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Beck Diet For Life/Solution – January 2014 – Support, Discussion, Buddy/Coach

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Old 01-17-2014, 09:48 PM   #196
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Hi all!

Today was an OP day and my streak of recording everything continues!

I had a little battle with myself while cooking dinner because I had planned in my weekly plan to make zuke/onion/mushroom stirfry to go with the meatloaf but in my daily plan, planned for stovetop stuffing (which I love). My calorie count might have handled both, but I knew it would be too much food. The veggies won, dinner was great--and there was plenty of food.

I did give in to a craving at snack time today since I was home and had the choice--I skipped my cheese and crackers in favor of a banana, which I was really craving. I started with "no choice" but decided that if I really wanted a banana, it wasn't the worst thing I could do.

I'm starting to really think about the areas that aren't a struggle for me, and one is that I've gotten used and am happy with the smaller portion sizes that measuring and weighing my food has brought about. I've learned that I can be satisfied--even full--with much smaller portions than I used to eat. That isn't a struggle. That's a good thing, because the smaller portion sizes are going to be a reality forever.

Not eating standing up isn't a struggle either. I slipped at our last Big Party, but day to day, I *think* of it often, but I don't fight it. As I was cleaning up as dinner was finishing cooking, I saw that there was a slice of strawberry still in the measuring cup. It just went into the sink for the disposal--I was aware of it, but it didn't occur to me to eat it. Big credits for that--I really think it does cut the calories I take in (and wasn't even aware of)

I'm set up to do a bunch of baking tomorrow--and I feel in control for that. I am planning two cookies for my evening snack. I've gotten good at not eating the dough or licking the spoon!

Take care, all.
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Old 01-17-2014, 10:07 PM   #197
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Hello coaches, will respond more personally tomorrow, but wanted to report Friday OP, with exercise to my DVD. Thanks for all your encouragement.
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Old 01-18-2014, 01:39 AM   #198
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Hi guys, so it looks like at the moment it is only weekends that I get the chance to check in with you ... had a super-ridiculous work week last week but by dint of doing marking instead of writing in my 5.30am writing slot (boo) I met all my deadlines (yay!). I just need to go into work to polish up a lecture tomorrow that I'm giving Monday morning but, the pressure has eased a little, for now.

And, happy to report I have stuck to my eating plan despite this pressure! Totally reliant on the rolling plan I wrote over Christmas as there is no way I would have had time / energy to plan day by day, that has been what has made the difference. 17 days of on-plan eating and today is for getting my domestic life back on track and organised so that next week starts calm. But first, checking in with you guys and then reading / working through another day of Beck. I seem to be able to manage a day a week at the moment, but that's OK.

One big credit to report: one of the admin staff popped up in my office yesterday at 11 saying "It's my birthday, come and have cake!" and she had prepared four sorts of delicious home-made cake. I took a piece, wrapped it in a napkin, and put it on my desk to take home for my planned-in treat (then forgot it!)

I have read through since my last posting and there were a couple of questions I need to respond to, so:

Bill Do I make soup from scratch - not at the moment - I use cartons of like-fresh soup, and have found a 'green' one this week which I think will fit with my eating plan, hurray! But I plan to experiment with some slow-cooker soups and stock up in the freezer sometime, so:

Seadwaters thank you for the soup recipe, I am so trying that! will need to find where I can get kombu from though - I guess either health food shop or Chinese or Thai supermarket (we are lucky to have both here in our little town)

AZTricia the plan I follow is the Carbohydrate Addicts' Lifespan Programme, which is a development of the Carbohydrate Addicts Diet, which was better known late 90s/early 2000s. It's basically low carb (protein/green veggies) all day then a 'Reward Meal' where you can have anything in the evening, in a balanced meal with protein/veg/carbs. It's the only thing that's ever worked for me long-term, it means I can eat anything (but not all at once), and I feel I am getting slowly back into automatic "this is just how I eat" with it.

