The Beck Diet Solution is a psychological program, not a food plan. It provides a step-by-step program to learn specific techniques to stay on our diet, lose weight, and maintain our weight loss for life. The program is based on Dr. Beck's clinical research in Cognitive Therapy (CT).
The Complete Beck Diet for Life expands the earlier work and includes a food plan with suggested menus. From the cover:
With The Complete Beck Diet for Life you'll discover the 5 stages of successful dieting and maintenance. You'll learn how to motivate yourself, give yourself credit for every change you make, create time and energy for dieting, and handle hunger and cravings. Dr. Beck eases you into changing one step at a time. You'll master one task before moving on to the next. And you'll learn techniques to deal with challenging situations, such as sticking with ou plan at celebrations and dealing with "food pushers." With Dr. Beck's skills, you'll achieve a lifetime of healthful eating and lifelong motivation.
This is a place to discuss the Beck strategies and our daily efforts, to receive and provide support, and, for some of us, is where we serve as on-line diet buddy (coach) to each other.
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The books are available on Amazon through the 3FC store by clicking their names above; buying through 3FC helps to cover the costs of running this site.
You can find the list of previous (or more current) monthly Beck threads here on 3 Fat Chicks via:
Sunday - Bobby Fischer beats Boris Spassky - 1st American to win title (Reykjavik)
Diet Coaches/Buddies – Eating was planned, but large. Attended a dinner party celebrating a friend's 95th Birthday. Thought that it would be just a few of us. Turned out to be about 36 of his friends at a fancy restaurant - a sit down dinner from 6pm to 9pm. Had a wonderful time since I knew at least a dozen people. Got seated near folks that I knew which was neat since that doesn't always happen.
My dessert was Black Sesame Bombe (yuzu gel, black sesame cake, opaline tuile). Chose it because I knew what the other choices were; this was a total mystery. I expected a 'bomb' shaped ice cream of some sort. Found this picture on Instagram. Perhaps it only increases the mystery. That picture's description adds the ingredient, Black Sesame sponge, which looked like a sponge with a light, sesame taste. I do need to get a more sophisticated culinary education.
Despite being an upscale restaurant, I pushed my Bombe plate toward my friend sitting to my right who had ordered sorbet. Everybody knows what sorbet is and tastes like. She gladly took a bite. It's a tribute to the host that we all felt comfortable enough to share food as if at a family meal.
onebyone - Super Kudos for decluttering success. *happy dance* well earned! Such fun to discover some forgotten tools.
Silverbirch - Catching up on your sleep is a gift to your body - and to your mind, I suspect.
maryann – Congrats for one more thrift store purchase. You do have the knack of only cherry-picking the real values. I thought of you last night when I noticed that my plate at the restaurant looked similar to the Denby stoneware that you had mentioned earlier. I restrained myself from looking under my plate, so I don't know.
curlyjax - I can imagine that it's emotional to select readings for your dad's service. Sending supportive thoughts as you continue to plan that. Do make sure that you're up to date on the new MBTA fare collection terminals. The old Charlie cards still work, but the younger folks now can enter using their cell phones.
Readers -
Quote:
Chapter 2What Really Makes You Eat
beyond hunger
Desire: You want to eat because of another trigger (frequently environmental), even if you've just eaten.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 30.
Quick wave. I am SO tired as I slept terribly.I did get the Charlie card yesterday (that is very interesting Bill about using phones) which meant driving a distance back and forth plus paying 4 dollars for parking, but its done. Stopped at Target on the way home to discover various things are wiped out by the back to college population, so I'll have to look elsewhere. Got boxes at Lowes and bumped into an acquaintance there. Back home where BFF brought more boxes and packing things and commiserated as her middle one is moving. I am very stressed out by DD's plan to pack last minute-she hasn't even sorted some things yet-supposedly we're doing a lot today. At least she isn't bringing as much as before. I can't wait until this is over, its hard to focus on planning for my dad-we'll be moving stuff there too so its a lot.
A morning out with the SO to a specialist plant fair, held in a very spacious and lovely garden. Everyone was in a good mood, even when the heavens opened! The SO has been paid for the first time in this job and is splashing the cash. He bought me a cup of coffee and flapjack (could have done without the flapjack) and some plants. My birthday is running and running this year! Back home to thunder and lightning and to find that one front downpipe is blocked yet again and the other is blocked below. We did a bit of water carnival work and improved things a little but gave up after a while. Back to the drawing board. I cut a hedge so the alarm on the car doesn’t go off when I’m reversing. This did not work so, again, back to the drawing board. C’est la vie!
