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Completed Beck Program-day 31: Decide About drinking
from the Beck DIET Solution: (Available thru the 3FC Store) http://astore.amazon.com/3fatchionad...216363-1799918
Quote:
__________________ XXXXXXX 7 XXXXXXX 14 XXXXXXX 21 XXXXXXX 28 XXX|||| 35 ||||||| 42 Completed Beck Program-day 31. 11 to go. Keep going! |
Saturday of the long weekend
It still remains a challenge for me to give myself credit, as Beck would have us do. So I'll bask a second day in my choices for eating on Thanksgiving: I ate on plan at Thanksgiving Dinner, in a large group, with a huge buffet of tasty food. I tasted all the items that were special, for me, for the day. I avoided the foods that I could easily have again soon. I mindfully filled my plate and didn't have seconds (perhaps a lifetime first for Thanksgiving). CREDIT moi.
And, I took home a small serving of turkey so that I had my all time favorite thing: a left over turkey sandwich for lunch the next day. I decided to try making a "dressing", as mentioned on another thread. I planned cottage cheese and horseradish, but we were out of horseradish so I used garlic. It was interesting, but not a candidate for the county fair. Will try again with horseradish. Did gym with a small increase in the number of repetitions in my chest press routine. CREDIT moi. Took a long walk and a short walk. CREDIT moi. Walked to the store after dinner for bananas for breakfast; found then on sale for $0.35/lb. and red bell peppers on sale for $0.99/lb. I was SOOOOOO happy. Amazes me how little it takes to make me happy, LOL. Ann (Newlifestyle) - "Successes and accomplishments in both dieting and exercise". Thanks for posting the justification for me wallowing in congratulating myself. "It is important to get rid of items you find difficult to resist and to stock your kitchen with healthy food." That works for me. When there are no oatmeal raisin cookies in my pantry, I don't crave them. When apples, soy nuts, and grapefruit are visible, that what I eat for snacks. Duh !!! If it takes reading a book by a Ph.D. for me to see the obvious, so be it. Oh, Well. Sue (CoastalSue) - So happy to hear the bird houses are being appreciated. Congratulations. And, the more they sell, the sooner you'll hit the road and make it to Boston. Sorry to hear that your back continues to be a problem. I've been there, it's a big deal. I wish you well. MaryBlu - It's hard for me to type "horseradish" and not think of your post. Thanks for the thoughtworm, LOL. Readers - Thanksgiving is history. May you enjoy Saturday with on-plan eating, on-plan drinking, and on-plan exercise. __________________ XXXXXXX 7 XXXXXXX 14 XXXXXXX 21 XXXXXXX 28 XXX|||| 35 ||||||| 42 Completed Beck Program-day 31. 11 to go. Keep going! |
Anytime!
MaryBlu - It's hard for me to type "horseradish" and not think of your post. Thanks for the thoughtworm, LOL.
Anytime, I can amuse, I am happy. Actually, horseradish is another passion of mine. The neighbors make the best.....we have been known to just eat it with a spoon! A teary process, but sooooooo good. I keep thinking that science will find some extra special health benefit for horseradish. For now, being a low fat alternative to mayo will have to suffice. Sue: I hope you find some relief for your back pain. That is the worst. I am looking forward to getting back on track with Beck. First, though, I have to finish The Omnivore's Dilemma. It certainly gets one thinking about the food supply and what we are eating. The way we are doing things makes no sense. I am to the hopeful part now and enjoying it immensely. I highly recommend it. It is by Micheal Pollan, and he is way cool. P.S. The horse poop was as good as expected.:D |
Hi guys,
I like horseradish-but the fresh stuff is really powerful -made some once and cried. Good news-Back pain starting to lessen-now more stiff -trying to get a massage tomarrow. The craft fair went very well-better than I had hoped-so we have some ways to cope with the big increase in medical insurance monthly permiums. May even be able to take some trip-BillBlueEyes would love to get to Boston. Heard it is a great city. PS garlic and cottage cheese sounds a bit scary- Bad new-no energy for pre planing and making meals and feeling hungry-other words a rather food overindulgent couple of days. Do know that this pattern is harmful so back to beck and 1500 cals tomarrow. I do so well in my home calm controlled environment-just got to improve those skills away from home and when we have guests. Read your posting on Alcohol-Alcohol and sugar are interchangeable for me-all the same results. I actually can have an easier time measuring out 2-4 ozs of alcohol and stop than if I include any sugar in my diet, and they were selling some excellent fruit cake and started eating some. I then got the Oh Well-since I have already screwed up -just have a bit more. Bananas are never down to .35 in our area- great deal-Someone said that the Nearest Safeway-over 55 miles away is the most expensive in the USA. Oh Well to screwing up again and hello Beck and all the steps to gain control and lose weight starting tomarrow. best to you all sue |
