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RUSSELL_40's Photo RUSSELL_40 Posts: 16,826
4/6/14 2:37 A

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Dallas - I think you might notice a huge difference just by altering what you consume during a " high calorie, fatty meal ".

Most of us, eat fat, along with carbs, and while certain foods may cause us to have cravings ( be trigger foods ), and therefore might make us eat more, and despite being a healthy food, cause us to eat unhealthy foods, the basic reaction of blood sugars from carbs, protein, and fat isn't variable by person. Fat cannot be converted to glucose, no matter who you are, so it is impossible to raise blood sugars by eating fat. Your blood sugars are simply a measure of the glucose in your blood.

So you have fat, which produces no glucose. Protein, which can be converted to glucose in rare circumstances, and carbs, which turn into glucose quite easily, in varying degrees.

So the meals that you are experiencing high blood sugars from, are most likely fatty meals, by one definition, but could also be described as high carb.. maybe not by you, but by someone like me. A cheeseburger is a carby meal to me, while a lb. of burger is a fatty meal.

There is a huge difference, because the bun causes the blood sugars to soar, and so you could say it is a high calorie, fatty meal. However, a lb. of ground beef with 1 cup of mushrooms, and a side of macadamia nuts would be much higher in fat, but would probably barely spike your blood sugars. The same is true of a breakfast of 4 eggs, 1 cup mushrooms, 2 Tbsp. butter, and 1 oz of cream cheese.

So fat isn't the problem, but what you eat with the fat, when it comes to reasons for your blood sugars being high. Eat fat & protein, and it will stay low. Eat fat & carbs, and it will be higher.

"We can't solve our problems with the same thinking we used when we created them "

- Albert Einstein

“Whether you think you can, or you think you can't--you're right.”

- Henry Ford


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IMREITE's Photo IMREITE SparkPoints: (257,400)
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4/6/14 1:20 A

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if you eat too much or eat thing that are hard on your body it makes it harder to exercise well or at a good intensity then i burn less calories which means i spend more time on by butt wasting time being tempted to have a sugary snack. this caused more calories to be consummed. if late at night, i dont sleep as well or as long which prevents me fro burnign calories well and causes overeating.

Don't forget to be awesome.


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DALLAS_HILL's Photo DALLAS_HILL SparkPoints: (11,757)
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4/5/14 8:53 P

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Russell, you are right on the money. It's not the specific food, it's how we are programmed about the food. We're not machines; every one of us is programmed just a little differently. We just need to reprogram ourselves, and a lot of that is based on the foods we eat. Make different choices, and get different results. Figure out what helps your reach satiety, plug that in, and see if it works within your parameters. Practice makes for improving your unconscious choices.

I eat a lot of fruits and vegetables, bananas included, and I'm diabetic. Sugars are going down, helped by being more active. But have a high caloric, fatty meal and I'm way over 200.



A man's errors are his portals of discovery - James Joyce


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SMG1963's Photo SMG1963 Posts: 701
4/5/14 7:18 P

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Ditto!! I have been eating potato chips like crazy lately (chipaholic style) . On top of that I have been overeating at every meal, too.

I have been in and out of sparkpeople and I know I do better with it, but I have been very lazy about checking in. I have not been tracking my food, because I know how bad it is.

I just need to do it!!



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SCRAPPER1124's Photo SCRAPPER1124 Posts: 474
4/5/14 11:01 A

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So glad I found this thread today! I'm just coming off a few weeks of being unfocused and giving in to my cravings. One good thing though that I haven't really gained much just not really lost anything either. I haven't really binged on crazy unhealthy food but have found that I'm just mindless eating or eating "around" what I really want. So instead of eating candy, I'll eat a bunch of peanuts, popcorn, granola bars equaling up to the same or more calories as if I actually ate the candy. Some would say than just eat the candy but for me those are trigger foods for worse binges. For me I only binge at night after dinner. I can go the whole day and be fine. I know I'm not hunger because I just eat, but the end of that meal does me in. Even if I go to a restaurant the meal is not "complete" unless I have dessert. It's a stress reliever for me, to wind down and "reward" myself with food at the end of the day. I have found NOTHING that replaces that feeling of enjoyment eating a box of cookies, a bag of chocolates etc.... does for me. No taking a bath, reading, taking a walk, doing something with my hands, hot tea etc... I doesn't matter what I eat for dinner it's the same thought after. I don't eat unhealthy all day. I eat pretty clean, fruits, salad, lean protein, 8 glasses of water etc even dinner and can stay in my caloric range. I just tend to blow it when I give in to that after dinner binge. So i don't gain too much weight (or slow increments) usually but I never lose. I maintain the over 140 pounds my body has not shed for 20 years. I'm still hanging in there though. I did lose 20 lbs since Oct. so I'm holding on to that for inspiration right now ready to regroup again and refocus.



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RUSSELL_40's Photo RUSSELL_40 Posts: 16,826
4/4/14 9:36 P

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emoticon are definitely carbs. As a diabetic, I have to limit myself to 1/2, because they spike my blood sugar so much. As a low carber, I can't even eat 1/2 a banana because it will just make me want more carbs.

I just want to explain a phenomenon people experience on low carb. No cravings/hunger. When we cut carbs low enough, we stop thinking about our next meal, or our favorite food. Completely.. not a lessening of our desire for it, that we can overcome with willpower.. if we cut carbs low enough, we have no hunger, or desire to eat, even after 24 hours. What happened, is we got down low enough to randomly avoid ALL trigger foods. Over time, we add back in carbs, and along the way, we may add back in trigger foods. These may be something we think of as healthy, such as bananas emoticon or a carrot emoticon .

The reason I mention this, is that some of us on low carb never reach that point, especially those of us on more moderate plans, but some cut way down on carbs, and STILL are eating trigger foods, and experience cravings. This is basically just bad luck, but it shows that it isn't total carbs that are the issue, but which foods you eat to get there. If one person can eat 100 grams a day while experiencing no hunger, or desire to eat, except that it is meal time, while another person, is craving food while consuming 20 grams a day, then we have to look at the food they are eating, find out what it is, and eliminate it, and maybe that same person who was starving on 20 grams a day of carbs, can ALSO eat 100 grams, and not have any cravings.

So when I hear someone saying " I am craving chocolate, and when I gave in and had a small piece ", and then they talk about how the chocolate was the trigger food, I want to point out that you already were having cravings. Something ELSE was the trigger food. Something you ate BEFORE you started craving the chocolate.

Today, we think of cravings as part of life, but this just isn't true. As children, we played sports all day long, and would forget to be home in time for lunch. We were burning calories at a prodigious rate, and despite the fact that most of us kids had ribs sticking out, we never thought during the 4 hours of basketball, or baseball that we played.... " I'm hungry ", or wondered what was for lunch. Our focus was on scoring points, or driving in a run. We had to be dragged home for lunch, and then we would eat as fast as possible, so we could get back to play. We might eat a ton of food once we started, but we didn't sit around thinking about it. We didn't have cravings.