Sleep - up too early today.
Food - too much this morning, too much lunch but a very small tea. Perhaps it balances out but I suspect it’s still on the too much side.
Exercise - a walk around the very big gardens this morning. I will try to cram in gait homework before bed.
onebyone, definitely cheers to progress! Brilliant to be able to see empty space and to use it at home.
Bill, thanks for starting up the September thread. How did we get here so quickly? How wonderful to be at such a relaxed and comfortable dinner! Your dessert certainly was exotic. Yuzu is “an Asian citrus fruit that looks like a lemon. [It] tastes like a mix of lemon, mandarin, and grapefruit”. I’m always learning on this board.
curlyjax, moving stuff around can be so challenging. Sending you good sleep thoughts for tonight.
Today I made 11 pickled eggs in an empty olive jar. That jar could hold 20 pickled eggs so I hope the recipe works!
I also made broccoli cheese soup in the instant pot. So good.
I was hungrier today. I'll have to just notice that and say yep, I was hungrier today and that's not something I need to fix with extra food. Its not an emergency but an observation.
Today's boxes came home from the locker once again. I realized this evening that I was frozen by the top box. It had things from my mother's china cabinet. I asked DH to come sit with me as I opened it. I've decided to keep 3 lovely teacups and saucers. I plan to drink more tea and it would be nice to drink from these cups. I will put into practice the "one in/one out rule" espoused by many online declutterers: I'm keeping three cups so I have to donate 3 cups. I will do that. I let go of 3/4 of that box, repacking it and resealing it and writing DONATE on it so there's no going back.
My email told me I had signed up for a free 30 day declutter your home 5 min at a time challenge. I checked it out and here's a video link to today's tasks
That's all I did today plus some banking. Oh and my upstairs neighbour brought us a giant piece of cake to apologize for the extra noise they made celebrating the husband's birthday. Homemade chocolate banana. I practically ran down the hall to give it to DH. It was the thought that counts right?!
billblueeyes I just saved a Spode Blue Room Collection Mug | Gothic Castle Motif Turns out I miscounted what I saved from that box. 3 teacup sets, the spode cup, and a charming rooster bowl. So thats 5 cups to switch out. I need all my bowls! Yes potters always look at the underside of ceramic objects. It's one of the things newcomers to the craft always.notice they start doing unconsciously. You need to see the whole thing!
curlyjax I wish for you a good night's sleep tonight. I know about the packing up of things. Today was the first box I've come across that was my mom's stuff. It had a lot of emotional energy for me so I avoided all the boxes all day. And now I want to eat. But I won't. Take care of yourself as you.go through this
silverbirch Nice that some of that new job cash is being splurged on you! You sound very busy and happy getting things done. Great.
Diet Coaches/Buddies – Was told stories about Gordon Bell - a giant in computers and software - that had been told at his recent memorial service. He was responsible for the sophisticated computer development at DEC where he frequently butted heads with the founder, Ken Olson, until he had a heart attack and landed many places, including Microsoft. When I read that Wiki story, I was struck that by the amazing coincidence that he came from Joy (gardenerjoy)'s town in Missouri and was educated in Silverbirch's South Wales. Oops. More careful reading shows him born in Kirksville, MO, that is 196 miles west of Kirkwood, and educated in New South Wales which is 10,367 miles to the southeast of South Wales. Careful reading matters.
Walked, CREDIT moi, around and about to chase down the spruce tree that a homeowner's insurance company wanted removed. Finally figured it out; it's the towering spruce up the hill that I can see from my front porch. Yep, it's big; it's tall; and it's owned by an accomplished woman who isn't likely to be intimidated. She chats with DW about their respective gardens regularly. Even more interested in the story now.
