3 Fat Chicks on a Diet Weight Loss Community

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-   -   Beck Diet For Life/Solution Ė May 2021 Ė Support, Discussion, Buddy/Coach (https://www.3fatchicks.com/forum/beck-diet-solution/323091-beck-diet-life-solution-%96-may-2021-%96-support-discussion-buddy-coach.html)

BillBlueEyes 05-01-2021 05:16 AM

Beck Diet For Life/Solution Ė May 2021 Ė 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:

The Complete Beck Diet for Life

and the first book

The Beck DIET solution: train your brain to think like a thin person.

The 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 our 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 youíve 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:

List of Monthly Beck Threads for Support, Discussion, Buddy/Coach

BillBlueEyes 05-01-2021 05:17 AM

Saturday - May Day (since ancient times)
 
Diet Coaches/Buddies - Excitement was returning two books to the library. Not actually, of course. I merely walked to the front door where the librarian stood guard in front of a table and a book cart with self-leveling float tray for returning books. I've always been fascinated by those self-leveling bottoms. The same thing exists in food service places under stacks of dishes.

Eating was on plan with no daytime snacks, CREDIT moi. Dinner was reheated red lentils with garlic sauteed spinach, green salad, and a baguette. A warm meal was welcome because of unusually high winds - walking about wasn't pleasant. I spent a bunch of time digging for a piece of paper for my accountant for our taxes. She claims via email that I left out a notice. I'm still digging. It's my job this morning to resolve this. Paperwork just isn't my favorite thing.


Joy (gardenerjoy) - Yay for a shower for a step forward.

Karen (karenrn) - Like the notion of a "zero" on a through hike - some days are like that for me, LOL. Congrats for taking a downpour in stride.

curlyjax - That was considerate of you to accept the mothball-reeking gift from the client who really wanted you to have it.

Readers -
Quote:

Success Skill 4 Give Yourself Credit

Yes, You Do Deserve Credit

Some dieters struggle with the notion of praising themselves. They say, I don't deserve credit for eating slowly ... I should already have been doing that ... I shouldn't give myself credit for reading my Response Cards - that should be easy ... I should only give myself credit if I lose all of the weight I need to.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), Pg 67.

curlyjax 05-01-2021 09:38 AM

Eating wasn’t great yesterday, but credit for only eating ⅓ pound of a steak instead of much more. That’s all I bought- very pricey but excellent, and I paired it with swiss chard. Once in awhile I crave red meat. Tonights dinner will be salmon and possibly salad. I’m planning on getting my weights in.
This morning I’ve been sitting in bed thinking about what I want to spend my time and energy on, and I’ve decided I will forgo a garden this year. I didn’t take care of it last year, and I want to focus on being active away from the house, like kayaking.
Bill- boo for continued paperwork. That dinner sounds great and super healthy.
Gardenerjoy- the first shower after surgery is the best!
Karen-camping/hiking in the rain does not sound fun, you are my shero:) The job is similar to what i’m doing, working with low income elders to help them find resources such as food stamps etc, only i’ll be in one place instead of traveling. I’m in flux for this month, training for the new one and keeping tabs on the old.
It’s getting late, time to get up and at em!

gardenerjoy 05-01-2021 10:32 AM

I'm celebrating that I met my exercise goal in April with a good plan for a sunny May Day walk.

I'm unexpectedly enjoying this May Day playlist: https://open.spotify.com/playlist/78...7e2a28f3a04453 I don't think of myself as someone who enjoys medieval or folk music, but these tunes suit the mood of the day.

Exercise +60, 1405/1400 minutes for April

maryann 05-01-2021 11:30 AM

Good Morning, Coaches.

Up in Tahoe. So glad to be here. It has been a rough week with another medical problem for me that is a mystery and needs attention. I am sorry to go into it with our resident Dude BBE but I know he is a compassionate guy. I have started bleeding inexplicably - which is a concern since I have been out of menopause for four years. Now we need to decipher the problem. OB-GYN and Shrink have to work it out. If it doesn't stop Monday I have to go in. Sigh - will anything be normal? I can't wait for June. Then at least I can take the variable of school off the plate.

Time for a gratitude list:
DH had a another set of tests which put his cancer in the low risk category with a 1% mortality rate. That is the second lowest of 5.
I had a good week at school with the kids despite all the changes and my one behavior problem has been minding his manner and coming to school
I get to go hiking in the beautiful mountains today.
I woke up to the smell of pine.
DS is home and doing great with a buddy spending a couple of nights with him.
Food is OP

Karen: I think we are looking at the Aug 23. August 16 is the first full week of school and I can't take it off. However, just throwing it out there, I am seriously considering the Machu Pichu trip July 10 this year if you are interested. It would be great to go with someone i know. Also, I whipped through Center's two next books which are equally great What to Save in a Fire and What you Wish for. Now I went an older Happiness for beginners and it is set in hiking territory. Awesome
BBE: Our library is being totally overhauled during this. There is a silver lining.
Penny: Hard to regret anytime at the beach even if you go over budget.


karenrn 05-01-2021 02:19 PM

Good morning coaches,

Food was over plan yesterday. I had snacks that I wouldn't ordinarily have, but I think I was tired, bored, and wondering about what dh is thinking about retiring. He was so annoyed with work that I figured he might be at the end of his rope. Not yet. Weight was holding today and then I think, "if I just had stayed on plan I would have a loss". I seem to be about the best maintainer a person could be although I have lost almost all the weight I gained. Today I got up and hiked early with my early morning friend and I've been to Costco and the regular grocery store, gotten gas and a car wash. So far a productive day.

Maryann I hope the health issue is nothing. I've hiked to Machu Pichu. Dh and I went five years ago for his 60th birthday. We did a hut to hut hike on the Salkantay trail with Mountain Lodges of Peru. It was a really wonderful trip. Enjoy your time in Tahoe.
GardenerJoy You are so good about your exercise goal. Has there ever been a month when you didn't make it?
Curlyjax Sounds like a good idea to forego the garden this year. It is probably hard enough to find the time for the activities you want to get out and do without having another thing that needs your attention.
Bill Good luck finding what you need for the accountant. I guess I should be grateful that my taxes aren't very complicated.
Waving to Penny.

