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

[ChinaMaine]

Sunday was a gorgeous sunny day, so I took a long walk. I woke up yesterday morning with the symptoms of a cold. I decided to take a rest day from exercise and started feeling better around 6 PM.

WI-up 2 lbs. Read my cards.
Made a plan on Sunday, but not on Monday. On Monday, I did make a plan for each meal and logged the food before I ate it.
Food – Sun off-plan, Mon op; Exercise – Sun op (60m), but took a rest day on Monday.

The Good
- Identified hunger vs non-hunger every time I ate – credit!
- Eat mindfully, enjoying every bite – credit!
- Spontaneous exercise – on Sunday we tromped around a tree farm looking for a tree - credit!
- Tolerated non-hunger without eating – credit!

The Bad
- Give credit throughout the day for every positive eating behavior – nope.
- I posted here -- I missed a day – I am still having trouble finding a way to post consistently, and especially for personals. I’ll keep trying…

and The Ugly
- Used resistance techniques – Again on Sunday night I snacked off-plan, but managed to stay below my daily plan for calories. I think I must have been doing this for months, and I only noticed because I’ve added the Beck skills to my report. So, yesterday morning I dug around in my night table for the response cards I wrote last January for exactly this same problem. I put them on the coffee table so I’d have to read them before I did anything off plan in the evening. It worked last night. – Credit!

[Ruthxxx]

Shepherdess wrote:

Have you thought about what is holding you back from reading the book? I was wondering if you were overwhelmed by thinking you had to read the whole book before you began.

and is probably dead on!

I am still loafing around in my robe this morning and am going to get another coffee, ignore the rest of the world and start The Book. This is ridiculous! I am so accustomed to reading marathons for my book club but some books are meant to be savoured - and to teach!

Thank you, Shepherdess.

[Beach Patrol]

Bad JuJu. Very bad JuJu.


So last night, I got into the "mood" for something sweet. I had not had a snack either in the morning or afternoon (I usually do have a snack around 10:00am and 3:00pm) so I thought "it's okay if I have a little something"... right?

So I DECIDED to have a Little Debbie Christmas Tree. 200 calories, not too bad since I'd had no morning or afternoon snackage, but kept to my eating plan otherwise all day. (Yes, I should have had a nice juicy tangerine! - but NooooOOOOOOOooooo! I had to go for the "BAD" stuff.)

So I had one. THEN... I had another one...Why?

But....OH. MY. GODDESS. I didn't read my cards... didn't even TRY to say no. (stupid time-of-month! ) Just enjoyed that sweetness as I yum-yummed it all down. Rather quickly, I might add (at least I was sitting down... ) Then ... IT HIT ME. The all-time SUGAR OVER-DOSE from ****.

First, I was hyper... then... suddenly I DROPPED...I mean, I literally FELT my blood sugar just DROP. Then a very bad headache came on... and I thought my head might explode! ... .... then I just felt all icky. I went to bed early. Blech. I even felt gross drinking coffee this morning (I take 2 sugars in my coffee).

I guess because I've really cut down on my sugar intake, my body just couldn't handle that super-sugar-rush And it made me realize (here comes the good part!!!!) that I don't NEED all that processed crap in my body. I've felt MUCH better these past two months by eating healthier and having only natural sugars (via fruits, etc.)

So that's my OOPSY story... just wanted to share my epiphany about the evils of sugar with y'all!!!

[PrairieChick]

GardenerJoy -

Originally Posted by FutureFitChick

PrairieChick, love your user name! Welcome. Another country girl is a joy!

so much! It is GREAT to be on this thread!

Originally Posted by BillBlueEyes

Kim (PrairieChick) - LOL at "cutting Bananas here in Cheyenne!" Makes sense that it takes a little humor to handle Wyoming style cold.

I wonder just how many calories you burned by trying to get into your car? Suppose there is a way of figuring that out?

And YES! It takes a SPECIAL type of person to live in Wyoming - suppose that is why we have just over 1/2 million in the WHOLE STATE??? I'm sure it couldn't be due to the WIND!

Originally Posted by ChinaMaine

The Good

The Bad
and The Ugly

I L♥V it! Really look forward to your reports!

Originally Posted by Beach Patrol

Bad JuJu. Very bad JuJu.
So last night, I got into the "mood" for something sweet. I had not had a snack either in the morning or afternoon (I usually do have a snack around 10:00am and 3:00pm) so I thought "it's okay if I have a little something"... right?

So I DECIDED to have a Little Debbie Christmas Tree...

Sorry but then Happy that you had such a reaction to the after effects of the "Demon Treat" But I think that was a VERY POSITIVE lesson learned!



