Posts: 414
5/22/13 3:59 P

Hello on not smoking. I am an ex smoker. It will be 9 years for me in July. I found when I quite every time I wanted a smoke I would drink water. No calories and it was good for me. Just an idea!

current weight: 213.4

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135

Posts: 414
5/22/13 3:55 P

Something else that is helping. I schedule a snack to eat on my way home from work. This way I don't buy a candy from work or go through the drive thur at a fast food joint before I get home. This small snack holds me over until I get home and make a good dinner. It's the new Fiber One Protein bars. There are 2 different ones. A carmel peanut and a coconut almond.
I love the coconut almond, it tastes like a Almond Joy. I always look forward to that snack. Its either 130 or 140 calories and its 6 grams of protein. Really yummy!!!!

current weight: 213.4

235 210 185 160

135

SparkPoints: (1,422)
Fitness Minutes: (510)
Posts: 20
5/22/13 1:17 P

Cirohio, your treat sounds really good. I may have to try this. I agree with some others who do not plan to eliminate treats completely. I eliminated treats one full year once when I was on Weight Watchers and once I stopped going to WeightWatchers went crazy with them. I know myself well enough to know that it is not an option. I am however controlling what I eat and trying to eliminate as much as possible. So far I have been doing very well. Chocolate is my main vice and I have had only a small piece in the last 2 weeks instead of a whole bag of Hershey kisses or peanut butter M&M's. I am tracking foods on this site and it reminds me that I don't want anybody to see that I am binging.

Posts: 414
5/22/13 12:30 A

This small treat has been helping me.
Yogurt Cream Pie
Submitted by: BELLE.1976


Number of Servings: 6

Ingredients

1 Light Blueberry Yogurt 6 oz.
1 8oz Container of Whipped Topping
1 Graham Cracker Pie Crust


Directions
In medium bowl mix yogurt and whipped topping together. Pour mixture into a Graham Cracker Pie Crust. Chill for 20 minutes.

Number of Servings: 6

Recipe submitted by SparkPeople user BELLE.1976.
I used raspberry fat free yogurt and a chocolate graham cracker pie crust for the sane amount of calories
Nutritional Info

Servings Per Recipe: 6
Amount Per Serving
Calories: 37.5

Total Fat: 1.2 g
Cholesterol: 0.8 mg
Sodium: 39.2 mg
Total Carbs: 4.7 g
Dietary Fiber: 0.0 g
Protein: 1.5 g

current weight: 213.4

235 210 185 160

135

SparkPoints: (7,523)
Fitness Minutes: (3,353)
Posts: 62
5/19/13 10:10 A

i did pretty well in week one, kind of. cookies, cakes, chocolate... none o it appeals to me. what gets me is candy. anything gummy creeps into my head and i can't stop thinking about it. of course i try to avoid it, even for a few days, but always end up snapping and eating a whole bag. i avoid going into gas stations now so i don't tempt myself- thats really the only time i slip. i tried fruit snacks last week- even though they aren't the healthiest i thought it would satisfy me when i feel like i need a whole bag of gummy bears, but no. eating 3 packs at a time defeats the point! i am going to be in spain next weekend, on a beach, in a bikini, so my motivation is pretty high for this week. hopefully i can stay strong!

Posts: 388
5/19/13 9:12 A

I am doing well so far. I told hubby I'd get him cookies that didn't "call" to me for his snacks. It worked. I baked some low carb, low calorie cinnamon snacks to have if I got a serious gotta have sweet snack. That worked well too.

This week is upping my fruit intake and getting more of the sweet tastes from real food rather than pure sugar.

SparkPoints: (7,781)
Fitness Minutes: (5,041)
Posts: 27
5/18/13 6:56 P

I didn't completely cut out my triggers as I listed, but I did have an ice cream free week which for me actually feels like a serious accomplishment. Its definitely just been a weird psychological thing but its been so long since I've had a stretch without it. So I don't mind that I didn't fully cut out some of the other triggers like pizza which 1 slice does much less damage than a pint of IC. Next week I'm ready to make more strides. week 2 redo success

SparkPoints: (29,366)
Fitness Minutes: (34,900)
Posts: 1,622
5/15/13 12:47 A

As of Monday, I'm avoiding the sugars and focusing on vegetarian foods and keeping busy to avoid snacking.

