Another on plan day and it continues to be easier than last week. DH's eye problem is gradually getting better -- he'll see the doctor again tomorrow who will hopefully tell us the same thing. I haven't written in days, but I aim to today -- trying to get in my trifecta of eating on plan, exercising, and writing all in the same day.
WI: -0.1 kgs, Exercise: +50 1075/1400 minutes for July, Food: 100%op, Read my Advantages and Responses: yes
Good morning all,
My days seem to be getting busier, credit for not eating over it.
I am calorie counting and I have been at the top of my calorie count.
The mention about planning makes me realize I need to plan my meals each day not just go by the seat of my pants. Errors can happen much easier when I don't plan.
I have done my exercise once again. I find when I do it when I wake up it works out better for me. Who knew.
Credit for coming and posting when I feel I have nothing to say.
Have a great day everyone.
Thanks for being here.
Ann
Hello Coaches!
Got a later start today with my excercise/posting on thread plan. The plan is to post right after I finish excercising. So far, so good- credit! I soooo enjoy reading everyone's post and have many A-ha moments. Just this morning I was thinking that the reason I haven't progressed in the book was because some of the days/steps require more practice for me than just a day. Does that make sense- I don't want to add in another rule when I still haven't mastered the last one. My sabotaging thought is - Then I'll never get to the diet.... And lose the weight. So Elizabeth when you mentioned not moving forward till you mastered one of the days, it really clicked for me and gave me permission to not hurrry on. Thanks- credit to you!
I am also going to copy some of the format that my "buddies" are using. Thanks for simplifying posting and kudos to all, that post to all. BTW- As a newbie it is a little intimidating how you all have such a nice writing style. Truly you should have a blog sponsor....! I get so caught up in everything having to be done so fast, and with texting and emails you forget how to spell and write properly. I did learn from nuns, so this is an excellent way to get my rusty writing skills in better shape also.
Challenges:
sitting while eating
food plan
credit:
*exercising- step/weights
*posting on blog
*photocopying schedule chart to fill one out everyday till I get it to work
*eating planned bkfst
*weighing and measuring this morning
*putting in teeth whitening trays last night after dinner so I wouldn't snack
(that really works)
Elizabeth:
Thanks for the laugh this morning about the book.... And for the A-ha moment.
MaryContrary: Thanks for the credit list and current challenge idea for posting.
BBE: First, thanks for being an inspiration and for checking in every day to see how we are all doing. I just added grilled veggies to dinner plan for tonight. (yummy)! Unexpected compliments are the best kind and should be savored- Glad you are! I am an expert google-er. I use all sorts of variations of "whatever" and usually find just what I need. (I do this instead of dusting and vacuuming).
I'm feeling hopeful for my Thursday weigh-in. The wii fit scale showed me: 251.5 this morning=my all time low in a few years. Getting closer to moving on out of the 250's but I won't count on that just yet.
I think limiting wheat has really helped this week. Inspite of not being *perfectly* wheat free this week, I have been more wheat-free than not. It's the way this whole losing weight over the long term is. I am more on plan than not on plan; more organized than not organized; dishes done more often than not; exercising more than before and etc.
I read a tagline on this site that said "It's not about willpower. It's about commitment."
It sure is.
You just keep coming back, keep changing it up, keep trying to move forward, keep trying, keep taking credit for your efforts, keep re-adjusting to Life, in other words, you stay committed to the goal of weight loss and whatever else is important to you.
It's not about dramatic overnight changes. And as an artist, I know that all those "overnight successes" are 10+ years in the making...
Yesterday was not a good day and although I'd like to just bury it and not even acknowledge it, I need to spend some time here analyzing what went wrong so that I can learn from it for next time.
The bare facts are my dogs had another giant fight and I spent the day at the vet-literally-because I had to take one in at a time, go back to pick up, etc. The part you need to know about here was on almost each trip I stopped for junk food.
Complicating the issue in my mind is that Tuesday AM is my weekly weigh in and I was up --it will read up a pound.
