High calories but I am going to try and work in a little into the diet. Small portions and accountable. I just need to not go shopping with my husband. If I had not been there we would not have bought it. I have no self control that is what I am working on. Always having a plan to overcome challenges is my goal.

Hope you all have a good day.

11-09-2013, 08:59 PM
Happy weekend, all! Not been the most productive but this evening, I'm relaxing and melting into the couch for a bit here.

Last night we went out for a bbq dinner and planned on a cheap movie ... then went to a hardware store to roam the aisles before the late movie start time. Looked at the vanity tops/sinks that we would like. Well - let's just buy it now and do this project tonight. Jackpot! Found faucets we both liked on sale and hauled everything home at 10 p.m. ... old vanity top/sinks was removed and box opened and new one was broken. ARGH. Stores are closed by this time. So that meant the project is now on hold as DH is back to work nights now. Got everything squared away, including vanity top for another bathroom and a stove while we had the truck. Projects are piled up for DH ... poor guy. There is only so much I can help with, too. ... I'm the one who runs back to the hardware store for whatever we need mid-project.

Trying to talk myself out of dinner tonight - lunch was late and plenty to get me through the rest of the evening.

To those considering buying the Beck book - I checked it out several times from my library before getting it from as a used book (pink one). Now if it just FOLLOWED IT more honestly to myself.

In an attempt to see positives, credits today include not getting lunch from chipotle on the way home with the goodies from the hardware store ... so far skipping a meal I don't need just because it's dinner time ... hm. That's all I got. Phooey.

Bill - Looking forward to hearing your thoughts about the book, Captain Phillips ... I liked the movie - the intensity of it surprised me because I knew how the situation ended of course. But I think it was because I didn't really click with the captain on his "tour" afterward. Tom Hanks, however, I like. I saw the previews for Saving Mr. Banks coming out next month and again, Tom Hanks will draw me to the theatre.

Beth - Hang in there and kudos for working to figure out a way to stay on track in the evenings. You've been a major inspiration to me for focusing and just doing it every day. Stick with it. I'm interested to see the next phase because I'm struggling with it myself. In my early 30s, I was 190 down to 135, then up to 150-155 after 10 years and I was okay with a few pounds a year adding up there... but up 20 more now is not okay but I'm fighting it like crazy to get a pound down now. Not following my words and thoughts and desires with actions. Sorry for the long "me" note - but I almost want it in my face that it's so doable and I'm just not doing it :)

Maryann - you're still showing me to stick with it and I thank you. Acceptance of stuff is very hard for me sometimes. I'm really struggling to keep focused with work stress and a DH who loves me dearly and for whom my weight is not an issue. I get to thinking, well, heck, I'm not getting anywhere, I deserve extra food after a hard day... certainly not what I need to do. MAJOR kudos for getting into those two suits. I love the visuals that it CAN be done.

Apologies for ramblings here.

11-10-2013, 01:40 AM
Hi everyone,

Checking in after 2 days of not doing so well. Eating poorly and too much. Tomorrow needs to look like this:

-weigh myself done
-exercise bike in AM done
-walk in PM done
-track at Sparks done
-read advantage and response cards done
-breakfast- egg whites and oat bran done
-lunch- salad, chick peas and tuna done
-afternoon snack- yogurt and berries done
-dinner- brown rice, chicken, veggies done
-PM snack- oatmeal and yogurt and berries done
-make a plan for next weeks dinners done
-check in here to make sure all these are accomplished done

Edit: going to bed right now so that eating more today is not an option!


11-10-2013, 08:50 AM
Diet Coaches/Buddies – Worked all day running a new Cable TV cord to the wall in the Living Room where DW wants the TV to live since we repainted a year ago. The cable had to go through the major sill beam of the house - Ouch. I don't like drilling into supporting beams. CREDIT moi for doing what I had to do.

Snacks weren't best as I want to eat to deal with frustrations doing what I had planned to be a simple job. Someday I'll remember that no job is simple. Walked, CREDIT moi, to dinner at an Indian place where I ate reasonably, including only a small chunk of DW's nan. Nan, which my digestive system knows is just white bread, tastes like heaven. And it carries much butter - like English Muffins.

onebyone – Yay for the consequences of gym. Can't wait to hear what "in the splash zone" means at a performance.

CeeJay - Kudos for checking in and moving forward.

maryann - Yay for suits that "fit beautifully."

nationalparker – Ouch for the reality of any construction task facing such pains as a DOA faucet. Kudos for biting the bullet and starting the project at 10pm at night. [I]Captain Phillips[/U], where he spoke of himself in the what-a-great-captain-am-I tone. Made me think it was his salvo against the lawsuit from some crew members that they weren't well taken care of during the pirating. I did build a respect for the Merchant Marine of all nations from the reading, though.]

LoseToAll - "Small portions and accountable" sounds like a great plan. My take is that you don't need the workbook in addition to the Pink Book, but someone here might have used both.

Readers - Week 2 Get Set: Prepare to Diet

Okay, on to Week 2. There's much more that goes into successful dieting than you many have realized. By the end of this week, you're going to know a great deal more. You're going to have more time and energy available for dieting, to be able to motivate yourself to exercise, to understand the importance of setting a short-term weight-loss goal, and to differentiate between and tolerate hunger and cravings. It'll be so wonderful once you find out - once and for all - that you never have to be concerned about feeling hungry or compelled to eat.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 97.

11-10-2013, 12:27 PM
Hey everyone. I am down two more pounds. I am liking the eating for over 8 hours very well. I have found now that 10-6 works really well. I had one treat this week - it was not planned, but I adjusted the rest of the day as well as the next, so I think I bounced back well.

I joined the Y last week and worked out this morning and I feel...tired in a stretchy way. I went intending to try out the pool...but I left my swimcap home (and I thought I had packed well and was so prepared!!) so I went to the fitness room instead. I tried out the stationary bike and several of the weight machines. I hope to get there once a week on either T/W/Th and then once on the weekends. It was fun and I think it will be a nice change.

NationalParker - so far skipping a meal I don't need just because it's dinner time ... hm. That's all I got. Phooey. I think this is a huge credit!!!

ceejay - you have a great plan!

Waving Hi to everyone, especially MikeB and LoseToAll!!

OK - just wanted to ask onebyone - does your art show run for a few weeks or was it just the one night?? Also, great weight loss!!!

11-10-2013, 01:48 PM
Good Morning, Coaches.

LosetoAll: I got the pink book on double sale at Border's (2.50) I have thought often it was the world's cheapest solution.

BBE: Certainly cable routing must burn extra calories as does sewing. The mental strain must produce more heat/kcal.

nationalparker: I have found it a huge help to be able to skip a meal once in a while when I am not hungry. In a way it is freeing. And my DH wants me to stop losing weight. I have explained to him I have a goal and he understands. His fear ( I think) is that subconsciously I am doing it to remain attractive to him or maybe that he hasn't shown how much he loves me. It has nothing to do with him. In fact he loves me so much I have the courage to face my personal demons.

Ceejay: Yeh to back OP. It is a great place to be.

As for me, I saw a new low number today. 2 pounds under ticker. 1.8 pounds till black boots. I will keep that number in my head as I go to the party tonite.

11-10-2013, 10:24 PM
Another weekend has passed by at the speed of sound. I wish the scientists would work harder on discovering why the earth turns much more rapidly on Saturdays and Sundays than it does Monday through Friday. :)

Overtired both days and even took a nap today in the sunshine streaming in a front window. Next to a warm fragrant dog, who will find herself in the tub tomorrow night. I'm not ambitious enough tonight to tackle it.

Just discovered Lark Rise to Candleford on streaming. I'm anticipating enjoying it this winter. I like the same actors that are in Downton Abbey, Cranford (a personal fav), and the Vicar of Dibley. Tomorrow night we're in for snow and sleet, they're saying... I am already planning soup and another episode. :)

Meal planning has been iffy at best and ignored at worst here lately. Instead of focusing on the week ahead, I'm going to do it a day at a time and consider that a success should I stick with it. WHEN I stick with it, I should say.

11-10-2013, 10:45 PM
Hi all,

I had a big credit today that I want to share. I had my planned lunch and then we went out errand running. I was *starving* when we left Sam's Club and by the time we got home I was shaking (that whole blood sugar diabetes thing). On the way home, I decided I was going to have an open faced pb&j and some grapes--and that's what I did. I was still starving (because it takes a while for the food to get into the system).

My tendency has always been to keep eating until I stopped shaking. This time I didn't--my hands were shaking for about half an hour after I stopped eating (the intended amount) and kept telling myself "it takes a while for your body to recognize it's not starving anymore."

Credit for not falling into the trap of 'more food' when what I needed was more time to let the food do its job.

And for another credit, I was hungry at bedtime last night but reminded myself that hunger is not an emergency. I did just fine waiting until morning to eat.

Dinner was not as planned due to a surprise text from my son--he and DD would be here around dinner time--so, of course, we happily took them out to dinner. I overate a bit, but not horribly, and did have a margarita. I was very clear with myself that a margarita meant no evening ice cream treat--and although I had to speak sternly to myself, I didn't have one.

I'm going to plan tomorrow's meals and call it an early night. I only need a few things from the grocery store, so may wait until tomorrow to plant he week's meals and go grocery shopping on Tuesday.

11-11-2013, 12:21 AM
I didn't mean to go AWOL and, when I did, I expected things to get back to normal tomorrow, but it's not clear that they will so I thought I'd post tonight to help me stay in a good place. I'm not planning and, so far, that's okay, but I know that's a slippery slope. It's nice to see that some of my other healthy habits kick right in. If it's lunch time, I fix a big salad, whether or not I have it written down on a plan for the day.

Welcome, LoseToAll! My take is that the Pink book without the workbook is perfectly fine. I bought the workbook but never used it as much as I thought I might. You can do the same sort of thing with a simple spiral notebook.

onebyone: I'm thrilled about the collaborative art show and that it went so well. Lots of credits there!

bethfromDayton: good for you for waiting until snack time and, then, for making a food plan for tomorrow! I like the idea of reading your response cards at the end of the work day before the evening.

11-11-2013, 12:34 AM

I've tracked all my food *credit* and am just barely ok for the rest of the week. A very heavy food weekend for me. Looking forward to burning some of it off over the week at the gym. I have my weight routine workout tomorrow and with the cardio at the end of it I am in there about an hour and a half I think. I may go after DH is safely ensconced at work vs. trying to get it in before he needs the car for the day.

billblueeyes Evil Dead The Musical (have you seen the Bruce Campbell film it's based on? A real classic! Though DH pointed out that the musical was a blend of Evil Dead and Evil Dead 2 -- you may need to see both.) was pretty good. One part was fantastic, a song called Bit Part Demon. Hilarious. As for being in the splatter zone, well we were stage left of it. It jst missed us: rows of spraying apparatus showering the audience below with fake blood. Pretty goopy stuff. Audience members proudly posed for snaps when it was over. All very odd but amusing, but odd. DH said he was in the splatter zone after all as someone on the balcony above us got him with their drink:dizzy:

sparks17 the art show is a show organized by me for the members of two guilds: potters and spinners and weavers. We share the same facility. I have one collaborative piece in the show. The show goes until Dec 22nd when we close the facility for xmas break. I'm not doing any craft or art shows of my own right now. I'm re-grouping.

Ceejay Kudos for gettin 'er done.

:wave: to all

11-11-2013, 06:31 AM
Diet Coaches/Buddies – Today's the day I tick my counter of months since my new journey. CREDIT moi for duration. I spent a long afternoon at a volunteer meeting whose main benefit was that no food was available during the whole time. Perhaps I should only spend time with folks who don't use food as a token reward for service.

Not much exercise; I used my car where I had intended to walk because I had an additional errand to run. In my next life I plan to restrict all my interests to people and activities within a two mile radius of my house. And own no car.

onebyone – Had to go read about Evil Dead The Musical. Apparently you guys started this at the Tranzac club in Toronto; now I could go to traveling version in Lynn, MA. Sounds fun. Have fun at gym.

Joy (gardenerjoy) – Waiting for "back to normal" seems like an increasing part of my normal, LOL. Always Yay for big salads.

maryann - Neat that you're less than a kilogram away from new black boots. Kudos for waiting - even though you're that close.

nationalparker – A proven working strategy, this: "a day at a time" - keep at it. Not ready to hear your "snow and sleet" thing.

Beth (bethFromDayton) – Yep, Kudos for "for not falling into the trap of 'more food' when what I needed was more time to let the food do its job." Yay for kids that come to visit.

sparks17 – Yay for the Y. And Thanks for teaching me a new phrase, "tired in a stretchy way."

Readers - Week 2 Get Set: Prepare to Diet

The Cognitive Therapy techniques you'll discover during Week 2 are designed to make the initial weeks of dieting go as smoothly as possible. As soon as you learn these additional skills, you'll have confidence that this time you'll succeed.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 97.

11-11-2013, 10:44 AM
Good morning:

BillBlueEyes-big credit to your success in maintenance. And I agree about food-free meetings-they would be a breath of fresh air.

onebyone-belated happy birthday to you. And fantastic weight loss for you.

gardenerjoy-nice to be where you are at-able to eat healthy without a plan. Thanks for advice on response to eating because I already blew it. Thinking of a response to "I deserve food because I have been doing well." That stumps me. Kinda like an alcoholic saying they are going to the bar to celebrate sobriety.

bethFromDayton-really great way that you dealt with the two food situations. Remembering hunger is not an emergency is a hard one for me.

nationalparker-we had snow on and off all weekend. I am enjoying the down time after what seems to be wall-to-wall fall chores.

maryann-yay for 2 more pounds gone!

Lexxiss-waving hello to you. Hope you are feeling better.

MikeB- welcome!

VioletDolphin- you are doing great sticking with exercise every day. That kind of consistency is going to pay off.

ForMyGirls-I like your posting of credits. I believe taking credit is really one of the keys to changing our approach to food, but it is hard to remember to do it.

Ilene-almonds are something that I need to stay away from. Love all nuts but they are just way to easy to overdo. I give you alot of credit for getting up that early to walk/run.

CattHill-good for you fro getting right back to being OP after your retreat. These kind of gatherings seem to always have difficult high-calorie food. And good for you for joining the gym.

silverbirch- credit for planning meals!

sparks17-yay for you with 2 pounds gone. Good for you for joining the Y. Hope you have many happy hours there. LOL re picking subway over BK. How many times have I forced myself to go to subway? Lots. But thankful they are there to offer a choice where there is some clue to how many calories we are eating.

LoseToAll-welcome! I think the pink book without the workbook is just fine. I never go grocery shopping with my husband- he has no weigh issues and no concept of buying lower calorie food.

anakin- I had a rotten week too. We just have to say oh well, that's over, and move ahead.

Today is a sad day for us-Remembrance Day- my husband's brother died almost 5 years ago in Afghanistan, so this is always a tough day. We will be heading out to a service in the small town up the highway this morning. A time to remember all who served and did not come home.

Hug your loved ones and enjoy your day.


11-11-2013, 01:34 PM
Good Morning, Coaches.

A quiet Veterans Day. Thinking of you, Ceejay, in remembrance of your brother in law. When I went to DC to see the monuments with my son, I wondered if I could bear watching him go off to war. I was grateful for all the mothers and their courage.

Yesterday was super rough with food. Credit that my eating is so clean now that I can identify the anxiety that leads up to overeating. I can identify, but apparently I can't always stop it. I tried to ease my anxiety by starting in on the cookie dough for the cookies I was baking for the party. I was able to stop myself but then at the party I ate a full meal when I had already eaten my dinner before I left. Oh Well. No use beating up on myself. I am so thankful I can quickly hop back on the sane eating wagon. I am reminding myself my body will want the addictive foods I put in it last night and it will be a day or two before it will stop craving them. Super reminder that it will not last.

This morning weight is at ticker. I have been to step class and my food is planned

11-11-2013, 03:09 PM
I am unsatisfiable today. I had my normal breakfast and my normal lunch, including lots of good fiber and protein, and I'm sitting here right now rumbling. So, I came here to read some of what you all have written and have talked myself out of going down to the vending machine, even for a relatively healthy snack, because it's not in the plan.

Sometimes the rumbling goes away after a little bit. Also I have my normal afternoon fruit snack to look forward to, but that is not scheduled until 3 pm and I'm not going to indulge earlier.

11-11-2013, 03:52 PM
Hey Beth - do you have Type 2 Diabetes or is it that you are at risk for it? My husband has diabetes and is on Metformin and does not eat as carefully as he ought to and it is hard to encourage him!

onebyone - I do love Bruce Campbell so...but I could not sit through those movies. Too much gore for me. I supposedly "watch" The Walking Dead with my husband and older girls but I keep my eyes covred and walk out of the room for like half of it! But Bruce Campbell is awesome - my favorite part of Xena! The art show sounds lovely. Enjoy!!

maryann - you are motivating me to look more closely at my emotional triggers. Hope you get back on the sane wagon with no trouble!

I am doing ok today. Dinner is out and usually fast food on Monday - maybe it will be pizza tonight. Whatever it is - moderation. Control.

11-11-2013, 07:09 PM

I got good news today. My studio landlord put the drywall up in my studio over the weekend so I am ready to start to really use it once more. I have ordered my radiant heater from Lee Valley Tools and I trust their products so I expect it to heat my "hard-to-heat workshop(s) and garage(s)". Free shipping made me order online and since they are nearby I should get it soon.


I continue to track my food and still on plan. *credit* I cooked from scratch today which is the best way for me to go. We also have at hand a raw veggie tray for snacking tonight.

sparks17 the lead actor in the Evil Dead musical is a dead ringer for Bruce Campbell, though he's thinner that Bruce was I think. Still, a *very pleasant* experience watching him perform. Have you read his autobiography? I recommend it.

anakin I know those days when the hunger just doesn't let up. Those are the days when the weight is really being metabolized is my take on it. Gardenerjoy has often observed that some days are hungrier than others. "Oh well" is the proper Beck response to this experience I think... if possible.

maryann I was remembering that addictive take out restaurant fast food WILL trigger a body craving for more of the same. It does take time to pass. Thanks for posting that today--it reinforced my own thoughts as I am trying to leave behind my high food weekend. I cannot expect to eat "like that" AND lose weight. No way.

CeeJay Condolences to you and your DH in regard to your BIL's passing. My uncle's brother died right next to him as they headed into Dieppe in WWII. He survived and never forgot. The only other war remembrance I do is for my grandfather who fought on horseback, with a sabre, for the Hungarians, against the White Russians in WWI. The Hungarian survivors were captured and taken to Russia (I think) and then he escaped with a friend, taking cover in a barn when the rest of his friends assembled in the town square where they were promised they would be given their freedom. The two of them watched as everyone was shot. He hid and was helped along the way outta there by farmers, working to stay alive. In the end he *walked* across Europe until he got back home to Hungary where he married my grandmother shortly thereafter. He picked up 7 languages along the way. He had a scar across the bridge of his nose from a sabre. Once I asked him to tell me about it but he said little girls shouldn't hear that kind of thing. What I wrote here is about all I know.

BillBlueEyes *credit* for ticker uptick. I am about to go out the door to the gym right now. I *will* have fun.

LoseToAll I have only truly used the workbook for the Beck program. I liked succumbing to the daily tasks and checking them off in the book. I felt like I was really working the Beck program and it kept me engaged and it helped drill the basics into me. I have picked up the other books but haven't found anything in them that the workbook didn't cover.

11-11-2013, 07:30 PM
BillBlueEyes. Saw the Captain Phillips movie, interesting but I would like to know if that is really how it happened??....

Onebyone that is very insightful to say that fat burns more when you have a hungry day. I love that.

I did good over the weekend. Stayed in calories and I halved my chocolate muffin.... that is something I have to take credit for.

Hope you have a good rest of the day.

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

I made several changes from my written plan, but kept totally within parameters. I forgot I'd made a lunch date so changed that (but ordered well). I had an emotionally rough day, which I did not eat over, but it sapped a lot of my energy and didn't feel like cooking. DH had leftovers and I had a within parameters substitute meal.

sparks17, I do have Type 2 diabetes--and mostly pretend I don't. I hardly ever cop to it--just refer to 'blood sugar issues'. I keep my head in the sand. I told my GYN once that I pretended it didn't exist and she told me it didn't pretend I didn't exist! I take 1000 mg/metformin every day. Before this weight loss and change in eating habits, I took 2000 mg/metformin every day, and a dose of glipizide. My blood sugar was actually getting too low, so the doctor cut my medications.

One of the hard things for me is simultaneously keeping in mind that hunger is not an emergency and hunger is an emergency, because sometimes, in terms of a sugar crash, it can be. So, I never did the "skip lunch and don't eat from breakfast to dinner" exercise in the book.

Encouraging someone is hard--we all know how hard it is to even encourage ourselves.

Take care, all!

11-11-2013, 09:59 PM
One day down ... I hate that I'm dreading five of seven days when they're work days. I need to regroup here mentally. Tonight my living room is my refuge with flickering candlelight from a beautiful array of candles on the mantel. Planned on a fire tonight when the snow started but it's holding off a bit, so I'll skip that tonight.

We found a buyer for the treadmill (aka the albatross in my front room that hurts my knee when I use it), and got it all cleaned up for the buyer coming this week. Of course, now I am aware that it has a squeal at 1-2 mph, but I never noticed since I'd start at 3.0 and go to 4 and put the tv on loudly.

How many Day Ones can we have? That's what I'm asking myself. Today is Day One, Take 101, it seems. But ... credit for realizing that at least returning to program is worth it. A day on plan, ending with stopping for a Papa Murphy's garden salad for dinner. I've never bought their pizza, but get 3-4 servings from that garden salad.

Went super light today and think it was a reality check for me to realize that I need much less than I've been eating.

So much inspiration here. Kudos Bill for another month guiding us and notching another month as a Beckster. And Maryann - you seem to "get it" much more than me - it's still a mystery why I sabotage myself.
I owe more personals - but am off to run a hot bubble bath and not plunder in the kitchen.

11-11-2013, 11:29 PM
nationalparker good for you for starting over again, the saying in my signature has been there for years and I truly believe it : "Falling down is not failure....Failure is staying down." Hang in there :) I sabotage myself all the time, hence why I've read this book and am trying this method... I need help too...

bethFromDayton I find it easier to encourage others than it is to encourage myself :yes:

onebyone Yay for heat in your renovated studio :smug:

Getting tired but waiting for DS and his wife to arrive from his home 6 hours away for a few days of pre-Christmas visit. They will be back on the 27th of Dec for a few days also... It'll be nice to see them as we haven't seen them since August...

Today I had many credits : ate what I planned... did 2 sessions of planned exercise, walk and the gym... I have planned for tomorrow... I did a lot of unplanned exercise too...

I've also discovered that I have to continually be hungry in order to lose weight, and that sucks! At least I am getting a better at being able to differentiate between hunger, craving and mindless eating, even on the weekends...

TTFN :wave:

11-12-2013, 07:29 AM
Diet Coaches/Buddies – I finally got the cable feed for the TV at a jack on the south wall of the living room - moved from the west wall. Feeding cable through walls - after they are finished - still challenges me. CREDIT moi for completion of the living room portion of the task. There's still some attaching in the basement to complete.

Food was only good enough; CREDIT moi for being aware. DW wanted to see Robert Redford's All is Lost ( One gets 96 minutes of his face and less than a dozen words. The reviews are good; I left wishing for more character development than resilience. I did spend time admiring that the 77 year old character was agile climbing into a boat from the water up a rope - that takes some strength.

onebyone – Yay for drywall when that's what's missing.

CeeJay - Sending supportive thoughts as you remember your BIL. Ouch for a rotten week, with Kudos for "oh well, that's over, and move ahead."

maryann - Interesting that you can "identify the anxiety that leads up to overeating" - the really difficult part before taking action.

nationalparker – Love your use of candles to create a calming environment. My read is that we can take "Day One" as often as needed; each time is experience banked and lessons learned.

Beth (bethFromDayton) – I can appreciate that medical reasons can make hunger a true emergency. I've always admired my friend who religiously eats a single cracker as needed.

sparks17 – Sounds like a plan, "Whatever it is - moderation. Control."

Ilene - Super Kudos for "I am getting a better at being able to differentiate between hunger, craving and mindless eating" - I'm occasionally capable of ignoring that. Neat that your DS and wife are making the trip to see you.

anakin - Yay for "I'm not going to indulge earlier" despite the "rumbling."

LoseToAll - Yep, Kudos for halving a chocolate muffin. The Captain Phillips movie was essentially true to the book - the details changed for cinematic affect were reasonable to me. The one item in question was the exact reason the pirate leader left the life raft - the book made that ambiguous rather than clear-cut as in the movie..

Readers - day 8 Create Time and Energy

Dieting takes a commitment that goes beyond eating differently. For starters, you'll need time to plan meals, to make lists, to shop for food, and to cook. You'll need to eat slowly, to exercise, and to read your Response Cards. It all takes fortitude and mental energy, especially if and when sabotaging thoughts get in the way.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 97.

11-12-2013, 10:55 AM
Hi Coaches!

These projects, and the uprooting of life as I used to know it is becoming an acceptable part of my routine. Credit. That said, we grabbed DD and granddaughter and headed over the hill after work last night. I have at least one pool day and intend to take advantage of it.
Yesterday, I had many credits. I enjoyed my morning smoothie, I had an appropriate meal at work and I did not have costcopizza on the way over and instead had costcorealcrabsushi. Credit. I purchased Amyshealthypizza to cook on our arrival and found some yummy premade chopped veggie/barley soup for our lunch today. Each positive choice I can make moves me forward.
I'm grateful I had some time to myself this morning (with good internet) to check in. Now DH is up, baby is stirring and my day will be filled with others. 1 hr until pool opens. I'm working on a plan to get there to visit with my friends knowing we will go back later with the entire family.
I continue to wish you all the best as we work together from all our different spaces to live our lives with food sanity.

BBE, Kudos for yet another month of maintenance and your continued devotion to our group.

CeeJay,I thought of you many times yesterday. My nephew is in Afghanistan right now. Thank you for reminding us of the simple act of hugging our loved ones. Thank you, too, for remembering me, even when I'm not "here" I am always reading.

nationalparker, kudos for arranging your environment in a pleasant way after returning home from a rough day. I do believe that emphasizing your success is very important. I read many successes each time you post. I think one of the best is to keep posting here!

Beth(fromDayton), big credit not eating over an emotionally rough day! Kudos, also for dealing with those clothes that no longer fit!

LoseToAll, nice job halving that muffin!

onebyone, nice that the landlord is coming through with studio improvements. It's nice to have you back since you got back online w/birthday gift! Great job getting back to cooking from scratch!

Ilene, thanks for the line, "Today I had many credits" (and sharing them with us)! My perception when I hear that is that when we emphasize the positive it provides the good headspace to move forward with another day! Credit!