Have eating planned for today, slow-cooker chicken and mushroom casserole for this evening, and planned exercise for today will be housework, and maybe gardening if it's dry. But longer-term I do want to find a slot for my Pilates routine as I can feel myself creaking!
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Old 01-18-2014, 02:01 AM   #199
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Ooooh that was a useful day - Day 18, 'Change your definition of full'.

Because my plan includes one meal a day where I can eat anything, I still tend to overeat at that meal, even though I do plan it. So I have one occasion each day to practise not eating to over-fullness - and this has a big impact on my overall goal, which is to consistently be awake in the evenings. If I overeat, I go to sleep as soon as the kids are in bed, which means no time for me outside kids and work.

This is going to be my food focus this week. Resisting overeating at evening meal = getting a bit of time for me each day.
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Old 01-18-2014, 03:47 AM   #200
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Hi Coaches

This mornings weigh in nearly totally derailed things. I had put on 2.1 pounds after a very light calorie day (and few days of light calories and increasing weight in fact). It was really annoying, and I thought stuff it I will have a pizza for dinner. I didn't have pizza but I really don't get why things aren't changing and why I am seeing no progress. This is beyond daily fluctuations. If something doesn't happen soon I will need to seek a medical answer. It is ridiculous

I did walk this morning - but nothing heroic in the heat. But I did make about 8000 steps overall. In Sydney it is nowhere near as hot as in the southern state capitals - Melbourne and Adelaide. Last year we had record temperatures but not this year. It is amazing to watch the tennis athletes who play in the sun in at least 42 degrees centigrade with court surface temperatures around 50 at least. They are so strong.

In the end I sorted out the fridge and the freezer and also went to the fish market so I am about to have fish for dinner with sensible vegetables (not pizza). Mind you it is still a possibility for tomorrow. Also half dozen Sydney Rock oysters - not my favourite food but good for you apparently so I am trying to get used to them. Put on a good dressing.

Credit for:
Not having Pizza for dinner
doing more than 5000 steps
checking in
getting organised for meal choices (still more to go)

have a good Saturday coaches - my fish is cooked
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Old 01-18-2014, 05:49 AM   #201
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Thumbs up Saturday - Winnie the Pooh Day

Diet Coaches/Buddies – Walk, CREDIT moi, included Whole Foods and Trader Joe's both. I've missed Trader Joe's since the consumption rate of nuts has plummeted since snacking has been on plan. At both places, I planned in advance to walk directly to the section I needed to make it easier to avoid FREE samples. I did so. I had none. Extra CREDIT moi for that. Was fun at a folk dance last night. After only a few visits, I'm slowly getting better and the exercise feels right.

Eating was on plan, including snacks to streak to 59, CREDIT moi. Dinner was a chick pea and spinach soup for a vegetarian dinner guest. Even before Beck's Cognitive Behavior Therapy, there was "When you go after honey with a balloon, the great thing is not to let the bees know you're coming." Thank you A. A. Milne.


Cheryl (seadwaters) – Thanks for the reminder to add more oysters to my life. I can't remember why they're good for us, but I, also, hold that assumption. Sending supportive thoughts that your scale will come to reflect that you're staying on your plan.

maryann - "Chickpea and sausage stew" sounds good to me. Yay for lunch time walking.

nationalparker – Going light to prepare for eating out seems like a sound strategy - Kudos. [Matilda appreciated being called by name this morning - gave me a pound down jiggle. Apparently, she doesn't appreciated being treated like an object.]

Beth (bethFromDayton) – Oh Yes, "smaller portion sizes are going to be a reality forever" - Kudos for coming to grips with that.

ForMyGirls - Yep, Kudos for recognizing as a Sabotaging Thought, "go on you're on holidays."

LoseToAll - Goodbye Christmas chocolate - Kudos that it took three weeks to be consumed. I feel so healthy when I have a vegetarian day.

systemsaddict - Ouch for the loss of your writing slot but Kudos for responding to your higher priority. Super Kudos for the gracious handling of that offered cake.

AZtricia - Kudos for one more OP Friday.