The children today sit inside, and play video games, and if my friends' children are an example, they are fat, and craving snacks at all hours of the day. This is just 30 years later. Something changed in the food. We shouldn't be having cravings. We eat every 4-6 hours, and are overweight. Hunger just isn't possible. Along with this childhood obesity, comes diabetes at younger, and younger ages.

The idea that the food hasn't changed but now we have diabetic 200 lb. teenagers, is impossible. Unless we just believe that this last generation is lazy, and unable to stop eating food, then it HAS to be some outside stimulus. Even if we say the kids exercise less, one has to ask why. Sure I can play video games, and not exercise, but why do they choose to do so? Mostly because they are fat, and if they went 1 mile down the road to the school to play basketball for 4 hours, they might miss a snack, and so they tend to stay around the house.. in case they start to get hungry! The very idea that they might get a craving, makes them abandon exercise. They fear that if they did so, they might become " starving ", and be a mile away from food.

Anyways, back to my original idea. If we stop and admit that cravings are not natural, then they are a symptom. They are caused by a trigger food, and instead of us trying to guess what a trigger food is, we can just look at what we ate. We all think of 5-10 foods as triggers, but the truth is, trigger foods vary, and instead of blaming chocolate, because it is the " worst " food you ate, we should stop and consider that if you already had cravings FOR chocolate, that something else you ate was a trigger food.

Chocolate may still be a trigger food, but that doesn't mean something you ate before you had the chocolate, wasn't ALSO a trigger food. So look at the meal you ate, whenever you feel cravings, and test each one of those foods separately, or as part of another meal that doesn't include the other ingredients, and find out which one is a trigger food.

I might eat a banana, a glass of milk, and a fiber bar for a snack, and if I get cravings, I can blame the banana, but if the milk, or fiber bar is also a trigger food, I will still get cravings. If tomorrow I have raspberries, milk, and a fiber bar, and there are no cravings, then the banana WAS the problem, but what if I ate the banana, fiber bar, and water, and had no cravings. Then it would be the milk that was a trigger food.

Just so you know, while most of us think of all 3 ( bananas, milk, fiber bars ) as healthy food, they are all trigger foods for some people. All 3 are trigger foods for me. So stop guessing at what are trigger foods.

You might find that foods you thought of as super-healthy , like yogurt are a trigger food, but that chocolate isn't a problem. You want to identify the problem food, both so you can limit, or eliminate it, but also so you don't do so to foods that ARE NOT trigger foods unnecessarily.

On Atkins, I got lucky. I cut everything, thereby eliminating all my trigger foods. However today, I now can eat cheese in limitation, and have no issues with corn, peas, or kidney beans. Corn is a super no-no on low carb, but I do have it occasionally, with no problem, so I have no reason to cut it, other than I also like other veggies more. I could have just swore off corn, or kidney beans, and stayed safe, but by testing all my foods, I have increased my variety, while still living without cravings. This lack of cravings is why low carb works. If you eliminate your trigger foods on any other diet also, it WORKS. Basically, if you have cravings, eventually you will eat extra. This is why diets fail, not that we have ONE magical diet that works for US. We just happen to find one, which doesn't include many trigger foods, and lets us eat the proper amount. If I didn't love meat, i might have found that a vegan diet did the same for me, providing I got my carbs from vegetables, and not Fritos and pop.

So take note of when you have a craving, and make sure you identify trigger foods correctly, and not just eliminate the ones you THINK are the cause of your cravings. No need to cut a food that isn't a problem.

"We can't solve our problems with the same thinking we used when we created them "

- Albert Einstein

“Whether you think you can, or you think you can't--you're right.”

- Henry Ford


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QUITWIT Posts: 6
4/4/14 1:48 P

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Thank you Moatie :)

I am doing well... I am working on portion control, too. Logging in calories on the Spark Tracker is really helping keep me accountable., as well as using the Fitness Tracker. Nutrition is high on my list, but once in a while I really want a food that does me absolutely no good, then it is that much harder to get back on track again. But I still can't see a life with no dessert. Just a life with better rebound tools. You pretty much nailed it in your post.

Walker_Lady

Oh I just ran across this article, I thought Spark People would really find it helpful since this is such a positive environment. http://www.inc.com/minda-zetlin/listening-to-complainers-is-bad-for-your-brain.html


DALLAS_HILL's Photo DALLAS_HILL SparkPoints: (11,757)
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4/4/14 12:55 P

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If the snowball's rolling, divert it by at least eating something healthy after the first straying. Celery, carrot, fruit will fill the urge to eat something, and win the important part of the battle for you; not eating the rest of the bar of cheese, or finishing the bag of bite-size Snickers. If you can remember something important you have to do, like go to the basement or garage, it gets you out of the kitchen and fixes your mind on something else.

A man's errors are his portals of discovery - James Joyce


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TEENY2BEE's Photo TEENY2BEE Posts: 841
4/4/14 12:44 P

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I am totally snowballing today.....nothing but carbs....


and a banana emoticon ....that can be carbs too



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ODDMENTTWEAK Posts: 1,759
4/3/14 10:02 P

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I don't often have full days that snowball, but I do have times that snowball - at a party, at a restaurant, etc.

"I am only one, but still I am one. I cannot do everything, but still I can do something; and because I cannot do everything, I will not refuse to do something that I can do."
- Helen Keller


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ITTOSAN's Photo ITTOSAN Posts: 81
4/3/14 7:38 P

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Hi Walker Lady,

Just checking in at the end of the day and reading your message gave me a real lift. I couldn't be happier to know that I helped someone a little today.

It was a good day for me. I ran 4 miles in the woods and haven't run since late January. Baby steps. I did eat a bit too much today, but I'm patting myself on the back because I only ate food on "my healthy list (real, unprocessed food)" and I stopped eating by 6:30. I still am going to allow myself some more days of feeling free to have as much as I want as long as it's healthy. Next week, I'll try to work a little on the portion control. Baby steps.

Hope you had a good day are patting yourself on the back for something you did.

Moatie
emoticon

Never, never, never, never, never give up!

MAKE IT HAPPEN!


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ANNILLY's Photo ANNILLY SparkPoints: (18,415)
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4/3/14 3:08 P

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I usually find that I can eat a planned treat and not crave anymore of it, but if I let myself have sweets or greasy food when I'm stressed or bored, it's a different story. It helps to be aware of why I'm eating. If I'm actually hungry, eating something healthy will fix the problem. If I'm bored or stressed, then no matter what or how much I eat I won't feel better and the best option is to remove myself from where the food is. My favorite distractions are going for a walk or taking a bubble bath.