Completed Beck Program-day 32: Prepare for Travel
from the book, the Beck DIET Solution: (Available thru the 3FC Store) http://astore.amazon.com/3fatchionad...216363-1799918
Quote:
On a recent trip, I ate about double what I wanted at a restaurant because it was inconceivable to me to leave food on my plate, and let it go to waste. For my three day trip starting Friday, my weapon for this is my new Response Card: Excess food is wasted if I toss it and wasted if I eat it. Choose my wasted. I eat every snack offered by an airline, as if eating the processed, artificial, quasi-pretzels will offset the large $$$$ of the ticket. I'll even eat two when the flight isn't full and the cabin crew is handing out doubles. Planes are the only place I drink tomato juice, reveling in its good-for-me nutrition and good taste while ignoring the salt hit. Oh, well. __________________ XXXXXXX 7 XXXXXXX 14 XXXXXXX 21 XXXXXXX 28 XXXX||| 35 ||||||| 42 Completed Beck Program-day 32. 10 to go. Keep going! |
Sunday ending the 4 day weekend
I'm planning a three day trip starting this Friday, so will get a chance to work on the traveling strategies. Exercise tends to be difficult; I have a hard time breaking away to do some walking. I still haven't adopted a set of resistance routines, such as push ups, to do in my hotel room. Don't understand my resistance to doing that, but I just don't do it. I'll think about making that a Beck-style NO CHOICE item for this trip. hmmmmm.
Got in a nice walk with friends to see the winter ducks yesterday. All showed up as expected, as well as a Rough-legged Hawk, which isn't very common for me. We have lots of Red-tailed Hawks and many Coopers Hawks, but not so many Rough-legged Hawks. Also saw a Snipe fly right overhead; that's another not very common site for me. Sue (CoastalSue) - Great news that you back pain is starting to lessen. And great news about your bird house sales. Maybe some of the tips in Program-day 32 will be helpful when you are planning your next crafts fair. Sounds like a crafts fair combines tension, fun, lack of food choices, and being tired all at once. Easy to see that it's a difficult situation to plan. By, the by, what size hole do you drill for the entrance? Do you design as a nesting box for a specific species? Ann (Newlifestyle) - Waving. Hope your Thanksgiving was a joy and that you're recovering in style. MaryBlue - I'm really glad I read The Omnivore's Dilemma. It serves as a Beck-like reminder to me that I don't want to go near a typical fast food place. The section on the good foods made me very happy, even though we don't tend to buy the nationally distributed organic fruits and vegetables. (We buy the local stuff that is very low spray, near-organic.) How do you make horseradish sauce? I didn't know anyone did that. We run out because DW says that it spoils before we consume the whole jar, so she tends not to buy it until she has a recipe that calls for it. Readers - May your Sunday be peaceful. __________________ XXXXXXX 7 XXXXXXX 14 XXXXXXX 21 XXXXXXX 28 XXXX||| 35 ||||||| 42 Completed Beck Program-day 32. 10 to go. Keep going! |
Good morning,
Sue I do hope your back pain goes away completely. It is great your birdhouses are doing so well. Maryblu, Hello and it is nice to read your posts. Bill, when you go on holidays, is there a treadmill you could use or could you walk stairs to get your walking in. I remember one vacation I went on, they told us not to venture too far from the hotel by ourselves so I ran around the outside of the hotel. The staff thought this was the funniest thing they had ever seen. Week 2 Day 8 - Make Time Losing weight takes time and energy. Exercise 30 minutes three times a week. This is the day you make a sample daily Schedule and a Priority Chart. I think this may be useful. I don't feel like doing it. I will refer to response card one.....Do it anyway. On the sabotaging thought I was thinking, I would rather let things happen as they do instead of planning. Helpful Response: I have to learn the skill of scheduling now in preparation for more hectic times.....this is so true, if I have a plan I can get through anything. Day 9 Get moving commit in writing to make exercise a priority I always thought you needed to exercise for at least 30 minutes at once. The truth is five minutes is better than no minutes Day 10 Set achievable goals It is better to set goals that you will reach rather than setting goals that seem so far off. The example is to lose 5 pounds. That seems more attainable than to lose 50 pounds have a wonderful day everyone Ann |
Full Monday, all!
