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GODZDESIGN95's Photo GODZDESIGN95 SparkPoints: (93,156)
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12/10/13 4:34 P

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Best wishes Lisa sounds like you are very determined!

PAT

BEING CONFIDENT OF THIS VERY THING, THAT HE WHICH HAS BEGUN A GOOD WORK IN YOU WILL PERFORM IT UNTIL THE DAY OF JESUS CHRIST.

PHILIPPIANS 1:6


Let your food be your medicine, and your medicine be your food. ...Hippocrates


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LISA-120's Photo LISA-120 SparkPoints: (21,385)
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12/9/13 1:23 P

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Cravings - this is a challenging one. Pat, I love your idea about drinking green tea. I have done that in the past and I am doing it right now. There is an open box of chocolates at the front desk. I am at work so I can't just leave. I have closed my office door and enjoying a nice cup of tea. I am distracting myself by Sparking and after I will check a board I created on Pinterest with signs, fitness models and other things that inspire me. I have already had my planned lunch and my planned snack isn't for another 2 hours. I recently commented on how this isn't something I can't just give in on. One chocolate will lead to more. I am better than this and I deserve to achieve my goals! I choose to be healthy and fit! OK - off to read my response cards and affirmations.

Lisa, North Bay, Ontario


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GODZDESIGN95's Photo GODZDESIGN95 SparkPoints: (93,156)
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12/2/13 5:18 P

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December 2 revamped once more!!!!

If anyone is like me they find different things to add to to list to distract me and keep them from eating when it is not time to eat


1. Distance myself from the desired food. Go outside etc.


2. Chewing gum or drink green tea. Drink low cal or no cal beverage like green teas, club soda, water. (At present time I am in my 3rd round of BLC and I am off one of my medications that lower blood sugars.) I hav lost nest to 15 pounds. I have to stay on guard though SO I do not have to worry about going low if I do not eat. I will use food from my free list if lightly hungry but if I am starving. try a small apple, veggie plate-- of broccoli, carrots celery peppers, cherry tomatoes, lettuce or boiled egg whites with grapes, cucumbers slices with FF LC ranch dressing or laughing cow cheese with light salted rice cakes, or 1/2 cup applesauce sugar free or a small fruit like blueberries or berries smoothie made with light almond milk or soy blueberries.) I will use this technique: Over come craving sweet desire by sucking on lemons salty by: eating a pickle, Garlicky or spicy desired of foods by: Chewing gum (mint) tic tacs mints and peppermint candy sugar free only allotting myself 1-2 pieces.


3. Exercise-- 10 min session of pilates for relaxing--yoga if possible, slow walking, deep breathing, Cleaning out closets or my bed room dresser drawer or re-organiize it.

4. Pray believing God will take me thur this time of testing or trial. Develop and use victory verses of the bible over temptation. devotions

5. Cleaning/scrubbing floors, tub etc.

6. Do self care like napping, facials, use tea bags or cucumber sliced on eyes. Yes tea bags and cucumber slices are great on puffy and tired eyes. They feel cool and refreshing. Pedicures or manicures. .


7. Do crocheted projects. Keeping my hands busy really helps and I love crocheting anyway. I have started using wire to make beaded and wire jewelry recently. I like having pieces that I have made with my own hands and get compliments.


8. Go shopping--window shop for inexpensive items.or Leave the room.



I will copy this and print it out and cover it in a plastic cover. that way it will not get dirty or lost or messed up with food stains.


PAT

BEING CONFIDENT OF THIS VERY THING, THAT HE WHICH HAS BEGUN A GOOD WORK IN YOU WILL PERFORM IT UNTIL THE DAY OF JESUS CHRIST.

PHILIPPIANS 1:6


Let your food be your medicine, and your medicine be your food. ...Hippocrates


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GODZDESIGN95's Photo GODZDESIGN95 SparkPoints: (93,156)
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8/27/12 11:08 A

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August 27 redone





1. Go shopping--window shop for inexpensive items.or Leave the room.

2. Distance myself from the desired food. Go outside etc.

3. Exercise-- 10 min session of pilates for relaxing--yoga if possible, slow walking, deep breathing, Cleaning out closets or my bed room dresser drawer or re-organiize it.

