Define a place and time when you eat your meals and snacks. In our car? At breaks in a park or elsewhere? Make your store a "I no eat here" space. With practice and lots of tracking you can do this. You are having urges that will pass if you pay attention to them and make some new decisions and turn them into habits.
Fitness Minutes: (1,527)
7/27/14 11:36 P
You've gotten a lot of good advice already, but I'll chime in with one other thought. Are you eating to alleviate stress? I was and still am a stress eater, and it's a tough habit to deal with. My suggestion, in addition to having good snacking food on hand, is to do something at any slow times in your store that keeps your hand and mind busy. Maybe you could knit or do cross word puzzles. Those can be dropped easily when you need to start working and would give you something to fall back on. Good luck!
7/27/14 4:33 P
Sounds like you need a small refrigerator stocked with cut celery, carrots, apples, dry roasted nuts, small container of quinoa salad. Or if you just like chocolate - then try a Chocolate Protein Shake which usually will fill me up. Get a Vitamix blender and make your own with cocoa powder, banana, spinach.... There are so many things you could have around you so that you don't eat the chips and candy bars. You clearly need to research WILLPOWER and how to focus on it..... it really is a matter of putting your mind to it rather than make excuses and give in. If diabetes is an issue, Glucerna or Kind bars might be something to snack on. Selling a business is really a bit drastic when WILLPOWER is what you need rather than the loss of income.
Fitness Minutes: (18,038)
2,620 7/26/14 8:42 P
If you end up with diabetes, you will wish you had done one of the two: sell the business an get into another line of business such as owning and organic store or working for one, or getting into a totally different line of business if you can't control your sugar cravings.
The complications of diabetes and dying from it is horrible.
Hope you are having your Ac1, blood tests done on a regular basis too, along with your blood pressure, which indicates the health of the blood vessels and arteries, and your cholesterol which also indicates the health of the blood vessels and arteries. Both the blood pressure and cholesterol play a major part in heart disease.
So it is import to what your ABC's. Ac1, blood pressure, and cholesterol..
My best friend died of diabetes and after suffering a massive heart attack years ago, survived it, and then had been in congestive heart failure ever since, before she passed away this June. But there were many other complications as well: RA, restless legs at night, inflammation of the body, boils, yeast infections, and finally cardiac arrest.
According to "Diabesity" by former past president of the American Diabetes Association, Francine Kaufman, M.D. Diabetics blood is very thick because of all the sugar that they consume, and it is like maple syrup.
As a result, the blood cannot carry the necessary oxygen which is needed for the whole body in order to live. As a result, the extremities, such as the fingers, toes, and feet are lost to amputation. If you lose one foot or leg, then getting around on crutches puts undue strain on the remaining limb until generally that one is loss as well. Not to mention neuropathy.
Believe me, you do not want to go that route.
Wisdom is making a decision today for which you will be happy with the outcome tomorrow and every day after that.
It has to be more than just "losing weight". There must be a real motivation and a real want to for "health's sake" to be able to stay away from making poor choices, especially if you are in the thick of it where "junk food" and "poison" surrounds you everyday.. Just saying.
It that doesn't scare you into doing something I don't know what will.
Fitness Minutes: (74,443)
3,293 7/26/14 1:53 P
Nothing sold at a quickie mart actually qualifies as food. Maybe "food."
Fitness Minutes: (6,372)
475 7/26/14 12:53 P
Try to psych yourself out a little bit. Tell yourself that you are "allergic". Or that it makes you "sick". Or that it's "poisoned".
7/26/14 11:04 A
First of all, my congratulations on having your business, woohoo! I also agree with the "I don't eat inventory at work" policy. You could even post a "We don't eat our inventory while working" policy in the back or something. Just remember that losing your head for a moment should never be an excuse to continue blindly but instead stop yourself as soon as you're able. In your case, I guess that would be, ringing the chocolate up, paying for it & then putting it away in your purse, instead of eating it all. Someone gave a wonderful example in another post, that just because you got a speeding ticket doesn't mean get another one on your way home:). Happy weekend!