May Minutes: 1,363

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1000

SparkPoints: (7,781)
Fitness Minutes: (5,041)
Posts: 27
5/14/13 10:40 P

Got a little handsy today between meals... also, my biggest struggle right now is changing my breakfast routine. It has become my habit to get up and go get these muffins that I mentioned before and (even though I get a bran muffin) its just not the breakfast of champions that I want for myself. Going for the coffee just seems to be the only thing that gets me out of bed after snoozing 3 times. I might go back to cooking my eggs at night, which may seem weird but it made my mornings so much easier when I've done it in the past. we'll see. . . over all its been a much better 3 days.

SparkPoints: (7,781)
Fitness Minutes: (5,041)
Posts: 27
5/12/13 10:11 P

I'm actually going to have a week 2 redo since I really had no sugar reduction last week. My three foods to avoid (some as triggers/others just urges I need to stop acting on for my body and my wallet) - morning muffins (from my favorite neighborhood coffee joint where I study), ice cream, & pizza.

Also besides individual trigger foods, trigger behaviors involve going in for the sweets after I feel I have over eaten at a meal. I just figure what the heck... or the opposite where I go in for the sweets to celebrate a healthy day of eating -huh? makes no sense. . .

Anyway I am going to try and post back here more this week. Even though I had a muffin today I did not have ice cream which is my biggest offense. Trying to make my week 2 redo worthwhile

SparkPoints: (12,848)
Fitness Minutes: (12,820)
Posts: 202
5/8/13 1:36 P

I am not an emotional eater. I never have been. My problem is that when I smell it or see it, then I want it. If I am at the fair or the movie theater and I see ice cream or candy, funnel cake or other treats, then I want it. If it is not in the house and I do not see it then I am fine. My husband has a sweet tooth so we keep cookies and sweets around, so I avoid it. Mostly, I just do not have any of it because one bite sends me on a binge. I need to learn moderation so that I can treat myself sometimes. That is the reason I am in this challenge.

Already reduced the amount of fruit sauce that I put in my yogurt everyday to one teaspoon. Also, I did not eat any dessert (cookies) last night, but I allowed myself a frozen greek yogurt treat after dinner to give myself a treat. I love those little cups of frozen yogurt.

Edited by: KIMBERLY_Y at: 5/8/2013 (13:37)

current weight: -0.4  under

5 2.5 0 -2.5

-5

SparkPoints: (2,542)
Fitness Minutes: (3,086)
Posts: 13
5/7/13 11:52 A

I found the answer why you can't track Total Sugar in the Nutrition tracker:

http://www.sparkpeople.com/community/help_answer.asp?id=120

SparkPoints: (2,542)
Fitness Minutes: (3,086)
Posts: 13
5/7/13 11:33 A

Thank you for responding! That's all I could see, as well.

It would be great to see be able to pick Total Sugar to track in the Nutrition tracker for this challenge. I'll see if I can comment on that to SparkPeople.

SparkPoints: (2,179)
Fitness Minutes: (1,207)
Posts: 33
5/6/13 5:42 P

teridobra: I looked and I think you can only track carbs and not sugar in particular. I could be wrong though

SparkPoints: (2,542)
Fitness Minutes: (3,086)
Posts: 13
5/6/13 3:35 P

Does anyone know how to track Total Sugar in the Nutrition Tracker?

SparkPoints: (2,542)
Fitness Minutes: (3,086)
Posts: 13
5/6/13 2:37 P

I agree, stress is a big trigger for me. This weekend I even binged which I haven't done in a long time - all due to stress. I not only ate sugar, I also ate at Popeyes - ouch!

SparkPoints: (42,457)
Fitness Minutes: (39,823)
Posts: 3,760
5/5/13 2:53 P

My biggest triggers are stress, the need to do something with my hands/mouth (former smoker), and nighttime snacking. The most common source of sugar I reach for is candy or cookies, something easy and I can eat with my hands. I think to help curb this problem I need to find healthier food choices that can still "munch " on. I am thinking grapes and presliced fruit might help...

Pounds lost: 0.0

0 7.55 15.1 22.65

30.2

SparkPoints: (1,059)
Fitness Minutes: (422)
Posts: 7
5/5/13 1:32 P

Hmmm..triggers. Stress, exhaustion, any sweets that in sight. See it, eat it..that's me.
So I've put everything not naturally sweet in the freezer. Out of sight,, out of mind. Probably should get rid of them altogether, but grandchildren exist.

