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 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:
Tuesday - First bare-breasted women (Zulu) appear in National Geographic (1896)
Diet Coaches/Buddies - We only had some 25 trick-or-treaters. All were age appropriate, meaning that we didn't have the roving gangs of older teens at the end of the evening of years past. Some homemade costumes - getting fewer every year. Some lit with strings of LEDs making them very safe out in the streets - a great idea. The evening was pleasant enough that we spent some time sitting on the porch welcoming the kids as they came. My SIL in New Jersey gave out 200 little packages of candies that she'd put together, then had to shut down her table at the end of her driveway and turn off the lights. Due to the magic of cell phones, we've already seen pictures of both grands in their costumes.
Meals were on plan, CREDIT moi. Unfortunately, I dipped into the Halloween candy. Tried to tell myself that it was months old, that it was a slippery slope, and that I'd outgrown that silliness. But dip I did.
Walk, CREDIT moi, included an errand at the drug store and a (masked) visit to our bustling local bookstore. Loved touching the books, but wasn't in the acquisition mood. Saw everyone's yard decorations in full bloom. The next door neighbor had picked up pipe cleaners at the craft store and, with her two kids, made spiders for the webbing that they'd installed over their entire front yard. Now that was fun decoration.
Joy (gardenerjoy) - Bon Voyage into NaNoWriMo. Hope you have time to drop by here and let us know how you're doing. The history of old houses is so interesting. Will be fun to hear if your brother decides to rearrange it or to just accept its oddities.
maryann - Kudos for "made it through the day without mass manufactured bliss point." Hope that back settles down with just hot pack treatment.
Karen (karenrn) - Didn't see sixty minutes, but Arizona politics makes our newspapers almost daily. Don't know if I could tolerate reading your full-blown version. Glad that Otis is double safe in his harness.
Readers -
Quote:
Chapter 6Stage 3 - The Challenging Situations Plan
At the Restaurant
Portion off the extra. Before you take your first bite, separate the portion you are supposed to eat from the rest of the food on your plate. Estimate the size of your portion on the low side; there are likely to be some hidden calories in your food.
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), Pg 148.
I'm having a slow start to the day. I decided not to hike and ended up having breakfast and going back to bed for a short nap. After that I was wondering what I was going to do today. I'm so glad dh got the Halloween candy out of the house or I might have even been tempted to get into that. (I did have one See's candy yesterday when I went to their shop to buy a small box for the neighbors). I consider See's good enough to eat once in awhile. I decided to get up and get going and I'm heading to the gym when I finish this note. I've got my gym clothes on and have my PT notes so that I can do those exercises along with some other things. I might be interested in a class called "Strong" that starts in about an hour an a half, but I want to see what it is and how full the class is.
Bill I'm not sure how many trick or treaters we had but they were very cute and all had parents with them. Otis went crazy every time the door bell rang. I eventually took him for a walk and let dh deal with the kids. I saw so many kids out I was worried we would run out of candy, but I think most of them had already been to our house. We have several homes that are vacant a large portion of the year and a couple with major construction, so our street isn't as inviting as the one a block over.
Okay I'm getting out the door before I change my mind. Have a great day all of you and Happy Day of the Dead!
I had a shopping disappointment at Whole Foods. We recently realized that we prefer their dark meat ground turkey to the ground turkey breast that I was buying at our local grocery store. We have to be really careful with ground poultry. If the ingredient list includes "natural flavors," that likely contains a red meat product of some kind that will trigger DH's allergy. I'm not really keen on having a butcher grind turkey for similar reasons (what was the last meat that was run through the grinding machine and how much ends up in my meat?). A couple of brands, these days, package ground turkey with only two ingredients -- turkey and rosemary extract. Anyway, the turkey industry seems to be focused on whole turkeys, right now. WF had a freezer case full of those, but almost no ground turkey and none of the dark meat. Shucks. First world problem, though, so I'm sure will cope.
I got off to a satisfying start to NaNoWriMo this morning.
Exercise +30, 1765/1700 minutes for October
Wordcount +2045, 2054/50,000 words for November
maryann: I really enjoyed the Halloween-themed routines from Yoga with Adriene. The bones one worked well for me, but I didn't have a sore neck, so I hoped it worked for you. Since one of my goals with yoga is strength-training, I'm going to have to add routines to some of November's Yoga with Adriene videos. The theme of Meditate will likely be useful for NaNoWriMo but not so helpful in building muscles.