CatHill, kudos for a great retreat and for joining a gym!

sparks17, I love your two key words….moderation...control. That's thinking like a thin person!

anakin, kudos for coming here and posting on a day when you felt "unsatisfiable". What I've noticed by coming here is we all have those days.

maryann, so interesting to me that the cleaner you eat the easier it is to notice the anxiety that leads up to overeating. Credit for hopping right back on the wagon.

gardenerjoy, great that your insight to post in the evening anticipating things might not be back to normal "tomorrow". I love when the healthy habits kick in automatically….benefits of continuously working a program!

The family is rising….must go…

:wave: to all I have missed. Thanks, all, for sharing your daily journeys.

11-12-2013, 11:22 AM
Good morning! Last night we had a change of plans and I actually ate dinner at home. Good because it was real food not fast food. Bad because - it was so tasty I had unplanned seconds! I ate a bag of broc/caul before I had dinner, which was Arroz Con Pollo with Black Beans on the side. I usually only make it if I am not going to eat it - I try not to eat white rice! - or we are having company.

This made me think about the holidays. In the past I have lost my grip on weight loss around Christmas and then slowly started gaining everything back in the new year. I want to avoid this, lol!!! But how do I balance meals for my husband and me, which should be lower empty carb and high protein/vegetables. And then my daughter who is allergic to everything but eats rice and beans like a champ! And my other three children who are healthy, normal weight, no issues, and just want their traditional foods like always.

I know the big picture answers - self-control and moderation to start with. Some things my husband and daughter and I are just going to have to NOT EAT, as I don't want to ruin the holidays for the other kids.

But I thought of this. I want to make a list of what I usually make and when I usually make it. Instead of having treats available for 6 weeks I have narrowed it down to certain days. I will give the kids a list of the usual desserts and they each get to choose a top 3, and I can guarantee them that I will make each one once. We are hopeful that my daughter will be able to eat more next year so I am treating this as a temporary change. I will also test out a few new recipes, so we can start having new favorites. I hope. I can plan to allow myself dessert on certain days - I think there are 5 days in December that I will still make our usual stuff, plus an extra option or two for my daughter. Lots of work, sigh. Those are the days to practice moderation. Other days I will need to just be NO CHOICE.

11-12-2013, 07:29 PM

I think I've found the optimum time for me to do my extended workout: 3:30/4:00. I just tried that and I'm not creatively productive then, usually just passing time until I pick DH up from work. My extended workout is 10 min warmup on bike+7 weight machine exercises, 1 freeweight exercise and ab crunches(blech) done twice+20 minutes of interval work on the treadmill with a 5 min cooldown. I was going to do all that yesterday morning but with the snowfall (blech) I just never went. I'm supposed to go 4x a week, 5 is above and beyond, so I am on fitness plan even with delaying until today. Tomorrow is just cardio--seems easy and fast. I can't believe I am enjoying the gym. *credit moi for enjoying the gym*

Foodwise I continue to clean up my act. On plan 100% today. Weigh-in should be Thursday morning. This weekend's salt bombs are slowly leaving my system. *credit* for knowing the # on the scale is just information and not a measure of much else ie. not a reason to panic and then fall into despair. Just hold the line.

Have a great night everyone.

11-12-2013, 08:03 PM
Whoo hoo...two days OP :) Alone again tonight as DH is working his last night shift. Dinner was big salad and chicken. Put in for the afternoon off tomorrow - car maintenance and hopefully some of the home projects. Being off tomorrow is all I can think about this evening... We have an office Thanksgiving luncheon tomorrow. I'd initially signed up for the first time in years to attend, but with more than 250 or so there, I don't worry about skipping it. Will feel guilty, but not too much. I don't need the extra calories and temptation on Day 3 on track.

Cold in the 20s/30s here today ... 60 on Sunday. Go figure. This is as I'm getting my snow tires put on.

Thanks for the review, Bill - I like more dialog than that in a movie (Lost at Sea) ... I struggled with Tom Hanks' Castaway and I really like Hanks. I would LOVE to live where I didn't need a car and could use zipcar for hardware store runs.

OneByOne - Great discovery on the perfect time for building in the activity to your day. Completely understand your desire to skip on a snowday. Ugh.

Sparks17 - Understand your desire to keep the holiday treats still part of the holiday, but also remember that times spent together having fun and making memories will trounce the food for the kids, too, so even if they just pick one, that makes it special. Good plan in advance!

CeeJay – I hope the remembrance service was moving. I, too, add my condolences over your BIL’s passing. You are doing well with two good goals met – what Beck’s features do you find the most helpful?

Lexxiss - I sure hope you get good rest because your notes are always so filled being action! Kudos for skipping the Costco pizza. About 15 years ago I used to enjoy a slice of cheese pizza every month, not knowing it was all the calories I should be eating in one day ... not even mentioning the fat. Ack.

Ilene – Are there other foods that you can swap into your meal plan that are more filling so you’re not hungry all the time? That would derail me too easily. I hope your time with your son/his wife are wonderful! Treasure it!

Beth – I can commiserate with your rough day that sapped energy… great job ordering well at the lunch out. How does it feel to walk now – I miss some posts here and just jump back in.

Maryann – Keep on keeping on – You are RIGHT THERE!! Look back at this year and be impressed…month-by-month, the ticker is dropping!

Waving hi to all others and hoping our new members are doing well!

11-12-2013, 10:58 PM
Hi all,

I wrote some new response cards this morning for my after work reading and then wrote one at work to prep for the evening. We went out for dinner and Bob Evan's bread is usually a hard thing for me--but I ordered well and was very clear to DH and to myself--I will be GLAD if I don't get a second order of bread. I will be happy that I didn't have it and if I suggest getting one, then please remind me of that. Well, I actually didn't finish my "dessert" (a cup of fresh fruit) because I was full--and didn't order more bread.

This evening has been tough at home, though--I've really wanted to eat. My mind keeps going back to the "I'll be glad if I don't eat more tonight"--and although I have to keep telling myself that, it is working.

I haven't been exercising--I need to get that back into my life, but am concentrating right now on the eating behaviors, since I'd been slipping there.

Oh--I hit a new low today--178.8. I never want to see 180 again.

Have a good night, all.

11-12-2013, 11:40 PM
Hi coaches! :)
I've lost 2 kilos since last time I posted, which is good. But at the moment I'm sick which is getting me down. I'm fairly certain I have gastro and I'm waiting to get better before I do more exercise. I did exercise the other day at a slower pace and I ended up regretting it and having to spend half the day in bed.:(

11-13-2013, 08:42 AM
Diet Coaches/Buddies – I completed the basement portion of the job to move the cable from one wall to the other in the living room. CREDIT moi for finishing a job that had bugged me so much that the Sabotaging Thought to leave the not-publicly-visible part undone called loudly. That last part of the job was the only part that went easier than expected; I spent more time dawdling to get started than I did working.

Dinner included bread made from Einkorn wheat ( - totally new to me. I had no idea that the wheat grown for the convenience of giant combines ("the green revolution") has less nutrition, less protein, less resistant to disease than heritage wheat(s). Makes my heart sing that a small die-hard group on the planet seeks to preserve foods of value. Now I want to grow a tiny patch of wheat and make my own loaf of bread.

onebyone – Kudos for selecting a workout time that you're likely to use often. And Kudos for recognizing that salt bombs will leave.

Debbie (Lexxiss) – Yay for "costcorealcrabsushi" rather than "costcopizza" - anything but costoFREEsamples, LOL. Thanks for the reminder, "Each positive choice I can make moves me forward."

nationalparker – Kudos for skipping an office luncheon because "I don't need the extra calories and temptation on Day 3 on track" - it's so easy to justify going so that no one will feel hurt.

VioletDolphin83 – Congrats on that kilo gone, but Ouch for feeling sick. Hope your body gets tired of being in bed and recovers quickly.

Beth (bethFromDayton) – Kudos for not finishing dessert because you were full despite it being a healthy one. Congrats on that new low.

sparks17 – Super Kudos for the thoughtful planning for holiday treats. Taking inventory of when you've prepared treats in the past so you can make changes is a wise step.

Readers - day 8 Create Time and Energy

Don't assume that this time and energy will magically make itself available to you. If you're like most people your days may already be very busy with work, family responsibilities, housework, social events, volunteer work, and other commitments. Most dieters I've counseled over the years couldn't consistently find the time they needed to follow their diets until they created the time. In other words, they needed to look at their calendars and - in writing - schedule in time for dieting. Often, this meant decreasing, delegating, or eliminating some tasks and activities.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 97.

11-13-2013, 02:14 PM
I did a self-check on my calories this past week. My 7-day average was 1,592. My highest day was 1,981 and my lowest was 1,216. I am right where I want to be!

Violet - hope you feel better soon.

Bill - you made me think of the Little Red Hen, talking about growing your own wheat!

Beth - you are at my goal weight!! Well, I may want to set a new goal when I get there but I think under 180 is amazing!!!

Nationalparker - Thanks for the reminder. The holidays are about way more than food!! I've discussed it with two of the children so far and the discussion included candles and decorating and advent calendars as well as food.

onebyone - Giant credit for enjoying the gym!!

Oh, I thought that I should mention that I did some aerobics in the pool yesterday. WHAT A WORKOUT!! I really felt it all over my body, in a good way. Can't wait to go back on Friday!

11-13-2013, 03:48 PM

My cat Caesar has his eyes *almost* closed. If he catches me looking at him he may decide to wake up and come bug me. I don't want to be bugged by Caesar, so I am watching the screen and avoiding him. I think he may be--crap I looked--no he's not asleep again. He hasn't woken up to come bug me so I may be lucky...

Foodwise still tracking*credit still onplan*credit. I think I may have to accept that my weigh-in day is Saturday vs. the Thursday that I used to have. It seems my Thursdays keep getting filled with outside obligations and I can't ever get to that meeting. Saturday morning seems doable. So, for now, I'll consider the Saturday weigh-in my official one.

Today I will find out who won the Downtown Markham Mural contest I was in. One of the 19 of us will be awarded the $5000 commission to create a piece of public art for the development site. I sure hope it's me. I think there were other artists who had way more social network contacts and I believe they won the popularity vote. Still. You never know. My invite to the award ceremony says it starts at 4pm and goes to 7pm. Dumb hours, but I think this is because the Mayor will be there and DH says the Mayor doesn't want to do any overtime. If I lived in Toronto this would be Mayor Rob Ford (HA) but it's Markham, just north of Toronto. My goal will be to shake the Mayor's hand. There is a cocktail reception and a viewing of the artwork between 4 and 5 with the official ceremony at 5. DH has to get off from work early to go there with me. I hope to win but will be surprised if I do. I'm not sure how to eat at this event, except to choose wisely. I am going to aim to minimize the calories that's for sure. Once we finish there I am heading to the gym for my workout--just cardio--but knowing that takes the edge off of the food issue for me. I will have a chance to burn some of it away right away.

I stepped on my scale and saw 269 this morning. It is taking FOREVER to drop the salt weight. I will drink more water today and also have some green tea. I would like to at least be where I was last Saturday for this Saturday's weigh in. Thankfully, it's only Wednesday.

ok, laundry awaits! seeya.

11-13-2013, 10:10 PM
Hi everyone.

I still haven't gotten back to doing a written plan, but my breakfast/lunch/snack are still exactly what I plan the night before, even if I don't write it down. I've got a response card on my desk at work to read before I do my end of day tasks: "I worked too hard staying OP today to blow it by going off plan tonight." That seems to be speaking to me.

Today, I also read the couple of cards I'm keeping on the passenger seat in my car. It does make a difference--refreshing my brain at night for what I'm trying to do. It's more than just the advantages--it's the reminder that off plan at night equals unhappy news at the scale. (Yeah, it's just information--but it's information that would say I'd been off plan!)

I have developed a craving for a particular sweet. I've had it for several days now and it has not gone away. I also have not given in to it. I have told myself I can have one Saturday if I still want one then. Credit for not just giving in. Credit for giving myself a schedule. Credit for recognizing that cravings are NOT hunger.

onebyone: Credit for the food tracking--that is impressive and worthy of great credit! I hope the art event went well tonight.

sparks17: It's great that your calorie intakes are where you want them to be--that's the definition of success! I know what you mean about "under 180" being your goal--180 has been my goal all year--it's 50 lbs, it's my halfway point, it's a weight I can't remember when I was last at. That's why I have my overall goal (130), my mini-goals (under 8 lb drops, currently 175), and my mental-goal (which is currently 168). It's confusing but it keeps my daydreams interesting! It's good to hear you're having good conversations with the kids about what the holidays are going to be like.

BillBE: Patching walls is *fun*--if you say that enough, you might start to believe it. Credit for finishing a job that is literally out-of-sight. Making one's own bread sounds dangerous to me!

VioletDolphin: Congrats for being down weight-wise, but I'm sorry you're under the weather. I hope you get the rest you need.

nationalparker: I give you credit for skipping the Thanksgiving luncheon--that can be hard to do--but those things are so challenging, food-choice wise! I'm still not walking for exercise again--that was about the only high note in my old job! My new job doesn't have the same kind of corridors to make hallway walking feasible.

Lexxiss :hug: for your constant upheaval--and big smiles and :carrot: for handling it so well!

Ilene: Thinking of you and hoping the visit from DS & family is going well. It's hard to be hungry--I hope you can find an intake level and type that works for you.

Take care, all!

11-13-2013, 10:26 PM
Hello Beckies,

onebyone- great news about being onplan. Hope you enjoy the awards ceremony, no matter the outcome. And imagine that-- enjoying the gym. :cool: Your story about your grandfather was really amazing.

sparks17- nice average calories for the week. Pool aerobics sounds fun. And no sweating- that's a bonus. :D. I am with you on the Christmas thing- I absolutely need to not fall into any sugar and fat over-consumption. I hate that pattern. Binge in December and regroup in January. Your plan sounds good- love the idea of specific days set aside for eating a few extras. Thanks for that because it helped me see that I really need a solid plan for the month.

Lexxiss- thank you for your wishes. I wish for your nephew a safe return. You are doing great keeping healthy in your crazy schedule.

BillBlueEyes- how did the Einkorn wheat bread taste? I learned a lot about the manipulation of wheat in the Sugar, Fat, Salt book. Who knew? Also thank you for your supportive thoughts.

VioletDolphin83- congratulations on the 2 kilo lost- fantastic. Hope you are feeling better soon.

bethFromDayton- very nice going with your restaurant meal. Such good news about being out of the 180's. That is awesome.

nationalparker- yay for two days OP. Thanks for your kind words. The Beck things I find most helpful over time is the advantage and response cards, the notion of taking credit, and this group, if that counts. I have read a zillion weight loss books and Beck's books were the only ones that really impacted me positively. What I need to work on is eating slowly. I am a life long food bolter. What do you find the most helpful?

Ilene-that was a nice list of credits.

LoseToAll-waving hello. Hope you are having a good week.

anakin-credit for reading posts instead of eating!

maryann-thank you for your thoughts. Hope you are doing well. It is real progress to get back to sane eating quickly after not so sane eating.

For me- a mostly healthy week so far. Have done all the exercise I committed to. Have read advantage and response cards and logged everything at Sparks. Have eaten healthy except for a choice to go to Chinese buffet at lunch yesterday with co-workers, even though I had my regular lunch in the fridge. And what a dumb thing because a) scale was 289 not 287 this AM= water weight and b) it is a lousy restaurant with mediocre food- if you are going to go off plan why with substandard food? I compensated by eating my healthy salad and chicken lunch for dinner though.

Off to the city tomorrow for a concert, hotel stay, and then shopping on Friday. Should be fun. I know where we are eating and what I am eating so should be doable.

Take care

11-13-2013, 10:36 PM
Ordered my Beck book today. Now I am excited to get it here and read it.

Stayed in calories today but ate out for breakfast and I had to guess at calories for the breakfast burrito I had so no idea if I did good or not. I have a fast day tomorrow. My goal was for 230 tomorrow. I was on a month experiment for the 5:2 fast diet and I lost 10 lbs but I will not be at 230 tomorrow. Official weigh in is Friday. I will continue my 5:2 experiment and set a new goal for Christmas. How do you find out the 10% weight loss goal??? Someone posted it once but I forgot how to do it. Take the starting weight and....??? Any help please?

End of a long day. My husband is working until midnight so I am on my own putting the kids to bed and that is after dinner, scouts, homework and such. I am ready for bed right now but duty calls.

Hope you all have a great night. Cheers.

11-13-2013, 11:00 PM
Good Evening, Coaches.

I feel like I was paroled tonite. I was supposed to go out to eat with the girls and all I wanted to do was keep to my streak of being OP after Saturday's jump into food addiction. And guess what? The girls rescheduled.

I realized how many days are 'special" food situations in my life. If I had to go out tonight it would be THREE in a week. That is almost most of the week. Looking at the next two weeks, everything looks packed with food activities. My only solution is planning and Easy Does it. I had to go out for breakfast this morning but I drove back to my house to have my normal morning smoothie for lunch. Now I can catch up with a low calorie dinner and so it goes. Small choice by small choice has been adding up for me.

Also, posting here has been a huge help. I give a big "Thank you" to BethfromDayton. I was able to adopt her rule "No Sweets at Work" and it was a huge help.

I made a big mistake at work today. I thoughtlessly offended a coworker. I made an immediate amends and came home to torture myself as usual but without food as an analgesic. I meditated for awhile and came to a huge awakening. It is my flaws that bring me to my high power which I call "Good Orderly Direction" (god). When I am in pain from my defects and not medicating them, I become closer to the peace within. I am worth receiving peace and comfort from god. Even though I am still "ouching" this moment, I know I will be a better person tomorrow.

11-14-2013, 07:15 AM
Diet Coaches/Buddies – Dinner was a potluck with my reading group. I did well with the main course, CREDIT moi, but doubled up on dessert - Ouch. Some potlucks have too many desserts and not enough salads.

Walked, CREDIT moi, in the chilly sunshine. Each year it worries me that I feel cold when it's only 35 degrees F since much colder is coming. But each year I toughen up and get used to the cold.

onebyone – Glad that you don't have the Toronto mayor if our local papers are reporting true stories. Keeping my fingers crossed for your contest - the site still doesn't post the winner that it promised to post on the 13th. Kudos for still on plan.

CeeJay - Neat thought, don't bother going off plan with substandard food. [The Einkorn Wheat bread was super tasty - no added sugars and just the right amount of salt. Dripping with hearty.]

maryann - Love the notion of "Good Orderly Direction." Yay for the universe changing plans when that's what you needed.

Beth (bethFromDayton) – Yep, Kudos for using the strategy of promising yourself that sweet on Saturday if it's still calling.

sparks17 – Yay for pool aerobics; when I peek at my gym, folks seem to be having uber fun.

LoseToAll - My take on a 10% goal from 238 pounds is a loss of 23.8 pounds, getting to 214.2 pounds. Kudos for the daily attention to "duty" even when tired.

Readers - day 8 Create Time and Energy

Today, I'd like you to do the same. Not only will there be a tangible benefit, but also there''ll be a symbolic benefit: you'll be saying, in effect, Yes, I get it ... This is going to take work, but I'm willing to do what it takes to lose weight ... It will be worth it.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 97.

11-14-2013, 09:48 AM
Losetoall - I started with a 10% minigoal, and now I am working on my 2nd 10%. It's a good way to figure a short term goal, I think. I rounded up since I did not want to deal with percentage points!

Bill - I was so unbelievably cold on Tuesday and it is only November. I need to toughen up!!

maryann - I also struggle with going out a lot. Small choices really do add up, but take constant vigilance.

Going out tonight, don't know where I am eating. Story of my life!!

But, it should be totally worth it. I am heading to see if I can get half-price tickets to a show on Broadway that my daughter and I want to see - First Date. Zachary Levi from Chuck (he was also the voice of the guy in Tangled) is in it and it is only playing till January. If there are no tickets available (unlikely but still) we have a backup show. Even if we decide to try again another day, I will be in the city all day and will be eating out at least once. Somewhere. With my thin, healthy daughter who can eat anything....but makes up for it by eating sparingly much of the time. I am trying to learn that way of eating!

11-14-2013, 09:53 PM
Brief check in - I'm working hard to stay on program despite scale going up/down/up/up ... DH is SICK. Hanging on for Friday evening. Desperately.

11-15-2013, 12:09 AM

Thanks to those of you who faithfully voted for me to win the mural competition. I did not place. I did, however, get my mayoral handshake and photo op. DH took the picture with our camera and he said, right before he snapped the picture, "OK say Rob Ford! (Toronto Mayor)" I thought I would die on the spot and the Markham Mayor just went OH! Geez No! But we laughed.
If you don't know who Rob Ford is, just google his name.

Foodwise the event was easy. Everything was super small and fairly fresh and light. I wasn't tempted too much either--too focused on the schmoozing. Got a couple of leads to things and so that was good.

Afterwards I headed to the gym and did my cardio for the day. Tough at night. It took little effort to bring my heartrate up to speed. I have to stay in my target heart rate zone as the BP meds artificially lower the rate I was told, and therefore I could easily overexert. So, in watching it now 7x, there is a fluctuation each time I go as to how "fit" I am and how much I can take before I am peaking too high. Kind of fascinating. I know that as my heart muscle and my lungs get into better condition (a true goal) I will be able to see those treadmill numbers climb without th eheart rate going with it. It will, and already is, an exciting experiment. With the weight machines I am already upping the weights and feel a tad smug *yes I do* that the weights have to always be adjusted a few bars higher when I come to a machine. I ma that much stronger than most in there, but people who carry a lot of weight ARE stronger. They just have to be. It's to maintain this strength though that I have as another goal--and to build on it.

I made it to the gym today as well for the weights and cardio workout and man, today was tough. i found it very hard to get through but I did it all. It just felt like I had to drag myself through it though. I've promised myself a class of some sort. In the morning they had yoga or Abs and Rock Bottoms. I wanted Zumba--which is on Saturday and Sunday. I may wait and do that--or do the reg cardio on the treadmill and then the Zumba the next day.
I've never done Zumba or even seen Zumba being done. I know it's latin dance-y type moves that are fun. I could use some fun that's for sure.

Food wise on track again today. *credit for all of the above* Looking forward to my movie double bill when I reach 261!

billbueeyes Everything you read about Mayor Rob Ford is true. His mother and his sister were interviewed and his mom insists his weight is his biggest problem... fat is really a bogey man in our culture. All that stuff can be found online with the google if you're curious...

Must get some rest. Have a great night.

11-15-2013, 07:39 AM
Diet Coaches/Buddies – Walked, CREDIT moi, to the opening of a photography exhibit where I was surprised to meet five different people that I know and had a chance to chat with. I learned from one that Hinduism took vegetarianism from the Buddhists - who were founded hundreds of years later. And that Karma is an Indian word of great importance. Photographs that are printed 24"x24" in exacting detail require a good camera (he said trying to justify why his photos never look that good, LOL).

Eating was on plan throughout the day, CREDIT moi. The evening 'nibbles' were a bit more than planned as I kept talking and eating having a jolly good time. It was good cheeses, but just cheeses that I will see again with good crackers that I will see again. I did avoid the liquid calories. While people watching those stuffing their plates, I realized that I don't know how to tell the difference between artists, graduate students, and homeless.

onebyone – Sorry that you didn't win the social media manipulation contest; seems like a sorry way to judge art. Oh Well. LMAO at your DH saying "OK say Rob Ford!" whom I continue to follow with great interest to divert attention away from our own set of weird politicians. Kudos for "schmoozing" instead of eating your way through the event.

nationalparker – Ignore the scale - stay the path. Hope your DH gets well quickly; it's hard to do anything with a sick spouse.

sparks17 – First Date ( looks fun. Hope you got tickets. Congrats for spawning a "thin, healthy daughter who can eat anything." "Eating sparingly much of the time" sounds like a good plan. Have a good time in the City.

Readers - day 8 Create Time and Energy

The first step in this process is figuring out how much time you'll need for dieting - at least initially, until you're in the swing of things. If possible, sit down with your diet coach and take a look at the suggested meals and recipes on the diet you've chosen. Think about the food you'll need for meals and snacks. This is important if the food you planned to eat isn't readily available when you need it, you might opt for something else instead.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 97.

11-15-2013, 09:45 AM

I'm home today waiting for my radiant heater to arrive! My studio may become a *working studio* next week! Going to make some plans for that today and over the weekend.

Exercise today will be the treadmill at the gym this evening. Official weigh-in is tomorrow. Need to eat homemade food today. Had on plan snacky things in bags yesterday and, again, the salt has me holding water. Oh well. I can do something about that. It's all temporary. Tomorrow morning I will try Zumba!

Everything is good. Three weeks until I am at Art Basel Miami :beach: Superduper excited for this! It is the fufillment of a dream to go there and the gift DH gave me for my birthday!!!

update: made it to the gym *credit*
called MIL and arranged to move extra stuff to her empty shed tomorrow *credit*
avoided all processed food today *credit*

11-15-2013, 09:59 AM
Good Morning, Coaches.

Finished my work week off successfully. Glad to be off for the weekend. Successfully completed another "No Sweets at work" day. That is a big credit. Weight is under ticker.

I am going to have to strive and sneak in a few walks somehow. DH and I are going on a couples retreat in the mountains. The topic is improving communication which we can always use. Grandma is coming to babysit.I plan to make two smoothies - have one for breakfast and stick one in the hotel room's refrigerator for dinner. Then I can enjoy a nice lunch with DH. Tomorrow I will have to brave two meals out and be back home to my Vitamix for dinner.

I think Sparks hit on my new mantra. At my age and with my lifestyle I must "Eat sparingly most of the time." This is in HUGE contrast to the culture surrounding me. Does anybody use anything sparingly in America? I am seriously thinking of continuing my minimalist pursuits ( I follow Project 333 which is 33 pieces in a wardrobe for 3 months. Right now I am at 633 which constitutes tremendous progress for me.) Anyway the challenge is to declutter everyday in December. Donate one thing on Dec. 1st., Two things on Dec. 2nd, etc. . . to 31 things on New Year's Eve. In some math class one time I learned how to add it all up.

Wave to all.

11-15-2013, 02:54 PM
Hi Coaches,

For the last seven days:

I stuck to my diet - and have now reached my first mini-goal – credit.
I hadn’t really got the idea of ARCs. Now that I have, writing them - credit.
I ate every meal sitting down – credit - and will practise focusing more closely on every bite.
I gave myself credit when I engaged in helpful dieting behaviours – credit. I’ll practise doing so more often and closer to the event instead of at the end of the day when I’ve forgotten some.
I did planned exercise on most days – credit. In future, I’ll exercise indoors when the weather is too forbidding.
I've enjoyed reading this thread every day.

Thanks to you all :)


11-15-2013, 05:18 PM
Hello coaches,

First up - hello and welcome to the new folks LosetoAll and Mike B!

