Hi everyone...great comments. Portion control was very hard for me to master. I kept trying and trying and finally have succeeded. If you are having portion control issues, use your measuring cups, spoons etc faithfullly. My judgment of sizes were so distorted. Now I use the playing card measure for protein. Eat lots of vegs, try a new Spark recipe every week.
I ate to much peanut butter when I ate the commercial brands. They are loaded with "sugar" and "sodium". Thus there comes the sweet/salty situation. I now buy my peanut butter fresh from the Health Food store. So I can have my peanut butter now which is a good source of protein.
I use my $$'s wisely. I buy my nuts (unsalted), peanut butter from Health Food store. They have been wonderful helping me make my food healthier. The $$'s I use to use for junk food (or unhealthy food, based on my needs not someone elses) is now spent for the healthier choices. Good luck....Just don't give up. That food you crave, may be calling you because you have put it on your forbidden list. I don't play head games with myself, if I want a food, I ask myself why, if I really want it, or if I am trying to divert my attention from an emotion that I don't want to feel or deal with. I buy my cookies in the 100 calorie count pkgs. One pack is enough. I save a helping of milk to go with my cookies. This is an occasional snack, not every day. As my food choices have changed, I have gotten towhere I really enjoy the vegs and hummus for snacks. Positive thread...Thanks for posting....Joan
when I check out the nutritional value, that usually does it for me... I'm not going to waste my calories on a piece of chocolate when I can have more of something else my body actually NEEDS.
12/2/11 10:58 A
First, don't have it in the house. If it is in the house, measure a portion out and put the rest away and don't open it up again, trying to use moderation instead of just avoidance.
Fitness Minutes: (67)
12/2/11 10:52 A
At first I got rid of them all, but when I'm in the store and they tempt me I just think about it, Tell myself I don't need it, and walk away(:
Fitness Minutes: (1,516)
12/2/11 10:30 A
If I go by yesterday, I'd have to say I haven't conquered them yet.
Fitness Minutes: (14,195)
119 12/2/11 10:03 A
Like many many others here I've limited what I have in my house. The way I figure it is I'm not planning on depriving myself of all sweet/favorite foods for the rest of my life, but I need to find a way to incorporate them into my diet in a healthy way. I have "portion control" problems. That's a nice way of saying I often have real problems putting treats away when I've had a serving, I'd much rather sit on the couch and eat 5 servings. That's not a way to live a healthy lifestyle. Now there are things I try not to buy: peanut butter (I will eat it with a spoon from the jar), packaged cookies (a serving is 2? How about 20?), and ice cream. All of these things I would like to eventually add back in, but I need to have control over myself first. In the meantime, I'm eating(?) drinking(?) a lot of protein shakes, lots of veggies, trying to avoid starchy carbs (I've found they lead to HUGE cravings for more for me) until I feel like I've made some real improvements. Then maybe try adding some things back to the cupboard and seeing how it goes.
12/2/11 8:04 A
I try and just keep balanced. EAT UNHEALTHY on YOUR terms. Have a a slice of pizza every once and a while, have some junior mints if you're at the movie theater, because you'll be less likely to BINGE eat and order a whole pizza only to wake up and feel horrible. Food is food, it isn't distractive unless we let it be. I think striking our favorites out of our diet is unhealthy too. It's all about eating it in a controlled wary and about knowing how to work around the weakness, and getting the best of both worlds.
12/1/11 10:39 P
I took all sugar treats out of our home with one exception; my husband's candy shelf. I am not interested in milky way and other candy bars. They do not tempt me. I have trouble with cookies and ice cream. I like Chocolate covered raisins. So they are no longer in our home.
Fitness Minutes: (6,718)
411 12/1/11 11:35 A
I plan my day ahead of time, I figure out what I'm having at a restaurant before I go. If I see something I really want and it's unplanned then I adjust what I have for the rest of the day. If I have no more wiggle room for food, then it can wait until tomorrow.
When I'm super tempted I ask myself is it really worth it - is it really worth possibly not seeing the number go down on the scale at next weigh in?? I also found that when I am consistent with my exercise, it is much easier for me to say no. If I just put all that work into my body, why ruin it for food. I feel it's wasted effort.
If I'm on track, it isn't a problem to say no. Just make sure all your ducks are in a row so that you can handle the temptation. Get the plan in place before the situation occurs!
I don't keep any unhealthy food in the house which makes avoiding it so much easier. But of course when you're out and about and other people offer you food, that's a whole other story. What's really helped me with that is to pull out my SparkPeople Iphone App and log it in before I put a drop of the bad food into my mouth. If I can fit it into my daily calorie allowance then I allow myself to have a little to curb the cravings, if I'm not I move on. Another thing that helps me not loose all my hard work when I'm having one of my extreme cravings is that I look at the calories it contains on the nutrition label. Usually I find that there is nothing that tastes good enough to be worth half of my daily allowance.