MermaidAtSea - My take is that you don't have to give up spontaneous eating out - you can make a plan for what you'll eat when you spontaneously do so. Day 30: Stay in Control When Eating Out has some good strategies for that. Bon Voyage starting your exercise program.

Readers -
Quote:
day 10 Set a Realistic Goal

What is your goal?
Weight loss specialists agree that your goal should be to lose no more than 1 to 2 pounds a week. But it's fine if you lose only a half pound a week on average.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 114.
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Old 01-18-2014, 07:57 AM   #202
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Hello coaches

Definitely not a perfect day. I haven't added up calories from a big family dinner for our last night here - i am sure it will be over calories but it will be very bitsy to add up and it is late.

There is lots that deserves credit today though:
- opting for a small serve of bacon and eggs when we went out for breakfast;
- having only a very small amount of pre-dinner snacks (perfect would have been none, but it was measured and mindful)
- being relaxed about having no drink in the lead up to dinner which enabled me to have my planned beer with dinner
- having an appropriate serve of mains
- limiting myself to a smallish serve of 2 of the dessert options (there were 5 and 3 of them are in the "all time favourite food" category)
- saying no thanks to an after dinner chocolate with coffee

Actually reflecting on things today was probably OK. I didn't at any point feel more than comfortably full.

It was a lovely night tonight. My partner is the youngest child in a large family so a 'family dinner' draws quite a crowd when he is home. They are a lovely warm bunch who have made me feel so welcome in their clan.
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Old 01-18-2014, 10:58 AM   #203
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Good Morning, Coaches.

Up here in super sunny Tahoew which is not a good thing. It is hard not to be worried about our drought. The businesses are really suffering. The silver lining is that we can probably take one of the most beautiful hikes in the world- the Rincon Trail along the lake.. In January, it is usually buried in snow.

Food was OP calorie wise. I did have a half of cup of DS's Kraft Mac. This is a cabin food for him but an old rabbit hole food for me. I believe it is the king of process/addictive substances. Credit for not wanting anymore than what I did. The infatuation is over. There was a day when I ate the whole box.

Food is planned for today. There is the flexibility of a little extra because of vacation but I do want to eat two smoothie just to get in all my fruits and veggies.

seadwaters: I hear you about the scale. It is tough and discouraging. I try to tell myself "This is about health, not weight" but I don't always listen.

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Old 01-18-2014, 11:55 AM   #204
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Scale up a bit as expected; less than a pound. But then my mind goes, you know, I bet it would have dropped today because it was holding so steady all week. Today I'm having trouble staying focused away from the food. Aim again to go with a lighter lunch and the meal they serve at the dinner theatre isn't too tempting to me - not a lot that I eat, so it shouldn't be high calorie. At least that's what I'm thinking NOW.

Aim to check in with a successful wrapup late tonight. Cold day - been busy around the house with cleaning/clearing. Feels good to get stuff accomplished!
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Old 01-18-2014, 09:14 PM   #205
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Hello coaches,
Puppy was up coughing a bunch last night, very ready for this kennel cough to go away! Other than that, a good day. Picked up a box of veggies/fruits from bountiful baskets and it included some baby broccoli which we've never tried as well as oranges which made me think of Bill! Because I was out so early I went ahead and did all the grocery shopping and I think I had a record for in/out of Costco @ only 10 minutes. Had a ladies tea today and resisted sugary desserts (credit) and stayed OP. For exercise only the shopping and once around the block with puppy (who is now firmly attached and definitely "my" dog though he loves the whole family.) Had a funny...some back story first though. For my diet/tracking I use a software program called diet power which rates your food choices by how they will help meet your day's nutrition and calorie goals. I generally end up with 120 something points which they rate an A++. Anyway, foods with positive NQ points are suppose to improve your eating by encouraging you to eat the vitamins/minerals you are missing. BUT the program has a huge problem with its logic calculations. After lunch Friday, to earn the most extra NQ points the program recommended eating 1 cup of molasses (eww!). And even stranger, after dinner the highest NQ points would come from eating an entire recipe of frosting (7 ounces!). I can't imagine what causes the goofy recommendations, but they are always good for a laugh. At least today's recommendation of raw seaweed made sense as I can't seem to ever get the RDA on potassium and it had a huge amount. The program's section of best recently eaten items is much more helpful.

