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11-22-2013, 04:53 PM
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#166
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Junior Member
Join Date: Nov 2013
Location: Notts, UK
Posts: 12
S/C/G: 180/164/140
Height: 5' 5"
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"Diet for Life"
Coaches:
My copy has just arrived.
It’s interesting to see clickers/counters recommended as a way of keeping track of credits (see p.67) They’ve been used for quite a while in animal training as a form of positive reinforcement. My counter is already on its way.
“Experiment 5” (p.84) is said to help prove that one can make cravings go away. Part of the process involves sitting in front of a trigger food, working up a craving and then throwing the food away. I do much the same thing in Starbucks, queuing next to the food display. Although I don’t physically trash the display, I do mentally name all its ingredients which would fatten me, or could even be harmful at present (e.g. sugar). By the time I’m served, any craving has passed.
So far, so slimmer - lost 12 lbs to date. Early days, though.
Today I’ve eaten OP. Tomorrow I travel – complete with plan - to my sister’s birthday lunch. Please wish me well
Last edited by MikeB; 11-22-2013 at 04:54 PM.
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11-22-2013, 05:39 PM
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#167
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Senior Member
Join Date: Aug 2010
Location: Central Valley, California
Posts: 3,245
S/C/G: 173/178/ 165
Height: 5'6
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ForMyGirls: Boy, a beach walk sounds beautiful right now. Even though I love the fall around here, nothing beats the ocean in my mind.
Pamatga: I am with LoseToAll, Congrats for not having the burden of eating while standing. I can honestly say, it is my greatest flaw in my eating behavior.
Lexxiss: A jacuzzi sounds good. We have a club which has a jacuzzi. Why don't I go there more often?
BBE: I agree, no snaking is easier than a "little snacking."
As for me, fasted this morning until 9:30 for some routine bloodwork. I ate a delicious and completely off plan bagel sandwich when I was finished at the hospital. I will modify the day and have just one smoothie for dinner and then close the kitchen. I am keeping my goals in mind.
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11-22-2013, 06:48 PM
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#168
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Funky
Join Date: May 2012
Location: Utah
Posts: 331
S/C/G: 238/223.5/200
Height: 5'3"
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Still no book yet. I thought for sure it would here by today.
Made my goal of 230 today. :-). But my eating plan had to be thrown out the window today and it has been kind of a snacky day. But working to stay within calories. Now on to my next goal of 5 lbs.
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11-22-2013, 09:30 PM
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#169
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persist
Join Date: Feb 2008
Location: Canada
Posts: 3,045
S/C/G: 316/307/299
Height: 5' 6"
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open
Hi Coaches
The wind is just howling out there. Makes me glad to be indoors. *credit for the roof over my head*
So at my new gym *credit I continue to go* they have a Star Card incentive program. You get a star for everyday you go to the gym. At 10 stars the card is full and goes in a box. At 4 full cards you get a tshirt. I filled my first card today then waited to be handed a new card. She didn't hand me one so I asked and was told you only get one card a month. So it's 4 months to that tshirt! Wow. Always a catch. *credit though as I plan to still be there in 4 months to get that free tshirt!
And with the weights and the cardio I had an 8lb drop week 1, a 0.1lb gain week 2 and we'll see what tomorrow brings. I've just eaten late so I'm not sure how it will go tomorrow. My wii fit weigh-ins have been frustratingly consistent to within 0.2 lbs from day to day to day. Super strange for me. Nothing to do or to react to. The only thing is to keep going and to look for signs of success elsewhere.
billblueeyes I have my own weightroom buggaboo. People leave the 10 lb weight that you add to a weight machine everywhere on the floor around the machine but never on the peg where it should be. This drives me mental!
Exhausted now.. off to bed.
Last edited by onebyone; 11-22-2013 at 09:32 PM.