I do however allow myself a cheat day once in a blue moon for very special occasions, but even then I don't go too overboard, and I make sure to keep working out and eating healthy the days after so that I don't spiral down.
Fitness Minutes: (320,687)
13,342 12/1/11 12:27 A
I just don't buy them.
Fitness Minutes: (66,181)
7,159 11/30/11 11:13 P
1. Tell my family in no uncertain terms not to bring crap home- vital need to know information.. Why try pushing crap up hill and the rest of the family is eating themselfs to a weight problem?
2. People say we have to have something in the fridge and pantry to feed guests.. Hmm those guests may not turn up before the weekend and all that food is sitting there calling the name.. Don't do this- sparks people has a beautiful recipe section- make decent food with thought put into it.. Many people walk around without knowing they have heart disease and diabetes.. Don't keep being a food pusher- change the attitude all around.. Many people fall off the wagon with lopsided mindsets.. I can't eat that, but I must not deprive the family.. Gordon Freeman look around they are getting weigh problems too.. Change this attitude..
3. Family protest- I won't eat that.. If you living in a pressed economy son- eat or leave the table.. Don't make different meals for the family.. I eat lean protein and vegetables- if the boys are moving alot give them the potatoes and a lighter sauce removing the old heavy saturated fat..
4. Dad protests- Got a good insurance buddy, if your health cracks what does the rest of the family live on.. Are you seriously asking me to take care of you even if you ate yourself to a lifestyle illness. People putting their head in the sand and expecting other to buy their excuses is also dishonest when teaching kids good habits. Life and marriage life is about taking responsiblities.. I don't think we should forgive all bad behaviour- we as parents need to stand as a team.. Take those difficult discussions- marriage guidance is also invented if you don't get anywhere.. My boyfriend knows if he gets ill- 1. a resthome or 2. home to his parents.. I will not be caregiver to no.2 husband whom doesn't take responsiblity for own life..
All those passages in the bible gave me very little comfort being care giver to a diabetic type 1 husband- I had to stress around to get my 2 ADHD kids in school, continue my education and job even if he sat at home ill and live with the bare basics... Read between the lines what you loss when you give up on your body.. My youngest son did 5 years grief therapy and is still extremely angry with God.. I can't make him find comfort in the bible- we can't make children feel better because it is all the events they miss the dead parent that make them feel worse- they feel worse as they get older realising what this adult means to them and they don't have.. So quit the romantic theories- kids hurt when we make bad eating decisions..
I found a hikodaio pumpkin can be used instead of potatoes. I make desserts from yogurt which can freeze to ice cream I can make cakes exchanging items in the essential food component list.. I also had to get ticked off enough to see what physcially my mindset did to my body..
When I looked in the mirror instead of avoiding it- Gordon Freeman my mindsets did a crash in the toilet.. I have two choices I can keep eating and wrecking my skin- my plastic surgeon will get richer not me.. My two kids will get more mentally ill suviving with just one parent or get pissed having to make sure I am okay while they trying to live their lifes with extra stress..
No one can make me conquer my triggers unless I grow up and say stop.. When I started thinking bottom like consequences the worse that can happen consequences triggers got dropped..
Edited by: REDSHOES2011 at: 11/30/2011 (23:24)
Fitness Minutes: (390)
11/30/11 9:51 P
I try to avoid my trigger foods but my children and husband bring them home all the time. I have always had a difficult time at night when they are eating everything in sight. Now I hope onto the Spark People site and gain support there.
Fitness Minutes: (5,029)
162 11/30/11 7:50 P
If I could conquer it, it wouldnt be a trigger any more. I try to avoid them at all cost. If I do indulge, I rinse my mouth out or brush my teeth to try to get the taste out. Mine is usually chips, or sweets.
Pizza, is my closest true trigger. For me, completely cutting something out leads to going crazy for it. I knew I had to do something else. I didn't want to go my whole life without pizza. I started thinking about what in the pizza made it a trigger for me. I realized it wasn't a specific ingredient, it was just that tasty combination. It also reminded me of home and when my husband and I were dating.
So I took control of the portions. I make my individual pizzas with tortillas or pita. I add skim cheese and all my favorite toppings. If there is an actual pizza in the house I remind myself that if I make it last longer, I'll have it for longer. I will also alter my other meals, and bump up my exercise a bit as well. And now I look at pictures or my husband and I reminisce together. Talking also helps your mouth be busy :o)
My best advice is to think about what in that food is making it a trigger for you. After all, unless you eat everything, including the things you hate, the same way you eat your trigger food, it's probably something specific about that food. Knowing what doesn't make the problem go away, but it can help you get to an alternative.
