End of 2022 Beck Discussion: Continuous Thread

[mare]

Morning! Thanks for being game for this I will tag everyone today and then scale back to just those interested. 

I know this is a vibrant time of year for many so here are my suggestions:
1. If you can take 5 minutes to skim the chapter that will help to reinforce the lessons
2. If you do not know where your book is, maybe read an old thread where I used more words?
3. Commit to sticking around even if you are not doing things perfectly. If the choices are a little Beck that is better than zero.
4. I did not open this to new folks but they are welcome of course. 


Day 1:
The task is to write or refresh your advantages response card. These are the reasons this work is worth it to you. Next find a way to read it twice.

The purpose here is that there are going to be lots and lots and lots of times you are faced with a choice that will conflict the goal to eat in a particular way with what is right there either because of a specific food or thought or emotion. This will help make choosing for the long game easier.

Day 2:
Pick a diet and a backup diet. This will mean that if on December 15 your primary is an issue (say it is very prescribed and you have a surprise one week business trip) you do not just wait for Jan 1 to begin fresh.

My contributions to these:
ARC:
1. Pans fit more comfortably
2. Like pictures more 
3. Run faster
4. Save $$ on food, alcohol, and treats
5. Spend less time/energy thinking about what I am going to eat next
6. Have more energy
7. Sleep better
8. Practice healthy coping habits for difficult times



My primary diet is WW. My backup will be the Another Mother Runner Simply Nourished program.


Cyn, bonzee, corgi, Emily.Postal, mooselady12, fitin14, irisinnia, cj59, lioness, ontosomething, pirouette, crewer, peacemama, faithmtw, ermabom, chazel12345, wendroz, lumberjack55, mary~m, celtickat, digplantweed, jonik, lindabee, dragonflyaz, lunabear, @happydaze, cindylouwh, SharkPhin, elle, melbre, charlotte21, brenlin, wendroz, boop, sparkles, tigrib, JJ, lisabee, hadas, peacemama, gemster, healthyjoy, moxie, gracie, smkd, Tinkamom, Eve Dallas, madeafan, phil467 digplantweed, charlotte21, sweetmarsh52, juicy246, melbre, wendroz, hipmom, ontosomething, ermabom, lindabee, abacusfinch, @happydaze, delfie, Eve Dallas, gemellus, bonzee, JJ, celtickat, peacemama, ASL, jonik, Emily.Postal,faithmtw, corgi, Tinkamom, phoenix, Gypsy3n8, mumsalot, taraan, beherenow, honeybzzzs,twizzler827, golfergal26, ColleenStarr,

[mary~m]

Good morning!

Happy to be doing this again.

My updated ARC
I won’t need to buy a new wardrobe
I will have more energy
I will sleep better
I will be proud of myself
I will feel in control of my life
I will be a more energetic traveler
I will enjoy seeing photos of me

My primary diet is WW, and my backup will be MyFitnessPal with nutrient/macronutrient goals

[honeybzzzs]

I know where my book is. I will skim. Agree, a little Beck is better than no Beck. I’m ready to continue with my commitment.

ARC
Continue to fit in my clothes
Won’t avoid pictures
Stay healthy
Make good choices in food, exercise, work and play


Diet. I will continue on vegan diet. I stay at a normal weight this way.

[Cyn]

Hi,
Book and cards are back out on top of the coffee table, next to my meal planning pad.

ARC:
Continue to fit into small clothes
Be comfortably active
Managing my current ongoing physical health situation will be easier if I am not overweight, while treatment options are being discussed.
Help control A1C. (Yeah, new issue.)
Like myself
Control stress levels over food choices

WW diet, plan B 4-day diet plan. I am waiting to be contacted by a case manager w my insurance to help me w prediabetes meal planning.

[ermabom]

I will do my reading later but I just updated my ARC

1. I eat food that nourishes me - no junk food
2. I like being physically fit, strong and healthy
3. I want to get leaner and stronger
4. I have only one body and need to care for it
5. My clothes aren’t tight
6. My cholesterol will drop below 213
7. Running is way easier when I am strong
8. Exercise keeps my bones strong
9. I feel so much better when I exercise
10. My shoulder pain and flexibility have improved significantly

My plan is the same one I've been following - intermittent fasting with 2 meals a day at noon and 6 pm. It has been working well for me when I work it. I added a couple of reminders to my ARC - that mindless snacking is not allowed and snacks must be portion controlled. But I really feel best when I just eat two solid meals a day that make me hungry about 30-60 mins before the next meal.

eta: I forgot to add that I will read my ARC at 11 am before I eat and a night-time ARC, that I need to edit, at 8 pm. 

[Cyn]

I need to face my stuff and stop stuffing my face.

[ermabom]

Read book, read cards

[mare]

Since we are small, I am going to keep this as a single thread and add each day (or in this case, night before).

Day 3 and 4 can double up for alums as well - eat seated and pulled on credits.

I know these are two I have room to improve so am ready to have Monday as a fresh start to double down in my effort here again.

Cyn, bonzee, corgi, Emily.Postal, mooselady12, fitin14, irisinnia, cj59, lioness, ontosomething, pirouette, crewer, peacemama, faithmtw, ermabom, chazel12345, wendroz, lumberjack55, mary~m, celtickat, digplantweed, jonik, lindabee, dragonflyaz, lunabear, @happydaze, cindylouwh, SharkPhin, elle, melbre, charlotte21, brenlin, wendroz, boop, sparkles, tigrib, JJ, lisabee, hadas, peacemama, gemster, healthyjoy, moxie, gracie, smkd, Tinkamom, Eve Dallas, madeafan, phil467 digplantweed, charlotte21, sweetmarsh52, juicy246, melbre, wendroz, hipmom, ontosomething, ermabom, lindabee, abacusfinch, @happydaze, delfie, Eve Dallas, gemellus, bonzee, JJ, celtickat, peacemama, ASL, jonik, Emily.Postal,faithmtw, corgi, Tinkamom, phoenix, Gypsy3n8, mumsalot, taraan, beherenow, honeybzzzs,twizzler827, golfergal26, ColleenStarr,

[hipmom]

Hi Mare and All,

I’ve been MIA from this group, but ready to get back to it. I have two books, the Beck Diet Solution (pink) and the Beck Diet Trap Solution (blue). This thread follows the pink book, correct?