It's not Black Monday, nor Monday, Monday, for most of us wayword types, it is simply "Full Monday" coming up. I actually hardly ate anything today; just feel bloated. I know that a big part of that is the insideous sodium laced into everything processed. It really is a health threat. If something causes the body to retain water, that is a defensive response; inflammation is no good.
I am ready to be compliant ...will report on my success with Fat Smash as plan A. I have to start something, and I like the detox part of the original Fat Smash. I felt great on it. I know I am not supposed to dive right in, but I have to. I am just feeling too stuffed. BillBlue, I probably should not have said horseradish sauce. What they do is simply to grind their own root and their secret ingredient is a touch of honey. As I under stand it, the grinding process is quite ..shall we say, "harsh"? Teary process. No problem with it spoiling at my house; it goes on everything 'til it's gone. Good thoughts to you all. |
Hi guys,
thanks for the support on the back-still rather painful but did have a great massage-she really isolated one long muscle in the back that is strained and full of knotts. With more time it will get better. Ann, so true about planning when things get more hectic-One of my biggest downfall-always do well at home when doing my regular schedule- My dieting success is the inverse of how busy things are in my life and/or cooking for company. This is really slows my down to get this weight off quicker. I was really thinking about would to do next time-Make a hugh pot of some lower cal dish-chili con carne or gumbo-Have that ready versus buying a burrito. Being too tired to cook is death to my planned meals. BillblueEyes-good luck on your trip. I wish I could offer some wise advice on why one overeats, eats the wrong stuff, even eat stuff you don't really like and normally never would touch. I feel so trapped on planes-sit this tiny confined space with my knees in pain, trying to barely use the arm rest and smelling that stale air-in that mode I am likely to eat any place in front of me to lessen the tension and/or especially Boredom. This all follows hours waiting in a number of lines to get processed in one way or another. That whole hurry up and wait thing. Truly it all is just a hugh pain. I really feel that Beck is hard to do all the time and everywhere-Not that isn't worth the effect, but it truly takes increditable effort. I get thrown by the unexpected-the nice gesture of waitress was a surprise after you likely worked at having not bread, butter not dessert-My mind would go how nice of her, that was a fun thing to do-I focus on her actions and then I do the "automatic" eating of the candy. It kind of gets under my radar. It is real art to catch all of our sabotaging thoughts. When things are hectic and I need to get alot done, I am more focused on what is happening around me than what is happening IN ME. I also feel I have decades of using food as quick easy reward-The kid in me would have immediately gone GoodyGoody at the sight of the unexpected candy. My pattern is to rewarded myself for doing long hard tasks with foods.. It is tough to replace food with positive self talk. Even an old McDonald's phrase was You deserve a break today-I don't think they meant a nap. Good Luck and let me know things that work for you. We do make the birdhouse for a number of nesting birds here in Northern Cal coast. We have alot of titmouses, bluebirds, wrens, and ckickadees. There are specific guidelines for the size of the hole, the cavity, and location for the hole. We also have some red tail hawks in our area-we can see the cormorants get fish from the ocean and take off with them. MaryBlu I want to read that book also-ordering from the library. sue |
"Full Monday"
Got a haircut when didn't want to do anything else - that's a good Beck strategy put in practice. Ate and walked on plan close enough. CREDIT moi. But had two incidents that catch me by surprise.