Feeling more in control and more aware.

Upward and onward!

SparkPoints: (399)
Fitness Minutes: (620)
Posts: 12
5/5/13 11:13 A

Yikes, triggers? The biggest sweet-tooth/sugar craving trigger for me is STRESS! And it doesn't matter what type of stress--it could be good stress--the only thing I want it sugar and more sugar---and that translates into chocolate.

Another trigger for me is exhaustion. When I'm tired--mentally or physically--I reach for sugar. Partly, it's a pick-me-up, and partly it's a comfort food.

May Minutes: 195

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360

Posts: 206
5/3/13 12:40 A

My BIG triggers: milk chocolate, cookies, and ice cream. I am horrible at saying no to these items. So this week they will be my major battle.

current weight: 241.0

244 223 202 181

160

SparkPoints: (2,542)
Fitness Minutes: (3,086)
Posts: 13
5/2/13 12:35 P

I am doing MUCH better than I was last week where I craved sugar like I'd never get it again! This week I feel like I have some control and I'm making smarter snack choices. I've tried some new recipes for snacks with either no sugar or low sugar and I'm not replacing the candy & cookies that are typically in our cupboards.

My husband is benefitting from my actions but isn't completely on board so we have compromised with Skinny Cow ice cream. He can buy it but it has to be stored in the freezer outside so it's kinda outta sight for me. I'm not a huge fan of ice cream so it's nothing that really calls to me.

I want to know if eliminating sugar will help elevate my mood and energy levels. I'm hoping!!

SparkPoints: (6,152)
Fitness Minutes: (10,122)
Posts: 41
4/27/13 9:00 P

I have tea with splenda after dinner I have switched to truvia Also sometimes have popcorn and diet for late afternoon switched ti Zevia

Edited by: LIZZ931 at: 4/27/2013 (21:01)

Posts: 10,428
4/25/13 8:25 A

I don't know, but I know it's could for you.

I did OK yesterday.

current weight: 150.0

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130

SparkPoints: (4,942)
Fitness Minutes: (170)
Posts: 135
4/24/13 11:20 P

Does milk have sugar in it? Cutting out the sweets is making me crave milk for some reason!?! Kind of happy that a glass of milk is satisfying to me and I'm SO glad I'm not lactose intolerant ;)

current weight: 165.0

165 158 151 144

137

Posts: 10,428
4/24/13 6:53 P

I can totally understand that. People have been stressing out here and I would love to run away right now. On top of that a Banana Split sounds really good.

current weight: 150.0

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130

Posts: 673
4/24/13 6:28 P

I have done great with not sweets and candy... however, I am so craving a candy bar... today is my hardest day!!!!

Pounds lost: 2.6

0 27.25 54.5 81.75

109

Posts: 10,428
4/24/13 8:23 A

Today starts my second week. Even though I do not record food on this site, I do know what I'm eating. This week I'm attempting to stay away from sugar found in snack foods. I blog daily in my hand written journal and I've started writing down there what I eat.



Edited by: 1STCINDERALLA at: 4/24/2013 (08:24)

current weight: 150.0

150 145 140 135

130

Posts: 673
4/22/13 4:29 P

I stopped cold turkey last Sunday and so far so good. I am excited to be so motivated. Sometimes I forget... yesterday I was at the store and I walked down the candy aisle and was looking at the candy... then I remembered I would NOT be able to mark off my check (in other goals)... thank God I walked away.

Pounds lost: 2.6

0 27.25 54.5 81.75

109

SparkPoints: (3,996)
Fitness Minutes: (2,038)
Posts: 23
4/21/13 4:25 P

I was debating quitting sweets cold turkey this week, but I think I have reached a sort of compromise. I am going to allow myself to eat sweets if SOMEBODY ELSE gives me a treat. Others give me ONE goodie. If I get something for myself, it is a whole bag of Hershey Kisses or a whole cherry pie, or a whole chocolate cake. Then I go home and eat the entire thing, usually in one sitting. No more buying myself sugary treats! Bring on Week 3!