Have a great Saturday. It's warm here today so I may go in the pool this afternoon, but it's kind of cloudy so it doesn't seem as appealing.



BillBlueEyes 05-02-2021 07:00 AM

Sunday - President Bill Clinton allows accurate GPS access to civilian use (2000)
 
Diet Coaches/Buddies - Adventure was to drive out West (from our point of view) with DW to get some plants and cow manure. Always fun to poke about in the suburban countryside: Acton, Westford, Littleton. Only 30 miles from Boston but a different world where there are farms here and about. Among the farms are large condo complexes - a rather efficient use of the land where people consume a small footprint but have the advantage of seeing open space. A non-profit group was selling some hard-to-find native plants at good prices worth the long drive. The cow manure was just the cherry on top. We bought three forty-pound bags; stopped at two friends' houses when we got back to civilization to drop them off. Felt like a trip since we haven't been out much since isolation began. Resistance exercise for the day was lifting cow poop in and out of the trunk of the car.

Eating was on plan with no daytime snacks, CREDIT moi. Pork chops for dinner with grilled asparagus, beans, and green salad. Pork chops have grown so large that DW was unable to buy them at a size that is right for us; she had to just buy the largest ones and serve us each half a pork chop. Plenty of meat for a meal. Don't know what to do with the memory of having two pork chops for dinner. Maybe that was a dream.


Joy (gardenerjoy) - Congrats for making your April exercise goal - one more time.

maryann - Congrats to your DH for testing in the bottom 1% - a great place to be. Sending supportive thoughts for your own medical issue. Yay for the joy of having DS at home.

Karen (karenrn) - Yay for a productive day. Wish your DH well on figuring out when to retire; I found making that decision tough since I had a whole lot of my image of myself tied up in my work. But I've never regretted it. There is life after retirement.

curlyjax - Kudos for buying the red meat that you crave - in a reasonable portion. And Congrats for making a decision about using your time.

Readers -
Quote:

Success Skill 4 Give Yourself Credit

Yes, You Do Deserve Credit

Janet told me that she gave herself credit but quickly negated it every time with the words yes and but.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), Pg 67.

curlyjax 05-02-2021 08:01 AM

I got my roof rack on. It was quite pricey but now I have one. I'm going to look at kayaks again with a friend today, which will be much more fun than doing it myself. Still need to problem solve getting it on the car, and two heads are better than one. Yesterday I got a walk in with manfriend while the rack was assembled. I ended up sobbing afterwards; I'm having a hard time letting go of what was, and I wish we could have a relationship. Partly because there just aren't that many decent single men in their fifties who have similar viewpoint/lifestyle to me, unlike 25 years ago, and I'm so lonely for that.
But I did NOT eat over it. I got my weights in, and had salmon, quinoa and cauliflower, with a little cereal after since I was still hungry.
Today is grocery shopping and then later the kayak outing which will be fun. Thank goodness for my friends! And for the morning, when life always seems manageable again.
Bill- that area is indeed pretty. Fun to have a bit of a productive outing for sure.
Karen- maintaining is a lot better than gaining for sure, and yay for losing most of the gained weight. It will be interesting to see what DH ultimately decides for retiring.
Maryann- hope you get the medical issue straightened out soon, its always better to know whats going on. Yay for DH having good test results.


maryann 05-02-2021 11:06 AM

Good Morning, Coaches.

I had my first training hike for the possible Machu Pichu trip. I really don't know what I am doing but I put two dumbbells in my daypack equaling 12 pounds and hiked 4 miles with a 1000 foot elevation gain. It felt fun to start training on May 1st. Food was OP. I love bringing my food up here instead of having to go to the store. I brought the final two grain bowls from last week's Instapot cooking and also the last of the Taco Soup from same said miracle appliance. I added extra black beans to the soup. So, as BBE would say, I was a vegetarian for the day. i was listening to an audiobook Girl Wash Your Face by Rachel Hollis, I guess it was a big seller. It was a little too preachy for me but I would listen to anything while climbing a mountain carrying dumbbells :) She referenced the Beck idea of building resistance muscles. By keeping promises to yourself like staying OP or exercising you create muscle memory. Good reminder. It has help so much to be off red light foods for a year, to drink the water, and to meet my step goals now every month since January. Interesting about the author, I looked her up and she is now divorced and under fire for elitism. I tell you I wouldn't want to be in the public eye for anything.

Curelyjax: Credit for not eating through the emotions.
Karen: I try not to take maintaining for granted. The alternative of gaining is so demoralizing. Plus the real reason I am intentional about my weight is to be able to do the things I want to do. It always sounds like you can meet any challenge at the weight you are. Still I know the feeling of wanting off that extra 7 - 10 pounds.

karenrn 05-02-2021 12:51 PM

Good morning coaches,

Food was on plan yesterday. I made fish tacos with some halibut and they were really good. Dh doesn't like fish much, but he liked these. I bought the fish at Costco, wild caught and frozen. There are six pieces, so I think we will probably have fish tacos a couple more times in the next couple of months. I got up early today and did a strenuous but short hike with Amy, my early morning friend. We were at the trailhead when it opened at 5:09. There are automatic gates and the time changes every two weeks. After I got home I put up my larger camping tent to be sure it is still fine. I haven't used it in two years. On Wednesday my backpacking buddy and I are heading to the Grand Canyon. We'll camp at a campground on the rim for 3 nights. It will be 32 to 38 degrees on the nights we're staying. Our longest hike will be Thursday when we hike down South Kaibab, into Phantom Ranch and then up the Bright Angel Trail. It will probably be about 17 miles. It will be warm at the bottom (similar to Phoenix temps), so hopefully we can get on the first hiker bus to the trailhead, which would get us there at 5 a.m. Wednesday and Friday we'll do something fairly moderate and Saturday we're meeting a group we belong to and hike Kendrick Peak in Flagstaff before we head home.

