Beck Diet For Life/Solution – December 2009 – Support, Discussion, Buddy/Coach

BillBlueEyes · 12-31-2009, 05:33 AM

Penguin (patchworkpenguin)

And, in case you didn't get this when you joined six months ago,

You mentioned that you found out about Beck from Joy (gardenerjoy), but how did you find your way to the 3 Fat Chicks site?

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BillBlueEyes · 12-31-2009, 05:48 AM

Diet Coaches/Buddies - Did good enough at the party last night; CREDIT moi. We brought red bell peppers and sugar snaps with a light dip. Was pleased to see it gobbled sitting among a table of home made sugar confections. Dinner before we left was simply half a roasted sweet potato in awareness of the food we'd face later. I get involved grinding coarse black pepper on it and slathering it with fat-free plain yogurt. Was rather surprised that I was satisfied; wonder if such a small dinner would work when we weren't going out.

Did gym, CREDIT moi, after work and before the party. Noted that it was the last entry in my workout journal for the year 2009. It's a reward in itself to see a whole year of gym entries.

FutureFitChick - Yay for a skiing vacation. I haven't quite figured out why it's such good exercise (as judged by being sore at the end of the day) when gravity is doing all the work. Maybe it's not, if you only glide down the long winding bunny trails. Hope you have a fabulous time. Good start to have packed your choice of snacks. And, you're welcome!

Shepherdess - That "sleigh ride out on the elk refuge" sounds like the neatest thing ever - gotta add that to my list of reasons to get back to Wyoming, although my thought of visiting is during the warmer months when the hiking trails are open up your local mountains which so majestically tower over our local White Mountains of NH and Green Mountains of VT. Ouch for having to shovel your way back home. Kudos for maintaining during a Christmas vacation with relatives.

Thought of you when opening gifts as many pairs of smart wool socks were received among my immediately family. You're a great influence reminding me that one of the wonder materials for winter is ... wool.

CeeJay - Three days in a row at 100% is a clear trend; Kudos. Good luck with your hunger tracking exercise - let us know how it turns out.

Love that you found Beck in Led Zeppelin. Thanks for the reminder that I can borrow my DS's Zeppelin CDs. Wouldn't be a problem for him since he's ripped them all to mp3's anyway. My favorite part is the word "laughter" in

And a new day will dawn
For those who stand long
And the forests will echo with laughter.

Makes me cringe every time.

Penguin (patchworkpenguin) - Neat that you can compare this years sugar cookies lasting this long as compared to prior years. Kudos for mindful consumption of Christmas goodies. BIG Kudos for catching yourself before you gained all of your prior loss; it's pretty common around here to read posts bemoaning the regain of all plus some.

Interesting question about how to plan when you don't know what's going to be available. That happens a lot. Somewhere (likely near the end of the book) Beck advises making yourself a generic plan for such occasions. Mine includes the standard techniques: one plate, mostly veggies and salads, no recreational breads, limited liquid calories. All consumed slowly, mindfully, sitting down.

Which of the two Beck books (and workbook) are you reading?

Readers -

Quote:

day 13
Overcome Cravings

As you follow your diet plan and tolerate craving after craving, you'll find that cravings definitely diminish. You won't have to do battle whenever you see your favorite foods. It'll be such a relief to know that you can resist foods you haven't planned to eat, even if the urge to eat is strong.

The Beck Diet Solution, pg 133.

FutureFitChick · 12-31-2009, 06:47 AM

Coaches/Buddies, ended up having a rough day yesterday. I felt like I was doing a lot of “last supper” eating mixed with hurry-up-and-finish-the-special-treats-so-they’re-not-around-any-more. A dangerous combination, I do believe. Today has in store the second to last holiday celebration along with lunch with an old friend. I will really need to do a better job of meal planning when I get home from my trip to be successful on this journey. I looked into the restaurants available where we’ll be, and only 1 place had a menu online. (We probably won’t go there as there are no vegetarian offerings for my husband.) So, I’ll be winging it.

Today’s Essentials:
Weigh-in: did not weigh
Read Advantage Cards two times: no
Read Response Cards at least two times: no
Ate slowly, sitting down, noticing every bite: yes
Gave myself credit when I engaged in helpful eating behaviors: somewhat
Did spontaneous exercise: no
Did planned exercise: none planned
Wrote out food plan for tomorrow: no
Tracked today’s food: yes

BillBlueEyes, congratulations on a year of gym entries logged. That must be a really cool feeling. Great job for squeezing in a gym work out in between work and party. That’s great.

CeeJay, so impressive that you’ve been 100% for three (now in to 4 days). That is fantastic.

Patchworkpenguin, don’t have a good answer about “planning” when you don’t know where you will be eating. I’m facing the same thing. Great job with credit for the work you’ve been doing.

Shepherdess, great job for freezer full of veggies and chopped fresh veggies for salads. Glad you had a good time with your family. I do indeed hope you do not have a winter like that in the Russell painting -- chilling in more ways than one.

patchworkpenguin · 12-31-2009, 01:18 PM

I slept in today, I guess I needed it, because I feel much better, also less sore. I spent no little time this morning changing calenders and starting new jorunals for the new year.

Bill, thanks for the spectacular welcome! I'm reading Beck Diet Solution {the pink one}. I do have a generic food breakdown so I'll use that for times I'm unsure.

FFitChick, I like your ticker penguin. I had a ticker up for a while but got sick of it never moving. I used the penguin also, no big shock there.