Going OK here. Have been having stressful stuff going down in my personal life plus a fairly full on time work wise so health and diet has not been getting as much attention as it should (and posting here has been non-existent) for a little while. I am treating it a bit like a holding pattern though - if I get through this patch without weight gain and achieving some of my exercise and well-being tasks each day I will be OK because I know that the load will be lightening in a few weeks and then I can put myself back into "full speed ahead". My weight was down slightly again at last week's weigh in (after a gain the week before) so apparently the holding pattern is working ok.

Next week I am having a 5 day holiday at the beach with my family to celebrate my 40th birthday which I am looking forward to soooo much. I will have to work most of the weekend to be able to take time off at this time of year - but it will be well worth it. Planning to switch all my email off for the 5 days so I can escape from all the drama that life currently brings. I am so pleased to be turning 40 in so much better health than I was 6 months ago. (Credit :-))

Haven't been able to do more than skim the posts so hope you are all travelling OK.

11-15-2013, 07:50 PM
Hi Coaches!

Yesterday was a tough day. I felt like eating and did not care to practice *much* resistance. I did, however, have credit worthy moments. I did throw out the remaining doritos which I snacked on in the car. I did not buy donuts. I did not eat fast food. I did have my morning smoothie. I did stop before I'd eaten everything that was to be had. Credit for some sense of moderation.
I am better today. I am glad to be back home. I recognize that while I am amidst these many projects that traveling w/DD and baby on my precious days off is just too much. I enjoyed spending time with them but needed some recovery time for me. I'm grateful to be able to understand that.
I have followed my plan today. I have made a plan for the next 3 days, especially for when I am at the restaurant.
The scale was up today but I know that getting right back on track brings it right back down. credit.

Take care everyone! It has been a very long day and I need to go down and cook dinner.

Mike, nice list of credits for your first 2 weeks!

:wave: everyone else!

11-15-2013, 11:56 PM
Hi all,

Off plan dinner yesterday, and after dinner snackage today. I'm posting to give myself credit for posting--it helps me get back on track.

Tomorrow is another day!

11-16-2013, 07:05 AM
Hello coaches,
Quite a lot off track today. I did go for a bike ride though so credit for that. And credit for not just doing the bare minimum bike ride either. Credit for posting too.
I think tomorrow's goal will be to do all my eating sitting down. I have been slacking off on that and I think it helps keep me on track.

11-16-2013, 07:42 AM
Hi Coaches!

It was really bright when I went outside this morning....checked and full moon is tomorrow! I have a plan for today! credit.

11-16-2013, 07:55 AM
Well, I did see the show. A lot of fun! I ate off plan that day, but I still kept track. I had exactly what I wanted for lunch - eggplant rollatini, salad, string beans and gelato. So at dinner, even though we were in a nice place with a great-looking prix fixe menu, I only ordered a sandwich and then left most of the bread. I wanted to have dessert - pecan pie! - but I just....well, I have changed. The thought of eating more than I needed to just because it was delicious - can't think that way any more.

Then last night my husband took me out to dinner...and I had a wrap and a salad. And sangria. A lot of calories (sangria is a killer!), but again, nor stuffing myself.

I did stuff myself at lunch yesterday, as I had gone to the pool in the morning then ran some errands. I was so hungry when I got home....eating between 11-7 does not work well when I exercise before 11! Plus it set me back the whole day. Note to self - don't go to the pool in the morning without a better plan.

maryann - hope you are having a great time at your retreat!

MikeB - great job!!!

Formygirls - Happy Birthday!

11-16-2013, 08:23 AM
Diet Coaches/Buddies – The first walk, CREDIT moi, stopped at Trader Joe's to stock up on nuts and dried fruits for the approaching cold days. I think of myself as a pioneer out on the prairie getting the root cellar stocked for the duration. The second walk, CREDIT moi, took me to a concert where I learned that music by Antonio Salieri is quite wonderful. Turns out that I, like many others, was hoodwinked by the Hollywood movie Amadeus that left me believing that only Mozart's music was grand. My apologies to the descendants of Mr. Salieri.

Evening snack was skipped, CREDIT moi, since we were out. Super busy is a good way to stay the path.

onebyone – Happy Zumba day! Kudos for a day without processed foods.

Debbie (Lexxiss) – Super Kudos for recognizing that you need "some recovery time for me" - recognition is the hard first step.

maryann - Hope your retreat is going well. Bringing a smoothie to store in the hotel fridge is dedication.

Beth (bethFromDayton) – Here's to that great psychiatrist, Scarlett O'Hara, "Tomorrow is another day!" Kudos for giving yourself credit for the small steps to get back on track.

ForMyGirls - Kudos for approaching 40 in improved health. Ouch for stressful stuff coming down. May you enjoy those five days out of the ether.

MikeB - Congrats for reaching your first mini-goal with Kudos for getting on-board with your Advantages Response Card. Do you care to share some of them with us?

Readers - day 8 Create Time and Energy

Figure out how much time it will take in you day and week to:
Plan your meals.
Shop for food you'll need.
Prepare your meals.
Sit down and eat your meals slowly.
Complete and check off the tasks on your daily to do lists.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 98.

11-16-2013, 07:48 PM

I think our heating isn't working right in my apt. It says 19C--seems to me it should be 23C--maybe it's timed to go on later? Anyway, I'm feeling chilly.

So, official weigh-in day. I had high hopes esp. since I did cardio late last night at the gym but saw a 0.1lb gain on the scale. Man. Bodies. They just do whatever independent of our brains. Sheesh. The lady weighing me said "gee, that's like half a pee." Thanks, and yep, you're right. So I can't get my pat on the back from the scale this week. It will have to come some other way.

I brought my heater to the studio (maybe should have left it here :mad:) and plugged it in. Nice. But really needs to be securely mounted to the ceiling. Will get to that on Monday. I removed stuff to MIL's outdoor shed. Nice. It's gone. It's free. and it's still got room for more--so long as the stuff can freeze or get water on it, or is protected from water (rubbermaid bins!). Our bikes are going in there next and not sure what else. But that stuff that seemed like sooooooo much in my studio takes no space in the shed. I could make things in there.

Food was challenging today. I did not choose well, but have tracked and it's ok. Oh well.

Ok gonna get under covers and catch up on Survivor episodes. Have a splendid evening everyone.

11-16-2013, 08:54 PM
Kind of a wash day - nothing much accomplished. Trying to stave off DH's cold. He says I can't get sick this quickly if it's from him ... I don't know whether that's true, but I sure hope not. Dinner was breakfast for dinner, which is a favorite of mine. But I was veggie-less today.

Will catch up with all the posts tomorrow. Just wanted to check in today ... not doing the best. Need to track all calories. Not just the healthy ones. :)

Planned a trip home to my folks the first weekend of December to help them set up for Christmas and feel such a sense of relief over that. Hard time to leave work but will be on the road for work immediately preceding that. Mom is planning what I can help her with, so that's good. She hates asking for help, and now needs help with nearly everything, so it'll give my father a break.

11-17-2013, 01:25 AM
Not surprisingly for a party night, I made good breakfast/lunch/snack choices and way overate at the party. Cleanup, though, included sending everything that wouldn't be OP for me home with someone. One of the guys said he could take it all into his office to be eaten--and that's better than having it at home here!

I did fill in that craving I'd been having--it seems to be gone (because I had something similar enough).

I don't like the feeling of being overfull--I did it to myself, knew I was doing it, and didn't stop--even knowing it wasn't enjoyable. The "eat eat eat" at parties is louder than my "I'm full I don't need anymore". I have come this far, though, and I will keep going!

11-17-2013, 06:47 AM
Hello coaches.
Feeling on track for the first time in a month or so. Not a 100% day but the headspace is back. Somehow I managed to remember that I am doing this for me - so that when chocolate beckoned I was able to think "Actually I want to be healthy more!" Looking forward to another day in the zone tomorrow :-)

So - some credits - credit for saying no to chocolate many times and building that resistance muscle. Credit for using the small amount of time I had between work and parenting today to get in a walk.

Thanks for being there all of you.

11-17-2013, 07:57 AM
Diet Coaches/Buddies – My moonbeam welcomed me to the kitchen this morning. I blushed. Was so good to see her again. We didn't discuss where she'd been. My walk, CREDIT moi, was to check out the migrating ducks at the nearby pond. It was a treat to see Hooded Mergansers. A U.K. bird watcher with us, new to the U.S., was confused when we saw a Common Loon. One guy remembered that the British call them Divers and she was back on track. Yay for English as a common language.

Eating was OK, CREDIT moi. I nibbled some raisins because I was annoyed that I had to go borrow a long extension ladder to clear some rain gutters on our house. We've tried several of the 'gutter guard' ideas that are guaranteed to solve the problem, but don't. Leaves are more clever than people.

onebyone – LMAO at "gee, that's like half a pee." Keeping our house at 20C (68F) works for us.

nationalparker – "Breakfast for dinner" sounds like a fun change. Yay for a mom who accepts help when she needs it.

Beth (bethFromDayton) – That "eat eat eat" at parties is one loud call; Kudos for recognizing it for what it is.

ForMyGirls - Super Kudos for the Helpful Response, "Actually I want to be healthy more!" Take that, chocolate!

Readers - day 8 Create Time and Energy

When Ben, a single guy in his mid-20's, reviewed his daily routine, he recognized that he'd have to make some changes to fit all these things into his schedule. He usually skipped breakfast and frequently snacked instead of eating a healthful lunch. Then he'd grab fast food for dinner. He thought about what he'd have to do to follow his diet and wrote the schedule in his diet notebook.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 98.

11-17-2013, 08:28 AM
A U.K. bird watcher with us, new to the U.S., was confused when we saw a Common Loon. One guy remembered that the British call them Divers and she was back on track. Yay for English as a common language.

:carrot: Really wanted a swede ( = rutabaga) here but this carrot will have to do.

I've always translated your loon as a Great Northern Diver, fwiw. How lovely. It'll be such fun for the British bird watcher to be out with you.

Still working on not eating when standing up.

11-17-2013, 10:10 AM
Greetings, all. Although I have been AWOL I have largely been sticking to plan. However, I know from past experience that 85-90% isn't good enough (for me, at least). I mean that purely based on results. That 10-15% is enough to derail me with an extra beer, an extra wedge of dark chocolate, eating past feeling full.

On the credit side, I'm making progress in finding ways to plan for workouts of lifting and speed-walking (can't run with gimpy knee).

I think over Thanksgiving break I'll re-read the sections about dealing with the unexpected. For the coming week, plan two more days of after-work workouts and plan dinner by lunchtime. Those will be wins.

11-17-2013, 12:30 PM
Very nervous today as we're right in the epicenter of the high risk of severe weather today and I get worried about tornadoes. We're under a tornado watch, not warning, so far. They say it'll be about 3-4 hours until it really kicks in high gear with 70 mph wind gusts expected, sustained over 30 mph with the expected severe thunderstorms. We'll see how it all rolls through. I'm finding myself walking into the kitchen to calm myself with SOMETHING every 20 minutes or so, but credits so far, all I've taken has been a small handful of unshelled pistachios ... that is okay for me as a snack. Breakfast was light. Once I heard that the risk was raised to high from moderate (at 5 a.m.) ... I couldn't fall back to sleep after DH left for work.

I can't control the outcome, so I hate it that I worry. DH said prep the closet with blanket, flashlight, etc. and I've added in the pet carriers/crate so I'm ready ... I need to get into a good book today and just immerse myself and my mind and still enjoy what I can of the day. Got chores done early, and laundry is wrapping up.

I appreciate the mentions on here of how much less food we need as we age. It's slowly sinking in. Slowly.

11-17-2013, 03:23 PM
BillBlueEyes I’d been reading the Pink Book on Kindle – fine for novels, I think, but not so good for books like PB when I wanted to go back and forth. Anyway, the print version arrived yesterday, so I went and bought my supplies – cards etc – and here’s my first Advantages Response Card.

1 I’m controlling my blood sugar
2 I’m controlling my weight
3 I’m controlling my leg vein problems better
4 I’m controlling my cholesterol better
5 My back and joints are starting to feel better
6 If I need a second hip replacement, it’ll be later rather than sooner
7 I’m becoming more mobile

I suppose that those in the book are meant to help counter the SS thoughts which the author’s patients most often have, If so, it’s up to me – hopefully with Readers’ help – to make cards to fit any other problematic thoughts.

Although the book takes weeks to read on the suggested daily basis, and so far I’ve only skimmed it, I have a question about hunger and meals. Meals are to be scheduled, with no snacking. Hunger between meals is to be put up with. But what about hunger after finishing meals? From my limited knowledge, a weight-loss diet involves taking in fewer calories than the body needs to maintain its present weight. Doesn’t that mean ending every meal with some remaining hunger, for which the remedies are “Oh Well”, reading one’s cards, or distraction?

Please forgive what must seem a rather naďve question, but one must start from where one is.

I'm still volunteering at a large charity and at the local doctors' surgery. Next weekend, weather permitting - snow is forecast - I plan to travel to lunch with my sister, for her birthday, and hopefully with my daughter and son-in-law. For the longer term, I'm practising to sing the Rachmaninov "Vespers" in London next January.

Take care, all :smug:

11-17-2013, 04:16 PM
I've come to the same conclusion as bethfromDayton: "I don't like the feeling of being overfull." But some part of me seemed to want convincing, so I had to try a few times the last few days. I really don't like it! It negatively effects my sleep, my energy level, and my ability to concentrate (among other things).

So, stopping all that now. I have a written plan and I'm following it today. I'm committed to posting daily, but I'm going to wait a few days before I step on the scale again.

In spite of nearly all my routines falling apart, I continued my daily exercise and my daily task for the Beck De-clutterers thread. I see a pattern -- what I log is what happens, even when other things fall apart. So, I want to think about ways to log more of my healthy lifestyle activities.

MikeB: I believe my hunger instinct to be broken, so I ignore it, for the most part, and just follow my schedule and food plan. If I'm not getting the results I want, then I reduce a serving size or lighten up a snack or reduce the number of snacks. On good days, I don't notice much hunger. On other days, for no apparent reason, I feel hungry most of the time. "Oh well" and a good distraction work well for me.

11-17-2013, 11:22 PM
Good Evening, coaches.

This weekend was very emotional for me. Dh and I really dug into some emotional sink holes we have and crawled back out. I was so grateful to remember (what a loyal trooper he is.) Then home today to DS and my mom who was babysitting. I spent the whole day with her shopping and going to a Sacramento Kings game. It was the best time I have spent with her in years and I realize that was because she didn't drink. I know I can't let my happiness depend on whether or not some else drinks but I am grateful for the "gimme" as DH calls it.

So in a loaded, beautiful, bittersweet weekend my food was incredibly sane. Although I ate more than I have been eating, I ate "sparingly" most of the time. Still I really fear stepping on the scale because I want to remember that whatever it says, I was really a success. But I dread the gain that eating out creates. Well, I guess I'll just have to deal with that tomorrow. Tonite, the kitchen is closed. My stomach is more full than I like (as Beth and Gardenerjoy have said. Eating more will not change that.

I believe that if I go to bed in one hour I will wake with a fresh idea of how to be. And so I will let lay this anxiety to bed.

More tomorrow

11-17-2013, 11:45 PM
nationalparker- hope the storm has abated by now!

maryann - glad that you had a successful weekend all around!

MikeB - I am sitting here hungry hungry hungry right now! But it's 10:30 pm and I just do not need to eat. I had an evening snack last night while watching a movie with my kids and it was fun, but I can't do it regularly. Today I was done eating at 7pm. I will live till tomorrow morning!!!

But I am not usually hungry after I finish a meal. I know I ate plenty of food today, so I don't believe that this is true hunger. I believe that it is "I know there is one last piece of pumpkin bread in the kitchen and I had some yesterday but not today and I really want it" hunger, kwim?

And even if I really am hungry - it is not an emergency!

11-18-2013, 06:38 AM
Diet Coaches/Buddies – Standard Sunday walk, CREDIT moi, in weather so warm I was peeling off layers. DW spotted a tree with small flowers blooming. Yikes, that's one confused tree. In the warm afternoon, our bush with red berries was hosting three Robins, two Northern Cardinals, a Mockingbird, and a Blue Jay - an unusually dense collection for our small yard.

Eating was OK, CREDIT moi. I wanted a second evening snack and just didn't. The rain right now is gentle - should make DW happy. But it blocks my moonbeam so I can't be sure she's there or not. I worry about her.

Joy (gardenerjoy) – It bugs me sometimes that I only do what's on my list - seems degrading to be driven by a list.

silverbirch – So capitalization matters. If your kid says, "dirty swede ( vegetable," he gets a hug. If he says, "dirty Swede vegetable," he gets his mouth washed out with soap.

maryann - Kudos for the courage to tackle such a challenging weekend. Yay for the "gimme" from your mom.

nationalparker – Weather stories from your part of the world are awful; hope you're OK. I agree, this less food as you age is a bummer.

sparks17 – LOL at the "one last piece of pumpkin bread" - funny that we always know exactly how much of a food is left.

anakin - Interesting that the 10-15% makes the difference. Kudos for the planning of exercise and dinners.

MikeB - Interesting point about the Kindle. I'm still resisting, although I do feel jealous on an airplane when I'm carrying three books since I don't know which I'll feel like reading and the guy next to me has 100 books on his Kindle. Neat ARC, "5 My back and joints are starting to feel better" - one of the unexpected. My experience is that hunger after meals decreased markedly after thirty minutes or so. In the evenings when I'm feeling the snackies, I have to find something to do that interests me more than what I'm doing. You got me listening to Rachmaninov "Vespers" ( as I type this morning.

Readers - day 8 Create Time and Energy

How did Ben find the time? He did some problem solving. For one thing, he got out of bed a little earlier each weekday. He didn't particularly like doing this at first, but his desire to lose weight trumped his desire for that extra time in bed. Instead of always sitting on the couch watching TV, he watched some programs while he was preparing his meals. He cut down the time he spent on the computer by a few minutes each evening so he could plan meals for the next day and do other program tasks. Since he was particularly rushed on Tuesdays and Thursdays - he played basketball after work - Ben decided to bring his game clothes to work and change there instead of going home. He also decided to bring a substantial snack so he wouldn't be starving when the game was over. Ben quickly got used to his new routine and, before long, didn't have to keep a written schedule. His dieting activities became automatic.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 98.

11-18-2013, 07:30 AM
hello coaches,

7 minutes till bedtime so I shall be brief (in as much as I ever can be!)

Completely on track today. Yay. Lots of cravings but I could remember when there weren't lots of cravings so could quash them with thoughts of how nice it will be when they subside again. Particularly proud of NOT buying chocolate when I had to stop for forgotten dinner ingredients on the way home.

Nationalparker - hoping the storm subsides!

MikeB - I think for me the biggest thing that has changed from Beck is the discovery that a little bit hungry is actually a normal / perfectly tolerable way to be and that when I'm doing something I'm interested in I tend to forget I am 'hungry' very quickly. There is a great exercise in the Beck book - probably in the first 2 weeks - of missing lunch for a day and actually examining how hungry you are. I found it very helpful in changing my feelings about hunger. Very jealous about the Vespers. Singing them is very high on my bucket list!

11-18-2013, 09:41 AM
Although the book takes weeks to read on the suggested daily basis, and so far I’ve only skimmed it, I have a question about hunger and meals. Meals are to be scheduled, with no snacking. Hunger between meals is to be put up with. But what about hunger after finishing meals? From my limited knowledge, a weight-loss diet involves taking in fewer calories than the body needs to maintain its present weight. Doesn’t that mean ending every meal with some remaining hunger, for which the remedies are “Oh Well”, reading one’s cards, or distraction?

Please forgive what must seem a rather naďve question, but one must start from where one is

Mike, when you said, "<eals are to be scheduled, with no snacking. This is my understanding....Meals and snacks are to be scheduled and effort is made(using Beck skills) to not deviate from the written plan (which includes permitted snacks). My food plan, SouthBeach, encourages a snack between each meal, and an after dinner before bed snack. I used to need those inbetween snacks but not so much any more.


Hi Coaches!
I am on my way to work. I bought, and started reading M.Bittmans, VeganBefore6. It's a great idea for me and I did that yesterday...everything else fitting into my SBD plan. It worked great, especially at work. Scale is coming down....must grab my smoothie and go (sometimes I have to take it to work).

MaryAnn, kudos for such a successful weekend!

:wave: everyone else!

11-18-2013, 12:09 PM
Back again this morning, with a food plan in place. Woohoo! This is how I get back on track. At some point, in the next few days, I want to think more about how not to go off track.

Picked up sticks from the wind storm yesterday for my exercise -- many steps and lots of squats, so I got a good workout for the legs. The storms got much worse east of us, so I'm thinking about all those people today.

11-18-2013, 01:05 PM
Gardenerjoy. Glad you are okay. Thought about you this morning watching Today show this morning.

Still waiting for Beck book to arrive. I am hoping it will be here on Wed. But read the daily solution posts on the Beck website and they help so much. And this site keeps me on track. I don't post often but I read always.

MikeB. I have a hard time with Kindle looking back. I do it often when I am reading and Kindle is hard to find maps, pictures, enlightening paragraphs. I read fast so sometimes I skim and want to go back.

I am having trouble with being hungry too. I know I am not going to die but I panic and get overwhelmed when hungry. I really comfort myself when eating and being full. Mentally I am messed up but I hope it will get easier with Beck.

I am doing 5:2 fasting and today is fast day so I am limited to 500 calories. I have my food plan and I have to make it until noon so I can eat two meals. I usually go vegetarian all day on fast day. That way I can eat alot of stuff and be full.

Hope you all have a good day.

11-18-2013, 01:46 PM
Good Morning, Coaches.

Like Sparks, BBE and others, I have to talk back to my body and say, "You have eaten enough. Your hunger is a trap set by our brain to check out of some emotions we are feeling." I am practicing resistance right now trying to back up my phone in a Starbucks. Lunch is in two hours. Not right now.

Weight is at ticker. I should clean house today and do Pilates. but feeling way to distracted to commit this moment. For right now, I will finish chores until the phone is done, have a spinach feta wrap at Starbucks and then make a plan for the rest of the day. I know I am a little exhausted still from the emotional weekend and an old pattern is to push myself even further so that I will break down. This would give me an excuse to eat.

So far this hour, I am cosy with an Americano and doing first things first.

11-18-2013, 02:03 PM
Hi everyone! I am not a stranger to either Beck Diet Principles nor to this group although I haven't posted any comments for about 15 months. To be honest, I am not even sure if I will pick up where I left off so I hope it is okay that I sit in for awhile as I work through the mental process of what it is I need to be doing right now for myself. About six weeks ago, I began posting once a week on another one of the threads here on 3FC. It was a start to getting back to being connected after a long absence but I just feel like I would like to determine what exactly I need to do next.

So, having said that, I hope that I may "re-join" this group effort. I still have both of the Beck books. I will break them open again and start from Day 1.


11-18-2013, 10:20 PM
Hello Everyone,

LoseToAll- I think you will be glad that you ordered the book. I have read many, many books about weight loss and it is the only one that has really made an impact on me.

maryann- I agree that special food days are a pain. I just want to avoid those right now and they pop up so much, especially at work. So much easier to deal with food at home.

BillBlueEyes- Laughing about telling the difference between artists, grad students and the homeless. A different world. We had about 6 inches of snow over the weekend and really enjoyed watching the birds at the feeder- blue jays, chickadees, pine grosbeaks, nuthatches, woodpeckers- our usual crowd. We invested in a webcam so are also entertained in the morning watching the racoons swinging off the feeder.

sparks17-good reminder that hunger is not an emergency.

nationalparker-so scary waiting for a tornado. Hope all is well.

MikeB- you are off to a great start!!

silverbirch- waving hello across the ocean.

gardenerjoy- isn't it great that even when things aren't in a routine we can still keep doing some of the things we need to do to be healthy?

ForMyGirls- hope you really enjoy your holiday at the beach. That sounds wonderful.

onebyone- so happy for you about going to the gym. How was Zumba?

anakin- credit for exercising with a bad knee.

Lexxiss- great job giving yourself credit for good moments in a day that was not perfect.

bethFromDayton- I had a really negative overfull moment on Friday night. I felt horrible and had trouble sleeping. I was glad for it because maybe that keeps me from doing that again.

pamatga- welcome back. I have been back for about the last month or so and am finding posting here very helpful. I am planning on staying put and dealing with my weight.

For me- have had a nasty cold for about 6 days now. I am sick of being sick. I took the day off work today but really need to get in tomorrow- dreading it as it is a hotel night and know I will want to be in my own bed. Winter arrived this weekend so am working on accepting that. I am sure the snow we got this weekend won't melt- especially as it is supposed to be -15 next weekend. I won't complain as we have had a beautiful fall.


11-19-2013, 12:15 AM
Good afternoon coaches

I have survived the last few weeks of sitting vigil with my father and family, and dealing with his passing, and organising funerals and wakes, and doing honour to the man who he was. And now it is time to move on and get back on track.

I spent the weekend preparing for return to work after 10 weeks of sick leave (after spinal surgery - which was really successful for healing pain I had had for years). I spent the weekend packaging up and freezing meat plus marinades - chicken with shawarma spices, fish or lamb with chermoula, beef with porcini crust, etc. I just need to grab a package in the morning and put it in fridge and as it defrosts it marinates and then I cook it with veggies in the evening - very easy last night. If i don't plan and prepare I am a disaster - and I do like nice food and if it is all too hard I eat rubbish. The discussion about hunger was a useful reminder - it is not an emergency, I can deal with it, and it is good for building up my flabby resistance muscle! I need to apply it after dinner because my plan is falling apart a little then - all suggestions were helpful

Have a food plan
Close the kitchen after dinner
Walk up 4 flights of stairs (about what I can manage ATM)
Walk 5000 steps and > 3km

Thanks for listening

11-19-2013, 12:45 AM
Checking in at the end of another busy day. I'm weary but stayed on track today... stringing together several good days feels good. Even with my tornado worrying yesterday, I pulled out a small notebook and made holiday lists instead of grazing.

Goal tomorrow is to get out of work in the daylight and get in activity.

Still want to see Enough Said...maybe Thursday night. Next week we'll see Chris Botti ... this will be the third time ...LOVE him. Such a treat.

11-19-2013, 07:58 AM
Diet Coaches/Buddies – Standard walk, CREDIT moi, followed later by an extra walk to the library ostensibly to return four books but primarily to bask in the warm day. Walking in November without need for coat is heavenly. I checked out Malcolm Gladwell's new book David and Goliath ( with the full intention of hating it for being obvious, redundant, and long winded. This doesn't seem rational, but the librarian laughed and told me it was OK.