ForMyGirls Great job on listening to your body about not needing dessert and wanting vegetables and also resisting the chocolate chip muffins and sweet bakery treat. Glad you are enjoying your view. I'm new and missed Joy's rule, can you share it. Credit for not passing comfortably full at the big family dinner.

nationalparker Great job keeping in mind your good health even when the scale doesn't show the number you want to see. LOL about the scale names, glitter sounds like fun Credit for staying OP and being flexible at BBQ. Hopefully your business cleaning house today dropped the scale back.

MermaidAtSea Great job trying to pace yourself, it will come easier with time and sometimes you must rush. It is most important when you are not under time constraints to pay attention and go slowly, then it will become a habit. Welcome! And you don't have to give up eating out, just take a little spontaneity out by looking up the restaurant menu online and make a plan. Credit for starting exercise!!

bethFromDayton Hope you enjoy your FitBit, hope you were able to get some exercise in and feel better today. Your veggie stir fry sounds delish and credit for choosing the healthy choice. I think the flexibility to choose a banana is what makes long term weight loss possible and it really is a healthy choice (high potassium!). So great that you are use to smaller portions and being satisfied with less, WhooHoo!!!

seadwaters I am glad your pain eased as you loosened up, that is encouraging and may make a longer trek easier the next time. Were you able to plan and shop for the next week? Congrats on your 8900 steps! So sorry your scale is not cooperating and that you were able to make a wise choice of fish/veggies for dinner. Could you be building muscle now that you can walk again? Muscle weighs lots more and sometimes starting exercise makes weight go up till your metabolism kicks in.

BillBlueEyes Credit for extra calories laughing, the best kind! And great job resisting the nuts. Hurray for 59! Your pooh quote made me think of the song "I'm just a lil' black rain cloud..." I must have seen the video too often when the boys were little.

maryann So cool you can walk at lunch! Great job getting 25 minutes of walking So glad your January is going well. Your stew sounds yummy. Credit for losing the taste for Mac-n-cheese and planning to get in all your fruits/veggies.

LoseToAll Great job on realizing the eating position and working on that. Big credits for logging and planning! Hope your vegetarian day went well and was satisfying. If you miss your movie at the regular theater, do you have a dollar theater nearby? We love to catch the films there before they release on dvd and the $ for 5 is lots lower.

systemsaddict
Great job for 17 days OP! One a week of Beck is still progress, only those who quit never reach their goal. LOL about forgetting the cake and huge credit for putting it aside. I'm glad you found a plan that works for you long term. Hope you are able to fit in some exercise soon. Me time sounds like a great reward for learning day 18, and it will be helpful to your overall progress in so many ways.
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Old 01-18-2014, 09:34 PM   #206
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It's hard having a husband who isn't on a diet. In some ways he is very helpful and supportive and in other ways he tempts me. For example, today he asked if fried chicken was allowed on my diet and if I wanted to go get some on Thursday. I wanted so much to say "yes!"' and justify the idea of a cheat meal to myself. But deep down I know that I am far too early in my diet to consider cheat meals and I would do better to stay on plan. Proud of myself for telling him "no" on the fried chicken.

Credits:
Saying no to a cheat meal opportunity.
Following my eating plan exactly
Planning for eating out and following the plan.
Sitting down to eat
Exercising
Attempting to eat slowly
Stopping when no longer hungry.

Thanks all!

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Old 01-18-2014, 10:15 PM   #207
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Another day, another mess up. But I am checking in with emotional eating issues. My father in law had a stroke and I went straight for the candy. So I am going to let that go and think of credits. Credit: ate a salad for lunch, walked the hospital halls, ate sitting down. Logged food and weighed self knowing it will be a disappointing outcome. Remembered it is only a number and said oh well. New day tomorrow. Wish me luck.

