3 Fat Chicks on a Diet Weight Loss Community

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BillBlueEyes 06-25-2008 05:22 AM

Diet Coaches – Did make it to the gym even with walking home in the rain. CREDIT moi. All this shenpa talk is helping me. I became more aware of the number of distractions that I yield to while trying to get something done. Today I'll try to focus on experiencing the desire to wander off and see if I can stand it down and then get back on track. A good goal for the day.

onebyone – LOL at your image of the shenpa - why am I not surprised that you own an idea by visualizing it. Congrats on the dropping weight. Ouch for the slow start on sales this season, but the rains have to slow down. We had a cloud burst yesterday that must have dumped a full inch in 20 minutes. The clouds were just done and let go.

Erika (eusebius) – Kudos for your rigorous exercise routine. Good luck on your voice exams today.

spryng - Kudos for barreling right along on your No S diet plan. I like your child plate strategy.

JennyG - Do buy the book so you can start out right away with making your Advantages Card. Are you already under way with a diet plan and an exercise plan?

Readers – "Cognitive Therapy helps you identify your sabotaging thinking and effectively respond to it, so you feel better and can behave in helpful." Beck, pg 20.

Completed Beck Program-day 42. You’ve met your goal. Congratulations!

JennyG 06-25-2008 08:41 AM

Yes, I am already eating healthy and going to the gym for cardio and strength training 4-6 days a week. I actually never heard of the Beck program before, I just happened to stumble across it last nite, I am stuck, I am slumping and I think I need a change, I have been with my dietition for 2 1/2 years and I think I just need something new to get my last 36lbs off of me!!! HELP! lol. I am going to go buy this book today!

kuhljeanie 06-25-2008 09:13 AM

morning all!

once again, (yes - be SHOCKED...) i'm really, really tired. DH got in very late last night from a business trip, and i couldn't fall asleep until he was home. DS, however, didn't get the memo, and was up crying to be fed at 5:45. sigh.

hi sue, i wish i could spend 16 hours a day with el nino! i work full time, so the mornings and evenings are about it for now (except for the weekends, but those are usually so crazy busy i'm only half enjoying them.) we try very hard to make sure that for the most part he eats exactly what we eat, and we've been really surprised by what he likes. one night he ate an entire pile of pickled ginger, and he's been known to mow through grapefruit, asparagus, and spicy black bean soup. the only thing we really have to watch is the texture, since he's only got two teeth. once he can grind, there'll be no stopping him. so fortunately his food is more or less like my food, except that it's the full fat version (hoo boy can that kid eat cheese!) and usually sort of gummed up and slimy by the time he's worked his way through it. :drool:

onebyone, love that picturing a shenpa as a woolly mammoth! mine look more like an animate little collection of surgical staples, tightening up all my insides and sort of threading up my body to my mouth; which will either open for food, or to say something i'll feel stupid about later. for some reason that happens a lot when i'm with my husband's friends. they're really nice, but they've been a group since college and it brings up a bunch of old "not fitting in" stuff for me (although they couldn't be lovelier.) i always feel like a dork when i'm with them, like everything that comes out of my mouth makes me seem really uncool. i haven't felt uncool in almost 25 years...interesting, huh? that particular shenpa doesn't make me want to eat. it makes me want to get away - leave the party or dinner or whatever. much easier to identify than the ones that make me want to eat. i like bill's word to describe them - distractions. it makes so much sense!

erika, go on with your bad self! it feels so good to get in an exercise groove. there's something to be said for momentum...and hope you got to sleep at a decent hour! :coffee: welcome jenny! and spryng, that's so nice that you get to stay home with your kids. how old are they? we're thinking about #2 - was it a huge transition from one?

DH's birthday today, so after work i'm picking up el nino and heading up to dayton to meet him for a dragon's game. hope it's not too late a night...tomorrow after work i've got groceries and need to start baking for a tasting next tuesday. wish me luck! this might be my first paying wedding gig. very exciting!


spryng 06-25-2008 06:02 PM

afternoon all! :)

I was so excited when I checked the mail today, there was a book!! opened it up, tearing it open with my teeth! LOL!! but it wasn't the Beck one, darn it!! maybe it will be here tomorrow. No it was the book FATA$$ no more, how I ate cheeseburgers and fries and still lost weight. Real name of the book btw,lol.. well it's a good read but I think I'll stick with the No S diet, I'm loving it so far :)
But my day is going great! Work went by fast. I listen to audio books as I work and I've been totally engrossed in my new one. So that makes the day go by faster :) my two youngest go to daycare while I work, they are a handful, the other two (8,7) have plenty aroound the house to keep them busy so they don't distract me much. I just take breaks to check on them, make lunch etc but they mostly play outside which I can see from my home office window which is really nice :)
and kuhljeanie, yes it was a big difference from 1 baby to 2, but my two oldest are only 11 months apart so that makes a big difference,lol.. it was like having two infants. Moving from 2-3 was a breeze but 3-4 was a trial!!! didn't realize how hard it would be. but now that my baby is 2 it's much easier :)
Jenny, I hope you like it here! I just joined as well. I ordered my book off of amazon but am still waiting for it to get here :) in the mean time I'm doing my diet plan and getting to know these lovely ladies :)
Erika, so you just started the Beck plan 9 days ago? how are you liking it so far? I did body for life last year and it was really hard for me, I ended up selling it. It was too low carby and as I've said in previous posts those really mess my body up but I've seen great sucess in others!!

what weightloss plans is everyone else doing in accordance with beck and I saw she encourages us to have a backup weightloss plan as well, what is it if I may inquire?