It was a very long day which started at 6:15 and ended at 7:15. My food plan held but my portions are not great and weight is bumping into 180. Grrrr. I know I can get down to a reasonable high 160s goal. I just need to keep persevering. I think I have been blue the last couple of days missing DS when he was little. I hope to perk up especially knowing he is coming home in 3 weeks for a visit. DH's appt at the cancer center is Thursday. I think that is pressing on our minds as well.
Neck is better but no yoga. I will do the "Bones" one tomorrow.
nationalparker has trouble with her login. She sent me this to post for her:
Another very brief check-in after getting home a short while ago, surviving two very near misses on the interstate. One wild driver entering the interstate and cutting over two lanes to cut between a semi and me, and then me passing a semi and two seconds later he had a blowout, so I'm thankful we were safe. The trip is 500 miles each way, nearly on the dot. Ate the second half of my footlong veg sub for a late dinner at home tonight. I scarfed it, I think. We had a fun visit - they're great folks! Now to spend some time with the kitties. I really miss them when we're gone. Tomorrow I'll walk with my friend at 11 and hopefully vote early, then have a project with DH moving a lot of stuff yet to be sold of his folks to another cheaper storage unit. I'm not sure why he didn't do this before on his own because he had AMPLE time, but now we're up against the clock. Ah well.
Yesterday we had about 125 trick-or-treaters and pleased to report that i took no halloween candy. They light a small fire outside in a firepit and it's a cozy evening. The kids love their outside decorations and I'm always amazed at how many little ones, unprompted, tell them how they like them. Nothing in it for them - they've already gotten their candy and are walking away.
Bill - I cannot emphasize enough that I agree with you that it drives me absolutely bonkers when I have password issues between devices. I had to reset it again on here and it kept telling me Invalid Password. I need to write it down somewhere or log into everything now while it's front and center
Karen - Oh, Sees candies are just next level. The one I like is the brown sugar milk chocolate but I haven't even looked at it bc I know there is milk in that one. So I guess I removed that temptation. I usually send my brother a box of their root beer lollipops every year. I can imagine the Otis issue with the doorbell! Was he alarmed seeing kids in costume on the walk?
Joy - Good luck with NaNoWriMo! I hope it goes well for you. I hope you don't mind a note on ground turkey and I only write it here because I was STUNNED when I learned this after having cut our meat eating to solely turkey and chicken... I realized that when I was buying the 93% lean ground turkey - I thought it was 7% fat. Turns out a serving was more than 40% fat. The 8 grams of fat per serving x 9 calories per gram of fat was 72 calories from fat and was 42% of the total calories of the serving. I was so, so frustrated bc I felt it was deceptive. Only noting it because I now multiply that out on so much vs. using any labels (and apparently the labels don't have to be accurate at all, I have since learned. If that is NOT the case, I'd love to read up on that )
Wednesday - Abolitionist John Brown found guilty of his raid of Harpers Ferry (1859)
Diet Coaches/Buddies - The class on Black Words expanded into the history of Black Music in America. So much more happening than the lively "Gospel" that's usually selected for a general audience. We YouTube watched a performance of Nina Simone I wish I Knew How it Would Feel to be Free. Such elegance in one person.
Eating was on plan at meals; snacks are happening as if I didn't have a plan. Ouch! All the Halloween candy is now gone. I yielded the last three bite-size Crunch bars to DW who promptly removed them from my sight. Dinner was oven-baked flounder with Panko crumb crust. Done in our big cast iron skillet. So neat to see a 'skillet' go in the oven when I know that I learned as a little boy that a skillet goes on top.
Joy (gardenerjoy) - Bummer that Whole Foods de Amazon keeps reducing its range of products. It's so comforting to find something that fits our needs and then feels like a violation when it's discontinued. Neat that you've got a healthy start on NaNoWriMo.
maryann - I share your feeling of loss missing my kids being little. Glad that your DS is coming home for a visit. l Wish you well with your DH's doctor's appointment.
nationalparker - Super Kudos for taking no Halloween candy. I do admire that you guys so casually took on a 500 mile journey each way. It'll be fun to have voting behind you; you can ignore all the final frantic ads.