Better get started on todays 'to-do' list.

midlifecrisis57 · 12-31-2009, 04:29 PM

but i know it's not hunger (ate lunch 2 hrs ago). Its a desire to eat sweets to distract me from inlaw aggrevation. They are not here right now, but I want to subdue emotions. I want to do something productive instead of ruminate over omissions.
hmmmph.
thanks for being here, posting place! venting place! I will let you know how I got through this. I am also struggling with an opportunity to commit to a 6 week exercise program. I want to, of course, but in this snowy climate and with a move coming up in 4 weeks, I'm not sure I can do it or should spend the money. Am I just resisting here? Shouldn't I just go ahead and do it!? what?

midlifecrisis57 · 12-31-2009, 04:42 PM

Bennyhahamama: how is it going? Are you coping with ways other than the most drastic ones--those ways our appetites have of demanding our attention? I think of you daily....check in soon!

I am so grateful that Bill posts reminders from Beck's book about what to do about craving. I am trying the shallow breathing, and I'm going to have a coffee after I return from a little walk in the 'hood! I must find something to distract, must distract> and time will go by and it will be time for supper and going out to FIRST NIGHT!!!! yeah!!!!

midlifecrisis57 · 12-31-2009, 07:10 PM

got through the craving spell, it was a craving to get some angst out: so instead of eating over it, I waited for awhile, then wrote about my anger, then felt the anger (I have been denying and fighting it so long!) and then actually turned the tables on my craving by confronting the inlaw, calmly but firmly, and she was ready to listen and we made some connection so now I feel doubly blessed: for not eating and also for getting through and over a bit of emotional baggage!!!! Wow! When you don't eat, you can really make amends and honor your self and others. !!!! Chink away at the walls, the armor, the protection of fat and preoccupation with eating instead of learning and improving relationships!
Another advantage to not eating. stuffing. escaping through food to change mood.

patchworkpenguin · 12-31-2009, 08:36 PM

MidLifeCrisis, Congratulations on resisting the craving, confronting your MIL, AND making the connection! Credit worthy indeed.

gardenerjoy · 12-31-2009, 09:08 PM

My weight on New Year's Eve is one tenth of a kilogram lower than it was on New Year's Day 2009. I consider this an accomplishment since I gained weight the first 7 1/2 months of the year and lost for the last 4 1/2 months.

I've been on the program most of the time the last few days, except for posting here. I really consider the posting vital to my long term success. So my New Year's Resolution is to post every day, even if some days it's just the stats.

WI: -0.8kg (new low), Exercise: +45, 1300/1300 (yay!) minutes for December, Food: op (give or take a glass of champagne), Read my Advantages and Responses: no

patchworkpenguin: I'm so glad that you found the Beck book and made it over here! It's great to see you!
In answer to this question: What do you guys do about planning what to eat when you don't know where you'll be eating???
I have meals pre-decided for all of our favorite restaurants. If we decide at the last minute to go to one of them, I swap out my planned lunch for whatever is on my plan for that restaurant. Half of a BBQ salad is exactly the kind of thing I have on my plan. If I truly don't know what I'm in for (usually family pot-lucks), my mantra is "focus on vegetables" and I eat tiny portions of everything else, including dessert so that I don't feel deprived.

FutureFitChick: hope your ski vacation is wonderful!

Shepherdess: Glad that you made it home safely and that you had a good trip, with eating improved over the previous year.

CeeJay: Yay for doing so well on your plan!

BillBlueEyes: good job on the light supper before the party -- your careful attention to the sweet potato probably improves the experience.

midlifecrisis57: Wow! I'm so impressed with your experience of not eating and then working your way to effective communication. Go you!
I don't know the answer to your 6 week exercise program, but since you're having some hesitation, I'm wondering if you could design your own 6 week exercise program that wouldn't involve any expense or going out in the snow and could be easily modified for moving days?

CeeJay · 12-31-2009, 09:42 PM

Hi everyone:

Just a quick check in to say Happy New Year to you all. Thanks for listening and giving me credit, advice and support.

Not quite 100% today but close enough given it is New Years Eve.

Giving myself credit for:

weighing in
riding exercise bike 30 minutes
reading advantages and response cards while riding
planning ahead and eating on plan
posting here
stopping a complete cookie melt down after 4 cookies. This may not sound like much but it was a bad moment and I probably would have eaten many, many more if I did not stop to think about things for a second-like why was I feeling bad and how on earth eating cookies was going to make anything better. That was a good moment- to just stop.

Take care

And BillBlueEyes- may your forest echo with laughter all year.

patchworkpenguin · 12-31-2009, 09:52 PM

Joy, LOL, I've been doing the same thing with resturants. If I want a good burger and fries we got here. If I want potato or broc cheese soup we go there. I pick my resturants by what I want to eat at the time.

CeeJay, Good job on stopping at four cookies.

Well, I didn't do much today! Slept late, puttered, and knitted in front of the TV for most of the day. Eating has been on plan {until dinner}. Didn't exercise but I'm still sore from the Kbell and HIIT from a few days ago. I feel much better for taking another rest day.

I overate at dinner. I'll do better tomorrow.

patchworkpenguin · 12-31-2009, 11:37 PM

Credits
-.8lb
took vitamin
Ate well most of the day
made dinner
resisted eating two extra snacks
scraping bottom of barrel for good things to say about today...

Not so much
didn't read ARC either time
over ate at dinner
didn't eat mindfully
didn't exercise
still didn't do laundry from yesterday

Not a bad day overall but I could have gotten more accomplished.

BillBlueEyes · 01-01-2010, 08:29 AM

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