wendylan 06-25-2008 06:34 PM

Hi everyone,just checking in,Welcome JennyG and spryng!! Been busy with work and kids and everything.Tonight my son agreed to go to the Y with me for the first time since summer began so I will be getting my workout in.Good food day today and no sweets this afternoon at work,first time in a long time.Some co-workers work on crossword puzzles in our down time and I never liked them but about a week ago I started working on some.Today I worked on the puzzle in the afternoon when we were not busy instead of thinking about afternoon sweets.I am not so great at the puzzles yet but it kept my mind occupied.I get alot of fitness type magazines in the mail and I usually have one of those with me also.I read the magazines and cut out recipes or articles that interest me and then I have two binders.I put recipes I want to try in one and fitness tips,workouts,motivational pieces in the other binder to refer to.
I am searching now for a good set of overall exercises to do at home with 3-5 lb weights,fitness ball and ab roller.Need some strength training to do at home since I am never getting to the Y this summer.I have the bike and treadmill at home for cardio and the very cold pool in the yard.

kuhljeanie-I really is difficult to organize everything when working and having a family but it sounds like you are doing a GREAT JOB.I too am working 4-5 days a week and try to get some healthy foods into the kids and it is not easy.

eusebius-Sounds like you have this step[exercise plan] down.I was doing well with 3-4 day swimming laps before school got out and things got jumbled up.My son is my swim partner and he was practicing for the swim team and always wanted to go.Once we opened the pool at home he announced he was not joining the summer swim team because he wanted to stay home and play with his friends and swim team is a 5 day commitment.I would not force it on him but I still want to get there a few times a week.I have options at home too but I have been lazy.

coastalsue-Just Do It,get writing that journal and don't give yourself a choice.I mean that for myself too,I have not been journaling either.

BillBlue Eyes- "Any reasonable diet will work for you if you have the right mindset." Beck, pg 19. thanks for the reminder.I was thinking of an article I saved to figure the number of calories to maintain your current weight and then to lose weight.My calculations came to 3300 cal to maintain my weight.Do I really eat that many calories in a day? Bet I do due to the sweets.So even if I ate 2000 calories the formula says I will lose.Any resonable diet can be followed for 1500-2000 cal a day.

maryblu-Enjoy your nice weather,I remember you posting about so much ice and snow not long ago.

eusebius 06-25-2008 09:32 PM

Hi everyone - just a quickie tonight as I was up at 5 and am melting away.

Today was Day 10 - Set a short-term weightloss goal. This one I like very much and still have my 5-lb weight tracker in my sig from last time. I know there is still part of my mind that isn't fully giving myself credit for these 5-pound increments but that's all part of the shenpa. ... those staple like creatures, Jean! Love it!

I was exhausted by the time I got home this afternoon but still pushed on and did an upper body workout. Now I'm dead and cranky but my arms are stronger LOL!

spryng, I have done Beck before at least in part but I decided to start up again along with BFL. I do include all my complex carbs though. If I start plateauing I may cut them back a bit, but so far I am having a whole grain with most meals. that is great that you have everythiing so well worked out with your kids!

hi wendy!! good to see you again!!

Welcome Jenny, my hometown is Saint John NB and I'm a Mount Allison grad. I love PEI!! I haven't been back there in so long that I have yet to drive on the Confederation Bridge! I am sure you're going to love the Beck program and all the fantastic people in this group. Congrats on your fantastic weight loss so far!

Bill - great job getting to the gym despite the rain! Facing down the shenpa is really such a great practice. But I'm not sure if I want to wave a red cloak at it, LOL! We are the yeti matadors of 3FC!!

OK, as you can see I've totally lost it now. Night all!

coastalsue 06-26-2008 02:37 AM

Evening All,

onebyone-i loved the moose-mooses and flamingos-long legged and awkward-just love them. wish I could see your show-great pic of the twins.

Sprying- you are amazing to work with 4 children. My diet of choice is counting cals-gives me the most flexibilty, really learning alot about different cals of the foods and more about portions as have been weighing/measuring my servings.

Eusebius-your exercise plan sounds great. I swim 3-5 days a week and keep meaning to add weight lifting-lent the DVD and need to get it back. I also use alot of repeat meals-especially breakfast and lunch and dinner is generally protein. a high fiber carbo and 2 veggies.(plus occassional yummy wine)

Welcome JennyG-you have a great weight loss-Bet Beck will be the tool to help get the rest off-lots of good ideas in the book-plus this site is great.

Kulhjeanie-Much good luck on your wedding order-. Heard the cost of baking has really gone up recently-keep the pics coming.

Wendylan-Well I finally starting writing food plans down and counting the cals-not fun but really not that hard. Have you and could you use a "noodle and those foam weights in the pool at home?-understand not wanting to drive as much (each trip to the pool runs me over $2.25 a trip in gas. Our gas in town is $4.75 a gal and has been that for over a month. know there are books and tapes for water areobics-good luck.

BillBlueEyes-thanks for the link to Pema-notice your fine computer skills in that you can put those two dots (umlouts-sp?) as needed in her last name. I'm still working at just getting pics up here. Sorry about the loss of the tree-it will take awhile to get adjusted to it's absent.

Well I have started making a daily menu and recording all that I eat. I have a sense of dread that soon I'll feel deprived and less sponataneous about food. That irrational force to overeat (harm my health) along with a mindless moments of eating followed by self anger at overeating. Been pondering the info in shenpa-It is very difficult for me to acknowledge/ to feel my internal tension-Often mis eating is driving by a sense of panic with a complusion to eat more or switch planned foods for caloric snacks. I did fine today but this reoccuring pattern does slow my loss down so much-just a matter of time when I start that crazed mind wrestling over food again.

take care all

BillBlueEyes 06-26-2008 06:01 AM

Diet Coaches – Removing a large tree from a city lot changes the shading dramatically, as DW says, "alters the eco-system of the neighborhood." Just noting the places with direct sunlight that were previously shady. A period of mourning to process.