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11-23-2013, 01:11 AM
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#170
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Enjoying la bella vita
Join Date: May 2010
Location: Midwest
Posts: 2,952
S/C/G: 28 pounds to go
Height: 5-4
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A late-night fly by to check in and prove I'm still among the living... Work hasn't been 100% OP but probably about 85%, which isn't a bad week. Incredibly busy at work. Now my keyboard is skipping every few letters. TGIF. Here's to a great weekend. We started our holiday season early tonight with a performance of White Christmas at a local community theatre on the other side of town. Thoroughly enjoyable. Then hit the market close to 11 and it was wise as it was fairly empty. But now I'm ready to hit the sack before I get to raiding the kitchen.
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11-23-2013, 05:17 AM
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#171
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GlenwoodHotSprings
Join Date: May 2009
Location: Colorado
Posts: 7,865
S/C/G: 275/179/179
Height: 5'5"
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Hi Coaches!
Yesterday I accomplished my Veganbefore6 even though lunch was at our favorite dim sum spot. I thought it out ahead of time and ordered my own dish while everyone else enjoyed all our usual favorites. I'm enjoying this new tweak in my plan as it gets me back to thinking more about my food choices during the day. The scale moves closer to my ticker weight reminding me to bring my own lunch to work for the next 3 days. Credit.
Our trip to Denver also included purchase of one locally raised organic free range turkey. It was rated 5 at Wfoods....the only higher rating would be if the animal was "nurtured". It makes me feel good to make "my" better choice with a purchase even though it "costs more". Lol at he thought of a nurtured turkey...perhaps making a special spot on the couch. In Alaska I had an acquaintance who had a goat who sat on the couch....my DH was mortified.
Last edited by Lexxiss; 11-23-2013 at 05:18 AM.
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11-23-2013, 06:54 AM
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#172
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Super Moderator
Thread Starter
Join Date: Aug 2007
Location: Boston area
Posts: 12,127
S/C/G: 239/173/165
Height: 5'9"
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Saturday - National Adoption Day
Diet Coaches/Buddies – Third day of 100% on my food plan with no snacks, CREDIT moi. Busy helps. My day 40: Enrich your Life exercise was taking the subway to the only stone castle in Boston surrounded by a moat ( The Castle at Park Plaza) to hear the opera, Lizzie Borden. The music stretches me, but the story has gripped me forever. The opera doesn't resolve the question, Did she?, but the notes detail some of the explanations given in movies and plays over the last 100 years for, Why she did it.
Walk, CREDIT moi, was to the library in addition to the walk to and from the subway at each end. Boston was damp - like wishing the rain would continue - but dry enough to walk without umbrella. The library lent The year of magical thinking by Joan Didion which a friend insists that I must read.
onebyone – LOL at life, "Always a catch." My take is that it's a sign of commitment to have a "weightroom buggaboo."
Debbie (Lexxiss) – Good grief! - you are so close to goal. Love the thought of a "nurtured turkey."
Pam (pamaga) – Yep, "toot your horn on" was the reason that giving myself credit was so difficult. The only way I could do it the first time was by writing "CREDIT moi" - so I've used that since. Kudos for not giving up.
maryann - Thanks for, "I am keeping my goals in mind."
nationalparker – Shopping at 11pm sound freeing. Keyboards that skip letters is even worse than a bandage on a thumb.
sparks17 – "NO MORE. No Choice." says it all.
ForMyGirls - Seems like "anything I want" shows up in many a Sabotaging Thought. Yay for "healthy eating and beach play."
MikeB - Yes, indeed, "Diet for Life" is the banner to fly with. If Cognitive Behavior Therapy works for training other animals, then more power to them, LOL. Congrats on those 12 pounds lost forever.
LoseToAll - Congrats for, "Made my goal of 230 today." I know from snacky days, LOL.
Readers -
Quote:
day 8 Create Time and Energy
Reducing Your Activities
Delegating this activity allowed Sharon to leave the kitchen after dinner (eliminating the opportunity to nibble on food as she put it away) and gave her a chance to plan meals for the next day. She also was able to put her feet up for a few minutes and read the newspaper without interruption, which improved her mood and increased her mental energy - both important ingredients for being able to maintain motivation for dieting. She enjoyed this time to herself so much that she regretted not having delegated this task years earlier.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 100.