4. Chewing gum or drink green tea. Drink low cal or no cal beverage like green teas, club soda, flavored waters. I will be careful with the flavored waters cause some are sneak about adding sugar and other things not needed. (At present since I am not at goal weight and I am restarting once more I will not use these foods as a substitute unless I have a LBS small apple, veggie plate-- of broccoli, carrots celery peppers, cherry tomatoes, lettuce or boiled eggs with grapes, cucumbers slices with FF LC ranch dressing or laughing cow cheese with light salted rice cakes, or 1/2 cup applesauce sugar free or cottage cheese with blueberries.) when I do reach my goal weight I have the option to use these foods........ (If I can not stand it any more LOL me only) I will use this technique: Over come sweet desire by sucking on lemons salty by: eating a pickle, Garlicky or spicy desired of foods by: Chewing gum (mint) tic tacs mints and peppermint candy sugar free only alotting myself 1-2 pieces.

5. Journal---write about the desired food and leave it there. Write about feelings and emotions instead of eating them. .

6. Do self care like napping, facials, use tea bags or cucumber sliced on eyes. Yes tea bags and cucumber slices are great on puffy and tired eyes. They feel cool and refreshing. Pedicures or manicures. .

7. Do crocheted projects. Keeping my hands busy really helps and I love crocheting anyway. I have started using wire to make beaded and wire jewelry recently. I like having pieces that I have made with my own hands and get compliments.

8. Pray believing God will take me thur this time of testing or trial. Develop and use victory verses of the bible over temptation.

I will copy this and print it out and cover it in a plastic cover. that way it will not get dirty or lost or messed up with food stains.

Edited by: GODZDESIGN95 at: 2/21/2013 (08:45)
PAT

BEING CONFIDENT OF THIS VERY THING, THAT HE WHICH HAS BEGUN A GOOD WORK IN YOU WILL PERFORM IT UNTIL THE DAY OF JESUS CHRIST.

PHILIPPIANS 1:6


Let your food be your medicine, and your medicine be your food. ...Hippocrates


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GODZDESIGN95's Photo GODZDESIGN95 SparkPoints: (93,156)
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7/23/12 7:57 P

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I am a work in progress and I do not expect perfection....after all I am very much flesh and blood.........................

PAT

BEING CONFIDENT OF THIS VERY THING, THAT HE WHICH HAS BEGUN A GOOD WORK IN YOU WILL PERFORM IT UNTIL THE DAY OF JESUS CHRIST.

PHILIPPIANS 1:6


Let your food be your medicine, and your medicine be your food. ...Hippocrates


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OOLALA53's Photo OOLALA53 Posts: 8,328
7/20/12 7:57 P

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I wanted to add that not giving in to cravings is not necessarily something you learn one week and never have to deal with again. I've been grappling with this over the last week after a long time of not having it be a major issue. But I don't feel like it's going to take over again.

*"The goal of weight loss is incompatible with recovering from disordered eating." Center for Clinical Interventions
*The No S Diet saved my emotional life! Four years and counting. nosdiet.com/ *Be happy with this moment. This moment is your life.
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp


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GODZDESIGN95's Photo GODZDESIGN95 SparkPoints: (93,156)
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7/20/12 5:55 P

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dug this chapter up and I will start on it this weekend............ I will see how I can add to my distraction list??????????????

PAT

BEING CONFIDENT OF THIS VERY THING, THAT HE WHICH HAS BEGUN A GOOD WORK IN YOU WILL PERFORM IT UNTIL THE DAY OF JESUS CHRIST.

PHILIPPIANS 1:6


Let your food be your medicine, and your medicine be your food. ...Hippocrates


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OOLALA53's Photo OOLALA53 Posts: 8,328
2/28/12 6:51 A

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Steve Siebold the toughness coach says frankly fat people give in to cravings; fit people plan for them, meaning they plan what self-talk they will use and what they will do instead. Basically, they plan NOT to give in! And the cravings eventually weaken IF you wait out the whole cycle. I gave up snacking on weekdays two years ago and discovered that it is actually true that I'm not actually missing much when I don't give in to cravings or unplanned food and I miss out on a lot when I do. I miss out on the feeling of lightness and I miss out on getting appropriately hungry for my meal, so I miss out on the intense enjoyment of those first few bites and then getting to eat to satisfaction. emoticon

*"The goal of weight loss is incompatible with recovering from disordered eating." Center for Clinical Interventions
*The No S Diet saved my emotional life! Four years and counting. nosdiet.com/ *Be happy with this moment. This moment is your life.
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp


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HEALTHYCHARLENE's Photo HEALTHYCHARLENE Posts: 147
1/7/12 7:29 P

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Seeing others posts demonstrates that this is a toughy for many of us. Those BLASTED cravings! Can they be intense, or what? What I've learned is that they are hard to bear, but they are NOT unbearable. The discomfort scale is such an "Aha" moment for me. It helps me take my mind off the hunger, or in this case, the craving and focus my attention on measuring my discomfort and putting it in perspective. My mantra, "I am stronger than my craving!"

