[MrsCalypso]

Hiya, Coaches!

Today is Day 16, Prevent Unplanned Eating.

Again, Beck's suggestion is a little more radical and simplistic than I can quite adopt wholesale. That said, I am really aiming with sharp focus on sticking to Mediterranean options. [IE, no refined flours, minimal refined sugars, minimal to moderate dairy (just some cheese, really).] I'm open to unplanned eating, but only with awareness and reporting, and with an eye to keeping to the healthy Mediterranean guidelines. I like being able to trust myself to adjust the plan without hitting a slippery slope. Black and white thinking is usually a gateway to giving up for me, so this feels much more sustainable.

MamaMeli, great job finding opportunities for exercise. I'm so glad you joined, nice to not be the only newbie!
Penny, WTG on the class!
karen I envy your hiking routines. I really love to hike, but don't have regular partners and don't get out on my own that much. I do walk bike paths at the river on my daily walks, but there's nothing like a trail under one's feet. I'm surprise you describe your DH as more regimented, since you seem to have a fairly established habit yourself. I'm thinking I'll stick with the monthly weigh ins for now, but might change it up come holiday season to keep me on my toes.

Anyone else gain wt in January? I don't gain a thing in December, then mid January it all catches up with me somehow.

Joy, I remember being so shocked when I visited places in Eastern Europe that had empty shelves in the grocery stores. Supply was just never something I had to live with. If I wanted a thing, I went to the place that sells it and that was that. The new normal is so different. As inconvenient as it is, there is something interesting about the change. I totally relate to how helpful planning my meal is for knowing things like "I don't have any bread, right, gonna need to go to the store."

curlyjax, good luck with your day!

Bill, that show sounds great! I have a friendly relationship with a local shoe place. I stopped in and they are going to save boxes for me today. I hope the boxes will create order where there is now chaos. We have way to much, but I am also the go-to for first aid supplies for my little community here (24 households, and I'm the only medical professional) so I'm having a hard time knowing what to throw away and what not to. Boxes should help and motivate me.

nationalparker, these are the things that really make us grateful to our partners, aren't they. Good for you guys!

penny, I love to purge, too! I can related to the going back to work dread! I get summers off and I try to ignore the fact that I have to go back as long as possible.

[maryann]

Hello from Shell Knob Missouri! What a trip planner our hostess is! We had yoga lessons on SUP (stand up paddle boards), hiking at Dogwood Canyon ( a outdoor Disney-ish park with fishing lessons and tram rides created by the owner of the pro bass shop) hiking and dinner at the funky Eureka Springs. Yes for lots of adventure, a pass on very rich , very good food, a challenge for the heat. I have promised to do next year at Tahoe.

Home tomorrow and weight is my first priority. I am uncomfortable in my clothes.

curleyjax: So funny you and Karen mentioned the air fryer. That is my next purchase.
Joy: How do you live in this heat? Holy Moses!

wave to all

[nationalparker]

Just checking in to say food was fine until tonight...darn. We got home from another long, hard clearing and cleaning day. End is in sight I think. I made chickpea salad with loads of veggies for lunch with a side of watermelon that is juicy but flavorless. Brought my toaster! We are both beat. Left in the pouring rain but beat the thunderstorms home. Decided I wanted the vegan cupcake from DHs retirement Thursday, which was fine, but then added a serving of a new jalapeno flavored puff rice/corn snack. Added another 130 calories.
Well... Why am I beating myself up over that? My brain is fried. Great food choice? No. But not the worst eating I've done.
90s and muggy this week. Will have our grandson who is almost 6 wed thru sun and will take him to the water park that opened in a nearby county. I'm over worrying about what I look like in a bathing suit in a crowd and mainly watch him vs others anyway.
Maryann I'm glad this trip has been great!
Karen if you have Regal cinemas you may want to check out their unlimited plan for summer. Good ones coming out and cool AC in your nutty scorching temps.

[MommaMeli]

Happy Sunday morning all!

Today is Day 11: Differentiate Between Hunger, Desire & Cravings . I know the difference; I regularly eat just because I want something. In the past I have solved this by having a strict no snacking rule between meals. But that was kind of terrible, because when I did get hungry in the afternoons, I just had to white knuckle it until dinner. That is hard. It makes you feel like you have to put just the right amount of food on your plate or you'll have to be pretty hungry from 4 until dinner. And that early evening time is such a busy and hard time in a family like mine. Add a hungry mother to the mix and there is a lot more snapping at the kids.