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11-23-2013, 03:08 PM
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#173
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Junior Member
Join Date: Nov 2013
Location: Notts, UK
Posts: 12
S/C/G: 180/164/140
Height: 5' 5"
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Bump in the rad!
Coaches:
Well, I went to our family lunch today and learned some valuable lessons
Perhaps carried away by the happy atmosphere, I ate an off-plan starter. It was small, probably contained very little sugar, and is unlikely to have done me any harm. But still.
And, already feeling full enough, I continued to eat my main course, although I did leave some. I was a guest, and didn’t want to seem rude. But I could have stopped earlier, using doctor’s orders as an excuse, which is true enough.
I’ll meet the same folks often in future, so will use the experience to write Cards which will stand me in good stead. These will include a Family Meal Response Card (p. 154) which I only discovered after the event.
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11-23-2013, 04:09 PM
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#174
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Simply Filling Technique
Join Date: Sep 2007
Location: Atlanta GA
Posts: 1,352
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Day 5: Slow & Mindful Eating
Day Five: Slow & Mindful Eating. Again, this is another area I am blessed with since I am one of the slowest eaters around. I think I have shared with you all before how I have even had managers of restaurants come over and ask me if everything is "alright" simply because I eat so slow. I eat two bites, put my fork down, talk (a lot ) and then pick up my fork to eat again. I rarely finish a meal that is still hot. I am used to it. In fact, for breakfast this morning (and the past several mornings) I have had leftover boneless pork loin chops cold.
However, so you all stop wondering then why I am here; I have looked ahead to see what the days will "ask of me" and the toughies are just around the corner, so I am calling these earlier days in Dr. Beck's program my "honeymoon" period. Rough seas are ahead, I know, and I do get motion sickness very easily.
In fact, this coming Thursday (for us in the U.S.) is "turkey day" and I am going to do things much different than I did last year. I struggle trying to decide how to "diet" during the time between Thanksgiving and New Year's every single year. I "diet" the rest of the year and then when this time comes around, I just throw "caution to the wind" and overeat almost every day. Last year, I had the scare of my life though! I took my B/P at one of those monitors in a public space and mine was dangerously high. I immediately bought a new home monitor one. I can thank all of the added sodium in the summer sausage et al that I love to eat during this time of year.
I had an epiphany (of sorts) last night. I want to meet my end goal weight this time next year. I am just plain sick and tired of retracing my steps over and over again. It just makes no sense whatsoever. In order to do that I am going to have to do a 180 degree paradigm shift regarding the holidays. so, ForMyGirls, I hear you and second that motion, I work so hard the rest of the year and then end up regaining 10-15 lbs during the last 5-6 weeks of the calendar year. This has happened so many times, it is just plain stupid. Talk about insanity (and I don't mean the workout on that infomercial either).
So, I made a short list of foods that have "served me well" when I am actively losing weight. Foods that I have learned seem to satisfy either the salty or sweet taste that I often "crave". For example, I recently bought 1/2 bushel (20 lbs.) of Fuji apples that are crunchy, sweet and juicy. I can eat one of those when I crave something sweet and they honestly do the "trick".
Our turkey day meal for me will be minus the pies and all of those sides that most of us make this time of year. One hard and fast rule that I have found is that if it is in my kitchen or cupboard, eventually it will end up in my mouth. The best way that I have found in dealing with "off plan foods" is simply to not bring them into my home, where I am the majority of the time.
So, I thought what I would do to get that "cranberry taste" which I love so much is to get diet cranberry-grape juice (it has 5 calories) and add that to diet 7-UP for the bubbles. A couple of weeks ago I happened on some pumpkin spice cream cheese that is very good and I have been having that with my breakfast bagel since then and I honestly think that if I had that in the morning, I would not miss the pie. Much. It is worth a try!
While I am at it I am also going to look for a lot of low cal substitutes for familiar holiday tastes and flavors so that I can enjoy those without "breaking the bank". I really enjoy flavored coffees, like hazelnut, and I definitely love them iced. I feel like I am indulging without the added calories, especially sugar. I asked my DH if it were alright if he stuck to his "usual" sweets, which don't bother me, and we forego some of the home-baked goods. He told me that he would do whatever it was that I needed for support.
