Beck Diet For Life/Solution – July 2010 – Support, Discussion, Buddy/Coach

[new2me2]

Good morning! This may be a quick check-in...my computer is running painfully slow this morning. I'll *try* to do personals, but may have to forgo them if I get to frustrated, lol.

First off, I'm celebrating again because I dropped more than half a pound again. My eyes almost deceived me as I saw the .4, but not the 148, lol. I started to get a little grouchy, then finally saw the 8 then had to do a double-take. LOL!

My exercise was half-hearted and only about 50 minutes of WIO. I just guess I needed a rest.

gardenerjoy Your plan for eating out sounded good...credit for handling an unexpected change in plans pretty well.

Mikkijoe Good for you for planning to go back to your plan, lol! Nope, you're not the only one. I basically followed all the Beck stuff, but there were some exercises I didn't do or did "my way". I still DO plan to go back and re-read and do the stuff I didn't do her way but it would have been better to do it at the time.

Houston2Command Glad you got some much needed sleep and rest! LOL at your no sugar added dream!!!

Alma4343 YAY for 4.8 pounds lost!!! and WOW for 3.2 in one week!

AmberPr Oh yes, stress gets me too! Big time.

seadwaters(Cheryl) Yay for your new low!!

BillBlueEyes LOL on the cucumbers!

Lexxiss Oh, I'm so sorry about DH's daughter! That's awful!

[FutureFitChick]

Coaches/Buddies, I’m overall feeling much better today. I had acupuncture/massage/chiropractic yesterday, which for some reason left me totally exhausted. I came home and slept for a few hours. Also saw a neurologist yesterday who felt my headaches were mostly due to the muscles in my neck. That was really good news. I think I will try the acupuncture/massage/chiropractic one more time and then make a decision as to whether I’ll continue or not. Also, unfortunately, I apparently cuddled with poison ivy while doing yard work and have it all over. Ugh. Had a happy site at the scale this morning. I went below 250, which I’ve been really stuck at for a while. Yea! I’m headed on vacation next week. We are flying, so I can’t really bring food with me, so I’m trying to plan ahead as to what I might be able to work out.

Haven’t been focused at work at all. Blech! I need to get stuff done!

Today’s Essentials:
Weigh-in: -1 lbs.
Read Advantage Cards two times: no
Read Response Cards at least two times: no
Ate slowly, sitting down, noticing every bite: no
Gave myself credit when I engaged in helpful eating behaviors: yes
Did spontaneous exercise: yes
Did planned exercise: no
Wrote out food plan for tomorrow: no
Tracked today’s food: yes
Left food on my plate: yes, at dinner
Ate only to normal fullness: no, felt a little overfull at dinner
Identified and responded to a self-deluding thought: no

Alma4343, great job getting through the hunger experiment. Also, glad to hear you were rewarded for your weeks of uncooperative scale readings.

AmberPr, excited for you that your work is going so positively. Great job with all of the 7/20 credits. Also, congrats on 205!

BeverlyJoy, hopefully you are feeling better with your rash. I’ve totally watched people break out in hives because of nerves, so I’m surprised that you derm. doesn't believe in that.

BillBlueEyes, glad you are able to figure out the problem with the gym wardrobe. You are quick to notice the “self-deluding thought” item. I just added it. The community garden sounds lovely.

GardenerJoy, great job strategizing for the concert. If you are talking about Mo Botanical Gardens, I’m totally jealous. That would be an amazing venue. Too bad about the cancellation.

Houston2Command, hope you are feeling better soon. Dreams are weird sometimes.

Lexxiss, so happy you are relatively pleased with your eating during that stressful time. I’m so sorry to hear about your step-daughter(?). That is so sad. I send prayers your way that this chaos will end for you peacefully and soon.

Mikkijoe, I get like that when reading sometimes, especially with school. But then I get into a test or a new situation that kicks my bu** and reminds me I didn’t really take it in and have to go back!

MutableParadox, bummer for feeling icky. The book feels mostly comfortable to read.

new2me2, glad to hear you are feeling better. Now that you know about the incoming fruit, I’m sure it will be easier for you to plan. Great job with the scale results.

Seadwaters, great job getting to the gym yesterday.

Silverbirch, your expedition with your DB sounds great. Good idea to chuck the cake.

Synger, hello! Hope you figured out your dinner planning.

[Houston2Command]

hey new2me2 - congrats on the weight loss. I am clearly in your vibe b/c again I lost about 1/2 lb and did the double take. YAY!!!

Loss in 9 days = 5 lbs. I know it's the first 2 weeks diet but so what!!!