At a meeting of only four people, two boxes of Dunkin Donuts munchkins were prominently in the center of the table, brought by the leader with expectations of making us all more comfortable. I had one - the first in a looooong time. Oh Well. I regularly avoid pastries at meetings as I initially did these. But I guess some combination of the small setting, few people, or leader's expectations tipped me. Afterwards I concentrated on not having more, and didn't. CREDIT moi.

Did a long walk after work, stopping for 2 pints of blueberries at 2 for $3 - a super price. CREDIT moi. DW had earlier bought 2 pints, so we face 4 pints of blueberries for two people. Life is sweet.

Sue (CoastalSue) - Ouch for that "sense of dread." That's the kind of stuff that I hope to use the Beck strategies to fight. Kudos for getting that thought out in the open so it can be dealt with.

wendy (wendylan) - Big Kudos for substituting cross word puzzles for snacking; that's right on Cognitive Behavior Therapy.

Jean (kuhljeanie) - LOL at el nino gummy up the cheese. Good luck with you wedding cake prospect.

Erika (eusebius) – Now that's a great image, "We are the yeti matadors of 3FC!!" Will work today at waving my red cape at the shenpa disguised as a charging woolly mammoth. [Looking for my LARGE red cape, LOL.]

spryng - My eating plan is my own simple design of what I figured I would like to eat for the rest of my life. I let my body choose the weight that matched that intake. Since I lost my weight before I discovered Beck, I had to add a second plan, so I chose calorie counting.

JennyG - Kudos for already eating healthy and seriously regular exercise. Beck should be a big help in getting unstuck.

Readers – ”Cognitive Therapy teaches people how to solve problems, and dieters can have lots of problems. For example, have you ever strayed from a diet for any of the following reasons:

• You finished all of the food on your plate but didn’t feel satisfied."
Beck, pg 21.

Completed Beck Program-day 42. You’ve met your goal. Congratulations!

JennyG 06-26-2008 08:22 AM

What is the advantages cards? Should I start them right away? I bought the book but I am just starting into it....I think it may be the help I needed!!!!

kuhljeanie 06-26-2008 09:52 AM

yeti matadors of 3fc
1 Attachment(s)
morning all,

still tired...but wanted to briefly check in and say hello. dh, ds and i went to a dayton dragon's game last night, and were asked to participate in the between-inning toddler race on the field. what fun! my guys are on the right, kid in blue. also managed to get my butt to the gym yesterday, against all odds. what an internal debate that was...yeti matador wins battle against shenpa staple monster! hiii-yaaa! i know i said it earlier this week, but man, i love you guys. what a great conversation!:goodvibes:

hi jenny, an advantage card is just a card where you've written the advantages of losing weight. it's a basic beck thing to do and to have, and you develop all kinds of cards to help remind yourself of what you need to do and why you want to do it. bill, wonderful work with the doughnuts! the first one is always the tastiest. the second and third ones, not so much. good luck with the berries. have you considered making a syrup or sauce with them? spryng, i'm calorie-counting with the dr. oz diet as backup. years ago i did the michael thurmond six week body makeover, which worked beautifully but turned me into a cranky, compulsive Dieter with a capital D. onebyone, can't wait to see all the mooses! your work is really fun. sue, i know where you're coming from. even though my eating is 85% on track, i haven't been doing the planning and checking off what i eat, and i'm not being honest about it with myself. i have this sort of rationale that says that i've been dieting so long, i don't need to do it anymore, i already know how to eat to lose weight. which is partially true - but i'm not losing weight, so really i just know how to maintain without a written plan. erika, fabulous kudo on the strength training. i'm going to exercise today with the idea that i'm training to battle my shenpa through not resisting the discomfort. nice!

have a great day - i'm taking tomorrow off for a me day. need to nap and get a pedicure and eat sushi. ahhhh. cheers!

onebyone 06-26-2008 11:46 AM

Thursday and some success
Good morning coaches

That attractive badboy of a shenpa was luring me last night to eat. But since I could see what was going on, I turned my back on him and ignored him and he went away. Specifically, I had had my supper, was trying the No S plan on for size yesterday (thank you spryng for bringing that simple to follow plan to my attention) and since it was 9pm, and the day did not begin with an S I could not have a snack as that is what that would have been.
I decided I was very tired and went up to bed instead. Had a long good night's sleep.

I'm not sure where I am at in my weightloss plans. I'm sort of floating about, not committing to anything and certainly not writing down my food which helped me out immensely when I did do that. You see, I filled up all the pages of my Beck book and when it was full I stopped.

OMG. You know what? I am going to deal with this artistically. DUH. The shenpa worked cause I can see it; I can visualize the idea. I need to make myself a weightloss focusing book of some sort. Yes. Wow. I have never even thought of creating my own journal for this. Wow. Gee you guys. Don't let me off the hook on this! Please ask me how that journal's coming along okay? I need the gentle reminders to do it.

