The Beck Diet Solution – December 2008 – Group for Support, Discussion, Diet Coach

thinkerbell · 12-15-2008, 08:53 AM

Shrinkin' ~ there is much I find inspiring in your posts...I really love the credit for not filling the second bowl....something clicked inside my head when I read that.....yes, it is the small choices made consistently and with awareness that is a victory...mindfullness! And double kudos for the sitting down at the holiday party when sitting was not an easy choice...I can see how being dedicated to this one simple action slowed the eating process way down and how easy it would have been to remain standing and over-eat....woo-hoo for you!

Anne ~ thanks for letting me off the hook.....I am inspired by your thought process .....not about the calories, but about my thoughts.....that's tremendous insight. This thread is so chock-full of true insights on how to think like a thin person...ah-mazing!

Robin ~ from way over here in cyber-space, I can see most definitely that you are learning..if it was easy, the weight loss industry would not be a billion $$ business....I am inspired by reading about your process as you sort and sift thru all you know to find out what is most effective for you....woo-hoo for you!

Onebyone ~ Thanks for the trampoline info....interesting stuff about the lymphatic system....makes perfect sense.....I shall keep it in my mind as I do have winter exercise concerns. Kudos for you for catching up on your rest....it is treating your body well and giving it what it needs to function at its peak....woo-hoo for you! Funny about the cheese...I guess that's why the sitting down thing is an effective tool for eating mindfully...seems so simple yet so effective.

Kim ~ wow! It sounds as if the principles have sunk deeply into your brain....yes, that is thinking like a thin person...the promise of Beck's book....woo-hoo for you! I want to say that what your wrote about the reasons to fear weight loss resonate strongly with me....great insight...thanks for sharing.

Bill ~Hand stand vs headstand.....both impressive! sounds as if you may have stumbled on a very nice addition to your exercise plan...woo-hoo for you!

Freer ~ I think you are asking a great question....something deeper about the weight issue that is beyond the numbers. Kim's advice resonated strongly with me....extra-weight is definitely a coat of protection for me too...seems to me an important thing to resolve in order to lose and then maintain the weight loss....I'm certain that there have been books written about these issues as you're right Dr. Beck doesn't address them in her book....but I am certain someone has. Perhaps a bit of jounaling might reveal your conflicting ideas and then you might find a book to help you move thru to resolution....this journey is a process and we are always learning!

Best wishes,
Andrea aka thinkerbell

AnneWonders · 12-15-2008, 10:01 AM

Another quickie today--big headache and have to get to work anyway. Oh Well!

I'm doing OK. Feel like my thought process is getting straightened out. Need to get my behavior to follow.

Freer, a quick reply because my fear of losing weight is really really different than that most people talk about so I'll put it out there. I was afraid to lose weight because I'd gained it back before. I was afraid to put forth the effort, which would be noticed by everyone, and then gain it back in a very public failure. I wanted the good things weight loss brings, and felt I deserved them, but didn't want to go through the public display of "weakness," when I believed I couldn't do it long term and would just end up back where I started anyway. I didn't want to embarrass myself, and it wasn't any more complicated than that. In fact, I was not successful with losing weight until I shifted my mental emphasis away from my weight and my size, and onto what I could do, the kind of lifestyle I wanted to lead. My ARC has only two size-related issues on it, at least direct issues, dealing with making shopping easier (since I'm not a shopper) and fitting into airplane seats.

Back later tonight after headache is gone for the usual long rambling post.

Anne

AnneWonders · 12-15-2008, 10:14 PM

Coaches BDS progress report and highlights follow. I can't believe it has been so long since I posted in detail. DS has been, teething maybe, and not sleeping very well. My headache exploded this morning and I ended up calling in sick. Four hours of napping and some OTC painkillers finally knocked it out. Did I mention I'm tired, like eyes not focusing tired, fatigue factor of 8 or 9?

Day 36 Believe it! I worked through it and made myself a Believe It card. Actually two cards, one with The Big Picture of The Plan on it, which is very simple and workable (somebody ping me on Friday and I'll try to scan it in when I get a few more minutes), and also of list of things I know I can do now, because I have done and/or am doing them consistently.

Day 37 Reduce Stress I pondered this for a while. Solve the problem, relax and change your mindset. I did an exercise with an unreasonable rule, "DS should be asleep now." I talked myself out of that one, still felt (physically) awful, but didn't eat, which I realized was the whole point of the exercise. Woo hoo, how to feel cruddy and like it. Hooray for stress reduction! The four hour nap did a lot more for stress reduction than anything.