"Yesterday is not ours to recover, but tomorrow is ours to win or lose." Lyndon Johnson


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PENNYCT's Photo PENNYCT Posts: 142
4/3/14 12:12 P

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Hi everyone! It's strange how eating one of your triggers will start the avalanche. My triggers are cheese, chocolate and other sweets like cake and ice cream. Once I slip with one, it's an all out binge on anything I can get my hands on. I've been sticking to my plan this time around. It's only been 1 1/2 weeks but I feel as though I've got a handle on it. I think that talking in the forums is the secret. Reading all of your posts helps me so much. It doesn't matter whether it's a newbie or an oldie - everyone's thoughts and feelings matter and help me in this process. Thank you

emoticon emoticon

“The brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don’t want it badly enough. They’re there to stop the other people.”
― Randy Pausch, The Last Lecture





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KLOPEZ581's Photo KLOPEZ581 Posts: 2
4/3/14 11:41 A

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I just realized with this post that my trigger is chocolate and I would die for a piece of it no lie but when i gave in to the temptation i ate 1 ferrero rocher which made me want the saltless potato chips which i took a handful and put hotsauce so as not to eat so much then i wanted peanuts took a handful and then porkrinds with hotsauce all in one freaking hour that day i went over my set calories which made me mad but you know what I kept with my exercise regimen and I have actually eaten less calories than before still not at the calorie regimen I want but definitely doing better I am so happy that this site has so much support and so many people that is going through the same thing that it motivates me to keep going for my goal thanks everyone!!!!!!!!!!

KALopez


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QUITWIT Posts: 6
4/3/14 9:49 A

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Hi Moatie,

I just read your post a couple of times... you are so right... your post was very encouraging and very well written.

Additionally, I do like that you allow yourself to have a dessert when you are out, but do not bring it home. Afterwards, I particularly liked what you said about rebooting for three days, and learning to trust yourself again.

Thank you so much for taking the time to post such a well thought out message.

Good luck on your journey!

Walker Lady



ITTOSAN's Photo ITTOSAN Posts: 81
4/3/14 8:33 A

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Just clicking on reply today caused me to breathe a big sigh of relief. Over the years, I've been on and off SP message boards. I've also been on and off tracking my food. What's surprised me is that I always end up coming back. I'm glad SP holds your history. It's interesting to see patterns of eating issues that happen consistently over the years.

I mention this because birthday cake is a huge trigger for me and I've just noticed patterns of my bingy/bad eating with my husband's and friends birthday's where I have cake. It's good to be aware. I don't ever plan on not enjoying celebrating birthdays with cake, but I need to be extra focused in the time right after.

I know more than ever that I get triggered and it's so hard to stop the desire to overeat the wrong foods, once I'm triggered. But, thankfully, there are definite solutions to this problem that I've been getting better and better at using.

1. Write down what you eat every day. It ALWAYS saves me hundreds of calories when I do this because it keeps me that much more aware of what I'm doing.

2. Don't bring any trigger food into the house. I can handle having a dessert after dinner when I'm out in a restaurant, but I can't handle having a gallon of ice cream in the freezer, or a box of cookies, etc... Why mess with it? It's easier and more relaxing to just not have it in the house.

3. It you go off on a bad eating tangent for a few days, give yourself a prescription to let your body recover and get back on track from the experience. Take it seriously. You just made your body process refined foods, too much sugar, bad fat. That is a health trauma to your body.
The "medicine" is to take a concerted 3 days of letting your body rest from this. Lots of water, no caffeine/coffee/chocolate, lots of veggies, little fruit, only lean meat, portion control. Exercise/yoga. If you can do this for 3 days, not only will you start feeling better and showing yourself that you can trust yourself and care for yourself, you will feel rebooted. It will be harder to want to mess that up with overly refined food that just creates addictions.

4. Don't be too hard on yourself. Be kind and think long term. Because of SparkPeople, I've been able to see true evidence of my ability to come back from getting off track. I've seen progress and healthy trends. I feel inspired to want to do longer healthy streaks than I've ever done before. There is always a personal challenge you can make for yourself to help boost your sense of belief in yourself and abilities to do whatever you want to do.

Good luck, everyone!

Never, never, never, never, never give up!

MAKE IT HAPPEN!


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CALEMAIRE2011's Photo CALEMAIRE2011 SparkPoints: (5,478)
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4/2/14 10:25 P

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Isn't it crazy?

It's such a mind over matter sorta thing!

The more junk I eat, the more junk I want, the more junk I eat!

When the student is ready, the teacher will appear!!



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ANNISSAMARIE's Photo ANNISSAMARIE Posts: 546
4/2/14 7:21 P

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Starting my day with coffee and creamer = VERY BAD FOOD DAY...I.e. Coffee, breakfast smoothie, burger and fries, pizza, chips, sweet dessert, salty peanuts and a little more sweet dessert to balance out my more than 2,000 calorie day when 1,200 is the goal.

"Though I may stumble, I will not fall, for the Lord upholds me with his hand." Psalm 37:24


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LCRUMLEY81 SparkPoints: (64,564)
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4/2/14 10:15 A

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Great post. I find that if I start with a big glass of water or a high water fruit/veggie it makes the bad for you food has less wanting power

LYNETTEMOM's Photo LYNETTEMOM SparkPoints: (79,007)
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4/1/14 3:41 P

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sweet, salty and greasy all just call my name. I find one leads to the next so I try very hard to fill up with healthier choices, vegetables and fruit. Lots of water is also key for me. If I am full of good stuff, I don't eat the crap.

LJ


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EEKAMIGHTY Posts: 397
4/1/14 5:49 A

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Yes, I am guilty of making a bad choice Friday night which unfortunately started me on a roll of a "bad choice" weekend. I will choose to be strong for as many days as I can. I'm on my own personal streak.



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EEKAMIGHTY Posts: 397
4/1/14 5:46 A

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Hey, Justeatrealfood, , just keep this in mind: NKillian might fall off her proverbial soapbox if she continues to blurt out to others what she isn't fully informed on. emoticon



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RUSSELL_40's Photo RUSSELL_40 Posts: 16,826
3/31/14 10:52 A

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Pay attention to what you are eating that gets the ball rolling. If there is no initial push.. the snowball never gets started.

For most of us, certain foods provide this initial push, and by avoiding that, we don't end up rolling downhill, gaining mass. So when you have a meal, and an hour later are craving chips, and salsa, think about what was in that meal that led to these cravings.

It is possible to never have to experience the snowball effect ever again.. in theory. In reality, we do stupid things, and will likely repeat as our memories of how bad we felt diminish, but by knowing what starts the ball rolling, you can also avoid it happening on a daily, or even weekly basis.



"We can't solve our problems with the same thinking we used when we created them "

- Albert Einstein

“Whether you think you can, or you think you can't--you're right.”