And so. I found out that the ceramic room floor, studio and kiln room, will be completely redone at any time. Hmmm. All loose materials on all shelves must be dealt with and moved out. YIKES! My 10hr a week job will double in hours. Oh yikes. Talk about your shenpas. Once the July 1st holiday passes I have to start tossing the stuff out of the room, major cleaning and re-orgainzing and with the loss of Penelope my boss and the only ceramic teacher in the school gone by then (she's officially at her new job July 1st) that makes me, a veteran of only THREE ceramic classes ever(!) head of the studio until the new hire shows up whenever they hire them. Possibly September. I don't try to think about this. I will just do what needs to be done. the tough part is balancing all of that with getting stuff ready for the weekend markets, for trying to figure out what the heck will sell this year, and for continuing posting to my blog, and my etsy shop and getting ready for special local art shows like the two or three arts in the park coming up in July and August...and now this small job may take up a few weeks of my making-things time. it means I have to, yet again, DO MORE (I feel the shenpa awaken here). I'm really not a born multitasker. I actually need three days off in a row to feel good. I enjoy lots of downtime where I do nothing for days and days. I am very far away from that schedule. Very far. OH WELL. NO CHOICE. Not scratching that shenpa. I've chosen all these things. I can back out too, but choose not to.

Sorry to gripe. Didn't mean to. I'm ready to make a plan for myself again though. And that my friends is progress.

Have to get back to it.

Enjoy your day...

PS. Welcome new Becksters! Love reading your posts!
PPS. I am going to add another S to the plan for me: No standing while eating...or Sit and eat always... Becksters we get this one eh? very important.

JennyG 06-26-2008 03:55 PM

Quick question? When it says under your post Completed Beck Program-day 42. You’ve met your goal. Congratulations!..... does that mean you all met your goal in 42 days? lol, maybe thats dumb but just wondering!


spryng 06-26-2008 04:10 PM

Hello it's me again :)
just a quick post from me as I'm about to head out to do a TON of errands now that I am off work.. no book yet :( was really hoping it would be here today, but maybe tomorrow. And yes what are those cards you encouraged us to fill out while we are waiting for our books??
well, sorry to post and run but I'm late! :)

eusebius 06-26-2008 11:18 PM

Good evening yeti matadors! Olé!

Today was Day 11 - Distinguish Between Hunger & Cravings. I am actually finding this much easier than I used to. And I find now that the higher protein levels in my diet mean that I no longer have the drastic low-blood-sugar spikes I used to experience, which made me feel hungrier than I actually was. So things are stabilizing quite a bit in that department. Thank goodness!

Also high-intensity interval cardio again today ... I ratcheted up the speeds just a tiny bit, by .1 mph for each interval ... baby steps ...

I think perhaps I have not been eating enough for my activity level, particularly in the protein department, so that my body is in a bit of a starvation mode. I am going to try and tweak things a bit that way.

coastalsue - your exercise and diet sound great! I do highly recommend weight training. I have noticed immediate improvements in my energy level and also in everyday tasks, like lifting groceries and opening stubborn pickle jars. WTG on recording your daily menu ... I completely know what you mean about the sense of panic and the mind wrestling. It can be so overwhelming and it's hard ... but possible! ... to separate from those feelings and witness them.

Bill - good job eating only one munchkin (or, as they are universally known this side of the border, Timbit). I think they have about 30 calories in them so I wouldn't worry too much! May I have some blueberries please? Thanks very much (burp).

Jean - Now I am visualizing you as a proud matador wielding a giant staple remover! LOL!! Enjoy your lovely day off! You definitely have earned it!!

onebyone - awesome tactics. Turning your back might not work on a bull but it definitely defeats the yeti. I think the visualizing book is an absolutely brilliant idea and even something you could publish later on!! As a freelance musician I totally feel the crazy uncertainty of your work situation. Last term I was loaded with extra responsibilities at the university when my full-time, now tenured colleague went on maternity leave (something i wouldn't even be entitled to!) I got all her students and her masterclass, and a bunch of her other duties fell on me as well, still on one-fifth of her salary, this at the same time as premiering a concerto. Doh! The shenpa got me! you are much more aware now and can use this wisdom to your benefit.

Jenny - I think Bill made a sort of tracker for his progress on the 42-day Beck program, which he completed a while ago ... but this was actually already after he'd lost all his weight and was working on maintenance ... am I on the right planet there Bill? :)

spryng - the advantages response card is basically a list of all the reasons you want/need to lose weight. you write out the list on a 3x5 card (mine is a memo on my phone) and read it several times a day to remind yourself of your goals and how important they are to you. It really helps!! Also many of us have posted our lists to this group as a sort of accountability tool and a prompt for discussion.

Hugs to all and to maryblu, wendy, heidi and anyone I've missed!

BillBlueEyes 06-27-2008 05:53 AM

Yeti Matadors – The big deal for me in Program-day 11: Differentiate Between Hunger, Desire, and Cravings was becoming aware that Desire wasn't hunger. In particular, not only was Desire for seconds not hunger and that it was rather easy to avoid by not having the serving dish on the table.

Did my weight session at the gym. CREDIT moi. Small things: deliberately thought about the spoonful of granola and fruit I was eating to avoid thinking about the next spoonful. CREDIT moi.

Really enjoying the matador variations here. Perhaps we need to extend the Beck program to include Program-day 43: Mix Your Metaphors, LOL.

Jean (kuhljeanie) - Kudos to your yeti matador for defeating the shenpa staple monster, LOL. And Kudos to you also for getting to the gym even though tired. Thanks for the picture of el nino. And thanks for reminding me that the second munchkin wouldn't taste as good as the first anyway.

onebyone – Alright already, go buy yourself a notebook for recording your food log, LOL. I keep mine in a Microsoft Word document, but pencil and paper should suffice. Ouch for the extra work in the ceramics lab. Kudos for standing down the Desire to eat after 9 PM.