Day 38 Deal with a Plateau I thought about what I did after The Big Loss, which was call it done when I could do the things I wanted to do, since I'm not into goal weights, just a goal life. I have a plan to have a plan this time around.

Day 39 Keep up with Exercise I've actually been wanting to do this one for a week or so now, since I feel so derailed right now, and want to find a way to get myself restarted. After The Big Loss, I became a triathlete and distance running junkie and did just massive amounts of exercise. As a result I have some sabotaging thoughts along the lines of "That's not really enough of a workout to make it worthwhile." I spent some time with that, and sigh, divorcing myself from the notion that I'm ready to drop everything and run a half marathon tomorrow. Since I'm also dealing with some real physical issues like extreme fatigue, injury, and now illness, I sat with "reasons vs excuses" for a while.

Anyway, I was going really well with the C25K running plan and NRLW lifting schedule when my foot broke, bent, split or otherwise got mangled. To get back on track, I did the following lists:

Legitimate reasons for not exercising, fatigue levels, degrees of sickness, etc.
Exercise that I can do that isn't necessarily swimming, biking or running
List of places to work out, and exercises I can do there (e.g. Y: swim, elliptical, weights, classes, home: walk, play w/ kids)
List of exercise I can do when I have to care for the children
List of exercises I can do when I'm injured
List of exercises I can do when the weather doesn't cooperate (heat, cold, storms)
List of easy, gentle, short exercises, when all else fails

I decided to start again on Friday since I'm still sick, tired, and now have a bunch of work to make up. If I can get some of the easy, gentle short exercises before then, I will.

I think that catches me up. It seems weird that I have only 3 more days of BDS and then I'm a graduate. Really weird. I suspect I'll be here working through my To Do list for a while.

Anne

AnneWonders · 12-15-2008, 10:31 PM

Personals (quick ones!):

Andrea Love the DR DRILLS mnemonic. Thanks for your wagon comments. There are days I consider planning to plan a victory. I figure I've got nothing but time for all this.

onebyone Seems like you are getting some structure back now that you can breathe in your life again.

shrinkin Glad you are starting on your PT again. That will help! I think of the trolling for food that you speak of as my inner Homer Simpson. The visual helps me realize I'm being ridiculous! The situation with your mother sounds frustrating, and

to you for doing it. Good job on the work party. Hope you can find a deal on your tires.

Bill I think you are doing so well to recognize the creep before it is fully crept. At least I think I think that. LOL, just confused myself. My plates are 10 and 11 inches. We had 9 inch plates for a while, which DH detested, for reasons unknown. WTG on the yoga, and the two holiday parties. Sounds like you struck the right balance of yummy and controlled.

RobinW High five on stringing those OP days back to back!

Kim Glad you checked in, and glad you are busy in a good way.

to everybody else. Sorry if I missed you! My brain is, well, challenged these days.

Anne

BillBlueEyes · 12-16-2008, 06:16 AM

Diet Coaches - Planning: made a big batch of lentil soup with Kale and veggie sausage for lunches for the rest of the week. CREDIT moi. Found an enthusiastic endorsement and link to this recipe on another thread on this site. So, bought the ingredients on Saturday. Still fighting to overcome my self image as a non-cook by trying to gain some proficiency at the small tasks. I was wondering whatever was going to happen to this huge mound of kale I had just chopped, then had the thrill of watching it shrink and disappear beneath the waves. I modified the recipe by adding a tablespoon of cumin, two veggie sausage links, and by not using the two cups of water - thus making it stew than soup. I'll let you know how it tastes tomorrow.

Robin (RobinW) - LOL at but as a good patient I will choose to ignore them." Kudos for that walk - hopefully you also had the good weather that so many of us have had recently.

shrinkin - Big Kudos for getting back to the pool. And, yep, Kudos for not doing the full second bowl of chili. You're doing great getting your stride back despite the overload of work and continuing to deal with your mother.

angelmoma210 - Waving. Positive thoughts going your way.

Andrea (thinkerbell) - Yep, carrying weight does have some advantage to us that we need to sort out and bring into the sunlight. Hope all is going well with you.

Anne (wndranne) - Ouch for the headache, but Yay for giving yourself a big enough nap to have an impact. It's such a conflict to find time to take care of yourself with such a busy life.

Thanks for the story that your DH hated the 9-inch plates. That's so interesting since Mindless Eating suggests that each one of us has a minimum size that, if we reduce below it, the plate doesn't seem right.