As Zig Ziglar says, “People often say that motivation doesn’t last. Well, neither does bathing that’s why we recommend it daily”
Fitness Minutes: (135)
7/25/14 12:26 A
I am very grateful for so many thoughtful replies. I have had a few out of control weeks :( but am not ready to quit, although it seems that every day I'm trying AGAIN. There are a lot of approaches here that I would be willing to try, but I think my first one, which I think will work (for ME) is the "I don't eat ... " approach - thanks BTLSMUM. I'll keep you posted on my success. I seem to be an all or nothing kind of person and that approach worked for me when I was younger. Thanks again everyone!
Wow that is tough. But you have already shown that you are capable of mind over matter by not bringing home your tempting foods.
When I was young I worked in a restaurant with very generous owners. They allowed the staff to eat whatever we wanted for free during our shift. When I was trying to lose weight I told myself "it is here every day and I can have it tomorrow." Sometimes I would have the cook give me a ridiculously small amount, like 3 french fries or one pierogi with some broiled fish. It is much harder for you because it is CHOCOLATE for heaven's sake! And in the restaurant there were others around all the time who knew I was trying to lose weight. I didn't want to eat pie and ice cream in front of them.
The concept of telling yourself,"If I really want some I can have it later or tomorrow" is a very powerful tool because you are not denying yourself, just delaying gratification. A lot of times I found myself polishing off a container of icecream so it wouldn't be in the house tomorrow. If you feel like you can never have something again it makes you want it more.
Another technique I have seen is an "if/then" with a positive or negative consequence. If I don't eat a crappy chocolate bar at work I can have a piece of high quality chocolate I buy singly (portion control) from the chocolate shop on my way home (sometimes it pays to be a chocolate snob-- is it really worth the calories?) Or if I avoid it all week, I get a new nail polish. Or conversely, if I eat chocolate at work I don't get to watch tv when I get home. Good luck both with your good health and your business.
Edited by: BABARR67 at: 7/24/2014 (08:08)
Fitness Minutes: (2,977)
28 7/22/14 11:25 A
I work as a baker, and over the course of my employment I have sampled every product.... because I know what everything tastes like I don't need to sample anymore. :) I pass the "reject" baked goods (brownie edges, misshapen cookies) to the other employees and they tell me how great they are. :) This strategy could work for anyone working with or around food.
7/21/14 10:05 P
Make a decision and stick to it!
Fitness Minutes: (328,807)
4,168 7/21/14 9:59 P
I never go ANYWHERE without almonds and raisins and a bottle of water in my purse or bag--if I get the munchies then they are there for my scarfing. Sunflower seeds would likely be good too
Fitness Minutes: (176)
54 7/21/14 2:11 P
Food is everywhere, we need it, can't escape it. Chocolate is a major temptress. I met someone once who said her success in weight control came from deciding that she could have whatever she wanted, whenever she wanted. She started keeping plenty of chocolate, peanutbutter, and ice cream around. Her focus became awareness of these things. They were there, she could have them any time, but they lost their power.
Fitness Minutes: (21,255)
7/21/14 12:20 P
Um, try to balance it with exercise, exercise, exercise?
Fitness Minutes: (14,483)
1,156 7/21/14 11:43 A
When I worked in a Deli I lost 40 pounds. I just made it a policy that I did not sample anything. I would take my lunch with me. Usually 1. salad 2. yogurt 3. fruit (strawberries or banana or blueberries) I would mix the fruit into my yogurt 4. I even had a diet soda so that I didn't feel deprived.
Fitness Minutes: (21,699)
490 7/21/14 9:38 A
I would recommend adopting an "I don't eat..." policy. I am a very all or nothing person about certain things because I am incapable of practicing moderation. I start out with the best of intentions but once becomes twice and twice becomes three times and before I know it I'm eating "X" every single day.
So, I have to tell myself and others if necessary that I "don't eat X". I don't need to make up an excuse or a reason why I don't eat it. I just don't. At all. Ever. If it helps you to make up a reason/excuse or to create some imaginary consequence, do whatever you've got to do.
But for your purposes at the very least while you are in your store, you "don't eat X". What you want to make X is your choice. It could X=items sold in store/stock, X=sweets...whatever you want to avoid.