Feeling better today. And for being a bad mama for 2 days (cranky and sick) I am going to take my daughter to the circus tonight. But first we'll go home and have a healthy yummy dinner. And I will not enjoy any of her special treats at the circus.

The best thing about the momentum of a new diet is that I don't want to cheat because I want my body to get the idea that this is time to shed weight.

I am now 3 pounds from my previous all time high which is a huge mini goal. It represents a place where I know I can make it all the way back from. It is a journey spot where I can look back and forward and smile.

I am so jealous of everyone's lakes, 68 degree weather and walks. We have rain, muggy sticky weather, followed by more rain.

Feeling so much better today and have not strayed from the diet through it all. Wow. that alone is shocking! I am going to hold off on the gym until Monday since it is apparently making me sick (jk).

Credit me for a great attitude after 2 really yucky cranky days. phew!

[synger]

Originally Posted by BillBlueEyes

And, just in case these weren't invented 10+ years ago when you joined,

What drew you to the books of Dr. Judith Beck?

And how did you find your way over here to the Beck Forum?

We had smilies on the first board, and many more when they switched over to this one in 99. Not sure if they had that one... I'm not so much a smilie person that I wouldn't have noticed. But thank you for the warm welcome!

I've used "The Four Day Win" a lot in the past, and really loved the mind-work and exercises. I usually hang out primarily on the 100+ subforum, and we often talk about which books have influenced us most. THe Beck books came up over and over again, but it sounded so much like my old reliable Four Day Win that I didn't think I needed ANOTHER book! But most of the losers I admire most kept mentioning Beck, and quoting bits and pieces... so I finally went out and bought it. And one of them mentioned this subforum, so here I am!

Some of this plan I was already doing, like recording everything I eat (MyPlate) and weighing regularly. I journal, but it's more of a "when I feel like it" thing. I keep lists of motivators and things people post and reasons why I want to lose weight, etc., and re-read them when I need a boost. I visualize myself healthy and fit, hiking and canoeing and all the sorts of things I want to do. I plan ahead for what I can eat and can't, researching restaurants, keeping healthy foods handy, etc. I've been doing this SO long that I know a lot of this already.

But I hadn't used cards before. Nor planned a menu ahead of time. I've been more like keeping the healthy building blocks around to build meals out of. I realize after reading the book that that sort of process, while allowing me more flexibility, also allows for "options" to creep in... and that can lead to overeating or eating off-plan.

I also really like the emphasis on analyzing your reactions, and coming up with back-chatter to defuse the voice inside that's trying to convince me to eat off plan "just this once". I think that will be VERY helpful!

[Mikkijoe]

Snyger--how funny that is two times in two weeks I have heard about "The Four Day Win" ....I was asked to co-lead a class about Becks...because the gal loved "Martha's" books.......hmmmmm this book is written by Judith.... We had a good laugh about it, compared books and boy they are on the same page!

[CeeJay]

Hello

I am still struggling and .... what can I say that I have not already said?

So I will just give myself credit for eating on plan today so far. Got on the scales this morning- if I don't stop this I am going to gain it all back. Going to ride the exercise bike and do my weights tonight.

I miss this place and all of you when I don't read and post. I want to be back here.

[AmberPr]

Hello Everyone!

Well, the weight is still staying down as of this morning. I had a pretty good day today. I was a little afraid I might be slipping after the bit of ice-cream yesterday, but I had a plan and was in control. I'm hopeful that it's going to stay down.
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This message came to me today.
I've modified it to reflect the dieters view point:

This is a simple program for complicated people.

Some people on diets cling to rebellion. While they don't want to return to the horrors of over eating, they aren't willing to surrender what they think of as individualism. They "get away with" skipping rules and ignoring suggestions. One actively diets in public, but keeps donuts in the house. One gives advice to newcomers, but goes un-buddy'd.

The program doesn't ask that we give up what truly makes each of us an individual. It offers us clear guidelines, and promises that if we follow them, we won't have to risk a relapse. The program works for us, if we work it. Testing our diet by trying to see what we can "get away with" is like playing a game of Russian roulette.
---------------------------------------------------------------------

Credits

• Stayed on plan
• Noticed that I was full after meals
• Weighed myself : 203.8 and holding.
• 2 walks
• Working on tomorrow's meal plan

----------------------- -------------------------

Seadwaters: I'm loving having a plan. It's working really well for me.

BillBE: How do you eat these cucumbers you re picking?

Lexxiss: Hope you're having a good day today!

Gardenerjoy: I love Mexican food… and margaritas…

New2me2: Great job on the 1/2 pound - it's going!

FutureFitChick: Congrats on getting below 250!