Posts: 74
4/16/13 1:42 P

So far this week I can't beat Animalitos Galletas. He's stomping on my head.

current weight: 169.6

182 176.5 171 165.5

160

Posts: 74
4/14/13 11:53 P

I have to say that I came to a compromise concerning sweets before I became active on SP. The compromise for myself was finding "healthier" bad sweets or empty calories. The lesser of the evil. So if I relate my trigger foods as my pitfalls or food weaknesses, it is vanilla wafers, animal cookies, and cinnamon graham crackers. OH, I forgot about the YEAST ROLLS. I do not plan to avoid them but to integrate them effectively into my calorie intake.

So my plan of action is increase the protein in my diet. Since they take longer to digest maybe this "fullness" will stop me from reaching for the package/box.

I will portion these three foods into serving size; allotting myself to three servings daily keeping my snack calorie count to less than 300. AND if I find myself reaching for more, I will substitute them with the "free" foods for diabetics recommended daily serving of cranberries, honey mustard, cream cheese, carrots, jam, sour cream, cucumber, cocoa powder, club soda, flavored water, peppermint candy, low dairy products; cottage cheese, yogurt, milk, and cheese sticks.


Edited by: KPLOUNGE at: 4/16/2013 (13:56)

current weight: 169.6

182 176.5 171 165.5

160

Posts: 5,405
4/14/13 11:55 A

If it's candy and you know it's bad for you why not throw it in the trash?

Birgit

Body Fat %: 20.0

23.6 22.2 20.8 19.4

18

SparkPoints: (2,733)
Fitness Minutes: (1,034)
Posts: 123
4/14/13 9:13 A

Put all the candy in a bag and hid it in the freezer. Completely off track this week.

SparkPoints: (2,175)
Fitness Minutes: (3,678)
Posts: 28
4/13/13 5:38 P

Hello everyone,

I ate sweets last night at home. First sweet of the week.

Worked out really hard at the gym today. Did some cleaning and am going to run some errands later.

Hope you all are having a wonderful Saturday!

Posts: 74
4/12/13 6:55 P

I just looked at that USDA additional sugar report. Good News! If I stay away a lot of canned/plastic container fruits, some frozen foods with sauce, most low salt foods, candy and such or any other unnatural change in food, most likely I won't consume a lot of additional sugar.


Edited by: KPLOUNGE at: 4/12/2013 (19:17)

current weight: 169.6

182 176.5 171 165.5

160

SparkPoints: (5,118)
Fitness Minutes: (2,586)
Posts: 25
4/12/13 4:45 P

I also eat a lot more at night. I plan to eat more vegetables at night, brush my teeth, and get some sugar free hard candies for when it becomes too big a challenge. I will not eat desserts at restaurants, and am making a game out of planning what to eat before I go out. Gum helps, too.

Posts: 85
4/12/13 2:33 P

I found myself wanting to eat more at night, whatever is around, so I Increased my veggie intake to 5/day. That keeps me fuller. I also try to drink all my water to make sure I'm not just thirsty. And I just don't bring certain foods into the house unless in portion controlled packs. I use the freezer to store portions I do not plan to use in the current day, anything to make it more difficult to eat. I brush my teeth right after supper. Mostly, I'm just trying to outlast the cravings with little things and better choices.

I'm still having trouble with situational eating and eating out ..

SparkPoints: (2,175)
Fitness Minutes: (3,678)
Posts: 28
4/12/13 11:05 A

Thank you KPLOUNGE for that helpful information!

SparkPoints: (2,175)
Fitness Minutes: (3,678)
Posts: 28
4/12/13 10:59 A

Hello ladies,
Last night I was tired and starving when I got home and so I ended up eating WAY too much at dinner. I was stuffed. I also kept thinking about one of my favorite sweets ALL day yesterday. I didn't eat it and this morning I thought about getting it on my way to work but instead made myself a healthy breakfast. I am glad that I got through the day without eating it but didn't feel very good about overeating lastnight. Thank goodness today is a new day and I have already started it on a healthy note. I know if I would have picked up that sweet food for breakfast this morning, it could have started a day long binge since today is treat day at work and there are tons of sweets in the back. I am glad that I have a place like this to express my struggles and downfalls

Posts: 74
4/11/13 10:57 P

My dietician in short talked concerning this subject, not specifically hormones, but any food category in excess to YOUR body's need will lead to fat. AND not eating enough will lead to muscle loss.