Again, I know it's extreme but when you are exposed to something the majority of your day and you are struggling to create a limit sometimes extreme measures are necessary.
7/21/14 9:23 A
Take something that has a small amount of chocolate in - such as granola with chocolate or dark chocolate squares/dark chocolate covered fruit. This should satisfy your sweet touch while being a little healthier.
you could think that you are stealing from your boss. They may allow you lunch but not if you are Homer Simpson.
Fitness Minutes: (23,385)
454 7/18/14 1:55 P
I really like the way of looking at "eating up the profits" That would sure slow me down! My problem is I work in a cafeteria where I don't pay for anything and I can eat whatever I want. Thank goodness most of it is not that good! LOL
Fitness Minutes: (96,451)
2,509 7/17/14 10:43 A
Think of it this way: each time you nab a chocolate bar off the shelf, you're stealing money from your own pocket. This is your business and livelihood, not your fridge. You should respect your inventory the way any other kind of business owner would. It's just good business practice.
Pack a lunch and snacks, there's tons of great ideas in this thread and around SparkPeople. Always have something available, especially if you're a boredom snacker. Always have a bottle of water available, and if you can, use a refillable one so you're not (again) stealing from your inventory.
I, too, am a huge sucker for chocolate, and I know it would take a lot of willpower to not have any, when there's so much available. Why not buy a bag of mini chocolate bars, like the ones you get around Halloween, then bring one or two with you to work and leave the rest at home? That way, you can get your chocolate fix, and not have to feel too guilty about it. Just make sure there's room for them in your nutrition tracker. Plan ahead!
And really, USE the nutrition tracker. LOOK at what those chocolate bars and other snacks are worth, and really think hard about whether they're really worth eating every day. Give yourself a treat now and then, of course. Total denial, especially of things you love, will not get you to your goal. However, having chocolate as a special, occasional treat makes much more sense, don't you think?
Fitness Minutes: (70)
15 7/15/14 3:14 P
I work as a restaurant manager. I know how it feels; not only do I have to struggle to resist food, but I have to smell and cook and look at it. My restaurant is a very unhealthy chain, so its hard to find things I can eat. I try to have my water bottle available at all times. When I get hungry, before I eat I drink a full "glass" of water before I commit to eating anything. I often time bring meals to work with me. I am actually trying to find a meal replacement drink or bar that will keep me satisfied, so I am not forced to eat something unhealthy when I "have" to eat. Its not easy and wish you the best of luck. If you find a fool proof method that works, please let us know!
take a photo of everything you eat. Only eat sat at a table with the table laid and knife and fork. Keep hydrated. Don't look at the stuff as food but profit / or it does not belong to you so are you a thief.
Think about the interview with the tax authorities when they ask you about own consumption - very embarrassing.
get a gum shield from your dentist, they do clear ones, that you can wear and when you do you can not eat.
Edited by: JACLYN1957 at: 7/15/2014 (04:07)
7/14/14 12:49 P
Think of your inventory as for your customers only. Shop for yourself and your family at another store.
or charge yourself much more than you would a customer. Maybe charge yourself $10 + 10 pushups in the middle of the store in front of everyone or on the dirty sidewalk outside in front of everybody.
Fitness Minutes: (128,714)
5,169 7/13/14 12:18 P
thats a tough one, I would take the thought and go another direction, clean or something.
Now for the issue of eating.... whenever, whatever.... NO, no!!
Drink water!! Maybe come in and allow yourself one small treat per day (figure into your food tracker). and MOVE when the urge hits to eat more....
Do you recognize why you are eating? Habit, stress, actually hungry? Time to learn the art of planning meals and snacks in your day.
Fitness Minutes: (36,342)
2,545 7/10/14 2:13 P
I like Anarie's idea of becoming a more gourmet type of store.
The only time I go into a Quick Mart type of store is when we are traveling. Mainly because most of them don't have anything I want to eat. It's even hard to find a drink that is not a soda, beer, plain water or loaded with sugar.