- Henry Ford


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JOBAMGIRL's Photo JOBAMGIRL Posts: 9
3/29/14 2:39 P

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Pam, we have all done it so don't beat yourself up! Today is a new day. I finally learned not to keep stuff in the house too--after DH has been telling me for about ten years that is the trick. I always think I'll be able to just eat a little bit. Sure, half a cup of Cherry Garcia will be just fine, I think to myself in the store. Just a subconscious way of convincing myself to buy it so I can eat the whole thing. For those chocolate cravings that are undeniable, I make a smoothie with protein powder (chocolate, 80 cal) and almond milk (30 cal) and add a tablespoon of plain unsweetened cocoa powder too, so it's kind of like a dark chocolate smoothie. I think the protein powder fills me up enough that it kills the craving.



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VETTY155's Photo VETTY155 Posts: 7
3/29/14 2:31 P

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The snowball effect is the reason why I gained back all the weight I lost and an extra 50 pounds. Just one night of giving into eating fast food, then it turned into eating junky food 3 or 4 times a week (it might not have always been fast food but I would make poor choices at home, like an entire package of KD with extra butter).
I am now trying to make a conscious effort to avoid triggers (like driving past Fast Food Row) and to, once a week if I've managed to stay in my calorie range, have Friday treat night. I'm hoping this will stop the snowball effect, not binging and keep me on track.

Edited by: VETTY155 at: 3/29/2014 (14:54)

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TWEETYFITN60's Photo TWEETYFITN60 SparkPoints: (4,620)
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3/29/14 12:32 P

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After just having had a binge last night, I know a few things about bad food choices. I think that when I feel pressured, as I have been feeling these past couple of weeks, as I resume my attempts at weight loss, I just had a meltdown last night. Ironically, after the binge, I had one of the best nights' sleep ever. What a price to pay for that though? I regained the 3 lbs that I had lost and I am back to square one.

Again, today is a new day. That is how you have to look at it. However, I always feel hung over after a carb binge---especially emotionally because I feel like they won and I got badly beaten. Blah.


Pam

" No One is impressed with how good your excuses are."

" A year from now, you will wish you had started TODAY!- Karen Lamb

" BElieve in YOUrself."


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PENNYCT's Photo PENNYCT Posts: 142
3/29/14 9:54 A

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Hi everyone. Turtlefrog, sweets are a huge problem for me, too. Ice cream, cake and anything else that comes in chocolate. God forbid PMS is around the corner! Hide all the sweets from Penny! I do NOT keep anything in the house anymore that is going to tempt me. If I absolutely am going to go nuts, I will get Hershey's syrup and make chocolate milk. I also like frozen yogurt. The main reason I have been able to stay away from the sweets is because I am spreading my meals out so that I can always eat something when I want it. I keep plenty of my favorite fruit around. Nights are especially bad for me so I spread dinner out from 4:00 - 7. I'll eat part of the main course, wait awhile. Then an hour later, maybe a salad. An hour later, maybe a piece of fruit or low-fat banana bread made with applesauce instead of butter or oil.

Well, that's what I do. I hope it helps! Good luck!

emoticon emoticon



“The brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don’t want it badly enough. They’re there to stop the other people.”
― Randy Pausch, The Last Lecture





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TURTLEFROG1002 SparkPoints: (2,844)
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3/29/14 8:24 A

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I can relate to your posts & think I'm going to be staying in touch with you guys.
If you are cooking at home, try using low sodium soy sauce or tamari sauce (which is low sodium) or sea salt (which is lower in sodium than regular salt).
If you are eating out try a veggie like asparagus, which is a bit of a diuretic and will help with the water weight.
My biggest problem is how to stop eating the wrong foods, or those that will cause the snowball effect, before I start. Sometimes it feels like I just have to have some Ice cream or chocolate and even though I try to eat something else instead, it diesn't stop the craving. Any suggestions?



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3/28/14 11:31 P

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I love your post. :)

Sodium -- You really can't do anything about sodium when eating out -- if it's not a health issue in itself for someone, the best they can really do is just shrug, eat sensibly in other regards, and figure a water weight gain is inevitable -- don't take it seriously and weigh again in a few days when it's bound to be gone. I see so many people let something like this trigger them into self-sabotage and it's so sad, when it means nothing!

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NEWYORKCHICK's Photo NEWYORKCHICK Posts: 229
3/28/14 9:06 P

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Yes, I have noticed this effect. I'm really trying NOT to do this this go-round, because I'm realizing that something has to change.

In the past I would eat great for a few days and then something would happen and I would just say "forget it" and next thing you know it's nutella straight from the jar. Bad scene.

Now, I'm learning that if I go over my calories by a little one day, it's not the end of the world. But I stop eating right away when I realize I'm over, and don't continue on because "I blew it already." Tomorrow is a new day, and even if you're already over your calories today, you can still limit the damage you did by not continuing to eat.

Also, NOT KEEPING unhealthy foods in the house has been huge for me. I don't know why I never did this before! I always thought I should keep treats around for some reason -- but the truth is, if I don't have them around, I can't EAT them! Ice cream is my favorite thing in the world, but I've learned not to keep it in the house. I can have it when I go out and decide to treat myself. This way, I don't have to make a decision (and possibly a bad one) every night about whether or not to eat it.

Edited by: NEWYORKCHICK at: 3/28/2014 (21:11)
My Streaks :)

-Pescatarian since 10/18/2007

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-Maintaining a 10% weight loss since 7/13/2014



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JOBAMGIRL's Photo JOBAMGIRL Posts: 9
3/28/14 8:53 P

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Thank you PENNYCT--am going to really start watching the sodium. Amazing you lost 7 pounds just like that. No snowball today despite the weight gain that makes you think the heck with the whole thing. Stayed on track. Thanks everyone for being here.



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PENNYCT's Photo PENNYCT Posts: 142
3/28/14 6:44 P

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Hi Everyone! I happened to see this topic under "hot topic" on my page and I saw your post about the chinese food, JOBAMGIRL. I'm sure it's the sodium. I decided to put down the salt shaker this time because I want to be healthy besides lose weight. I've lost 9 lbs. since Sunday and I know it's mostly water. Last year I was in the hospital for 5 days and they put me on a low sodium diet and I weighed myself when I got home - down 7 pounds. I wouldn't worry too much about that one meal. That's all!

Penny

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“The brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don’t want it badly enough. They’re there to stop the other people.”
― Randy Pausch, The Last Lecture





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JOBAMGIRL's Photo JOBAMGIRL Posts: 9
3/28/14 10:11 A

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Thought the Chinese buffet would be OK and I did really well--just roasted chicken, shrimp and vegetables. But gained two pounds as of this morning's weigh in and I almost thought to myself, "Well, might as well eat whatever I want if this careful eating plan and extra walking is making no difference." That's the beginning of a major downhill snowball. Then I thought about how much sodium was probably in that meal...so did not give in to the snowball. I added sodium to my tracker, but when you eat out how do you know? I'm thinking the only safe thing to order anywhere is a big, big salad with lemon juice.



