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

[AnneWonders]

Coaches/Buddies On plan again today. DH has given me his cold and I'm beyond wiped out. Going to sneak off to bed, even before 7.

Wishing everyone a good weekend.

Anne

[bennyhannahmama]

Coaches/Buddies:

Weighed In: -1.0= 126.5
Read Advantages Deck: yes
Read Response Cards: yes
Checked in Here: yes

Did many other things and hopefully will share more tomorrow and catch up with all of you.

[BillBlueEyes]

Diet Coaches/Buddies - Took a walk at noon, CREDIT moi, to get a bunch of US Native American one dollar coins that are gold colored to put in the toes of my kids stockings for Christmas morning. And, even bigger deal, bought the special pan that my DW wants last night. Now that's early shopping by my standards.

Eating and gym were OP and OP; CREDIT moi and CREDIT moi. DW made an unusually good batch of roasted butternut squash cubes with onions, cranberries, and sage. So good. It went well with the omelet and the broccoli with garlic plus the usual garden salad. She noted this was a tad more healthy than meat loaf, mashed white potatoes with butter, and lima beans that we might have had many years ago. I'd forgotten that her awareness has evolved over the years since it's so far ahead of mine.


Anne (wndranne) - Be well; bed is good.

ChinaMaine - Do I ever sympathize that giving myself credit goes against all I was brought up to believe. I'm still a tad embarrassed that I could only bring myself to do it on this thread the first time by writing "CREDIT moi" which was so weird that it seemed OK. You remind me that I need to work a bit more on giving the personal credits during the day.

Kudos for those 100 over-plan exercises; that does sound like a tough workout.


Kim (bennyhannamama) - Waving back. Kudos for reading your Advantages and your Response cards.

Shepherdess - LOL at "hibernation mode" - but Kudos for analyzing your unusual hunger to get on top of it. Yep, only two weeks til the shortest day of the year. I still chuckle at the cartoon that noted that all the long days are clumped together in the middle of summer and that it'd be smarter to distribute a few around a bit into winter where we needed them.

Readers -

day 11
Distinguish Between Hunger, Desire, and Cravings

Or you might say to yourself, Okay, I'm hungry, no big deal. I'm going to eat again in ____ hours ... Here's a chance to strengthen my resistance muscle (described, along with the giving-in muscle, on page 29).

Or think to yourself, I'm not hungry ... I just want to eat more ... But I'm not going to because I don't want to strengthen my giving-in muscle.

The Beck Diet Solution, pg 116.

[Ruthxxx]

I swear I'll read the book soon - it's sitting on the desk right now - but I do read the daily quotes in here. Food for thought as usual.

[ChinaMaine]

WI-down .1 lbs. Read my cards, made a plan. Food – off-plan, Exercise – op (60m).

The Good
- Identified hunger vs non-hunger every time I ate – credit!
- Tolerated non-hunger without eating – credit!
- Eat mindfully, enjoying every bite – credit!
- I posted here – credit!

The Bad
- Give credit throughout the day for every positive eating behavior – nope.
- Spontaneous exercise – nope, but I seem to be getting in the habit of taking a substantial walk mid-afternoon. Credit! I had 35 mins yesterday after I finished all my important tasks for the day, and before a meeting. So, I just headed outside for 30 minutes of it (and made up for the exercise I missed in the AM because I overslept). It was a lovely day for a vigorous walk in the sun. If I can sustain the habit of taking a break from work for exercise every day, I’ll be healthier and happier. And I’ll get some spontaneous exercise in much more regularly.

and The Ugly
- Used resistance techniques – Last night I had a couple hundred more calories than planned after dinner. I ended up okay in terms of calories for the entire day. But that was because I only ate until I was no longer hungry earlier in the day. I wish I had at least tried to exercise my resistance muscle last night…

[maryblu]

Happens every year...I don't have to like it, though. Woke up this morning, looked out at the lake..*sigh. Hate it. Long time til April and ice out. Only some serious dancing tonight can shake off the funk of no blue water for 4 and a half months. My ice fishing buddies are way impatient; I keep telling them to wait for tracks out *and back.


On a less serious note, vanity sizing has come to the higher end lines, too. Had a serious encounter this week with a Nordstrom's Rack. Whatever the brands, the slacks and jeans are evidently being vanity sized. Size 4..no way! Yes, way, apparently.

Back on track, happy to say. Am looking forward to some winter down time and reading.