Warmly,
Charlene

“He who controls others may be powerful, but he who has mastered himself is mightier still” ~ Lao Tzu



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SNAPDRAGON1231 SparkPoints: (2,485)
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11/15/11 8:31 A

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Been working on this a lot. Yesterday a bag of cheetos were callein my name. Iput the bag out of site and painted a picture with my son. This is a whole lotta work for me.

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MAY1787's Photo MAY1787 SparkPoints: (20,413)
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8/17/11 10:29 A

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I constantly crave foods I visualize in front of me versus foods that I have to go and purchase. For example, if it is in the breakroom then it is almost impossible for me to stay away from it. I know its mental, but I can't seem to break away from it. I want to be the person who is strengthening their "no" muscle but I just can't seem to get to that point. I might be able to say no a few times, but then once I don't it feels like I am starting completely over.
I also find that this Beck technique definitely interferes with her suggestion that we can have approximately 150 calories of "treats" a day, because I find that even if I have a taste I want to continue eating it and just the act of saying yes to something like that is sort of like a diet death sentence for me.
I know this about myself, but for some reason I still have a very hard time saying no. I really don't think there are any techniques to keep me from it (believe me, I have tried a lot) BUT I do think it is mostly mental and if I can just force my brain into saying no then I will be fine. Mind over matter.

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DAWN.BELIEVES's Photo DAWN.BELIEVES SparkPoints: (9,101)
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7/6/11 12:21 A

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Well, these past few days have been rough. Trying to figure out when I am really hungry has been tough but yesterday taught me alot! I am finding that there really aren't certain things that distract me from eating. Just staying busy in general distracts me from eating. I mean, it is just like when I quit smoking. I mean EXACTLY like when I quit smoking. The cravings are exactly the same and I had to do the same thing then....stay busy. My house was never cleaner than it was when I was quitting smoking and I have a feeling that it will be the same as I try to only eat when I am hungry. I have always just replaced one addiction with another and that really has to stop (unless the addicition can be a healthy lifestyle addicition lol). Some of the things I do to stay busy is to take the dogs on extra walks (they love it), clean house (everyone loves that), take nice hot relaxing baths, take naps (i love that), and work on things like lesson plans or blogs. Things that make me want to eat are watching TV and homework. I am cutting back on how much TV I watch anyway but I really can't cut back on homework and I really can't do anything else to distract myself while I am doing homework. This is just something that I will have to handle. I will do this by NEVER eating when doing homework. I have to break that connection. Maybe I will get some gum. It is funny because homework was also a huge trigger when I first quit smoking. That went away so I know it will with the eating also. Hope everyone has a great day! Be blessed, Dawn

Edited by: DAWN.BELIEVES at: 7/12/2011 (12:48)
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7/3/11 11:03 P

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I will be using some of the distraction ideas tomorrow and post how it goes tomorrow evening. Be blessed, Dawn

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JIBBIE49's Photo JIBBIE49 Posts: 55,468
4/25/11 1:57 A

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Cravings about 9 PM are always my problem. Thank Heavens for Judith Beck, Phd.

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JSPEED4's Photo JSPEED4 Posts: 1,674
4/1/11 1:14 A

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STORYLADY1, I am copying you!

J. Speed Eastern Standard Time, UTC/GMT -5
www.thebushwhacker.com/the-old-new-n
uclear-fuel-thorium


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AJEHLY Posts: 27
1/19/11 9:39 P

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This day is really key for me, although of course this is the one day in my life I really didn't have any cravings!

But I wrote down the techniques on my response card (okay, not really a card because I would lose them or forget to bring them -- I store this stuff in my phone which works better for me) so I can look at them whenever the next craving hits. Which will probably be very soon, knowing how these things usually work.

And StoryLady1, I love your tricks for remembering the techniques!

AJ

Please add me as a friend if you'd like to read my SparkPage. I'm not really THAT private, but I don't like people who aren't on SparkPeople to Google my blog.


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STORYLADY1's Photo STORYLADY1 Posts: 237
12/6/10 2:47 P

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Every day I take a couple minutes to write this in my journal.