Kudos for marching forward in your sixth and final week of Beck's 42 day program. LOL at being a "graduate." Yep, only a lifetime of working the to do lists remains.

Readers -

"Common diet related sabotaging thoughts:
...
It's not that fattening.
... "
Beck, pg 193.

thinkerbell · 12-16-2008, 08:57 AM

Dear Diet Coaches.

The Perfect storm is brewing and I am in a danger zone.....physically not feeling well, emotionally-tense with the economy impacting DH's work, my DD's stressed out during finals week, my DS totalled the family car, the craziness of Christmas, the dark and cold and rain....ouch! I did not go to zumba last nite as I have a deep chest cold/cough and did not feel up to it.

These are special times! Choice points.....how not to sabotage myself? In Martha Beck's 4 Day Win, one thing that I remember besides her "happy rat park" is her Exercise Plans.....A-B-C-D.

A was the ideal challenging work-out when life is going well
B was the reasonable and realistic plan meeting your fitness needs
C was just getting exercise when life gets stressful
D was the plan for when life has absolutely fallen apart and if my memory serves me included rocking in a rocking chair and fidgeting!

Food is OK....did just have 3 cookies at Cookie-Baking Party! Thanx 2ME....but I am on the edge food-wise...white flours creeping in, not enough veggies, not drinking my water, turning to coffee for some energy, did not food shop on plan yesterday....little signs and small choices that lead to bigger crashes.

Ever have the feeling that when you are not feeling well, you will feel like crap forever? You can't imagine what feeling well feels like.....well, it's now almost a week since this cold began....I'm losing patience!

These times and my thoughts about these times are critical....it's when my all or nothing thinking can get me in a heap of trouble....awareness is key....this too shall pass.

It's easy when it's easy....and it's difficult when it's challenging.....seems so obvious....on my weight loss vision board I have a quote from WW.....Dieting is full of ups and downs. I promise to enjoy the ride. (or something like that)

Well thanx for listening....I am feeling like I need to be gentle with myself, babysteps, babysteps, babysteps.

Andrea aka thinkerbell

RobinW · 12-16-2008, 10:52 AM

Good Morning

Ok......nobody sneeze on your computer screens!! I havent caught this bug, and Im hoping to completely dodge it. Feel better really soon everyone. I so understand the loss of patience thinkerbell....after about 4 days Ive 'bout had enough.

Yesterday was a slippery one....and Im not talking about the weather. The day was good, but getting home to make supper was a bit of a challenge. I was tired, and I just didnt want to cook or eat anything that was in the fridge. I was sitting on the verge of tossing in the towel. I was frustrated, tired & hungry.....I just wanted someone to feed me

I also knew it was going to be at least another 1/2 hr before any food would be ready and I needed to not nibble while I was cooking. So........I took my ipod out, plugged myself in and got to work. The music seemed to calm me down quite a bit, and I was able to focus and completely get rid of that anxious feeling. Ya Me

Another Ya Me.....I put my pedometer back on today

things are looking up

Bill~ Im looking forward to your review....I just might have to try this one. It looks pretty good.

thinkerbell~

Quote:

it's when my all or nothing thinking can get me in a heap of trouble....awareness is key....this too shall pass

this is such a tough one for me. But it sounds like you have a good grasp of it....dont let go

Anne~

Quote:

since I'm not into goal weights, just a goal life

this got me thinking. I associate the life I want with a certain weight. I know when I get to a certain point I can once again fit into airplane seats, amusement park rides, then when I get down further, I'll be able to take up kayaking/canoeing without so much bulk on my body, I'll be able to cross country ski for miles and miles and enjoy every minute of it.

I understand that its not all about the numbers....(thinking with my fingers here) maybe it would be good to watch the numbers until Im finally out of the obese rating, and then work on a goal life from there. Hmmmm ...things to ponder.

to everyone!

Have a great day!!

RobinW · 12-16-2008, 10:55 AM

Side note: when you are cooking with your ipod on, thread the ear pieces thru the inside of your shirt to your ears. The wire gets caught on pot handles and will pull that pan of chicken right off the stove!

thinkerbell · 12-16-2008, 11:13 AM

A little whine can do wonders....after typing my post I realized that I am facing challenges....it's not easy 'cause it's not easy!

So I went for a 30 minute gentle walk, listened to some uplifting music, and came home and did a 20 minute strentgh training work-out from Denise Austin's Hit the Target workout which I recently got at K-mart for $10...she's really perky...for my mood it was good.

Drank a long glass of water and I feel so much better....I did not wander totally off the road.