At a coffee hour on Sunday, I cut up some Entemann's coffee cake and put it out. Didn't sample. Didn't take a serving. However, when the empty platter returned to the kitchen to be washed, instead of dumping the crumbs, I ate them. I just stuffed them into my mouth. :( Not that many calories, but just SO unnecessary, SO unplanned, SO out of control. That's a challenge for me to work. A similar thing happened while shopping at Whole Foods. They cut open a whole 80 pound wheel of Parmesan cheese - a spectacular event with much fanfare and great smells and ooohs and aaaahs from the crowd. They offered samples with a fine pear preserve. Really tasty, and on my food plan to eat samples of unusual or expensive foods. BUT, I went back and had seconds. :( Again, the calories are easily absorbed as my afternoon snack, slightly large. But, it annoys me because taking seconds in NOT on plan. Oh, Well. MaryBlu - Thanks for the title for my post today. I share your feeling about the aftermath of too much processed foods. But, I don't think about it, perhaps because I don't have a name for it. Can you think of a name for "processed foods blah?" Looking forward to hearing about Fat Smash; I know nothing about it but am positively prejudiced because of the neat name. "Calorie Smash" just doesn't do it, LOL. I may try the grinding horseradish route, if I can get my DS interested. He's the most tolerant to food heat in our family. Ann (Newlifestyle) - LOL at you walking around the hotel. I once stayed in a hotel in Los Angeles where they didn't recommend walking outside. Kinda creepy feeling. The treadmill is a good idea; it would be a change of pace for me. Making Time is becoming an issue for me. I keep adding things to my life and feel squeezed. It's about making choices and dealing with the childish notion that just because I'm capable of thinking of more than 24 hours worth of stuff a day, that makes me different and in need of more time. Making time is about making choices. Sue (CoastalSue) - Useful insight for me there: the unexpected grabs me. Thanksgiving Dinner was an easy success because I planned it for a week in advance. The mints offered by the waitress came with no time to plan a response, and my automatic response was to eat FREE food. Yes, working the Beck strategies "always and everywhere" is a challenge. I'm going to put some extra effort into identifying unexpected situations so that I can work out some strategies to respond. Your nesting boxes sound so cool. I'd love to have a Bluebird box. Probably because I'd love to have a meadow that attracted Bluebirds. In my current yard, a Bluebird box would hang, unused, right next to the wistful-thinking-hummingbird-feeder. Readers - "Full Monday". Full life. __________________ XXXXXXX 7 XXXXXXX 14 XXXXXXX 21 XXXXXXX 28 XXXX||| 35 ||||||| 42 Completed Beck Program-day 32. 10 to go. Keep going! |
Happy Monday everyone,
Maryblu, good luck with your Fat smash diet plan. I know nothing about it. I know for me I chose ww at first but now calorie counting seems to make more sense to me. Sue, I know when I am really busy during the day, I try to make something healthy in the crockpot and then it is ready for me once I get home. I also pack a lunch bag so that I am not tempted by the smell of food. I am not tempted because I don't let myself get really hungry. I pack healthy snacks. I am only allowed to eat from this lunch bag. I find if I plan it, it works. As I write this and read it, I am thinking I may have some compulsive disorder or something. My Dh is laughing at me when I told him what I wrote. He said, "you don't really tell people about packing your lunch bag, they will think you are strange." I may be strange but I find if I plan it works for me. Bill, I think it is difficult when you aren't expecting something and then it happens, the planned stuff seems easier. I know at Costco, they have samples but since I know this I go in and don't give myself the right to sample anything. I am afraid that if I do, it may be a trigger for me. Wow I realize I have food rules...oh my, I think I need a book on something else. Beck sure makes me think a lot. I do hope you all have a wonderful evening. Take Care Ann |
Day 11 - Learn the Difference Betwen Hunger, Desire, and Cravings
Today I am going to learn a very important skill, I am going to learn the difference between just wanting to eat, actually being hungry, and having a craving. Sabotaging thought: I know when I'm hungry and when I'm not. I don't need to fill out a chart. Helpful Response: Chances are, I sometimes have a desire or craving but label it as hunger, which gives me an excuse to eat. Monitoring the difference today on a chart will make it more likely that I won't be able to use this excuse in the future and end up gaining weight. I really think I will need the (Do it anyway card). Day 12 Prove you can Tolerate Hunger and Cravings You need to recognize that hunger and cravings are uncomfortable, but not nearly as uncomfortable as other things you have experienced in your life. Okay I think this day will need more work. I don't want to go all day without eating. I will have to talk myself into this. Oh wait the fine print says check with your doctor that it is okay to do this. I have to find a doctor that says no....ha ha. This one I will have to work on..... |
Helllo All,
Ann you are not strange but awesome for all of your preplanning. I want and need "complusive" organizational skills. I like the idea that you can only eat what is in your bag-we made one sandwich each on day of the fair but it was not enough-should have added some fruit-more for a late afternnon snack-But being too hungry about 4:40 that opened us up to the idea of having some of the treats at the fair. I get kind of scattered when my rountine is changed-that was what the hugh push for the craft fair did for me. When I am in a busy/stressed new situation, tend to fall back on old ingrained habits. I am having difficulty transfering what I learned at home to hectic food stimulating environments. Working on it but not consistant enough and have slowed down my losing rate. I really like the idea of only eat what is in the bag. thanks- going to use it in the future. PS this is way we post here so those thins don't think we are boring /strange and help each other win in losing weight. thanks Maryblu-could you share some info on fat smashers? How do you detox? BillblueEyes-Work on forgiving your minor slip ups-good. But how the heck do we stop this "quicky" bites in new places. particuliary if it is quality foods-I would forgo some poorly made frozen stuff-but a fine cheese with pear gets me curious. This is actually how sometimes I learn to use new foods for new tastes. Had BBQ white peaches with blue cheese and thought they were great-nice easy but elegant fairly low cal dessert. since you had the plan-what would could have reminded you to stop the second helping? I ask as I am trying to some visual clue to stop over eating when out of the house. I am so good when I near my scales and recording as I am going along-Am I truly just being rebelious when out of the house or when we have guests- Maybe if I can record every bite in a small notebook even when I am around guests ( boy that would be wierd to do a dinner party) or when I am out for a meal. Anyway trying to figure out some back up to when I don't catch the sabatoging thoughts. laying low today as we both got bad colds and I re-annoyed my back last night. I hope to be up by Wed. Billblueeyes-I am surprised that the hummingbird feeder isn't busy-wrong time of year? Ours are year round here. They love the nastursiums which are prolific here. good thoughts to all sue |
Tuesday
Ate on plan but little exercise due to over booked schedule yesterday. Oh, well.
