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BillBlueEyes 12-01-2015 06:29 AM

Beck Diet For Life/Solution – December 2015 – Support, Discussion, Buddy/Coach
Welcome to the discussion group, support group, Diet Coach group, Diet Buddy group relating to the two books by Dr. Judith S. Beck:and the first bookThe Beck Diet Solution is a psychological program, not a food plan. It provides a step-by-step program to learn specific techniques to stay on our diet, lose weight, and maintain our weight loss for life. The program is based on Dr. Beck's clinical research in Cognitive Therapy (CT).

The Complete Beck Diet for Life expands the earlier work and includes a food plan with suggested menus. From the cover:
With The Complete Beck Diet for Life you'll discover the 5 stages of successful dieting and maintenance. You'll learn how to motivate yourself, give yourself credit for every change you make, create time and energy for dieting, and handle hunger and cravings. Dr. Beck eases you into changing one step at a time. You'll master one task before moving on to the next. And you'll learn techniques to deal with challenging situations, such as sticking with ou plan at celebrations and dealing with "food pushers." With Dr. Beck's skills, you'll achieve a lifetime of healthful eating and lifelong motivation.
This is a place to discuss the Beck strategies and our daily efforts, to receive and provide support, and, for some of us, is where we serve as on-line diet buddy (coach) to each other.

If you’ve arrived from a search engine, you've landed at the site of 3 Fat Chicks (3FC), a remarkable place for those interested in a healthy life style, including mindful eating, exercise, and weight loss. More about the site, including how to register so that you can post, can be found here.

The books are available on Amazon through the 3FC store by clicking their names above; buying through 3FC helps to cover the costs of running this site.

You can find the list of previous (or more current) monthly Beck threads here on 3 Fat Chicks via:

BillBlueEyes 12-01-2015 06:30 AM

Tuesday - World Aids Awareness Day
Diet Coaches/Buddies – Good gym class, CREDIT moi. The instructor still makes us do planks. I hate planks. The treadmills face a wall of TV's with at least one of them playing football reruns so I can distract myself from the treadmilling.

Food was better, CREDIT moi for that, although snacks are still larger than my plan. Lunch was a turkey sandwich with cranberry sauce - just about my favorite lunch ever. I do, however, seem to compensate for the low calorie turkey with a gallop of mayonnaise. But this will end when the last bite of turkey is gone.

Joy (gardenerjoy) – Yep this dry house air is a sure sign that winter is here. May your "icky drift away on its own.

maryann - Thirty Kudos for a November without sweets at work. Good luck ducking all the homemade goodies showing up in the break room at school

nationalparker – Yay for a new ticker - whatever it takes to kick the brain into supporting the plan. Kudos for starting monthly cards.

Karen (karenrn) - Great goal, "to be diligent with my food plan," Kudos.

curlyjax - Ouch for the "bleagh" - hope it isn't flu since that settles in for a spell. Kudos for planning for a week without desserts.

Ani (dailypractice) - Smiling at Joan Baez, "You who are so good with words And at keeping things vague." Kudos for recognizing that vague is a Sabotaging Thought that stands to be addressed. It's a good moment to restart.

Readers -

Chapter 2 Foundation Strategies to Escape Your Traps

Putting it All Together: How to Create Escape Plans

At the end of each trap chapter, you'll devise a personalized escape plan for specific situations you expect to encounter. You will find a blank escape plan template in the appendix, or at www.beckdietsolution.com, so you can make copies. For each trap, identify each situation that is likely to arise and create an escape plan for each one. Here are the steps to create your escape plan:
  1. Specify the trap at the top.

  2. Describe a specific situation in which this trap might arise.
    For example:
    • Super Bowl party at Daniel and Hillary's - they'll expect me to eat and drink a lot.
    • All-you-can-eat buffet when we go out with the kids. I'll be tempted to eat too much.
    • Feeling anxious about the results of my blood test. I'll want to soothe myself with food.
    • Not enough time to eat lunch on Friday, so I'll have the urge to snack throughout the afternoon.
Judith S. Beck, Ph.D., Deborah Beck Busis, The Diet Trap Solution, Train Your Brain to Lose Weight and Keep It Off for Good (Blue book), pg. 42

karenrn 12-01-2015 09:07 AM

Good morning coaches,

Credit yesterday for food on plan, no sweets and no alcohol. No credit for no exercise yesterday, but I will be heading off to my class at the Y this morning. It's working well to have my cards right beside my bed and I read them before getting up, credit.

I've got something social with food for the next three days. Today is happy hour, tomorrow lunch with former co-workers and Thursday a Holiday party with my volunteer group. It is going to be difficult to keep my calories under control, but I'm going to do my absolute best and try to be very focused on making good choices. This could be a week of really strengthening my resistance muscle. I guess the good news is dh is out of town so I can balance the calories I eat when out by limiting further what I have at home.

Bill Planks are hard, but they sure do help the mid-section. I love turkey with mayo and cranberry too. Sometimes I just mix them together and use for a dipping sauce and have it without bread.

Ani Welcome back! How was Washington? I was up there for about 6 weeks this summer and of course love the temps compared to Arizona in the summer.

I hope those of you who aren't feeling so great will be on the mend soon.

gardenerjoy 12-01-2015 10:15 AM

Continuing slight improvement in how I feel. I've got a day that I don't need to leave the house except for a walk, so I'm looking forward to gentle activities.

WI: +0.25 kg, Exercise: +40 1205/1200 minutes for November, Food: 90% op, Read my Advantages and Responses: yes

Welcome back, dailypractice! Good to see you here.

curlyjax: hope you're on the mend, too!

love2garden 12-01-2015 03:40 PM

Gardenerjoy Glad you can stay in to recover.

Karen Strengthening that resistance muscle is as hard as a Plank

Bill Back to my Beck notebook and cards. Glad to be able to come here and begin again. Sure did get off track.

After 3 Thanksgiving dinners I was afraid to get on the scale. Must do so and face the news, beginning again.

millie56 12-01-2015 04:34 PM

Haven't posted in a VERY long time. Credit - ate only on plan food yesterday and so far today. Going to square dance class tonight so plan to stay away from the food table as it is in a separate room and I just don't need to go in there. Started back with drinking water this morning. Was off track for most of November but managed to have a 2/10 lb weight loss this morning. (The program I am in we only weigh in once a month) so must have not done as poorly as I imagined. So a new month to continue (rather than begin again) and to forgive myself for all the mis-steps last month as the new month I can take it one day at a time and pass on the unplanned eating habits.

nationalparker 12-01-2015 05:00 PM

Good day (so far) OP and dinner is planned - have choices of three menus. Will depend on when I finally get home. Planned to run two errands and now want to add one more, quite a distance away, but it's not necessary, just wanted to try out some shoes that looked comfortable (and one pair that just looked good ... because the coupon is off TWO pair. umhmm). Suspect I can wait for tomorrow for that and if the coupon isn't valid then, it's a sign I don't need them now. Who prints a coupon without an exp date? I downloaded it and hope it's valid.