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ACHANSO's Photo ACHANSO Posts: 973
3/27/14 2:13 P

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Yes, I'm the same way--when I go a lil crazy and eat too much junk food and dessert- it's so hard to get back on track!

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3/27/14 11:08 A

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I went a little crazy just last night! I had been doing so well staying within my calorie limit. I needed to read this thread again. It started with Trader Joe's coconut chips, which are sweet and I really like them. I know now that I can't bring them into the house anymore. But, I'm back in the saddle today! Healthy foods, protein, healthy fats, some fruit and lots of veg. This should be my mantra. I won't get my order from the local food coop for another week, but I think I still have enough good organic stuff to whip up a pot or 2 of soup. And I just went to the farm for dairy products, so I'm good to go for more yogurt. Take that snowball!

Edited by: SWEETLILBLUEYES at: 3/27/2014 (11:09)
One day at a time.

"Success is not final, failure is not fatal.
It is the courage to continue that matters!'


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ACHANSO's Photo ACHANSO Posts: 973
3/26/14 11:38 A

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Yes, plus once I get in that mindset of emotional eating, it's hard to get back on track and especially if I don't have a tracker to remind me of how many calories I have eaten! :)

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3/26/14 7:48 A

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I so agree with the snowball effect. Once I quit tracking and thinking about what I'm eating, it goes downhill from there.

Michele
But He said to me, "My grace is sufficient for you. For My power is made perfect in weakness." Therefore, I will boast all the more gladly about my weaknesses so that Christ's power may rest on me. That is why, for Christ's sake I DELIGHT in weaknesses, in hardships, in insults, in persecutions, in difficulties. For when I am weak, then I am strong. II Corinthians 12:9 & 10


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3/25/14 6:37 P

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I know that if I eat a lot of refined carbs, I'm just going to want more later, but if I eat a small serving now and again, it's not so bad.

I used to avoid sugars all together by eating things sweetened with sugar substitutes, but now I go ahead and eat things made with real sugar - BUT it makes me much more conscientious about portion control.

What will you do with your wild and precious life?


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ACHANSO's Photo ACHANSO Posts: 973
3/25/14 4:46 P

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Yes, I agree- it's hard with bread and sugary food because I always do seem to want more and they don't fill me up

JUSTEATREALFOOD's Photo JUSTEATREALFOOD Posts: 1,437
3/25/14 1:36 P

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Bad to me means unhealthy harmful foods, good is healthy nourishing foods.

I strive to nourish myself with healthy foods as much as I can without depriving myself. Healthy food can be tasty too!


For me it is very much about the type of food. White breads and sugars just make me want more. White rice is a nothing food to me, it's impossible for me to fill up on it.

JERF - Just Eat Real Food

I'm a Certified Personal Trainer.

I'm not a doctor or dietician. I'm just a real whole foods nutrition nerd.

I eat mostly vegetables, fats, meats, some fruit and dark chocolate. Unprocessed and preservative free. And it's changed my life!

5'4"
Goal weight 125lbs
37 years old
2 kids

Keeping my blood sugar levels low on my high fat/ low carb/ moderate protein diet.


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MANDIETERRIER1's Photo MANDIETERRIER1 Posts: 13,740
3/25/14 1:15 P

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For me it isn't the food per se. It is the feelings that go along with it. I once ate a whole bag of walnuts, because I felt a little blue. Everyone would agree that a serving of walnuts is a good thing. The whole bag not so much.

I don't have any allergies or sensitivities to any type of food. So personally I don't label any food as good or bad. In my 39 years, labeling food as bad only makes it more appealing and heightens its allure

Edited by: MANDIETERRIER1 at: 3/25/2014 (13:15)
Made it to my maintenance weight of 125 pounds.

Eat what you like and if someone comments, eat them too

Please read my blog

http://erinwroteablogyall.blogspot.com/201
4/11/adventures-at-olive-bar.html


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JOBAMGIRL's Photo JOBAMGIRL Posts: 9
3/25/14 12:21 P

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The white stuff does it to me every time--white bread, rice, pasta, sugar (well, sugar by any name and any color--sprinkles, anyone?) I've been kinda snarky about the big no-gluten thing, thinking it was just another fad. Then I stopped eating it and what a difference in cravings that has made. I read somewhere it's because the wheat is now so bioengineered and hybridized that our bodies say "What IS this? What am I supposed to DO with it? Oh, guess I'll send it to my liver for storage." Makes sense. Good luck everybody and thanks for your words of wisdom and encouragement!



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ACACIA21's Photo ACACIA21 SparkPoints: (48,415)
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3/25/14 9:56 A

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if I get tough with myself and consciously limit my intake for a couple days, then the craving binges diminish.

Michelle
Shell


STLCARDSFANS05's Photo STLCARDSFANS05 Posts: 916
3/25/14 9:34 A

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some days those golden arches just jump out in the middle of the road and blind you until you turn in



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FIFIFRIZZLE's Photo FIFIFRIZZLE Posts: 1,387
3/24/14 1:58 P

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What a great thread. JERF started her snowball by eating at a fast food restaurant, she ate a wrap, and things went awry from there on. I doubt it was just the gluten that contributed to the snowball, though. One thing to remember is that at restaurants, & not just fast food restaurants, a whole lot of sugar and salt is added to food; it is undetectable but there, and eating that stuff messes with your body chemistry.

I totally agree with all the excellent posts about body chemistry.

The thing is, if you know this, you can put something into place to stop yourself from snowballing, if that is what you are choosing to do.
I think JERF said she was after bang for her buck, once she ate a gluten food she was in for it, and later on she said she realises that it was in for a penny in for a pound. Hence the snowball.
BTW I love the tyre slashing/milk spilling metaphors, so useful.
But if you do want to eat off the reservation sometimes and not make it a snowball, the trick is, it seems to me, look out for the afterburner, it will be along in a few hours, sure as eggs, and learn to deal with that.
Along comes the craving or impulse to eat more (insert trigger food here) so you anticipate, notice, and eat something else. A hard boiled egg. Some nuts. A yoghurt. Some cheese. Whatever mix of protein and fat that will set you right. And don't forget the water!
Look out for that craving, say, 'hello craving, we're eating this now, it will fix you.'
And this will fix your snowball, and you will be able to eat off the reservation from time to time, and cope with the INEVITIABLE cravings that follow, without a derailment. Learning to cope with those cravings in a variety of ways that don't involve yielding to them, is the great tool we all need. So I say, if you are going to mess with possible trigger foods, do it with intent. Practice noticing the consequent cravings and experiment with ways of dealing with them til you have it down.
Good luck, Sparkadees!
Fifi

Edited by: FIFIFRIZZLE at: 3/24/2014 (14:05)
Reframing my thinking to release excess weight forever.