Shepherdess, we are evidently in the same weather pattern..driving to the cites on Tues, I saw 49 degrees. came home Thursday to 14.

Shout out to Kulhjeanie and onebyone..

Have a good weekend, all.

[AnneWonders]

Coaches/Buddies Another on plan day today. Still feeling a bit lousy with a mild cold, and I'm very fatigued, but things could be much worse.

I'm actually having a hard time eating the last few days. I kind of finally succumbed to all the stress and went off my rocker at work. I might have burned some bridges and regardless, I'll be making some changes. Strangely, I find it easier to deal with other people being inexplicably nasty than trying to live with the fact that I managed it myself. I don't think amends are possible; there are some things you just can't unsay. I suppose I'm human after all, but oh for a time machine.

In other news, I deactivated my Facebook account. I was spending too much time there, and it was creating some friction. I feel sort of free. But I wonder when I'll start seeing the pink elephants.

I have a couple hundred more calories to eat tonight. I need to do that since I'm at least attempting my long run (9 miles) tomorrow. I think a bowl of cereal is going to do it, and then I'm curling up in the silence with a book.

Kim Good to see you and your dancing broccoli here again!

BillBE Great that you've gotten an early start on your Christmas shopping. I think Amazon and express shipping will be my friend again this year. Your supper sounds wonderful!

Ruthxxx One page at a time, yes? Checking in is good!

ChinaMaine Four goods, two bads, and one ugly. By my count you are one up, and you're learning.

maryblu An absolutely perfect day here yesterday, and today wasn't bad either. Frozen lakes remind me not to take this for granted when I'm whining next summer. Smiling at your dancing fever and size 4, vanity or no!

Anne

[FutureFitChick]

Coaches/Buddies, had a busy and relatively productive day. I still wish I’d gotten more done. I’d been doing really well until last night. My husband’s car broke down while I was at the grocery store buying stuff for dinner. (I’d already been wandering the aisles trying to find something requiring minimal effort and still be healthy, vegetarian, and lactose-free.) Forty-five minutes later I was starting out on a 1-hour drive to pick him up (after paying for groceries, driving home, letting out the dogs, and getting gas) and was fatigues/hungry (not sure what to call it anymore). Anyway, there was a large snack cracker incident, followed by an elaborate dinner out (which would have been manageable on its own) as well as a loaf a banana bread and pumpkin cheesecake loving thrust on us by my step-mother. Disaster. Utter disaster. I ended up with a bloated feeling all over, one that I’ve never before associated with over eating. So for that, CREDIT. Thanksgiving was handled so much better than that. Ugh.

Today’s been much better, but I did let sweets get the better of me tonight somewhat. Just keep swimming, swimming, swimming… Tomorrow I’m really going to push my water consumption and get a class project done I’ve been dragging my heals on finishing.

One positive thing though, I did say “yes” to the personal trainer and am waiting to hear back regarding the schedule. I said I was available to start right away.

Today’s Essentials:
Weigh-in: +2 lbs.
Read Advantage Cards two times: no
Read Response Cards at least two times: no
Ate slowly, sitting down, noticing every bite: not yesterday, mostly today
Gave myself credit when I engaged in helpful eating behaviors: yes
Did spontaneous exercise: no
Did planned exercise: no
Wrote out food plan for tomorrow: no
Tracked today’s food: yes

BennyHannahMama, great job with checking in and staying on plan. Congratulations on your loss!

BillBlueEyes, your leftover vegetables sound wonderful. Mmmm… Regarding the hunger, I’m really at a loss what to use as a hunger cue to eat. I know you said that you work from your food plan and not your hunger level, but I wish I could “realize” my hunger without my entire body being fatigued. Your push-ups theory is interesting. I thought I’d seen recently that women lived longer because of ovarian ecology. Also, could you elaborate on your statement “I'd forgotten that her awareness has evolved over the years since it's so far ahead of mine.”

ChinaMaine, ouch! What a painful misremembering for your crunches! Youcan give yourself credit! We just have to start small and pretend like we’re not one of the Lutherans in Lake Wobegon! Bummer about being off-plan with your food. Awesome job on your mid-day walks. That is fantastic.

GardenerJoy, thanks for the suggestion about closing my eyes. I’ll have to give that a try. I think that might lead to a struggle with resting for just five minutes for me, and not 10, 15, …90 minutes. Those woodpeckers are so cool. Great job with staying on track.

Maryblu, neat about the size 4. I’m excited for your incoming ice, though. That would be so cool to be near water no matter what time of year.