Karen (karenrn) - Yep, See's Candy is just too good to be allowed on the planet. Poor Otis being bombarded with people knocking at the door to his private estate. Good news that he didn't freak out walking among the trick-or-treaters.
Readers -
Quote:
Chapter 6Stage 3 - The Challenging Situations Plan
At the Restaurant
Eat slowly and enjoy every bite. This practice is especially important if you are dining with companions. If you are the last person to finish eating, you will be much less tempted to eat more. Make sure to really savor your food.
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), Pg 148.
Food was mostly on plan, but I include some gingerbread cookies that I purchased at Costco. They do have some ingredients that I don't normally eat, but are 5 cookies for 160 calories since they are small. I purchased a couple of things to have on hand for my brother and sister in law including the cookies and a bag of chips. Weight is stable. This morning I walked Otis first and then went for a hike. The gate opens a little later every two weeks and now it doesn't open until 6:17. I walked Otis in the dark, but we have street lights that keep things pretty well lit.
I almost posted a second time yesterday to give myself kudos for going to the gym. I signed up (it's free with my supplemental insurance), did the elliptical for 20 minutes, did my PT exercises and attended the "Strong" class. The class was in a very large room and there were 7 of us. We had step up platforms, dumb bells and a bar with weights we chose based on our strength. There are clips on the end of the bars so you can add or remove weight as needed. I chose very low weight for my first time. The class was fast moving with a great and encouraging instructor. The other gals were probably all in their 50's and 60's, but obviously have been doing more for upper body strength than I have. I will go on Tuesdays and Thursdays when I don't have other plans and will try to leave those days open.
We're meeting friends for dinner tonight at an outdoor restaurant. I've visited with them a few times outdoors but it has been awhile since we've all gone out together.
Bill I enjoyed the Nina Simone You Tube as I read posts. Otis didn't seem to mind the little ones in their costumes. I think it helped that it was dark out and he was just happy to go for an evening walk.
Nationalparker I'm glad you made it home safely. I hate those scary situations on the freeway. Your friends sure do get a lot of trick or treaters. Good job not getting in to the candy. I try to tell myself that I'm not going to stoop to eating regular store bought candy, but honestly once I got started I'm sure I could eat a ton of it. I hope you're having a good walk and I guess your moving chore will be more upper body workout.
Maryann It is a bit discouraging when weight heads in the wrong direction despite doing so many good things. I wish there weren't soooo many variables to weight fluctuation. I hear you about missing your son. I'm actually missing my son too and he's 51 years old. I hope dh's appt goes well on Thursday.
GardenerJoy With both your writing and regular exercise you will have some extra full days. I hate when a product we use frequently is no longer available. We are really missing Trader Joe's Spicy Peanut Asian salad dressing.
Well time to get moving. I've got vacuuming, dusting and laundry to do.
I had another good morning of writing. It's taking me longer to reach 2000 words than I remember that it took in the past, but I suspect I'm remembering the last few days of November. In other words, I'm counting on getting faster as I rebuild my NaNoWriMo writing muscles this month.
Exercise +50, 50/1700 minutes for November
Wordcount +2076, 4130/50,000 words for November
I'm still comfort eating. We filed for divorce and waiting for the letter to come in the mail, letting us know it is complete. Not much to it after more than two years of talking about it- turned in the papers and were told it will take about 10 days. We did not use lawyers so I guess that simplifies things, and a lot cheaper too.
I finished the required parenting course and have two more guitar classes at the community college, then I am looking forward to not scheduling a darn thing. It's hibernation time! First woodstove fire today.
I've caught up on all of your posts. Waving at all!
Good Afternoon,
I am a little frenzied today. The sub in the next room over was allowing students to be on the phones. I know this because they were airdropping pornography and a fight video. Sheesh. I had to alert the principal and go in there to warn the kids the principal was coming. I know it was that class because it stopped as soon as I stormed in.
We are following the affirmative action Supreme Court case very closely because we are right now finishing reform in the modern period. We have studied On the Basis of Sex and Brown vrs Board of Education. These issues are so complicated but the kids are diving in. Next week we start on the theme of war. We start back in World War 1.
So weight inched down. Yeah. I am going to a spa weekend with the girls. I need to give myself some space between the 80s.