Really enjoyed Clementine's for my evening snack yesterday. It's the season to always have a box of them in the fridge. Makes the whole fridge look healthy. Last Saturday we had Clementine's in the car during our outing; I looked forward to the first one being peeled; the odor filled the small car with freshness and health. So much joy in such a small package. Ann (Newlifestyle) - Re: "Wow I realize I have food rules" For me, that's a good thing. My sampling rule is part of my food plan. For example, I skipped (3 times!!) the Cape Cod potato chips set out in Whole Foods. I used to eat them under the rationalization that I was taking care of my need for potato chips - thus avoiding a LARGE consumption later. But, I think that's bogus. I only need potato chips because they're in my face. Skipping them didn't leave me feeling deprived. Your lunch bag seems like a stellar idea. You bring a portable food environment. You can look forward to the snacks in the bag. Other food temptations are reduced. Since I take my lunch and 2 snacks to work each day, that seems logical to me. Just ignore those thins who think it odd, LOL. The notion of Desire helped me, especially when about to serve myself seconds because food was visible, or because others were having seconds. I had previously thought that I was still Hungry. This chapter helped me to be more comfortable with the benefit of staying out of site of the buffet tables and appetizer tables at a party situation. I have a history of hanging around the buffet table. LOL at you shopping for a doctor who denies you permission to do the hunger exercise. Naughty Ann, LOL. I initially thought that exercise was sorta dumb - I've skipped lunch before. But my memory of skipping lunch is about how hungry I had been. When I did the exercise, I was surprised that the hunger passed in about 15 minutes, and I didn't think about hunger until the time of my afternoon snack. What I learned from that changed my concept of being hungry - it's just a feeling, which may not be completely true (or may not need emergency response). Now, I'm really glad I did the exercise, and recommend it to anyone who reads the Beck book. Sue (CoastalSue) - Ouch on your re-annoyed back; wish you fast healing. It does sound like you would benefit from packing a larger "bag" when tackling a fair. You might have to pack it the evening before if you're likely to skip it because the morning is so busy. In Massachusetts we have Ruby Throated Hummingbirds in season - no others at all. But even so, they have never found my small city yard. "Prolific nasturtiums" !!!! Don't I wish. MaryBlu - Waving. Readers - Hunger is not an emergency. It's a feeling. The next meal/snack is scheduled soon. __________________ XXXXXXX 7 XXXXXXX 14 XXXXXXX 21 XXXXXXX 28 XXXX||| 35 ||||||| 42 Completed Beck Program-day 32. 10 to go. Keep going! |
Thanks for asking!
Oh, thank you, Sue for asking about Fat Smash. It is such a healthy way to eat. I never did buy the book; I just followed what the 3FC review said to do. Was probably the best, because from what I understand, there is some confusion caused by following the book. So, here in a nutshell is what I have interpreted to be Phase I detox..follow for 9 days, then add some meat, fish, etc....like South Beach Phase II... When you dofollow PI, you get about 1300 to 1400 calories and more than 35 gms. of fiber.