Eating was on plan with no daytime snacks, CREDIT moi. The day started late because I slept for eight hours after going to bed late. As much as I enjoy my sleep, it does take a chunk of time out of the day. When I was a kid, it was predicted that a pill would someday be invented to replace sleep. I no longer believe that.
onebyone - The images of your locker's decreasing contents is so encouraging. I wish you well dealing with emotional items like stuff from your mother's china cabinet. Reminds me of my obligation to get rid of stuff so that my kids don't have to face that emotional step. Good luck with your five things a day plan. In 30 days that'll be 150 things. Wow!
Silverbirch - Can imagine the joy your SO feels with earned money in his pocket. An excursion at a specialist plant fair would excite DW - and even me. Had to look up that "is running and running" means continuing for a while - great expression, that. Thanks for looking up Yuzu; I hadn't even considered that it was a real fruit that I'd never heard about.
curlyjax - Congrats for solving the Charlie Card issue so that your DD can move about Boston without a car. Interesting that the back to school shoppers are draining the stores.
Readers -
Quote:
Chapter 2What Really Makes You Eat
beyond hunger
Cravings: You have a strong urge to eat a certain kind of food, which is accompanied by tension and an unpleasant yearning sensation in your mouth, throat, or body.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 30.
I managed to get a nap in the early afternoon and felt much better.Tasks accomplished; lots of DD's laundry, groceries, obtaining bagel breakfast for us, setting up some boxes, ordering some supplies, talking to DB about our dad's obituary, listening to DD vent (she's getting cold feet about moving- I reminded her she's moving 45 minutes away and she can leave in a year if she doesn't like it). I feel a bit better about the move progress although its slow. I ended up staying up way too late and took a sleeping pill, so I'm a bit groggy today but at least I shouldn't need a nap.
Today will be me packing what I can like household items, and getting a microwave for the girls. And probably yet more laundry, and making lists of what else needs to be done/ gathered before and on moving day. This moving project is really making me want to clear out the basement, and I may hire someone to help with that at some point, including figuring out how to demustify it, which would help when I ultimately move. Also I'll be bringing some of my folks stuff home at some point and will need space for that. BFF has been helping one of her dtrs move too so we are commiserating with each other which is helpful.
Bill-I am so grateful my mom got rid of so much stuff, it would have been so hard to go through my childhood home and purge it. Yay for no daytime snacks.
Onebyone- great progress indeed! I hear you about emotional energy around your mom's things. You did a great job picking 3 things. I have a few small items from my dad's parents house and that's just enough for the memories. I signed up for that declutter challenge too! I'm not doing it right now but i'll save it to do in a few weeks.
Silverbirch-specialist plant fair and being treated to plants sounds very nice. Ugh for the constant house problems, they are never ending!
Two days at the ranch. I felt I successfully navigated unpredictable meals including a Chinese food restaurant. I googled healthy choices and chose Mu Shu pork and then asked that the dumplings be steamed and not fried. I ate a reasonable portion. I ate an unreasonable amount of chocolate but logged it. I still believe I can crack 180 this week. Today is a climb mill day at the gym. Top priority.
DH and I took four wheelers from the the west barn to where we can see the Riverhouse on the east side of the Sacramento River. I marveled at California's abundance. I traveled through 100 acre plots of rice, tomatoes, beans, sunflowers, walnuts, alfalfa, and honeydew melons. We scattered blue and white herons, mudhens and quail. Shots were heard in the distance because it was opening day of dove season. Very picturesque until DH motor died miles out. He heroically took my bike backed to the barn for a new battery. He never got his to start so he brought the truck and we pushed it up a ramp and drove it home. Still, lots of walking involved. Perfect for unplanned exercise.
I have some bookwork but I will have to see what else puttering makes of the day.
onebyone: great spontaneous exercise running the cake to your DH. BBE; So I read Bell's wiki and didn't understand any of the computer terms. However, I can use my phone on the Boston Charlie card. curly: Feelings are not facts. You are walking step by step through this and will be fine. silverbirch: Yeah for payday!!!! My pension was deposited automatically for the first time. It is really a miracle.
I’ve been rather off-kilter today and I’m only now regaining balance. I woke too early; some evangelicals came to the door and, before anything else, remarked how worn-out I looked and asked if I was all right (wrong to make personal remarks like that, in my book, but - full disclosure - I had put on my exceedingly gormless look); when I was halfway through exercises an over-excited old friend rang; I seemed to miss lunch; fell asleep in the early afternoon and woke not knowing what was what … Anyway, I went out on foot to hunt and gather food; each is following their own plan for tea; I am working through stuff on my desk; and then I will return to my exercises and gait homework. Calm is returning, thank goodness.