Erika (eusebius) – Kudos for increasing the exercise speed. Neat that you adjusted your diet with protein to level off the sugar spikes. Thanks for the word Timbit, that's new to me. As kids we called them donut holes, which I prefer since there must be negative calories for consuming a hole. [e-mailing blueberries]

spryng - I suggest that you wait until you get to the program days in the book before creating your Advantages Card. It's not a rush thing. For me, I created my list of advantages once, and have subsequently revamped it at least a dozen times as I come to realize what's most important for me. The book gives a list of examples, most of which were appropriate for me in my first list. Keep the faith; Amazon will deliver, LOL.

JennyG - Nope, not right away. After you finish the first four chapters which, for me, were some of the most important of the book, you'll get to the 42 days of the program. Program-day 1: Record the Advantages of Losing Weight is first. That's when you create your Advantages Card. As Jean (kuhljeanie) said, reading it daily keeps us reminded why we want to stay on our eating plan and exercise plan. I keep mine in an Excel spreadsheet where I also keep my checklist. I've read my Advantages Card daily and checked off the checklist daily for the eight+ months I've been doing Beck.

As Erika (eusebius) noted, I created my "program days completed" tracker when I first started, to encourage me to complete the whole thing. I couldn't figure out how to convert one of the standard trackers into counting from 1 to 42, so I just rigged this one. Even though I was working the program every day, it took me 74 calendar days to complete the 42 Program-days, taking more than a week to do the one day exercise, Program day 12: practice Hunger Tolerance, and several days on others such as Program day 27: Master the Seven Question Technique.

Readers – " … have you ever strayed from a diet for any of the following reasons:

• You felt upset and thought that eating would make you feel better. …" Beck, pg 21.

Completed Beck Program-day 42. You’ve met your goal. Congratulations!

spryng 06-27-2008 01:21 PM

Afternoon all! :)
ok so today I'm off work early, got on at 4 am so I could finish by noon, I don't do that very often, lol..
ok, so today is going great OP.. but last night was not the case. Did great all day but after my errands I was ravenous! I didn't binge or anything but I defintely ate more than one plates worth, lol.. but today it's going well and I'm proud that I've done this well this week :)
erika sounds like you are doing great! yeah I have hard time determining craving vs desire too. like last night I was satisfied at one plate but it just tasted so good I kept eating, lol.. not good!
billblueeyes yeah I'm trying to exert some patience, lol.. not easy for me ;) but maybe it will be in the mail today!!! (keeping fingers crossed) I'd love to spend the rest of today reading :)

JennyG 06-27-2008 11:20 PM

Well, I am on day 4, and I love this book!! I also joined weight watchers today, so I think I will be back on track in no time!! I am so excited, I have some advantage cards wrote out, they are great, it really goes to show how many times u don't eat sitting down, which is now my new goal for this week!!
hope you all have an excellent weekend, I'm going to Celebrate Canada day from now til sometime Tuesday nite!!

BillBlueEyes 06-28-2008 05:53 AM

Diet Coaches – My walk was to Whole Foods to buy bananas. CREDIT moi. Small things: bought smallish bananas rather than the largest I could find, just because that's the size that made sense for me. Previously, I always bought the biggest driven by that same feeling that wanted more of everything. CREDIT moi.

Read an article in Gourmet Magazine on how to make marshmallows. I now know how. Consist of sugar syrup blended into cold water with a little gelatin to hold the air, with some vanilla extract for flavor. Nothing more. I really want to make them just to watch the transformation. But I don't particularly want to eat them. I haven't bought marshmallows since my kids needed them to burn over a fire. I could add then to hot chocolate but I don't drink hot chocolate in the summer. Actually, I don't drink hot chocolate in the winter either. I could keep them, "separated by parchment paper, in a sealed tin container for up to two weeks." And then throw them away. Oh Well.

spryng - Kudos for "doing well this week." Amazon will deliver your Beck. [Sending patience.]

JennyG - Boy oh boy, isn't it a surprise how often we eat when not sitting down. I'm still working to remember to not pop the last spoonful of whatever I'm serving into my mouth. Or, blush, to eat from my plate while carrying it a few feet to the table. Kudos that you're already on Program day 4: Give Yourself Credit, and Kudos that you've joined Weight Watchers. You're moving on.

Readers – " … have you ever strayed from a diet for any of the following reasons:

• You were too tempted by the sight of food when shopping at the supermarket. …" Beck, pg 21.

Completed Beck Program-day 42. You’ve met your goal. Congratulations!

spryng 06-28-2008 11:35 AM

morning all!!!
It came yesterday!!!!! yay!!!! I was headed out the door to run errands for the afternoon so I took it with me and read while dh drove. I am so psyked!!! I'm still in the beginning of the books so I haven't got to any of the daily things to do or think about so hopefully I can start on that tomorrow.
But anyway, today has gone well so far. I'll be away from home the rest of the day so hopefully there is no straying involved. Chat with you all later!

coastalsue 06-28-2008 02:03 PM

Hi everyone,

Big wave to all-Our internet service has been very erratic, but there is alot going on in our area-many, many forest fires on coastal mountains-burning for over a week now-most all homes so far have been spared. The fire have resulted in horrible air quality in many part of Northern cal. Being coastal we are better than most and the town has many vistors escaping poor air in the valleys. Basic game plan is for people to remain indoors and don't exercise outdoors to avoid irrating the the lungs-so it is bye, bye swiming for the next 2-3 weeks(this is how long they think the fires will lasts.)

Check in as our server will allow
take care

northwest 06-28-2008 09:13 PM

Hello Diet Coaches,

Haven't checked in for a while. Have been drowning in work. One person on my team on medical leave and a position vacant for the last month. Replacement starting on Monday. Worked til midnight 3 days in a row, then had to cook at a company picnic. Went home and crashed and slept 11 hours.