So first of all we have to find out why two dogs who have lived together happliy for five years are suddenly fighting so fiercly that it necessitates vet visits. This is incredibly emotional for me; scared for their safety, sad about their 'enemy' status, afraid of what we might need to do to remedy the situation. The emotions yesterday absolutely drained me.
Which is probably why I ate over it; but why this time and not the last, or not the other events lately that are so stressful (mom's surgery, joblessness, etc. etc.)?? I'm not going to go into detail about what I ate because it might begin to sound like food porn, I'll just say that by the time I got to the subway cookies, they tasted awful and I was sick from all the sugar. So that was good in a way because it may help me avoid them later.
And as far as my weigh in, mathematically I KNOW that what I ate yesterday did not make me gain a whole pound. But it feels connected of course. And in the long run that lack of loss this week is really frustrating because I worked out SO MUCH this week and ate so close to on plan.
So what to do, what to learn, how to prevent? (note long pause in typing here- it was really easy to state the problem but the solution is of course harder.)
-Stronger dialogues to keep me from turning in to DQ
-Who to talk to when I'm so upset & need to get it 'off my chest right' away?
-Write down how I felt after those cookies--physically I mean; of course I felt worse emotionally for eating (guilt, etc) but remind myself how awful I felt with all that sugar making me dizzy, etc.
-Keep healthy OP food EVERYWHERE- in the car, in my purse, etc. because if I had had access to a healthy snack when I started feeling low blood sugar, I wouldn't have turned in to the drive-in the first time, and the rest would not have followed.
-Make a list of where I can go for healther fast food and exactly what to buy there so when I get in an 'emergency' situation I can make a better choice.
Of course we need to figure out how to help our dogs get along but that is not the issue for this forum.
And why I didn't lose this week is very confusing but too much to try to troubleshoot at this point.
I had personals I was going to do last night but this is awfully long now so know I am thinking of all of you and getting inspiration from your comments.
Hello all. I did not get to drink my water today, but I did really good with my eating. I ate all my meals (3) when physically hungry and the one snack also. So credit for not overeating and eating when only hungry. Have a blessed evening.
Oh Naturegirl -- you're having a tough day -- I had a tough day too. And I ate stuff not on my plan. Arrived at work with my food and my plan and my co-workers had brought food, and I wasn't strong enough.....I think it's very upsetting to have your animals hurt, and even more so when your animals are hurting each other.....credit to you for coming on line and spilling it out and writing it out and figuring it out here what you need to do different when this comes up again. Here's a hug. Hang in there gal!
My co-workers would have been fine with my just saying no thanks and sticking to my plan....I was the one who gave in so fast. I don't think my plan was good enough or something or I would have done better.
So tomorrow is another day, we'll just get ourselves up, dust ourselves off, read our Advantages and Response cards and try it again!
Here's to tomorrow....
Bill -- nice compliment at the gym.
One good thing tonight, talked on phone to friend as we drove home following each other and told her about Beck.....I'm going to go online and find the book and give it to her....Like me she has a lot to lose, has tried everything for as long as we have known each other, and she has two knee replacement surgeries in her future. I'm thinking Beck might help her too.
Diet Coaches/Buddies - Eating on plan, CREDIT moi. There was a moment when I thought nibbling would make everything OK, but I didn't. Everything became OK anyway. I was so happy at the store last Saturday when I grabbed a bag of California Navel Oranges. DW was skeptical, "The season is over." Well, she might have been right. They're good enough juice oranges, but they aren't the Navel Oranges that I love during the winter. DW insists that fruits have a season despite the supermarkets selling them year round.
Exercise was a walk (CREDIT moi) between two thundershowers. Our thundershowers yield little rain lately, just noise, wind, and a few minutes of heavy drops. We ended up watering our community garden after they were over. Harvested our first red tomatoes - cherry tomatoes, but red. And more cukes that just keep coming.
onebyone – Love the sequence of thoughts including, "more on plan than not on plan" - so good to be reminded to enjoy our progress without demanding the burden of perfection. Are you willing to explain your VW avatar?