Food was good enough, CREDIT moi. The times during the day that I'm doing something I really want to be doing are easy; the times when I'm doing something I'm supposed to be doing snacks loudly call my name. Last night the disaster struck - the old Maytag didn't spin the clothes. We hung them on a line in the basement to drip dry enough to go in the gas dryer. Today I have to commit to trying to fix an old machine - me or the man who charges $150 to show up at the door - or go buy a new one before DW does laundry on Thursday. The conflict with buying a new one is between uber green front loading or a top loader like we've used for years.

Joy (gardenerjoy) – Congrats on your Hurricane Exercise Plan. Glad you sidestepped one awful storm.

CeeJay - Ouch for that lingering cold. Kudos for thinking ahead about your hotel stay. So jealous of your Pine Grosbeak. I've never seen one - they don't find desirable coniferous woods in Boston, LOL.

Debbie (Lexxiss) – Yay for "Scale is coming down."

Cheryl (seadwaters) – Sending supportive thoughts on the passing of your father and all the emotions of dealing with that. Glad the surgery worked on the pain. Kudos for such variety in your prepared meals - appealing foods help with staying the path.

Pam (pamaga) – Good plan to get your head back into the Beck way of thinking by reading and remembering that you're part of this group. Yep, you may "re-join" this group effort and contribute to it.

maryann - Powerful thought to ponder next time I'm 'hungry,' " hunger is a trap set by our brain to check out of some emotions."

nationalparker – Good days when feeling weary is Kudos stuff. Amazing that you can make holiday lists when hiding from tornadoes.

ForMyGirls - "NOT buying chocolate" does wonders for the resistance muscle.

LoseToAll - Neat to go vegetarian when allocating a tiny 500 calories. I like the visual of a full plate and green salad serves that well.

Readers - day 8 Create Time and Energy

For Lauri, Friday dinners were usually such a struggle because she was worn out from the work week. Although Lauri would have preferred to cook for her family on Fridays, she reluctantly recognized that it made more sense for her to buy prepared food to serve them. She was then able to reserve her energy for the many activities she had to do on weekends: attend her kids' sporting events, catch up with household tasks, and keep up with her busy social schedule. Lauri also negotiated with her husband to do more child care so she'd have time to properly prepare meals for her family and herself.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 98.

11-19-2013, 12:05 PM
Good Morning, Coaches.

Drs. Appt today. This is a new GP I am seeing in hopes of getting more help for my mood swings. It makes me review my last three months of cutting out processed and highly allergenic food. Ifeel things are different but it is difficult to assign causation.

Weight below ticker which is major credit because I had to sit in a Starbucks all day yet didn't eat excessively. Food planned. Reaffirming I will NOT eat my planned food standing up.

Seadwaters: I am sorry about the passing of your father.

BBE: We have both a top loader (new ) at the cabin and a front loader here. The new top loaders are supposed to be just as green. I kind of like it better because if I forget to put something in, I can just open the door mid cycle. No go with the front loader.

11-19-2013, 12:08 PM
I've got a plan for today. I even pre-selected a salad from the on-line menu of the place I'm meeting my brother for lunch.

WI: NA kg, Exercise: +45 860/1400 minutes for November, Food: 80% op, Read my Advantages and Responses: yes

Welcome back, pamatga! It's great to see you here.

seadwaters: wonderful to see you back as well. So sorry for your loss. It seems you have handled things as well as can be expected at this time and maybe a bit better.

BillBlueEyes: we were skeptical about a front-loading washer, but it turns out we like it just fine.

11-19-2013, 12:20 PM
Hi Coaches!

A quick check in...I have a meetup with the heating guy at 10, which includes a long crawl to a furnace we're going to look at together. I've already been up to crawl back and install new light bulbs so we can see. I'm grateful to be able to do this. It's another thing that wasnt possible at my high weight. credit.
I was VeganBefore6 yesterday then had dinner out w/mom and DH. I was mindful and had a small portion of fish with veggies and salad. I could have done better w/ dessert and could have also done worse. Scale still moves back down this morning which indicates I'm doing OK.

Cheryl(seadwaters), I am sorry to hear of your dad's passing, yet glad you shared that you were able to be with him and other members of your family. Sending supportive thoughts as you head back to work and get right back to your food plan, alaBeck.

Pam(atga), welcome back!

After the heating appt I take my mom down to a medical appt. I'm looking forward to a peaceful visit to WhFoods for a few groceries, and possibly a pay by the minute shoulder/back massage.

11-19-2013, 01:13 PM
Fast yesterday went okay. Went over calories by 100 but I just said "oh well" and tried to figure out why I stuffed that orange chicken in my mouth even after I was done with my dinner. I had already finished my salad and I was not hungry but I was making dinner for my family and there I was stuffing it in my mouth. I stopped myself before I got out of control but how can I just lose my brain and stuff my face with off plan food. I just go into a frenzy.... I don't get it. I did stop myself that is a credit and I didn't just say "I might as well have a bunch now that I have broken down" credit.

I am down 2 lbs to 230.5. I want to be at 230 on Friday weigh-in. I have a plan and I am going to stick with it and not beat myself up about messing up.

BBE We have a new front load washer and we have to keep the door open to keep it from smelling. I miss being able to throw my used rags in the washer out of sight between washes and I know it is supposed to clean as well but you use special soap that does not bubble up as much. Just the idea is all. The one good thing is that we stacked ours and now we have more room in the laundry closet so I am thankful for that.

Well hope you are all well. Have a great OP day.

11-19-2013, 01:59 PM
Thanks all for the warm welcome back! :grouphug:

It will probably take me a few weeks to get everyone's name and where they "are at" in their own personal journey but I promise that I will do my best to acknowledge each and everyone of you as you work the BDS.

seadwaters (Cheryl): Condolences on your father's recent passing. My Mom was buried five years ago today, November 19th, and I understand what you are experiencing.

CeeJay: hope you are feeling better with your cold.

Lexxiss (Debbie): congrats:dance:on the scale going down.

Gardener joy and nationalparker: I was flabbergasted when I saw that southern IL and the Ohio Valley was having tornadoes in mid-November! I learned this weather trivia this past summer: the U.S. has the most tornadoes in the world; some years as much as 1000. Canada follows us with around 100 per year and, on rare occasion, a water spout from the Pacific Ocean will come to northern Australia and spawn a land tornado. So, this is definitely a unique U.S. "weather phenomena".

ForMyGirl: Kudos on resisting your chocolate craving. Is this just any "old" chocolate or something specific? I allow dark chocolate (70-80% cacao) in my food plan as long as it is planned, recorded and within my daily calorie range for that day. I don't know if this is "kosher" with the rest of the group but dark chocolate beats out the competition in terms of anything sweet in my book. Now, what does Dr. Beck have to say about that? I will read and see, I guess.

LoseToAll: this past summer I was in a 4 week food challenge on another site and the goal was 7 servings of vegetables every day. Man, is that the way to cut your daily calorie consumption down by 1/3-1/2! I applaud you on your weekly cycling regarding that. Vegetables and lots of them is the KEY to so much that is good in life.:broc::carrot:

BBE: I plan on getting a new washer and dryer after the first of the year. All I know is I want red for the color. I had never thought about going "green". I guess, I will have to find out if my favorite red ones are also "green". Decisions, decisions.;)

Mike: sounds like you like the Kindle a lot. So does my sister. I like books with pictures that I can touch, mark in and go back over and over. Progress comes slow to me. :D I am always one step behind everyone else.

If I have missed anyone else, I apologize.

Last night, while watching the semi-finals of DWTS, I read the first three chapters of the pink BDS. I have read it cover to cover a few years ago and I read all of my highlighted parts as well as took some notes. So, today is "officially" Day One. My reasons for losing the remainder of my weight still remain the same with improved health still #1. What I do hope to gain from the BDS is the ability to handle life's stresses without resorting to falling back into old food behaviors as well as stalling my weight loss overall; which is what has happened in the past six months.

However, I am quite pleased to share that many of the "skills" that the good doctor proposes have "stuck" and I have been using them, even if I had forgotten where I had learned them in the first place. So, now I just need to put the ones that I most need into daily practice.

Today's "to do" list: is to continue with my pre-moving "organizing" (time to start boxing up books and such), doing my chair aerobics and playing cards.

Take care everyone :comp:

11-19-2013, 05:03 PM

BillBlueEyes, Ceejay, Pamatga, Sparks17, LoseToAll Thanks all for your support!

Gardenerjoy How interesting that your hunger instinct is “broken.” Did you do the “breaking”? One diet recommends eating only when not hungry, which often means waiting until hunger wears off. Is that what you did?

ForMyGirls You say that for you: “ . . . a little bit hungry is actually a normal / perfectly tolerable way to be . . . “. A lot of people agree with you: some eat until they feel only two-thirds full, whilst others put on their plates only two-thirds of what they think they can eat. (BTW - Rachmaninov “Vespers” – here it’s often sung at a one-day event by singers who’ve practised at home with the score, MIDI files and an on-line MIDI player, which is what I’m doing)

Lexiss Ooops! I seem to have developed such tunnel vision about my own diet that I thought no diets allowed snacks :( Thanks for putting me straight

Today I checked out my target weight loss on two different trackers. Alas – Unrealistic Expectations :( Seems I’m in for a longer haul. Oh, well! So I “arranged my environment” a little, by throwing out food that wasn’t going to be eaten in the foreseeable future, and ordering in supplies which will hopefully offer enough variety.

Also ordered the Beck workbook.

Current mini-goal – lose another 5 lb.

Take care, all of you :wave:

11-19-2013, 11:35 PM
Hello coaches,

Welcome back Pamatga - committing to doing something and then taking the time to think what the 'something' needs to be sounds like an excellent plan. Looking forward to hearing what the 'something' turns out to be. On the topic of tornadoes - I have not ever heard of a tornado in Oz but we do have cyclones a fair bit (especially up north) - not sure what the technical difference is, but it seems like the trauma is pretty similar. And on the chocolate front - yes, any old chocolate. Probably my biggest bad eating habit is opportunistic "now's my chance" snacking - the " I am doing the grocery shopping - therefore I deserve some fudge" or "I'm here checking the PO Box so wouldn't it be a good idea to have a snickers bar while I'm at it" variety!

Seadwaters - so sorry to hear of the loss of your father.

LosetoAll - loved your story of the orange chicken. For me one of the MOST useful things from Beck is the "no eating standing up". I have slipped on it recently but when it as well imbedded it meant that those "oops I just ate 5 handfuls of cashews" moments just don't happen!

Having a lovely birthday at the beach. Healthy and delicious meals with small amounts of treats like croissants and Camembert cheese and lots of luscious fresh fruit and vegies (we are just arriving in the season of mangoes and ripe luscious watermelon) - YUm. So thrilled to be able to run around on the beach with my babies. Reflecting last night on where I was the last time I crossed into a new decade. Particularly delighted by how "in the moment" my life is right now - as opposed to my 30th when life was very much about anticipating the future.

11-20-2013, 03:52 AM
Hi coaches
Survived a stressful day - work - I will be pleased to retire at the end of next year. There comes a time to go.

BillBE - I converted to a front loader when I went to Stockholm in 1997 and washed a black top with a white tissue in the pocket. The tissue came out whole and the black faded not a bit over 8 weeks of washing. I have had top loaders ever since - good for constant drought and guilt about water usage in Australia

Thanks for all the welcome backs - it helps

I stayed on plan and have my dinner in the oven. I walked 4.2 km (over required 3 KM) and walked 6230 steps - more than the 5000 I am for at the moment. I closed the kitchen last night which worked. I only walked up 2 flights of stairs - need to work on that tomorrow

Goals for tomorrow
Have a food plan (Pack lunch)
Close the kitchen after dinner
Walk up 4 flights of stairs (about what I can manage ATM)
Walk 5000 steps and > 3km

Thanks coaches

11-20-2013, 08:16 AM
Diet Coaches/Buddies – Some rational thinking finally set in about the broken Maytag washer. There's little gain for me in making it last a few months longer. It's been used at least 20 years; that's a lot of washes. Some chunks have been noticed falling off from unknown places. Let it go. Since there'll be a brouhaha making a path to the back of the basement, it's wise to consider replacing the dryer. It's just as old - perhaps older. And we've done some jerry-rig repairs on it to keep it going. So I'll replace both. Perhaps I'll buy from Sears since they have a good policy of quickly replacing a machine delivered with dents or broken features. DS and his GF just bought a pair; they studied the options to death. I'll just duplicate their choice. Thanks for all the comments.

Didn't eat about it, CREDIT moi. Didn't do much exercise either, though. I've got plenty planned for today, including walking to the dentist. Moonbeam was on the kitchen floor this morning. I'm a happy man.

Joy (gardenerjoy) – Pre-selecting before going to a restaurant is such a good plan.

Debbie (Lexxiss) – Such a neat NSV to be able to crawl back to that furnace.

Cheryl (seadwaters) – Neat strategy, "I closed the kitchen last night." Kudos for the written goals for today.

Pam (pamaga) – Bon Voyage on Becks Day 1. Super news that the "skills" have "stuck." Improved health as #1 seems to be common with a lot of us.

maryann - Yay for a day at Starbucks without falling for their scones and whatnots. Hope doctor's appointment went well.

ForMyGirls - Love reading, "how "in the moment" my life is right now" - Kudos for getting yourself there. Jealous of your mangoes and watermelons.

MikeB - Recognizing "Unrealistic Expectations" is so grounding. Yep, the "longer haul" is where most of us head.

LoseToAll - This is a big deal, "I did stop myself" - Kudos.

Readers - day 8 Create Time and Energy

How to Find More Time
Now, I'd like you to get your calendar, appointment book, or PDA. If you don't have any of these, use My Scheduling Chart (page 101). When you fill it out, it should look like the one on page 100 that was created by Marie, a single mom. Fill in one chart for a typical weekday and another for a typical weekend or nonwork day.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 99.

11-20-2013, 10:13 AM
My food plan changed a couple of times yesterday, but went reasonably well including eating exactly what I planned ahead of time at the restaurant for lunch. And, I left behind the fried strips of something (?) that always seem to show up in Asian-themed salads whether the menu states that they will be included or not.

Today, I'm aiming for 100% on plan. Then I'll really know I'm back in the swing of things.

WI: NA kg, Exercise: +50 910/1400 minutes for November, Food: 80%op, Read my Advantages and Responses: yes

MikeB: I eat by the clock (although standard diet advice, including from Beck, will say not to do that). It's less stressful to me than trying to figure out whether or not I'm hungry when hunger seems to have little to do with my desire to eat. I suspect I contributed to the breaking of my hunger instinct, but I also blame our modern food culture (especially marketing by Big Food) that advocates eating any time, any place.

11-20-2013, 02:23 PM
Hi, Coaches and Buddies.

I wanted to check in, because I have been feeling very ungrounded lately. I have created a less than stellar "What the ****, I'll deal with healthy eating later" attitude. So, I am snapping out of it right now and stopping putting off eating a healthy diet. There. DONE!

I still have not finished nor defended or deposited my dissertation. I spent over a month making a single figure. Ugh! I dealt with the fallout of my less than supportive mother being "disappointed" for the delay again. This may be linked to my poor eating lately, so I am sharing to get rid of the burden. THANKS!

BillBlueEyes, first of all, I am grateful that "THE ROCK" is still here leading the group. Thank you! Happy washer and dryer shopping! I've had good luck finding pieces at the Sears outlet, if you don't mind a small scratch or dent. Their discounts are pretty substantial given how little damage there usually is.

GardenerJoy, I hope the 100% went well for you. I was happy to see you post on a day I happened to be checking in.

SeadWaters, great planning! And, great job on the steps and the stairs. That is fantastic.

The essentials:
I read my Advantages Response Card at least twice today. - just once so far
I read other Response Cards as needed. -not yet
I ate slowly, sitting down, and noticing every bite. - we had the TV on at breakfast, so did not have full attention to food. I plan to at lunch.
I gave myself credit for engaging in helpful eating behaviors. -not yet
I did spontaneous exercise. not yet
I did planned exercise. none planned
I monitored everything I ate today in wiriting right after I ate it. yes
I wrote out a new food plan for tomorrow. -not yet
I weighed myself and recorded my weight. -yes

11-20-2013, 03:51 PM
Again, hello all! I am C/P all of your posts (while I am relearning both names and personal histories) to have by my side as I type my posts and responses. If I have missed someone, please be patient with me. Thank you ahead of time!:hug:

Day Two: Choose a Food Plan (with back-up). Well, when I first joined this group before (again I am terrible with years so I am not sure if it was 2011 or 2012), I was following one plan provided by another paid site that I had been a member with. It seemed to work well. I don't recall any real problems following that. However, this past year, I had a food sponsor (whom I sent my food plan every day at the end of the day) for 5 1/2 months so when she went to yet another site, I joined her and stayed there for 6 months. The benefit that I derived from that site was that they had "official" food/exercise short-term challenges; which I participated in three this past summer.

That brings me to the food plan that I will be following "moving forward". While on that site, I joined an 8 week "Diabetes Weight Loss" Challenge. To digress, I discovered that I was pre-diabetic in January 2011. For those who do not know what the difference is between that and being diabetic: it is basically "number crunching". It is all about the numbers of your fasting blood glucose-FBG- (upon rising with an average of 8 hours without any food or drink with calories in).Diabetics FBG are 130 mg/dl + in one droplet of blood pricked from a finger. Pre-diabetics FBG ranges from 100-129 mg/dl. When I follow the above food plan I have seen mine range from 103-107 on "good days". Otherwise, my "average" is around 116-117 mg/dl. Normal FBG is 70-90 mg/dl, just to give you all a point of reference. Pre-diabetics are considered having "impaired" blood glucose regulation. According to conventional medical belief, those people who are pre-diabetic will have full-blown diabetes within 10 years. Since, I suspected it 18 months prior to when it was confirmed, I figure that I have about 5 1/2-6 years to do what I can through weight loss and exercise.

This food plan consists of five small meals (called 3 meals and 2 snacks by the R.D.-registered dietician-but I feel they end up feeling like all snacks) with a careful balance between carbs/fats/proteins. Conventional wisdom within the diabetic medical community is to aim for 40-60 grams of carbs per meal and 20-30 grams of carbs per "snack". The "experts" currently say that eating for diabetes is no different than eating healthy. Also, they both encourage a variety of foods eaten as well as an occasional planned
"treat". One "rule of thumb" when eating a "sweet treat" is to wait 2 hours after your last meal, test your blood and then have no more than 70 grams of carbs. The "goal" is to keep your blood glucose stable: no extremes of ups or downs. For the first time, this past summer, I have had to have a planned snack either prior to or immediately after doing any kind of cardio. If I don't I lose control of my extremities, I shake and I also start to feel light-headed. This is a new and recent phenomena.

If you think calorie counting is restrictive, which I did before, it is a "cake walk" compared to the meal by meal monitoring needed to regulate abnormal blood sugar. In a person whose pancreas and liver function "normally", the body itself regulates this. In a diabetic, the person has to take over and do what the body can no longer do on its own. That is the "impairment".

So, Day Two is a fait complet!

My "reality" is I will be doing this for the rest of my life. Since I do NOT want to go the route of pills and/or shots until I have exhausted all of my own efforts or my own efforts cease to have the impact they do today; this is my food plan.

Yes, many of the BECK "behav-mod" skills have stuck. Amen!:carrot: In spite of not meeting my weight loss goals when I had hoped to ( a disappointment that I have accepted), I will say that what additional weight I have managed to lose (20 lbs.) since I was last here, I have had very little trouble keeping off or maintaining, which I give BDS much of the credit for. I weigh myself every morning, record it. It has not changed (up or down 2 lbs.) since June of this year. However, I am not satisfied in remaining medically obese nor with the health issues that go hand-in-hand with that so I have decided to return to what has worked in the past and just give it more daily attention.

I will do personals tomorrow since this has already gotten quite long.

Glad to be back again, take care all :grouphug:

11-20-2013, 11:53 PM
Good Evening, Coaches.

MikeB: The greatest lesson I have ever learned here is that it is ok to throw food away. Beverleyjoy ( a longtime poster) taught me that. She taught me the twist of adding soap to it because I had been known to dig in the trash a few times.

pamatga: Welcome back.

FutureFatChick: What is your dissertation topic? A thesis was rough enough for me.

As for me, long day. OP with two smoothies, a snack and a meal. I am within 2.5 pounds of beneath 150. It is exactly one month till my birthday (goal day) and in the span there are six holiday parties ( of which I know) are scheduled.

Major rules to keep in mind:
One Day at a Time
Small Choices Count
The food isn't going anywhere. Most of it will be there after I reach my goal. (Thanks for the rare food rule BBE)
If I chose to, I could walk into a See's Candy and buy every box of milk chocolates but I DO NOT CHOOSE IT. No one is making this decision for me.
A ripe persimmon is as delicious as any addictive, human engineered chemical with a candy wrapper.

And The Most Important Question: What will happen if I go through the holidays without thinking about the next bite? What beauty, laughter, peace have I been missing? DS is a beautiful, innocent fun loving eleven year old. How many of these "children's" Xmases do I have left? I don't want to miss a second.

11-21-2013, 04:52 AM
Dear Coaches

Just a quick check in. I have been on plan with food but I am not dropping in weight which is frustrating.

Today I walked 5755 steps; 3.87km, and 7 flights of stairs so I was over on all goals. I closed the kitchen last night and only had planned food

Tomorrow I want to:
Have a food plan - working at home
Close the kitchen after dinner
Walk up 4 flights of stairs - more difficult at home as I don't have stairs so might try and improvise
Walk 5000 steps and > 3km

thanks coaches

11-21-2013, 07:20 AM
Diet Coaches/Buddies – Three walks kept me active, CREDIT moi. The least interesting was to the dentist who insisted on giving me a prescription for a pain-killer for when the Novocain wore off. Pain-killers scare me; I didn't fill it. He'd said that Extra Strength Tylenol could be used if it was strong enough. I didn't need anything - not sure why there was such a fuss. I hate to think that pain-killers are passed out like aspirin - "just in case."

100% on plan with food, CREDIT moi - I needed that. The trick was to commit to NO snacks whatsoever. None isn't so hard, but once my hand has reached into a bowl of something a snack can become larger than planned. No snacks included during my evening event where ten of us sat in a comfortable living room with wine, choice cheeses, and (I counted) 10 total different snack foods in bowls just inches from my grubby fists. Walked home at 10pm with the nearly-full moon for company, avoiding street lights as possible to savor its gentle light.

Joy (gardenerjoy) – LOL at "fried strips of something" left behind. How will you ever know what they were?

Cheryl (seadwaters) – It's so frustrating when the body doesn't respond as our mind has determined that it should. Keep the faith; with that exercise your body is doing something - even if not visible to your scale.

FutureFitChick – "There. DONE!" - welcome to the attitude in place; Kudos for just stepping forth as needed. Congrats for finishing a figure for your thesis; forward motion is always worthy of congratulations and not recriminations because it was difficult and took longer than it would have taken if took less. Hope you suffered minimal damage from the awful weather of last week in your part of the country.

Pam (pamaga) – Good luck with blood sugar monitoring - it's easy to see how that's more difficult on a meal-by-meal instead of the number of calories over the whole day. Kudos for having a food plan.

maryann - Celebrating, "but I DO NOT CHOOSE IT." Love being reminded that the food will still be there when I'm done losing the weight. Yep, relish Christmas with your delightful 11 year old DS.

Readers - day 8 Create Time and Energy

How to Find More Time
If you follow a fairly simple routine, you might be able to schedule in each program task, as Ben did. If your schedule is already pretty full, like Marie's, you might need some help in problem solving. You'll need to figure out how you can delegate, cut back, or eliminate certain activities. The first step is to see very clearly how you're currently spending your time.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 99.

11-21-2013, 08:08 AM
Hi Coaches!

Scale still moving back down. Lots of energy expended at the "projects". I'm liking my VB6, yet had to make some modifications yesterday, as we joined mom for Sr.ctr.Thanksgiving. It took some thought but I worked around the preset meal. credit. I walked to the rec center after work and soaked in the jacuzzi. There was a water zumba aerobics in progress. Neat to see that it's not my interest, but was interesting to watch anyway.

BBE, credit for 100% OP, especially amidst a large array of food.

MaryAnn, thanks for such an inspiring post. You keep reminding me it's OK to have your own dinner, especially with the understanding of your body and it's unique needs. I had a separate dinner from DH last night and felt good about it.

Must go....I need to do some online research regarding installation of a special flooring product. It will be much easier to do it now instead of bumbling through directions, difficult to read, when I get to the project later this morning. Another reward of learning to plan ahead. Credit.

11-21-2013, 10:35 AM
One small change to my plan, but I'm pretty happy with 90% yesterday. Aiming for 100% today.

WI: NA kg, Exercise: +45 955/1400 minutes for November, Food: 90%op, Read my Advantages and Responses: yes

FutureFitChick: good to see you back here!

11-21-2013, 02:59 PM
There are some of the "behav-mod" skills that Dr. Beck proposes that I have never had a problem with. This is one of them. In fact, while I was reading it, I was actually trying to think of any time at all in my recent and not-so-recent past where I ate standing up. I honestly could not think of one! I liken standing up and eating with standing up and peeing (only women understand this one)--I just simply can't do it. Five years ago, my sister, Paula, and I were in a pool surrounded by a lot of people and I said that I had to go to the bathroom. She said, of course, "why don't you just do it here?" ( I know, euuuu) Well, just then (as if by cue) everyone around us got quiet and I said (louder than I needed to) but I "just can't!" Well, that goes for eating while standing. I "just can't!".

However, before I get 'all into myself' on this, there are plenty of the other ones that I struggle with and some of which some of you here have eluded to. BBE, as a very shy person, I have had social anxiety just before time began, so I used to "stuff myself" with food out of being nervous about not being "enough". Ironically, I found out that I am quite a talker once started (gee, what a surprise) but old self-images die hard as do 'old habits' in coping with them. My next "test" will be a holiday party in a couple of weekends. I should be half way through this book by then so, hopefully, I'll Ace the test!:crossed: WTG Bill in 'nailing it'!:carrot:

maryann as a parent of an adult and only child, I often wonder what I would do differently if she were still that age. I would hug more, listen more and be less critical. We all have that wisdom within us as parents, we just have to honor it.

Debbie (lexxis): congrats on the scale moving down. :cp:One of the first things that I did (that I recall from the previous time I spent with BDS was the "to do" list) was "get busy"; ticking off several unfinished smaller projects in the past couple of days. By nightfall I 'earned' the fatigue to watch t.v. at night.

FutureFitChick: congrats on the thesis coming together. I too was surprised (in a good way) to see so many familiar "faces":flow2: but then I quickly reminded myself that this is not a "quick weight loss" but a lifetime of dealing with food, eating and our attitudes towards it. Of course, you all are here. It says both a lot about you (all) as well as the BDS.

Cheryl (seadwaters): Do you measure yourself with the tape measure? I have an former group leader and friend who always insisted on measuring body "parts" on the first of the month. It is a habit that I still do and it is a reminder that even when the scales says :snail:you are not losing your body is showing that you are. Case in point: this past year I have lost over 33" and gone down 2 dress sizes.