Houston: Wow! You are doing really great. Congratulations on your loss.

Synger: I've just started this plan and the biggest thing for me has been planning the meals ahead. Best of luck to you!

CeeJay: You can do it! One great mind-trick at a time.

Good Night!

Amber

[CeeJay]

Just another check in- credit for making it through one day. Credit for riding exercise bike, reading advantage and response card, and doing weights.

Quickly off to bed before I mess up.

[Alma4343]

Hello all,

I stayed on plan with calories (credit). Went to spin class this morning (credit) and then took a stand up paddle board lesson (also called longboarding) (credit). Basically, you stand up on a surf board and paddle with a long paddle. It was a lot of fun. I did fall into the water once and as expected Puget Sound is VERY cold.

I have an unexpected out of town guest and a lot going on this weekend. Staying on plan will be a challenge so wish me luck.

Have a great weekend.

[seadwaters]

Hi Coaches
I left my computer (laptop) at work last night and I was supposed to be working at home today. Really annoying. One of the staff was going away for the weekend to where I live and she brought it up for me so now I am connected again. It also means I will have to work on and off over the weekend while my sister is here. I decided I would clean the oven while I waited till 4pm - turns out to be fine exercise - squats (one legged) lunges, arm exercise etc. A nice shiny oven is the satisfying result.

Also shopped to get last things for sisters visit - which was deferred to tomorrow as she has gastro flu. Hopefully she will be sparky tomorrow

My weight seems to be going down fairly quickly (3.4 pounds over 5 days) - not sure what that is about but the last time I said this it went back up. Enough to make one superstitious

Alma (Alma4343) - Your exercise sounds interesting and energetic - and YAY for staying on plan

AmberPr - Yay for weight being down - and for planning and loving it

BeverlyJoy - Hi out there - hope you are OK

BillBlueEyes - Good thing you are very fond of cucumbers! You would be in big trouble. They are really nice stir fried BTW

CeeJay - Glad you continue to be here with us. And credit for checking in twice today

Debbie (Lexxiss) - Thinking about you and your family

Donna (new2me2) - Glad the weight is still going down - all that exercise I'm sure

Futurefitchick - A good massage or manipulation often leaves you tired I think. Ouch for poison ivy - sounds nasty. You can take nuts and fruit on flights - often a great resource. Yay for under 250

Gardenerjoy - I do REALLY like Mexican (not that it is that good here) and you showed great restraint. Hope the weigh in tomorrow is OK

Houston2Command - Yay for the loss and hope you continue to feel better

Synger - Welcome - seems like you have developed many of the important skills and practices. I am sure you will find it helpful here

Credits -
- I motivated myself by reading A&R cards - NO - $0
- Consciously gave credit for positive eating / exercise behaviours - yes
- Limit junk food to once per day - Yes - $1
- Made food plan - sort of - $1
- Logged food soon after eating - No - no computer- $0
- Food on-plan - Yes
- Posted to the list - Here I am
- Ate seated every time - No - $0
- Ate mindfully and slowly - Yes
- Put down fork occasionally - Yes
- Weighed myself - Yes - Down again - 211 - $1
- Drank water - Yes
- Exercise - No - $0

TALLY (only red ones earn money!) - DAY = $3; Week = $36

Working on -
Reading A&R cards - need to put it back on the agenda - STILL

Have a good day Beckies
-----
Cheryl

[BillBlueEyes]

Diet Coaches/Buddies - Typical food; typical CREDIT moi. Typical gym; typical CREDIT moi.

Although I did skip my afternoon snack since dinner was happening early. That's new behavior for me since, in the past, I've had my snack anyway - as if it's a debt that's being repaid and I gotta get it. So CREDIT moi for that.


CeeJay - Kudos for eating on plan today, as well as for checking in and working yourself back to your program. One step at a time - you're moving forward.

Joy (gardenerjoy) - Nothing beats having half an entree in the fridge for another meal. Kudos for superbly planned - and savored - restaurant dining.

Debbie (Lexxiss) - Oh, that's just awful news about your DH's DD. Sending supportive thoughts as you and your DH deal with that situation. Kudos for having the wherewithal to have "healthy food choices on my brain" with this going on.

FutureFitChick - Yay that your neurologist saw your problem as simple, rather than ordering a series of cat scans and invasive tests; you're winning there. Ouch that focus remains elusive; hope that a vacation is what you need to get your moxie back.

Cheryl (Seadwaters) - Yay for solving the logistics of having your laptop delivered. Big Kudos for one legged squats - yep, they do deserve credit. Will not mention weight loss to avoid any impact, LOL. Gotta try that idea of stir fried cukes - wouldn't have thought of that.