Robin....oh my! about the i-pod! I can totally see that happening to me...thanks for the warning! Glad you're OK....can really see that has the potential for disaster (sp?)!

Andrea aka thinkerbell

onebyone · 12-16-2008, 12:49 PM

Afternoon coaches

Not sure what to report today. I'll start with the good.
1) exercising daily 30 min on minitramp.
2) drinking water in right amounts daily
3) getting flaxmeal in for my fibre needs and vitamins for all of me
Now more problematic:
4) 90% eating while sitting down - need to be more aware but I am catching myself = progress
5) I do not read my advantages card ever. Why not???! (okay just read it. credit moi. Why is that so hard?)
6) I am falling behind in reading the book. I am not writing the exercises out either. I am doing this half-assed. (hey. it wasn't censored.)

So that's how things are. I hope to get into the city tomorrow. Transit is still on strike. Day 7 now I believe. I have a school friend who wants a bunch of us to get together and socialize over lunch and she offered to come get us so
I am taking her up on it. I can then get some work at the school done too.

And today is movie day and we are seeing something at 3:30pm so I guess I'd better get at my special order painting before we go and that I can feel like I've been doing something since all I've done is rest and relax. I am not complaining but starting to feel guilty.

Better go! Will check back in for personals later.

RobinW · 12-16-2008, 01:52 PM

onebyone~ have fun at lunch!!

Today's lunch.......thought I would share since it was a type of salad

One I can sink my teeth into!

3oz chopped leftover chicken
3 stalks celery chopped
1 young green onion chopped
.25 tomato (I have issues with the acid) so add more if you like
then add a dime size squirt of dejonaisse (sp?)
1 tbsp mayo (or your fav salad dressing)
salt and pepper to taste, mix and you are good to go!

AnneWonders · 12-16-2008, 11:08 PM

Hello Coaches!

Another quickie tonight. I was thinking how much better I felt this morning after getting about 4 1/2 hours of sleep yesterday, and feeling like a human being again, ready to take on the world. Or at least stick to my food plan.

Well, DS got sent home from daycare today, after spiking a fever. He seems to be fine now, but he's out for 24 hours, and DH and I are now juggling work schedules and childcare. I'm in tomorrow from early until about noon, and then I'm on the afternoon shift. So I'll have a moment to breathe again this weekend, after we catch up.

I'm reading for 15 minutes and then going to sleep. Will try to catch up again here tomorrow afternoon if I can get DS to go for a nap.

Anne

BillBlueEyes · 12-17-2008, 05:10 AM

Diet Coaches - The lentil-kale-veggie-sausage stew was a terrific lunch. Loved it. CREDIT moi. I froze half for a future week and still have enough for lunches this week. CREDIT moi again for good measure.

Next step for me is cart some of the sorted treasures to Good Will. Boy do I ever seem reluctant to let things go. I have moved stacks of stuff to go into one room where its sheer volume helps to motivate me to get rid of it. But it only helps - I still have an unwavering ability to rethink of how I can use an item. The old soccer ball is a good example. Kids are gone; I don't play soccer; there are soccer families nearby as well as schools. Yet it sits there waiting for me to act on its removal. And each book is the same. Who knows when I might need a picture book of Australia. Or any of the other zillion books I've already decided to let go. It's not that I've failed to keep the other zillion. I so identify with those of you who are struggling to let the weight go; I've chosen my clutter to continue to clutch.

Robin (RobinW) - Kudos for putting the pedometer back on. I'm such a believer that wearing mine encourages me to walk more. Ouch for a slippery day, but Kudos for the inspired response of using your iPod to cook dinner. Thanks for the reminder that a loose iPod wire can wreck havoc. Thanks for your chicken salad recipe - that green onion looks like a fine addition.

onebyone - Good for you for taking advantage of the transit strike to get in some catch up relaxation. I do hope your plan to get in to the ceramics lab works so that you can get that off your mind. Have a fun day at the movies.

angelmoma210 - Waving. Sending supportive thoughts.

Andrea (thinkerbell) - Ouch that "The Perfect storm is brewing." Yep, a week is a long time to nurse a cold. Kudos for the aware responses, especially "babysteps, babysteps, babysteps." I hadn't seen that Martha Beck suite of ABCD exercise plans. That makes such good sense to have a fallback plan when the ideal plan and even the realistic plan aren't possible.

Anne (wndranne) - Yay for feeling better and "ready to take on the world." Ouch for DS's spiking fever. Sending him a virtual Popsicle to cool him down.