I'm such an all or nothing person, I never saw any middle ground in this approach. Either I eat whatever I want all the time, or I eat only at meal times. It is actually rather silly and pointless.

I never really thought about eating between meals only if I was actually hungry. I think I'm going to try that this week. I will only note if I'm hungry or have a desire or craving when the urge to eat between meals hits. If it is legitimate hunger, I'll eat.

I almost feel like the program is moving a little fast for me. I am trying to put my fork down, note my exercise, and now snack only when I'm hungry. I just don't feel ready to read the next day until I get more comfortable doing all these things. I felt this way last time I did this program, but I pushed through. Has anyone tried just working on a set of skills for a week or 2 before moving on?

nationalparker: Enjoy your grandson! He certainly could care less what you look like in a swim suit. I'm glad you a pushing past your hang ups to go with him. I have to do this all the time with my kids, and it is so worth it!

[BillBlueEyes]

Diet Coaches/Buddies - Walk, CREDIT moi, included stopping at Walgreens for my second Moderna COVID booster shot. Was pretty easy - with an appointment garnered on my computer. The pharmacist looked into the state data base to see that I had, in fact, received my pneumonia shot a few years ago. Insisted that I take home a stack of COVID tests because they were FREE. In fact, they weren't FREE, they were 100% covered by my health insurance plan. Oh, well. We do need to be testing more frequently instead of hiding under our beds.

Problem came when he handed my a coupon stating that if I spent $1 that very day, they'd credit $5 to my Walgreen's account. Walked the whole store. I just wasn't in the buying mood. But found $0.99 bags of fluffy candy on sale for $0.10. If I bought ten, I'd be home. Ten bags of candy that I didn't want or need but, if I brought them home, I'd eat them all. Passed on that, CREDIT moi. Found some plastic pencil cases on super sale for $0.13 that I can use for storage of small stuff. Bought a stack of those. Then had to sign up for a Walgreen's account to get the credit. Felt like I'd been had, but I have a neat stack of different colored pencil cases and a $5 credit to try to remember. Feel no side effects from the shot this morning; DW feels a bit "blah".


Joy (gardenerjoy) - Really surprising that potatoes are in short supply. That's got to be more than just supply chain issues.

maryann - Your Dogwood Canyon does look neat - although I'm particularly biased toward any place that includes pictures of Bison in their description.

nationalparker – Three cheers for, "End is in sight I think." Kudos for recognizing that you might be overthinking about yourself in a bathing suit.

Karen (karenrn) - Hope you show up here today after living in 113 degrees Fahrenheit in Arizona. That's too hot to go walking.

curlyjax - A new air fryer is pretty exciting. Our DIL swears by hers. You get to buy new cookbooks!

Penny. - Neat that your DD has a new BFF. Jurassic World 3 looks like it keeps all the suspense. I might have to go if those Arizona temperatures reach Boston.

MrsCalypso - Good plan to adjust the Mediterranean Diet to fit your needs. Shoe boxes are just the best storage containers. See-thru shoe boxes would be a step better.

MommaMeli - Tighter clothes are a great motivator. LOL at putting bikes away "with gusto."

Readers -

Chapter 6 Stage 3 - The Challenging Situations Plan

The Special Event Calories Decision

Decided now what you want your rule to be. In your Diet Notebook, under the heading "Special Event Plan," record either:

• It doesn't matter if there is a special event, I'm going to follow my regular Think Think Eating Plan. I can plan in advance to use my Bonus Calories at the event, if I want.

OR

• My rule for special events is:
  • I can have up to ____ extra calories. (Fill in the blank with a specific number up to 300).
  • I can use my Special Event Calories up to once a ____. (Fill in the blank with a time period between once a week and once a year.)
  • I can use my calories at _____. (Decide what constitutes a special event - a restaurant meal, party, conference, holiday, birthday, anniversary, etc. - and fill in the blank.)

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), Pg 130.