Was in a bit of a rush and washed my hair over the tub this morning, then put on conditioner. Realized there was still lather and re-rinsed, and reconditioned. What the heck? Why do I still hear bubbles? Re-rinsed again, and conditioned the ends. Worked the conditioner up and hands came away with more lather. Finally I looked and I was "conditioning" with the Dove bath wash, not conditioner. So rinse, lather, repeat was the name of the game this morning. I had to laugh because I was not quick on the draw there.

I think the line best to let sleeping dogs lie also means don't get on a scale twice. Take the first number (176) and don't get on again (176.6). I have got to rein in some control here. Today went well, though. Saved part of a large breakfast for lunch = credit.

Welcome back, Millie! Good to see you here and that's pretty impressive for the month after Halloween with the leftover candy and Thanksgiving! :) Nice work.

Bill - I used to hate planks. Not any more. Mainly because I don't do them any more. I like your reminder that they must be done. I'll aim to get down with them this evening. I used to try to say as much of the Gettysburg address as I could... I only know to the line "It is rather for us to be here dedicated to the great task..." and I stop. Can you work in something to task your brain and not think about the torso pain? :) (that could be a slogan - involve your brain/ignore the pain? well, i guess not...)

Karen - Good luck with the social activities. They sound fun! Is it still dark there in the mornings until late or without daylight savings time how does that work for you?

Maryann - I'm going to join you in nothing eaten at work from work. We have a lot of food that will be coming in, and I'll bake/cook some of it. Well, honestly if we have a potluck lunch, I'll eat from that, but that involves us getting organized and we might not. My biggest challenge - and it sounds silly - is that we receive HUGE bins of the delicious Chicago-style popcorn - not the cheapo tub of $5.99 cheese/cheddar/butter corn, but this is gourmet stuff. And we've received it since i first started here 15 years ago. I remember before, I'd measure out a one-cup serving and SAVOR it, piece by piece. And add 250 calories eaten in my food log. Now I learn that it's much less but I counted it and savored it. I might still do that but take the cup of it home and savor it when I'm not tossing it in my mouth while at work and not paying attention now. I need a plan. Thank you for letting me work that out here.

Joy - I hope you're feeling better - kudos to keep checking in while feeling not fully with it. Hope you're able to kick back and relax a bit.

CurlyJax - You, too, take care of yourself and hopefully you're on the mend as well. Glad to hear that your DH has been able to do some contract work. I think that's good for his self-esteem as well. It's such a difficult time with so many younger folks out there job hunting and willing to start at lower salaries so employers go that route. It makes us really think over DH looking to change jobs.

onebyone 12-01-2015 10:55 PM

Food ok. Other stuff not as ok.

Phone check in so forgive weird punctuation if it happens. Screen is small for my fatigued eyes.

Food continues to be good. Still holding with lower carbs. Still consuming raw veggies. Still saying no to extra servings so I can feel hungry vs. too full. Credits.

Heard from sister re: father's estate. Surprise! There is one. Trustee involve. We have to make real contact with estranged sister. We=Me . Not thrilled. Got email reply to my informational email to her about father dying. It was masterful on her part. It succeeded in being a) confusing b) accusing c) I'm a victim-y and d) angry. All in about 8 sentences. I thought whoa, she's still really angry. Stay away from her. And then immediately felt I was being so mean and unfair. Sigh. My life is better without her in it. Sigh again. But I need to send her info to settle the estate. Anyway, today I did not eat over it except for three leftover chocolates from the sale. I consider.this a.good.day.

Really tired now. Time to rest. Bye!

BillBlueEyes 12-02-2015 04:39 AM

Wednesday - Endeavor launches to fix Hubble Space Telescope (1993)
Diet Coaches/Buddies – Fun walk in the dark that arrived in late afternoon, CREDIT moi, that included stops at Trader Joe's for almonds, at Dunkin' Donuts for bags of coffee, and at the sports store that still has 'Black Friday' sales (where I bought no clothes since that would require determining my size and trying them on).

The painful part of the day was initiating the application for medical insurance for DW. I'd already entered my data. This requires entering every drug and doctor which then has to be found in the data base accepting my inputs. It had low ability to distinguish doctors with similar names and drugs that come in pill, liquid, and paste forms. It insisted that DW's skin cream that she buys a tube of every year would cost $4000 per year since it had insisted that she'd be buying it 30 times per month. Fortunately, it was wrestled into submission. I love computers and technology, but HATE HATE HATE user interfaces that are made to make it easy that require one to reverse-engineer the presumptions of its authors.

onebyone – Yep, it's a good day that includes the phrase, "today I did not eat over it."

Joy (gardenerjoy) – Happy Gentle Activities Day.

nationalparker – One of the Black Friday ads was for a discount off hiking boots, "Limit Two." I nearly died laughing as I pondered if they really meant two boots or two pairs. Then I was stumped at the thought of buying two pairs of the same hiking boots at the same time. Then I turned the page. [Thanks for the tip for distraction while doing the hated planks.]

millie56 - That sounds like solid Cognitive Therapy strategy to avoid the room with food at the square dance. Kudos for recognizing that you can forgive yourself and move forward.

Karen (karenrn) - Kudos for making plans for that series of food opportunities.

Sandy (love2garden) - Three Thanksgiving dinners would challenge anyone. Kudos for "beginning again."

Readers -

Chapter 2 Foundation Strategies to Escape Your Traps

Putting it All Together: How to Create Escape Plans

Here are the steps to create your escape plan: . . .

3. Record your sabotaging thoughts. What could go through your mind when you're in this situation? Here are two examples of Jessica's thoughts:
  • It's Molly's wedding. I should enjoy myself and eat and drink whatever I want.

  • I should be able to eat whatever Ethan is eating.
Review the relevant traps in the chapter to see if there are additional thoughts you are likely to have that you should add to the chart.