If you always do what you always did... You always get what you always got!


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3/23/14 8:38 P

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You all inspire me. I have not been a long time on my spark journey, but you all help a lot. Keep on writing. I'll keep on reading.

Be blessed
Betsy in McLeansville, NC


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3/22/14 11:26 P

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I have known a lot of people who are naturally thin. My step daughter is a 35 year old mother of 3 who eats junk food and does not exercise. She is a size 0 and always has been.she doesn't really think about food . She's very busy and when she's hungry if she can eat she does but if she can't she doesn't. Her mother was my best friend before she died, and she was the same way so I think there's some hereditary components here.I can draw similar parallels from many other people I've known into their 50's and 60's who just didn't put on weight like the rest of us regardless of their eating habits or their exercise patterns simply because they had to be very hungry to bother to eat. food was relatively irrelevant to them. It was simply means to an end. I don't think they enjoyed their food the same way some of us do. I do agree that sugar and carbs as well as processed food make me crave the same kinds of things if I eat them. That's why I try to stay in mostly a protein and vegetable diet and keep my carbs low.It makes me feel healthier. These have just been my observations of people that I know very personally

One day at a time.

"Success is not final, failure is not fatal.
It is the courage to continue that matters!'


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ICANDOIT1220's Photo ICANDOIT1220 SparkPoints: (23,800)
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3/22/14 8:15 P

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emoticon I completely agree with BERRY4 about a relatively simple truth --- when I eat well (healthy foods), I actually crave less refined sugars and have less of a desire to over-eat. In contrast, when I begin down the road of "eating whatever I want" and over-indulging on refined sugars and snacks, I end up spiraling down. The key is to stop the spiraling before it feels like it is defeating me, or that it (the food) is somehow controlling me. I am the one in the driver's seat over my life!



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BARBANAL's Photo BARBANAL Posts: 4,422
3/22/14 6:42 P

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Right, some of us eat to live, others live to eat !

God is good !


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ACHANSO's Photo ACHANSO Posts: 973
3/22/14 3:30 P

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It is an interesting observation how some people seem to be very interested in food ("foodies") and everything about it--others seem to not really pay that much attention to food at all.

Sometimes I wish I didn't enjoy it so much! :) Oh well! :)

JUSTEATREALFOOD's Photo JUSTEATREALFOOD Posts: 1,437
3/22/14 1:02 P

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I agree RENATARUNS. As what some people think is "naturally thin" I can assure you that while a younger person may be able to eat "whatever they want" eventually this will catch up with them if "whatever they want" is poor food choices most of the time.

I am lucky enough to have always been an athletic person who actually enjoys working out because it makes me feel good physically and mentally. And while this helps me maintain my weight what's even more important is eating a healthy diet. I injured my knee (MCL sprain) in soccer three weeks ago and I have had to take 3 weeks off all cardio except easy walking and I've just started back on some weights this week. If I didn't eat clean I could have easily gained weight.


My snowball of healthy choices is getting pretty big!


Persistence. Patience. Passion. Power. Prioritize.




JERF - Just Eat Real Food

I'm a Certified Personal Trainer.

I'm not a doctor or dietician. I'm just a real whole foods nutrition nerd.

I eat mostly vegetables, fats, meats, some fruit and dark chocolate. Unprocessed and preservative free. And it's changed my life!

5'4"
Goal weight 125lbs
37 years old
2 kids

Keeping my blood sugar levels low on my high fat/ low carb/ moderate protein diet.


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RENATARUNS's Photo RENATARUNS SparkPoints: (3,923)
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3/22/14 12:01 P

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I don't believe that there are a whole lot of truly "naturally lean" people in the world, at least not over the age of 30, who can and do eat whatever and whenever they want -- in the same way that you or I might -- and yet never gain weight. At least, I'm not sure I've ever met a single one, myself. In my experience, virtually everyone I know who is normal weight and has always been normal weight does put a lot of controls on what they eat and how much they eat. Many of these controls may in fact feel "natural" to them, but they still exist. Others put those restraints on themselves consciously, recognizing that if they don't do that, their health and/or their weight will suffer. And for those people, for whatever reasons, it's always been worthwhile or straightforward to resist our food culture in that way.

Where I think most of us went wrong is that we don't (or didn't). This isn't always our fault. (To name just one reason, we may have been raised that way by our parents before we were even old enough to make our own decisions.) But it's still the case. The path of least resistance, in our culture, is now going to lead inevitably to obesity and poor health. Regaining normalcy is always going to take some kind of positive effort and change of mindset, over and above what it takes physically to lose the weight.

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VUKELK's Photo VUKELK Posts: 557
3/22/14 10:30 A

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Thank you for the breakdown and sharing your knowledge!

Focus! You can do this!


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3/22/14 1:49 A

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I'm not intending to simplify some very good points that have been made here.
emoticon
However, for the past month, I have been working to add more healthy fats and more protein. The result? This HAS affected my "desire" for junk, sugar, fast carbs. (I can do without them and not go crazy.) On the flip side, if I find that if I'm eat more in the "poor" direction, the cravings come charging back.

"We would accomplish many more things if we did not think of them as impossible."
~C. Malesherbes~

"Your mind will be like its habitual thoughts; for the soul becomes dyed with the color of its thoughts."
Marcus Aurelius (121-180 AD)





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BARBANAL's Photo BARBANAL Posts: 4,422
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good message ( nice looking dog )

God is good !


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SWEETLILBLUEYES's Photo SWEETLILBLUEYES SparkPoints: (14,939)
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3/21/14 6:06 P

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Here is something that I have noticed. People who are naturally lean, whether genetics plays a part or not, do not really think about food. Good, bad or ugly. They eat what they want when they want. Their wants may be different, or their body metabolism may be different, or their psychological profile may be different. Anyway, they spend a lot less mental effort on the whole issue. Notice I said "naturally" lean. Folks who are lean because they work at it with determination and focus are a whole different story. Sadly, I fit into neither category now. But I sure am working on it! Also an issue, simple carbs versus complex carbs. The difference between simple sugars and starches versus complex carbs or those combined with fiber like whole wheat or brown rice. Thoughts? Also, food is not a moral issue. I understand the whole "feeling bad" thing, but I try to remind myself that I am a good and moral person, and realize that food is just food. Not always easy I know. Anyway, thanks to everyone for sharing. This is a great thread!

Edited by: SWEETLILBLUEYES at: 3/21/2014 (18:06)
One day at a time.

"Success is not final, failure is not fatal.
It is the courage to continue that matters!'


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TWEETYFITN60's Photo TWEETYFITN60 SparkPoints: (4,620)
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I think there are two separate threads going on here and that is why there is no consensus: 1) how the body reacts to simple sugars and carbs in general as the R.N. pointed out 2) taking ownership of our choices, good or bad, and not allowing a moral judgement to enter into that choice once it has been made.