Joy (gardenerjoy) – Eat, Exercise, Write - sounds like a best seller.
Nature Girl – Ouch for the surprise issue with your dogs. Hope you and your vet can figure it out. Sound strategy, "Keep healthy OP food EVERYWHERE."
Ann (Newlifestyle) - Yep, Extra Kudos for posting when ya don't feel like it.
Tammy (CatholicCajun) – Yep, Kudos for eating only when hungry.
soonfit - Super Kudos for the teeth whitening trick to prevent snacking. [Thanks for the kind words.]
Readers -
Quote:
chapter 6Stage 3The Challenging Situations Plan
Before You Move On
In the next stage, you will learn how to implement a more flexible way of eating. Many dieters want to jump the gun and start this new stage too soon. Don't be fooled! It is essential to have mastered inflexible eating skills first. At some point, you will find that instead of becoming flexible, your eating has become too loose. You may also become lax in your eating habits. And your weigh will start to go up. At that point, you should return to inflexible eating until your weight comes back down.
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 165.
I'm taking Newlifestyle(Ann's) advice and am posting even though I'm short on time this morning. My project moves forward, and food has been "good enough" for this time, as I have eaten from my healthy stockpile at home and have resisted all thoughts that this IS the time in life when you order take out pizza. I've weighed, picked up the house and am drinking my smoothie, which tastes so good this morning.
NatureGirl, I am so sorry to hear of your trauma with your dogs. credit for recognizing food won't make it better. Your list of responses to the situation is very thought out and makes lots of sense.
I achieved my trifecta yesterday -- mostly on plan eating, exercise, and writing. Today there probably won't be writing, but that's because DH is back to the doctor to have his eye checked. His vision is much improved so we're hoping for good news.
WI: -0.2 kgs, Exercise: +40 1115/1400 minutes for July, Food: 90%op, Read my Advantages and Responses: yes
soonfit: LOL at using posts here as writing practice. A number of us here have come to consider ourselves as writers of various stripes so you may be on to something!
Beck's newer book, The Complete Beck Diet for Life, doesn't use the task a day structure -- so I took that as further encouragement to take as many days as needed to master a task.
onebyone: I think this is really the secret: "You just keep coming back, keep changing it up, keep trying to move forward, keep trying, keep taking credit for your efforts, keep re-adjusting to Life."
Nature_Girl: Hugs! That sounds like a really bad day. One difference I notice between yesterday's troubles and earlier ones is the unexpected nature and the way it effected your schedule for the day. When my day doesn't go the way I expect, I'm always in a danger zone for food. I think your analysis and your list of things to do to prevent it next time are right on target. I'd say don't worry about this: "And why I didn't lose this week is very confusing but too much to try to troubleshoot at this point." The troubleshooting you did is enough. Let the scale take care of itself for a bit while you get all those other strategies in place.
BillBlueEyes: Thanks for this: "Eat, Exercise, Write - sounds like a best seller" LOL
I feel tremendous pressure today. So much that it is paralyzing me in my creativity and I can't have that. I am going to have to push on through and paint anyway. I've had a lot of self-doubt, a lot of second guessing, a lot of the sabotaging thought why bother?
As always, the Beck Diet Solution sugestions apply to many more situations than food. Though, of course, these "non-food" situations can EASILY translate into "...and I ate over it." ie. over the pressure.
This is not an option today.
*credit* for weighing in: +1.5lbs to 253.1lbs I know it's salt as I had some microwave popcorn last night after 9pm ... still ...
*credit* tracking food
*credit* sticking to experimental no wheat yesterday
*credit* moving ahead with my painting inspite of how I feel about them
*credit* for posting here and checking in and reading your posts when I feel lousy
Ok heading out where I have no distractions and can focus on those *&%$! paintings.
Bye!
PS. BBE my previous VW avatar is kind of a dream of mine. I have always wanted to have a car with grass on it. No idea why. Check out the attached jpg...it takes it one step further. Imagine if you walked into one of your meetings in that Fun.
Good Morning, Coaches.