Well! I think I have come down with Bronchitus! But THAT is not go'n to keep me down! I will up the GREEN TEA and just keep plug'n along!

Hope you ALL have a FANTASTIC day!

See ya Lighter!

Kim

[Shepherdess]

I kicked my jump rope workout up a notch yesterday. I just thought that when it warms up enough so that I can run outdoors again, I want to be able to pick up where I left off. So I pushed myself and did a good, long workout.

Eating was not as good as it could have been, but it wasn’t as bad as it could have been either. I just didn’t leave as much food on the plate at the restaurant as I should have. On the other hand, I didn’t stuff myself either. I did throw out all of the leftover birthday cake. That was harder than it should have been, and I ate more of it than I should have. But it’s no longer in the house and I can get back OP without the distraction.

PrairieChick, yay for being here for the full ride. There’s a great, helpful bunch of people here. Don’t get buried in snow. I heard you guys were going to get dumped on. I’m with you, thankful for the days without wind. There’s not many of them! Hope you get over your bronchitis soon. ‘Tis the season, I guess.

Gardenerjoy, I’m so sorry for your loss. I know this has been a tough time for you, but it sounds like you have been a great support for your family. I’m so impressed that you are staying OP during such a difficult time.

FutureFitChick, sorry that you’re under the weather, but great job tracking your food and staying OP while being sick. I love the idea that you recruited your DH to help you give yourself credit. I’m going to have to do that.

Maryblu, lol that Minnesota winters are worse than WY winters. DH and I were just talking about that. We were talking about the worst winter states, and those great lakes states always top the list. You guys get a ton more snow than we do. The bit of snow we get blows away in a few days. And yes we get brutally cold temps, but it doesn’t stay cold. Our highs are hovering right around 0, but it’s going to be getting up to 30s by the end of the week. I’ve always thought of Minnesota as a place that gets cold and stays cold till spring.

Bennyhannamamma, yay for more dancing broccoli. Don’t sweat not having the time to do personals. You’re doing really well to post here regularly and to get a handle on all the skills. You’ll do all your replies when you can.

BillBE, I’m impressed that you passed on an opportunity to overeat. Do you think that is something that has come to be second nature for you, or do you still have to remind yourself to watch your portions?

Before moving to a sheep ranch and getting to know wool, I would never have thought of wool as something that would be comfortable next to the skin. So many people have an idea that wool is scratchy, but that’s because the wool clothing industry has traditionally used poor processing techniques that make the wool brittle and scratchy and because they have not used the proper kind of wool. It’s an uphill battle to change the public’s mind about wool.

ChinaMaine, kudos for getting your long walk in, and for giving yourself rest to get over a cold quickly. It sounds like you have a great strategy to deal with Off Plan evening eating. It’s great that going back to the beginning has helped you find the little things that have been stalling your progress.

Ruthxxx, kudos for making the time to read your book. LOL about the book marathons. I trained myself to read the same way when I was in school and I’m still trying to retrain myself that I can read a bit at a time. I guess I need to make a response card for reading like my exercise card: “5 minutes of reading is better than no reading." That all or nothing mentality is sabotaging in so many ways.

BeachPatrol, ouch for the off plan eating, but good job using it as a learning experience. It’s great that your body now can’t handle the sugar. It’s a testament to all your hard work. Yes, skipping those snacks is a problem for me as well because I then try to use it as an excuse to eat something unhealthy.

[PrairieChick]

Shepherdess - WTG on the
Do you have a BRAND of jump rope that you would recommend? I'm go'n to Wally World (WalMart) today - maybe could pick one up - can do THAT in the garage when I'm not able to get out in this cold!

BUT the cake was good while it was around!
Make the B'day cake in the NEW Brownie Pan! Freeze the rest and just eat what you want!

I'm BRILIANT!!! (patting myself on the back as I type - talented too!)

Right now it is -2°F here, has dropped in temp since the sun has come out... :confused:

I feel like I'm living in a

Wool is FANTASTIC! I have a Pendleton Blanket that my DH gave me years ago - I would rather cuddle up with IT than any quilt - ANY DAY!

Have a GREAT day up there in the North'n parts of Wyoming! I'll hold down the fort down here!

See ya Lighter!

Kim

[maryblu]

Shepherdess, you are right! Minnesoda gets cold and stays cold til spring. I may not get as much wind as you do due the hills, lakes and trees.

Not even the other great lakes states are as cold as MN..Here are the coldest states, in no particular order: Alaska, North and South Dakota, Minnesoda, New Hampshire, Vermont and Maine. My vote for coldest of the cold is ND, but that is just mho...still when the wind blows there, it is unbearable, and that is pretty much all the time. I have -20 windchill outside just now, and I think the windchill in here is ~ 50 or so. Hope I am burning some calories staying warm, cuz I can't think of another upside.