[curlyjax]

I feel proud of myself, I managed to drive in and out of Boston twice in one day! It’s a huge stressor for me but fortunately DD’s apt is very easy to get to once you’re off the main drag. It was a looong day and we of course got quite mad at each other for various reasons, but managed to end the day well. I may need to go back sometime and help set up the printer, but i’m going to drive to a t-station (subway) and park there, then take the t in from now on as she’s steps away from one, that is much less stressful for me.
I was so glad to get home to my peaceful green suburb. I enjoy visiting cities but have no desire to live in one. I saw a big rat on the sidewalk there and decided not to tell DD
Today I am meeting a former colleague for lunch at a surf and turf place. I may spring for the lobster roll as its pricey but way less caloric than the breaded stuff. DS comes home today after visiting his uncle so its time to clean up the house and get back to more regular meals.
Maryann- looks like you’re having a great time!
Bill- the Walgreens discounts do add up and they will tell you when you have a credit to use. Also I forget but the first Tuesday of the month is senior day with a discount (as I have been helpfully informed before I was even close to 55!)
Mommameli- Spending more time on one set of skills for a week sounds like a great idea. I pretty much skipped around and took what I found helpful when I first started Beck.
Nationalparker-oh, the bathing suit! You’re not alone in that.
Mrs. Calypso- I gain weight in December not January, all those cookies. You’re so lucky to have the summers off!
Karen and Gardenerjoy- ugh you guys get high temps early, although I guess in AZ its not humid at least.
Penny- great idea to take tennis, that’s on my list too.

[maryann]

Lazy Sunday at the lake. We will head to the Springfield Airport after lunch. I’ll be home 9:00 west time.


I appreciate Mamma Meli and Mrs Calypso reviewing the Beck book. Maybe I will go through those again when I get home. I know I need to take this weight seriously.

BBE: LOL with hoops to jump through on promotions. Some are worth it and some are not.

Wave.

[gardenerjoy]

I'm working to accept that low energy might be my companion for a couple of more weeks. Heat waves don't usually generate higher energy.

It's helpful to not set my expectations too high.

At the same time, it's helpful to experiment with what makes good low-energy days rather than accept that I'm going to mindlessly scroll through websites for two weeks. I can do better than that and I'll be happier if I do.

Exercise +45, 545/1500 minutes for June

MommaMeli: I stayed with certain skills before moving on. That's something that I like about the format of the green book versus the pink book -- it was more obvious that it might be good to settle in for a week or two with one set of skills before moving on to new ones.

maryann: We live with the heat by saying, smugly, "it's not the heat; it's the humidity." I'm not sure why that helps.

[karenrn]

Good morning coaches,

Food was on plan but weight was up a little anyway. I picked up my dn to hike again this morning. We started a little before 5 a.m. at 86 degrees, but most of our hike was in the shade. It was just shy of two hours and 91 when we finished. She is flying home today so was glad to get some exercise before sitting for 3 hours. I'll be sitting at the movies with dh. We're going to see Phantom of the Open. Yesterday I just puttered around except for half an hour in the pool. First I totally reset an old iMac desktop computer to original settings. I was so proud I told dh I may go into computer repair. I followed a YouTube video and the computer works great now. There was nothing on there that I don't also have on my laptop. It works like a charm now. It's got a large screen and I occasionally watch YouTube videos sitting in a comfortable chair in the office.

My Garmin had said that my body battery was very low even in the morning yesterday. It kind of took a nose dive after I got the vaccine booster even though I felt okay. I never really believed the body battery thing, but I may now. I think it works on heart rate variability and maybe resting heart rate too. Yesterday my body battery increased and by this morning I was back to 100. I looked at my resting heart rate and sure enough it was a little elevated for a couple of days. Usually my low is 42 to 44 and it had gotten a couple of points higher. Anyway, I feel like a million bucks today, except when we were heading up the hardest hill in the heat.

GardenerJoy It's a challenge doing indoor things for the most part during these really hot days.

Maryann Enjoy your day and have a safe flight home. It sounds like you've had quite a fun trip. My niece teaches yoga on stand up paddle boards at Castle Hot Springs a nice resort where she and her husband both work.

Curlyjax Yay for you driving into the city twice in one day. I'm sure it's like many things where if you just do it you will be able to keep doing it. I do agree though that the "T" sounds less stressful.

Bill I'm glad you're feeling okay after the booster and hope dw feels better soon. I think I would have passed on Walgreens bargain.

MommaMeli I think taking one habit at a time is a great way to do the program. More important to get things established than to rush through. I don't have set snacks but I do allow them when I'm hungry. I try to stick with carrot sticks or an apple so I won't get carried away.

Nationalparker I wish we had more Regal Theaters. The only one we have would cost more in gas than just paying at the nearby theater. We have a nice chain of theaters called Harkins and there is one 2 miles away and another 6 miles away. Since I'm a Senior it is only $8, so that's a great price. I'm with you on not worrying about the bathing suit.