So, that is my "strategy" to stay "on plan" for the upcoming holidays. It reminds me of the saying, "Those who fail to plan, plan to fail." I hope sharing this will cover many of your comments some of you made within the past day or so. It also reminds me of another saying, "If you want different results, then you need to do something different." or something like that. I don't have any specific sub-goal for the New Year other than to not regain any of the weight that I have worked at losing this past year.
Losetoall congrats on meeting your goal of 230 lbs.
MikeB congrats on the 12 lbs gone forever. I like your idea of visualizing how foods can be so bad for us. I also use that same visualization whenever I eat something that is good for me. I just imagine how happy my cells are, that they are clapping and blowing horns, saying "WTG Pam, you rock!" I also make a verbal announcement whenever I have a very colorful plate "eating the rainbow". It makes me smile that I work at being good to myself. After all, if we aren't good to ourselves, how can we possibly expect to be to good to others?
BBE I do remember the phrase "drawing the line" in the BDS book. It sounds like you are working that quite well. Kudos for learning to give credit where credit is due.
I was just counting on my fingers and the day that the hunger experiment lands on Thanksgiving! Dr. Beck does have a caveat though for diabetics. I do have my glucose tablets if I get but I am still going to go ahead and do it.
onebyone t-shirt is a great incentive to keep working towards your work out goals. WTG in hanging in there.
nationalparker we bought the colorized version of White Christmas last year to expand our holiday movies collections. I just love everything about that. I have not seen a live performance of it but I am sure it was wonderful! I'd take 85% being OP. Good job!
Lexxiss(Debbie R): a nurtured turkey. What a lovely thought. I wonder if thinking good and kind thoughts while you are eating it sends some kind of good karma. I never thought about thanking the actual bird for the meal but I just might do that this year. My Mom had a goat (Billy was his name, original) when she was a kid(no pun intended ). If he had been a part of the family, there is no way I could ask anything of him although geitoast (goat cheese) is an acquired taste and goat milk is drank more by more people in the world than cow's milk (just thought I would throw that in).
I hope I covered everyone today. I am still learning all about you and where you are at in your weight lose or maintenance journey.
Take care, Pam
Last edited by pamatga; 11-23-2013 at 04:17 PM.
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11-23-2013, 04:40 PM
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#175
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Green Tomatoes
Join Date: Aug 2009
Location: Kirkwood, Missouri
Posts: 11,847
Height: 5'9"
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I thought I posted yesterday, apparently not. And I'm late today so I'd better get to it. Yesterday's post was lovely, mind you, a veritable Pulitzer-prize worthy post about how my eating has been good even while it's always just a bit off plan. I've go my head on right for the food, right now, but I've completely lost my ability to envision the next 24 hours.
My crystal ball gazing ability remains broken. We're going out to dinner tonight with a nephew and his fiance, an event that was planned about two hours ago. The last time we went out, a couple of weeks ago, I ended up derailed for a week. I plan to be more careful with food and, especially, wine tonight. More importantly, I just wrote on tomorrow's list to check in here so I make sure I get right back on track.
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11-23-2013, 10:00 PM
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#176
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Senior Member
Join Date: Jan 2010
Location: Sydney, Australia
Posts: 571
S/C/G: 202/ticker/135
Height: 5ft3in
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Hi Coaches
I have been having a work focussed week and given it is my first week back it does not bode well for me being able to achieve balance. Most of what is occupying me is the final draft of the dissertation of a doctoral student - he has to submit at the end of December. Given I was off sick I need to put in some quality time on his work so since Friday morning I have strapped myself into my office chair. It is now Sunday afternoon and I will be at it for another day. Because I have to keep moving and can't sit perpetually or the back seizes up I have decided a bit of discipline is in order. I have set my pomodoro app and every 25 minutes it goes off and then I have to get up for 5 minutes. As I am still trying to do 5000 steps I then proceed to walk around my 2 room flat briskly for 5 minutes each time - my two girls (dogs) sit in their bed bemused by what they see but it gets me there. Can't manage walking up floors of stairs as there are none here - need to be at work for that.