Stay warm those of you who can. That is the politically correct version of "smoke 'em if you've got 'em."

[AnneWonders]

I survived today. Not pretty, but not a disaster either. One more rough day I think. Going to the doc tomorrow to see about getting iron levels and whatnot tested. Want to eliminate any weird physical problems before I chalk things up to "stress" and let it go at that.

Back tomorrow night.

[bennyhannahmama]

Coaches/Buddies: Going to bed too late Holding my own. My mom just arrived today for a one week visit. This will be VERY challenging on many levels. I'm very happy with how I'm doing so far

Weigh-In: yes 0= 126.5
Read Response Cards: yes
Read Advantages Deck: yes
Checked in Here: yes

Must get sleep!

[BillBlueEyes]

Diet Coaches/Buddies - DW served mashed potatoes with the grilled salmon last night - which seemed a little unusual. She said they wouldn't need butter, just taste them. They were a tad sweet, with a pleasant tart taste. Not potatoes at all, but a mashed turnip. Really nice.

On my walk (CREDIT moi) I stopped by a store to see what vegetables they were selling and to browse for Christmas stocking ideas. They had out a tray of FREE samples of their organic, all natural, vegetarian, fresh baked, free range, cookies. I was removing my glove to snarf one when I thought of Ruth (Ruthxxx) baking with surgical gloves to avoid tasting. Oooops. I caught myself in mid-glove, backed away from the FREE cookie, and continued my walk. BIG CREDIT moi for turning down a FREE sample.


maryblu - Shuddering at your "-20 windchill." Thanks for the politically correct version of "smoke 'em if you've got 'em" - I live in a PC sensitive area and will drop "Stay warm those of you who can" into a conversation, LOL.

Anne (wndranne) - Congrats for surviving your day and for having the prognosis that it's only one more tough day. Keeping my fingers crossed for your here.

ChinaMaine - Honking big Kudos for identifying your night snacking and Kudos again for devising a Beck response to stop it. I'm really enjoying your new The Good, The Bad, and The Ugly style of reporting.

Kim (bennyhannamama) - Yep, you just made Tuesday. Good luck with a week of your visiting mom.

Beach Patrol - Wow, I don't know what a "Little Debbie Christmas Tree" is, but I'm sure that if I ever see one I'm gonna run. That's a strong reaction. Glad you're back on track.

Shepherdess - Kudos for analyzing your restaurant experience. For me, just avoiding the stuffing was the first step and I'm still working on that leaving stuff on my plate part.

Thanks for the info that the old processing made wool brittle. I didn't know that so I'm part of that public whose mind was in need of a good changing.


Ruth (Ruthxxx) - Thanks for the surgical gloves notion that saved me from the FREE cookie yesterday. Perhaps we need to announce that the book club will meet next Wednesday and you're leading the discussion, LOL. (I don't remember which of the Beck books you're reading.)

Kim (PrairieChick) - Ouch for the Bronchitis - hope it's brief. Just thinking that if you lived in Minnesoda it'd be too cold for Bronchitis germs to live, LOL.

Readers -

day 12
Practice Hunger Tolerance

When people who struggle with dieting get hungry, they often feel hunger pangs intensely. The sensation can feel like an emergency. All their attention gets focused on how uncomfortable they feel - and when and where they can get food. They begin to think they won't be able to stand feeling that way.

If you've had similar experiences, it's important to learn that you can tolerate hunger. Once you effectively convince yourself of this, hunger won't seem like such a big deal. When you're hungry but it's not time for a meal or snack, you'll be able to say to yourself, Oh, well, I wish I could eat now, but it's okay ... I can wait.

The Beck Diet Solution, pg 121.

[ChinaMaine]

I was still feeling a bit under the weather yesterday, and work was pretty busy. But all in all it was a good day.

WI-down .9 lbs. Read my cards, made a plan, read my cards. Food – op; Exercise – off-plan – I didn’t exercise at all for the second day in a row. I just didn’t feel up to it.

The Good
- Identified hunger vs non-hunger every time I ate – credit!
- Eat mindfully, enjoying every bite – credit!
- Spontaneous exercise – brought 3 armloads of wood in from the shed, and emptied a box DH brought in from the garage!
- Tolerated non-hunger without eating – credit!
- I posted here – credit!
- Used resistance techniques – credit! It’s funny, I don’t even have to read the response cards I have out to combat evening snacking. I see them there and just say ‘oh well’ and change the channel in my head.