Is it hunger, desire, cravings.

Then I write down ISNIR (it's the way I remember)

I - identify as hunger, craving, desire. It is one of those but, not an emgergency.
S - stand firm - strengthen resistence muscle, strengthen your reserve
N - No Choice - The hardest part of a craving/desire is the anxiety or urgency you feel. You don't think you can get through it. But, of course you can. Give yourself NO CHOICE - like going through a red light. Would you go through a red light - of course not...you have no choice.
I - Imagine how you'll feel after eating unplanned things
R - remember why you want to do this.

Then I write down the Five D's:
Distractions
Distance my self from it
Drink water
Deep breathing
Destroy it

Yes. I write this down every day. When I am having a craving or desire (if I am willing) I start repeating these things to mysellf. Often - by the time I go through this list in my mind, the urgency has passed.

Edited by: STORYLADY1 at: 12/6/2010 (14:49)
I can't lose 100 pounds....but, maybe I can lose five pounds twenty times.


"You may have to fight a battle more than once to win it." - Margaret Thatcher


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THENEWSHANNON's Photo THENEWSHANNON Posts: 498
12/3/10 10:25 A

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Something that's been working for me has been investigating the craving further and then redirecting it.

When I get a craving, I think about it and try to figure out what exactly it is I'm craving. Sometimes I might want a burrito, for example, but when I really think about it all I'm craving is carbs.

Then I can redirect that, and find a substitute that fits my eating plan AND gives me satisfaction from cravings.

"It's a choice. Make a different choice." -Jillian Michaels


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ANUSCHKA9's Photo ANUSCHKA9 SparkPoints: (168,889)
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9/6/10 11:55 P

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I have a long list of ways to distract myself, but have been using a few basic techniques: (1) closing my eyes, taking deep breaths and trying to relax, (2) drinking ice water--crunching on the calorie free ice, and (3) doing a routine household chore--empty the dishwasher, get out the duster, sweeping the floor or the patio. Tomorrow at work, I'll use my favorite technique--going for a walk around the building or going outside for a stroll.

"Enthusiasm is the greatest asset in the world. It beats money and power and influence. It is no more or less than faith in action." - Henry Chester


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FAYE000's Photo FAYE000 Posts: 1,997
8/27/10 7:51 P

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Day 13 - Overcoming cravings
I read day 13 today. I will read it again tonight.
I have been using the nutrition tracker for a long time and I usually just eat what is on my menu for the day.
I was not losing any weight with the number of calories suggested.
I cut my calories back about a week ago and I know I will see some results soon.
I had not cut back because I wanted to be healthy and not starve myself.
I still have cravings.
I will make a list of things to do when cravings happen.
Today a couple of girls at work were eating a delicious looking pizza.
After I passed them I made an X in front of my face and said to myself; no way; what you have is good and much better for you.










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GODZDESIGN95's Photo GODZDESIGN95 SparkPoints: (93,156)
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8/6/10 3:54 P

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Carole emoticon I have more than one copy! I am sure you will come up with list that suits just you. It helps me to make things to suit me and my case. Remember we said no bad talk about yourself. You are more stronger than you know.

Edited by: GODZDESIGN95 at: 8/6/2010 (15:56)
PAT

BEING CONFIDENT OF THIS VERY THING, THAT HE WHICH HAS BEGUN A GOOD WORK IN YOU WILL PERFORM IT UNTIL THE DAY OF JESUS CHRIST.

PHILIPPIANS 1:6


Let your food be your medicine, and your medicine be your food. ...Hippocrates


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OLDOWL's Photo OLDOWL Posts: 107
8/6/10 11:20 A

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I’m not very imaginative, so the list in the book sure helps. So this morning I made a copy of the distraction list and I hung it on the frige. Now to start using them.

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7/1/10 10:59 P

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Found it.... Distraction chart

1. Go shopping--window shop for inexpensive items.

2. Journal---write about the desired food and leave it there. Write about feelings and emotions instead of eating them. emoticon .

3. Exercise-- 10 min session of pilates for relaxing--yoga if possible, slow walking. emoticon .

4. Chewing gum or drink green tea....If all fails allow for a low cal snack like a small apple, veggie plates of broccoli, cauliflower and peppers. Or a boiled egg with grapes, 1/2 c.unsweetened applesauce or cottage cheese with tomatoes or sugar free jello, lettuces onions celery stick with laughing cow cheese or LC ranch dressing cucumber slices and lightly salted rice cake.