"These hormones are believed to control what our body does with energy of any kind. Any energy we take in (in the form of food) can either be used (largely in the muscles) or stored (as fat). Insulin regulates which of the two happens and eating carbs will lead our body to produce more insulin. Lowering carbs works because the body produces less insulin and will store less energy as fat while making it available as energy."

current weight: 169.6

182 176.5 171 165.5

160

SparkPoints: (3,053)
Fitness Minutes: (1,629)
Posts: 410
4/11/13 6:12 P

Thank you KPLOUNGE for sharing your information! I have not visited a health care professional myself, but I strive very hard to do what is recommended by Spark as far as how many carbs per day. Since joining 2 weeks ago, I have stayed within the range of calories, carbs, fats, and protein per day, and it has paid off for me. I have lost 9 pounds in the two weeks I am trying very hard to educate myself as far as carbs go, good versus bad. I knew that candy bars were not good, and I am making marked improvements every day for healthier carbs. I agree, carbs are fine, and needed, as long as we are smart about them. I am glad for this challenge, so I can further educate myself as to the hidden sugars I had not been aware of before I am turning this around and eating good sources of carbs, and limiting sweets. Thanks again for sharing!

Posts: 5,405
4/11/13 5:36 P

KPLounge,
I'm glad you bring this up because this issue is indeed quite confusing. There are two competing theories, or maybe I sould say hypotheses about this. The one is the conventional wisdom that has been supported by the American Diabetic Association, American Heart Asssociation and our Government and is also the prevailing position on Spark at the current time. It recommends what you described in your post.
There is also an alternative hypothesis that is supported by a growing number of researchers based on very recent studies and new interpretations of earlier studies. This alternative hypothesis is supported by people on low-carb teams on Spark and many low-carb forums on the internet and is gaining popularity rapidly (for good reason in my opinion).
It supports the idea that weight gain and loss is not primarily regulated by how many calories we consume and expend (through exercise), but by powerful hormones in our body, primarily insulin and leptin. These hormones are believed to control what our body does with energy of any kind. Any energy we take in (in the form of food) can either be used (largely in the muscles) or stored (as fat). Insulin regulates which of the two happens and eating carbs will lead our body to produce more insulin. Lowering carbs works because the body produces less insulin and will store less energy as fat while making it available as energy.
This is what the Atkins and other low-carb diets is based on.
A good source to understand this alternative hypothesis is the book by Gary Taubes "Why we get fat" or any of the videos by him can find on youtube.
I realize this may short-term increase the confusion but it will enable you to know both sides and then make an informed choice.
Birgit

Edited by: HOUNDLOVER1 at: 4/11/2013 (17:38)

Body Fat %: 20.0

23.6 22.2 20.8 19.4

18

Posts: 74
4/11/13 3:13 P

Hello,

OK! First day of week 2. NOW that I have tracked my additional known sugars the serious work is started; tracking the HIDDEN sugars as well. BUT I must tell you, my visit with my dietician today provided a wealth of needed information that I would like to SHARE with you.

Carbs are OK as long as they come from healthy foods. Carbs do not correlate with fat; on pie chart. Carbs do not turn into fat unless you eat to much of it. Any extra calories, protein or carbs, will turn into fat if you eat to much of it. Too many calories will not make carbs turn into fat as long as you stay within your target calorie range; fat, protein, sodium, etc. FOCUS on the grams and percentage of food per category in your daily diet.

I was definitely confused about the pie chart, reports, and how it correlated to eating to much sugar/carbs etc. NOW I have better understanding.

Thank you to the HEALTH CARE profession!! Go see YOURS.

My goal within six months is to weigh 160lbs and I am 5' 6 1/2 inches.

Her suggestions to me for weight loss management.

1400 calories a day!

60-65g protein (16-20 % on pie chart)
35-40g fat (25 % on pie chart)
1500-2000g sodium
CARBS OK (50-60 % on pie chart)

Breakfast 300 calories
Lunch 400 calories
Dinner 400 calories
Snacks 300 calories - Dependant on hunger - Don't have to eat snacks

My work has begun!

Edited by: KPLOUNGE at: 4/11/2013 (15:34)

current weight: 169.6

182 176.5 171 165.5

160

SparkPoints: (2,175)
Fitness Minutes: (3,678)
Posts: 28
4/11/13 12:39 A

Hello HOUNDLOVER1,

I know what you mean about the bottomless pit of hunger. There are some days that my stomach is constantly growling. Goof for you for not giving in to your sweet craving.