Mrs Calypso I'm afraid my weight gain time of the year is often December, but it really depends on if I'm working at it or not. I do quite a bit of Christmas baking and plan to continue some of that even though we haven't been eating those foods. You're right probably both of us are fairly regimented.

You all have a great day.

[MrsCalypso]

So much interesting stuff to comment on today, but no time this morning. I really like reading all of your posts!

Today is Day 17, End Overeating

This day's assignment asks that we intentionally overfill our plates and practice stopping when we are full. I have to say, this is another day that is just too much for me to consider taking on. I'm not going to let it bug me, I'm just going to shrug it off. As they say in 12 step programs, "Take what you like, save the rest for later" (new version of "take what you like and leave the rest").


I think I need to focus more on giving myself credit, so here goes:
1. I ate according to plan for most meals yesterday. Only change was some white flour in bread and batter on fried cauliflower (did not go crazy on this). Credit MOI. :P

2. I was out late with colleagues at senior graduation and then afterwards for drinks (hence the fried cauliflower). I had committed to a single glass of red wine, a-la Mediterranean, and that's what I had. Hurray!

3. I am thinking ahead for today, making plans to grocery shop since we are low on healthy staples.

That's it for me. I have a fairly busy day ahead of me, along with a low-level cold that is complicating all of my decisions since I have a lot of meetings with other people today. Tested negative for covid many times, as did my family who were sick before me. Having to make those decisions about whether to go places and do things with a light cold, just like the old days, but in this new context...it's exhausting.

I also learned that a good friend of mine lost her brother in law in a bicycling accident last night. It's just horrible news and I'm putting energy into supporting that friend. She is recovering from COVID and so is stuck at home while others gather to comfort each other and make arrangements. Poor dear.

[Penny.]

Good morning!

Yesterday included an off plan dinner and, for some reason, weight has been unchanged for a few days. Not even the usual fluctuations. So, still working on making it past day 1.

MrsCalypso, did you say you were a school nurse? That would be a nice gig. Are there downsides? Home health always tries to add to my day so I'm working more than eight hours. If it weren't for that, it'd be a great job. I'd love to do something else.

[Logjammin]

Hi folks, hopefully this is an OK place to post this. I joined ten years ago to make this post today.

I was wondering what advice people have, or what people have done, to create a response card about "just having that gnawing feeling"/i.e., addiction.

Response cards have been immensely helpful for me and I refer to them often, but the one situation that always trips me up is when I get that completely unexplainable, completely irrational feeling that I "have" to eat. It's difficult to impossible to describe, and although it's similar to a craving, it doesn't pass in the same way. I think it's akin to the feeling a smoker has when he or she "needs" a cigarette.

My response cards are filled with rational thoughts that I want to remember in the moment, but I've come up completely empty with how to address this awful feeling.

Any experience or advice? Thank you.

[nationalparker]

Another couple of tasks checked off today in the clearing of the house. DH's brother and daughters only selected a few of the items we'd assembled for them to choose/take. Understandably as they neither have the room nor the desire for someone else's "stuff". So boxes repacked and I'll take some to Goodwill tomorrow and others will go to auction (if the rest of the household items go to auction as is now being bandied about). Realization hit that we packed up enough for about 7-8 yard sales and now maybe an online auction could be the way to go and they just keep throwing stuff into a "set" at the end to get it gone. One would charge 30% ... and another might take less, so figuring that out. Tomorrow will be my last day there before our trip next week and I mentioned that to DH. Today I cleaned most of the two good pieces of furniture they had that weren't thrown out. Will finish that and do recycling runs tomorrow.

Yep, worrying what I looked like in a bathing suit went out the window with the first grandchild, so that's been a nice realization the last several years. I do WANT to look better, but am not going to miss fun time with the grandkids being self-conscious. I do want better energy, though. Now we come home just wiped out and sleep hard.

Credit for packing plenty of fruit and pb on wheat sandwiches for our time out there. I bought another watermelon and it's good, so will cut the other half of that in the morning. We all enjoyed grapes and watermelon at their house.

Logjammin - I wish I had a better reply, but either I white knuckle it until the next meal and include whatever I feel I MUST have ... or have it and have a smaller next meal. I liked your line that you joined 10 years ago to post here Best of luck!

Karen - WOW your resting heart rate is superb! And quite impressed with you resetting the computer and it's ready for use.

Mrs. Calypso - How sad for your friend to lose her brother in that way and be unable to gather with others for support. Kind of you to be there for her!