Ruthxxx, you can do it! I just try to read a few pages a day.

Shepherdess, great job on reading your cards to try and intervene with the hunger episode. I am glad that Friday went better for you. Thanks for the glimmer of hope that some of the fatigue will go away with a weight loss. I hope that will come for me too.

Wndranne, sorry to hear you had a rough day on Friday. That’s no fun. I am really impressed that you stayed on plan in the middle of a rough day. Great job! That is a good idea to still post a check in on a day when you can’t write more. I’ll have to try that. I do hope you are feeling better with respect to your cold. This year’s cold and flu season has been rough on me, which I attribute at least in part to the extra weight I’m carrying this year that I haven’t been before. Really sorry to hear that work has been rough lately. I hope that fallout isn’t as bad as you expect. I hope your run goes really well tomorrow.

[BillBlueEyes]

Diet Coaches/Buddies - Was one of those days that I had to wear full rain gear to walk - CREDIT moi - to Trader Joe's to get a carton of their French Roast coffee. I loitered at the sample area for FREE (what we called as kids) piggy in a blanket so I could get more than one. Ouch. Didn't need those. Was tweaked enough that I didn't notice until I got home that I had picked up decaf. Quivering at the thought of decaf coffee first thing in the morning. Good news is that I'll have to walk there again today to exchange it. Saving grace was that I found blueberries for $3.99 for a full pint - not the CD sized clam shell - and grabbed them despite the carbon footprint of flying them from Argentina; apologies to the planet.

Spent an inordinate amount of time replacing a ceiling light fixture because it wasn't possible to simply replace the globe that had been broken the day before when replacing one of the light bulbs. Truly annoying that globes go out of style. This one rotates to go on - like inserting a light bulb - which is so unintuitive to me that I'll probably not remember how to remove it in a year when these bulbs burn out. Good grief at the thought of calling an electrician to replace a bulb just because I can't remember the formula for removing the globe. (I think Beck lists this kind of negative projection as one of her Thinking Errors, LOL.)


maryblu - Guess you gotta have ice-in to have ice-out. Don't remember you mentioning ice skating or cross country skiing on your lake; do you do those?

Anne (wndranne) - Sending supportive thoughts for your repair work at the office. Hope you have access to a friend who can help you sort out what damage is done and what's repairable; I know that I tend to exaggerate the damage I've done because I know the depth of my feelings which are not always completely obvious to the target.

Kudos for making choices to deal with your time priorities. Good luck on your 9 mile run today.


ChinaMaine - Neat idea to take that vigorous 30 minute walk just before a meeting - what a great way to get some adrenalin going to be productive.

FutureFitChick - Big Kudos for making a commitment on your exercise plan with the trainer. That seems like a big step. Ouch for the car disaster followed by the eating "Utter disaster." Yay for having your spirit intact to keep going.

I can recall having stomach rumbling hunger - as in the Beck quote today - but not recently. I don't know if I've numbed out my hunger sensation by years of over eating or whether I just don't work long and hard enough anymore to get really hungry. Interesting that you're triggering on "fatigue."

Re my statement, “I'd forgotten that her awareness has evolved over the years since it's so far ahead of mine.” I was remembering that she slowly reduced the size of our meats, slowly reduced red meat meals to once a week, slowly slipped in about four vegetarian dinners a week. And the little stuff came in over time - all hard margarines are gone, more olive oil everywhere, better cheeses in smaller servings, less cookies and candy - the stuff that's being commonly done by many people. My thought was being aware that she's been changing our eating for over thirty years - it's not that she's always known what was right like a sage, but that she's always worked on changing to the more mindful.


Ruth (Ruthxxx) - Glad that you're still with us despite the reading block with Beck. You've probably noticed that the quotes published here never include the salacious, the suggestive, innuendos, nor side splitting adult humor. But don't let that tease you to dig in to see what's being left out, LOL.

Readers -

day 11
Distinguish Between Hunger, Desire, and Cravings

How do you know when you're really hungry? Think about three occasions when the following occurred?

• You hadn't eaten for many hours and really felt ravenous. That empty sensation in your stomach, accompanied by rumblings, was hunger.
  
  
• You ate a big meal and yet you still wanted to continue to eat more. That was a desire.
  
  
• You had a very strong urge to eat, which was accompanied by a feeling of tension and an unpleasant sensation in your mouth, throat, or body. That was a craving.

The Beck Diet Solution, pg 116.