Love reading your posts. Thanks for being there.
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Old 01-18-2014, 11:20 PM   #208
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My streak ended tonight. Snow that was to be 1-2" ended up 5" and many wrecks and road closures stressed me out before we headed to the dinner theatre. I did not want to go at ALL. One wreck was nine semi trucks and four or five cars in one crash. DH promised me we'd be fine and I got my panties in a wad, saying you cannot promise me THAT - we can't control any other drivers and don't kid yourself. He came back with I work myself up into a state of paranoia. I fired back with the fact that Yes, I do worry excessively about it but I DON'T worry about my money being in order (which stops him in his tracks), I don't worry about pet fur on my coat (ditto), etc. I worry about DYING in a car wreck.

So needless to say it was a dicey drive over there with me pounding on the floorboard of the car to try to slow us down and him saying, "We're fine!" Not a pretty picture of my stress. I am ready to move home to Florida.

Play was great, funny; and I made the decision that we needed dessert. And an extra roll. It would have been very nice to have faced the stress without thinking I deserved a treat. Honestly, though, the servings are actual single servings and I would probably choose the same one again the next time. In fact, had I planned for that and not been at calorie max yesterday, I would have been okay with it, just with skipping the two rolls (yes, two).

Busy the whole day, though, and looking forward to relaxing more tomorrow.

LoseToAll - I'm so sorry to hear about your F-I-L's stroke. Good credits, though - building a solid, positive base!

AZTricia - Looking forward to hearing more of your program's recommendations. I wish I had that, and that it said to eat a slice of cake to get in extra sugar tonight for me ha ha. Here's to a hopefully soon end to the kennel cough!

Bill - Your oranges are on my marketing list, now for Monday ... and it'll be just sling a bag in the cart, not bother with the single ones. Would like to get some grapefruit and fresh pineapple to do a small ambrosia as well, and include some craisins instead of pomegranate.
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Old 01-18-2014, 11:46 PM   #209
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Hi everyone,

I didn't get any exercise in after all beyond two trips to the grocery store and one to Best Buy--and hours of baking.

And the hours of baking are where I get my huge credit for the day. I made 12 batches of "things" (in sets of 2 and 3)--and I did not eat a single bit of batter or crumb or anything. I told myself I could enjoy my two cookies for my after dinner snack and I enjoyed them immensely--but that was all I ate. I briefly thought about having one of each of the three things, but that wasn't what I'd planned so I limited myself to just two pieces.

I'm really proud of myself--not just for doing it but because it really wasn't hard. "I don't eat standing up" is so ingrained now that the crumbs and spoon are just so clearly off limits to me. I can't say I didn't keep reminding myself I don't eat standing up--but it wasn't hard!

Except for a few pieces for DH (and for me to have two pieces tomorrow), everything is packed up and in the freezer.

For the first time, I'm feeling more positive about a solution to the Big Weekend Party problem. I have an unbreakable rule that I don't eat sweets at work--that I don't do any unplanned snacking at work--and that if I really want a sweet, it has to be after dinner.

So, my plan for next weekend is that I will only have sweets after dinner. I can do this--I limit myself to not eating sweets during the day almost every day--I can do it then, too. This is the first plan I've come up with that I really feel confident about following through on. (And I'll report in on my success next Sunday.)

All food recorded in MFP today--and was OP! And, my weight today was at its lowest point yet--and if it continues another day or two, I'll update my ticker and move on to my next mini-goal!

nationalparker: Snow is stressful--there are too many people out there who should be inside not driving! I hope tomorrow is more relaxing--you'll be right back on track. I'm thinking lower thoughts at your scale--sometimes they surprise us.

LoseToAll: You are checking in and giving yourself credit--so lots of credit with that. I do wish you luck for tomorrow and I hope your FIL improves.