The Bad, and The Ugly
- Give credit throughout the day for every positive eating behavior – nope.
Shepherdess – I love your idea of the charm (you keep it in your pocket, right?) I may try to find a pretty stone I can keep in my pocket to remind me. But I’m not ready to start that yet, don’t know why…

[PrairieChick]

Originally Posted by BillBlueEyes

Kim (PrairieChick) - Ouch for the Bronchitis - hope it's brief. Just thinking that if you lived in Minnesoda it'd be too cold for Bronchitis germs to live, LOL.
Readers -

Well, these little buggies have sure managed to survive our minus degrees here! We just don't have the moisture in the air that you all have - it is VERY dry here on the High Plains of Wyoming. The snow on the ground won't even stick together right now - just good and crunchy!

Have a GREAT day everyone! ~ Kim

[Shepherdess]

It’s still cold and I’m still exercising indoors. I did my jump rope yesterday and also did some yoga because I got bored doing the jump rope. The sun is finally shining and I might try to get a bit of exercise outdoors today.

Eating was OP yesterday. I’m trying to pay more attention when I have meals. I’ve gotten a bit sloppy about this. My butt is always in a chair, but I’m not mindful. It’s hard to take the time to just eat, no work, no reading. But I’m working on that right now.

PrairieChick, I use a Reebok jump rope. It has 1 lb weights that you can put in the handle to increase the intensity. That’s a good idea for the cake.

Maryblu, lol at “stay warm those of you who can.” I would still include WY and MT on your list of coldest states since the coldest temperatures in the continental US almost always come from the Park. The record low was -63 F. A friend of ours was ranching in a county close to Yellowstone that winter (late 60s early 70s). When he tried to shift his truck the vinyl boot shattered. My FIL was living where DH and I are now. He was newly married and had brought his SoCal wife out to the ranch. They had a week of 30 below, two weeks of 40 below and another week of 30 below. But it’s a dry cold. . .

Wndranne, ouch for the rough patch, but yay for hanging in there. Hope all goes well at the docs. It’s a good idea to get those levels checked.

Bennyhannamamma, you’re doing great and have every reason to be happy with how you’re doing. Lots and lots of dancing broccoli! Good luck with staying OP while your mom is in town.

BillBE, big kudos for walking away from FREE food. Not only is it tempting because it’s FREE, but it’s also got that, “but it’s health food” allure. The mashed turnips sound great. My FIL made mashed parsnips once for a family dinner, but my 3 year old nephew was not impressed by the switch.

ChinaMaine, It’s great that just seeing the card works as a resistance technique. Kudos for a good day and hope you’re feeling better soon.

[PrairieChick]

Originally Posted by Shepherdess

It’s still cold and I’m still exercising indoors. I did my jump rope yesterday and also did some yoga because I got bored doing the jump rope. The sun is finally shining and I might try to get a bit of exercise outdoors today.

PrairieChick, I use a Reebok jump rope. It has 1 lb weights that you can put in the handle to increase the intensity. That’s a good idea for the cake.

Still COLD here too, but really enjoying the sunshine!

Thanks for the BRAND name on the jump rope - but on second thought, I think I will stay with my stepper and walking outdoors (when it gets warmer). I need to watch my hips and the bouncing on concrete in my garage might be a little too much! Even if I went to "ground" outdoors, it is like concrete right now!

Yep, that was such a great idea on the cake pan, I called my daughter and gave her the "hint" that it would be a GREAT gift for either my b'day or Christmas if she had not come up with anything! hehe - get the kid's to buy it!

Have a Wonderful WARM day everyone! ~ Kim

[onebyone]

Good evening coaches:

I'm weighing in on wednesdays once more and the scale surprised me this morning: 268.2 then, cause I couldn't believe my eyes I stepped on again and saw 270.2 and then the last time at 270.2

I gave up the whole stepping on 3x routine over 6 months ago but I was just so I had to. So since I saw it twice I'll take 270.2 a steay drop from the 276's I've been averaging for three months. And I haven't seen 260-something since the early summer.



I find I just don't want as much food. I turned down and turned away from food all week. I did it again tonight. I'm just okay with a bit less and I guess I've been consistent enough that some of the weight has decided to drop off.

I had a very hard commute home tonight. We've had a massive snowfall, our first this winter of 2009/2010. 20cm so far, 5cm more to come. The buses were few and far beween with the bad roads so it took me a long time to get home. Walkin in the snow is like walking through shifting sand. It was a good spontaneous workout. I still don't have any swimming to report. Maybe tomorrow will be the day. Actually it could be as I could go there for the morning session as I am not planning on heading in to the ceramic room until midday. Okay gang. Tomorrow I I especially enjoy swimming when it is really wintery outside. It ain't gonna get better than this for that!

Have to get to bed now.

Have a good restful night