Joy(gardenerjoy): Glad to hear that you are happy with your food plan. While I was watching t.v. last night, I was making notes of what works in my food plan and I am going to be using that knowledge moving forward. If it works, work it. :book2:

Well, I was able to change my ticker this morning. :woohoo: I also am reporting in another thread here on 3FC that takes "10 lbs at a time" :mag:approach. One bite at a time. One meal at a time. One day at a time.

Take care all, Pam :comp:

11-21-2013, 04:32 PM
I have a game plan and I am sticking to it. 230.5 today. I want to be 230 tomorrow.

Pam. I can not believe you do not eat standing up. I have such a terrible time while I make dinner. I totally stuff my mouth and do not even know it. But not anymore I am changing that I will only eat sitting down from now on.

FutureFitChick. What is with the picture? Is that an elephant on a treadmill? :-) lol. You are funny.

Still waiting for my book but the website has some archived newsletters I am reading. It helps a lot.

I honestly hate being hungry. Last night I could not sleep I was so hungry. But I made it. And today is a new plan day.

11-22-2013, 06:25 AM
Diet Coaches/Buddies – A second day in a row of 100% on plan for food, CREDIT moi. Again, I did it with NO snacks, which is easier for me than keeping snacks under control. One diversion was to two brick and mortar stores to touch and examine washing machines. CREDIT moi for doing what I had to do.

Another diversion was to the laundromat for our standard two loads of laundry while we wait for me to buy a replacement washing machine. I carefully planned to have lunch at the nearby Subway sandwich shop, having NO cookies, chips, or sugar drink - CREDIT moi. Hard issue: If I take a brief on-line survey they'll give me a code for a FREE cookie on my next visit. Not buying a cookie is an achievement, but turning down a FREE cookie is a bigger challenge. So far, I've resisted taking the survey; in three days the offer expires.

Joy (gardenerjoy) – May it be a 100% day.

Debbie (Lexxiss) – Yep, Kudos for planning ahead with your flooring project.

Pam (pamaga) – I "just can't!" is a terrific mantra against your Sabotaging Thoughts.

LoseToAll - My experience is that evening hunger does recede, keep the faith. Congrats for that nicely decreasing scale reading.

Readers - day 8 Create Time and Energy

Reducing Your Activities
Review your home and family responsibilities and decide which tasks you can delegate. For example, Sharon decided that she could get her teenagers to do after-dinner kitchen duty. They grumbled and moped at first and didn't do as good a job as Sharon would have, but the kitchen got cleaned nevertheless.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 100.

11-22-2013, 12:45 PM
Day Four: Give Yourself Credit.

I am better at this than in the past. However, to be honest, I always feel that it is much easier to give yourself credit when things are going well than when they are not. When they aren't, it becomes hard to find even one thing that you want to "toot your horn on". I will say though that without a doubt my #1 strength is I just plain never give up. I get discouraged and I sometimes tread water for what seems like 'forever' but I just don't give up. So, today, I give myself credit for having that trait and being thankful for it.

BBE: I never thought of "I just can't" as a mantra but I think I am going to use it. Thanks for the idea!:cp:

LoseToAll: I love to cook and I always have. My idea of a good 'read' is sitting down with a good cook book (doesn't have to have pictures either) and read the recipes. My mind starts thinking of how I could "tweak" and make it "my own". No, I do not taste my food while I cook. I never have. My "rule of thumb" when making a new recipe is I will make it exactly the way the author states it. I will taste it at the table and then (and only then) will I begin to make changes of my own. I have been cooking for thirty plus years and I know almost how something will taste simply by knowing what ingredients are in it. I do however love to be in another room and inhale the wonderful aromas coming from the kitchen. That almost makes me "high". ;)

BBE: You are on a roll (and I don't mean dinner either!;)) WTG on being OP two days in a row. One of the things that I remembered from my first jaunt with BDS was that day (I don't remember which one) that says make a "To Do" list and then start doing it. So, that was what I did exactly from Day One. "Busy" is always good.

This "so happens" to coincide with some major changes in our life right now. After 10 years of being in the same home, my DH and I moving. I have a specific area north of here, at the base of the north Georgia mountains that I want to reside. The seed was planted on this idea a year ago on Veteran's Day when we went to a popular mountain village for homemade fudge (okay not the best reason, I agree....). I so loved all of the open space and the feeling of being "somewhere other than here in the bustling metropolis" that I said to DH "I wouldn't mind living in all this wide open space out here".

So, my busyness has taken on more of getting ready to move and at my age that means "lots of stuff". I have been going through books and once again deciding what will be donated to the public library. This busyness will probably involve the majority of my days. We also are planning on changing our church. My DH sings both in church as well as professionally. He had the good fortune of singing with a 240 mixed choir that also had the priviledge and honor of the guest directorship of Mack Wilberg recently. He and I both love traditional sacred music (read: anything from 14th century to 18th century) and it is being fazed out of our existing church. My DH tried his best to accept this but found it hard so after 10 years we are making some major changes- a new home north of here and a different church; good ones, of course, but still a certain amount of stress nonetheless.

In the past couple of days, the change in diet has helped me realize some initial weight loss: basically, to include a little more fat (healthy of course) as well as protein has gotten the scales moving down in the right direction. Prior to this, I was not as "regular" as I felt I liked so "whoosh" is the way to go.:lol: So, I also took the opportunity to change my ticker once again to a more seasonal one. :dancer:

LoseToAll: I actually recognized FutureFitChick "first" by her avatar before I even read her name. Hey, FFC, glad to see you again btw.

I like that kind of stability and consistency in this group. It is one of the "hallmarks" of the BDS: it is a life time venture. You find your place, settle in and get to work. I like that.

BBE: I have watched quite a few of the black and white newsreels regarding this day in history 50 years ago. I was 10 at the time and how you perceive history as a child vs an adult (especially now at my age) is so different so I am really taking all of this coverage in from a much different perspective. I have a candle burning right now until the end of the day. I liked what one of the commentators said (back then): to the WWII generation, this day marked the day they went from being "optimists to cynicists". It was the day "they grew up". From where I sit here, I think we lost our sense of "hope" as a nation. Our dreams as a people died with JFK and I don't think we have been the same ever since.

Take care all, Pam :comp:

11-22-2013, 02:20 PM
Hey everyone! I've had an excellent week...but today has been a day of hormonal non-stop munchies. So I had to come here and post and say NO MORE. It's almost 1:30 and I do not need to eat again til dinner at around 6:30.

No Choice.

11-22-2013, 05:19 PM
Hello coaches,

Was quite off track day before yesterday - fell for that old chestnut "I am on holidays so I can eat anything I want". Then that night my younger DD was ill (our best guess is as a result of falling for the same line as me!) Being almost phobic about the big V it meant I was very spartan in my eating yesterday! Feel like the pendulum has swung back to it's rightful resting place so looking forward to a day of healthy eating and beach play. Maybe even a short bushwalk - there is a great trail near here with lots of interesting artefacts from the manual days of timber felling for the kids to check out.

Pam - I am an atheist and the only thing that makes me question my belief that there isn't a God is sacred music - I have never encountered any secular music that moves me the way sacred works do! I have a particular passion for 15th and 16th century polyphony (Palestrina, gabrieli etc) and late 20th century (Gorecki, Copland). If I were religious I would definitely switch churches for the music!

Maryann - loved your comment about making the most of your DS's childhood Christmases.

11-22-2013, 05:53 PM

My copy has just arrived.

It’s interesting to see clickers/counters recommended as a way of keeping track of credits (see p.67) They’ve been used for quite a while in animal training as a form of positive reinforcement. My counter is already on its way.

“Experiment 5” (p.84) is said to help prove that one can make cravings go away. Part of the process involves sitting in front of a trigger food, working up a craving and then throwing the food away. I do much the same thing in Starbucks, queuing next to the food display. Although I don’t physically trash the display, I do mentally name all its ingredients which would fatten me, or could even be harmful at present (e.g. sugar). By the time I’m served, any craving has passed.

So far, so slimmer - lost 12 lbs to date. Early days, though.

Today I’ve eaten OP. Tomorrow I travel – complete with plan - to my sister’s birthday lunch. Please wish me well :)

11-22-2013, 06:39 PM
ForMyGirls: Boy, a beach walk sounds beautiful right now. Even though I love the fall around here, nothing beats the ocean in my mind.

Pamatga: I am with LoseToAll, Congrats for not having the burden of eating while standing. I can honestly say, it is my greatest flaw in my eating behavior.

Lexxiss: A jacuzzi sounds good. We have a club which has a jacuzzi. Why don't I go there more often?

BBE: I agree, no snaking is easier than a "little snacking."

As for me, fasted this morning until 9:30 for some routine bloodwork. I ate a delicious and completely off plan bagel sandwich when I was finished at the hospital. I will modify the day and have just one smoothie for dinner and then close the kitchen. I am keeping my goals in mind.

11-22-2013, 07:48 PM
Still no book yet. I thought for sure it would here by today.

Made my goal of 230 today. :-). But my eating plan had to be thrown out the window today and it has been kind of a snacky day. But working to stay within calories. Now on to my next goal of 5 lbs.

11-22-2013, 10:30 PM
Hi Coaches

The wind is just howling out there. Makes me glad to be indoors. *credit for the roof over my head*

So at my new gym *credit I continue to go* they have a Star Card incentive program. You get a star for everyday you go to the gym. At 10 stars the card is full and goes in a box. At 4 full cards you get a tshirt. I filled my first card today then waited to be handed a new card. She didn't hand me one so I asked and was told you only get one card a month. So it's 4 months to that tshirt! Wow. Always a catch. *credit though as I plan to still be there in 4 months to get that free tshirt!

And with the weights and the cardio I had an 8lb drop week 1, a 0.1lb gain week 2 and we'll see what tomorrow brings. I've just eaten late so I'm not sure how it will go tomorrow. My wii fit weigh-ins have been frustratingly consistent to within 0.2 lbs from day to day to day. Super strange for me. Nothing to do or to react to. The only thing is to keep going and to look for signs of success elsewhere.

billblueeyes I have my own weightroom buggaboo. People leave the 10 lb weight that you add to a weight machine everywhere on the floor around the machine but never on the peg where it should be. This drives me mental!:dizzy:

Exhausted now.. off to bed.

11-23-2013, 02:11 AM
A late-night fly by to check in and prove I'm still among the living... Work hasn't been 100% OP but probably about 85%, which isn't a bad week. Incredibly busy at work. Now my keyboard is skipping every few letters. TGIF. Here's to a great weekend. We started our holiday season early tonight with a performance of White Christmas at a local community theatre on the other side of town. Thoroughly enjoyable. Then hit the market close to 11 and it was wise as it was fairly empty. But now I'm ready to hit the sack before I get to raiding the kitchen.

11-23-2013, 06:17 AM
Hi Coaches!
Yesterday I accomplished my Veganbefore6 even though lunch was at our favorite dim sum spot. I thought it out ahead of time and ordered my own dish while everyone else enjoyed all our usual favorites. I'm enjoying this new tweak in my plan as it gets me back to thinking more about my food choices during the day. The scale moves closer to my ticker weight reminding me to bring my own lunch to work for the next 3 days. Credit.

Our trip to Denver also included purchase of one locally raised organic free range turkey. It was rated 5 at Wfoods....the only higher rating would be if the animal was "nurtured". It makes me feel good to make "my" better choice with a purchase even though it "costs more". Lol at he thought of a nurtured turkey...perhaps making a special spot on the couch. In Alaska I had an acquaintance who had a goat who sat on the DH was mortified.

11-23-2013, 07:54 AM
Diet Coaches/Buddies – Third day of 100% on my food plan with no snacks, CREDIT moi. Busy helps. My day 40: Enrich your Life exercise was taking the subway to the only stone castle in Boston surrounded by a moat (The Castle at Park Plaza (!1s0x89e37a74671d7d99:0xf81a58f0e0756d91!2m5!2m 2!1i80!2i80!3m1!2i100!3m1!7e1!4s %26socpid%3D1!5sthe+castle+at+park+plaza+boston+ma +-+Google+Search&sa=X&ei=oY-QUoKMNYXboASMl4HYBg&ved=0CJYBEKIqMAo)) to hear the opera, Lizzie Borden ( The music stretches me, but the story has gripped me forever. The opera doesn't resolve the question, Did she?, but the notes detail some of the explanations given in movies and plays over the last 100 years for, Why she did it.

Walk, CREDIT moi, was to the library in addition to the walk to and from the subway at each end. Boston was damp - like wishing the rain would continue - but dry enough to walk without umbrella. The library lent The year of magical thinking by Joan Didion which a friend insists that I must read.

onebyone – LOL at life, "Always a catch." My take is that it's a sign of commitment to have a "weightroom buggaboo."

Debbie (Lexxiss) – Good grief! - you are so close to goal. Love the thought of a "nurtured turkey."

Pam (pamaga) – Yep, "toot your horn on" was the reason that giving myself credit was so difficult. The only way I could do it the first time was by writing "CREDIT moi" - so I've used that since. Kudos for not giving up.

maryann - Thanks for, "I am keeping my goals in mind."

nationalparker – Shopping at 11pm sound freeing. Keyboards that skip letters is even worse than a bandage on a thumb.

sparks17 – "NO MORE. No Choice." says it all.

ForMyGirls - Seems like "anything I want" shows up in many a Sabotaging Thought. Yay for "healthy eating and beach play."

MikeB - Yes, indeed, "Diet for Life" is the banner to fly with. If Cognitive Behavior Therapy works for training other animals, then more power to them, LOL. Congrats on those 12 pounds lost forever.

LoseToAll - Congrats for, "Made my goal of 230 today." I know from snacky days, LOL.

Readers - day 8 Create Time and Energy

Reducing Your Activities
Delegating this activity allowed Sharon to leave the kitchen after dinner (eliminating the opportunity to nibble on food as she put it away) and gave her a chance to plan meals for the next day. She also was able to put her feet up for a few minutes and read the newspaper without interruption, which improved her mood and increased her mental energy - both important ingredients for being able to maintain motivation for dieting. She enjoyed this time to herself so much that she regretted not having delegated this task years earlier.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 100.

11-23-2013, 04:08 PM

Well, I went to our family lunch today and learned some valuable lessons :o

Perhaps carried away by the happy atmosphere, I ate an off-plan starter. It was small, probably contained very little sugar, and is unlikely to have done me any harm. But still.

And, already feeling full enough, I continued to eat my main course, although I did leave some. I was a guest, and didn’t want to seem rude. But I could have stopped earlier, using doctor’s orders as an excuse, which is true enough.

I’ll meet the same folks often in future, so will use the experience to write Cards which will stand me in good stead. These will include a Family Meal Response Card (p. 154) which I only discovered after the event.

11-23-2013, 05:09 PM
Day Five: Slow & Mindful Eating. Again, this is another area I am blessed with since I am one of the slowest eaters around. I think I have shared with you all before how I have even had managers of restaurants come over and ask me if everything is "alright" simply because I eat so slow. I eat two bites, put my fork down, talk (a lot:D) and then pick up my fork to eat again. I rarely finish a meal that is still hot. I am used to it. In fact, for breakfast this morning (and the past several mornings) I have had leftover boneless pork loin chops cold.

However, so you all stop wondering then why I am here; I have looked ahead to see what the days will "ask of me" and the toughies are just around the corner, so I am calling these earlier days in Dr. Beck's program my "honeymoon" period. Rough seas are ahead, I know, and I do get motion sickness very easily.:barf: :lol:

In fact, this coming Thursday (for us in the U.S.) is "turkey day" and I am going to do things much different than I did last year. I struggle trying to decide how to "diet" during the time between Thanksgiving and New Year's every single year. I "diet" the rest of the year and then when this time comes around, I just throw "caution to the wind" and overeat almost every day. Last year, I had the scare of my life though! I took my B/P at one of those monitors in a public space and mine was dangerously high. I immediately bought a new home monitor one. I can thank all of the added sodium in the summer sausage et al that I love to eat during this time of year.

I had an epiphany (of sorts) last night. I want to meet my end goal weight this time next year. I am just plain sick and tired of retracing my steps over and over again. It just makes no sense whatsoever. In order to do that I am going to have to do a 180 degree paradigm shift regarding the holidays. so, ForMyGirls, I hear you :listen:and second that motion, I work so hard the rest of the year and then end up regaining 10-15 lbs during the last 5-6 weeks of the calendar year. This has happened so many times, it is just plain stupid.:rolleyes: Talk about insanity :fr:(and I don't mean the workout on that infomercial either).

So, I made a short list of foods that have "served me well" when I am actively losing weight. Foods that I have learned seem to satisfy either the salty or sweet taste that I often "crave". For example, I recently bought 1/2 bushel (20 lbs.) of Fuji apples that are crunchy, sweet and juicy. I can eat one of those when I crave something sweet and they honestly do the "trick".

Our turkey day meal for me will be minus the pies and all of those sides that most of us make this time of year.:chef: One hard and fast rule that I have found is that if it is in my kitchen or cupboard, eventually it will end up in my mouth. The best way that I have found in dealing with "off plan foods" is simply to not bring them into my home, where I am the majority of the time.

So, I thought what I would do to get that "cranberry taste" which I love so much is to get diet cranberry-grape juice (it has 5 calories) and add that to diet 7-UP for the bubbles. A couple of weeks ago I happened on some pumpkin spice cream cheese that is very good and I have been having that with my breakfast bagel since then and I honestly think that if I had that in the morning, I would not miss the pie. Much. ;) It is worth a try!

While I am at it I am also going to look for a lot of low cal substitutes for familiar holiday tastes and flavors so that I can enjoy those without "breaking the bank". I really enjoy flavored coffees, like hazelnut, and I definitely love them iced. I feel like I am indulging without the added calories, especially sugar. I asked my DH if it were alright if he stuck to his "usual" sweets, which don't bother me, and we forego some of the home-baked goods. He told me that he would do whatever it was that I needed for support. :love:

So, that is my "strategy" to stay "on plan" for the upcoming holidays. :hat:It reminds me of the saying, "Those who fail to plan, plan to fail." :( I hope sharing this will cover many of your comments some of you made within the past day or so. It also reminds me of another saying, "If you want different results, then you need to do something different." or something like that. I don't have any specific sub-goal for the New Year other than to not regain any of the weight that I have worked at losing this past year.

Losetoall congrats on meeting your goal of 230 lbs.

MikeB congrats on the 12 lbs gone forever. I like your idea of visualizing how foods can be so bad for us. I also use that same visualization whenever I eat something that is good for me. I just imagine how happy my cells are, that they are clapping and blowing horns, saying "WTG Pam, you rock!":carrot: :lol: I also make a verbal announcement whenever I have a very colorful plate "eating the rainbow". It makes me smile that I work at being good to myself. After all, if we aren't good to ourselves, how can we possibly expect to be to good to others?:grouphug:

BBE I do remember the phrase "drawing the line" in the BDS book. It sounds like you are working that quite well. Kudos for learning to give credit where credit is due.

I was just counting on my fingers and the day that the hunger experiment lands on Thanksgiving! Dr. Beck does have a caveat though for diabetics. I do have my glucose tablets if I get :dizzy: but I am still going to go ahead and do it.

onebyone t-shirt is a great incentive to keep working towards your work out goals. WTG in hanging in there.

nationalparker we bought the colorized version of White Christmas last year to expand our holiday movies collections. I just love everything about that. I have not seen a live performance of it but I am sure it was wonderful! I'd take 85% being OP. Good job!:halffull:

Lexxiss(Debbie R): a nurtured turkey. What a lovely thought. I wonder if thinking good and kind thoughts while you are eating it sends some kind of good karma. I never thought about thanking the actual bird for the meal but I just might do that this year. My Mom had a goat (Billy was his name, original) when she was a kid(no pun intended:)). If he had been a part of the family, there is no way I could ask anything of him although geitoast (goat cheese) is an acquired taste and goat milk is drank more by more people in the world than cow's milk (just thought I would throw that in).

I hope I covered everyone today. I am still learning all about you and where you are at in your weight lose or maintenance journey.

Take care, Pam :comp:

11-23-2013, 05:40 PM
I thought I posted yesterday, apparently not. And I'm late today so I'd better get to it. Yesterday's post was lovely, mind you, a veritable Pulitzer-prize worthy post about how my eating has been good even while it's always just a bit off plan. I've go my head on right for the food, right now, but I've completely lost my ability to envision the next 24 hours.

My crystal ball gazing ability remains broken. We're going out to dinner tonight with a nephew and his fiance, an event that was planned about two hours ago. The last time we went out, a couple of weeks ago, I ended up derailed for a week. I plan to be more careful with food and, especially, wine tonight. More importantly, I just wrote on tomorrow's list to check in here so I make sure I get right back on track.

11-23-2013, 11:00 PM
Hi Coaches
I have been having a work focussed week and given it is my first week back it does not bode well for me being able to achieve balance. Most of what is occupying me is the final draft of the dissertation of a doctoral student - he has to submit at the end of December. Given I was off sick I need to put in some quality time on his work so since Friday morning I have strapped myself into my office chair. It is now Sunday afternoon and I will be at it for another day. Because I have to keep moving and can't sit perpetually or the back seizes up I have decided a bit of discipline is in order. I have set my pomodoro app and every 25 minutes it goes off and then I have to get up for 5 minutes. As I am still trying to do 5000 steps I then proceed to walk around my 2 room flat briskly for 5 minutes each time - my two girls (dogs) sit in their bed bemused by what they see but it gets me there. Can't manage walking up floors of stairs as there are none here - need to be at work for that.

I noticed that I was not losing weight so thought I should log all my food in MyFitnessPal - interesting. While I had a plan each day that plan was somewhat generous :o so I am trying to make it more frugal - perhaps after this dissertation edit!:)

Back to work - the clock is ringing

11-24-2013, 12:00 AM
Struggling to not feel like a failure because my check-ins are so brief, but I'm going to turn it around to be a credit. Have been on my feet all day, just finished steam cleaning the living and dining room so we're set for his folks over on Thanksgiving. Monday through Wednesday will be a wash, well, no, I should/hope to have some time Wednesday evening to get started on Thanksgiving prep. My goal is to just have to vacuum and start baking the pie. :)

DH seems to have relapsed a bit - not feeling well and finally I pushed him to a freshly laundered-linen bed with warm flannel sheets (wind chill is 4 now, temp is 18 and dropping - he teases me because I always say how cold it is with the wind chill, even if we're inside. It SOUNDS colder, I say, with the wind whipping around.)...

Snacked more than I needed to today ... because I remembered what I put in the pantry from the marketing trip. Tsk Tsk. Nothing was major, just 75-100 calories on this or that, but still not on my plan for the day.

DH's daughter changed her plans yet again to come for dinner... He asked what I thought was up. I said I believe she's pushing it closer to Christmas, to ensure that she's "in" for the gift-getting. Sadly, we're in agreement on that. Her treatment of people in her life leaves a lot to be desired. HOpefully with maturity, she'll change a bit. But she's closing in on 21...

Tomorrow's plans include an International Festival if DH is feeling up to it, and I need to bake/prep stuff for a work food day that I cannot blame on anyone else as I organized it after a few of us were chatting about a food day. I am making some cute "acorns" out of glazed cake donut holes. (I think they're cute :)... just google acorn donut holes if hard to picture. A lot of different ways to do them. I told DH I'll do a box for him to take in to his work, too - many guys where he works who'll munch on them.

Okay, bed is calling me. Aiming to do a personals check in tomorrow morning so forgive me if I'm posting back-to-back here :)

11-24-2013, 07:34 AM
Diet Coaches/Buddies – Fourth day of 100% on food plan without snacks, CREDIT moi. The yearly family dinner was at a pricey restaurant to celebrate six different birthdays and anniversaries - the cumulative justification for a whopping tab. The best news about pricey restaurants is appropriately sized servings. I love that part. Being family, I shared and got to taste several other dishes. I'd never had oxtail confit, so I had that for appetizer. I knew confit means cooked in oil but was surprised that it was the potato skin that was confit; the oxtail was braised or something. Now I've had it. Delicious, of course. The Prix Fixe meal included dessert; I chose somewhat wisely - there were worse.

Exercise was walking to the restaurant and helping DW finish putting the yard to bed for the winter, CREDIT moi. We've left the patio table and chairs out for one more week with the magical thinking that Indian Summer will return.

Joy (gardenerjoy) – Speaking of "Pulitzer-prize worthy," the front page of the Boston Globe had an article about NaNoWriMo; are you into that this year?

Cheryl (seadwaters) – Kudos for your dedication to that student's dissertation. Hope that back continues to heal. LOL at your bemused dogs.

Pam (pamaga) – Beautiful insight, "if it is in my kitchen or cupboard, eventually it will end up in my mouth." Kudos for a clever strategy to avoid feeling the need for pumpkin pie.

nationalparker – Why yes, google has plenty of acorn donut holes ( Now to get those out of my mind, LOL. Kudos for being ready for Thanksgiving now.

MikeB - Thanks for the reminder of Beck's family meal response card. I usually enjoy a restaurant without appetizer and without dessert. I got caught up not wanting to be the only person in the family not ordering the specialty Prix Fixe. Kudos for leaving some.

Readers - day 8 Create Time and Energy

Reducing Your Activities
Next, you need to Figure out which tasks you can cut back or eliminate. Jeremy really wanted to work on some home projects (painting his bedroom, cleaning the garage, gardening) on weekends, but he found he just didn't have the time or energy for the first couple of weeks of his diet to do all of these extra things and still be able to fit in exercise and healthy meal preparation. Because he knew losing weight was worth it, he decided to put off the first two projects and do only minimal yard work.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 100.

11-24-2013, 12:41 PM
Good Morning, Coaches.

Lots of good things to remember as I read everyone's post.

gardenerjoy: Thanks for "The last time we went out, a couple of weeks ago, I ended up derailed for a week." I really have to keep that in mind when the next 25 days hold many possibilities of derailing with special food days.

onebyone: Congrats on the weight loss and the weight training.

nationalparker: I am not hosting Thanksgiving but a brunch the day after. My hope also is to just vacuum that morning but I will BUY the pie :)

BBE: Credit for your progress on "no snacking."

Seadwater: My physical therapist agrees about about getting up ritualistically. I might tried your ap.

pamatga: I 100% agreed about having off plan foods in the house. There is plenty of off plan food waiting to ambush me out there, I do not need it lurking in my home.

Lexxiss: Looking up Veganbefore6

MikeB: I had a lot of failure around my family for at least two years. I had to practice and credit myself for small victories. It is much better today.

LoseToAll: The snacking is killing me some days.