I am pre-diabetic so now carbs affect my body differently. As I have become more active (and sometimes I go through periods of intense activity) then I can have a lot more carbs and my body won't have the same reaction but when I am inactive I have the exact reaction that the nurse here states so well. I have a much better understanding of this physiological phenomena today than I did 4 years ago. Also, I am 4 years older and although I am 55 lbs less than I was then, my body has become less efficient as I have aged and now I need to eat more like a diabetic than someone who is pre-diabetic, in spite of what the numbers say. That has been quite eye-opening to me.

My response to the "should I or shouldn't I" debate about junk food is what I have heard : 80/20. Eat 80% healthy so you aren't depriving your body its essential nutrients and 20% not-healthy foods for your "mind" or whatever you want to call it. The bottom line though is you have to make sure you are getting all of the essential nutrients first before you go into the deep end with potato chips and junk food. Many of you are younger and your bodies are more forgiving but I am 60 1/2 years old and if I want to rock it I have to make sure I am eating healthier these days. I would rather reward myself with non-food like body conscious clothes or a new nail polish than "former fat food".

Pam

" No One is impressed with how good your excuses are."

" A year from now, you will wish you had started TODAY!- Karen Lamb

" BElieve in YOUrself."


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3/21/14 1:45 P

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But why is that the case? When I eat a potato chip, I feel like ... I ate a potato chip. There's no emotional content to it. I don't eat them as a matter of habit or by choice, but they are just about always present in my house thanks to other family members' choices, so it's all but inevitable that every so often I'm going to have one. But it's never something I dwell on. It never snowballs. I have no reason not to have a single potato chip if it's right in my face, but I have plenty of reasons not to pick up the whole bag -- that's what I keep in mind and it's served me well.

I honestly wonder at times if tracking, as valuable as it is, doesn't feed into this mindset somewhat. I don't track calories, so I don't get bogged down in minutia; I'm more concerned with big picture issues of my overall lifestyle and what I want out of it. To the extent that I am still fully capable of fooling myself if I'm not careful, the scale keeps me honest. I feel like if I tracked and had to be accountable for literally every bite that went into my mouth, I'd get sucked into the spiral of resentment and guilt and being dishonest with myself much more easily.

Height 5'8 1/2"
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DCWILLIAMS831's Photo DCWILLIAMS831 Posts: 667
3/21/14 10:24 A

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The real snowball effect of bad food choices is the guilt you feel after eating what you crave. I feel like an absolute failure when I cannot resist a Lay's potatoe chip. However, I realize that I give up somethings for Lent; and should be able to transfer this mindset into the forefront 365 days.



One day, one meal, one choice, one step to a new me! Go D-Dub!


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BARBANAL's Photo BARBANAL Posts: 4,422
3/20/14 6:39 P

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Peggy, thank you very much for the info you posted. I will give it a serious try. WOW, it certainly takes control.
Barbara

God is good !


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PEGGYTARVER's Photo PEGGYTARVER Posts: 51
3/20/14 5:01 P

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Great suggestions here but...
As an RN and a Diabetic, I have learned a lot about how to control my intake.

Binging and eating foods that are high in sugars and carbs is not necessarily a mind set thing.
It is all very much a normal body reaction to the foods that we eat. It all comes down to blood sugar issues. Blood sugars are at their lower point in the morning. As soon as you eat breakfast, that blood sugar rises. Depends on what you eat as to how much it rises. Once the blood sugar rises, insulin is released from the pancreas to combat that rise in sugar and get it back in a normal range. But... the problem is that when the blood sugar starts to fall, the brain says "EAT" to bring it back to the high level that it was. This process goes on all day long.
The secret is eating foods that are lower in starches, carbs and sugars with a combination of veggies or foods that have practically no calories. Also eating carbs and sugars that are absorbed more slowly to decrease that rush of high blood sugar. I have found that I absolutely cannot eat oatmeal or rice or other starches for breakfast. They are a trigger food for me that make me want more and more. If I stick with protein, veggies and a piece of toast I'm good without the constant hunger and cravings. Bananas do the same thing to me if I eat them in the mornings. But I can eat them at noon without a problem.

When cake, chocolates or other items are eaten alone as a snack, the blood sugar rise is almost immediate and it causes you to want more and more of the foods you ate as the body tries to bring sugars back to a normal range. Thus the binging begins and can go on throughout the day or even for days.

That's where the mind set, will power and determination comes in. You have a choice: Either eat like your brain is telling you to in order to bring that blood sugar back up or to deal with the "want to" and tough it out until the sugar levels come back down to normal levels. Once the sugar comes down, the "want to" decreases tremendously and you are able to make better choices for the next foods.

Yes, we tend to do "mindless eating", seeing a cookie or a piece of cake and devouring it without even thinking. And we make conscious decisions to eat the wrong foods just because we like them and want them. But when we do that, the blood sugar issue kicks into effect and here we go again.

I'm learning to eat only a tiny bit of the things that I see as negative reaction foods and when I decide to eat it, I eat some raw veggies or cottage cheese and drink a glass of water, tea or crystal light first. (even when I don't want it at all) Then I have that small portion of the desired not so healthy food. I find that I don't want as much of it since I've already eaten. And when I do want more, I've learned to wait for about 20 minutes then see if I really want it.

Don't forget, it takes about 20 minutes of digestion for signals to get to the brain and tell you that you are satisfied. So even at meal time, eat slow, chew slow, lay down fork between bites and take a drink of liquids before taking the next bite. You'll be surprised at how much less you will eat at a meal.

Hope this helps you understand why you want to binge or continue eating the bad stuff once you eat that first helping. It's just the way this amazing body was designed to work! So trash the guilt and learn to listen to your body. It can tell you a lot.

Also, if you have access to a glucometer, check your blood sugar before you eat and about 30-45 minutes after you eat. Especially before and after eating cake, cookies and other yummy foods. You will be amazed and it will help you understand what is happening within your body.





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KATIEJ304's Photo KATIEJ304 Posts: 14
3/20/14 3:35 P

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You have some great insight, BLISS2014. I like your suggestions to remember that it takes multiple days to start being more comfortable avoiding trigger food and to eat smaller meals more frequently. THANKS! emoticon



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BARBANAL's Photo BARBANAL Posts: 4,422
3/20/14 9:36 A

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Today will be a great day......no snowballs ! ( spider worts are in full bloom, beautiful )

God is good !


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DRKPKING's Photo DRKPKING Posts: 92
3/20/14 8:29 A

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Let's blowtorch those snowballs!!

start tracking,reading and posting

Sparkpeople is here to hold you up on the journey!

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Eager to learn and be of help where I can!

KPK
aka Geek Goddess (GG)
390 520 390

Starting weight: 245 lbs (Jan, 2013)
Diabetes diagnosis: 227 lbs
Post TKR (2nd) 202 lbs (Dec 26, ,2013)
March 8, 2014:
193 lbs (51lbs lost!)