Judith S. Beck, Ph.D., Deborah Beck Busis, The Diet Trap Solution, Train Your Brain to Lose Weight and Keep It Off for Good (Blue book), pg. 43

karenrn 12-02-2015 08:00 AM

Good morning coaches,

Yesterday wasn't perfect, but it wasn't Happy Hour. It was the nuts and raisons that I snacked on before I went to Happy Hour. Hopefully the small portion I ate for dinner made up for it pretty well. Credit for class at the Y. Happy hour was very fun with 4 friends up until I realized my mother's wedding ring had slipped off my finger. It was a colder day and my fingers were smaller. I checked a clothing store I had been looking in, the restaurant and even went thru the garbage in the bathroom. It is a wide gold band with five diamonds across the front of the band and I have worn it for 10 1/2 years since she died on the same finger as my wedding band and engagement ring. Even worse is that I hadn't insured it. I will go back and check again today just in case. I'm trying to remind myself that even though it is a sentimental item it is still just a thing, no one is sick or dying.

This morning I woke up to hearing some dripping water. Dh is still out of town so I decided I had better get up and see if I left a sink running. It was the coffee maker at 4:20. I spoke with dh to see if he put it on the timer mode and he hadn't. The light on the machine looked like it had just been turned on like I always do it, when I get up. I'll look it over again in a bit, but I don't see that it was on the timer function. Weird. I must have a ghost in the house.

Bill Your medical insurance application sounds like a very frustrating time. Glad you don't have to do that too often.

Onebyone Here's hoping you don't have to have too many exchanges with the estranged sister. Good for you for not eating over it.

Nationalparker I just looked to see what time sunrise and sunset are. They are at 7:14 a.m. and 5:19 p.m. Of course it's light a little before that time. I like not having daylight savings time. I just have to remember my friends in WA are one hour earlier this time of year, so not to phone too early.

Welcome Millie!

Love2garden You've been doing so well, what's 3 Thanksgiving dinners. I have faith you will be right back at it.

Gardenerjoy Glad to hear you're feeling better.

Heading out for a hike this morning and then lunch with former co-workers. We're going to a restaurant that has healthy choices, yahoo. Then home to start the Christmas cards. Have a good day everybody!

gardenerjoy 12-02-2015 10:19 AM

Definitely feeling better today, yay! Grateful for DH and his ability to get a little humidity into our house in the winter.

I'm feeling determined to get near to my low of the year by the end of the month. Determined enough to make lighter choices than I feel like I should have to make. But the scale says that I need to eat less if I want to weigh less. I feel like the weight should drop off when I'm not overeating -- but, no, stopping the overeating means no gain.

WI: -0.1 kg, Exercise: +40 40/1200 minutes for December, Food: 80% op, Read my Advantages and Responses: yes

BillBlueEyes: good for you for wrestling the insurance program into submission. Your experience makes me really worried for people who don't have your reverse-engineering skills. I know that some libraries and some government agencies will help, but I don't know that their people will have the wherewithal or the patience to solve that kind of problem.

karenrn: I hate the sick feeling of losing something irreplaceable. It takes a while to make peace with that -- a grieving process. So, I'm sorry for your loss and I'm still hoping that it turns up.

dailypractice 12-02-2015 11:58 AM

Hello coaches. Thanks so very much for the warm welcomes back. It has been soooooooooo long, and it is very heart warming to stop here, say hello, and receive such a nice welcome.

I have been so OFF plan for so long that I am so pleased to be able to report that Mon and Tues are back in the saddle. Last 2 days of OP eating. And reading cards.

And ordered Beck pink book from the library (my "very own" copy of the book is back in WA). I also ordered Beck's new book, so that'll be a nice fresh start. When I keep returning to Beck over and over, I think it's helpful to find SOME way to keep it fresh and interesting.

Here's something new I started today. A youtube "30 days of yoga with Adriene" class: a 30 day challenge of a slowly ramped up yoga routine (only 34 minutes the first day)... each day a different routine (again to keep it fresh and interesting). I like how the teacher says several times "just take it this far, you've got 30 days to take it farther. One thing that had kept me AWAY from the yoga class at the gym was the full ONE HOUR commitment. I like the idea of half an hour. When I tried to be my own teacher, do my own routine, I paved the road to **** with my good intentions... I'd stretch a little for maybe 3 minutes, get bored and stop. So this'll be good.

So ... my best to each of you ... I'll write some personals a little later in the day. In the meantime, I'm committing to posting SOMETHING out here every day or two ... more to come.

and thanks again, all y'all.

Happy Wednesday, everyone

karenrn 12-02-2015 12:27 PM

I Found It!!
I found my ring. While out hiking this morning I had this feeling all of a sudden that I needed to check the laundry room. I had put things from washer to dryer right before I left yesterday. Anyway, it wasn't in the dryer or the washer, but it must have slipped off my finger and landed in the dirty clothes basket. Since it didn't hit the tile floor, it didn't make a sound.

You may all think I'm crazy, but I think God was feeling bad for me and nudged me on where to look. I am so grateful. I will get it appraised and insured . . it still wouldn't be the same, but at least I could get something to wear. I'm used to having this wide band on my finger after my wedding band and engagement ring.

I was trying to come to terms with it, but so grateful that I don't have to. It's been a bad week with jewelry, because I lost a gold hoop earring too. The good news on that one is dh bought a second set when I lost one of the first set, so I still had two.

Have a great day, mine will be much better now!

maryann 12-02-2015 06:53 PM

Phone check. I am swallowed up at school. Credit for mostly OP. Two pounds from ticker. Still on a winning streak with no sweets at work😄

Wave to all.

BillBlueEyes 12-03-2015 06:12 AM

Thursday Birth of Gilbert Stuart (1755)
Diet Coaches/Buddies – The stars aligned so that the late afternoon lecture we attended ended just in time for me to walk to my evening event. I was offered a ride to get there by DW and a ride home by a friend but refused, CREDIT moi, since this was my daily exercise. I carried a full service umbrella but never opened it.

These two events spanned dinner time, so I planned some crackers and hummus at 5:00 pm as a basis and some cheese and crackers during the 90 minutes that I sat around a table laden with snacks. It all worked out. CREDIT moi for thinking it through even if it wouldn't qualify as a balanced meal. The hummus is left over from Thanksgiving and sits in the fridge waiting to spoil for lack of attention. I get credit around here for working on it.

Joy (gardenerjoy) – I hate the profound truths of life like, "But the scale says that I need to eat less if I want to weigh less."

maryann - I shudder at what it might mean for a middle-school teacher to be "swallowed up at school" - hope we see you again. Kudos for continued "no sweets at work."

Karen (karenrn) - Yay for a wedding ring found and Yahoo, indeed, for "a restaurant that has healthy choices."

Ani (dailypractice) - Two Kudos for "2 days of OP eating" - a seriously good start on December. That yoga sounds fun.

