BDS: Day 8 (August 17 & 18)

[jonik]

MM. Make a point to forgive yourself for your past. Then make a plan for the future and imagine how good it will feel. Don't beat yourself up for mistakes. Learn from them. (((Hugs))). Now get to Beckin' 😬

[cinderella333]

Good Morning!

I tend to be an obsessive planner (I enjoy it) and I hate to have to cook during the week -I dont eat out alot) so for me all of my planning and cooking is done on Sunday- I love to grab and go for lunch and for dinner its important for me to be able to heat and eat. I do get stuck in a food rut, which makes it challenging at times, and I get bored eating the same things over and over, but for right now it works. I try to avoid any food prep during the week- Im tired when I get home late so I need to have something ready to go.

Credits-

Read Cards

PLan Food

Eat planned food

Ate mindfully- this is hard when I get really hungry

Im avoiding exercise (so Im not looking forward to our next 'day' here) but will be open to suggestions to finding ways to fit it on (or actually be motivated to do it)

Hope everyone has a great day!

Cindy~

[djayne]

I am looking forward to incorporating this step into my life. I recently started a Bullet Journal and am adding my meal plan and grocery list into the journal. It makes it more fun! Adding Thursday meal planning, Friday grocery shopping and Sunday cooking/prepping will help me succeed. I do so much better with structure rather than winging it which is why weekends are a vulnerability for me. My weekends are usually spent away from the home and who knows where I will be so eating healthy is harder to implement.

[pedidiva]

MoMO:

You know, that inner self critic can be so disastrous to self empowerment. I had to out loud tell my inner self critic to shut up. I found that with the continued self crediting, the inner critic has quitened down a great deal. I have come to see that I am parenting myself in a loving way. For instance, would you tell your baby that he/she was fat/disgusting and that you wanted to gtrade him/her in for a new baby? Of course not, so treat yourself with the same loving compassion. That scenario helped me. Smooch <3

[lindabee]

Credits from last night/this morning:

Had a planned dinner to make last night, didn't have one main ingredient (meat) so we had a meatless dinner. In a pre Beck world I would have had DH order a pizza.
Went to bed when I was feeling hungry after I already ate for the day
Read this chapter
Walked after dinner

This morning:
Read ARC
Ate breakfast seated and mindfully
Checked in here
Ignored those freaking M&Ms that DD2 left on the kitchen counter

[gladiola1127]

Hello and Happy Wednesday.

Still feeling good about the progress I am making on eating more slowly and mindfully. It's a major mind shift - years of hoovering up food - but it's starting to shift. I now use a timer, a post it note, and a fancy linen napkin that I had only used for guests up until now to help me remember.

But on to today - I notice that while I am good about getting up super early to go to gym or for a walk or what have you, once I get home I fritter away a good 30 to 40 minutes checking email, surfing the web, etc. I am going to use this time for Beck related things like reading ARCs, and to do other chores so that I have more time free in the afternoons for going to grocery store, prepping next day meals, etc. I think that will really help.

Credits: eating while sitting down, read ARCs, created new ARCs, 13k steps yesterday, long walk this morning, improvements in slow and mindful eating, avoided junk food in office kitchen, took 10 minutes to meditate last night, getting back to recording my meals every day (not counting calories, just the habit of recording).

And as usual, thank to everyone for posting because I always always learn something from everyone else here.

[hipmom]

I feel really good about getting through Week 1 and truly embracing all of the tasks.  Creating time will not be too much of a struggle for me at this stage of my life -- both DDs are in their 20's and DH is self-sufficient and a vegetarian so he cooks his own meals 3x a week.  A few months ago I realized that I would have to start to go to bed earlier in order to fit my workouts in.  I am just no good at after work workouts even if I packed everything in the car AND changed into workout clothes before leaving the office.  So I accepted that and modified my schedule.  Also, I now do laundry, vacuum and dust during the week.  In this regard I had to accept that I wouldn't get that AAAHHH feeling from having every area of the house clean at the same time (at least for a day!), but I don't even give that a second thought anymore.  Freeing up what amounted to 1-2 hours of weekend chores, gave me time to meal prep after grocery shopping.

My credits since posting yesterday are:
- Talked with my coach
- Read ARC
- Ate while seated
- Met my daily fitness goal
- Ate within my calorie budget
- Packed breakfast and lunch for today
- Planned two meal choices for dinner
- DD was making Parathas and smelling them made me think I was hungry so I had a snack of carrots w/LF dip.  I thought I should go out for a walk or do something other than eating.  But I felt good for choosing something healthy to eat and didn't beat myself up for making the second best choice.