Target weight #3 : 185.0 lbs (July, 2014?)

Goals: Recovery from knee replacements, and training to return to golf, dancing, and Arizona as much as I possibly can!


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COREY04's Photo COREY04 Posts: 80
3/19/14 6:59 P

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Thank you!!!!



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BARBANAL's Photo BARBANAL Posts: 4,422
3/19/14 4:00 P

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Wishing you well Corey ! emoticon

God is good !


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COREY04's Photo COREY04 Posts: 80
3/19/14 2:11 P

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I am with you guys... I just didn't have the energy for a while. Then I got recommitted... then I cam down with the cold of the century. Nothing looks good or appetizing. A horrible experience, but it helped me reset.



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BARBANAL's Photo BARBANAL Posts: 4,422
3/18/14 7:40 P

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I'M with you start new tomorrow !!!!!

God is good !


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APRILAA76 Posts: 21
3/18/14 7:28 P

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I stepped on the scale today and realized I let myself snowball 20 pounds back on. I decided today to make a clean start. I started by being honest about my weight on my weigh in page, and determining to track everything I eat and being more active. I have found if I am more active I am more conscious of what I eat. I stop and think, "What will I have to do to work this off?" It keeps a lot of things from going in my mouth when I realize just how many minutes on the treadmill it will cost me. emoticon



 
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ACHANSO's Photo ACHANSO Posts: 973
3/18/14 12:51 P

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Yes, the work place and office breakroom are definitely mine fields! So many treats, especially around the holidays. And there always seems to be a holiday! ha Hang in there!

RICHARJ's Photo RICHARJ SparkPoints: (4,567)
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3/18/14 12:33 P

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In Louisiana during Mardi Gras, we have a tradition of bringing in King Cakes to work with a little plastic baby inside. Whoever gets the baby has to bring the next King Cake, sometimes they bring it the next day, sometimes they bring it on Friday but never the less before you know it, at least 10 - 15 Kingcakes have been thru the office within a month or so. Then comes Easter with the candy, then comes Memorial day with the potato salad and you get the picture. before you know it everything is out of control. I won't even bring up the fact that right before Mardi Gras



Today may there be Peace within. May you trust that you are exactly where you are meant to be.
May you not forget the infinite possibilities that are born of Faith in Yourself and others. May you use the gifts that you have received & pass on the Love that has been given to you.


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FAITHP44 SparkPoints: (52,430)
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3/18/14 12:26 P

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I think it's true that fast release carbs make you crave more fast release carbs very soon afterwards. I also find that if I haven't had enough sleep I crave fast release carbs. I do keep cereal bars etc in the house - they're individually wrapped so that I'm very aware if I eat more than one. Packets of biscuits are much more dangerous to me because it's easier to plough on mindlessly through the packet once it's opened.

The way I deal with it is ..... For 3 or 4 weeks in the year I'll eat whatever I want. That will be if I'm away on holiday and maybe for a week over Christmas. I don't attempt to track my food then, but I do try to walk as much as possible. The fact is, I actually don't want to eat a load of unhealthy food - but it's nice to give myself permission to do so and it's nice not to worry about going way over my calorie limit..

When I get back from holiday it may take a week to get back to my normal calorie range. (My range is quite high and can often go to over 2000 cals if I've been to the gym and walked the neighbour's dog, so I'm not talking about deprivation here!) Then I do sometimes have not so healthy food - a cereal bar or two, the odd sweet etc. But I track it and, if I've had a lunch that has piled on the calories and fats, (Shocking how much you can pile on with a relatively simple meal like cheese on toast!) I do my best to balance it out later.

I think there are two issues here. One is dealing with guilt about what we've eaten and the attitude that because I've made one unhealthy food choice I may as well continue. My attitude to that is 'Track it and move on.' (or give yourself permission to have a tracking holiday for a few days.)
The other issue is cravings that won't go away. We never really know when those days are going to hit us - though eventually a pattern may emerge. (Like for me it's when I haven't had enough sleep). I guess we need a contingency plan for those days - and we may have particular foods that do hit the spot for us without blowing the calorie allowance too severely. One that hits the spot for me is thick and creamy yogurt. (Aldi do some lovely ones.) They're around 150 cals, but delicious, pack a sugar punch but seem to satisfy a craving as well.

ACHANSO's Photo ACHANSO Posts: 973
3/18/14 11:51 A

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Yes, I have been working on the self-talk too.
Especially when it comes to over-eating. Sometimes I'll eat something, get down on myself, and think, oh what does it matter now!?
But NOW I try to stop myself, calculate what I've already eaten, and many times if I just watch what I eat the rest of the day and STOP the cycle right then...I'm Ok. :) Sometimes easier said than done though.

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3/18/14 10:54 A

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Cognitive Behavior Therapy helps me with this. Working on my self talk to not include "if I were thin, I could eat this" or "I ate a burger and fries like a fat person, so what does it matter now" Or the biggie, "I will always be fat, so might as well eat up!". Once I start this thinking, if I don't answer myself with positive statements the eating will begin! And not stop until I feel terrible. Good answers being: Most thin folks that I know,don't eat bad food or they don't eat it very often. I have no way of knowing what the thin people I don't know eat or how often. I can make healthy choices even if I'm not at a good weight. Being "fat" doesn't make me a bad person. so no need for the food punishment.

For me self-talk can make or break. I really have to focus there to stop the snow ball effect.

BARBANAL's Photo BARBANAL Posts: 4,422
3/17/14 3:48 P

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so very true Kandicea

God is good !


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KANDICEA's Photo KANDICEA Posts: 68
3/17/14 2:05 P

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I find that grains make me crave more grains. That's why I don't eat them, because having them at all makes me really hungry (like I didn't eat anything at all) and then I devour everything I can get my hands on - chips, usually. I know that too much sugar makes me feel really sick so I generally can stop with the baked goods, but I have been there too. I think eating carefully is self-perpetuating - if you don't eat the things that trigger you, then you get further away from the cravings.



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ACHANSO's Photo ACHANSO Posts: 973
3/17/14 9:30 A

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I try to, even if I have a chain of bad choices, look at the overall affect and think, how bad was it really? Is it early in the day? I can still make good choices the rest of TODAY.

GORDON66 Posts: 1,222
3/17/14 9:25 A

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It's called never giving up.



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BARBANAL's Photo BARBANAL Posts: 4,422
3/16/14 3:21 P

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plan each day what you are going to eat......it helps !

God is good !


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MOODYKEYS's Photo MOODYKEYS SparkPoints: (24,106)
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3/16/14 1:08 P

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yes you do deserve to feel good after eating. so keep up telling yourself what is going to make you feel better not worse. good luck forward.

keep on trucking
KIDALOT SparkPoints: (21,267)
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3/16/14 12:18 P

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thanks russell

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