Readers -

Chapter 2 Foundation Strategies to Escape Your Traps

Putting it All Together: How to Create Escape Plans

Here are the steps to create your escape plan: . . .

4. Write a compelling response to each sabotaging thought. For ideas, look through the reminder cards you've already created and review relevant material in the current chapter and other chapters. You can also imagine what you would say to a friend who was in the same situation.

Jessica answered her sabotaging thoughts this way:
  • If I stay on plan, I'll leave the wedding feeling great. I'll feel so proud of myself.

  • If I want to lose weight, I have to get really good at sticking to my plan. What Ethan is eating is irrelevant. He doesn't have a goal to lose weight like I do. I can always plan to eat what he's having tomorrow, though probably in smaller portions.
If you get stuck and can't create a compelling response, ask a friend or fellow dieters on an online forum for help.

Judith S. Beck, Ph.D., Deborah Beck Busis, The Diet Trap Solution, Train Your Brain to Lose Weight and Keep It Off for Good (Blue book), pg. 43

karenrn 12-03-2015 08:31 AM

Good morning coaches,

Food on plan yesterday and a 90 minutes hike, credit. Today's exercise will be my class at the Y. I've decided not to attend the Holiday Party this evening. It's potluck and I don't know that many people. I was going to force myself to go, but wasn't looking forward to it. Dh returns this afternoon after being gone a few days and I'd rather stay home with him.

Bill i love walking with a destination in mind. Good job getting your walks in around your events and even not having time to really eat. I find if I'm busy enough I eat far less.

Maryann Good job on no sweets at work!

Ani Sounds like you're off to a great start. It feels to good to be on track, doesn't it.

Gardenerjoy Glad you're feeling better. I was wondering if I was getting something yesterday, but I think it was just lack of sleep. After a good night's sleep I feel good. I need to think about getting some humidity in my house too. Even putting a pan of water on the stove would probably help.

Waving to everyone else and here's hoping December is a good month for all of us. I'm feeling hopeful today!

curlyjax 12-03-2015 09:08 AM

Hi Everyone-
just a quick wave! I'm feeling much better today and am back at work, just a little tired. I got a late start to the morning so am just bopping in to say hi! Dessert free week isn't happening, alas! we are all breaking down.
So far no extra sweets around the house though so that is good!
Happy Thursday and more tomorrow!

gardenerjoy 12-03-2015 09:52 AM

CREDIT for going to the dairy and not eating a scoop of ice cream. I can count on one hand how often that has happened. CREDIT for making sure that I didn't drive past the place that sells a Christmas treat that I particularly like. I may forgo that treat completely this year. I know I will want to eat it all at once even though it would need to be spaced out over several days to make any sense in my plan. I can find other ways to make the season festive.

I'm re-planning my day. The first plan had two carry-out meals, but I can do better than that.

WI: -0.55 kg, Exercise: +40 80/1200 minutes for December, Food: 100% op, Read my Advantages and Responses: yes

karenrn: so happy you found your ring!

nationalparker 12-03-2015 04:47 PM

I lost yesterday's post and didn't want to retype it. Busy day, got a lot accomplished. Finally slowed down around 9 p.m. One more busy evening tonight and looking forward to Friday. Have a financial meeting first thing in the morning and then work. I need to remember to set the alarm an hour earlier.

Love2Garden - I was thinking of you a great deal today - hope you're having a good day. Onward and forward. I wish I'd been as diligent as you with the garden care come fall. I still have some clearing out to do - it'll wait for the weekend. I have a few pots that I wanted to put small boxwood-type in for the winter, just so it doesn't look so barren. I think I missed the boat on anything like that at the nursery. Now it's just poinsettias and birdseed :)

Listening to a Geneen Roth audiobook this afternoon while inputting information. It got me thinking (and I missed a great deal of the audio) that the last time in my life that my weight wasn't what I thought about when I got up and it wasn't what I thought about a few times a day ... nor was it a huge determiner in my meal choices, was when I was caregiving last summer. It wasn't a focus. I ate, I felt, I moved, I did, I was. I lost 10 pounds. I think there's something in that. I don't know what.

howyoulose 12-03-2015 06:10 PM

Nationalparker - that's an interesting thought, I can conclude with that, at one of my lowest weights it wasn't a thought either but it was a very different situation, I was going through a breakup and it was the last thing on my mind.

gardenerjoy - good for you in giving yourself credit. this is something I find particularly hard.

Just popping in to say I'm doing much better. I'm officially down seven pounds since I started posting in the forum again, so maybe there's a correlation between feeling good and losing weight. The MOH and I are making a diet bet we started December 1, whoever loses the most inches by April 1 gets a prize. We're both very competitive so this should turn out well. I'm feeling really good about it actually.

Restarting the pink workbook today because I keep getting off track. This time it's going to live in my purse. I've been practicing but I think I really need to do it again. I'm going down to four days a week at work so this should help.

love2garden 12-03-2015 07:12 PM

National Parker Agree that when I am super busy I don't even think about what to eat. Especially since DH took over cooking breakfast AND Dinner. I lost weight caregiving, too. Still, I'm enjoying having the time to enjoy other people and read and even listen to Josh Groban.

BillI joined you today with lots of walking with a destination in mind. Second day of such and I was pleased that so many tasks finished and lots of people to socialize with.

Welcome Howyoulose May your competition help you gain good health as the inches and pounds drop away.

Sudden cold weather hit today and according to the weather report, it will be March before we see 50 deg. again after a very warm (and dry) November.

I shopped for fleece leggings.

BillBlueEyes 12-04-2015 05:56 AM

Friday - Crazy Horse born (1849)
Diet Coaches/Buddies – Walked, CREDIT moi, to class and back where the exercise was countered because homemade brownies appeared to celebrate someone's 90th birthday. How can you turn down a brownie for a 90th birthday? (The correct answer: because it wasn't on my plan - duh!) I stopped at only one street library where I took no books but did fondle a couple briefly. A package arrived at home and I had no idea what it was - it was a Christmas gift I'd ordered for DW last month and already forgotten about. I've become so used to Amazon Prime delivering in two days that I'd forgotten that other places aren't that efficient.

I finally figured out how to schedule a telephone appointment to finalize the purchase of health insurance for next year. The secret is to click the link asking to speak to a representative (which I had assumed was a request for NOW). Then, you are directed to page that says that you can't - but that you can schedule an appointment. After that, it was easy. To buy the insurance my voice has to be recorded - a new thing for me.

Joy (gardenerjoy) – It's classic Cognitive Behavior to avoid driving by a place with a tempting Christmas treat - thanks for the demonstration.

nationalparker – Such a marvelous living in the present: "I ate, I felt, I moved, I did, I was."