[teddytiger]

Hello all. I'm in the "do Beck stuff in the morning" camp, but I am a morning person, so it works for me. I also don't have little people around and as of Friday will be an empty nester when I take my youngest off to college. I've let my wonderful husband know that, now that there won't be kids in the house on a regular basis, dinner's are going to get a lot simpler (unless he chooses to make something complicated for himself!) I'm also one who has a few standard foods that I like to eat for breakfast & lunch, then add variety in at dinner. Like Joni, though, my version of dinner is often a protein (chicken, fish or shrimp), salad or roasted veggies and some starch to fill up the menfolk. I'm also perfectly happy with just the roasted veggies and a little yogurt.

I'm back to work on Monday so I'm going to try and plan for a bigger lunch, no snack & early dinner. First I have to make it through a trip to Wisconsin, land of beer, cheese & ice cream, thankfully it's just a short trip! Credits from my beach trip:

1. Healthy breakfasts & lunches all days.
2. Made the healthiest dinner choices I could
3. Stuck to one beer a day
4. Resisted the urge to buy taffy or any other "beach food" to bring home
5. No ice cream last night (because of s'mores on the beach-but that was not a credit!)
6. Lots of steps every day

Have a great day, everyone.

Phyllis

[hipmom]

Aug 17, 2016 12:58:46 GMT -5 hipmom said:

Great stats there Sue!

Thanks, DJ! The starting weight was from sometime in 2014. I then lost 120 lbs, before starting to gain -- but put the brakes on when I got up to 230 lbs in March 2016. I've lost 32 lbs. since mid-March.

[cj59]

I have found myself slipping back into the habit of standing while eating, and also telling myself that it didn’t matter. So I decided to use yellow 3x5 cards as “caution” cards to remind myself when I need to reapply the principles from this book.

I made up a card today and this is what I wrote to remind myself why it’s important to eat sitting down because if I don’t:
- It takes away from the enjoyment of my food, which I need to keep myself healthy and satisfied
- It makes the meal go quicker instead of mindfully eating
- It shows me I need to take this change more seriously than I have been

I’ve read the Day 8 material and also caught up with the posts on this thread. Fortunately I’m retired and only have myself to worry about, so it’s easy for me to plan out my day. And I’m aware that the planning I’ve already been doing since I retired has helped me.

I give myself credit for:
- Reading my ARC cards every day
- Reading my special cards that reinforce the good behaviors I’m having extra trouble with
- Checking into these threads every day and keeping up with the posts
- Reading all the material and doing the exercises
- Going shopping today and having a list and buying lots of good for me foods, i.e, fruits and vegetables and proteins
- Recognizing that breaking the habit of standing while eating will take time but telling myself I can do it
- Eating mindfully and finding how much I’m enjoying the taste of my food
- Getting in exercise/activity every day and posting about it on a few threads on this board
- Sticking with this program, when I could easily just quit – but knowing I’m taking better care of myself by staying the course

[starlit5]

@mountainmolehill I'm sorry you're feeling that way but I totally get it. At my heaviest I was so down on myself and I couldn't believe I had let myself get like that. It took me a long, long time to finally snap out of that feeling and start doing something about it. You're doing something about it instead of letting it continue so good for you.

After doing great last week and losing the 4 pounds I had gained the previous week, I completely derailed on Monday and ended up falling back into my old patterns. I binged, and I do mean binged, on scotcharoos and then thought, "well heck, I did this bad I may as well keep going" and then dove into the Doritos. It was bad. So of course at the end of the day I was so depressed and down on myself that I about started crying and told myself I can never stick with it. But between what I've learned in Beck, and in Sharkie's willpower posts I snapped myself out of it. I told myself it was only ONE day and to not let it become more. Yesterday and today I stuck completely on plan and got my activity in and I feel great. So my big credit is that I didn't let it define me and I really did just leave it to one day. It really helps having all of you on this journey with me so thank you for being here.

[jed100]

Read my ARCs 4 times this is becoming a habit and a good one!
I plan our meals on Wednesday's and grocery shop on Thursdays, buying only what's on the list, occasionally something will be left off, but not often.
Went to the Gym today, rowed for 25 minutes at hardest setting! 2.78 miles...did the circuit, last week I added weight to most of the machines and today did three sets of twenty on each!
I am focusing more on the positive and less on the negative, a huge jump for me.

[chalkitup]

I like this day! I've been off work for the summer and am starting back next week, so it comes at a perfect time for me. Every year around this time, I start thinking about how I need a schedule, if I just had a consistent schedule it would be so much easier to work out and eat healthy. Then around June, I start thinking how much easier it will be in the summer because I'll have all the time in the world. I'll be able to plan easier and work out without having to get up so damn early.