Maryann Good job on the training hike. The only suggestion I have is that I use water for my weight when I train. That way if it gets to be too much for any reason it's easy to dump it out. I haven't every poured it out, but at least it's an option. It is motivating to have a goal for sure. You might enjoy the podcast called "Backpacker Radio" by The Trek. They have lots of different guests and I think it's fun to hear about all their trips and tips.

Curlyjax Yay for the roof rack. I see on YouTube there are lots of videos about how to get the kayak on top of the car alone. One was even putting a small rubber backed rug at the top of the back of the car and sliding the kayak up from there. Anyway, they might be helpful.

Bill Your drive into the countryside sounds really nice. I think I would want to do that kind of regularly. Do you have to mix a lot of soil in with the manure so it doesn't burn the plants? I think part of the reason dh doesn't want to retire is that he's afraid of all the things I might want to do with him like driving trips. He is such a darned homebody. For that reason I will continue doing my thing.

Waving to GardenerJoy and Penny.

gardenerjoy 05-02-2021 05:43 PM

I'm checking in late today, just because I got going on a project and never stopped to do my usual things. But life goes better if I do my usual things, so I'm working through them now.

Exercise +45, 45/1400 minutes for May

maryann: I hope your doctors figure out what's going on quickly.

karenrn: I rarely miss my minutes goal for exercise in a month. I often miss my sub-goals, so I'm very happy with April since my exercise included daily stretching, eight strength-training sessions, and 12 yoga workouts -- meeting all of those goals.

BillBlueEyes 05-03-2021 06:48 AM

Monday - World Press Freedom Day (since 1993, UN General Assembly)
 
Diet Coaches/Buddies - Eating was on plan with no unscheduled daytime snacks, CREDIT moi. Did eat the (planned) small bowl of blueberries served when our DS dropped by for a cup of tea in the afternoon. Tea on our patio - for just a few minutes - as we waited for the rain that cancelled our walk. We sat and chatted for two hours waiting for that rain; missing the walk for naught. Did catch up on the mind and affairs of the DS. They're deeply into getting new granite counter tops - their first time to go to stone yards that sell sheets of granite in an amazing array of patterns and even more amazing array of prices. So much fun to watch them getting into where on their slab each section that they need should be cut.

Excitement was a small group meeting on Zoom in the late afternoon. Folks are trying to assess how and when to resume in-person meetings. There's a state limit of 25 people who can gather in one enclosed space now; it's expected to be raised to 60 in a month or so. We might hold 'hybrid' meetings in the future so that elderly and distanced folks can join on Zoom while others who choose can gather in person. The world isn't going to settle back down in the same place as before.


Joy (gardenerjoy) - Neat that you get that engaged in your project. Assume that no mention of your DH means that he's just chugging along in his healing.

maryann - Yay for building your resistance muscles while building your mountain climbing muscles. Kudos for bringing your food up to you cabin to make staying your plan easier.

Karen (karenrn) - Your Grand Canyon hike sounds terrific. Your Thursday hike all the way down to Phantom Ranch and all the way back up should be a full day. Glad that you're comfortable tenting in 32 to 38 degrees F temps. [Yes, DW mixes the aged cow manure with other soil. One scoop went into the spot for each of our tomato plants. I reminded her that the New England tradition is to put a Cod Fish under each plant. She reminded me what Cod Fish cost these days, LOL.]

curlyjax - Congrats for the milestone of an installed (pricey) roof rack. There's no way to stop you from getting a kayak now. Ouch for the challenge of dating as a grownup.

Readers -
Quote:

Success Skill 4 Give Yourself Credit

Yes, You Do Deserve Credit

She would tell herself, Yes, it's good that I sat down to eat, but it shouldn't have been such a struggle, and, Yes, I ate dinner sitting down, but I forgot and popped some carrots into my mouth as I was making the salad.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), Pg 67.

curlyjax 05-03-2021 07:53 AM

The kayak perusing outing was so much better with a friend. We went to two sporting goods stores;the selection was better at the first. I discovered I can hoist the the front of the kayak, and that would be enough to be able to prop it up on the end of the car and push it on, I think. I googled as you did Karen and indeed people use a bathmat or blanket to put it on. It was nice to see women doing this too. One young woman had an ingenious way of using pool noodles as a substitute for a car rack, and she danced around, stating she would show us how to do this alone even wearing a dress. Youtube is awesome! So I'm going to have DS go with me on mothers day and buy one. I am investigating the best straps to tie down etc. It's fun to have a project and makes me feel empowered.
Today the handyman is coming to move the shelves so I can hopefully get a bigger refrig, if they still have any left in stock. I'm spending a lot these days but this is it for the big stuff, and its things I've been thinking about for awhile. Food yesterday was 70% OP so not too bad.
Gardenerjoy-yay for getting all your subgoals done too!
Karen-I echo that your trip sounds awesome! Many women seem to travel with other friends if their spouses don't want to, I think its a great thing to do.
Maryann-great job training. I have one of the Dr. Gregor's cookbooks from the library and some recipes do look quite good.
Bill-our church is thinking about buying video equipment so folks can indeed watch at home as well. I think evening meetings on zoom in the winter is a great thing.

gardenerjoy 05-03-2021 09:12 AM

I've let my weight creep up without fully realizing it. I'd hoped that I lost my ability to be in denial about how much I'm eating and what it's doing to my body. But apparently not. The best tool I've ever found for that is from Beck: weigh daily. So, I'm going to re-establish that habit, now, while it's a 5-pound gain before it turns into a 20-pound gain.

DH's catheter comes out tomorrow. That's going to be a big leap in recovery, I think. But, he's already eliminated pain medication and increased activity.