CurlyJax - Credits abound for the two trips into Boston! Maybe she'll surprise you and watch the youtube video like Karen to set up the printer and you'll be off the hook for that!

Penny - I am with you on the struggle to get in one ON PLAN DAY from start to finish. I knocked myself out this evening with toast. At midnight. Breaking two rules of mine.

Bill - Walgreens rewards annoy me because I can't clip any digital coupons because I am stuck in a loop without my username/password and no resetting has worked. So they just taunt me.

[MommaMeli]

Good morning Coaches

I'm not reading a day from the book until I get used to my 3 main priorities right now:

1. Exercise
2. Putting my fork down/slowing down meals
3. Snacking only when I'm hungry

Yesterday being Sunday meant no exercise. I only do things I enjoy on Sunday, so the 104 degrees meant no exercise for me. Played a game with the kids in the AC and took a nap instead.

Putting my fork down. Well, we only had 2 meals- breakfast burritos and hot dogs. We always do brunch and an early dinner on Sunday. Pick up foods meant no forks. So I tried as best I could to slow it down. I'm going to try to pay attention this week to how many meals I actually eat with my hands so I can decide if it is worth it to come up with another trigger for those meals.

Lots of credit for not snacking. The kids and I went to the coffee and donuts after Mass, and I determining I was not actually hungry skipped the donuts and just had coffee. Then in the afternoon as I was making dinner, I kept reminding myself that although I was hungry, I did not want to spoil my dinner, so I waited. And in the evening when I really wanted chocolate, I knew that was just a craving, so I chose to ignore it. I'm very happy I'm taking my time on this skill. I think it is one of the keys for me.

MrsCalypso: I like your attitude about doing what works for you and leaving the rest!

Curlyjax: Citys are super stressful for me, too. I feel like I have to be always on and paying attention. Way too much work!

[BillBlueEyes]

Diet Coaches/Buddies - Visit from the (2 yo) DFGD, DS, and DIL was less exercise than usual. We were less active because DW had a full day of "blah" from her second COVID Moderna booster and was restrained by the boot that she has to wear on her foot for a week to let a muscle of a toe heal. I've not had a reaction to my second booster. The DFGD blasted from one end of our kitchen through the dining room and living room on riding toys, popup tents, and everything else not nailed to the floor. She's in full blown two-year-old operation demanding that the chunk of banana be given to her by her Oma, not her Opa. "She alternates; there's no clear preference," our DS told us.

Eating was on plan with no daytime snacks, CREDIT moi. That was a gain since I'm able to get into crackers that are offered to guests but didn't. Dinner was dahl; it felt good to eat a simple dish. Some huge number of folks in the world happily survive on lentils. A good choice.


Joy (gardenerjoy) - I think it's a challenge to plan activates for super hot days. Thanks for the reminder that scrolling mindlessly through websites isn't a plan.

maryann - Yay for a lazy Sunday. Hope you're now safely at home.

nationalparker – Yay for a grandkid to make us realize that we don't need to be overly concerned with how we look at the beach. Would seem that at some point there's just a huge benefit to calling one place to take it all - before you and your DH crack under all the work you're doing.

Karen (karenrn) - Congrats for figuring out how to reset your iMac so that it's now preforming up to snuff. "Body battery" is new to me - must be a tad difficult to accept if you're a medical professional who knows what measurements are possible.

curlyjax - Congrats for being super mom making two trips to Boston in one day. Taking the subway down to the Boston waterfront is a great idea.

Penny. - Kinda nice to have no weight fluctuations. When that happens to me I bang on the scale assuming that it's stuck, LOL.

MrsCalypso - Kudos for such a neat list of credits. I, too, find it a bit difficult to give myself credit for small steps. My condolences for your friend's loss of her brother - especially since she can't join those gathering to grieve.

MommaMeli - Yes, it's a great idea to work a single skill until it's comfortable. The initial "Days" move pretty fast over some skills that took me a few weeks to feel like they were mine.

Logjammin - Yep, this is a great place to discuss crafting a Response Card in response to "just having that gnawing feeling". Would it work to try to force the underlying feeling out in the open with "What do I really want right now?" It could unearth that it comes when vaguely sad, or lonely, or feeling inadequate in a way that could be countered by something other than food. That's a great notion to dig into. Feel free to join us if that works for you.

Readers -

Chapter 6 Stage 3 - The Challenging Situations Plan

The Special Event Calories Decision

If you choose the latter option, write down the following reminder, along with a system for remembering when you consume your Special Event Calories:

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), Pg 130.