I do pretty well when I plan and shop on Sundays. That way, I don't have to think about my meals too much during the week. I almost always eat the same breakfast, and I'll eat the same lunch or two for a week at a time. I try to have something different for dinner each night. I've gotten pretty good about altering recipes to just make one serving. If I can't then I'll freeze leftovers. I try to have any social or after work meeting scheduled by Sunday as well so I know when I might be eating out. Usually it's 2-3 nights a week. I don't worry too much about it because I'm single, and going out to eat or meeting friends for a drink in the evening is what I like to do, so I just try to plan for it.

I wrote down the workout classes I want to do in the evenings, so I will try to avoid making social plans on those days. I'll run or walk 2-3 days a week, in the morning if I have plans, or in the evening if I don't.

My hardest times come when I'm tired or for some reason don't get planned on Sunday. Then, it's easy for me to order take out, or just get pizza (which is a big trigger food for me). I also notice that when I get discouraged or moody, I want to say 'eff it and just eat. Living alone is nice because I get to control my environment, but it can also be overwhelming at times. Every single thing that has to be done, from grocery shopping, to house work and laundry, to making appointments, and all of the 'little' things: financial planning, car repairs, errands, etc. are all on me. I am not a great house keeper, so I don't have any problem letting it go. My problem is letting it go too long.

[texasless91]

I hate grocery shopping. But I don't have a store where I can place an order for pick up and I cannot justify a personal shopper because I'm retired and do have the time to do it. So I suck it up and do what I have to do. I do try to minimize my cooking by planning for several meals of leftovers when I cook. I belong to a CSA so I sometimes plan my meals around what my farmers have that week. Last week it was zucchini so I made zucchini lasagna. This week I have sweet dumpling squash, so I will most likely roast it, along with some other veggies. I have a couple of standard breakfasts--eggs or granola--and do either salads or soups for dinners. So lunch is the only unknown factor each week. My dog has had several health issues, including a cancer scare, so I have chosen to minimize her intake of processed foods, so I also must cook for her because she cannot do it herself. So I am cooking more meals that just for humans.

I do make concessions on other things, such as usually changing out towels once a week and changing sheets every other week. I also have a housecleaning schedule that isn't as rigorous as I wish it could be. But then I hate housework worse than grocery shopping.

I think my stuck point is that I don't feel that I have much "me" time like I thought I would have when I retired. I also want to do some volunteer work, meditating, make quilts, etc., but there just doesn't seem to be time. I do manage to take time 4-5 days a week for exercise so that's a plus. Good luck with marathon/half marathon training. I wish I could join you but I have developed a few chronic injuries so I would love to know how things are going as you progress toward your events. It takes a great deal of discipline.

[kaycee]

I'm still adjusting to a change in my work schedule where I have a longer commute. Plus, we get every other Friday off which is great, but it means more work time on the other days. I don't mind repetition, so I have pretty much the same breakfast, lunch, and dinner during the work week and just vary the fruits and veggies. I plan the meals and do the shopping on Saturday and on Sunday I cook for the work week. Then the weekend comes and I have no plan other than using up the fruit/veggies that are left over. So, this I really need to work on. My other problem area is not scheduling exercise, so it doesn't happen as often as it should.

I've started going through the exercise of looking at where I spend my time and where I can carve out more time for diet and exercise. I think this will take me more than a day or two to figure out though. It will probably come down to needing to get up an hour earlier which is doable for me, but not easy.

And finally, there are people that change their sheets twice a week??? I'm in the camp that has no problem letting housework slide a bit.

[Deleted]

Credits!

1. Healthy breakfast.
2. No sugary gum.
3. Met a friend for lunch and had salad.
4. No snacking.
5. Healthy dinner.
6. LotS of veggies today.
7. Resisted urge to have wine after dinner.
8. Ran.
9. Strength trained.
10. AtE sitting down.
11. Kept kitchen clean.

[TBELLE54]

My problem isn't lack of time, it's poor time management. I can do this in the morning with coffee and my 1st reading of my ARC. I've gotten away from making list. I may look into these bullet journals.

Things that will help:
2X a week I'll make enough for two meals.
I can get back to the mason jar oats and salads.
Buying pre prepped foods when I can/need.
Pulling out the crockpot.

Credits:
* Ate two planned meals.
* Unplanned mealI ordered a shrimp appetizer instead of a full entree.
* Sat down for all 3 meals.
* Tracked for all 3 meals.
* Was mindful and slow for 2.5 of them.
* Said no thank you to a bag of chocolate covered mangos from my mom.
* Read ARC 2X.
* Worked on my home environment.
* Drank plenty of water.