5. distance myself from the desired food. Go outside etc.

6. Do self care like napping, facials, use tea bags or cucumber sliced on eyes. Yes tea bags and cucumber slices are great on puffy and tired eyes. They feel cool and refreshing. Pedicures or manicures. emoticon .

7. Do a craft project when possible winter months are best for this technique.

8. Pray.

Edited by: GODZDESIGN95 at: 7/1/2010 (23:00)
PAT

BEING CONFIDENT OF THIS VERY THING, THAT HE WHICH HAS BEGUN A GOOD WORK IN YOU WILL PERFORM IT UNTIL THE DAY OF JESUS CHRIST.

PHILIPPIANS 1:6


Let your food be your medicine, and your medicine be your food. ...Hippocrates


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6/30/10 11:48 P

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finishes this exercise it is so funny how you can read something more than once and find something new everytime. Anticravins strategies and behavior tech. got um. I've lost my distraction tech list gotta go hunting.

PAT

BEING CONFIDENT OF THIS VERY THING, THAT HE WHICH HAS BEGUN A GOOD WORK IN YOU WILL PERFORM IT UNTIL THE DAY OF JESUS CHRIST.

PHILIPPIANS 1:6


Let your food be your medicine, and your medicine be your food. ...Hippocrates


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GODZDESIGN95's Photo GODZDESIGN95 SparkPoints: (93,156)
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6/17/10 6:00 P

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Starting this one this week.

PAT

BEING CONFIDENT OF THIS VERY THING, THAT HE WHICH HAS BEGUN A GOOD WORK IN YOU WILL PERFORM IT UNTIL THE DAY OF JESUS CHRIST.

PHILIPPIANS 1:6


Let your food be your medicine, and your medicine be your food. ...Hippocrates


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MAZZYR's Photo MAZZYR Posts: 8,877
4/10/10 5:50 P

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Today I'm re-visiting Day 13: Overcome Cravings

I'm so grateful that cravings are not an issue for me. I generally include the foods that I would crave into my meal plan and adjust the portion size to fit into my plan.

Mazzy


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JIBBIE49's Photo JIBBIE49 Posts: 55,468
4/8/10 1:15 P

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Anna, I find eating a big Dill Pickle helps me when I want to "eat" something, but I have cravings at night and that is my real problem. I just have to keep reading BECK and working on this so my RESISTANCE MUSCLE gets stronger. emoticon

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ANNANN63's Photo ANNANN63 Posts: 2,241
3/2/10 6:13 P

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I am not having cravings, but some days I just want to eat. I am not thinking about chewy or crunchy or smooth or sweet, I just enjoy eating something-anything. I am committed to my plan so I am eating salad and veggies so I can eat more without a lot of calories.

Annie
Central Florida-EST


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ANNANN63's Photo ANNANN63 Posts: 2,241
1/23/10 6:34 P

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I have had only a few minor cravings since I started a month ago. I will return to this page when one comes up.

Annie
Central Florida-EST


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COFFEE666's Photo COFFEE666 Posts: 95
12/1/09 6:24 P

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This one is something that, for me, really involves being mindful more then overcoming. Usually when I have a craving it's not for something I have in the house. Therefore I would need to go out and get it and I'm usually just to lazy to do that. ;)

But what I do wind up doing is to just eat something and that doesn't work either. So the next time I have a craving, if I 1. have it in the house, 2. within my calories for the day, & 3. I'm actually hungry I'll go ahead and have it. If it doesn't meet all three tests, then I will practice her techniques.

"Looks like your expectations let you down. Expectations have a way of doing that." -Pedidiva


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JUSTKD's Photo JUSTKD Posts: 1,235
11/29/09 5:23 P

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I think this is an on-going one for many of us. A big part of mine is remembering to mindful of my eating. I pop things in my mouth before I realize it. I also trick myself a lot with sabotaging thoughts like "It's one bite, it doesn't matter...It's one bite, not the whole piece, so it's really me doing a good thing..." I've made a few more response cards today to try to work on this. I like some of the distraction ideas in the book too. Gotta try a few to see how they work.

Kelli


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DRBECKDIET Posts: 29
11/18/09 5:15 P

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I think the "no choice" and sticking to my plan will help me with cravings. I can also plan the food I crave in the meal plan of the next day.