[Ruthxxx]

Yes, I do carefully read between the quotes just in case. Actually I have finally started to ask myself "Are you hungry?" when faced with a food confrontation. (shortbread cookies yesterday!)

By the way Beck is now off my piled desk and on the kitchen table to be read during my coffee break from this Christmas cooking frenzy. I'm cranking up my New Year's resolution early.

[onebyone]

Hello Coaches:

Glad to find you all here.

Life here at my house has been a roller-coaster ride. I think I saw DH have the first manifestation of his mid-life crisis (he's 41). Last week he had a complete meltdown and, inaddition, informed me he had no $ toward the rent. I had money due to receiving my birthday money from my sister which was specifically earmarked for the local bariatric clinic and all of its services and 22 week intensive program but alas, the money is now gone to keep a roof over our heads with no particular feeling of hope within me that I will see it return to me any time soon, if ever. I have not told my sister this is what happened to the funds as those of you who know me from before know money was a big divisive issue between us and here I go again. I'm not telling her about the money and what happened as maybe by the time she asks I will be on my way to the clinic sooner rather than later... I did tell her I'll have to put it off until the new year.

To say I am disappointed and discouraged is an understatement. Money issues rule my life right now. I am working and spending lots of time at the school but nothing seems to make a difference. In January things could lighten up as I may finally be teaching, and there is hope for us to move to a 2 bedroom apt in the best part of this town for $350 less rent a month in March or April. A friend may be moving to the country on a trial basis and we would sublet her place for a year and then keep it if we want it after the year or leave it if she wants to come back to the city. I roughly estimate we have to shuck 70% of what we currently possess in this place if we want to live sanely in the new space (2 small closets/no basement or storage locker). This too has just made me feel frozen and unable to move. Money and clutter. Both will stop me dead in my tracks.

But friends, lest you think this is a completely doom and gloom note it is not. The possibility of this move is a really happy turn of eventsand an answer to my prayers. I'd be within blocks of the art school where I work. This, coincidentally, is also the area of the city where I used to sell my artwork at the market. It's the best tourist market here and I stopped going due to transportation (no car) and storage issues (display stands) and being close I can just walk/wheel my display and my work to the market to sell, so this means a rise in my income level AND the best test market going for new work. I am also making the best artwork in my life right now and I have the # of an interested buyer for a piece so more $ may come in to me that I didn't expect. I have decided on a foodplan and will be implementing it Friday. DH has agreed to come swimming with me tomorrow so I can just get started and do that already-the swimming is FREE afterall for as long as I live here. I also discoverd two free exercise classes at the same facility I can take advantage of. I am following my gut with the foodplan, tweaking the old Scarsdale Diet to suit me. I don't know if this is "smart" but it's where I am going to start. I have to start. I need a clear structure to start with.

My doctor called and wants to see me to discuss my elevated cholesterol levels...no emergency yet he said. I haven't made the appointment. Of course I only want to go after I've lost some weight.

Honestly, writing this I feel like a failure but I'm trying not to feel that way so...

My weight has remained stable (aka maintained it): 273-276 mostly for the past 3 months. I've been faithfully recording it daily (credit) and I continue to abstain from fake sugar (credit) and have consistently chosen the path of spontaneous exercise whenever I have that choice to make (credit). I just have to keep going, keep moving forward.

[ChinaMaine]

My MIL gave me some cash for my birthday, and I decided to get a book refurbished with it. I have a 1904 copy of Twas the Night Before Christmas. It has really cool illustrations, and I’ve loved since I was a child. I read it every year we spent Christmas at my grandmother’s. I also read it to my son every year until he became a teenager. But, the binding has broken down and is generally looking a bit worse for wear. DS found a place that restores and rebinds books in Portland. So we headed down for the afternoon.

We ate at a newish Mediterranean restaurant for lunch. We shared a Stuffed Grape Leaves appetizer, and I had marinated chicken, rice and a salad for lunch. The food was delicious, but the portion size on the chicken was very small (I think perhaps 3 oz.) I was still hungry when I walked out of the restaurant. I suggested we walk, rather than drive, to the bookstore. And then we walked back down to the center of Old Port and picked up an engagement gift for a nephew we’ll see over Christmas. All in all we were walking around and shopping for 2 hours. That was my workout for the day. After the walking we stopped in a gelato place for a snack. We shared a small vanilla and dark chocolate gelato, and between us ate less than half of it. Credit!

WI-no weigh-in. Read my cards, made a plan. Food – off-plan, Exercise – op (120m, but slowly).