I've made a list of my trigger/binge foods and I just don't eat them no matter what. Once I eat my trigger foods, I have no control over when I'll stop, or how much weight I'll gain. So after years and years of experimentation, I have found that my best option is to just not eat my trigger foods and I won't be triggered. It's a small price to pay for serenity and a lean healthy body.
Fitness Minutes: (2,143)
65 11/30/11 4:17 P
I measure out the portion of what I am eating then i close up the bag and put it away. I get to stop my craving and with the box/bag away the temptation isn't there.
Fitness Minutes: (24,827)
316 11/30/11 2:04 P
Pizza and ice cream are my biggest trigger foods. I never can be around these foods and not have some...and by some some I mean A LOT! I have overcome my sweet tooth, but pizza is really my weakness. I can't have it in the house or go anywhere that has pizza. I just have to turn my will power and motivation up when I am in situations that I can't get out of.
Fitness Minutes: (48,794)
11/30/11 2:04 P
At the store, I walk by that aisle really quickly and try not to look. I very rarely eat out anymore, so I don't have to smell them and watch other people eat them. If I let myself splurge on one of them, I pick a package that is portioned in a small size (e.g.-the 1.75 oz bag of Doritos). If the big bag of chips follows me home, it will be gone within 24 hours, so it needs to never enter there, unless 6 people are eating them with me.
Fitness Minutes: (11,609)
11/30/11 12:57 P
I don't have them in my house.
Fitness Minutes: (9,834)
83 11/30/11 12:20 P
My trigger is pizza, and sometimes candy. I pretty much have to avoid having pizza in the house (which is hard when you live with people that eat pizza on a weekly basis), so I'm kind of struggling with that right now (it's all the left overs starring you in the face every time you open the fridge to grab a yogurt or slice of turkey!).
As for when there's a lot of candy around or cookies are everywhere (hello, halloween through valentines day!), I generally allow myself to have one piece a day, and after a couple of days, I can pass by the cookies or candy without even thinking about eating one.
Fitness Minutes: (1,937)
56 11/30/11 12:19 P
Raytha--I like your approach. I'm going to try that. I haven't learned how to conquer my "trigger foods" yet. My problem is that anything can become a trigger for me. I don't usually keep unhealthy food in the house, but I can be set off by a banana, or even a simple cracker. I suppose the one thing that has worked for me is to try to stop myself long enough to make a cup of tea sweetened with stevia before I go off the deep end. Often after I drink the tea, I'm satisfied or at least back in control of myself.
I allow myself to have trigger foods, but I do it when I am out. If I make cookies, I won't stop until they are gone. But if I buy one at the mall, then I will only have that one. I also try to replace a trigger food with something that will satisfy the taste. Example, I can eat a yogurt parfait from McDonald's and not an ice cream cone. I can eat baked tortilla chips at home, and not the regular ones. I can take the top bun off of a sandwich and save some calories but get the same taste. That way I can save some calories for when I really want something.
Fitness Minutes: (63,497)
10,962 11/30/11 11:39 A
I don't keep my trigger foods (salty snacks and candy) in the house. I won't completely cut them out, but if I'm going to eat them, it will be at a party or out with friends. And then I'll have a few and be done. If they are in the house, I'm going to eat them when I'm feeling bored or bummed out, and then I'll be sacked with the "I can't believe I ate the whole thing" guilt.
I have noticed, though, that the less I eat them, the less I crave them - especially candy.
Fitness Minutes: (7,381)
11/30/11 9:01 A
My household is awash in things that I "betcha can't eat just one" find as trigger foods. I'm not having any trouble with those kinds of snacks, and I literally avoid looking at bakery items in the grocery store (my biggest trigger food). My SP mantra is if I can't record a complete nutritional profile for an item, it can't go in my mouth. That wipes out the bakery. I do some home baking and use the recipe calculator to figure out portions and nutrition. Since I'm in control in that situation, I can make the baked items a whole lot healthier without too much grumbling from the skinny guys around the place.
11/30/11 7:16 A
It has taken me a long time to get my taste buds accustomed to not wanting a lot of junk food (tortilla chips were my main trigger food because I ate them with tons of hummus). I cut down significantly on tortilla chips when I first started Spark People after I realized how many calories I was eating. Eventually it got to the point where I finally saw that what I wanted was the hummus more than anything so I started using that in other things vs. chips.