As for me: I hosted with DH our annual "Pecan Picking." The Day was unsurpassable in terms of weather- sunny, no wind, 68 degrees and fall everywhere in the orchard. We have 5 acres of pecan along the Sacramento River which we don't commercially harvest. We invite family and friend to come pick and then have a big barn potluck.There must have been 90 people there. Credit for sticking to my plan of a morning smoothie and a dinner smoothie (using my old magic bullet I stuck down at the ranch.) Lunch was not what I hoped. I tried to sit down several times to eat but no go. Then I started nibbling on dessert items. But all in all, I am marking it a "Win" especially considering my anxiety level the last few days.

Weight is below ticker. Pilates today is my top priority. So is a nap.

11-24-2013, 01:53 PM
Hello, Beckmates. Just checked in to get something off my mind. It was bugging me as I was vacuuming.

Am delighted to see many old friends still hanging onto the Beck life line-Silver Birch, Lexxiss, Gardenerjoy, Pamatga, One-by-one...sorry if I missed other old friends or miss-spelled names...and kudos, old Beckmate, BillBE, for keeping the communication alive. You are amazing! Will have to read back through threads to see who else I can catch up on.

I am maintaining under 130, so wt. is not an issue. Need to practice what I preach with CBT for other issues, namely, winter-time loathing in the frozen north land.

Here is what is bugging me:

I have a quite wealthy friend, who also happens to be generous, very kind, very considerate; she is just a great person. We were talking with her sister-in-law, a beautiful, wealthy woman, as close to Barbie as a human can get. I don't know her at all. Anyway, my friend was describing a mutual friend of ours to her sister-in-law, and she said, "She's a (slight pause and a tiny nose wrinkle) *bigger gal, but (and then with great sincerity and enthusiasm) she's really nice." I was shocked, as my friend and this mutual friend have been life-long friends. I can only assume she chose her words that way because she was speaking to her sister-in-law. I just never knew someone could be described a "*bigger gal," with a but behind it. (sorry, bad pun, but you know me). anyway, just sayin'.

Glad for those of you who are being so faithful to the Beck thread. Happy Thanksgiving.

11-24-2013, 01:56 PM
We had a good meal out last night. I did better than the last dinner at that restaurant with the same people (DH's nephew and his fiance, skinny 20-somethings who can eat and drink more than I should, no matter how unfair that seems). And I'm here this morning (it's morning for 6 more minutes). So, I think this will not start a week-long slide like it did last time.

BillBlueEyes: cool that NaNoWriMo is front page news! I'm not doing it this year. My current writing project didn't fit well in that format because I needed fewer words and better writing.

11-24-2013, 03:13 PM
Hello coaches,

Back home after such a lovely holiday. About 70%OP on food yesterday. Credit for saying "not thanks" to frozen yoghurt after dinner - i almost said yes because it is a healthy treat option but then remembered a) there had been a treat already in the day and b) I wasn't hungry!

Picked up some beautiful peaches in a fruit growing area we passed through on the way home. Freshly picked, never in cold storage. House smells beautiful. Hanging out for them to be ripe :-)

Feeling the need to commit today as I return to normal life. So - I WILL do all my healthy eating activities and I WILL eat 100%OP. So now I am off to do those things.

11-24-2013, 10:08 PM
This has not been a good 10 days, food wise. According to this morning's scale, I've gained 10 lbs in about as many days. I didn't even think that was possible.
And it wasn't enough to keep me on track today. It seems that all I want to do is eat.

I give myself credit for weighing this morning--I really didn't want to. I give myself credit for posting tonight--I had to force myself to do it. I had my cards this morning, which I hadn't in about a week. (Correlation? Yeah, I think so.)

It seems like needing to recommit is getting to be a habit with me. I can do it--I am doing it. I just wish it wasn't sometimes so hard.

11-24-2013, 10:51 PM
End of the weekend is always hard for me to face heading back to work ... hopefully this shorter week in the office will be a good one. I have to work all weekend but only a few hours on Thanksgiving. But can do it all from home, so that's good. DH still is fighting this terrible cold - sounds like he's sliding back into its grip. In between feeling lousy, he's been putting in new vanities in the bathrooms and I'll repaint small areas tomorow evening. He's done a great job with them.

Food was okay today - but too much snacking. I will hop on the scale tomorrow and see where the week took me. My sister just started ww three weeks ago and has lost 5 pounds so far. She's been miserable for a few years, so I hope she does well. She tends to get compulsive and starts cutting healthy foods that might have more points to go lighter with less nutritional food, but hopefully she skips that this time.

Beth - Good to see you back here. I'm not making forward progress and get frustrated at myself, but I think if i didn't check in here, I'd be even more so.

Bill - Have you ever seen "Keeping Mum" with Maggie Smith? I just checked it out from the library after putting it on hold last week. Looking forward to enjoying it soon. ... Okay, four days on track 100% is admirable. I started Martha Beck's Four Day Win quite a while ago and you're a walking example of what she says is key. I have to pick that book back up again, though..

ForMyGirls - Glad to hear that your vacation was wonderful! I'm envious! Looking forward to hearing more about it!

GardenerJoy - Good to see you taking the steps you see that will keep you on track! I don't do a good job with that - I can foresee a slide, and then just apparently slide along...

Maryann - I LOVE hosting brunches and keep finding recipes for brunch, but now we never have anyone over for it. Hm. I need to revamp this - or else treat us more to brunches/make it special for ourselves!

Pamatga - I need to work on eating slower. I always used to but since married I have sped it up ... and that's not good... :) I like how you've got that nailed. Also major credits your way for the plans for Thanksgiving week and beyond. I need to focus on what Ill do to be successful...this week and for the next six weeks - I like your ideas. What sides are you planning?

11-25-2013, 07:11 AM
Hello coaches,

I was very very determined to have a 100% OP day today and I did it. Big credit. Especially for saying no to evening hot chocolate which is a bit of a habit - most times it is on plan but it wouldn't have been tonight. Was hard not to have it but my resistance muscle is stronger for it.

Beth - credit to you for doing two important things you were fighting against today. Doing it when it is tough is when it is really impressive!

I have had a bit churning in my brain the last few days about having slipped into a space where I am "on track" for a day or two and then off track for a whole bunch of days. So then today I had an idea of using the "streak" thing. So I decided to make part of my posting to you guys to be reporting in on how big my streak is - two things I am measuring 100% OP on food and 100%OP on exercise and Wellbeing (ie I did all the things like stretching, exercise, meditating, reading cards, posting etc, that I was scheduled to do). So today I can report that it is a streak of 1 on both.

And then tonight when I was reading your posts it occurred to me that I think lots of us are in the same space right now (the "here I am recommitting again" space). So my new idea is doing a collaborative streak challenge. Here's how I'm thinking it could work:
- each person choose a habit they want to cement (for me it will be being 100% OP on track for food and exercise/Wellbeing)
- you get a point for each day in a row that you have kept your habit (so right now I would have 1 point - if I I am 100% OP tomorrow I will have 2 points but if I am not I will go back to zero)
- we add up all the points we have together (so for example if there was one other person doing it and they had a streak of 3 days in a row it would get added to my 1 and be a collaborative streak of 4!)

Anyone interested in joining me? (Or does it sound too confusing?) I'm happy to be in charge of adding up the points:-) wonder how high we could get????

11-25-2013, 07:25 AM
Diet Coaches/Buddies – Fifth day of 100% on food plan without snacks, CREDIT moi. My thanks to all my Coaches/Buddies because I fought off the snackies in the afternoon thinking about having to report here. It's easy to justify having a snack, my plan includes three each day, but I'm on a jag to try NO snacks for a spell to get my mojo back. The good news: the teenagers were selling Apple Pies they'd baked to make money for a worthy cause and, after much debate with DW about whether an Apple Pie is even remotely healthy, found myself at the table where I discovered . . . all sold out. Thank you universe for making my life easier. I'm firmly in denial that lard is the prime ingredient of a good pie.

Walked my usual Sunday walk, CREDIT moi, and did some leaf raking for exercise. A group of us volunteers were raking a large lawn and I had to watch a pile that I had created get wasted in the bungling of the enthusiastic, but not very nimble, baggers. Oh Well.

maryblu – Seeing your name reminds me how much I miss the tensions of predicting ice-out and that raspberry eating 'dawg' of yours. Kudos for maintaining your weight for so long. That "*bigger gal, but ..." story wrinkles my brain - just so telling. Perhaps it's useful to be reminded how deeply the prejudice runs so that we're less likely to take it personally. (For the new folks, maryblu was one of the first five Beck posters who started this forum - months before I found it.)

Joy (gardenerjoy) – It's so tough sharing a table with"skinny 20-somethings who can eat and drink more than I should." Kudos for "did better."

maryann - A friend just returned from Louisiana where he picked up pecans from his parents tree. He reminded me that cracked while standing there is a taste like no other. Kudos for a "Win."

nationalparker – Ouch for working on Thanksgiving, with the (slight) silver lining that it might help stay away from leftovers. [OK, now I've got to go see Keeping Mum ( - I'd go watch Maggie Smith read a phone book.]

Beth (bethFromDayton) – Yes indeed, Kudos for weighing, Kudos for posting, Kudos for reading your ARC, and Kudos for giving yourself credit instead of wasting energy beating up on yourself. No, the body didn't gain 10 pounds in ten days; some water will come off. Encouraging to read, "I can do it--I am doing it."

ForMyGirls - Yep, the old 'healthy' vibe can suck us into more food than we've planned. It sticks knowing that Giant Food knows this and works it deliberately. Kudos for recognizing, "I wasn't hungry!"

Readers - day 8 Create Time and Energy

Reducing Your Activities
If you have trouble figuring out how to reduce your activities, making a priority chart can help. First, fill in your calendar or schedule chart with all your commitments for the coming week. Then divide these activities and tasks into three categories: essential, highly desirable, and desirable. Discuss with your diet coach just how important each task or activity really is. You'll probably find that many tasks you had previously thought of as essential are, in fact, just desirable and that you can put them on the back burner for a few weeks until dieting gets easier.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 100.

11-25-2013, 07:46 AM
Hello, Beckmates. Just checked in to get something off my mind. It was bugging me as I was vacuuming.

Maryblu! I just thought of you yesterday and wondered how you were doing! :hug:

I miss the ice, the raspberries and the loons.

Really great work on the weight! Your bigger gal story shows how we just don't know people even when we think we do ... But I don't know where that takes us.

I'm sitting down to eat a banana and two almonds now. Plus a cashew nut. (That counting is for you, Bill!)

11-25-2013, 08:19 AM
ForMyGirls -- I'd like to join you!! I keep committing and re-committing, weekly! I really want to get at least 10 days in a row or two weeks... OK... here goes REcommitting again :rolleyes: to clean foods... more cardio, us gals are having a difficult time getting our walks in with -13c/8f weather in the early AM, with a windchill... we could go to a large complex that is closed in but we don't, out of boredom but I still need to do it!! I digress, back to the subject at hand... 1. clean eating for 10 days, 2. cardio daily no matter what, 30 mins at least, 3. the gym, this is an easy one for me because going to the gym and doing a class is my favourite thing to do... Ok, let's do it!!

Must get going, taking my Mom for an ultra-sound this early morning...TTFN :wave:

11-25-2013, 11:46 AM
The weekend was tough but stayed away from dessert credit. Did not eat Sunday Danish credit. Sunday dinner OP credit. So it was okay.

Up 2.5 lbs for my TOM. So hopefully it will drop fast. So nervous about Thanksgiving. I have a game plan. No bread, no dessert, no seconds. We will see how it goes.

11-25-2013, 11:50 AM
Good Morning, Coaches.

Today I stepped on the scale feeling that I "deserved" to have a weightloss and of course the number remained frozen on the scale. I remembered that Beck says on any given day, the number is exactly what is should be. Oh Well. Credit for not eating my frustration out. Weight under ticker. Five more days and I need to be .5 down to keep on track to my big 50/under 150 goal. But those five days include a Thanksgiving dinner and TWO companion family dinners (days on either side of Thursday.) Small choices, I must remember.

And I can tell myself If I resist today, I can always eat tomorrow. I can't remember a time when I looked back the next morning and said, "Oh, I regret not eating that!"

ForMyGirls: Your "streak" idea sound motivating and I will love witnessing your successes. Life is too crazy for me right now to count anything. But I hold on to everybody's posting like a lifeline.
BBE: There is no equal to fresh nuts.
BethFromDayton: Thank you so much for posting. You really help me every time you do.
nationalparker: I have two days of extra work days today and tomorrow. I am trying not to resent it.

11-25-2013, 12:52 PM
I was close to 100% OP yesterday except for an extra slice of homemade bread. Rats! That's more annoying than my recent 90% days because I was in full control and didn't need my crystal ball gazing skills to make it work. I just didn't. Moving on.

I spent much of yesterday organizing and planning in ways that I think will improve my ability to forecast the next 24 hours so that I can make a plan that actually fits the day.

maryblu: great to see you!

ForMyGirls: I've been making streaks work for me recently. I have them up on a white board by my desk so I can report that I'm at 128 days of daily exercise, 41 days of doing some organization or house task (often 10 minutes of a filing project), 8 days of completing a Morning Routine, and 7 days each of completing Tea Time and Evening Routines.
For the purpose of your game, though, I'd like to join in and see if I can get a streak going of 100%OP days. So far, I have 0 and I've been trying for a good week to make that happen. This will help.

11-25-2013, 01:40 PM
Yesterday was Day Six: choosing a Diet Coach and since I have already been posting here as well as rejoining this great group, I feel I can check that off as "done". Today is Day Seven: Arrange Your Environment. I feel that this is one of the most important "changes" I have and can continue to make. In fact, as I reading this Day I realized that one of the suggestions that Dr. Beck said "to rearrange your cupboards" so the smaller dishes and glasses on the lower shelves still remains (even though I probably did that 2 years ago!).

Since there is wintery weather predicted to pass through here within the next 48 hours, I decided that yesterday I would go grocery shopping in case we get icy roads and would not want to venture out. I think someone asked what I was planning: roasted turkey, rice for me (which I prefer) and an assortment of steamed vegetables. That's it. With the money that I saved from not buying the ingredients for all of the traditional sides as well as the pie, I bought myself a big jug of vanilla creme whey protein powder. My former food sponsor "got me" started on that and I have just loved making protein smoothies ever since. I have one in place of one meal. I can either go from a very basic vanilla one or really load it with lots of fruits.

To sum it up, it does sound like almost everyone across the board here is struggling to find themselves either back on track or remain there. There is one day in the BDS book that devotes itself just to making time and space for weight loss. Well, if there is any single truth that I have learned in this past year is that: if I am going to do this then I need to pare down my outside activities and just focus on this. At times, I have honestly had to wrestle life just to make this a #1 priority.

So, for me right now, it has been about setting the stage again to make this happen and continue to make it happen for the next year. My desire is to be in maintenance by Thanksgiving 2014. ForMyGirls I will join you on your "streak" challenge and I will also take you up on you keeping track of the points. Will this be ongoing or for a specific time period? Also, do I understand you to say that if we miss one day (even if we had 7 days in a row) we would go back to zero. Ouch! :?: However, I guess that could be an incentive to stay OP. I will start tomorrow reporting how today went since I have decided that I have done seven days of the book and I feel that I can actually start again while I read through the rest of the book. I know that Dr. Beck suggests that we start on Week 3 but I have already been practicing the skills that I have read already and I have my food plan, so why not?

As for me, I will report on both my food plan as well as my workout program since those are most important to my weight loss: 2 points then per day if I get them "down".

I have read everyone else's posts. Nice to see both familiar as well as new faces. :grouphug:

Take care, Pam :comp:

11-25-2013, 10:21 PM
Hello everyone,

seadwaters-so very sorry about your father. I am sure you honoured him very well. Hope your return to work is going OK.

nationalparker-sounds like life is very busy for you.

BillBlueEyes-wow 5 days of 100% on plan. Fantastic.

maryann- credit for weight under ticker. Your Pecan Picking party sounds great.

gardenerjoy- yay for knowing that every extra piece of bread counts.

Lexxiss-LOL re the goat on the couch. Good for you for choosing the free range turkey.

bethFromDayton- sorry to hear about your struggle. Am there also. You can do it and so can I. We need to find our way through this.

onebyone-huge credit for going to the gym faithfully. And wow 8 pounds!!!!

LoseToAll- yay for being down 2 pounds! And credit for skipping dessert.

pamatga- I am rereading the pink book also. Many things I have maintained doing throughout the past years but the ones I struggle the most with are the ones I need to start to work on in a much more planned way. Totally agree with your comments about making time and space for weight loss. I am determined to join you in making 2014 the year it all happens.

MikeB- good for you for thinking ahead to plan your next meal with the family. And 12 pounds gone is sensational progress.

ForMyGirls- credit for 100% on plan day and resisting hot chocolate. I also am in a few days OK and many days not OK pattern. Like your idea of a streak.

Ilene-best of luck with your commitments and good for you for posting them.

silverbirch-good job sitting down to eat your snack.

maryblu-waving hello to you. Happy to hear you are maintaining.

sparks17-hope posting sent the munchies away!

FutureFitChick- great to see you here.

For me- I wish I could say full steam ahead, but more like one step forward, two steps back. Oh well, can't change anything that happened before this moment eh?

Plan for tomorrow:

-breakfast- egg whites and oat bran
-lunch- big salad, tuna, and chick peas
-snack- yogourt and berries
-dinner- harder as am going to a work function at a restaurant- plan on eating no sugar and only a bit of carbs
-read advantage and response cards
-check in with my coaches
-go buy a small kettle for my office and stop going into coffee room at all because I know it will be loaded with sugar from now to January. That room needs to be a major no-go zone.

Take care everyone!

11-25-2013, 11:50 PM
Hi all,

I haven't gotten back to planning my day out in advance, but I made all good choices--breakfast/lunch/snack planned in advance, and dinner on the fly with DD, who I picked up from college tonight. I love having her home.

Even with the off plan time, I did NOT break my streak of "no sweets at work" or even "no unplanned snacking at work"--I didn't even have dessert from our Thanksgiving carry-in, although I did go back for more bread. So, credit for no sweets at work for 10.5+ months.

My initial re dedication is to logging everything--I haven't been doing that and I really do believe that holding myself accountable is key. So, I logged everything today. Credit for that.

My second part of getting back on track is going to be to plan everything the night before again. Deep sigh. Pause. I can do that right now. Pause. <went to MFP, entered in tomorrow's food--all 3 meals and my afternoon snack> That didn't take long. It isn't hard. It's easier to stay OP when it's actually planned in advance. And there's even room for a small brownie (which I have to bake tomorrow).

My third "do now" piece is going to be water--fill my water bottle twice (and empty it twice) during each work day.

So, three pieces that I'm aiming for--and I did two of them today. (and did 75% of the other since I did plan breakfast, lunch, and snack in advance)

I really appreciate the encouragement. It was really frustrating to see the scale and know that it is merely reflecting behavior--and giving me the information that I need to change behavior if I want different results.

Take care, all.

11-26-2013, 12:07 AM
Hello! Long, busy day at work ... the story of the last four or more months. Got home later than planned but put together a decent dinner, starting with some wonderfully flavorful campari tomatoes. Credits today include planning for one treat from our food day at work, and thoroughly enjoying every bite of it and stopping there. At dinner, I wanted more but was satisfied with no longer being hungry.

Only time for a few personals:
Bill - Sad to say, my dvd of Keeping Mum is due back today, and it's not being returned on time. I will have to drop it off unwatched tomorrow ... we'e going to Chris Botti tomorrow evening, so won't have time to watch it. I wish I'd taken the time on the weekend. :) ... But I'll put it back on hold and wait my turn again.

ForMyGirls - I'd like to join your group of streakers. :) I don't want to be viewed as a loser but I KNOW I'll set myself up for failure if I only count 100% on plan, so I'm going with 90% on plan days... counting as days when I'm completely on it, or days when I'm just off by a bit. Will add another component next week.

I feel as if my time chart is nearly all work - in the office, then doing more of my job while at home some nights. Other time is spent preparing our meals from scratch. Marketing, meal prep and cleanup seem to take up a lot of time, but I think it's important for our health to eat with as few preservatives and artificial ingredients as possible so I count that time as well-spent... Who knows - it may all be hooey and it's the preservatives that are keeping some folks healthy to ripe old ages :) I need to look closely at the remaining time and see what I can crop out for a while to add in extra activity other than cleaning/home improvement projects.

11-26-2013, 02:02 AM
Hi Coaches

I seem incapable of checking in 2 days in a row so the streaks I will try for are:

Checking in daily
Fully on plan daily

Thanks for thinking up the challenge ForMyGirls. Congratulations to all of you who have stayed on plan, and not been derailed by dinner out, and kept to your goals. And here is me recommitting along with a number of us back to rejoin the group

I had a reasonable day yesterday and today. Had a plan and more-or-less stuck to it but not good enough. I had planned lunch at work and they had arranged morning tea (all cakes) so I sensibly avoided that and then had to work out what to have for lunch. I think I made good choices. But that is why I take my lunch - the canteen is full of all sorts of things definitely not on any sensible plan.

Today I made a jelly out of unsweetened apple juice that I made. I am trying to increase gelatine (grass fed of course :) ) intake so thought this would help.

Protein powder smoothy for breakfast (with gelatine added)
Big A** salad for lunch with tuna
Lots of low carb veggies and something marinated out of the freezer for dinner
Apple jelly with yoghurt for snack
Very small handful of nuts for snack
Walk 500 steps and keep moving regularly

See you tomorrow coaches

11-26-2013, 06:31 AM
Hello coaches,

Thanks everyone for your enthusiasm about the streaks challenge - it kept me on track today when the gremlins were telling me I needed chocolate mid afternoon - and pushed me to use some of the evening to do the stretching I ran out of time for this morning. Which means (credit) I was 100% OP today :-)

So - I am contributing 2 points today and am looking forward to hearing how everyone else has gone. I will tally them up when I post tomorrow :-)

Pamatga - I hadn't thought about how long to do it for so you got me thinking - maybe until early January? To get us through the holiday season? (Though speaking for myself it will be a question of whether I am on plan - which means the plan can be a bit different for Christmas Day!) and as for your question about whether one day falling short means back to zero - that was how I was thinking of it (mainly because a HabitStreak app I used did it that way) - but I figure we need to all make the goals something that will work for us -so there is no reason you couldn't have a rule for yourself that goes something like "6 days of 7 means you are still in the streak", or whatever works for you

National Parker - being 90% OP sounds like a fine streak goal to me!

Maryann - how wise you are to know when there is enough on your plate already. Loved your "have never thought 'I regret not eating that'".

Beth - 10.5 months of no sweets at work is amazing. You go girl!

11-26-2013, 08:40 AM
Diet Coaches/Buddies – Sixth day of 100% on my food plan, CREDIT moi. I've modified 'No snacks' to 'No snacks other than the fruit that DW serves after dinner.' Last night it was half a mango. My food plan includes 'dinner as served by DW' so her choice of after dinner fruit goes with that and I label it as my evening snack. When I'm breaking out of my snack boundaries, I add an apple or some seedless grapes to whatever she serves with the 'magical thinking' that it's still fruit; that's what I wish to avoid. Ignoring afternoon snackies gets its own CREDIT moi since stuff for Thanksgiving is being collected and it all calls my name. And no snacks will include popping an extra pecan into my mouth when making my sandwich of peanut butter, banana, and pecans on whole wheat bread. Those little devils have been jumping from the bag into my mouth when I'm not thinking.

Exercise was my standard Monday walk, CREDIT moi. Loved walking in the cold since I was dressed appropriately to be able to ignore it.

Joy (gardenerjoy) – It's such a delight that you keep doing so well. Homemade bread is a challenge for me. We had a bread maker and have given/loaned it to one of the kids - I'm better off if it never returns.

CeeJay - Kudos for a neat plan, particularly, "-go buy a small kettle for my office and stop going into coffee room at all because I know it will be loaded with sugar from now to January."

silverbirch – Thank you for publicly counting your tree nuts. Especially since, by not giving units, I inferred that you didn't mean 'handfuls', LOL. (Nb to the picky: the comma outside of the quotes is a courtesy since this post is headed to the UK.)

Cheryl (seadwaters) – Kudos for avoiding "morning tea (all cakes)" - so many occasions where white flour is the only offering.

Pam (pamaga) – Yay for "vanilla creme whey protein smoothies" - particularly when they substitute for pointlessly high calories sides.

maryann - Thanks for, "If I resist today, I can always eat tomorrow." Three big meals in three days is a challenge.

nationalparker – LOL that "preservatives are keeping some folks healthy to ripe old ages." Kudos for "satisfied with no longer being hungry."

Beth (bethFromDayton) – Kudos for "right now" - the anticipation is always harder than the action for me.

ForMyGirls - Kudos for standing down the chocolate "gremlins" - think of them as agents of Hersey Corporation, LOL. I sign up for your streaking for my modified 'no snacks' plan.

Ilene - Ouch for the reality of Canadian cold. Hope ultra-sound works out for your mom.

LoseToAll - Super Kudos for, "Thanksgiving. I have a game plan."

Readers - day 8 Create Time and Energy

Reducing Your Activities
Here is how one dieter, Lisa, found a way to make time for weight loss in her life:

Lisa's Daily Activities
Work: 8+ hours a day
Being a mom (play with Hillary, read books to her, follow bedtime routine): 3 to 4 hours a day
Household management (cooking, cleaning, bill paying): 1 to 2 hours a day
Exercise or walk: 20 minutes a day
. . . . .. . .

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 100.

11-26-2013, 09:22 AM
Hi Coaches!

Just saying hi as streak through to my rental projects. I'm doing my best to find balance these days and continue to be very aware of the importance of my collective food choices as I move forward with my mom's rental projects. I'm meeting with a prospective renter this morning as he removes the upright piano which was left behind in another unit. It would be welcome news to get one re-rented. Carpet is being installed today and it could technically be ready by the end of this week.

I am really finding that my Beck skills are helping me to move forward with these daunting projects. I plan my days in advance and don't worry about what's "down the road" until I get there. Planning/doing something every day has made the projects more manageable and have also left space for me to plan for healthy eating/shopping and a bit of down time, too. credit.

Best wishes to all who are participating in the challenge. I look forward to reading, yet am realistic to the fact that I am up to my neck in my own personal challenge which leaves no room for anything new. I will give myself credit for accepting my reality at this moment.

Take care all.

11-26-2013, 10:44 AM
Day 8: Creating Time & Energy This was something that I learned earlier this year and it was no surprise to me to see it listed as part of the Beck "arsenal". I agree with Lexxis that on the backside of that is also knowing what you can add to your "load" as well as what you will have to "pass on". If I have learned anything is that I can't do it all, I was never meant to do it all and especially not all at the same time so I have to be selective. I earmarked 2013 as the "Year of Me" but I can see that 2014 will again be that same clearing off the tables and only allowing those commitments that are directly related to me losing weight to be in the top five.