Posts: 5,405
4/11/13 12:27 A

Today I was hungry a lot. I must have had about 3000 calories, at least that's how it seemed. Lots of raw nuts, lots of veggies, dairy, but no sugar and even fruit in moderation. I did think about chocolate once or twice wondering if it's worth trying to make some with no-carb sweetener. I hope I won't feel the need for it any more soon.
Birgit

Body Fat %: 20.0

23.6 22.2 20.8 19.4

18

SparkPoints: (3,053)
Fitness Minutes: (1,629)
Posts: 410
4/10/13 6:40 P

Week 2 continues to go very well for me. More and more I am finding healthier substitutes. I am loving fruit as the days go on! I am finding it amazing how products contain much more sugar than I ever expected. Night time is still a trigger for me. I am focusing on evening boredom and trying to find new things to do, or remain a little more active to try and control that better. I see it paying off for me already.

SparkPoints: (1,297)
Fitness Minutes: (652)
Posts: 4
4/10/13 4:57 P

Having a hard time sticking with it. Between friends, family, and my boyfriend I am the only person who wants to eat healthy (actually healthy not a ton of chocolate in the form of 100 calorie packs). But I am trying and my efforts are paying off little by little. I just keep telling myself this will get easier!

SparkPoints: (2,359)
Fitness Minutes: (265)
Posts: 273
4/10/13 3:44 P

Hi All,
My sweet cravings are getting easier to manage. I have cut back loads particularly as I was eating chocolate every day and handfuls of candies. My normal routine was sweets or chocolate followed by salty crisps and more sweets. I have to admit that I do feel better and have lost a little weight which is a bonus.
Stick with it everyone good luck.

current weight: 304.0

321 309.5 298 286.5

275

Posts: 177
4/10/13 1:40 P

I'm doing okay so far this week. Compared to a month or so ago I've definitely cut back on my sugar. I have my good and bad days, but I'm more aware of how bad my sugar cravings are, so I try to make better decisions when I have a craving attack.

SparkPoints: (2,175)
Fitness Minutes: (3,678)
Posts: 28
4/10/13 1:25 P

Yay HOUNDLOVER1 on getting used to not having sweets at night. It feels good when things don't feel so difficult to overcome. Not that it is easy, but it starts to feel easier. I agree on the articles.

Posts: 5,405
4/10/13 1:11 A

To be honest, I was getting a little frustrated when I saw all the articles by spark about sugar and sweetener. I did not learn anything new but ended up looking at lots of pictures of very sweet foods. Really not too helpful.
I did have a good day exercising and enjoying good energy levels without sugar. I'm getting very used to having my tea in the evening without any kind of sweetener.

Birgit

Body Fat %: 20.0

23.6 22.2 20.8 19.4

18

SparkPoints: (2,175)
Fitness Minutes: (3,678)
Posts: 28
4/9/13 10:26 P

Today at the gym I envisioned myself healthy and fit. I also made some new fitness goals for myself. Hope everyone had a great day!

SparkPoints: (2,359)
Fitness Minutes: (265)
Posts: 273
4/9/13 3:46 P

Hi All,
Week 2 is here already. Picked up a bit of a bug at the end of week 1, keeping off the sweet stuff was not so difficult as couldn't face much of anything for a day. Feeling a little better so hope to get back on track. I am under 10st @ 9.13st woohoo looking forward to meeting the new me. Good luck everyone.

current weight: 304.0

321 309.5 298 286.5

275

Posts: 5
4/9/13 11:38 A

This week the goal is the STAY AWAY FROM THE CANDY DRAWER at work and to bring healthy treats for myself for the mid-morning snack.

SparkPoints: (2,175)
Fitness Minutes: (3,678)
Posts: 28
4/9/13 10:45 A

Today I added a hard boiled egg to my breakfast. Hopefully that will keep me fuller longer. Have a great day everyone!

SparkPoints: (2,175)
Fitness Minutes: (3,678)
Posts: 28
4/8/13 1:30 P

Thanks BLUE48
I eat whole grains, veggies and fruit, and so I know I am meeting my daily fiber requirement. I am big about fiber. There is also a fine line though where I have to limit it as well because too much (over 25 mg/day), will make me bloated, gassy, and uncomfortable.