Exercise +40, 85/1400 minutes for May

BillBlueEyes: I'm hoping that I'm not the person who has to decide when meetings resume in person. In the case of our book group, the library will have a lot to say. They took over the meeting room for their curbside service, so as long as people prefer curbside, the library won't be hosting meetings. I wonder if the technology is good enough for hybrid. I've seen it happen in small ways and it always seemed to cause problems. Maybe the supply will step to meet the demand, because I'm sure some of our book group members who are over 70 have decided that staying home for evening meetings is the best thing.

BillBlueEyes 05-04-2021 05:53 AM

Tuesday - Star Wars Day - May the 4th be with you (since 1977)
 
Diet Coaches/Buddies - Excitement was a trip to the local tire garage to have them fix a slow leak. They did - and didn't charge me since they had charged me a month ago for the same fix. This time it was the valve stem. May all my problems in life have such simple solutions. Waiting wasn't an issue because I had a book to read. Got to eavesdrop on their customer relations: "Just need an alignment; car is shaking." After looking at the tires on their car, "Sir, we'll be glad to do an alignment, but your car will still be shaking because all four of your tires are shot; the thread is visible and bumps have formed. We'll have to charge you for an alignment again when you come back for the tires that you need." Guy ends up a customer for four new tires.

Eating was on plan with no daytime snacks, CREDIT moi. Dinner was large because I served myself and just got lost when serving the Spanish-seasoned rice. Then the correct portion of beans had to go over that and then the taco-flavored meat sauce. My eyeball just isn't that good at estimating volumes of food.

The sleeves for our 4"x3" COVID-19 vaccination forms arrived. They'll do until we think of a solution to having cards too large for a wallet. A friend took hers to Staples to be laminated but that has the problem that it can't be written on for booster shots. They certainly created a clumsy system. I do hope that all this is temporary.


Joy (gardenerjoy) - Kudos for moving to solve the weight gain immediately. Yep, making a 'hybrid' meeting work is going to be a challenge. They're planning an "Owl" microphone that will rotate to point to a speaker physically in the meeting and use a fixed full room field-of-view camera. The at-home attendees will be projected on a screen. Maybe. We'll see.

curlyjax - LOL at a YouTube video of a woman loading a Kayak while wearing a dress. Congrats for figuring out that you can load the kayak by yourself. However dressed.

Readers -
Quote:

Success Skill 4 Give Yourself Credit

Yes, You Do Deserve Credit

Janet had the unrealistic expectation that she would be able to master all of the Success Skills overnight. She didn't realize that everyone struggles with them to varying degrees.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), Pg 67.

curlyjax 05-04-2021 06:53 AM

The handyman came and the cupboards have been moved. I will go looking for a fridge this week- I sure hope I can find one that is reasonably priced, there is still a shortage. If not, there will be a big ugly spot in my kitchen for no reason, but the whole house is a mess anyhow:)
I got my weights in yesterday and was 90% OP so yay. I'm feeling back in the zone.
I need to run because i'm going into my agency today. It's hard giving up that extra hour of sleeping in, but it will be worth it for a different job, and it is nice to see people.
Gardenerjoy-i'm not surprised the weight has climbed up a bit, I put a lot of weight on during stressful times myself. Yay for the catheter coming out, those are not comfortable.
Bill-thanks for that link of vaccine holders, i'll order one too. I don't relish the thought of being on camera during church but the technology is definitely helpful.
Wave to everyone else off doing fun stuff!

karenrn 05-04-2021 09:28 AM

Good morning coaches,

I guess I didn't post yesterday. I sat down to do it and then got distracted. Food has been on plan the last couple of days. Weight remains in the 140's (just barely). I hiked Bell Pass with my 23 pound backpack yesterday. I listened to a book and enjoyed it. Today I will be packing for my trip to the Grand Canyon. Since we're car camping I can take what I want and it will be cold at night. I also need to clean the interior of the car and run a couple of errands.

Curlyjax Good luck finding a fridge that you like for a decent price.
Bill Thanks for the vaccination card sleeve suggestion. I put it in my cart. Your dinner sounds good, I would probably serve myself too much also.
GardenerJoy It is so easy for weight to creep up. As much as I don't like getting on the scale daily, I am doing that for the most part. I do think it helps. With additional stress, change of routine and all the rest sometimes it seems impossible to stay the course.

Well I'd better get moving. Have a good day.

gardenerjoy 05-04-2021 01:40 PM

DH's catheter is out! He's already feeling more human again. I think if it weren't raining, I'd get him out for a walk. I guess we'll do that tomorrow when it's supposed to be dry.

Exercise +55, 140/1400 minutes for May

BillBlueEyes 05-05-2021 05:35 AM

Wednesday - Cinco De Mayo (since 1862, Puebla, Mexico)
 
Diet Coaches/Buddies - Boring trip to the supermarket amidst masks and social distancing. A year ago, going to the supermarket didn't warrant mention as boring - perhaps it was sub-boring. Sometimes I feel guilty that, because I always check the use-by dates, I get the freshest package of lettuce because that means that someone who doesn't check gets the package that's less fresh. Not expired, just less fresh. Then again, if everybody checked, perhaps I'd be the one stuck with the less fresh package.

Eating was on plan with no daytime snacks, CREDIT moi. Dinner was salmon grilled on the patio along with brown rice, kale, and green salad. The green salad was graced with slices of yellow bell pepper - because DW saw it on sale and always thinks that a salad does well with more color. I do like the taste of raw yellow bell pepper. So sweet that it could be dessert. The salmon is supposedly sustainable. I hope so. It sure is good. With the bonus of being called a super-food for its healthy oils.


Joy (gardenerjoy) - Yay for life without a catheter. You win your nursing strips for this round.

Karen (karenrn) - Car camping is so easy after a few nights out in a backpacked tent. I'm dreaming of the Grand Canyon.

curlyjax - Ouch for the difficulty of buying a fridge even with money in hand. The shock waves of COVID will be passing by for years. Glad that your handyman was successful.