Unlimited fruits and vegetables..cooked or uncooked. Just no potatoes or avocados..may use a little bit of olive oil..some wishbone spritzer for salad, etc. I just use common sense and don't worry about "allowed"..when you run it all through myfitday, it is all low cal,low fat, and high fiber. 2 glasses of skim milk per day, if desired 2 6-oz servings of yogurt if desired...no sugar, low fat 1 c. old-fashioned oatmeal, if desired 2 c. (up to 2 cups) of brown rice, if desired 4 egg whites (up to 4, if desired) So a typical day for me always includes kefir (instead of yogurt)..low fat, plain Oatmeal, milk, frozen blueberries salad rice/pepper/veggie/beans/salsa citrus fruit apple (still have my own dear Honeycrisps) roasted vegetables..especially kale or cauliflower egg white/hominy/bean/onion/pepper stir fry There is a Fat Smash thread...and the 3FC review....just don't get too hung up in "allowed"..you can't lose with the basics The only tough part for me, and it is a bugger, is that I do biz lunches at least 2 times per week..and it is usually something already arranged...really tough Bill, glad you can talk someone into tackling the horseradish grinding. Have you found any roots? I hear you are supposed to do it only in the months with an "r" in them....for my neighbors, that is "Aurgust"...:^: |
hello to you all,
just a short note to wish everyone success. Really been a a big bump today-very sore back and bad cold. I ate very little as have no sense of taste or smell. One of those rare days when food has no appeal to me. Maryblue thanks for the info-sort of tired of cal counting and bit bored-This FAt Smashers sound like a change-I'll check out the other posting on it. It would get more veggies in me-. Really been thinking about ordering a small hand held cal counter on line. It is interesting that once I stop recording every bite-when out of the house and when we have company- I then over eat. maybe doing something concrete looking at current cal count would help temper the desire/cravings and the mindless response. I use fitday but it is a bit of pain to have to start the computer after any food and impossible with company or when out. take care sue |
Wednesday - Hump Day
Ate on plan and had a good gym day yesterday. I increased, just slightly, the number of reps in my chest press with dumbbells. That's important for me because my head gets back into being positive about the gym when I'm improving. CREDIT moi.
Still preparing for my three day trip this weekend. The big deal is because both adult kids and DS's GF are coming with us. I've rented a minivan so we can all drive in one vehicle. Having the standard concern that the rental place won't have the car we've reserved when I go to pick it up Friday morning. There's no benefit to worrying, I know. Does Beck have a chapter on not worrying about the things that aren't under our control? My computer has crashed a second hard disk within a week, so I'm in recovery mode, including posting without my spell checker. I haven't abandoned completing Beck days, but that may be on hold until I get my computer stabilized and get back from my trip. Day 33 is "Eliminate Emotional Eating", so it's a big one for me to complete. Calling these "complete" seems presumptuous anyway, but I accept that it means "completion of reading the chapter and doing the checklist." Emotional eating is the visible elephant in the living room. Ann (Newlifestyle) - Waving. Still pondering Learn the Difference Between Hunger, Desire, and Cravings. Desire is so capable of coming in under my radar, looking like a MUST BE SATISFIED NEED. When I'm prepared, I can see what it is. When I'm caught by surprise, I respond emotionally. It's a good place for me to invest energy trying to identify what's going on before I move my hand to my mouth. Sue (CoastalSue) - Sorry to hear that the back pain remains, with a cold to add to your distress. Hope it clears up for you. On the other hand, a few days of having no desire for food isn't such a bad thing, LOL. MaryBlu - LOL at "Aurgust". Reminds me that I, too, have great skills at rationalization. I used them to support my continuous grazing during my weight gaining years. It's my fear of the resurgence of my rationalization skills that makes me anxious when I start eating two samples at Whole Foods. I've been on my healthy lifestyle journey for 26 months but still feel that the slippery slope is just to the left or right of each foot step. Thanks for the Fat Smash micro-tutorial. The word "detox" tends to put me off, but, by your description, I can see that it's a period of breaking a habit and it makes good sense. Readers - May you be on plan today and may you feel comfortable giving yourself credit for doing so. __________________ XXXXXXX 7 XXXXXXX 14 XXXXXXX 21 XXXXXXX 28 XXXX||| 35 ||||||| 42 Completed Beck Program-day 32. 10 to go. Keep going! |
I appreciate you all so much!
I do, all of you!