I noticed that I was not losing weight so thought I should log all my food in MyFitnessPal - interesting. While I had a plan each day that plan was somewhat generous so I am trying to make it more frugal - perhaps after this dissertation edit!
Back to work - the clock is ringing
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11-23-2013, 11:00 PM
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#177
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Enjoying la bella vita
Join Date: May 2010
Location: Midwest
Posts: 2,952
S/C/G: 28 pounds to go
Height: 5-4
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Struggling to not feel like a failure because my check-ins are so brief, but I'm going to turn it around to be a credit. Have been on my feet all day, just finished steam cleaning the living and dining room so we're set for his folks over on Thanksgiving. Monday through Wednesday will be a wash, well, no, I should/hope to have some time Wednesday evening to get started on Thanksgiving prep. My goal is to just have to vacuum and start baking the pie.
DH seems to have relapsed a bit - not feeling well and finally I pushed him to a freshly laundered-linen bed with warm flannel sheets (wind chill is 4 now, temp is 18 and dropping - he teases me because I always say how cold it is with the wind chill, even if we're inside. It SOUNDS colder, I say, with the wind whipping around.)...
Snacked more than I needed to today ... because I remembered what I put in the pantry from the marketing trip. Tsk Tsk. Nothing was major, just 75-100 calories on this or that, but still not on my plan for the day.
DH's daughter changed her plans yet again to come for dinner... He asked what I thought was up. I said I believe she's pushing it closer to Christmas, to ensure that she's "in" for the gift-getting. Sadly, we're in agreement on that. Her treatment of people in her life leaves a lot to be desired. HOpefully with maturity, she'll change a bit. But she's closing in on 21...
Tomorrow's plans include an International Festival if DH is feeling up to it, and I need to bake/prep stuff for a work food day that I cannot blame on anyone else as I organized it after a few of us were chatting about a food day. I am making some cute "acorns" out of glazed cake donut holes. (I think they're cute ... just google acorn donut holes if hard to picture. A lot of different ways to do them. I told DH I'll do a box for him to take in to his work, too - many guys where he works who'll munch on them.
Okay, bed is calling me. Aiming to do a personals check in tomorrow morning so forgive me if I'm posting back-to-back here
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11-24-2013, 06:34 AM
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#178
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Super Moderator
Thread Starter
Join Date: Aug 2007
Location: Boston area
Posts: 12,127
S/C/G: 239/173/165
Height: 5'9"
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Sunday
Diet Coaches/Buddies – Fourth day of 100% on food plan without snacks, CREDIT moi. The yearly family dinner was at a pricey restaurant to celebrate six different birthdays and anniversaries - the cumulative justification for a whopping tab. The best news about pricey restaurants is appropriately sized servings. I love that part. Being family, I shared and got to taste several other dishes. I'd never had oxtail confit, so I had that for appetizer. I knew confit means cooked in oil but was surprised that it was the potato skin that was confit; the oxtail was braised or something. Now I've had it. Delicious, of course. The Prix Fixe meal included dessert; I chose somewhat wisely - there were worse.
Exercise was walking to the restaurant and helping DW finish putting the yard to bed for the winter, CREDIT moi. We've left the patio table and chairs out for one more week with the magical thinking that Indian Summer will return.
Joy (gardenerjoy) – Speaking of "Pulitzer-prize worthy," the front page of the Boston Globe had an article about NaNoWriMo; are you into that this year?
Cheryl (seadwaters) – Kudos for your dedication to that student's dissertation. Hope that back continues to heal. LOL at your bemused dogs.
Pam (pamaga) – Beautiful insight, "if it is in my kitchen or cupboard, eventually it will end up in my mouth." Kudos for a clever strategy to avoid feeling the need for pumpkin pie.
nationalparker – Why yes, google has plenty of acorn donut holes. Now to get those out of my mind, LOL. Kudos for being ready for Thanksgiving now.
MikeB - Thanks for the reminder of Beck's family meal response card. I usually enjoy a restaurant without appetizer and without dessert. I got caught up not wanting to be the only person in the family not ordering the specialty Prix Fixe. Kudos for leaving some.