Already, I feel a sense of direction and clarity of purpose from bringing the BDS back into my life. The end result is that I feel a lot more calm because if you follow her directives, you know you have a plan of what works and all you have to do is "work it". I find that to be a great de-stressor.

ForMyGirls: I was OP :carrot:with my food plan yesterday (Monday) as well as doing my strength workouts :exercise::lifter:: so 2 points for Monday for me. I am following a customized food plan from a registered dietician for diabetes. I have three meal plans depending on my level of activity: non-aerobic days, strength training (with free weights) day and then cardio days. I have been following this since July so I have a comfort level with the meal plan. It does require pre-planning meals but other than that, it allows for my own personal choices and preferences. It will be the meal plan I will 'sign out with' on my last earthly day.

As for "how long"? I guess, as long as I can. This holiday season I want to put the "reason" back into the season and not throw out all "common sense". The "irrational reasons" that I had in the past (read: sabotaging thoughts) are just that. I want to approach this holiday season as though it was no different than January 2nd-October 30th. If I "accomplish that", I will feel like I have won!:cheer3:

BBE Great Job on staying OP for 5 days in a row. When I saw the recent coverage on the benefits of eating nuts on the national news this past week, I thought of you and your sandwich. I have a 1 oz. container that I especially use for eating nuts (a single serving) and I "love" showing others what single serving is because their expression is always the same:eek:
I can be so "naughty" sometimes. :lol:

Great job everyone else on meeting their daily goals. I admire :cheers:those of you who try to do this at work since I remember my last "off site" job as having many landmines between the pot lucks, the ever-present candy dish on everyone's desk and the lunch rooms. I am so glad that I don't have to deal with all of that.

Take care, Pam :comp:

11-26-2013, 10:46 AM
I can report to ForMyGirls that I was 100% OP yesterday and, thus, my streak number is 1. Woohoo! I've got a plan for today (which is always the first step to being OP).

WI: NA kg, Exercise: +50 1125/1400 minutes for November, Food: 100%op, Read my Advantages and Responses: yes

11-26-2013, 11:06 AM
Good Morning, Coaches.

Sat in a meeting all day yesterday when I wanted to be with my boys. Double Whammy - candy in the middle of the table. Used the excuse of "It was not my real workplace (school) so I could bypass Beth's rule and have some sweets." Ouch. Credit for a healthy lunch choice and closing the kitchen at 3:00 to offset candy. Credit also for forcing myself to yoga class afterward.

Today same situation but WORK IS WORK and there are no sweets at work.

I read nationalparker's time schedule and related. Somedays every minute is sucked up by work, cooking, cleaning and DS duties ( homework, music) The boys are out of town for a few days and I was able to exercise but I need to do it when they are here as well. So I am reading BBE's Beck posts about finding time and hopefully I will have an inspiration.

Persimmon smoothie for breakfast, salad "out" with workmates for lunch, smoothie for dinner. Exercise will be cleaning house for holiday events.

11-26-2013, 02:02 PM
Hello! An earlier post today because I know I won't have time tonight. Looking forward to the performance; will eat a light dinner and DH is picking something up that he can eat on the way home (Subway) to save time as he'll be in a crunch.

Work has been non-stop today, but wanted to take a few minutes during lunch. OP so far today - despite planning to go home at lunch, and not packing one. A salad left from yesterday filled the niche.

Nothing riveting coming out of this post :) My folks are not doing well. Thankful that I get to go there next week for a few days and see for myself how they're faring. Seems to be coming up quickly on the heels of Thanksgiving. The trip will start out with work stuff but then I'll head home to Florida for a few days to shop, bake, decorate, cook meals, and wrap for them. DH is still sick, and I'm trying to stave off his germs - absolutely don't want to bring a cold into their home.

11-26-2013, 04:33 PM
Good Evening, Coaches,

OP today, lost 1 stone this month.

So far, so good, so smug . . .

The more Advantages I gain from keeping OP, the smaller and further away seem the problems which started me off on all this.

So, as a precaution, I’ve written a Disadvantage Card. It lists all the Bad Things That Will Happen if I return to my old ways. It goes alongside my internal movie on the same theme (“Diet for Life”, p.193):
“Visualise the future if you gain weight. Imagine in great detail the most likely scenario if you go back to your old way of eating. Can you see yourself getting heavier? Can you imagine how you will feel when you see the number on the scale going up . . . and up . . . and up? Can you picture having to put away your smaller clothes and getting out your bigger ones – the clothes you had promised yourself you would never have to wear again?”

For medical reasons, my worst-case scenario is much more serious.

Another plus is that, when I ate a slice of cheese this morning, I really tasted it. I don’t just mean that I focused on the taste; I mean that the flavour came at me like something fresh and new. According to neuroscience, out-of-control eating means one has to eat more and more to get the same feeling; cutting back, the feeling disappears for a while but eventually returns.

May I ask my North American Coaches something about Thanksgiving? I suspect that here in the UK there are many like me who have heard only the name. Our Harvest Festival is traditionally held on or near the Sunday of the Harvest Moon. This is the full Moon that occurs closest to the autumn equinox. It's a church event, not a national holiday, and most people don't bother with it. But from what I can make out, you have to deal with it in November, and then you have the stress all over again in December plus with all the present-giving. It must be a serious challenge, and not just to the Plan. Have I got that right?

11-26-2013, 06:07 PM
MikeB. Yes, Thanksgiving is a National holiday (last Thursday and Friday of Nov) where we get together with friends and family and stuff ourselves with food. Then deal with guilt and leftovers and extra lbs for the next week or so. It is really stressful too, there are no presents but getting together with family gives me anxiety. Not everyone has a great time together and usually the only good thing to look forward to is the food. So you set yourself up to medicate with food. It is just the start of the stressful holiday season stuffed with parties, shopping, and the stress of seeing family. It is supposed to be joyful and happy but stress and anxiety get to me every year. Not this year for me. The family situation has not changed but the eating stress is going to be different for me. I have a plan and I am going to be sticking to it.

Today is a fast day for me. I am doing them at the beginning of the week so I can be ready for Thanksgiving. I am doing a 4:3 fasting this week with 700 calories on fast days. Started my response cards today. Been reading the book and everything in the book for bad thoughts I say all the time. I am working on it though. I am really motivated with each card I write.

Hope you all have a great OP day.

11-26-2013, 11:58 PM
Hi everyone,

Today was a 100% OP day for me. My only deviation from my plan was that I ate less dinner than I'd planned. I actually handed my plate to my husband to put on the other side of him since I was full and knew I'd finish my plate if it was in reach.

I also had DD put the food away before DH and I finished--that keeps him from eating the leftovers rather than putting them away, which he has a tendency to do, even if he isn't still actively hungry.

I made 6 batches of brownies tonight--didn't lick the spoon, my fingers, or the bowl!!! MAJOR credit for that. I had exactly one brownie and one small crumb thing (which I took to the table and sat down and ate). I've cut and packed up 3 batches worth (1 12x18 pan). The other 12x18 pan still needs to be cut and put away--and DD said she would do it for me since I was starting to feel overwhelmingly tempted to have more brownie. Credit for just having the planned brownie (plus the little crumb thing)--I'm pretty pleased about that.

There were spice drops at work today and I felt my hand wanting to reach to the bag on the table. "Those don't exist", I told myself. And then "They have nothing to do with me." I'm not sure how they can simultaneously not exist and have nothing to do with me, but either way, they were still on the table and all I got out of the break room was the diet coke I had in the fridge.

Exercise still isn't happening--I have to figure out how to add that in. I hate cold weather--that makes it hard to make myself walk outside.

I'm getting ready for the weekend away--we leave tomorrow after work for St Louis to visit my in-laws. Eating on the road and while traveling is hard--planning that in advance is really hard since I control so little of it. I have a plan for tomorrow (driving day) and Thanksgiving day (predictable schedule and menu). Friday, I'll have to play by ear. I know what my Saturday breakfast is, but the rest of that day is uncertain, too, since we'll be driving back.

(Then I get to have 4 uncertain days in a row, since I'll be traveling for work--at least walking outside is easier in FL)

I'm taking my computer so I'll be able to check in--I don't think I can tackle Thanksgiving and travel on my own!

LoseToAll: Credit for having a plan for the holiday--and for not giving yourself eating stress. Response cards are powerful things, aren't they?

MikeB: Congrats on your stone! I think I'll write a disadvantages card, too--that's a great idea. I also wrote a "losing more weight" card to keep in mind what additional advantages I would have, since losing the first 50 lbs has really gotten me a LOT of my initial goals--including medical improvement.

As for Thanksgiving, it's a family holiday and pretty much everyone I know celebrates it. There's a traditional meal: turkey, stuffing, mashed potatoes, cranberries. Other sides vary by family (green bean casserole is very popular as is a jello mold). Desserts generally include pies, especially pumpkin pie. Although people who are religious generally give thanks to their deity, it is not a religious holiday--it's a celebration of the founding of America. People do tend to overeat for Thanksgiving--I know I did last year and didn't feel good afterwards (pre-Beck)--this year, I'm taking Beck's advice and thinking about how I want to feel at the end of the day--satisfied, comfortable, pleased with myself. OP for Thanksgiving isn't going to be 1200-1400 calories :-), but it will be comfortably full, not uncomfortably so.

I'm updating my ticker (don't wanna!) and moving forward...

nationalparker: Credit for having an OP lunch even with a change in plans. I hope the performance was enjoyable and that you can add more fun stuff into your time chart!

maryann: It made me smile to hear you refer to it as "Beth's rule". (All my friends say "Beth's rule" is that you always throw the cards in face down.) Except for my weekend parties, I expand the rule to "no sweets until after dinner". I'm afraid that if I break it once it'll be a horribly slippery slope. Big credit for closing the kitchen at 3:00!

gardenerjoy: 100% OP!!! Awesome!!

pamatga: I really liked your comments about the "year of me" and focusing on things related to losing weight. Thanks for sharing them! Credit for a 2 point Monday! (You're right about the landmines at work, hence the rule of "no sweets at work", which is really "no unplanned snacking at work".)

Lexiss: I love reading about how your Beck skills apply to other things in your world. Credit for planning and doing!

BillBE: I didn't catch up on everything I didn't read while I was off plan, but I see you are on Day 6 of no snacks (except DW's choice of fruit). Credit--and credit for fighting against those pecans. (Do you add pecans to crunchy or smooth peanut butter?)

ForMyGirls: Credit on your 2 points today! Also credit for realizing "goals..that will work for us". Sometimes, 90% on plan, or on plan 6 days out of 7 is pretty darned successful! I'm not going to do the streak-thing-but I'm cheering for everyone who is!

seadwaters: Credit for checking in (while we North Americans were sleeping). Good luck on the checking in daily--I know I shoot for not missing 2 days in a row.

Now I'm going to enter tomorrow's plan, pack quickly, and call it a night!

Take care, all.

11-27-2013, 07:13 AM
Hello coaches,

Provided I get to bed in next 24 mins I will be 100%OP today so can contribute 3 points today.

Which means the total streak count is 13! Go team :-)

Had this great "well duh" moment today. A month or so ago I changed my diet from a highish protein one to a higher carb one - in part to keep costs down but also because I was feeling deprived of carbs! But now on the new one I have been finding lunches really boring without the option of eggs, tuna, cold meats etc and also finding I often have carb serves left at the end of the day. so today I suddenly realised - I can invent something in the middle! Checked out the calories in a serve of protein and a serve of carb and it turns out they are roughly equal so it is an easy switch. Hooray.

A credit today for saying "no choice" when tempted by habitual chocolate eating at the shops.

Beth - I loved your strategy of asking your DD to put the brownies away for you. I shall remember that one.

11-27-2013, 07:20 AM
Hi Coaches!

Yesterday was a disheartening day at the project. The sabotaging thought, "This will never end", certainly passed through my stream of consciousness. I was able to say "Oh, Well", and readjust my thinking. I was able to accept that going into the ceiling and vacating the old "black pipes" now will most probably prevent a large problem in the future. It's far better to do it now. I'm certain that my willingness to use my Beck skills with the plumbing issue resulted in my choosing not to overeat yesterday. credit.

I've already been up to the project to dump the water bucket and I'll try to get a bit of rest before we head up for our day of work. Just wanted to check in....

Lots of great credits here! Let's set our sights for a successful holiday weekend! I'm "planning" on it!

11-27-2013, 07:38 AM
Diet Coaches/Buddies – Seventh day of 100% on my food plan, CREDIT moi. I counted the pecans going into my sandwich since I'm perfectly capable of making it look like the top of a pecan pie, LOL. Lunches have recently begun to include the cumber portion of my 'man salad' that was a staple of my lunch for years. I drifted away; I need to drift back. DW asked the fishmonger for 2/3rds of a pound of salmon; got 1/2 - so my dinner seemed a little lean. Talk about a first world problem - my portion of fresh salmon was too small, LOL.

Did gym, CREDIT moi. I've been away since I had a lingering cough that I didn't want to share. As usual, absence makes the muscles forget they ever did work before; I will retrain them. My plan to walk to the dentist today faces the challenge of heavy rain. I need to recall that rain gear can solve that problem.

Joy (gardenerjoy) – Kudos for having a plan for today.

Debbie (Lexxiss) – Big Kudos for, "I will give myself credit for accepting my reality at this moment." It's so appealing to think that current reality is an exception to life - thus justifying falling off our plan.

Pam (pamaga) – Thanks for "reason" back into the season - trying to remember why over eating is such a part of Thanksgiving.

maryann - Serious step this, "closing the kitchen at 3:00" - Kudos.

nationalparker – Hope the concert met your expectations last night. Also hope the storm that's on the East Coast now is out of your way for the trip to Florida.

Beth (bethFromDayton) – Congrats for raising a DD who's willing to cut the brownies so you can stay away. I am uber impressed that you walked over to the table to eat your "one small crumb thing" - what a reminder to me that one can make Beck work even in the face of crumbs. [Pecans go on my Whole Foods ground smooth peanut butter. I haven't done crunchy peanut butter in years even though it was a childhood favorite - possibly because back then it was a rare treat.]

MikeB - Congrats on that lost stone. And thanks for the "Visualize the future:" quote. Yep, Thanksgiving being so close to Christmas is a challenge since Thanksgiving has morphed from one special dinner to a four day extravaganza and Christmas has morphed into a six week extravaganza overlapping Thanksgiving. The worst part of Thanksgiving is the tradition of over eating; celebrating the harvest moves from 'joy for enough' to 'joy for overconsumption.' At some tables, it's assumed that you'll have a slice of each kind of pie after a meal that includes seconds of everything.

LoseToAll - Kudos for sticking to your plan of "700 calories on fast days" - that's a challenge.

Readers - day 8 Create Time and Energy

Reducing Your Activities
Here is how one dieter, Lisa, found a way to make time for weight loss in her life:

Lisa's Daily Activities . . .
Watch TV: 1 hour a day
E-mail and surf the internet: 1 hour a day
Talk on the phone: half hour a day
Volunteer with nonprofit group: 2 hours, twice a week

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 102.

11-27-2013, 10:24 AM
Another 100%OP Day which makes my streak count = 2.

I hadn't weighed myself in a couple of weeks because I was so worried about a gain that I didn't want to see from my few days off my routine. Turns out, I was working on a big drop and I'm now at my lowest weight since May.

WI: -1.15 kg, Exercise: +55 1180/1400 minutes for November, Food: 100%op, Read my Advantages and Responses:

BillBlueEyes: Love that you counted your pecans. I count chocolate chips. I've been throwing walnuts on my salad recently and I would do better to count them, too. Thanks!

ForMyGirls: I've also evolved into a middling approach. Less overall, of course, but more carbs than low-carb, more fat than low-fat, and more protein than I thought I would eat when I first started. Lots of vegetables! The trick, for me, was to keep the trigger foods out. Other than that the mix of macronutrients wasn't that critical.
Yay for 13! Hoping for a bigger number tomorrow!

11-27-2013, 10:36 AM
Day Nine: Select an Exercise Plan Again, this was something that was already in place before I returned to using the BDS to support my weight loss efforts. As my RA has advanced I have had to switch out the kind of cardio I do now but I found a great selection to choose from. My free weight workouts now means using lighter weights since the arthritis in both shoulders and elbows make it more painful afterwards when I lift too heavy of weights for me.

All of the bullets that Dr. Beck mentions I agree with: working out destresses me, it is a great appetite suppressant (at least for 2-3 hours afterwards) and it increases my metabolism. I would also add that it strengthens and "lubricates" my muscles so I can move easier with less pain and stiffness.

I am going to include Day Ten (which is tomorrow): Set a Realistic (Weight Lose) Goal since I will not be posting on Thanksgiving. Well, I have gone the gamut on setting weight loss goals. I am learning that what works best for me is to simply follow my food plan and work out each day as planned and let my body respond as it "sees fit". I have found that if I put too much pressure on myself to lose a specific amount of weight in a specific amount of time, I either get too discouraged when I don't (even if it is within a half pound) or I start " playing games" with either undereating or overexercising. I have an 18 year history with OA and that is a "no-no". "Slow and steady wins the race.":snail:

MikeB I won't add much else about Thanksgiving since it seems everyone else did a good job in explaining it. Canada also celebrates this earlier in November. Basically, the original Colonists who emigrated from England et al were so grateful that they survived the brutal NorthEast winters (since half of them starved that first year until the Native Americans taught them to grow maize) that they set aside this day. It has morphed into a debauchery, IMHO, and I for one am going to stop using the span between Thanksgiving and New Year's Day to overeat, etc. It is more about "I won't" then "I just can't." I have a plan from now until New Year's Day and it does NOT include overeating.

Great job:congrat: on losing the stone. I love the idea of a Disadvantage Card. This time around for me instead of the cards which I had memorized within a week of reading them (seriously) I decided that all the incentive that I need is to take my FBG each morning. That droplet of blood represents to me why I am doing all of this.

ForMyGirls You can add 2 more points for my Tuesday efforts. So, for me so far this week, I have 4 points to share with the "streak challenge". 1 point each for both staying OP with my meal plan as well as working out (which was cardio on Tuesdays).

From my end and reading all of your posts, it sounds like everyone here is currently OP. :cheer2::hun: I give an extra Kudos for those of you who are dealing with work-related food stresses. I used to overeat at work all due to the fact that I couldn't articulate my feelings to my supervisor in a way that would have kept my job and my peace of mind. I have since "let that go" but it still seemed like such a sad time for me. :( I was a bundle of nerves.

Here is something that I recite every night that I would like to share:


God (Higher Power, Universe et al) when I have food, help me to remember the hungry; When I have work, help me to remember the jobless; When I have a warm home, help me to remember the homeless; When I am without pain, help me to remember those who suffer;

And, in remembering, help me to destroy my complacency and bestir my compassion. Make me concerned enough to help, by word and deed, those who cry out for what I take for granted.

-Samuel F. Pugh-

Take care all, Pam :grouphug:

11-27-2013, 07:23 PM
So far, so good today ... Realized that nearly all our food is centered for Thanksgiving tomorrow - what to eat for dinner tonight? DH suggested our local Mexican spot or Cracker Barrel ... both sounded ideal on a cold flurry-filled night. Then I thought, wait - save the calories (not to mention the cash) and make soup and sandwiches here. So that's my plan. I ate one snack that I didn't need to, but so far that's all that's been off plan. Add a point for me!

Scale was down one pound today. I REALLY want to update my ticker as it's been ages that it's gone in that direction, but I'll wait to see the same number tomorrow. (Thereby getting my hopes up.)

Better get crackin' around here with T-Day prep. Goal is to check in even with a few lines early tomorrow stating that I staying OP tonight. I feel like I am having trouble sticking with it today. I want to start the holiday early. And typically Thanksgiving was never a major food holiday for me, because I only ate turkey, mashed potatoes and green beans. Now that I'M the cook, I make stuffing I like, sweet potato casserole, etc. - things that pack on the calories. I will prepare my plan tonight.

11-28-2013, 12:33 AM
Hi coaches!
My weightloss is going well. Haven't had anything interesting to say lately. I've lost 13kgs so far, which means 28.6lbs. That means I have 58kgs or 127.6lbs to go. Weightloss seems to take so long! A couple of days ago I bruised my foot while tripping over and it hurts to walk, so I've been using the rowing machine for exercise instead of the treadmill.

11-28-2013, 12:36 AM
Well my streak count for Food On plan = 2; but I didn't check in yesterday. If you didn't check in (when it is part of a streak count) did being on plan really happen?

I have stuck with a simple plan of protein shake for breakfast, salad (large) with left over meat or tuna for lunch, a snack of fruit or nuts, and meat plus (lots) low carb veggies or salad for dinner. And it isn't bad.

I have maintained at least 5000 steps per day, and if there are stairs nearby I take them. I have to say my mobility is improving suddenly in the last 2 weeks so the back is healing really well

I am so glad I don't have the Thanksgiving food challenge that you from the US have. I would be having a struggle without the routine and structure of everyday to deal with where I am. I avoided a work function this afternoon because I really am bad with dealing with finger foods - my weakness. But avoiding the event can only get me so far. I need to develop a plan before it and stick to it - no choice. Later

Thanks for listening coaches and sharing all that wisdom

11-28-2013, 12:45 AM
Well, decided to check in before bed instead of waiting :) I stayed completely OP tonight, choosing just tomato soup for dinner, and decided to wait to see if I wanted all or part of a sandwich but was satisfied with the soup alone.

Down point last night when getting dressed for the performance. I didn't fit into any of my dressier outfits. Nothing was flattering. I don't have expensive clothes, nothing that's major brand name or cutting edge style ... but I LIKE what I have - it's more classic - and and really want to fit back into things. It was such a disappointment. Lately I'm not dressing flatteringly; not putting forth a strong effort to look stylish at all. I keep thinking, oh, when I lose the weight, it'll be easier to wear my heels again... when I lose the weight, I'll X, Y and Z. But now I'm living in limbo here, doing the bare minimum of clothes that coordinate, but not that flattering.

LOVE the idea of the disadvantage card. I think I'll add that in here before long. Right now i need to work on my advantage cards, but I certainly like your idea, Mike.

11-28-2013, 12:56 AM
Hi all. Quick post from my phone--we just got to our hotel and are beat!

Breakfast lunch and snack were OP. drank lots of water today. We went somewhere random for dinner while en route and I ate too much--not as much as I could have but more than I needed to.

My father in law will make breakfast tomorrow morning when we head over there so I have that planned and I'm picturing what my thanksgiving dinner plate (no seconds) will look like.

I will report success tomorrow--I will enjoy a reasonable amount of food and feel good about my choices.

Happy thanksgiving to all who celebrate it!

11-28-2013, 04:05 AM
Hello coaches!
I have been OP mostly. I am solid right now but did go through a few weeks of maintaining... I almost feel like I am testing myself to see if I will be able to maintain after I lose it all. It is more challenging now since I weigh less so get to eat less. Portion control is more important than ever! Zumba is my exercise of choice and counting calories/ nutrients is my diet of choice. I really want this to be forever. Beck's strategies are really ingrained in me now. I do need to make sure that I credit moi more often for those thoughts that help me stay on track.

This year, dd and I will stay home and have a mini feast.. My fam is all over the country and I will see them all in Jan for my granddads burial in alone w dd for thanksgiving and Xmas. This would have been tragic for me in my 20 s but now is desire able.

11-28-2013, 06:49 AM
Hello coaches,

20 points for us all tonight. Yay us! Thanks for all your participation - it is helping enormously in keeping me on track.

I got a beautiful Le Creuset "French oven" casserole dish for my birthday last week and cooked in it for the first time today. Yummy slowcooked beef casserole. Was very very tempted to have a wine with it but I have already had my indulgences for the week so it would have meant taking the streak back to zero and I so wasn't up for that! Credit moi.

I cleaned the house today - I am lucky to have a partner who more than pulls his weight in housework, and particularly in cleaning, which I loathe - so it is actually the first time in about 2 months that I have done the cleaning. And I discovered it wasn't nearly as exhausting as the last time I did it. Being able to clean without being exhausted is one of the things on my advantages card so it was nice to see it coming true.

11-28-2013, 07:57 AM
Diet Coaches/Buddies – May those facing eating extravaganzas remember that there will be food another day.

I completed an eighth day of eating on plan, CREDIT moi, despite snacks calling because I was working in the kitchen with DW preparing for today's guests. She asked me to taste three different items; I pondered - I've always been the taster; I took the small tastes to sit at the kitchen table. That's an improvement since in some years past I've taken a serious sample of the cornbreads baked for stuffing. She also asked me to test if either of the opened boxes of crackers were fresh. I took a corner of the top cracker of each. "Not good enough for guests, but I could still eat them," I said trying to save their lives since I could guess what was coming. "But you won't," she reminded me giving me an unexpected NSV as I remembered that they never would have gone stale in the past because I'd have eaten them. She has no emotional issue with the crackers; she just wanted to give them to our recycling worms so there would be room in the pantry for some fresh ones for the guests. Hard to imagine someone with so little emotional stuff about food as she walked them out to the compost bin.

Walked everywhere, CREDIT moi, including to the dentist in the rain, a dash to the library, and two emergency trips to the supermarket (bought organic lemons since the whole beastie is going into stuff).

Joy (gardenerjoy) – Congrats on that lowest weight since May.

Cheryl (seadwaters) – Yep, finger foods are a challenge. Yay for a back that's healing.

Pam (pamaga) – Kudos for "realistic" in your goals - that's easy to overlook. I am moved by phrases like, "bestir my compassion."

nationalparker – Yay for skipping the restaurant when homemade soup would do. Ouch for the pain of clothes that don't fit - a classic ARC for most of us.

VioletDolphin83 – Congrats on those 13kg gone forever. Kudos for switching your cardio machine in response to that bruised foot.

Beth (bethFromDayton) – Love the thought of eating "somewhere random" - it amuses the geek in me. Good luck eating with your in-laws today.

Rosebud170 – This so blew my mind when I first learned it, "since I weigh less so get to eat less." Despite it being obvious, I'd just never thought about it. Have a fun mini feast day.

ForMyGirls - DW absolutely loves the two Le Creuset "French oven" dishes I've given her. She frequently cooks with both at the same time. I join you as one who loathes cleaning.

Readers - day 8 Create Time and Energy

Reducing Your Activities
Once Lisa divided her activities into these broad categories, she could more easily see the advantage of temporarily cutting back on her volunteer work and TV viewing to make time for weight loss. When she explained to her husband why she needed to make extra time in her schedule, he was more willing (with some initial grumbling that she had to ignore) to take over some specific household chores. Lisa also decided to forgo a weekly manicure to free up some time and money to pay a cleaning service to tend to the house every other week.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 103.