I am having trouble seeing the advantages of losing the additional 10 pounds or so that I need to lose outweighing my desire not to be on a diet. In fact, I think I was doing better when I was just focusing on the skills of the 14 days and not considering myself to be on a diet.

There is something about trying to follow all of the different rules, especially reading the advantages cards every day, that I think is tipping me into all or nothing thinking. If I don't follow all the rules I feel like I'm failing.

I tend to go off track when I become exhausted, and this last week at work has taken it out of me. Maybe I'll go back and read the "Get Back On Track" chapter.

BillBlueEyes 06-29-2008 05:38 AM

Diet Coaches – Small things: At 5:30 pm on Saturday, DW gave me the challenge to procure 2 (and only 2) 100% whole wheat hamburger buns for Boca burgers. Seems that the nearest supermarket sells them in packages of 8 or 12, which of course we could freeze and then toss when the freezer burn and ice crystals make them inedible. The two local bakeries both close at 5, so the obvious choices are eliminated. Using trusty bike, I made it to three places still open. Only rolls being sold as singles were dinner type rolls with nuts and raisins- not Boca burger compatible. Last place had ciabatta bread rolls that are deadly good, but no whole wheat at all. Settled on a whole wheat baguette. Problem solved. CREDIT moi. Life must be good if this constitutes my report to my Diet Coaches, LOL.

Sue (CoastalSue) - Ouch for no swimming due to the environmental problems in Northern California. Hope it clears soon.

northwest - Ouch for the workload; perhaps they should give you the salary of the unhired person until she comes on board. Kudos for identifying the "all or nothing thinking." Can't fix it until you recognize it. My sympathy for feeling that the list of things to do on the Beck plan are onerous. I feel that Beck understates the time it takes to: record today's food, plan tomorrow's meals, read Advantages Card, and check the checklist. After the 42 day program is complete, she suggests that they don't need to be performed daily, which should help. Although I have one standard meal plan, I still do the food recording, check list, and Advantages Card daily. But, I admit to suffering from the fear of sliding off the mountain with any small slip. Sending you warm support for finding your balance that gives you the support you need without undue burden.

spryng - Glad you got your book. Interesting thought, "I'll be away from home the rest of the day so hopefully there is no straying involved." Are you saying that you find it easier to stick to your food plan away from home than when you're at home? Just wondering if that's true for others. For me, it's easier to stay on plan at home - I think because there are no surprises.

Readers – " … have you ever strayed from a diet for any of the following reasons:

• You were too tired to cook, so you opted for fast food instead …" Beck, pg 21.

Completed Beck Program-day 42. You’ve met your goal. Congratulations!

yoyoma 06-29-2008 06:46 AM

I had temporarily put Beck on hold because I had to return my library book even after I'd renewed it. I just bought a copy, and I also picked up another book called The Thin Commandments Diet.

The author, like Beck, is a therapist. He's also got a proven track record of success with his patients (about 50% maintain their weight loss for years). Anyway, I really enjoyed reading it. The body of the book is very compatible with the Beck approach -- all about mindset and behavior. I think it really helped me to look at the problem of weight management differently.

The book is not in any way a substitute for Beck. It does not contain a behavior modification program. It does contain a separate diet plan, which I am ignoring. But I would highly recommend reading it. It reached me in a way which Beck did not, with the same basic message.

eusebius 06-29-2008 08:14 AM

Good morning Beckies - I hope you are all having a wonderful weekend. Mine's going pretty well. I weighed and measured this morning. Scale weight is the same but bodyfat % has gone down 1.4% and I lost another inch off my waist. So this plan is working!! Now the challenge is to stay off the %^&* scale until next Sunday ;)

I've also been doing Days 12 and 13, dealing with hunger tolerance and cravings. I did the skipping lunch exercise back in January and it taught me a lot so I didn't feel the need to do it again. I do recommend it though. As for cravings I've been finding that our talk about shenpa and awareness has been helping me immensely. My cravings lately are lasting about 20 seconds, if that. Go Yeti Matadors!!!

Spryng - WTG getting back on track with your eating!! Glad your book is finally here ... have fun reading!

Jenny - Happy Canada Day *waving flag* Glad you are enjoying the book! I know you will get so much out of it.

Bill - your creative powers are being tested with the hamburger bun episode ;) Good job!!

coastalsue - That is a major bummer about the swimming. are there any indoor pools around? or do you not use those?

northwest - I totally understand your dilemma. it has happened to me all sorts of times! The all-or-nothing and perfectionist demons have so often controlled my brain. I find it helpful to write down EVERYTHING I have to do, w/o exception, or get a service like vitalist or iwantsandy.com to send me e-mail reminders, and then (easier said than done) think only about the task at hand. It is so easy to get overwhelmed thinking of all one must do and as a depression sufferer I know that sometimes I just have to go one inch at a time, one weight rep at a time, one Beck task at a time. Keep in touch with us and let us know how you are feeling.

yoyoma - Thanks for the book recommendation! Sounds like it's really worth checking out. BTW you're not a cellist by any chance? ;)

jean, wendy, heidi, onebyone
and anyone else I've missed - big smiles & waves!