Thanks!

[mare]

hipmom, correct! Welcome back!

[mary~m]

I can definitely work harder on the seated eating.  I let that one go the very second I am out of my routine.

Will be back to post credits later.

[charlotte21]

I need to get back to the book and tracking.

[mare]

charlotte21, this thread is a perfect excuse! But you can wait to track until we get there if you want

[ermabom]

Read my ARC as planned yesterday and got back to tracking and eating 'normally'.

[charlotte21]

Nov 28, 2022 8:48:21 GMT -5 mare said:

charlotte21 , this thread is a perfect excuse! But you can wait to track until we get there if you want

I need to start tracking. 

I have been on Ozempic for a couple of months now and weight loss has stalled, so I know that by tracking it will hopefully start again.

And we have a cruise in a month, so I would love to fit into one of my evening dresses for NYE, so a goal to work towards to.

[mare]

Credits for Monday so far:
Read ARC
Emailed coach
Am hiding upstairs to avoid before dinner snacking
Tracked
Read posts here
Walked

[fitin14]

keep me in the loop please! thanks for the tag. I am down about 15lbs since the last Beck round but the last month and a half bouncing back up and down 1-2 pounds and frustrated. with the holidays upon us I need to buckle down. 

[mary~m]

Today’s credits:
45 minute walk
Drank my water
Read ARC
Read Beck
AquaFit class
No alcohol
Got up early instead of rolling over

[hipmom]

I updated my ARC:

- To fit in my goal weight clothes
- To feel better when moving and/or relaxing
- To get back to jogging
- To feel in control
- To hike w/my husband and dog
- To get back to kayaking

My primary diet is counting calories using LoseIt, my back up will be counting carbs using LoseIt.

My credits for today are:
Put ARC to paper
Worked Out
Tracked Food
Ate sitting down at dining table
Ate within my allotted calories

[Cyn]

Sheesh, it's pretty amazing how starting to slide with eating while seated can start a whole domino effect for me, knocking over the other helpful habits.

Taking the time to acknowledge that I'm keeping up those helpful actions, and giving myself credit for them will be a priority every day.
Just like knowing that everything I put in my mouth matters, and will be tracked.

Credits:
Doing the reading, albeit slowly.
Stuck to low residue prep diet today, though eating the white flour foods makes me snacky. Just say no, Cyn! I can get through this-it's only until Friday.
Ate seated, measured most of it.

[mare]

Morning!

Big one (for me at least) today - Eating slowly and mindfully.
The idea here is to be more aware and to actually psychologically appreciate what you are consuming.

Anyone already skilled here and have tips to share?

There have been no complaints about tags so I will just keep the full set for now. Thanks to all participating. Just a few days in and like Cyn said just above, it helps!

Cyn, bonzee, corgi, Emily.Postal, mooselady12, fitin14, irisinnia, cj59, lioness, ontosomething, pirouette, crewer, peacemama, faithmtw, ermabom, chazel12345, wendroz, lumberjack55, mary~m, celtickat, digplantweed, jonik, lindabee, dragonflyaz, lunabear, @happydaze, cindylouwh, SharkPhin, elle, melbre, charlotte21, brenlin, wendroz, boop, sparkles, tigrib, JJ, lisabee, hadas, peacemama, gemster, healthyjoy, moxie, gracie, smkd, Tinkamom, Eve Dallas, madeafan, phil467 digplantweed, charlotte21, sweetmarsh52, juicy246, melbre, wendroz, hipmom, ontosomething, ermabom, lindabee, abacusfinch, @happydaze, delfie, Eve Dallas, gemellus, bonzee, JJ, celtickat, peacemama, ASL, jonik, Emily.Postal,faithmtw, corgi, Tinkamom, phoenix, Gypsy3n8, mumsalot, taraan, beherenow, honeybzzzs,twizzler827, golfergal26, ColleenStarr,

[mary~m]

Good morning all! Will work on seated mindful eating today. I am on a very early train to Boston and ate in the car without even noticing or thinking about it. I have loads of work to do here. Will make the rest of the day more mindful.

[ermabom]

I generally sit while eating. Very rarely do I eat standing. However, it is the mindful and slow part that gets me every time.

Yesterday turned into a real mess - lots of appointments and errands and I didn't exercise or read anything. But I did skip dinner because I was tired and not hungry and went to bed really early. Slept till this am but I'm still tired. I hope to get some exercising in today.

Credits:
Logged food
Read ARC
Didn't eat when I wasn't hungry

[fitin14]

Need to remember to sit while eating also applies while cooking. I am a notorious nibbler as well as picker when putting food away. In both cases I have slipped up sometimes and have to keep it in mind. this is why refresh is a good thing! 

I also should update my ARC as its been awhile. will give this some good thought over the next few days.

[honeybzzzs]

I eat most of my meals with chopsticks. Slows me down and makes me more mindful. However, I’ve gotten good with them and can still eat too fast. So now I use my non-dominant hand.

Actually, I should use chopsticks when I’m cooking too. I tend to nibble too much during that process.

Read my cards.
Ate seated, slowly and thoughtfully.
Have loads of raw veggies for snacks today at work.