MermaidAtSea: Credit for declining the fried chicken. There are some things I just have my family eat without me, or we go to a restaurant where we all can fill our needs. Some of that requires changing quantities--2 or 3 pieces instead of a bucket, for example.

AZtricia: The NQ point system does sound funny. I can't imagine any eating plan anywhere that would require a cup of molasses or a recipe of frosting! Credit for skipping sugary treats at your tea--that sounds challenging!

maryann: I know the Mac & Cheese has been a trigger for you--big credit for having a reasonable serving--and congratulations that the infatuation is gone!

LoseToAll: You have lots of credits--and weighing and checking in when it's hard deserves a lot of credit!

ForMyGirls: It's neat that after listing all your credits you realized that today wasn't as bad as you were afraid it was going to be! It sounds like you exercised your resistance muscle over and over again!

BillBE: Big credit for no free samples at the grocery store! Your comment about thinking about an item that was really good instead of thinking "want more" has really resonated with me, and I credit that thought for today's resistance. Thanks so much--you make such a difference.

seadwaters: How frustrating to see the scale going backwards when you're making good decisions. Credit for not falling victim to pizza. Are you weighing and measuring everything before recording it? Eyeballing can be dangerous, they say.

systemsaddict I did CAD years ago--it was my backup diet this time when I started calorie counting. (Yes, it worked for me--and then I stopped--and gained the 40 lbs back) Are you planning your reward meal and following the quantities you plan? Big credit for wrapping the cake--and big credit for being in a mind-place where you can forget about cake!

Take care, all!
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Old 01-19-2014, 05:55 AM   #210
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Thumbs up Sunday

Diet Coaches/Buddies – Snacking was on plan, CREDIT moi, to streak to 60. I keep my plan for three snacks even though I've been having none or just the evening snack. Last night we had dinner with friends; I chose the chickpea dish and the okra dish. We got home late; an easy evening to have no snacks. The second vegetarian day in a row. Yay for arteries.

Little exercise as I waited for delivery of a snow thrower. I expected a one hour assembly process but it arrived ready to add gas and run - a bonus. It was snowing when it arrived - an inconvenience - but just a fluffy snow with little chance of staying around in 40 F weather. "The snail’s on the thorn."


maryann - Wish we had some rain to send you - the 100 year worst drought in California is so awful. Kudos for avoiding the "old rabbit hole" of mac and cheese.

nationalparker – Congrats to you and your DH for pulling off a delightful evening despite a difficult start. We, too, had a thin coat of fender-bender snow - DW said it was frightening driving. You now have me drooling for ambrosia - a childhood treat at Christmas where the kids grated the fresh coconut topping.

Beth (bethFromDayton) – 12 Kudos for 12 batches baked with "not eat a single bit of batter or crumb or anything." Kudos again for devising the strategy to avoid sweets until the planned one after dinner.

ForMyGirls - Sounds like a lovely family meal; Kudos for remaining responsible for your food choices throughout.

LoseToAll - Wishing for a successful outcome for your FIL. Ouch for the candy response, with Kudos for acknowledging it and getting right back on track.

AZtricia - Good grief! "1 cup of molasses" is beyond need of tweaking. Yay for a box of anything from a place with the neat name, "bountiful baskets."

MermaidAtSea - Yes indeed, Kudos for avoiding a cheat meal. I'm not fond of that name - perhaps it's just the word itself. I think planned dishes or treats that aren't on our normal menu are terrific. Beck points out that over restriction can lead to bursting out of control. When planned, they're not 'cheats.'

Readers -
Quote:
day 10 Set a Realistic Goal

what are you thinking?
Do you still have a goal to reach a specific, number on the scale one day? Are you hoping to lose weight very quickly?
Read the following sabotaging thoughts and responses to help you commit to 5-pound incremental goals.

Sabotaging Thought: I won't be satisfied unless I get down to my "ideal" weight. I don't deserve credit until I get down to that weight.
Helpful Response: I have to learn to be happy with smaller steps along the way. Celebrating 5-pound losses will boost my mood and confidence.


Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 114.
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