Karen (karenrn) - Kudos for skipping a party to which you weren't looking forward. (Apparently, it's getting to be considered curmudgeonly to work that hard to avoid ending a sentence with a preposition.)

curlyjax - Yep, avoiding extra sweets around the house is good.

Sandy (love2garden) - I'm struck by that report that we won't see 50 degrees again until March. I'm slow at accepting the obvious. Kudos for shopping for leggings that will allow you to get out in the cold.

howyoulose - Congrats on those seven pounds gone forever. Neat idea to take the Pink Book with you.

Readers -

Chapter 2 Foundation Strategies to Escape Your Traps

Putting it All Together: How to Create Escape Plans

Here are the steps to create your escape plan: . . .

5. Develop a list of strategies. In the third column, write down techniques you can use. Refer to any relevant chapter, especially this chapter. As you're filling in this column, be on the lookout for additional sabotaging thoughts.
  • I know I should get up from the table and go read my advantages list but I don't feel like it.
Add them - and strong responses to them - to the first and second columns in your chart.

Judith S. Beck, Ph.D., Deborah Beck Busis, The Diet Trap Solution, Train Your Brain to Lose Weight and Keep It Off for Good (Blue book), pg. 43

karenrn 12-04-2015 08:29 AM

Good morning coaches,
Quick check in this morning. Food was a little over yesterday. Heading out for a hike with Suzanne this morning. She said it will be about 6 miles, so that's good. Yesterday was not a very productive day, ended up having a headache. I did get a hotel booked in Cusco and checking things for Lima.


gardenerjoy 12-04-2015 08:58 AM

I'm pleased with how well I planned yesterday and how well I followed the plan. CREDIT! Today should be even easier, which is good because tomorrow is going to be a challenge. In fact, I probably need to post tonight because I won't have time in the morning.

WI: NC in kg, Exercise: +30 110/1200 minutes for December, Food: 100% op, Read my Advantages and Responses: yes

nationalparker 12-04-2015 08:32 PM

I thought I was going to enjoy a semi-relaxing afternoon/evening but it's been a bit of a busy one. Dinner was tomato soup and grilled cheese at home ... always easier to lighten it up there. DH's fave comfort food dinner.

My list for the weekend is pretty long ... I want to rewrite and add in read a few chapter of my book, enjoy a hot bath, etc., so I remember that it doesn't all have to get done this weekend.

Snacking - Nope! Credits! Donut Friday - Nope! Credits. Hm. I thought I had more today. At least I murmured a few "no choices" at work ... was bookended with donuts in two areas. Looking forward to taking time in the morning to post early before I get rolling.

onebyone 12-04-2015 11:12 PM


The whole day I was dogged by intense sugar cravings. Credit I did not relent. I flexed the resistance muscle so much I may have pulled it.

I did eat extra.carbs via homemade nachos but we often have nacho Friday and I think DH made less than usual.

I am feeling like not eating as much meat and wanting more raw vegetables. I will indulge that.

I am completely exhausted. The pressure of trying to get the full info about proceeding with my father's estate, and then relaying it to my angry oldest sister is gnawing at me. I am sure it was the root of my desire to escape into baked goods. I need to get past this part now but won't do it until I talk to the trustee of my father's estate. He was cremated yesterday and my sister and I talked a bit about the in's and outs of that. I found myself just sitting on the loveseat feeling sad. I was thinking I need to visit my mother then remembered how that always makes me feel sad and then I thought of MIL and how we have been instructed not to use the C word (cancer) yet we all know this could be the last Xmas, or maybe not. SIL has been calling to say they will be here for Xmas, her first visit to see her mother since she was diagnosed in August. Yep I am mad about that and say nothing. We'll be stressed out like crazy this Xmas.

Anyway never mind. My last show and sale of 2015 is this coming week.I look forward to other art forms. Cannot wait to get to my studio on a regular basis. Can not wait.

Have a good night.

PS weighed in at WW yesterday and was.the same as last week 269.4 credit.

BillBlueEyes 12-05-2015 07:08 AM

Saturday - Aircraft squadron lost (Bermuda Triangle, 1945)
Diet Coaches/Buddies – When we took a movie from the library last week, DW brought home three; last night we watched Unbroken and were both deeply moved. The reviews on Amazon suggest that reading the 500 page book is required to understand the magnitude of Louie Zamperini's recovery. So, with one click, I just ordered it (Used hardcover, Very Good, $0.01 + $3.99 s&h). It's a tad long to check out of the library for a duration that would allow both of us to read it.

Walk, CREDIT moi, included my dentist's office where I tried to find out what would be covered by the dental insurance I'm considering. The admin there was cheerful and attempted to be helpful, but kept suggesting that detailed reading of the plan was required to understand what was covered. I modified lunch in attempt to compensate for morning snacking. Wasn't a perfect exchange.

onebyone – Sending supportive thoughts as you continue through the period after you father's passing. Kudos for "wanting more raw vegetables."

Joy (gardenerjoy) – Hope today's challenges go well for you.

nationalparker – Kudos for avoiding the evil Donut Friday. LOL at "bookended with donuts."

Karen (karenrn) - Kudos for taking steps toward Machu Picchu.

Readers -

Chapter 2 Foundation Strategies to Escape Your Traps

Putting it All Together: How to Create Escape Plans

Here are the steps to create your escape plan: . . .

6. Review your escape plan often. You are so much more likely to escape this trap if you read - and perhaps add to - your escape plan repeatedly before the situation arises.

7. Revise your escape plan. After the situation is over, evaluate how well the escape plan worked. Were your reminders strong enough? Did you have additional sabotaging thoughts? Do you need extra strategies? Modify the escape plan so it will be more helpful the next time you need it.

Judith S. Beck, Ph.D., Deborah Beck Busis, The Diet Trap Solution, Train Your Brain to Lose Weight and Keep It Off for Good (Blue book), pg. 44

gardenerjoy 12-05-2015 08:38 AM

Weird timing (I swear an hour disappeared from my afternoon -- poof!) and an unexpected errand led to a completely inappropriate snack. CREDIT for boxing it in and not letting it affect any other portion of my day.

Today's challenge is an all day workshop with the same group we went to Cuba with. Each of us will print three photographs from the trip that will be in an exhibit later this month. Should be fun and exciting!