Penny: I think it is wonderful your state requires a parenting course before a divorce can be finalized. Here's to looking forward! Karen: We have a similar weight class from Les mIlls call Body Pump. Good idea to start light. Nationalparker. How nice that it is a treat to come home. I like to go but I also like to stay.
Thursday - George Washington orders Continental Army disbanded (1783)
Diet Coaches/Buddies - Excitement was DW up and realizing that she wanted a light-weight two-wheel cart, similar to this one. Now we already have a two-wheel cart that we use frequently. It is, however, heavy and a tad of a nuisance to get out of the basement and then put back. It's sturdy enough to carry a filled 55-gallon drum. She fell for those sold for carrying boxes around. She frequently carries two five-gallon buckets of compost, leaves, and yard waste. The way she'll be using it will destroy the weak wheels pretty quickly. "Go ahead," I encouraged, "your body's worth it." So off she went to the local hardware store and came home with one. Then used it all afternoon to her great happiness. Seems that as our bodies age the simple act of carrying heavy things gets harder. Good investment.
Eating was on plan for meals, CREDIT moi, with minor snacking. Dinner was a homemade chicken soup that contained veggies but no noodles. Don't know if we're allowed to call it chicken soup without the noodles, LOL. Absolutely delicious. Paired with a top-shelf baguette. In fairness, anything tastes good with the right bread.
Joy (gardenerjoy) - Yay for an increasing wordcount. Interesting that you might work up to writing faster.
maryann - This anonymous airdropping feature has no benefit obvious to me other than mischief. It causes problems on airplanes of exactly the sort you experienced in your classroom. Hope you and your kids can figure out the Affirmative Action issue.
Karen (karenrn) - Yep, Kudos, indeed, for that trip to the gym. Neat that there's an outdoors option at your chosen restaurant.
Penny. - Sending Ouches, Congratulations, and Supportive Thoughts all for the milestone for filing for divorce after two years. Hope the kids are handling this OK. Will this mean that you will now live in separate houses?
Readers -
Quote:
Chapter 6Stage 3 - The Challenging Situations Plan
At the Restaurant
When you dine out, you are practicing multiple skills at once. You're learning how to stand firm in the face of temptation, how to be assertive, and how to waste food. It's normal to make mistakes at first. Fill out a Cheat Sheet and use each mistake as a chance to improve your subsequent experiences. Remind yourself that the more you practice these skills, the easier restaurant eating will get.
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), Pg 148.
Yesterday was not a diet day and weight is high. My plan is to have my usual breakfast of avocado/saurkraut toast, a salad kit with added cucumber and tomatoes for lunch, and then quit eating for the day. It's plenty of calories but probably not enough protein to satiate, leaving me more vulnerable in the evening.
Maryann, that's amazing the teens are so vulgar. I didn't know they were doing that with their phones! The required divorce parenting class was good! There was another one, free for the 9-12 age, my youngest attended. They had to circle their emotions on a paper regarding the divorce and "excited" was the predominant theme.
Bill, yay for a better cart! It's probably one of those "wish I had bought it sooner" products. We are still cohabitating for a while. The renters have until February and then we will shop together to get what I need to live in it. I'm sure that will take $ome time.
I want to watch out for the snack temptation. The willpower required to keep my word count going makes me more susceptible. Here's my reminder that writing doesn't take extra calories and that dancing provides a better quick break than eating.
Exercise +60, 110/1700 minutes for November
Wordcount +1894, 6024/50,000 words for November
Hello everyone! I ended up going to see my dad Thursday night, and then stayed longer than I was planning to, coming back yesterday. The person who was helping him had a bit of a nervous breakdown and was also getting into his money, so we have severed that relationship. It’s too bad because they did have fun together. Its not easy to find help and his needs are a little inconsistent, but we’ll figure out a plan. I brought home a bunch of financial papers and his checkbooks so no one else can get into anything. My brother is helping from afar with financial stuff and general planning. I couldn’t remember my password when I was away and am having trouble changing mine too like nationalparker, so i’ll use the wierd generated one for now. I let myself sit down and read everyone’s notes, and now I need to get going- get some groceries and make plans. This is going to force me to become more organized now that I have his stuff coming in too. So good to be back home I must say. Wave to all!
Beck Diet For Life/Solution – November 2022 – Support, Discussion, Buddy/Coach
Tuesday - First bare-breasted women (Zulu) appear in National Geographic (1896)