Now I don't eat chips at all (although I suppose I could, but I don't want to waste my calories on something that won't fill me up).
It just mainly takes time, patience, the will to change your habits, and reducing your trigger food portions if you don't want to live without those foods.
11/30/11 7:07 A
I agree. Identify -- don't buy -- avoid them.
Fitness Minutes: (110,829)
2,218 11/30/11 6:39 A
I still buy them for an occasional treat. For me, it's potato chips and corn puffs (like twisties or chickadees), y'know, stuff like that (corn chips, pretzels etc). As you can tell, my trigger foods are salty stuff.
I try not to buy them too often though, as it is, I've already put on about 3kgs this year! Yikes! Time to discipline myself!
Fitness Minutes: (24,645)
11/30/11 4:42 A
I am a just don't buy it kind a girl. When my SO has bought potatoe chips, I will help him empthy the bag. When it's not there, I do not miss it. Or I snack on healthy things. When I buy cookies or candy, there's always this voice in the back of my head saying they are in the cupboard and they're waiting for me to come and eat them. It takes much more will power to resist them when they're there than when they're not.
i do allow myself to have some of my 'trigger' foods regularly, but i don't keep large quantities in the hours... but more importantly, it's an internal thing. it's not just about self-control either. it's about self-care. like being aware of emotions, and if there are ways to comfort myself other than that treat, or if I am feeling despairing and 'giving up' by eating that treat in large quantities. i am recovering from an ED, so i totally get this q. :) peace and love!
11/29/11 10:26 P
Avoidance - if/when cravings hit I go straight for lean protein source and am usually over the danger zone within 20 minutes.....
11/29/11 9:58 P
I try to find healthy versions of my favorite foods. If I need a chocalate fix, I drink a cup of Diet Hot Cocoa. There are some things I can't have in the house, like potato chips. I am still working an alternative to popcorn. Until then I eat it in smaller portions. :)
11/29/11 8:55 P
Keep them out of the house!
Fitness Minutes: (108,833)
3,069 11/29/11 8:48 P
Right now I am steering clear of most of them, though I have allowed myself a small piece of fudge on Thanksgiving (planned the whole meal ahead to fit it in!). Otherwise, I just haven't been buying the things I know I might have an issue with. Better to keep it out of the house, for me at least.
I can't keep trigger foods in the house! Just walking by trigger foods in the store makes nervous! LOL!
11/29/11 7:59 P
out of sight, out of mind usually works for me, if it's in front of me i will eat it. doesn't really matter what it is. but really i allow my trigger foods in moderation. either by buying small portions of them or bagging them into serving sizes. i never deny myself what i want - i only deny myself to have too much.
I do allow my trigger foods on acceptable days. No food should be off limits.
But, for some folks, they can't do even one day with them and they are right back to square one. For those folks, the longer you do without those foods, ususally, the easier it gets and the less cravings you have. Sometimes that is very hard to believe when you are right smack in the middle of a craving, but it is true.
Fitness Minutes: (87,475)
11/29/11 2:47 P
Sadly, I don't. I allow myself to eat them (in moderation) and allow for it in my calorie count for the day.
But out of sight, out of mind is a big help. If it's not there, I won't go out of my way to get it, but as soon as it's there, I want it.
The holiday goodie baking season is here and right now there are two pies, two kinds of cookies, and fudge with marshmallows in the work kitchen where I go to get my water and cottage cheese from the fridge. It's tough but I try not to look at them when I go in.
Fitness Minutes: (1,516)
11/29/11 11:03 A
I have to have it out of sight. That means I don't buy it, make it, smell it, allow it in the door. I'm talking about the dreaded chocolate and all chocolate derivatives.
Now that I know that avoiding gluten is giving me my health back, I haven't had any trouble avoiding my trigger foods and I eat potato chips without feeling any guilt.
11/29/11 9:32 A
If someone has brought something into the house. I will get a portion and put it in a sandwich baggy. Then I will put it up in the cabinet. I tell myself I can have it later. Most of the time I forget about it.
It also helps if you don't have the food in the house. When you live with other adults, you cannot dictate what they can and can't bring into the house.
Edited by: MANDIETERRIER1 at: 11/29/2011 (09:33)
Fitness Minutes: (100)
1 11/29/11 9:26 A
I found out that most people are not sure about what triggers them off to eat unhealthy foods. I tried many to lose weight. I found out that I am a what you see is what you eat kind of girl. I am just fine if I do not see anyone else eating. One thing that helps me out is clean the kitchen and put the food up when my family finish eating. I clean the counter from any snacks. I also cut the kitchen light off. This helps me to not have the desire to eat when I am not hungry.
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