I spoke too soon! Yet another and different style of carbon monoxide alarm has started chirruping, this time in the S house (in southern England, rather than Wales, Bill). It’s been disabled without too much pain. I’m going to bed very soon and calling an end to this day.
Sleep - awake too early
Food - not too bad so far (7pm)
Exercise - around 3k steps, floor exercises and gait homework. Credit.
onebyone, nice picture of you running to give that cake to DH! Very well done! I must remember that as something very helpful to do. Also such a great idea to have him with you when you opened the box with some of your mother’s china.
Bill, credit for close geographical reading! Yuzu popped up again in a recipe I was skimming over. Perhaps it’s the fruit of the moment! You're on trend.
curlyjax, good that your BFF is also helping her daughter move at the same time. You both understand what the other is going through!
maryann, such excitement along the Sacramento River! I sometimes say “back to the ranch” but you can say it with real meaning. Wonderful.
Waving to gardenerjoy!
Last edited by silverbirch; 09-02-2024 at 04:12 PM.
Decluttered Today and Donating:1 bowl 1 creamer 9 cups 1 mug (the spode one- didnt want it after all)
one banker's box of shoes
another donate box started
Locker Boxes Sorted/Emptied: 4
2 emptied
1 sorted--found ceramics to sell
1 being re-used for prints/related material
1 box of photos moved to smaller box and consolidated
A bit more space has been created in the apartment
Credit
I also completed the first 2 days of the 5min declutter challenge
Scale moved down, giving me a 7lb loss in this first week of a very low carb, no processed food, don't-trigger-your-insulin food plan. My focus is preventing insulin rise. I read that 10 min of exercise after eating goes a long way in dealing with the blood glucose rise after eating a meal ( first the blood glucose rises then the body counters that with releasing insulin). So I've added a 10 minute walking on the spot in the apartment as I watch a show. Do what you can and what works.
Tuesday- San Marino, oldest republic still in existence, founded by St. Marinus (301)
Diet Coaches/Buddies – Eating was on plan with no daytime snacks, CREDIT moi. Savored putting the trash on the curb since I knew that it included the discarded dark chocolate covered almonds. Reminds me that I think of food even after it's gone. In my next life, when I'm fully centered, food will be a necessary annoyance, like cutting my fingernails. Unfortunately, that brings to mind that I've always felt sorry for a dog eating dry kibble every night. There's a middle ground out there somewhere.
Walked, CREDIT moi, in the neighborhood to enjoy the pleasant fall day. Particularly noted the many trees that could be declared dangerous to their houses by the aggressive home-insurance company. It's a city; there are few trees that grow far from buildings.
Dinner was our winter dish we call burger, beans, and rice. CREDIT moi that I served myself a modest portion when it calls for me to eat a heaping serving. Dinner conversation was wasted laughing at the insults being swapped by the political parties running for office. It's telling that we didn't spend any time discussing the candidates positions on issues.
onebyone - Lots of success indeed! So much stuff being sent away. Thanks for "Do what you can and what works."
Silverbirch - Evangelicals who comment on your looks need to repeat that part of proselytizing school about winning the hearts and souls of prospective heathens. Good to know that you're a hunter gatherer.
maryann – So enjoy your description of the abundance of the farmlands of California. Good news that you can have such a positive memory of your four-wheeler trip despite the breakdown.
curlyjax - You're a good mom to provide emotional support for your DD's move. I'm a believer that once she's in her apartment with other young women she'll love her independence.
Readers -
Quote:
Chapter 2What Really Makes You Eat
From Trigger to Eating
Sometimes, the chain of events that ends in eating is straightforward:
You encounter a trigger: Someone offers you a piece of cake. ==>
You have a thought: That cake looks good. ==>
You make a decision: I think I'll have it. ==>
You act: You eat the cake.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 30.