Breakfast will be provided. I don't know what but it will almost surely be sweeter than I'm used to. My plan -- grab the least sweet thing and guesstimate how much 400 calories or less will be and eat that portion of it. Lunch will be a boxed lunch from Panera. I don't know exactly what will be in it, but I can guess it will be 3 to 6 times as much carb as I'd normally eat, probably twice the protein, and a fraction of the veggies. So, that plan is pretty obvious: eat all the veggies, half the protein, and try to limit the carbs to no more than twice what I'd normally eat. I'll plan to skip all snacks.

We've got supper cooking -- all I have to do is wash lettuce and make a big salad to go with it when we get home. I'll be hungry, but (as we know) hunger is not an emergency.

WI: +0.15 in kg, Exercise: +40 150/1200 minutes for December, Food: 80% op, Read my Advantages and Responses: yes

Some of you will be interested in today's blog post -- a review of a book about Havana in the 1950s with photos from my trip of 1950s things: http://www.joyweesemoll.com/2015/12/...urdaysnapshot/

BillBlueEyes: added Unbroken to the Netflix queue. Thanks!

SuzLen 12-05-2015 09:43 PM

Hello Coaches, quick check in. Found myself back to the weight I was when I started this summer - big bummer. Trying to move on - I need to really decide if I am going to ask for my book back or just buy my own copy again. The library doesn't have.

I loved the book Unbroken so much more than the movie. It is an amazing story of survival. I honestly don't know how anyone made it out of there alive - period.

dailypractice: thanks for the yoga site - I'm going to try it out.

My shoulder pain has been so bad I finally broke down and went to the doctor for a round of steroids and pain pills. I looked like a contortionist at school trying to put my body in a position that didn't result in sharp stabs of pain. When I am late with the meds I can feel it all still hurting so I don't I didn't "cure" anything, but at least I can function with the reduced pain.

DH is still unemployed, bummer. It is so hard at his age and experience. He has an interview on Tuesday - we will see how it goes.

I am debating on whether to change assignments at school next year. I have been focused on math coaching for the last five years, but am missing literacy and science. Do I want a full-time class?? It has both its benefits and drawbacks. I will keep pondering that......my kind of job is hard to get, I know lots of people would want it. In other words, once I'm out I may not get back in.

So apparently my check in wasn't as quick as I thought...

Have a good night y'all.

BillBlueEyes 12-06-2015 05:58 AM

Sunday - RIP Claude Monet at 86 (1926)
Diet Coaches/Buddies – Walk, CREDIT moi, included the library to return the last DVD, a museum shop to attempt to buy a meteorite as a Christmas gift for my DS (failed), and a hardware store to buy a new garlic press for DW (because she asked for it). If anyone has a clue for buying a meteorite, let me know. I did peek into a geology museum that had many large ones - but they had armed guards instead of price tags. DW hopes a better garlic press will help wean herself from the jars of garlic with their low flavor yet spare her the effort of hand chopping the cloves. I do love the smell of garlic heating in oil on the stove.

Eating was partially on plan, partial CREDIT moi. I did avoid the temptation to buy some snacking foods while in stores - so much is visible and set out to be easily for an addict to pick up.

Joy (gardenerjoy) – Like the detail planning for your photography workshop day with its two provided meals. The notion of eating only as much carbs as you've planned instead of just taking whatever sized monster roll is offered is just terrific discipline.

SuzLen - Congrats for taking steps to deal with your shoulder pain - it's difficult to imagine how you can teach with that distraction. Sounds like you're facing a difficult choice between two desirable positions for your teaching future; good luck finding your path there.

Readers -

Chapter 2 Foundation Strategies to Escape Your Traps

Putting it All Together: How to Create Escape Plans

At this point, you will have a fully completed escape plan. You can transfer the reminders to reminder cards and strategies to an actual or virtual strategies list, or you can just keep reviewing your escape plan as is. In fact, even if you find that the portability of cards works better for you, continue to periodically review your escape plans. You may find that some sabotaging thoughts pop up in different traps, and many of the strategies you've devised will also apply to other traps.

As you create, revise, and review your escape plans, you'll internalize a new mind-set, and you'll arm yourself with effective strategies. Writing down your escape plans and having everything spelled out vastly increases the probability that you'll remember and commit to the changes you need to make so you can attain your goal of losing weight and keeping it off.

Judith S. Beck, Ph.D., Deborah Beck Busis, The Diet Trap Solution, Train Your Brain to Lose Weight and Keep It Off for Good (Blue book), pg. 44

onebyone 12-06-2015 08:08 AM


Foggy start to the day here. The temps are mild and it must be moist, I guess, for all this dense fog! I'm getting ready to head out to finish sh the things I should have already finished but am not quite awake enough to drive in that pea soup just yet.

Broke down yesterday and had a Costco ice cream right after I mindlessly consumed some dark chocolate bark sample with nuts and goji berry. I had resisted the other food stations as I got progressively annoyed at the samplers clogging the aisles. And then I did it. When I got home I made dinner then.had a second dinner of other.hig calorie stuff. I just gave in. My tension is fueling my desire/compulsion to eat. I need to send that email to my problem sister but don't want to until I have a chat with my father's trustee. My info is second hand and I want this to hear it from the source so I truly know what I am writing about. I just want to move forward on this.

Today is a big work day. I need to remember it's only one more week and this sales part is over. I have two potluck's to go to and DH's Xmas party Sat night. I have a lead on a plus sizes consignment store that I am assured is "funky". So tired of spend big dollars buying clothes to this event and never wearing them again. Hate most of the plus size stuff. Maybe this new place will be better. And if not better, it will at least be cheaper.

That's it. I am off now. Have a great day Becksters.

curlyjax 12-06-2015 08:17 AM

hi coaches-
i'm feeling uninspired these days; i seem to be fighting with DD more, she is just so impossible some days. And also the world, especially our country! is so scary these days. I have woken up a few times in the middle of the night just worrying. A part of me thinks what is the point of getting too worked up about what i eat, what does it really matter.
I know that is an excuse or maybe giving myself permission to eat whatever, and that is not a good road to go down.
Still Christmas will go on, so I am trying to focus on that.
Sorry to be a bummer today! I hope church today helps me reframe my thinking.