BillBlueEyes, special thanks to you for leading us all.....if we all could just focus on Beck everyday, we would be fine. I do know exactly what you mean about "detox" turning you off. The reason I saw the Fat Smash book on the shelf and walked by it for so long is that is seemed so "faddish". Couple that with the link to Biggest Loser or Celebrity Fit Club, or whatever W$%@%^@%$%^ TV reality show to which it is attached, and make it a NO WAY, NO HOW kind of book. I never did buy it, and that was a good thing.......Here is why....... Apparently, there are some contraditions, not certain "rules" in the book. Lots of the posters on the Fat Smash thread are asking the "Is this allowed?" question. The great thing about following just what the 3FC review outlined is, it is easy and simple..so what if you use a bit of olive oil? So what if you use the Wishbone Spritzer? Compared to what most of us ate getting fat, is a little bit of "not allowed" this or that going to keep us from losing wt? HECK NO!!! Let's all just do it--whatever we have decided our plan is!!! |
Hello all
Maryblu, You are so right. Also, I like the way you explained the way you do the FS detox. It does seem like it would be healthy for you. Thank you for sharing it. Hi Bill, I am also thankful you are leading us. Making us accountable, giving us suggestions to help make this journey a bit easier (for lack of a better word). Thank you. Sue, I do hope your back gets better. I can only imagine it would be really painful. Day 13 Decrease Hunger and Cravings Find distraction techniques, that take your attention away from eating. By skipping or postponing a meal today you can practice these techniques. Distractions could be taking a shower or bath, do a crafts project, work in the garden, read a book or magazine, plan a trip. brush your teeth. day 14, Get Ready for Tomorrow Tomorrow I will start my primary diet. I have to remember that I can modify my diet in advance to have small portions of whatever I want from time to time.so I don't have to overdo it today. Think of activities you'll need to do tomorrow and for the rest of the week. Whether I need to pack a lunch, grocery shop, need extra time to prepare food. plan my meals in advance. I am off to plan my meals for the day. Have a wonderful evening everyone. Ann |
Hi guys,
A rather uncomfortable time for me, but both cold and sore back are getting better. One thing I noticed was without a sense of smell and/or taste I have lost some weight-The only sensation I noticed was hunger. I had no cravings and/or desire-food was just a textured pieces of stuff in a broth. chicken and veggie in broth. Stopped when I felt full-I just did not have all the old responses of-Oh it tasted so good, I smell the onions, ect . eating was so uncomplicated for me-I need to bottle a spray to deaden my taste and scent abilities while I diet. It is so much easier without all the emotions tied to scents and tastes. chocolate is so boring when I can't even taste it. BillBlueeyes-sorry about your computer-hope that it is fixed soon-Your weekend outing sounds great-It is fun to be with adult children-We see the the individual families but very rarely get us all togther. -sounds very special for you all. Stopping emotional eating is a HUGH task for me to master-I get some improvement and then once an again succumb to it's poisonous charms. Ann, I have lent my Beck book and please refresh me again about the difference between craving and desire.-If I can see the food-and then want it is that more desire? Anyway how important do you think the labels are? It is the old idea of wanting to eat more than my body can healthly handle. I actually like the day of skipping my lunch-interesting in that hunger really comes and goes and can be forgotten and ignored. I can ignore hunger better than emotional reasons for eating. thanks for your posting and good luck on tomarrow. MaryBlu So good to have you posting again. here's to success on fat smashers. sue |
Thursday with new Hard Drive
Ate on plan yesterday. Took two good walks, Feeling back in the groove. CREDIT moi.
Still preparing for my 3 day weekend like I was traveling to Antarctica. Bringing family to visit family is both comfortable and tense. Cousins are already making their own plans via text messages, so the adults may find our carefully orchestrated plans Overcome By Events when the young adults have skipped out for their own plans, leaving us to babysit. We can be pretty certain though that they will congregate where there is free food. My brown bag lunch today will be unusually elegant thanks to leftovers: cold broiled tuna, quinoa with black bean with tomatoes, salad. Am already drooling. Thanks all for your kind words. I, too, am finding this thread very helpful in my journey. I read your posts very carefully, and take your suggestions to heart. We are being diet coaches to one another. MaryBlu - Thanks for keeping us focused with: Quote:
Ann (Newlifestyle) - I can modify my diet in advance to have small portions of whatever I want from time to time. Good to be reminded that Beck is against hard rules about specific foods. Just hard rules about No Choice. If you plan it, you can do it. That works for me given my last several days postings that when caught by surprise, I respond with emotional eating. (I sure look forward to BillBlueEyes putting up Day 33 about Emotional Eating; he really has no excuse to dawdle about.) Sending good vibes to Ann planning her food for tomorrow. Sue (CoastalSue) - Ouch Ouch on your back and cold. Sending good thoughts your way. On the other hand, we could form a company and get rich from your discovery that deadened smell leads to weight loss. The CostalSue Diet Spray will make $$$$millions. You will be on Oprah. The world will think you a genius. We'll have such fun. :) Readers - There is power in working the Beck plan with a diet coach. And there is always room for one more. [ /font=proselyting] __________________ XXXXXXX 7 XXXXXXX 14 XXXXXXX 21 XXXXXXX 28 XXXX||| 35 ||||||| 42 Completed Beck Program-day 32. 10 to go. Keep going! |
Hello all.