I had a fun time at Target;choose a microwave quickly which was easy as its the same one I have, then decided to get some kitchen supplies for DD like aluminum foil.I also got some treats for her and some canned goods to start her off. I chatted with the Target check out person who stated one time someone had started yelling at her for the fact that there weren't enough check out people-which is of course ridiculous-and another guy came to her defense yelling at the first guy,and it was quite a show. Passions run high when people have to wait in line
More laundry was done and BFF popped over later in the day to chat for an hour, and ended up helping fold which was lovely. We both giggled over how some of the tiny tops would look on our middle aged chunky bodies-although BFF has lost 35 pounds and looks great. She is using a weight loss drug and feels nauseous all the time which does not make me want to go on it, but it does work. I matched up what felt like hundreds of socks and did some more prep work.
I did not sleep well again so probably a nap after work then more packing. We're getting there! The weather is so gorgeous out, we're so lucky right now.
Bill- I like the idea of food being a necessary annoyance-eat to live rather than live to eat which is what I seem to be doing.
Silverbirch-I laughed at putting on a gormless look to scare away the evangelicals, I guess it worked!
Onebyone- yay for a 7 pound loss and much decluttering!
Maryann-wow, what amazing abundance indeed! Four wheeler sounds very fun.
I am disgruntled again about the uncompromising scale. I am tired about not being in the 70s and yet continue to have just that little more food which keeps me stalled in the 80s. Unfathomable why I make the choices I do. In any case, I have recorded my food all summer (79 days) and have lost officially 7 pounds during that time. I have also gone down a clothing size. So I will stop complaining and get with the business of continuing to lose.
Today I head up to Tahoe for a week. I will put the finishing touches on my backpack and do at least one overnight in a campground to test my equipment. I woke up last night with my head full of "what ifs" and "it will never work".
I sold one item on Ebay and one item on Poshmark. No big money makers, just practicing sustainability and hobbies.
Silverbirch: I think "You look tired" is the most passive aggressive statement in the world and it infuriates me. Curly: I toy with the idea of weightloss medicine all the time. So tempting but at my weight and stage of life it just doesn't make sense to risk my health. I do yearn for something easier. BBE: You are the first to designate this week as fall. i like it. Fall is my favorite season. onebyone: Keep on going "Bird by Bird."
Apparently, I took the holiday weekend off of posting. It didn't lead to overeating, but it's time to get back to what I know works.
I'm taking a cue from maryann to fill out my MFP food diary for the day in the morning. I think that will be a faster path to figuring out what's going to work to give me a higher percentage of protein in my day.
Otherwise, I just tend to get annoyed that I didn't accomplish it yet again, without processing what would work better. Today's frustration is that cottage cheese has so much sodium. It's helpful for making a protein-rich snack or breakfast, but I want to be a bit careful.
I’ve achieved a few things today, the most important of which is to keep my desk relatively clear (I had a very good go at it yesterday, the first time I've really been able to since moving it here last Christmas). Otherwise a shopping expedition on foot with rucksack and shopping bag, mowing the front lawn, making the tea (mackerel Provencal and brown basmati rice) and a good go at a cryptic crossword. I think space is emerging here although I did feel a bit crowded this afternoon at the thought of having to stop everything else to make tea. With the usual unhelpful outcome.
Sleep - awake too early again
Food - OK until I fell off the wagon this afternoon. But I only ate a little bit for tea.
Exercise - around 3k steps, floor exercises and gait homework. Plus mowing the lawn and emptying the hopper (?) basket (?)
onebyone, terrific progress! That's interesting that exercise after meals helps slow/prevent the blood glucose rise. Does that mean you don’t “let your food go down” at all after the meal?
Bill, so good that you’re savouring putting the trash out with those inedible dark chocolate almonds in it! They were quite inedible and unsafe to eat, I understand.
curlyjax, lovely to hear about gorgeous weather! All that stuff you got will definitely help DD as she settles in.
maryann, recording your food for 79 days is so good. Credit! As is losing 7lbs. Definitely credit. Have a good time in Tahoe. You go quite often so I’ve wondered how far it and whether it takes long to get there. I think my picture of travelling to high lakes is very much a British one where high level roads can be a bit challenging.
gardenerjoy, have you heard of skyr? It’s Icelandic and my coach used to eat it for its high protein content. British nutritional information measures salt rather than sodium and gives it as 0.14g per 100g. I must try it!
Beck Diet For Life/Solution – September 2024 – Support, Discussion, Buddy/Coach
Sunday - Bobby Fischer beats Boris Spassky - 1st American to win title (Reykjavik)