Readers -
Quote:

Success Skill 4 Give Yourself Credit

Yes, You Do Deserve Credit

I asked Janet if she had expected her 7-year-old son to read flawlessly in first grade. I had her reflect on what would have happened to his motivation if he had negated his efforts every time he read a page well and criticized himself every time he stumbled.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), Pg 67.

curlyjax 05-05-2021 07:04 AM

Productive day at work which always gives me energy. I'm going in again today, and spending some time in the afternoon shadowing someone else. While this will be interesting, it means I can't have any afternoon coffee because I can't rely on using the restroom when I need to. This is a real bummer today as I did not sleep well and already feel tired but ah well. Hopefully i'll get out a little early so I can buy some straps to tie down the kayak that I hope to buy this weekend.
Food was 60% OP yesterday with some extra unplanned snacks. I did get a walk in after work anyhow.
Gardenerjoy- glad the catheter is out indeed.
Karen-it's nice to be able to take what you want on a trip. I am not a light packer, it always causes me a lot of angst when I can't take extras of this and that.
Bill-what a great dinner. I have been bringing a large slab of sweet pepper as a snack (paired with hummus) it is indeed quite sweet.

maryann 05-05-2021 09:52 AM

Good Morning, Coaches.

I don't like missing so many days posting but life is overfull. That is good. It means i am in the mainstream.

I developed an additional physical issue of tremors but the bleeding has stopped after the week. So the two Drs together have come up with a plan and I felt better yesterday. The two groups of in person kids joined yesterday and I had an actual class of 22 for first period. It was a nice size to have a some much missed camaraderie. I would be happy with the set up. I am still streaming so it is not perfect but I would be grateful for no more changes.

Food is OP. Weight is at ticker which is fine because I have had some medication which could change that.
Thanks for the tips about training, Karen and the tips about the vaccine sleeve, BBE.

Good for you for pursuing the kayak, Curleyjax. That might have to be a summer purchase for me.
Gardenerjoy: thanks for the reminder of the importance of weighin. I do it twice a day per Greger and it really keeps me humble.

gardenerjoy 05-05-2021 11:16 AM

We did manage a short walk yesterday -- even though it was raining a little. DH is also watching less TV and working more on projects. I'm happy to see that because it usually makes him happier.

Weighing daily is helping me be more attentive to the choices that I'm making during the day. For two days in a row, the scale registered a 0.05 kgs loss. The smallest unit that the scale measures. I would enjoy it if that continued in a nice straight line for days on end. It won't. So, I thought I'd state my enjoyment now.

Exercise +55, 195/1400 minutes for May

karenrn 05-05-2021 07:23 PM

Iím at the Grand Canyon and we have service, but Iím typing on my phone. We will have to shorten our hike and only go half way down and across on the Tonto trail tomorrow because itís supposed to be 105 at the bottom. It gets hotter as you get lower. We hiked in the full sun this afternoon for a couple hours and it was hot enough in the high 70ís. Food is on plan. We may go out for Mexican tomorrow.

BillBlueEyes 05-06-2021 05:39 AM

Thursday - National Nurses Day
 
Diet Coaches/Buddies - It wasn't our day with the DGD - for complex reasons that would be well understood by any mother, we swapped Wednesday for Friday this week. Felt awkward all day since Wednesday is DGD day and we were doing our own thing. I got to leisurely prepare for classes today instead of feeling rushed to get it all done in time. One would think that getting homework done would be easy without the distraction of friends wanting to go out to party. But life gets full even without friends in the hallway and parties in the next dorm.

The sad news is that a friend called to say that his (92-year-old) wife had died the night before. Ouch. Last time that we were together, she was still out walking and in reasonable health. We'd not seen the signs of the turn that took her down. Painful to see. He has a DS, DIL, and two grands living nearby so he doesn't have to face this totally alone. She was the social side of them so it will be a challenge to keep up with him now that she's gone. This keeps happening.

Eating was on plan with no daytime snacks, CREDIT moi. Dinner was prepared early so that we could separately get to our computers for a Zoom presentation. The good news about a Zoom presentation is that I can do email and whatever during the boring parts. That's hard to do when visibly sitting in an audience. I did get reminded that Alan Shepard's first launch was delayed a few months and Yuri Gagarin's launch then lifted off before his. Alan Shepard then became the first American in space and later walked on the moon during Apollo 14 (one of only twelve folks to do that).


Joy (gardenerjoy) - Congrats on the joy of a micro-loss on the scale. Neat that you can be grateful for a short walk with your DH.

maryann - Yay for a class of 22 real-life students - a hint of normal.

Karen (karenrn) - Just had to go read about the Tonto Trail at the Grand Canyon. What fun! So hard to remember that it gets hotter as you go down - but 105 degrees F is too much like noon back in Arizona.

curlyjax - A productive day at work is just the best. Ouch for facing a time without reliable sight of a restroom.

Readers -
Quote:

Success Skill 4 Give Yourself Credit

Yes, You Do Deserve Credit

Janet then realized that the perfectionist standards she held for herself were counterproductive, and she began to feel good about her small daily accomplishments.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), Pg 67.

curlyjax 05-06-2021 08:38 AM

I had an interesting day yesterday shadowing a colleague. I broke down and had some hot chocolate figuring that had less caffeine but would still be a pick me up, and it all worked out fine without needing a bathroom desperately. I was exhausted after work though and didn't get anything productive done. Food was 50% OP because I also had a muffin from Dunkin because I was tired, super hungry and it was a gloomy rainy day, the trifecta! We've been getting a lot of rain, the gardeners should be happy!
Today my goal is to get my weights in and possibly do the strap errand after work. It's wonderful to see the sun out.
Karen- fun to get a posting from the Grand Canyon! I didn't know that about the heat, interesting.
Maryann-glad you're feeling better and the docs are working things out.
Gardenerjoy-yay for DH being able to work on projects again, a good sign indeed.
Bill-ouch for the reality of friends passing away more often the older we get. 92 is a great age to make it to, as long as its a healthy 92.

gardenerjoy 05-06-2021 10:28 AM

We had one of our normal-length walks yesterday. I hoped that we were going to discover that DH was more recovered than it seemed. The catheter made it feel like he wasn't making much progress because the usual recovery milestones didn't happen very quickly. Now, they're happening and the milestones are larger than expected.