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IMREADYTODOIT's Photo IMREADYTODOIT Posts: 564
9/26/09 1:09 A

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Busy, Busy day-even if I had cravings I would not have been able to indudge them. I am also starting to be able to talk myself out of cravings.

Brittany-Striving for persistence, not perfection!

“Watch your thoughts, for they become words.
Watch your words, for they become actions.
Watch your actions, for they become habits.
Watch your habits, for they become character.
Watch your character, for it becomes your destiny.”


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9/12/09 11:39 A

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Besides the fact I haven't had as many cravings lately, I've been able to talk myself out of the ones I've had.
Cindi

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NANCY-'s Photo NANCY- Posts: 7,312
9/8/09 8:15 A

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Exercising the "resistance" muscle is something I need a great deal of practice with.
I love the lists of suggestions that Dr. Beck has.
I will be revisiting this day a lot.

One of my favorite things to do when the urge appears is to take a slow deep breath. Just remembering to breathe sometimes is enough to break the thought and redirect you back to your journey to your goal.

I also need to remember to give myself credit for not giving in.

Expect Success

*´¨)
¸.•´¸.•*´¨) ¸.•*¨)
(¸.*Stress comes from focusing on problems,
........relief comes from focusing on solutions.

Reward yourself for behaviors, not results.


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MOONSHADOW145's Photo MOONSHADOW145 Posts: 2,198
7/6/09 9:32 P

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that makes sense MAZZY-- I think I do that too, I just hadn't thought through what i was doing. If I have a sudden urge I try to ignore it, distract etc.



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MAZZYR's Photo MAZZYR Posts: 8,877
7/6/09 9:12 A

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I include foods that I crave into my meal plan but am willing to reduce portion size. When a craving comes out of the blue I try to practice BDS techniques. Reminding myself to STOP... take a minute to remind myself that a craving is not an emergency or making a phone call has been effective.

Mazzy


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MOONSHADOW145's Photo MOONSHADOW145 Posts: 2,198
7/5/09 10:24 P

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craving peanutbutter-- sounds like your body needs protein and healthy fat. You are right that other options will be lower in calories. But I think that kind of craving we should listen too.... and this leads me to a problem I'm having with this point in my own journey. I've always believed in listening to my body and one of the hardest things to figure out is which body messages to ignore as misfires (if its salt/unhealthy fat/processed sugar I'm craving that's a sure sign) and which to pay attention too (if I just want something sweet there are lots of healthy options there) My body DOES give me lots of signs I need to follow (I sometimes craves greens, or protein)

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LISA__'s Photo LISA__ Posts: 85
6/2/09 1:03 P

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I've had a cold so I haven't been craving anything but I have the page marked on what to do when I do get one.

Lisa



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KONSTANZEPR31's Photo KONSTANZEPR31 Posts: 955
5/12/09 4:49 P

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While this will continue to be a small struggle for me for a while, I'm learning the meaning of real hunger. Every little step helps.

Blessings Always
Elisabeth

Philippians 4:13 - I can do all things through Christ which strengtheneth me.

SW: 188
CW: 158
GW 1: -16 lbs (142)
Final GW: 125



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3/6/09 8:53 A

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My big thing this week was hunger is not an emergency! I did okay. Yesterday, I got off course. But, I would set afternoon until I left the office as no eating. Monday I was really hungry. I rewarded myself with a sandwich from Subway on the way home.
Cindi

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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
3/3/09 5:52 A

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Good job, Ladies! This is a big one for me. A lot of our eating is from our head, not our stomach. Once you start denying the cravings they will begin to subside. Stay strong!

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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3/2/09 11:19 A

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I've craving peanut butter lately. I've been eating several peanut butter sandwiches a day. The calories add up fast. I need to eat more beans or other high protein food so I don't eat so much peanut butter.

Maintenance range. 127 to 132.

LIfe should not only be lived, it should be celebrated! (Osho)


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2/24/09 1:31 P

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Am I HALT? That is the question and can I practice hunger tolerance? Actually, last night I did this one and passed by my usual temptations.
Cindi

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MAZZYR's Photo MAZZYR Posts: 8,877
2/15/09 9:00 A

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Overcome Craving... STOP GIVING IN TO THEM!