Readers -
Quote:
day 8 Create Time and Energy
Reducing Your Activities
Next, you need to Figure out which tasks you can cut back or eliminate. Jeremy really wanted to work on some home projects (painting his bedroom, cleaning the garage, gardening) on weekends, but he found he just didn't have the time or energy for the first couple of weeks of his diet to do all of these extra things and still be able to fit in exercise and healthy meal preparation. Because he knew losing weight was worth it, he decided to put off the first two projects and do only minimal yard work.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 100.
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Last edited by BillBlueEyes; 11-25-2013 at 05:40 AM.
Reason: Typo
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11-24-2013, 11:41 AM
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#179
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Senior Member
Join Date: Aug 2010
Location: Central Valley, California
Posts: 3,245
S/C/G: 173/178/ 165
Height: 5'6
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Good Morning, Coaches.
Lots of good things to remember as I read everyone's post.
gardenerjoy: Thanks for "The last time we went out, a couple of weeks ago, I ended up derailed for a week." I really have to keep that in mind when the next 25 days hold many possibilities of derailing with special food days.
onebyone: Congrats on the weight loss and the weight training.
nationalparker: I am not hosting Thanksgiving but a brunch the day after. My hope also is to just vacuum that morning but I will BUY the pie
BBE: Credit for your progress on "no snacking."
Seadwater: My physical therapist agrees about about getting up ritualistically. I might tried your ap.
pamatga: I 100% agreed about having off plan foods in the house. There is plenty of off plan food waiting to ambush me out there, I do not need it lurking in my home.
Lexxiss: Looking up Veganbefore6
MikeB: I had a lot of failure around my family for at least two years. I had to practice and credit myself for small victories. It is much better today.
LoseToAll: The snacking is killing me some days.
As for me: I hosted with DH our annual "Pecan Picking." The Day was unsurpassable in terms of weather- sunny, no wind, 68 degrees and fall everywhere in the orchard. We have 5 acres of pecan along the Sacramento River which we don't commercially harvest. We invite family and friend to come pick and then have a big barn potluck.There must have been 90 people there. Credit for sticking to my plan of a morning smoothie and a dinner smoothie (using my old magic bullet I stuck down at the ranch.) Lunch was not what I hoped. I tried to sit down several times to eat but no go. Then I started nibbling on dessert items. But all in all, I am marking it a "Win" especially considering my anxiety level the last few days.
Weight is below ticker. Pilates today is my top priority. So is a nap.
Last edited by maryann; 11-24-2013 at 11:44 AM.
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11-24-2013, 12:53 PM
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#180
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Senior Member
Join Date: Mar 2007
Posts: 723
S/C/G: 155/145/130
Height: 5'7
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Greetings Beckmate from your long-lost pal
Hello, Beckmates. Just checked in to get something off my mind. It was bugging me as I was vacuuming.
Am delighted to see many old friends still hanging onto the Beck life line-Silver Birch, Lexxiss, Gardenerjoy, Pamatga, One-by-one...sorry if I missed other old friends or miss-spelled names...and kudos, old Beckmate, BillBE, for keeping the communication alive. You are amazing! Will have to read back through threads to see who else I can catch up on.
I am maintaining under 130, so wt. is not an issue. Need to practice what I preach with CBT for other issues, namely, winter-time loathing in the frozen north land.
Here is what is bugging me:
I have a quite wealthy friend, who also happens to be generous, very kind, very considerate; she is just a great person. We were talking with her sister-in-law, a beautiful, wealthy woman, as close to Barbie as a human can get. I don't know her at all. Anyway, my friend was describing a mutual friend of ours to her sister-in-law, and she said, "She's a (slight pause and a tiny nose wrinkle) *bigger gal, but (and then with great sincerity and enthusiasm) she's really nice." I was shocked, as my friend and this mutual friend have been life-long friends. I can only assume she chose her words that way because she was speaking to her sister-in-law. I just never knew someone could be described a "*bigger gal," with a but behind it. (sorry, bad pun, but you know me). anyway, just sayin'.
Glad for those of you who are being so faithful to the Beck thread. Happy Thanksgiving.
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