Exercise +45, 240/1400 minutes for May

karenrn 05-06-2021 07:38 PM

We did our plan to hike today and it ended up being 15 miles and pretty tough. Going down south south Kaibab is not too bad, across the Tonto was warm but not too bad, and coming up Bright Angel with the sun on us was yuck. We are both tough old broadís though and so no whining we both knew we could do it and we just took breaks when there was a little shade here and there. We both decided though that we donít need to do long hikes in the Grand Canyon when we know the temperature at Phantom Ranch is 90 or above.

Bill Iím sorry to hear about your friendís wife; it is tough. Iím glad he has family nearby.

Iím afraid Iím too tired to complete personals, especially on my phone. Iím keeping up with your posts though.

BillBlueEyes 05-07-2021 05:23 AM

Friday - Space Day (John Glenn expanded to International in 2001)
 
Diet Coaches/Buddies - Eating was on plan with no daytime snacks, CREDIT moi. Dinner was the other two salmon steaks grilled a few days ago - they are just as good reheated. A large, square, uncut loaf of bread with a firm crust was added. No justification. Except that we love all varieties of Iggy's Breads. I had one slice; DW had a half slice. I think it unnatural to eat only half a slice of bread even though it's a big, square loaf. It's pretty clear to me that bread needs to be an irregular treat in this house.

Excitement was my last two classes for the semester. We reached the denouement of Absalom, Absalom! which resolves the story and everything about that period in the South. And I learned the word 'denouement' : "the final part of a play, movie, or narrative in which the strands of the plot are drawn together and matters are explained or resolved." That led to exploring diagrams of the dramatic structure of novels - a new thought for me. This won't be new stuff to Joy (gardenerjoy) but I found it exciting. I've wasted my life to this point just reading and enjoying. Now, I can deconstruct and critique. Perhaps become the bore who never gets invited back, LOL.


Joy (gardenerjoy) - Yay for milestones happening - especially since that includes walks.

Karen (karenrn) - Such fun that I can see the trails you're taking on the many maps of the Grand Canyon. Love the thought, "both tough old broads though and so no whining."

curlyjax - Congrats for making it through the day following another person. Ouch for the seduction of Dunkin' - I'm better off if I don't 'accidentally' go in one of their shops.

Readers -
Quote:

Success Skill 4 Give Yourself Credit

Yes, You Do Deserve Credit

If you have trouble giving yourself credit, create the following Response Card:
Code:

I really do deserve credit for breaking old habits,
and it is essential for building my confidence. Once
my confidence grows, everything will become so much
easier.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), Pg 67.

curlyjax 05-07-2021 08:56 AM

I went for a late walk with a friend yesterday which was fun.I got to work from home, went out for an errand and ended up with another treat, ack. It did fill me up and I waited to eat dinner until I was hungry at least.
I took today off as DS comes home from college tomorrow,l and its the last full day and night I will have to myself until September. I've enjoyed being on my own but I'm ready to have company again. I'm going refrig shopping today, and still need to buy straps for a kayak that I hope to get this weekend. I've been watching various kayak videos and definitely need to practice getting out of the kayak by myself once I get it. Thank goodness for youtube again!
Gardenerjoy-that's great that DH is taking regular walks, definitely helps with the healing process.
Karen-you are tough old broads, that is awesome! I can't imagine how people do this in the summer heat.
Bill-I would find it impossible to eat a half slice of Iggy's bread, its so good. Very cool to be learning about novel structure.
Wave to Penny and Maryann.
Better get up and get going, lots to do!

maryann 05-07-2021 10:08 AM

Phone check in.

Food has been OP. Lots of tweaks including water preloading. I now put the pear balsamic vinegar in a 16 oz H20 bottler and drink before my hummus at break time. I have decided to skip teacher appreciation day tritip. Iíll stick to my third serving of legume which is red rice and beans. I am one pound under ticker. I havenít been 165 or under for four consecutive days since October. It is my new mini goal.

Exercise has not happened. Too much going on this week. It will be my priority the next three days along with yard work.

Wave to Grand Canyon and all points East.

gardenerjoy 05-07-2021 10:50 AM

I'm making quick progress on a couple of goals that have been hanging around for more than a year, with no real progress. It's amazing what I can do when I commit to doing something instead of just telling myself that this is something that should be done. And, make a plan to get it done. And, follow through. I have break downs at every one of those steps, sometimes. But, I got them all aligned for two things. Partially because I insisted that I choose two things of the dozen that could use this sort of attention. My promise to myself is that when I finish these two things, I can choose two more.

Exercise +45, 285/1400 minutes for May

BillBlueEyes 05-08-2021 06:28 AM

Saturday - World Red Cross / Crescent Day (since 1922, Czechoslovakia)
 
Diet Coaches/Buddies - Exercise was chase the (5.5 yo) DGD day, CREDIT moi. The Museum of Science, once again, captured her attention for all the time that we had. She was mesmerized "flying" a drone over the Arctic looking for wildlife - all visualized on a giant, wrap-around screen in front of us. I was bored because "controlling" the drone had no effect on the outcome. But she loves pushing buttons and this met her needs. I was hero because I remembered to bring two quarters and a new penny to insert into one of those old-fashioned smash out an elongated penny machines - the kind with a big iron wheel that she got to turn. They we explored a new playground that had a rather advanced climbing device that deliberately wobbled. My exercise was holding it so that it didn't move so she was able to climb it. Lots of fun.

Eating was on plan with daytime snacks limited to the planned uneaten apple on the drive home. Lunch was a disaster. To use the museum's lunch room, one of us had to buy. I volunteered. A few chicken tenders wouldn't be that bad. Unfortunately, they came with French fries. Mediocre French fries. And the tenders were super breaded and tasted like frozen things warmed in the microwave. Being totally mediocre wasn't the worst thing; I ate it all. I forgot my Beck strategy to leave stuff that I don't need to eat on the plate.