-Exercise "resistance muscle"
--Practice Craving Tolerance
--A craving is not an emergency
--Cravings pass

-Practice distraction techniques
--Hot drink
--Brush teeth
--Make phone call
--Meditation
--Read ARCs and other response cards
--Mantra I CHOOSE to be fit

Mazzy


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GODZDESIGN95's Photo GODZDESIGN95 SparkPoints: (93,156)
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1/29/09 7:18 A

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Wow at times if I hear those voices, some times I either forget or tune out what I am to do. Got to do better with this. Instead of giving in or forgetting I must try and be mindful and keep my megaphone handy. emoticon

PAT

BEING CONFIDENT OF THIS VERY THING, THAT HE WHICH HAS BEGUN A GOOD WORK IN YOU WILL PERFORM IT UNTIL THE DAY OF JESUS CHRIST.

PHILIPPIANS 1:6


Let your food be your medicine, and your medicine be your food. ...Hippocrates


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LILLIAN364's Photo LILLIAN364 SparkPoints: (0)
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1/29/09 4:40 A

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I can get a craving for a long time. I can think about getting ice cream several times a day or another treat. I might think about vanilla ice cream two or three times a day for several weeks, but never bother to eat it. I often get craving so healthy food or healthier food like cereal, peanut butter sandwiches, bread, bagels and other thing that I will eat in the same day or next day.

Often when I have a strong desire to eat a sweet, I eventually give it, but the flavor is almost always a disappointment.

Maintenance range. 127 to 132.

LIfe should not only be lived, it should be celebrated! (Osho)


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1/26/09 2:24 P

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OMG FEMMEBELLA I JUST SAW YOUR POST AND I HAD TO LAUGH ((PLEASE DON'T GET ME WRONG))I LAUGHTED BECAUSE I THOUGHT I WAS THE ONLY WHO DID THAT.

I BELIEVE I HAVE TO MAKE THOSE CARDS MY OWN. YOU KNOW WHAT I MEAN?? PERSONAL MY OWN WORDS AND RESPONCES BECKS WAY. BUT MINE.

AS MUCH AS THE FLESH OR THE INNER VOICE SAY NO!!! I HAVE TO KEEP REVISITING CHAPTERS OR, I WILL NOT PROGRESS. I HAVE TO GO FORWARD!!

I READ THE CHAPTER AGAIN AND THIS IS WHAT I FOUND:

I THOUGHT THAT CRAVINGS WOULD GO AWAY IF I JUST ATE A LITTLE OF THE FOOD I CRAVED BUT IT DOES NOT.


HUH I'VE BEEN WORKING AGAINST MYSELF. I'LL MAKE MYSELF A CARD FOR THAT. AND UPDATE MY DISTRACTION LIST. TIME TO GET DOWN TO BUSINESS. emoticon LOOK OUT VOICES YOU GOT TO GO!!!! NOW!!!!!!

Edited by: GODZDESIGN95 at: 1/26/2009 (14:28)
PAT

BEING CONFIDENT OF THIS VERY THING, THAT HE WHICH HAS BEGUN A GOOD WORK IN YOU WILL PERFORM IT UNTIL THE DAY OF JESUS CHRIST.

PHILIPPIANS 1:6


Let your food be your medicine, and your medicine be your food. ...Hippocrates


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RUN2RIDE's Photo RUN2RIDE Posts: 1,182
12/15/08 8:50 P

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you know, Dr. Beck says that after a while of exercising the "resistance" muscle and consistently not giving in to cravings, they pretty much go away. amazing, she's right. Going through this again, I realize that I'm not having cravings hardly at all anymore. Usually just the day before that time of the month - other than that, I haven't struggle with cravings for months... hhmmmm....

My ticker represents 6 years of learning and losing (and regaining a bit) - I'm NOT going back! I *AM* fit 4 life!!


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MAZZYR's Photo MAZZYR Posts: 8,877
12/12/08 7:45 P

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Today I'm re-visiting Day 13: Overcome Cravings

I'm reminding myself to stop giving into cravings.

Mazzy


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FB_000's Photo FB_000 Posts: 1,271
11/29/08 3:28 A

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I have a NO CHOICE card. It does not work well for me. Sometimes I hold it my hands and try not to reach for food. I think it is difficult b/c I'm an emotional eater.

I continue to work on this.

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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
9/6/08 9:23 A

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Kool! I'll have to check out your blog!

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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9/5/08 2:34 P

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I did well with this yesterday, although I got so caught up on giving myself gold stars on my blog, I forgot to post here my last 2 days...