Sue on day 11 it says Has it been at least a couple of hours since you late ate, does your stomach feel empty and could you feel satisfied if you ate a range of foods? If so you are probably hungry. Does your stomach feel reasonably comfortable, but you just feel like eating? If so that's probably a desire. Do you have a strong urge to eat a particular food or kind of food, with a yearning in your mouth, throat, or body? If so that is probably a craving. I hope that makes sense. Have a wonderful day everyone. Amm |
Completed Beck Program-day 33: Eliminate Emotional Eating
from the Beck DIET Solution: (Available thru the 3FC Store) http://astore.amazon.com/3fatchionad...216363-1799918
Quote:
It never worked, and I always felt worse because of the excess eating. Yet, I continued with the same solution every time I felt the tension. It’s embarrassing for me to write here how ingrained has been my strategy to use food to attempt to make a feeling go away. It only worked VERY temporarily, but I kept doing it - the very definition of insanity. __________________ XXXXXXX 7 XXXXXXX 14 XXXXXXX 21 XXXXXXX 28 XXXXX|| 35 ||||||| 42 Completed Beck Program-day 33. 9 to go. Keep going! |
On the Road - TGIF
Starting out for my weekend trip in a few minutes. I've just picked up the minivan - we got upgraded to a Chrysler over the Chevy. It's just a bit bigger for the months worth of luggage that always seems to follow us on the shortest of trips.
Glad to get Program-day 33 completed this morning. I recognized that I was dawdling for emotional reasons - it just looked like a hard step. SO, I said, Just Do It, and did. It wasn't so hard to "complete," but might be a continuing challenge to incorporate into my life. This and the next day, Solving Problems, seem to be the core strategies to take with us. Good reason for an emotional response; these strategies are to tackle all the feelings for which I eat. It is a good feeling, however, to feel like we are beginning here to grapple with some hard stuff that may have big payoffs. For my travels I've adopted a plus 25% eating plan. Two lunches and four snacks in the car are just fine; all food of my selection. Three BIG meals with family present minor challenges because of abundance of food. Two breakfasts at the motel are larger challenges because they are a FREE hot breakfast. I've been known to fall for bad packaged waffles cooked hot right before my eyes, bad pastries sitting in tall stacks, and sausages of unknown origin because they are FREE and I don't eat them at home. So, I'll use most of my extra allocation to get out of breakfast on plan. Am hoping that they have the usual buffet items of hard boiled eggs and mixed fresh fruits. I will start with these and leave less room for the stuff I wish I didn't eat at all. With any luck, the hotel will have a free internet connection and I'll be able to use your support as always. Ann (Newlifestyle) - Thanks for the clarification between Hunger, Desire, and Cravings. I had forgotten the strong physical differences. Sue (CoastalSue) - Hope the back and cold are healing. MaryBlu - Waving. I'll be traveling with the notion that there isn't anything that I can't eat; but that I'll always eat mindfully. Readers - Given enough time, negative emotions – just like cravings – will subside on their own. You don’t have to eat. A negative emotion is not an emergency. __________________ XXXXXXX 7 XXXXXXX 14 XXXXXXX 21 XXXXXXX 28 XXXXX|| 35 ||||||| 42 Completed Beck Program-day 33. 9 to go. Keep going! |
HI guys,
just a short posting to say hello-still in a bit of crabby pain haze-Earlier today I wrote a longer posting and then just closed the window without actually posting what I wrote. emotional eating in the critical issue for me. Really hope to spend some time on this. BillBlueEyes sound like you have a great plan for this long weekend-hope you enjoy the gather. I actually send DH down to the hotel buffets-He returns with only acceptable food-I am still at the monkey see, monkey eat level of sabatiging behaviors. Hi to all have a good weekend sue |
The December 2007 thread is available
The December thread is now available:
The Beck Diet Solution – December 2007 – Group for Support, Discussion, Diet Coach http://www.3fatchicks.com/forum/showthread.php?t=128075 __________________ XXXXXXX 7 XXXXXXX 14 XXXXXXX 21 XXXXXXX 28 XXXXX|| 35 ||||||| 42 Completed Beck Program-day 33. 9 to go. Keep going! |
Hey coastalsue, I was looking at a book on emotional eating and reading its reviews, saw that a reviewer recommended this one. "The Hunger Within."
I don't know what eating plan you're following, but since I've cut out the white stuff, sugar, (that includes any sugar substitute except an occasional diet soda), no flower, and not refined prepackaged much a nuttin' honey. I'm feeling so much better emotionally that I'm not even thinking about emotional eating.. (and can I stuff it in without realizing what I'm even doing when I'm upset, or depressed). Anyway, ain't Beck, just my personal experience. I now release your thread to go back on topic :D |
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