Karenrn- meant to say a few days ago I'm glad you found your ring!
Bill- garlic presses are a six of one for me- on the one hand it keeps your hands from smelling of garlic, on the other ours is impossible to wash. hope you find your meteorite, that is a cool gift!
Wishing all a good Sunday!

howyoulose 12-06-2015 10:19 AM

hey all - these days kind of suck, I go to bed when it's dark, wake up when its dark. They're finally giving me more days off so maybe I'll see daytime! We're getting minimal sunlight though so I'm going to have to start taking vitamin D. I'm at my mom's and she bought me ANOTHER sweater but I took the advice and told her I didn't like it and surprise ignored her comments for once. I had a rough couple days eating wise. Weighed myself thursday and was down to 169, Friday was up to 172. Not happy. Kind of upset about my current situation and not finding a job in my field, which is just making me want to eat my feelings. So far I haven't eaten all of my feelings.

onebyone - I wouldn't worry too much about slipping up, it happens right? I know it feels terrible but it does happen. Try to focus on the days coming.
curlyjax - i give myself the same excuse, that worrying gives me permission to eat whatever i want. I've set five alarms on my phone for reasons to stop doing that and lose weight and its kind of working. Maybe try that? It's honestly gone off at points when I'm about to eat and stopped me.

gardenerjoy 12-06-2015 10:25 AM

1 Attachment(s)
I'd forgotten that I pre-ordered a salad for my boxed lunch yesterday. When that arrived at the table, I felt like my past self gave my current self a healthy gift. A salad for lunch made it so much easier to have a light eating day.

WI: -0.35 in kg, Exercise: +40 190/1200 minutes for December, Food: 90% op, Read my Advantages and Responses: yes

BillBlueEyes: In honor of Monet, I'm attaching my best photo from Giverny. That was a hard place to photograph because it's packed with tourists. It's hard to find a shot that expresses the peacefulness that most of associate with Monet.

curlyjax: I don't know if this will help you, but it works for me sometimes when I'm worrying about all the things I can't do much about: there is so little that I can control, that I'm going to work on one thing that I really I can control -- what I put in my mouth. An unexpected bonus: when I'm feeling successful in that one area, I often get more ideas and more confidence to chip away at some of the other things.

nationalparker 12-06-2015 11:18 AM

Checking in quickly today and (as always here this week) hoping I have time this evening for personals, but it's dicey. We're heading to another town to catch a community theater performance this afternoon, and then going to a small pizza spot there - had a good breakfast and will enjoy their salad and we split a cheese pizza there. It's doable and a nice Sunday treat - no dishes and cleanup afterward.

Last night we went to see A Christmas Story in another theater and thoroughly enjoyed it, though we had to park a long distance away and hoof it quickly there. We got our tickets and went in ... to find we were the last three going in and had to split up to find seats. I was nearly to the point of calling out, "If you have an empty seat next to you, please raise your hand!" ... DH dislikes approaching strangers and asking anything, as does the my friend who went with us, so I felt compelled to find their seats first, and then search around for my own. I kinda smiled inside at that - I felt like we are all equals - just deal with it, but ... I also didn't want them to be uncomfortable. My Dad used to laugh at me, saying, "who is this new friend of yours?" when he'd find me in an animated conversation with someone at a store or wherever as a kid/teen/adult. :)

Did a few hours of yardwork in the cold yesterday, thanks to us waiting for the cottonwoods to finally drop their leaves. I will put out birdseed and suet today.

Dressed up nicely last night and felt oh, so much better about myself. Took time to do makeup carefully, styled hair, put together a flattering outfit. I need to take more time on that because I could feel the result in my attitude.

I found a place that I would LOVE to go and sent DH the information a few days ago and he's all in ... especially with the Canadian dollar vs. US dollar, it makes it more affordable for us - Emerald Lake. The more he looked at it, the more we want to go :) We were tentatively planning a trip to Banff, but now this looks like it's on the list for next summer if we can work out the financials. I'm willing to cut back on whatever's needed to make this work. DH would like to completely splurge with a night at the Lodge there, and I typically want to camp to save money, but this is calling.

CurlyJax - Sorry to hear that your mind is running rampant on you. Sometimes I have to return to that old story of the man and the boy on the beach, and the starfish (you can't save them all - but I can save THIS one) ... that's kind of how I look at a lot of the issues around us. Literacy, poverty, hunger - I can't touch on the violence and that worries me but those other things I can help with and maybe that helps down the line...

Beautiful photo, Joy. That is so peaceful. Kudos on the preordered salad. With Panera's changing menu and seemingly rising prices, that is the one menu choice for me.

Bill - I've only seen tiny pieces of meteorite in necklaces - good luck with that search. Enjoy the book Unbroken... I'd bought it for my Dad when it was first published and he thoroughly enjoyed it, and followed it up with Louis Zamporini's book ... DH listened to the audiobook on his commute and liked it but thought the movie was just "ok" ... Look forward to your thoughts. Do you ever listen to audiobooks while walking?

Fingers crossed for more later. Or else it'll be holiday decorating.

karenrn 12-06-2015 06:11 PM

Good afternoon coaches,

And let me thank you for being part of my efforts to procrastinate from writing Christmas cards. I have been in the office for several hours and not one card is written, yet. I promise they will be finished by the end of the week.

Hike with Suzanne on Friday ended up being 10.4 miles. It was easy miles but I will take credit anyway. Yesterday's hike with dh was 8 more strenuous miles. Food was just okay both days. Thank goodness I burn some calories with my hikes. Today has been an easy day, church, a visit with a friend and a couple of phone visits . . . no exercise, but the calories so far are within plan. I'm making a salmon curry for dinner that my sister-in-law has recommended. I hope we like it. I know I will, and for dh I am disguising the salmon.

Nationalparker Emerald Lake looks lovely. Something I would love to do. Have fun making the plans.

Howyoulose It is no fun when you don't see any daylight. Even I take Vitamin D (when I remember) and I live in Arizona.

GardenerJoy I've been worry more than usual too. That's a good idea to focus on what I do have control of. Thanks for mentioning it. The doctor told me I'm a ruminator and he's right.

Curlyjax I hope church was helpful today. I know it most often helps me. I find this is not an easy time of the year.

Onebyone I hope you had a very productive work day today. Let us know what you think about the consignment store and may it be as funky has you hope.

Bill I loved the book Unbroken. I had remembered that my first husband's uncle was a POW and was told that when he got home he wanted lots of mayonnaise. He was on a ship, Oryoku Maru, from the Phillipines to Japan. His sons couldn't bring themselves to read Unbroken because it was too near their father's ordeal.

SuzLen So sorry to hear about your shoulder pain. Stress doesn't help those things either. I hope it is better soon.

I really need to get on the stick this week and quit wasting so much time. Specifically I need to write the Christmas cards and start studying Spanish. I have time for both of those even if I do spend half the day hiking. I'll let you know how it goes.

SuzLen 12-06-2015 08:06 PM

Good evening Coaches,

I have spent the last two days making chocolate goodies for Christmas gifts for co-workers, friends and neighbors. Whew - I can honestly say I am SICK of chocolate!! But it was an affordable gift since I had all the ingredients at home. And they love getting them, so it is a win-win.