[thread2fabric]

I learned throughout my weight loss that making time is one of the best gifts I can do for myself. I spend a lot of time in my head negotiating and making strategies so that it will work. I do most of my cooking and food prep for the week on Sunday but certainly supplement throughout the week due to having a teenage boy at home. It pays off in dividends. There's always some go to meals in the freezer or something that I can pull together if things change. Having a plan B is also a huge part of making it work. Plans can change, extra people can show up, work can run late or I just don't feel like having what I planned. I also learned that some weeks I need to go easy on myself and not do a lot of prep. For example if the weekend will be busy with other things then prepared healthy foods (salads, rotisserie chicken) fill the blanks in. Or I may spurge for pre cut veggies and fruit. If I spend a little extra money I can save a lot of time and live my life in between.

I've done some decluttering and it's liberating. I've taken it to the level of cleaning up some clutter around the house. Just things that need to be sorted through and sent elsewhere...books, clothing, yarn...

Credits:
Went to the gym and swam
spent the evening visiting MIL at rehab
cleaned out the pantry of all things not being eaten
decluttered my night stand
walked the dog and got DS to join me. We had a nice time talking and catching up.
delegated some errands to DS since his summmer job has ended
assisted DS in sorting and getting rid of clothes he no longer fits and wears
Read my ARC
practiced mindful eating and sitting down while eating.

[jonik]

I am checking in this morning because that is my best time
Credits from yesterday
*Read cards
*Updated cards
*Sat while eating
*Mindful while eating
*Planned meals for today and have an outline for the weekend
*Started shopping list

Have a great day!

[ermabom]

Credits:
- Read cards 2x
- Exercised
- Did not eat potato chips: strategy of telling them to go away worked. Will try again to see if it is repeatable
- Stuck to my eating plan
- Made lunch for today (Italian zoodles) and dinner for today after dinner last night so I am all set
- Sat and ate slowly
- Ate mindfully
- Emailed coach

[lani]

Yesterday I ate way past the point of fullness at lunch.  The rest of the day's eating was on target.

Credits:

Read ARC twice
Read my other Response Cards
Thought about skipping workout since I had a busier than usual day ahead.  Did a shorter workout instead.  Woot.
Read and posted here
Meditated (on a very full stomach - ugh)
Didn't beat myself up too much for going overboard at lunch
Overall, feeling optimistic for the future

[gladiola1127]

Hi!

Re-read the chapter last night, as that seems to be critical to me in terms of "embracing the brain wash." Created a new card for a ST -- was reluctant to give up my "frittering away time" this morning after my walk. Accomplishing my weight loss goals are so so so much more important than reading the news and looking at Instagram for 30 minutes.

Credits:
-13k steps yesterday
-meditated again, that helps this process I think
-long walk this morning
-decided to sign up for a 10k race in October, that will push me to get back to running
-did a healthy grocery shop, and did not dip into any of the healthy snacks I bought for the office
-read my ARCs
-read the chapter a second time
-firmed up plans for regular Tues check in with my diet coach
-sat while eating
-AND, this is a big one, EATING A BIT MORE SLOWLY IS STARTING TO FEEL MORE NATURAL!!!!! who knew!

Thanks!

G.

[opal]

I had a good day yesterday.

1. 30 minute walk when I woke up
2 Walked back and forth from home to work x2 as I did it at lunch time as well and to the bank
3 I succumbed to some Smarties yesterday but I journaled and moved on.
4 Checked in with Coaches
5 Read ARCs
6 Wrote out my credits
7 Stayed within my calories.
8 Journaled my food.

I'm interested in the mason jar salads. I know I've seen them on pinterest but it is now intrguing me.

[smokeyglass]

I read my chapters each morning, so this is my second time of reading it.

I also read my ARC in the morning and review my meal plan for the day.

I look at recipes in the evening and plug them into the next week's schedule.

I usually grocery and meat shop just once a week so have to have my list ready. We live in the country and I hit the farmers market for veggies. My DH smokes meat for the local meat market and I get all my local grown meat and poultry from them, all natural stuff. My bread comes from a local bakery with locally grown whole grains.

Thanks to reading other posts I found My Fitness Pal and started tracking food and activity. I love the app, so easy to use and keeps that part of me organized.

I started walking about a week be for starting BDS so am feeling good about the next chapter.

All of the local grown food takes more time but when we retired two years ago I decided we had the time to eat this way. We have grown to be friends with folks and it makes it fun. Now we just need to eat less of it! Plus cut down on butter and sweets. My tracking has brought that to light and made me more accountable.

[pedidiva]

I do better in the AM, too.

Credits

coach check in
worked put
meal plan
ARCs
posted here
started laundry, emptied/filled Dishwasher