11-28-2013, 09:06 AM
Good morning,

Really struggling this week. Angry and sad about this. Yesterday I threw myself a pretty big pity party and it was not a good time. :mad:

That kind of negative thinking gets me to 300 pounds. So credit this morning for regrouping (sigh-again) and:

Checking in with my coaches
Weighing myself
Making a healthy lunch, snacks, and dinner (hotel tonight)
Eating a healthy breakfast
Reading advantage and response cards
Planned what I am eating tomorrow

I am determined to make it through today with no sugar and eating only what is planned. Tomorrow I will worry about tomorrow.


11-28-2013, 11:19 AM
Another 100%OP Day which makes my streak count = 3. This is fun! Thanks, ForMyGirls, for inventing such a great game for us!

My normal plan for dinner at the in-laws is "Focus on the veggies, tiny portions of everything else, no snacks or alcohol." I'm going to modify and complicate that because my nephew who is in wine sales will be there. He also brings other lovely treats like fancy cheeses. So, I'm going to take a taste of whatever he offers in snacks or alcohol. My "No" list today is: stuffing, rolls, and crackers (unless I need one to taste a soft cheese).

I made my own stuffing yesterday which is healthier and tastier, in my opinion, than what I will be offered today. So I have stuffing on my plan for a light early lunch and as a late snack because supper will be earlier than we're used to.

WI: +0.4 kg, Exercise: +55 1235/1400 minutes for November, Food: 100%op, Read my Advantages and Responses: yes

Happy Thanksgiving to the USians among us!

11-28-2013, 11:39 AM
CeeJay, I'm sorry you are struggling yet happy that you have a plan for just one day! Question: Do you read posts here on a daily basis? (Even when you are not posting?) I have really found that the daily connection I make here at 3FC has really made a difference, even as I struggle. Reading and connecting with others really does seem to help. :hug:

BBE, you wrote, " May those facing eating extravaganzas remember that there will be food another day.".'s so true!

I have had a leisurely morning. We are headed to moms....she wants to make us a simple and healthy breakfast. That is so nice...she knows how hard we have been working on her projects. Later we head to Nephews where for the 4th year in a row I will aim (and I know accomplish) my streak of eating less than anyone else at the gathering. I weighed this morning, and I'm still maintaining a low # after 48 days fully engaged with the craziest (and most stressful) project of my life. Funny, it seems that I am having to use every bit of brain power I can find....wondering if my food addict part has had to give it's energy to the project, too. lol.

Well Happy Thanksgiving to those who celebrate....reminded I can take my Beck skills with me anywhere and anytime I choose.

11-28-2013, 02:39 PM
Good Evening, Coaches,

And to all you Thanksgivers, however you fared, tomorrow’s a new day! Thanks to all who’ve enlightened me about your celebrations.

Whilst I was de-cluttering (another story for another thread) I came across two pairs of trousers. Since last wearing them several years ago, I’d dieted off and on. So I wondered whether they’d still fit me. And they did – with room to spare. So much room that I decided to capture the moment.

The photo shows me in profile, with thumbs tucked into the waistband, pulling it forward to where my belly used to push it. Although I don’t find it remotely amusing, the name that came straight to mind was “Clown Trousers”. And now it adorns my computer’s desktop – a mid-journey reminder, for times when my hopeful start seems far behind and the hoped-for finish just as far ahead.

11-28-2013, 04:35 PM
I hope everyone understands if I check in more than once today.

We slept late today. My father in law made us breakfast and made me two eggs instead of one. I didn't eat the 2nd egg--and was prepared to throw it out rather than let DH eat it. My mother in law wanted to save it and father in law ended up eating it--but I didn't!!!

We're heading to another relatives for dinner. I'm going to read cards on the way over there. I have several stacks of cards now--having different cards keeps me more invested when I read a set that's not as familiar and memorized. I also have a couple blanks in my purse to make new ones to be fresh in my mind.

The relatives who are hosting haven't seen me in a year--so that means close to 50 lbs ago!! I'm looking forward to their reaction and compliments!

I'll probably post again tonight to report success!! I have a plan for dinner and even for a reasonable amount of dessert!

11-28-2013, 11:24 PM
I did well today - considering the combo of cooking for guests, my mom was taken to the ER and then was to be admitted to the hospital in Florida, and finding out one more guest was coming (DH received the call/request two days ago and forgot to mention anything until right before they showed up). We had plenty and enjoyed a long day with his family. I could have eaten less, but only one small serving of the items I wanted, and had planned on one slice of apple pie, and thoroughly enjoyed it.

Only another hour of work to do (job work) and then I think I'll put this day to rest and hope tomorrow holds better news on my mom.

I'm counting today as a day on Thanksgiving plan :) Weight was 171.8 again, so I'm moving my ticker soon. Any pound counts!

11-29-2013, 03:42 AM
Dinner was as planned. I had one more brownie than planned--and then stopped. I had a late night snack (not very big) of leftovers.

I hope everyone had a great Thanksgiving--and ate according to plan.

Tomorrow is unplanned for me--I don't know where we'll be eating--but I'll read my cards in the morning and prepare to make good choices wherever we end up eating.

11-29-2013, 06:26 AM
Diet Coaches/Buddies – Successful Thanksgiving day, CREDIT moi. I planned and ate on my special occasion schedule that allows dessert. I only had one plate of food, mostly veggies, despite guests going for seconds. One guest noted with excitement that the buffet had nothing mashed and nothing with marshmallows on top, LOL. Good mix of family and friends. When we finished dishes around 8pm, I allowed myself my normal evening snack of some grapes because I was indeed ready for food - the single meal that served as both lunch and dinner was less food than I'd normally have eaten in two meals.

Only exercise was running around trying to make the house look like nobody lived here, LOL. And washing dishes; DW and I work together well in cleanup mode. I slipped out of the fun at the end of dinner for the first pass of cleaning the kitchen so there'd be room to bring in the dinner plates. That made the session after dinner much easier.

Joy (gardenerjoy) – Oh my, a nephew in wine sales and fancy cheeses. This could be a challenge. A "No" list sounds like a sane way to face an unknown dinner spread.

CeeJay - Yep, Kudos for regrouping when regrouping is what's needed.

Debbie (Lexxiss) – What a super role, "my streak of eating less than anyone else at the gathering."

Beth (bethFromDayton) – Certainly you can check in more than once.

Beth (bethFromDayton) – I'm flexible. Neat idea to have different stacks of cards to keep them from getting stale. Kudos for "Dinner was as planned." Nothing tastes as good as Thanksgiving leftovers.

MikeB - Yay for the joy of “Clown Trousers” to remember where we've been.

Readers - day 8 Create Time and Energy

what are you thinking?
If you have difficulty implementing the necessary changes in your schedule, you might have some preconceived ideas that are getting your way.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 105.

11-29-2013, 07:14 AM
Hello coaches,

We are up to 24 points. Yay us. Wonder if we'll make 30 points by the end of the weekend.

Great to hear of so many positive on plan Thanksgiving meals.

Some credits for me: for staying on plan today despite it being one of those inextricably hungry days; for facing my anxiety about a challenging work task today rather than trying to work over the top of it; for getting through the week without adding some extra indulgence serves (because I used them all up at the beginning of the week while on holidays) - the new week starts tomorrow :-)

11-29-2013, 07:21 AM
I can add 3 to our points :yes: I haven't been posting but I have eaten clean for 3 out of 4 days and exercised too. I will be exercising tonight also, is that a point in itself? or do we have to have 100% clean eating and exercise to have a point?

11-29-2013, 09:51 AM
My 100%OP Day makes my streak count = 4.

I did eat a tiny amount of stuffing with dinner but I'm counting that on-plan under the nephew-exception. It wasn't our normal stuffing -- the nephew must have decided that wasn't good enough either. So, he made a stuffing in the crockpot with lots of veggies and not too much salt. Every bit as good as mine, but I kept my serving to just a taste. I filled my dinner plate with salad and put everything else on my salad plate. That made it easy to keep the portions as small as I intended. No seconds. Split dessert with DH and we still left some crust behind.

Oh, and I got in the 55 minutes of exercise that I needed if I'm going to meet my goal this month. It was a late night session of dance and stretching. Unusual but it worked. And, I slept good!

WI: +0.1 kg, Exercise: +55 1290/1400 minutes for November, Food: 100%op, Read my Advantages and Responses: yes

Ilene: You get to choose your own goals and how you want to count them. So, if you want to keep track of two streaks you could have one for clean eating and one for exercise.

11-29-2013, 09:59 AM
Ilene: You get to choose your own goals and how you want to count them. So, if you want to keep track of two streaks you could have one for clean eating and one for exercise.

That's good to know... If all goes well today then I will have 2 points... Clean eating and a TRX workout :D ...

11-29-2013, 01:23 PM
Day 11: Differentiating between Hunger, Desire & Cravings and Day 12: Developing Hunger Tolerance.

Since I need to get regular spaced out meals for my diabetes, I will not be doing the hunger experiment. I see that Dr. Beck does mention this not being a requirement if you are diabetic and since I did it before when I went through this book the first time, I will pass this time. I have already been experiencing weak and shaking extremities this past week if I do not adequately eat before working out so I assumed I would have that or a worse experience fasting. "Enough said" on that.

I will say that this is a lesson that took me quite a while in the past to really get down but I finally did pass both. I routinely practice hunger tolerance whenever faced with a situation where food is not readily available but I am hungry. I always have my glucose tablets within reach if I need to use them. I have only done that once. When my Mom was alive, she "forgot" to eat lunch before coming to visit, didn't tell any of us and then we all went to a local indoor shopping mall. We got separated. In the meantime, she went into a low blood sugar episode where she 'spaced out'. After not being able to find her on our own; I had to contact the mall "security". They searched every store (this was over 200+) and they found her. She did not know who she was or who we were. Considering the physical description that I gave would have "covered" every senior citizen in the place, I really admired how the "security" found her so quickly.

The brain uses glucose as energy so the first sign of really low blood glucose is you lose your cognitive reasoning and you even have difficulty putting together sentences. In the past year or so, since I really ramped up my working out to assist in losing weight, I really have to carefully monitor my blood glucose so I don't have this happen. It is recommended that you take your blood right after working out. I used to but when I prepare beforehand, I don't experience the muscle weakness as much.

I tell all of you this so that you will know how serious diabetes is as an "acquired" lifestyle disease. Granted, I have a family history on both sides but my obesity for so long was not helpful either. Now, that I am 60, I am well aware that I may never lose that "impairment" irregardless of what I weigh. However, it is my hope that I will not have to resort to Metformin nor insulin shots either.:crossed:

Thanksgiving Day: three words. I DID IT! :woohoo: It is the first time in all of my memories of not having pumpkin pie nor any pie and not even missing it. I had turkey, pre-measured mashed potatoes and gravy and lots and lots of vegetables. That's it.

ForMyGirls: I have been OP with my food and calorie ranges since Monday as well as exercising every day also so I have 8 points thus far. 2 for each day of "abstinence" for this streak challenge. I even did 30 minutes of cardio last night while my DH was watching old Andy Griffith reruns.

For everyone else who is participating (BBE, I hope you are too with your great streak you have going:carrot:), Great Job ALL!! Keep up the good work!:encore:

MikeB I love the idea of "Clown Trousers". :crazy: Are you going to save them or have you already tossed them? I have made it a ritual of tossing all of my bigger-sized clothes as I go down the scales. I hope you treat yourself to some new "threads" as you are losing weight. I feel this is so "key" to keeping off the weight, IMHO.

I saw a couple on Dr. Oz a few years ago who claim that one of their secrets of keeping their 150 lbs weight loss each OFF was to have no former large sizes in the closet. I have followed their advice and as soon as I drop 20 lbs out they go unless they can be successfully altered.

This past fall as I was switching out the warm weather clothes for the cooler weather ones, I tried on each and every piece in my closet. The only clothes that stayed were those which fit. This was a first for me and I can say now that I do not have to go through the anxiety now of "what fits and what do I wear?" simultaneously. I know that everything I own does fit. It is a liberating feeling.

I know that there is a Day that Dr. Beck devotes to rewarding yourself with a non-food reward for each 5 lbs lost. Well, I took that "advice" and ran with it, since I don't need much prodding to buy clothes, jewelry, make-up or shoes.
Even though I am far from my end goal weight I still feel so much better in my own skin today than I have in years. Working out really helps in that way as well as some well-chosen pieces of clothing. It builds my self-confidence socially and self-esteem; which, IMHO, I feel is at the core of Dr. Beck's message: it is not just about losing weight but rebuilding a new and better version of ourselves.

If I have learned anything about this whole process it is that losing the "fat head"(read:mindset) that goes along with the fat body is actually the most important part to lose. Otherwise, you will be stuck where you are at "indefinitely" until you figure it out.

Yesterday proved to me that I can "do it" even during the holidays. I felt so empowered as a result. I hear that from you all as well. Credit all of us for doing such a great job! :woohoo: Party hats for all today!:woo:

Take care, Pam :comp:

11-29-2013, 05:39 PM
Good Afternoon, Coaches.

The last days have felt like a hurricane. Dh and I were in a terrible fight and reconciled for Thanksgiving all amid several gatherings (which are anxiety provoking just by themselves.) I was up early this morning prepping for a baby shower and have not sat until just this moment. One last event and I am clear until next Wed for special food events.

So food was much better than normal but not ideal. I had a smoothie this morning, brunch lunch, one extra piece of sweet bread, and the plan for a smoothie tonite without eating anything at my BIL. That is as much as i can hope for. I am so close to my under 150 at 50 goal, I don't want to get derailed for another whole day.

Lingering sadness over the conflict with DH. It is what it is. Best to all

11-29-2013, 06:29 PM
Counting today as another day on track for me - so far, so good. I am thankful that I'm able to report this here!

Despite being home all day and working off/on so far, I've not been into snacking. Weighed this morning for some mean reason (after breakfast, no less) - just to "SEE" ... and was down another half pound so will just see what it is tomorrow. Late work night tonight, and I'm committing to making several cups of hot tea if need be, to steer clear of snacks. Typically I don't have time to snack much then, so keeping on the straight and narrow by committing to it to you folks.

Mom is still in hospital. No news yet, and I remain worried, but thankful that I'm getting there in about a week.

DH is tackling a project that started out easy but has turned into a major one with the outlook of "I'm going to have to cut into that wall" ... and now he's prepping for that. I keep coming up with other options but as a non-handyman, they're not viable. credit to him, though, he listens to see if any might work. Every now and then I hit upon a side way of coming at an issue that actually works. :) Startles us both!

Maryann - Sorry to hear about the disagreement with DH - that is always unsettling and takes a while to be forgotten or smoothed over. Remind us again when your target date is for under 150 at 50?

Credits abound to everyone - well done!!

11-30-2013, 03:25 AM
Evening coaches

I feel for and with you CeeJay - I too am struggling. I am struggling to maintain commitment with competing demands - but I don't think any of the demands are as important as this. I have decided at this stage not to respond to everyone because the time involved stops me from checking in. So while I read all the posts gratefully, until I am on track fully I will try to check in and be accountable. I have been somewhat on plan but as I am having difficulty with posting daily I need to structure my daily accountability. I need to weigh every day and declare the changes (scary) - compared to the tracker (which I will change weekly) and the day before. I will also track eating on plan, and exercise which at the moment is 5000 steps. I am not loosing weight which is weird so I must be doing something I am not paying attention to. So consequently last night I got take away because I was sad and mad. Thought it was fairly sensible but I gained 2 lb today so not that good!

I have been walking my 5000 or more steps per day and am noticing improvements in stamina. I haven't walked any stairs today. Have not been rigorous with keeping moving and incidental activity

+ 2 lb (day) / + 4 lb (tracker)
Had a plan and have so far followed it. Plan to eat dinner, then close the kitchen, and find something else to focus on
Logged food in MFP and the numbers add up

11-30-2013, 05:44 AM
Yay team streakers - we are on 36 points!!!!

Credit to me for 6 days of 100% OP. It is a really long time since I achieved that. Noticed a cool thing today - have been soooo hungry / intensely craving "stuff" for 4 or 5 days and this afternoon it just disappeared. Hopefully that means my body has accepted that this is how it is and is going to stop fighting me for a while :-)

11-30-2013, 07:54 AM
Diet Coaches/Buddies – Tenth day in a row on plan, CREDIT moi, including ignoring FREE cookies at Home Depot, of all places. Home Depot welcomed all Black Friday customers with a table of coffee, large bakery cookies, apples, and oranges. I soooooooo wanted a FREE cookie, but couldn't stand the thought that I'd eating sanely at a joyous Thanksgiving celebration only to fall for an oatmeal raisin cookie. So, thought I'd just take the coffee. Then noticed that the only 'whitener' offered was the powdered kind with trans-fat. I've become very leery of trans-fat, even in small quantities. So, given that it was time for my lunch, I declared an apple to be the first course of my lunch and ate that while I shopped. After checkout I had to ignore their attempt to give me a FREE bag of Cheetos; never before has Home Depot offered me food and I won!

I was out on Black Friday because our beloved Maytag washing machine had died - essentially of old age. It had given well beyond any expectations. The time had come. The upside was to have died just before Black Friday. Home Depot was almost empty of customers - quite a surprise. I chose the identical washer and dryer that my DS and his GF had researched a year ago; got it at Black Friday prices; then applied for a Home Depot credit card for an additional 10% off. Free delivery and take away of the old machines was included. Picked up some packages of 24 batteries for $3.80 for stocking stuffers. Later I picked up some 32 giga-byte thumb drives for $7.99 at a nearly customer-less Radio Shack, also for stocking stuffers. For my lifetime first outing on Black Friday, it was a roaring success.

Joy (gardenerjoy) – Gotta love "the nephew-exception." Thanksgiving with no seconds, split dessert, and crust left behind is Kudos worthy.

Cheryl (seadwaters) – Ouch for those two pounds of salt induced water weight in take-away - hard to fathom how they can stuff it in there. Kudos for keeping the faith when the scale isn't going your way; best we can do is keep to our path and let the scale find us it its own good time.

Pam (pamaga) – Yep, Beck is real clear that the hunger experiment isn't for folks tending their sugar level. Kudos for "pre-measured mashed potatoes" - it's those open-ended servings that tend to cause problems. Thanks for, losing the "fat head."

maryann - Ouch for the "hurricane" part of emotional closeness. Kudos for sanely passing through.

nationalparker – Shuddering at "I'm going to have to cut into that wall" - that's never good. Love the notion of a second mind finding a better way to solve a problem.

ForMyGirls - Yay for on-plan despite an "inextricably hungry day." Neat that the craving just disappeared - probably got tired of being ignored, LOL.

Ilene - Kudos for "Clean eating and a TRX workout."

Readers - day 8 Create Time and Energy

what are you thinking?
Ann, for example, has a rule: I shouldn't do anything that inconveniences others. Therefore, she didn't even think of asking her husband to take over the grocery shopping, her mother to watch the kids so Ann could go to her support group, or her best friend to work with her on a community project.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 105.

11-30-2013, 10:42 AM
My 100%OP Day makes my streak count = 5.

Today is tricky to plan -- I'm going out with a girlfriend for Small Business Saturday. I don't think we'll eat because we're meeting at 2pm and because we usually don't. But it makes the timing of my normal snacks odd. So, I planned the best I could and we will see how it goes.

WI: -0.6 kg, Exercise: +55 1345/1400 minutes for November, Food: 100%op, Read my Advantages and Responses: yes

BillBlueEyes: congrats on such a successful Black Friday outing. I ended up at a grocery store and drugstore for necessary items and they were empty, too. But I didn't notice any bargains. I like the idea of batteries and thumb drives for stocking stuffers.

Sending supportive thoughts to CeeJay, seadwaters, maryann, onebyone, and anyone else who needs them.

11-30-2013, 11:48 AM
Up until 2 a.m. working job stuff, and credit to me that I didn't snack through it. Scale is 171.6 this morning and I'm gunning for under 170 (yes, AGAIN) in two weeks. Or tomorrow :) but I'd better be more realisitc.

Seadwaters - I know what you mean; but please don't feel compelled to include everyone on notes. That is SO HARD for me to not do, but when I want to do that, I skip checking in. Especially now that we've got a full group with lots of checking in, which I love. I gain insights from others' challenges and solutions.

Last night instead of leftovers (which will be on the table tonight), I offered the suggestion of the local pizza place to go - their pizza is non-greasy and light and so inexpensive that I know they'll be out of business soon. For the third time... they keep regrouping and reopening in the same little strip mall. Anyway, DH said we have frozen Trader Joe's pizza, let's do that. WIN - the calorie count is exact - well, you know what i mean - easier to track. I ate my portion with a good salad, and was satisfied. This is a pizza that, at 900 calories or so for the whole pie, I used to eat through the whole day - it was brunch and lunner - with salads :)

Need new ARCs that I actually USE. Goal for this weekend is to put more thought into it and make viable ones for taking home with me this week. Stress is not an excuse to eat.

11-30-2013, 01:40 PM
Good Morning, Coaches.

Calm after the storm this morning. I had hoped yesterday evening would be better but I still had some final family upheaval and the LAST dinner of the holidays. Food was not ideal and I actually binge ate a final piece of pumpkin pie at 9:00 pm just to punish myself for all the feelings I was having and for not being perfect. It has been a long time since I used food as a punishment.

So this morning I am practicing gratitude. I am grateful I have a new day and that I know how to live a different life of peace with food. Credit Beck for counting food sanity the minute I stopped last night so I have 12 hours of OP this morning. Credit the honesty I have with DH and the plan to take it really easy with no special food for the rest of the weekend. Credit for checking in here.

Weight is at ticker. Pilates planned and I still have my goal of under 150 at 50 by December 20th. It is still in my sights - three pounds in three weeks.

seadwaters: Whatever you want to post helps everyone because it is honest. That is all that matters. Honesty matters more than personals in my book.
BBE: You are the only one I knew who brave Black Friday. Congrats on the deals.
Gardenerjoy: Credit for participating in small business Sat.
Nationalparker and FormyGirls:Congrats on all the healthy choices.

11-30-2013, 02:57 PM
Day 13: Overcoming Cravings: Okay, fellow Beckies, now we are coming to the tough stuff for me. However, I have learned a few things from the last tour I took through Dr. Beck's book and, IMHO, this is one chapter that I wish she would have either consulted or added an co-author to. Here is why and it is based on what I have learned about my own body, metabolism, nutrition et al.

I have discovered by chance that the best way for me to "reduce cravings" is simply to eat a balanced, nutritious food plan. Period. If I want to almost wipe them out entirely then I need to add supplements to the mix. Again, by chance, last spring I decided to respond to a catalog that I kept getting and order some mega multi-vitamins from a very well-known "weight loss surgery" companion catalog. I kept wondering why they were sending this catalog to me since I have never even remotely considered having WLS (although I am not personally against it, BTW). Boy, was I ever glad that I did order those mega multi-vitamins. I swear they are the size of horse pills but they filled in the gap.

It was then that my mind starting "clicking" and I mused, "could it be that the basic of much of my unexplained cravings (barring PMS which is a whole other issue) that my body is really "starved" for nutrients that for some reason my actual food is not supplying and/or is it possible that my body simply is not absorbing all of the nutrients from the actual food that I am eating? Well, this was not a true scientific experiment since there was no blind test and test groups but it seemed pretty clear to me that when I was combining the two: the mega multi-vitamin as well as eating a balanced and healthy food plan my cravings all but "hit the road".

Which has me returning to what I "wish" Dr. Beck might have included (or if she ever writes a third book) and that is a nutritionist or doctor who specializes in obesity and weight loss to add the medical/health/nutrition aspect of weight loss. After all, since the majority are eating a lot less, we have to make each of those calories count. As I once heard or read: "nutrient rich, calorie poor".

seadwaters: I echo everyone else's sentiments. If I have learned one thing during this whole weight loss process and maintaining the loss that I have thus far is that you have to "arrange your environment" which I also take to mean the "interior space of my head between my two ears". I have discovered that, at times, I have to fight for myself and my needs in this area. Someday, you will look back and realize that part of developing your resistance muscle is also trying to put "pleasing others" in its rightful place. The Golden Rule is you can't give away what you don't have to give. By nurturing yourself daily and often, you will have that much more to share when the time comes. You will please us when you put yourself first. " 'Nuff said".

I am sorry that you "used" food to punish yourself. Forgive yourself. Give yourself a wonderful non-food reward, shrug your shoulders and say "Oh well." Congrats on being OP for part of the day. Yes, that does count!:bravo:

maryann Oh my dear. :hug: I am so sorry that your Mt. Vesuvius had to erupt right before the holidays. I had a mini melt-down about two days before T-Day. I just broke out crying. I simply don't why other than all of the "expectations" a person has for the holidays and how it sometimes brings back all of those "perfectionist" tendencies that I have worked so hard on releasing. Love :hug: is being sent your way. Take care. :angel:

gardenerjoy Good Job on staying OP 6 days in a row.

ForMyGirls: I was also OP with both my food plan and workouts for Friday as well so for me it is 5 days in a row or 10 points. Great Job on the stand off with hunger. I have accepted that hunger is just plain a part of my weight loss journey and so I just "shrug" when it happens. I stand my ground and refuse to eat something until "it is time" for my next meal/snack. I also have found copious cups of hot coffee or tea also work well in keeping my stomach full.

BBE: I used to hit all of the Black Fridays but I didn't this year because what I wanted was not on their list of "deals". I am holding out for a bigger flat screen t.v. for one thing.:D I was half-surprised about some of the crowds being less than they had expected. I wonder if by opening up on T-Day evening at 8 p.m. it took some of the "air" out of some people's balloons. One young woman interviewed said that was the case with her. Congrats on getting yourself a new washer/dryer and an apple to boot. You are my role model. :cloud9: You are as steady as the Rock of Gibraltar.

nationalparker: I just love it when our men folk listen to us. I keep telling DH that a man's wisest counselor is his wife. So glad your sweetie realized that. GB :) him for doing all of that work. Being a handyman rates high on my list as "desirable and enviable" traits since I am always "either in the middle of a DIY project, planning one or just finishing one up." :D I am not happy if I am not.

To all those who are reading but haven't the time to post, I am sending out :goodvibes your way. You too are in my thoughts even if I don't mention your name here. Love to you!

Take care, Pam :comp:

12-01-2013, 05:11 AM
Hi Coaches

Spent day working and ignoring cravings! I realised some undesirable foods had "snuck" into my plan. So at the moment I am eliminating all sugar and sweet things because I think they trigger problems. And I am going to stay away from milk in my smoothies in the morning as I think it leads to an insulin spike - so went out today and bought low carb, organic almond milk.

I went shopping for food and ignored the sweets and the other liberties that have been sneaking in. I am back on track hopefully. You don't know how it pains me to alter my ticker up and remove myself from onederland :(

Checked in 2 days in a row - credit :D
+ 0 lb (today) / + changed tracker
5.8 / 3
Had a plan and followed it well - no sweets, no wheat, no gratuitous carbs
Logged food in MFP

stay well

12-01-2013, 07:03 AM
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