The Good
- Identified hunger vs non-hunger every time I ate – credit!
- Eat mindfully, enjoying every bite – credit!
- I posted here – credit!
- Spontaneous exercise – credit!

The Bad
- Give credit throughout the day for every positive eating behavior – nope.

and The Ugly
- Used resistance techniques – DH and I were up late last night. We watched a movie and then started playing songs with iTunes. Around 11 I started getting hungry. I did use resistance techniques, but finally broke down to see if I could ‘afford’ chips and still stay under my allotment for daily calories. I found I had ‘room’ for ½ serving of chips. I carefully weighed them out and met my daily calorie goal. It wasn’t a washout, but I could have done better…
- Tolerated non-hunger without eating – I did up until midnight (see above)

[FutureFitChick]

Coaches/Buddies,
Today’s Essentials:
Weigh-in: -1.5 lbs.
Read Advantage Cards two times: yes
Read Response Cards at least two times: yes
Ate slowly, sitting down, noticing every bite: yes, I did well at this today.
Gave myself credit when I engaged in helpful eating behaviors: yes (and also helped my husband give me credit too)
Did spontaneous exercise: no – I’ve been stuck in front of the computer reading & writing all day
Did planned exercise: no
Wrote out food plan for tomorrow: not yet, but probably will tonight
Tracked today’s food: yes

BillBlueEyes, you must live in the coolest area of the world to be able to walk to all of those places, including a Trader Joe’s. Bummer about the piggies. Those nostalgic foods can be tough. Good job for the second walk. I look forward to reading about Thinking Errors. Thanks for the response about Hunger/Desire/Craving. It must be so great to have your wife interested in cooking and eating healthier with you. I can imagine that is a true blessing on your journey.

ChinaMaine, what a cool treasure you have. I love stuffed grape leaves. Mmmm… Way to go at walking and walking away from gelato. Great job on weighing out the chips for which you had room left.

Onebyone, oh, sweetie. I was so sad to hear about your financial issues. That is so tough, as is clutter. That sounds like good news regarding the new place. I hope it works out for you. Good luck on your new food plan program and the swimming as well. That is really wonderful news about your artwork selling se well and the possible future sales. You really do sound like you are hanging in there in the midst of a rough time. That is wonderful.

Ruthxxx, yippee! Way to go in progressing to the reading. We’re rooting for you.

[PrairieChick]

Hi Everyone!

I have been hearing about BECK CARDS all over 3FC site, so I did a search and found you all!

I have some questions...may I????

1. What are Beck Cards? Are they separate from "The Beck Diet Solution" book?

2. This is a psychological program of tackling an overeating problem - am I getting that right?

3. May I use this program with my current chosen program to lose weight?

4. Does broccoli really dance? If so, will it continue to do so in my tummy - maybe that will burn some fat calories, hmmmmmm???
(sorry, just HAD to throw that question in for bennyhannahmama

5. Who is the Coach?

6. Who is the Buddy?

7. Am I a candidate for the Beck program?

8. AND, lastly - too many smilies?

Thanks!
I really enjoy your Thread!
Kim

[AnneWonders]

Coaches/Buddies Another on plan day today. My run fell apart in short order again this morning. Frustrated, just when I could use the tension buster. I may go get some bloodwork done; I shouldn't be struggling this much with my runs at this point, and want to make sure I'm not iron deficient or something.

I am baking cookies this evening, and plan to limit myself to two.

We'll see what tomorrow brings. I'm going to try to behave myself. I feel like I've embarrassed myself enough for a while. Oh yeah, and on plan too.

FutureFitChick Being tired or fatigued is a really really big trigger for bad eating behavior for me. In fact, if I'm doing a lot of sugary stuff, it's time for me to get more rest. Looks like you did a nice job on your essentials today.

BillBE Let me understand this. You went in full raingear to TJs and came out with decaf? You traded corn dogs for real coffee? Are you mad? That simply isn't done. Hope the electrician doesn't give you too much grief on your light.

Thanks for the good thoughts on my work deal. I'll consider.

Ruthxxx I too am closer to (re)reading Beck every day. I do get a little here and there.

onebyone So good to see you back here. on all the financial stress. Sounds very tough. I hope you'll find a way to get the bariatric clinic working again.

ChinaMaine Having the book redone sounds like a lovely use of the gift. Sometimes when it is late and I get cravings, I just go to bed. I found it to be an effective technique during the Big Loss.

Have a great evening everyone!

Anne