Enjoy your Sunday everyone!

yoyoma 06-29-2008 08:31 AM

No, no, I'm not plugged into music at all. I'm just a yoyo dieter and part of my motivation for trying to stick with this for the long run is to be a better role model as a parent. Actually, I'm looking forward to the day in the far future that I can ask the moderators to change my user name (to something like MaintainenceMom)!

spryng 06-29-2008 06:30 PM

Evening all! :)
ok so I have been submersed in the Beck Book, it's so informative and interesting! i've already written out my response cards, etc.. I'm far into the book but of course I'll do a day by day of Beck as I go on here so I can spend 24 hrs on each day :)
Erika, 1.4% is awesome!! you are doing great!! Yeah I've been staying off the scale too, I'll probably weigh this thursday since I'll be out of town all this next weekend for my brother's wedding and such.
yoyoma, what is the basic concept of the Thin Comandments? is it low cal? low carb? etc? I just love hearing about different plans :)
Billblueeyes, no I find it easier to stay on plan at home. When I go anywhere else and I have no control over making the food or what it's served on is a challenge for me. But this weekend has been ok since the NO S diet allows you to eat more and have desserts on the weekends(days that start with S) so it's been good :)
Well I can't believe the weekend is almost over! dreading another long work week :( but at least it's only 4 days.

yoyoma 06-29-2008 08:21 PM

Spryng (and anyone else curious), the diet he outlines is low-carb, I guess, but frankly I'm not paying attention to the diet itself. He does say at some point to use whatever diet works for you and provides references to several including WW, Jenny Craig, etc.

The body of the book is about 10 "thin commandments". That's just a gimmicky way to organize the content, but there's a lot substance behind each of them...

1-Strategy is stronger than willpower.
2-Think historically, not calorically (eg trigger foods).
3-The problem may be the food, not you.
4-Structure gives control
5-Separate mood from food.
6-Take control of your favorite foods.
7-Slips should teach you, not defeat you (my favorite).
8-Stop feeling deprived.
9-Treat your calories like dollars.
10-Losing weight is half the job (maintenance).

If any of those intrigue you, I can flesh out more detail.

BillBlueEyes 06-30-2008 04:47 AM

Diet Coaches – Had the opportunity to practice patience without using food. I stuck my neck out and did a good deed, only to get trapped for about an hour longer than I expected before I could extract myself. The whole hour was spend in the presence of attractive cookies while I was stewing about my predicament, feeling helpless, feeling like a victim. Lesson learned: when feeling sorry for myself, cookies feel like the solution. I had a huge Desire for cookies. I deserved them. They would make me feel better. A handful would be a good start. Cookies are my friend.

My response: I choose to have exactly one - per my plan. It tasted like a cookie. I had to deal with my feelings otherwise. For not eating the cookies, CREDIT moi. For being such a novice at dealing with a situation I created without wallowing in the feelings of a victim, Oh Well.

Erika (eusebius) – BIG Kudos for 20 second cravings - now that can be dealt with. (Up with that one can put?) Reminds me that the worst part of being a new father was when I was trying to walk my fussy son to sleep. Doing that for an hour or so wasn't so bad, but doing it without knowing when, of if, it would end was just miserable. I agree, Program day 12: Practice Hunger Tolerance was one of the greatest exercises ever. It really surprised me how easy it was to skip a meal and how quickly the hunger just went away.

yoyoma - Neat that you've found another source to help develop your Cognitive Behavior Therapy strategies. I particularly like "1-Strategy is stronger than willpower." It reminds me that I eat on plan when I have made a plan in advance and have made a commitment to it. Then, eating on plan is rather automatic. When I make food choices on the spot according to my mood, it's easy for me to just wander into the food forgetting about bounds.

spryng - Kudos for getting your Advantages Card done. Care to share with us your big ones?

Readers – " … have you ever strayed from a diet for any of the following reasons:

• You were too polite to turn down the dessert that your friend baked. …" Beck, pg 21.

Completed Beck Program-day 42. You’ve met your goal. Congratulations!

eusebius 06-30-2008 06:18 AM

Matadors olé! I can't believe we start a new thread tomorrow already. I guess I'm getting older because time is speeding by. Si jeunesse savait, as they say ...
OK I'll stop being pretentious. :P

Anyway, yesterday was free day (on BFL you get one free day a week to eat whatever you want). It wasn't quite the depth of debauchery of last week's free day, but it was pretty bad by any normal diet standards. Which is OK! It's part of the plan. But I think they will gradually be normalized as the weeks go on. Maybe just a couple of treats and some wine.

Yesterday was Day 14: Plan for Tomorrow. That was easy as I'm already supposed to do that with BFL, but I still think it's a powerful tool. Being able to say NO CHOICE, as Bill did when faced with dozens of cookies, is like a laser beam that focuses your brain and keeps you on target. Just another Yeti Matador Weapon!

Bill - Now I'm starting to wonder if the shenpa's fur is blue and he says stuff like "Me no can stand it, me want COOKIE!" You were awesome, major kudos to you. And also good karma for your good deed, though you didn't feel terrific at the time. But it is great that you didn't stuff the feelings with cookies!

yoyoma - that's a clever name then :) We have something in common for sure - the desire to present positive role modeling for our kids!! That's on my Advantages Card. Here's to the future Maintenance Moms! I went and checked out The Thin Commandments on books.google.com and there was quite an extensive preview. Good stuff! I will definitely consider picking that up in the future. A lot of it intersects nicely with Beck.

spryng - the book is fab isn't it! I always want to do all the days at once so I can use all the cool techniques.

Ok ... back to eating clean and upper body workout today. Day 15 here we come! Here's to a great week everyone!

onebyone 06-30-2008 08:56 AM

On this final Monday of June 2008
Good Morning Beck Coaches One and All

O Glorious Day Off!