Joy (gardenerjoy) - Congrats for choosing a finite set of things to do. I suffer from the habit of making a to-do list too long for any sane human then slacking off of what I do.

maryann - "pear balsamic vinegar" sounds great on a salad. Yay for busy.

curlyjax - Yep, getting in and out of a kayak is a learned skill. Good luck with fridge hunting.

Readers -
Quote:

Success Skill 4 Give Yourself Credit

Yes, You Do Deserve Credit

tip: Buy a small coun-
ter, the kind people use to
keep track of how much their
groceries cost while they are
shopping or golfers use to
keep track of their strokes.
Click it every time you
deserve credit. Record the
number of clicks at the end of
the day in you Diet Notebook,
under "Daily Credit."


Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), Pg 67.

gardenerjoy 05-08-2021 09:47 AM

After a few lovely spring days, which helped motivate the walks, we're expecting a cool and rainy weekend. I'm going to focus on some stretching to deal with the lower back pain that I woke up with today.

Exercise +40, 325/1400 minutes for May

maryann 05-08-2021 11:27 AM

Good Morning, Coaches.

Yeah for Saturday. I actually took an hour off school even though it was suppose to be Teacher Appreciation BBQ. It had been such a taxing week, I practiced some self care. I used the time to get two projects done on a Friday so that this morning I felt justified in sleeping in and puttering on the computer. It worked like a charm. I mowed and edged the yard and cracked and dried two big mason jars of pecans. I also prepped dinner which was salmon on the BBQ and salad. Then I collapsed and enjoyed a movie with the boys. So happy I did that. I want to get in this habit of doing tasks on Friday afternoons. It shakes off the "desk sitting" distance learning imposes on me for the week and it extends my fabulous weekends.

Big congrats on the food front. I lowered my weight details by two pounds. I am now in the lower half of the sixties. I haven't been there since November. I am giving myself credit for completely rethinking my food patterns. Waiting the half hour between cold water and a meal has cut my standing while eating by 75%. Drinking the water on an empty stomach stomach has stopped my snacking between meals the same. The balsamic vinegar in water (my new one is pear flavored) is quite satisfying either cold or hot in tea. The almost complete deflouring of my food means I am not getting so hungry with the wheat except I do eat some. I like the idea of balance. I have also mostly stuck to my rule of drinking my "boxchecker" green smoothie before I am allowed my dark chocolate JoJo bar. The JOJO bar is a new discovery. It has only 8 grams of sugar and 5 grams of protein. It is not a red light food for me.

All of this makes me feel much more comfortable giving the new med some time to kick in. My medical problems of the week - the bleeding and the tremors - have mostly been solved. I still have a few tremors but that medication is being eliminated. Emotionally I feel much better.

gardenerjoy: I love the idea of just getting two things done. My two for today are sewing my fitted sheet which has a rip in it and buying a beachball.. I went to buy a new fitted sheet. They only come in $200 dollar sets. WHAT??????? The beachball is 99 cents if I buy it now at Walgreens when they have their summer stuff out. I use it for class in the fall.
BBE: Another thank you to Beck for that great rule. Is it calorie worthy? So useful even if forgotten at times.

BillBlueEyes 05-09-2021 05:27 AM

Sunday - Mother's Day (Since 1908, in Philadelphia)
 
Diet Coaches/Buddies - Happy Mother's Day to everyone of woman born. And especially to those who raised kids or nurtured nieces, nephews, and grandkids. DW likes for me to ignore the day. Sort of. She did like the flowers I brought her for the kitchen table and accepted my offer to take her to dinner tonight - modified to picking up takeout. When she chose the place, she already knew what she'd order.

Exercise was vacuuming a basement floor, walls, and ceiling. Ouch. It had accumulated that standard dust and a zillion spider webs. Old houses look good in spider webs in the movies - not so much in real life. Got reminded that any form of moving about is good exercise.

Eating was terrible. I accepted an invitation to a "completion party" for one of my courses that just ended. Must have been my first time going to a party in 18 months. I didn't wear a flannel shirt, LOL, although it would have been acceptable with this crowd since all are retired folks. Loved every minute. It's an interesting crowd of people with amazingly diverse backgrounds. Talked about a guy's experience designing efficient air-conditioning in Abu Dhabi while being aware that the United Arab Emirates wasn't even on my Bucket List. Good news is that I remembered how to be a good guest. Bad news is that we were all clustered around the table laden with appetizers. I ate, standing up (no chairs in sight), like I'd never seen food before. Fortunately, the hour to end came so I had to go home. Maybe I burned some calories walking there and back although it was under a mile and the host made sure that I knew the shortcut that shaved about 50 yards off the distance. Out walking for the exercise but fervently taking a shortcut since I can. Yay for having a brain that can hold contradictory goals.


Joy (gardenerjoy) - The party followed the course using the book The Color of Law. We were driven into friendship after suffering through that book. For everyone in the class it was a life altering experience.

maryann - Yay for watching a movie "with the boys." The benefit of watching in the living room is that cracks, comments, and questions are fair play. I worry that I won't remember that they aren't allowed in a public theater.

Readers -
Quote:

Success Skill 4 Give Yourself Credit

what to do ...

To give yourself credit, do the following: . . .

1. Notice every positive eating behavior you engage in - and every time you refrain from eating something you are not supposed to have.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), Pg 68.

gardenerjoy 05-09-2021 10:04 AM

My lower back pain is better today -- that's a relief. I suspect it's as much the naproxen as the stretching, but both probably helped. And, not sitting too much.