My weight has been a little discouraging but I know that I am not following all of the steps - so I will start back at square one. December is tough, isn't it!!

karenrn: I admire you send out cards. I don't think I have sent one out for the last 20 years.

A trip! I love planning for summer outings, I hope yours comes along smoothly.

I love Monet! I used to teach "art appreciation" to kinders and firsties when we lived in another state. They learned to recognize a Monet right away!

howyoulose: I wish for you some sunshine, but it is hard this time of year. But only a few more weeks and the days will gradually start getting longer!

curlyjax: I have had to stop watching and reading media and focusing on my own little work where I DO have control. It is a scary time for us, isn't it?!

onebyone: hope your shop quest turned into a success.

Billbb: Good luck in your meteorite quest. My DS wants shoes for Christmas and I have no idea why!!

I saw a visitor at church today who looked latino (her son goes to my school) so I thought I would practice my spanish. HAHA, she responded to my greetings by saying "I'm Filipino". lol She was gracious. After three weeks of no lessons my Spanish needed a boost - I best look elsewhere.

I have had Handel's Messiah in my head for the last three days after hearing it on the radio. Love. It.

Hope everyone has a great evening!

maryann 12-06-2015 08:43 PM

Super phone check in
Well, I am standing in a line at Kohls that lines the perimeter of the store. Oh Well. I have my headphones on and your posts to keep me company.

I know I have been MIA. This is just my stage of life I guess. I have hundreds of commitments and most of them seem emotionally loaded. Catechism, AA, school, mom duties. I have been doing my best to follow the guidelines Es of my food plan and I must say I have eaten much less than I would have in other circumstances. Tomorrow's plan is exercise and written food journal. Weight is three plans above ticker after a sushi dinner.
Suzlen: I feel like you are my twin separated by six months. Physical issues and weight gain. I am a literacy coach wondering if I should get back into a high school English class. Keep posting. I think there is peace to be had here.

BillBlueEyes 12-07-2015 05:41 AM

Monday - First day of Hanukhah
Diet Coaches/Buddies – Did a bird walk, CREDIT moi, looking for ducks enjoying that the waters aren't yet frozen. The biggest surprise was a juvenile Red-tailed Hawk perched only 20 feet from our noses on a low branch - the closest I've ever been to one that wasn't on a tether. Had to be a very naive hawk. European Starlings dominated the skies - such pests.

Meals were on plan, CREDIT moi. Snacks continue to be a challenge. It's a better day when I'm active outside. DW asked me to help her trim a vine that was outgrowing its space. She's worried that it's so big it could pull down the fence with a big snowstorm. Joy (gardenerjoy)'s picture inspired me to post Monet's picture corresponding to her photograph (alone with a few others).

onebyone – Ouch for junk foods that contain goji berry to convince the mind that it must be healthy. Kudos for planning ahead to your potlucks and party.

Joy (gardenerjoy) – Thanks for the photo; Giverny is now on my Bucket List. Honking Kudos for discovering that you had already chosen a salad for lunch.

maryann - Smart to have headphones for your wait at Kohls. Kudos for making plans to address the busy.

nationalparker – Those pictures of Emerald Lake do look appealing. Smiling at the notion of waiting for the Cottonwoods to drop their leaves in time to rake them before the snows arrive. [I've never gotten into audio books - perhaps they would entice me into multi-hour walks.]

Karen (karenrn) - Drooling over your salmon curry. Good luck with your Christmas cards and your ambitious plans to learn Spanish.

curlyjax - Kudos for spotting "what does it really matter" as a Sabotaging Thought that you can counter. Ouch for those things that are truly scary.

SuzLen - I wish I could achieve "SICK of chocolate!!" - it'd help my snacking issue. Yay for a head full of Handel's Messiah.

howyoulose - Super Kudos for recognizing and standing down those feelings, "So far I haven't eaten all of my feelings."

Readers -

Chapter 2 Foundation Strategies to Escape Your Traps

Are You Ready?

Okay! Now that you're armed with the ten foundation strategies and the instructions for creating your escape plans, turn to the chapters that correspond to your highest scores on the "What Are Your Biggest Traps?" quiz starting on page 19. Read through each of the personal stories, paying close attention to the situation and sabotaging thoughts that resonate with you. At the end of each chapter, you'll put the lessons of these stories to work in your own life by creating an escape plan for each difficult situation you expect to encounter. Continue to read through the book to learn additional strategies and keep refining your escape plans. You'll understand in a very personal way how universal your struggle is and how effective escape plans can be in overcoming your traps.

Judith S. Beck, Ph.D., Deborah Beck Busis, The Diet Trap Solution, Train Your Brain to Lose Weight and Keep It Off for Good (Blue book), pg. 44

karenrn 12-07-2015 08:38 AM

Good morning coaches,

Here we are at Monday again. Boy do the weeks fly by. I'm feeling like I'm coming out of my low level funk. I hope it lasts. Food was on plan yesterday and the salmon curry was good. Even dh liked it and said he would eat it again. I will admit the house smells like a Thai restaurant this morning. When I get home from my hike I think I'll get something going on the stove or burn some candles.

I'm heading out shortly for my 10 mile loop hike to start the week off right. I have a plan to make a chart on the computer when I get home with my daily to do list. A couple of items for it will be planks twice a day and shoulder exercises. My friend's husband (retired orthopedic surgeon) said he thinks if I do the exercises I did after I broke my arm, he thinks it will improve my range of motion, soreness and stiffness. I still haven't really done them though. I also need to spend about 30 minutes a day on housework that doesn't get done, such as cleaning out drawers etc. I do it for a while, and then it just drops off the radar. Dh went thru his closet and drawers several times recently and filled several bags for donation. Oh, and the Spanish studying. I've taken a few classes and spent a month in Mexico and my Spanish is almost non-existent. I may not have a knack for it, but I need to learn a few things before Peru and Spain.

Bill Yes, I find being busy is the key to not snacking. I do take something to eat on my hikes, but it is planned and counted.

Maryann Good thinking to have your headphones with you. Listening to something really helps when you have to wait in line. I can't believe the line you were in.

SuzLen I wish you could transfer your Spanish to my brain. I'm not stupid but I'd have to say I don't think languages are my thing. I will keep trying though. Dh and I are going to Handel's Messiah on Thursday evening. It's the Phoenix Symphony at Camelback Bible Church which is supposed to have extraordinary acoustics. I'm really looking forward to it.

Nationalparker I looked further at your Emerald Lake Lodge. Boy would it ever be a beautiful place to go for Christmas.

Well off I go to get ready for my hike. I hope we all have a great start to the week!

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