Back from my weekend wedding which lasted six days. Although everything went fine, I feel pretty miserable. I had forgotten my scale (body weight) which means I couldn't get the info I needed. I am three pounds up today and it feels terrible. Plus, I have to pack for ANOTHER family reunion trip (my side this time) for one week in Southern California. I feel completely out of control and stupid for agreeing to all these events. All I want to do is cancel and be home. Three weeks ago I made commitment to no more events but this was planned months ago so I feel I just have to endure it. It is an 8 hour ride away into the very heart of the worse traffic in the world, except for a highway in Tokyo. (I read that once.)
OK Enough whining. Towards a solution. I am packaging in small snack size zip locks seven days worth of oatmeal/flaxseed and seven days worth of dried fruit and nuts . I am buying at the store individual portions of almond milk which need no refrigeration. My scale is the first thing in the car tomorrow morning and I am giving myself permission to spend any extra money necessary to buy salads and fruits instead of hot dogs at Legoland. (This is a tough one because fresh food is ridiculously expense.)
Elizabeth: That is a riot about the book you bought - sounds exactly like what I would do. BBE: Thanks for the reminder about unplanned nuts. Nuts are my only fat these days. I am developing a passion for them - certainly not yet to rival yours. Lexxiss: Belated Congrats on your DH taking a trip by himself. That is a BIG deal. Naturegirl: What an existing adventure - your Airstream. They are by far the best looking trailers on the road.
So today is Wednesday, which in my world means the weekend is coming and dieting is ready to be thrown out the window. This is a major sabotaging thought, so I have to plan accordingly and not fall off the wagon. Yesterday worked out really well and I added that to my schedule chart. I highlighted what I did that worked to keep me on task and chkd out what needs tweaking. (credit)
Naturegirl- Credit for posting about your feelings AND finding a solution, which I thought was brilliant. Making a list of healthy choices at the drive through. I don't know about you, but anytime food is handed through that window it seems like a treat.
GardenerJoy- Thank you for the kind words. I will check out the new book. I have the Beck Diet Solution which was the only Beck book at Barnes and Noble.
BBE - Hope you are enjoying your juice. DH planted a garden and we have had a few tomatoes, and one cuke may be ready, but that is all. I did make grilled veggies(from the store) last night..... Delish! Thanks for the idea and we have some leftover.
credit:
*meal plan
*mostly sitting down to eat
*practicing for my tennis match tonight
*keeping half my salad in the fridge for "later"
*posting when I didn't have any time and now I have even less
First of all thank you for all of your thoughtful, helpful, and concerned responses--I appreciate them and several of you had some good insights, or helped reinforce the plans I had! The dogs are doing well (in their own spaces, but healing) and we are pursuing solutions.
Two pretty good days since Monday - on plan beautifully yesterday and today with eating--not even any craving for off plan treats. I planned, ate, and recorded all food.
Rode my bike this morning so I'm back in the exercise routine--tomorrow a hike on the ridge, but probably not all the way up. Back to doing workouts in early am or evening due to heat.
Credits:
*OP eating
*exercise
*bought a bunch of energy bars, small packs of nuts, sunflower seeds, etc; I now have 'emergency' food in my car, my purse, and in my bike bag.
*wrote up a card reminding myself how horrible I felt after all that sugar--may have to actually tattoo it to my forearm, because subway now has a sign saying "Ask how you can get a free cookie" Today that seems disgusting, but I know I may soon forget and start craving
Tomorrow:
-More OP eating
-Hike in the AM
-Plan another healthy but yummy dinner like tonight's salmon, pureed cauli, and quinoa.
-Research (online) best choices at local fast foods for just in case times. When I did WW years ago, I went through that little points book you can buy and highlighted the best choice at each place--that way when I got stuck somewhere with a carload of kids, I could try to minimize the damage.