Exercise +55, 380/1400 minutes for May

BillBlueEyes: One of the best things about my book club is being able to bond with real people after sharing a devastating book. So glad that you were able to do that in person. That feels like progress out of a pandemic.

karenrn 05-09-2021 10:28 AM

Good morning coaches,

I got back from out hiking trip late yesterday afternoon. Friday we enjoyed alternating walking the Rim trail and taking the bus and looked over the Grand Canyon from multiple view points. One of them had a stunning view of the Bright Angel Trail all the way from Indian Gardens to the Rim that we had hiked the day before. I did a video of that. Yesterday we packed up early and met our hiking group in Flagstaff to hike the Kendrick Peak Trail, 9.2 miles with 2371 elevation gain and topping out at 10,417 feet. There is a fire lookout at the top and I got to go up there and see the 360 degree view from their outdoor deck. I felt great even after waking at 1:30 a.m. cause I ate a good dinner at the Mexican restaurant and also had a substantial breakfast. I lost about 3/4 pounds on the trip even after a cheeseburger and dessert last night. I'm going to work on holding that loss and continuing down.

GardenerJoy I'm glad your back is better and that your husband is doing so well too. That must be a relief to both of you.
Bill I'm sure none of us has had enough practice using our resistance muscle around a table full of appetizers. Oh well, I hope you enjoyed them and it does sound like you enjoyed the gathering. My exercise for the next couple of days is going to be around the house as yours was.
Maryann Your new habits seem to be working like a charm. Getting a few tasks done on Friday afternoon to open up Saturday seems like a great idea too. How is ds and how has he been liking school?
Curlyjax I hope you're having some luck finding a kayak and did you find a refer? Your kids are home already huh.

Waving to Penny!

curlyjax 05-09-2021 10:32 AM

I had to get moving yesterday morning so I forgot to post.Friday I did buy the fridge, including a quick jaunt home to double check the measurements and the doorway, which I totally forgot about. It is set to come later this week, yay! yesterday I brought home DS and bought a kayak too. There are much less available than even last week so I'm glad I got it done. And I got a call from my accountant that my taxes were done, so I zipped over to pick them up and found out I'm getting a hefty refund which will help pay for these purchases so double yay! Eating has been dreadful for the past two days so time to get back on track.
Bill- what fun to go to a real party! No worries about the eating, you will get right back on track. yay for a DGD day on friday to kick off the weekend.
Gardenerjoy- I'll echo Maryann that focusing on two things to get done is a great idea. I definitely have breakdowns on each steps but its great when I do finish. Glad your back pain is better.
Maryann- you are doing so awesome with the weight! Sounds like a very satisfactory friday.
Karen-sounds like a great trip. Yes, the kids get out kind of early, DD will be done this coming week.
I''ve been lolling about in bed so time to get moving!

maryann 05-09-2021 10:54 AM

Good Morning, Coaches.

Yesterday's big credit was my first gym training hike. There is a new machine that is called a ClimbMill. It is actually a rotating steps of 16 stairs that replicate bleachers. I have a super nice daypack that I have actually used over night since it has an excellent support frame. I put in 10 pounds of water bottles, strapped it on and walked 40 minutes. That was 71 floors. I found a calculation online that says it might represent 787 feet in elevation. I'll double check the measurements today when I try it again. Like gardenerjoy, I need some Naxopren. My foot was bothering me. It is fine today. I was beat and slept well. The Machu Pichu trip says I need to be able to hike 12 miles with a ten pound pack. It is fun to fiddle around with training schedules, plans and equipment. Also credit for not caring if I look really sill in the gym. This is a perk of age.

KarenRN: Your trip sounds like a dream. DS loves school. He is set to go for an internship at a company that detects radiation. Since he is a nuclear engineer major, this is right up his alley. He has a roommate and his stuff is all moved in.
BBE: So glad you got your first venture party. You could chock up the experience as "rare and unusual" and give yourself a pass.
Curleyjax: Thanks for the warning: I need to get the kayak sooner rather than later.

Weight was under 165 for the second day in a row. My minigoal is six days under 165. That hasn't happened since October.

BillBlueEyes 05-10-2021 05:24 AM

Monday - Golden spike completes transcontinental railroad (1869, Promontory, Utah)
 
Diet Coaches/Buddies - Walked, CREDIT moi, around the local reservoir with DW, DS, and DIL. They're pretty excited because their new granite countertops are being installed today. That's after the whole adventure of scouring stone yards for the 'perfect' slab of granite then puzzling with their installer over where from the slab to cut each piece. It's so remarkable because there is no room for an error when sawing out granite pieces from a slab. It's either perfect, or it just won't fit. Once the installer hauls it up the stairs into their kitchen, they don't want to haul it back down.

Offered celebratory Mother's Day dinner to DW; she selected the same restaurant where we'd recently ordered curry. Then, not expecting that they would be free, invited DS and DIL to join us. They accepted! So we had a grand meal with four different dishes - seasoned at four different levels of 1-10. First time I'd ever had, or even heard of, Gundruk soup - a Nepali dish made with fermented, dried veggies prepared to last their long winter. Smelled great, but ordered too spicy (by DS who has no upper bound); now I gotta go back and order my own bowl.

Eating was on plan, including the big take-out spread because I only ate one serving of one dish. CREDIT moi for restraint. Even skipped the evening apple to be sure that I wasn't overeating.


Joy (gardenerjoy) - Yay for having your back on your side again.

maryann - What a great machine at your gym for preparing for your Machu Pichu trip. Neat that you're warned that you need to be able to hike 12 miles with ten pounds. Sounds like you'll be ready.

Karen (karenrn) - What a gift to look down on all the trails you just walked from the rim of the Grand Canyon. Not surprised that your scale noted that you'd been out exercising.

curlyjax - Super Kudos for buying a fridge and a kayak both. Maybe Triple Kudos for measuring the doorways to be sure that the fridge can be hauled inside. They do seem to get wider and deeper and taller every year.

Readers -
Quote:

Success Skill 4 Give Yourself Credit

what to do ...

To give yourself credit, do the following: . . .

2. Say one of the following, or the equivalent, to yourself: Good job. Okay! Yes! That was good. Great! Good going! That deserves credit. I did it!

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), Pg 68.


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