The ceramic room cleaning I was dreading happened unexpectedly after my last post. All of a sudden the flooring guys decided they were doing the ceramic room, not the print room and could we empty it all out please. In one day. And the short day at school too: Friday. I was told Thursday afternoon. I had my doubts but efficient workers that we are, they gave me two helpers and we finished 1.5 hours ahead of time. And I did not get distracted and also completed my moose in the kiln for my exhibit that begins the afternoon of the 2nd. I have all the framing and support materials to make for the exhibit today and tomorrow but that's nothing compared to making the things themselves. And along the way I got inspired to do a whole line of "moose muses" (see my avatar! I'm so excited by this! I made it a birthday gift for a poet friend who shares her birthday with my DH on the 3rd. The right antler broke off because of my own carelessness and the left leg broke off casue something beside it in the kiln blew off and knocked it off. But it just adds character to it and gives it a feeling of being ancient. I love it. I want to make more!)

I also finally got my TOM on the moving day. It's been absent for 4 months. Thought I was pregnant there for a bit *phew!* but no, just The Change. it really messed with me. All the feelings of TOM and nothing else. O well. Yet another reason to make that Dr appt I still haven't made... okay just tried and they are off today (day before Canada Day holiday here--I got the day off too--they closed the school today :carrot:YAY :carrot: or I'd be there by now). Will call on Wednesday for sure.

Now today I am buying my food journal. I realized I'd better come back here and ground myself and post because I found myself going to the Flat Belly Diet on the net and considering doing it! FAD. FAD. FAD. Egads. I can't afford another fad diet much as I desire a flat belly! I need to do what works for someone with over 100lbs to lose. Right now I am confused by that for sure. I am hoping my journal will help me get right with this, and like you BillBlueEyes, I want a plan that is right for me that I can just follow and not have to drastically change as time goes on. I refuse to call it a lifestyle as this word is meaningless to me, but a food plan that I can live with and feel good about following. I'm going to really try to figure this out for myself without the distraction of "losing 30lbs in 6 weeks" or going for that "flat belly". It's going to be very un-sexy whatever it is. The Sensible Shoe Diet not the Red Stilhetto 6" Heels Diet.... though, I must confess:rolleyes: ... I hope one leads to the other!;)

While at the bookstore today I am going to look for the book form of the BDS. See if I can find it and bring that home with me. Newbies, you really only need the workbook so don't panic if you don't have the book book. I just want to add more fuel to my fire so to speak.

Better go. It is so nice to be off work today!

Everyone enjoy your day too!
Will check in again later...

kuhljeanie 06-30-2008 10:57 AM

happy monday all!

i may have written earlier about how i'm sort of half on/half off the wagon these days (which i've come to recognize as an accomplishment in and of itself.) might sound crazy, but maintaining my exercise routine and paying attention to what i eat (but not actually doing meal planning or calorie counting) has been really interesting. i haven't gained, haven't lost, and since i've been religious about tracking my food, i found out something. the last few weeks i've felt not quite out of control, but not "controlling" my diet. just watching (observing actually) what i eat when i don't have a plan laid out, and working on eating to satisfaction but not beyond (met with some success, but not always.) based on my calorie burn (thank you, sensewear monitor!) over the course of the last 3 weeks, my calories in vs. out has been, get this, almost exactly the same number. obviously the food journal isn't 100% accurate since i don't weigh everything, and the monitor can be off 8% in either direction, but i'm the same weight, so apparently - my body is smarter than i thought. kind of amazing. and kind of cool that i'm able to stop actively working to lose, without being on a frantic binge or falling into the abyss of the couch. craziness! thank you, doc beck. :)

i do still have 50 lbs to lose, though, so i probably ought to take a few minutes from self-congratulating to get back on track and start getting somewhere with them. my current weight has been my stopping/plateau weight for about 7 years now. i get above it and can work hard to reach it, but then i lose steam. dh and i are now actively discussing when we want to start trying for nino or nina #2, and part of me thinks "why bother trying to lose weight now, when i'm just going to get huge again?" thinking mistake!!! onebyone i know what you mean about the fad diet mentality. if i want to lose weight before i get pregnant again, i should do it really really fast, or not bother at all. sigh. :)

just some things rattling around today...hope everyone is doing well!

JennyG 06-30-2008 01:21 PM

Hi Everyone!! A start to hopefully another great week! I have finally learnt to credit myself, I am proud - Yesterday, I passed up ketchup chips (my fav) and twizzlers, at different times of course, AND I sat down to eat every meal I have had since Saturday morning!! Credit Moi!!! Kuhljeanie stay on track chicky, you have come so far with your weightloss, you can reach your goal!!! Hears to another great week for us all!!

spryng 06-30-2008 06:18 PM

Afternoon all! :)
ok, so today is going well. I have dinner in the oven and I'm starving which I should not let myself get, but none the less my mind is saying when it's done to eat eat and eat some more, lol.. but I know once I have my one plate and a large glass of something to drink it will pass and I'll be fine :)
Well I'll try to get back on tonight and get more personal, and yes Billblueyes I will share with you all some of my reasons for losing weight that are on my cards :)

angelmomma210 07-01-2008 01:24 AM

Hello all...would you mind if I join your group..I am doing the BDS and am on chapter 2. Thank you.

BillBlueEyes 07-01-2008 04:49 AM

Welcome angelmomma210
:welcome: angelmomma210 :welcome:

Welcome to the Beck Diet Solution Discussion Group, Support Group, Diet Coach Group.

And, in honor of your first post, :wel3fc:

How did you find out about The Beck Diet Solution and how did you find this forum on 3FC?

Completed Beck Program-day 42. You’ve met your goal. Congratulations

BillBlueEyes 07-01-2008 04:51 AM

Discussion continues on the July 2008 thread
This discussion continues on The Beck Diet Solution – July 2008 – Group for Support, Discussion, Diet Coach

Please join us there.

Completed Beck Program-day 42. You’ve Met your goal. Congratulations!

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