Readers -

"Common diet related sabotaging thoughts:
...
I'll make up for it later.
... "
Beck, pg 193.

freer · 12-17-2008, 06:02 AM

Coaches,

I had two days on plan and then blew it yesterday after getting home from work. This is truly my new danger zone. No one is home so no one can see me eating. I am going to work harder on Bill's suggestion of finding something to distract me at this tough time.

The good news is I have maintained my exercise. Still doing both Jazzercise and "teachercise" (credit, BBE).

thinkerbell I hope you make it through your perfect storm. I really liked your imagery as that is what it feels like I am in. It's as if there is a chain of events (or foods) that coincide to create this storm. Your insights are very helpful.

Robin congrats on using your Ipod to ward off temptations. I love music and I'm not sure why I don't come home and put some on. Seems like I'm in a rut during my 'danger hour' and maybe this will get me out of it. I will try to do this today to distract myself. Great idea!

Well, off to start the day. I WILL make it, ON PLAN. I will try some new distraction during my Danger Hour...maybe music while I take care of some little household chores I ignore in favor of slipping off plan. Good luck to all!

thinkerbell · 12-17-2008, 07:04 AM

Anne ~ sleep deprivation can be such a huge trigger to reach for food for an energy boost....at least for me it is. You seem as if you are juggling many balls and finding the time to be aware of the Beck stuff....a round of applause! )( )( (this is the sound of two hands clapping!)

Robin~ You sound so energized and focused....woo-hoo for you! Just the other day, I read in Beck about the short term goals/set realistic goals on our way to our long term goals....this idea is key for me. In the past I became self-defeated because of the numbers and so frustrated when the numbers did not fall as quickly as I wanted. This time around, I have found it so very helpful to concentrate on very short-term goals, including numbers and non-numbers. What has happened is that instead of geing super frustrated, I have enjoyed a string of success....and the process so far has been more joyful than ever.

Onebyone ~ yep, reading the ARC cards isn't so easy.....I thought it would be a snap. Yet I can see that keeping our reasons fresh in our mind is important. Kudos for you for what you do DO...half-assed is better than quater-assed! LOL! Learning to give ourselves credit, instead of beating ourselves up, is a fresh insight from this Beck book...it takes practice, but is alot more fun!

Bill ~ oh, clutter-clearing....it does remind me of flylady....ever heard of her? ....she is the master of de-cluttering. Once she gained some success in de-cluttering and oraganzing her home, she moved onto her "body clutter" and wrote a book of the same name.Usually in the new year, there's a ton of info put out about de-cluttering. ...it is amazing how de-clttreing can free up energy....it is similiar to weight release in that it is all stored, unused energy and creates blockages. Your soup sounds yummy....and the freezing it is helpful as often I get tired of eating soup before it's all gone....I don't usually think of freezing things...mental block.

Freer ~ being aware that we have entered a danger zone is the very first babystep...so woo-hoo for you. Are you physically hungry at this time? I know the 3-4 o'clock hour is a low energy time and a real "hungry" time....I plan for a snack around then or there's no way I'm making it til dinner. I have also found that I need enough protein and fat at lunch to carry me past the 4 'o clock crash....oh, and I have discovered the blessings of tea time...so happy that green tea is considered a super-food.....and no-cals too! Just some thoughts....take or leave as you wish.

Here's my stuff....

My struggle and hot spot is night-eating...and I caved in last night! My niece had a holiday party. I brought my own hazelnut Wawa de-caf coffee which was my treat and strategy to avoid the wine and party food....I had a small snack at the party as I do eat a 300 calorie evening snack. Left the party feeling accomplished food wise....settled into bed but could not fall aleep...did a little internet surfing and the next thing I knew my cravings started....thought of Sergio, my DR DRILS sergeant, and ditched the thought because I wanted to eat! Had some left-over raviloi which I did not even enjoy...oh, and then 2 cookies from the cookie party that I had been avoiding.

This morning I feel dis-couraged as I had really hoped that discovering DR DRILS would be the solution....this night-eating is the reason for my weight gain and try as I might....it is my weakness.

(

Any tips. insight, advice is greatly appreciated!

I was thinking about getting those Teacher stars like in grade school and putting them on my calendar that adorns my refrigerator in the kitcehn for each nite a don't "night-eat"....and if I do put on a star and then eat, I would have to peel the star off....plus the visual of how many times I used my resistance muscles may give me a boost. This is so key to me...as its frustrating to have such a great day and screw it up at night!

God speed,
Andrea aka thinkerbell