Donna (new2me2) - Congrats on the continued drop. Yep, sometimes one just needs a psychological rest.

Houston2Command - Yay for the good mama taking her daughter to the circus - I miss having kids young enough that I had to go to the circus. Congrats on that loss.

Amber (AmberPr) - Thanks for the modified message - that speaks to me, also - particularly the thought of what we can "get away with." For lunch, I eat my cucumber plain, cut into spears. For dinner or snack, I slice them into coins and add balsamic vinaigrette. Thankfully, I really like cucumbers.

Mikkijoe - Now that you mention it, think I'll go find a copy of The Four Day Win so I'll know why people compare it to Judith Beck.

Alma (Alma4343) - Stand up paddle board sounds like a gas - even if it included a dunk into cold Puget Sound. Good luck with your house guest this weekend.

synger - Thanks for your thoughts after reading (Judith) Beck. Interesting that you're already onto so many of the strategies. I found it encouraging that so many of the Beck strategies were similar to Weight Watchers stuff - made me feel that she wasn't off the wall.

By-the-by, you've got the best Avatar on 3FC for sure. I love that young ladies smile.


Readers -

day 33
Eliminate Emotional Eating

Had Ella been able to look at the situation more dispassionately, she might have been able to do some problem solving. She might have realized that she could have nicely, but assertively, turned down her boss's request. But even if there wasn't a good solution to the problem, she didn't need to eat. She could have responded to her angry thoughts and decreased her distress. Instead, she got riled up, couldn't stand feeling that way, and tried to soothe herself with food.

The Beck Diet Solution, pg 227.

[synger]

Yesterday went well.

Credits: Stayed on-plan (even though dinner wasn't planned ahead of time). Took a walk. Didn't finish my cauliflower salad at lunch because I felt full (usually I try to finish "healthy" food, even if I'm uncomfortable).

Yesterday, the tendinitis flared up after the walk, because impact exercise, even simple walking, aggravates it. I give it a try every couple of weeks to see if I can begin walking again. With the stiffness last night and the pain this morning, I think the answer is still "no". /sigh So back to just no-impact exercising for me for a while -- elliptical, biking, swimming. (except I REALLY wanted to do a short hike this weekend /pout Maybe if I load up on ibuprofen I can do it)

Anyway, I'm still trying to figure out how to "plan" evening meals without making my husband do menus ahead of time. He's very supportive of my weight-loss, and knows not to serve me too many carbs, but I'm not comfortable asking him to plan out evening meals ahead of time. Maybe I'm not giving him enough credit. I'm beginning to think it is indeed important... the only time I'm really tempted to go off-plan is in the evening, when I have to figure out what's within my calories and what I can still eat.

[synger]

Originally Posted by BillBlueEyes

By-the-by, you've got the best Avatar on 3FC for sure. I love that young ladies smile.

Thank you! That's my daughter in the bath a couple years ago. I loved the framing of her face in bubbles. She's nine now. She still has that beautiful smile!

[Beverlyjoy]

Hi Beckies - well, it's figured out...I've been covered with splotches on my skin. My regular doctor said they look like bites. I told her they don't itch. That - with an up and coming surgery I wanted to go see a dermatologist for a consultation. She didn't agree. (Mind you this is with surgery just two weeks away). Finally, after going back and forth with her - I decided to get to an dermatologist on my own. I got into the practice of my mom. Last Saturday the dermatologist took one of my spots to do a biopsy. Well - as it turns out, it's a follicle thing caused by a staph infection. I have to take anti-biotics for thirty days. And, of course, no surgery next week. Can't do that with a compremised immune system. In the mean time I had an exterminator here to see if we have an insect problem - none. I have been going crazy. The moral of this story is - trust your gut feeling - do what you need to do - be pushy enough to do what you really need done - finally - get a new family doctor when you need to. I would not have gone forward with the surgery unless I had an answer. I am grateful to know, of course.

Thanks guys for thinking of me and missing me and listening to my rants now and then.

Back in the saddle again. Planning for a healthy day.

[gardenerjoy]

Quick post as we have a family business meeting about an hour away this morning. The agenda, which I wrote late last night, promises much drama. Going to have to give the old NO CHOICE to any snacks my SiL puts out since I'm sure to want them. MiL is taking us out to lunch -- another possible pitfall. I'm hoping she takes us to my favorite place where I can get a salad with some chicken or fish on top.

Beverlyjoy: so relieved that you got an answer on your red bumps and can now make a new and appropriate plan for yourself.

Lexxiss: thinking of you and your step daughter and the rest of the family -- that's a tough situation.

Greetings, all! And thanks for being here.