Observation:
I'm noticing that feeling full after a healthy, barely processed meal like that feels completely different and much more satisfying than feeling full after too many pieces of pizza or some rich, salty,
Here's a funny from my youngest (20) DD: when I told her which drive-in I had gone to Monday and what I had ordered, she said 'Well, go big or go home!' Soonfit: Tennis has got to be good for you and your goals! Send me a pic of your Shasta--I'm a new-ish member of a group of women who almost all have little old trailers like that. The airstream will definitely be the bigggg sister at events. Maryann: Great job taking control of your environment on your trip and packing breakfast food and snacks! So much better than struggling all the time to find healthy food that works for you. Re: fresh food at Legoland: YOU ARE WORTH IT! In the big picture of the budget for a trip like that, healthy food for you will be a drop in the bucket, and it will reward you in many ways. Gardenerjoy: Your insight that the dog issue was unexpected and threw me off when I'd planned well for other issues was really helpful--someday all of this will be stuff we can do as second nature and it will take more to knock us off course; for now prior planning is needed.
Last edited by Nature Girl; 07-26-2012 at 01:12 AM.
Ever since completing my dissertation, I've found that I absolutely must get eight hours of sleep. Which means that the early morning dentist appointment (yep, maryann, in the heart of the worst traffic in the world) and running around wiped me out. So I didn't get to a late-night post on Tuesday, but I DID record what I had eaten that day AND made a food plan for today. Major Credit-Moi!
My plan has been shifted today, but having the plan helped me to ride the shifts with sanity. I also was able to budget out my tried-and-true snacks so that I consumed my protein shake after the gym, thereby avoiding the tendency to eat too much too late at night (which seems to happen when I visit the gym late). Credit moi for problem-solving this issue, so that even though the DP was snacking away, I said no and was happy with my shake.
I started back up my FP in my old journal, so I also flipped back through some of my last entries. Enlightening to see what I was eating when I was ten pounds lighter: significantly less than now. And that I was recording / planning measurements of these foods. Yes, BBE, I had forgotten how helpful the planned serving aspect of Beck is! Both my old FP entries and you have reminded me! Funny how the Universe works. (Major credit to you for the compliment at the gym!)
Credits:
* FOOD PLAN.
* Working out a plan that works with late-night gym time.
* Curbing late-night snacking two days in a row.
* Planning a bratty option in tomorrow's day, just in case.
* 40 minutes of interval training on elliptical, 15 minutes stretching.
* Watching portions, although not yet measuring.
* Exercising that resistance muscle!
Next challenges:
* Returning to A&R cards -- perhaps creating some new ones?
* Measuring portions
Nature Girl -- I wrote this before reading your post -- I can't tell you how sorry I am to hear about the dogs fighting. We have had two such incidents with our big dogs, and have discovered that they're being triggered by a combination of factors: not enough exercise combined with something exciting in the backyard (the first a bottle of sunscreen I left out there that they fought over, the second a new dog moved in next door that got them so excited they took it out on one another). Every situation is unique, of course, but I have found that attending to my own energy in the situation really helps the whole pack to get back on track. When I am scared and nervous after they fight, it affects the dogs' ability to recuperate. They (the canines) forget really quickly; it's the humans who hold on to negative energy. This is why I love having dogs: they force me to always be aware of the energy I project into the world. And they serve as a constant reminder of the importance of getting back on track. Warm supportive thoughts as you work through this situation.
Gardenerjoy, love your insights on taking credit just for troubleshooting a challenging situation. Think I'm also working on that Trifecta. Which is especially important to me before I have to throw teaching back into the mix.
maryann, sending supportive energy from just down the road, as you brave the stress of the LA area! Just think: one of your Beck supporters is nearby and facing the same challenges! We can do it!
Elizabeth779, great story about the book! I first encountered JB at the thrift store, can you believe it? It was gently worn, but all pages were in order. :-) I was struggling with the spontaneity thing, too; but when I really think about it, the way the brat eats is not spontaneous. It's indulgent and actually quite habitual. I always eat the same thing and feel the same way afterward. So planning allows me to *sometimes* have my favorites and yet not feel bad about it. If that makes any sense. Food planning is part of exercising that resistance muscle.
and it looks good
Wednesday - Happy Culinarians Day
why bother?
Fun.