Here's my line of defense:
1. Read my list of reasons to lose weight
2. Read My mantra notebook
3. Read the workbook
4. Look up diet websites (or my Spark Page :)
5. Chew gum

I plan to get a special box to keep all of my tools in ~ my mantra book, workbook, highlighters & pens, response cards & gum - this is the fun part :) I created a really cool tool to keep track of all my charts & quotes (See my blog) I am so excited about this. ~ Renee



~~ Renee ~~

My Motto: "DO IT ANYWAY!!"


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
7/19/08 9:19 A

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Good Job, Beck!

I agree with what Dr. Beck says that as soon as you decide not to give in the craving starts to go away. If you waver at all, it gets stronger!

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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RUN2RIDE's Photo RUN2RIDE Posts: 1,182
7/19/08 8:05 A

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I'm definitely a distraction, leave the room type of gal. :)

I've been using this:
1 - repeat my mantra: i CHOOSE to be fit
2 - think of my reasons, repeat my mantra
3 - *do* something! leave the room, go get laundry, get my hands busy!
3a - If I'm at my desk, physically and urgently grab my water glass and go to the water cooler quickly!
3b - If I'm in my car, put on some praise music and worship, start praying for someone or start mentally working through a project i need to tackle.

I've found it usually only takes about 10 minutes for the craving to pass. I'll have lots of time to practice this week as I have 4 cans of diet coke left, then I'm done! I've been on/off "quitting" my 6pack a day habit for years! This time, i'm applying the Beck techniques!

My ticker represents 6 years of learning and losing (and regaining a bit) - I'm NOT going back! I *AM* fit 4 life!!


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5/3/08 11:39 A

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I finally finised the Day 13. I have made myself an distraction Sheet. I am not good at visiualizing things. I am more of a hands on girl. I'll work it the way it works for me.

PAT

BEING CONFIDENT OF THIS VERY THING, THAT HE WHICH HAS BEGUN A GOOD WORK IN YOU WILL PERFORM IT UNTIL THE DAY OF JESUS CHRIST.

PHILIPPIANS 1:6


Let your food be your medicine, and your medicine be your food. ...Hippocrates


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
4/22/08 10:34 P

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She definitely knows what she's talking about! The distraction method has to be tailored to fit you. Just have a plan ready!

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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4/21/08 5:43 P

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Just about to finish this chapter. I found a lot of what Beck said is so true-- espeically about giving into the craving. Wow this hits home. I was at the clinic this evening with my next to the older son. I found myself giggling at some of what she said becaue it was true. I have many distraction techniques already in mind besides what is in the book. I will incoporate some of my own ideas they work for me. Emailing and computer relating techniques does not work for me. Keeping my hands busy does work for me. emoticon

PAT

BEING CONFIDENT OF THIS VERY THING, THAT HE WHICH HAS BEGUN A GOOD WORK IN YOU WILL PERFORM IT UNTIL THE DAY OF JESUS CHRIST.

PHILIPPIANS 1:6


Let your food be your medicine, and your medicine be your food. ...Hippocrates


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4/20/08 7:23 A

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I have just took a peek at this chapter. I believe it be very helpful for me. This is still new being able to tell if it is a desire to eat or craving or real hunger is still challanging for me. It is new to think about. In the past I would not have given a second thought...but I do some now. Hopefully some will become all of the time.

Edited by: GODZDESIGN95 at: 4/20/2008 (07:23)
PAT

BEING CONFIDENT OF THIS VERY THING, THAT HE WHICH HAS BEGUN A GOOD WORK IN YOU WILL PERFORM IT UNTIL THE DAY OF JESUS CHRIST.

PHILIPPIANS 1:6


Let your food be your medicine, and your medicine be your food. ...Hippocrates


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MAZZYR's Photo MAZZYR Posts: 8,877
4/16/08 1:51 P

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I'm re-visiting this step as reminder to myself that overcoming cravings, or the desire to continue eating when I experience insatiable hunger is still a challenge.

I am more aware of my behavior, and the thoughts leading up to cravings, as well as the awareness that this behavior is sometimes unconscious... spontaneous or mindless eating.

Responding to this behavior in a positive way is a challenge.

Mazzy


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MAZZYR's Photo MAZZYR Posts: 8,877
3/28/08 8:01 P

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I'm constantly experimenting with different techniques to overcome cravings. I don't seem to have a problem outside the house as much as I do when I crave an item at home. A relaxed attitude seems to work best... instead of a white knuckle approach.

Mazzy


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
3/27/08 8:41 P

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Yes it does!! Good Job!!

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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