If it is boredom eating then change your behavior. Drink water when you get the urge to snack. Schedule your day at work so you are not idle. Try some cleaning, exercising, singing, reading, crocheting, meditating, writing, etc. instead of eating.
7/9/14 7:15 P
Make a pact with yourself that you will only eat if you are away from your counter and not working. I am hoping you have a break time for meals - make a space for it in a back room - throw a table cloth and have a comfortable chair. Use a real glass for water. You are worth more than eating on display at work. Remind yourself that you touch money and other public areas and you need to eat only when prepared to eat (hands freshly washed, sitting down, out of sight from customers). It's YOUR time. You are worth it!
When you find yourself reaching for something practice HALT... am I wanting it because I'm hungry? Angry? Lonely? Tired?
If it's hunger, take time to eat something nourishing. If it's anger, do something to manage it - write your thoughts down, sponsor someone less fortunate with KIVA or other program, Lonely, think of ways to increase contact with people you care about, tired - make more of your down time.
7/9/14 4:47 P
It's not easy. But I'd say get a spark buddy like Kluvstransformers who also works around food and has worked it well for her.
Fitness Minutes: (1,207)
1,172 7/6/14 8:01 P
In addition to the thoughts mentioned, I would prepare myself by having a satisfying breakfast, then plan my snacks. Eat a filling lunch with lots of veggies and fiber. If chocolate is your downfall, then have a chocolate protein smoothie and a spicy rice cake as your PM snack.
Drink lots of water and a glass of ice tea or a cup of coffee might also quell your cravings.
I heard about a food plan based upon 2 cups of raw veggies at lunch and again at dinner - dinner was to be without any starchy foods at all, About 5 days in I could barely eat any more I was so full. A shock because usually only a high protein diet had that effect of me. So I say, try eating a lot morr raw produce and see what happens.
You may be tired of carrot sticks but big salad chuck full of cut up fruit and vegetables and a lemon juice, honey & olive oil dressing might satisfy you in a way that grabbing a candy bar and Slurpee won't.
I would say treat yourself like any employee. I'm sure you don't want your clerks to just take things off the shelf. If you have to ring it up and pay for it, you will have a MUCH easier time balancing your books, and eating less junk will just be a side benefit.
Also, have you given any thought to a new business model? Could you become the gourmet Quickie Mart? It's going to depend on your location and clientele, but some quickies have started making great money by selling healthier options, especially if there's no 24-hour supermarket close by. I'm not sure how Quickie Marts do their purchasing, but if you go to industry shows or use catalogs, make a point of looking to see if anyone is offering things that would fit in to a healthier diet, try out just a few, and do a little experiment to see how those items sell. You'll still have to offer some junk, but you can have better choices around you and maybe bring in an additional (probably more affluent) clientele.
Fitness Minutes: (356,687)
17,044 7/6/14 12:21 A
First, you have gotten some great ideas...write them all out and look over which you think will work for you! Second, good for you for asking for help! I can only answer for me...I think I would have to say No...and not even start it. I would prefer to not have any than to try to limit it! Trigger foods are just that...and rarely can one stop. If I eat a trigger food I try to do it in a situation where it is limited...cake at a birthday party...one piece and it is gone! I know you have tried to bring snacks, but are there any you could bring you really enjoy (for me it is 100 calorie pack brown sugar cinnamon almonds) AND time your snacks...one every hour so you look forward to that and enjoy them! Good Luck!
Fitness Minutes: (75,250)
7/5/14 9:08 P
Know what the ingredients are. Sometimes they are disgusting & shouldn't be eaten by anyone. If it's a high quality brand God bless you & your company.
My question is...why do you eat those specific foods? What is so appealing about those foods? Are you in control of yourself or do you lose control? Sometimes, when someone understand the reasons behind binging it is easier to come up with a plan. What are you gaining from eating the junk food? Is it worth it? What are you losing from eating the junk food? Sometimes its better to behave like an alcoholic in recovery and avoid ALL junk food since it might be impossible to control the type, amount and frequency the junk food is eaten. If you can control yourself, create a rule for example of eating maybe 100 calories of junk per day maximum etc..good luck!
Fitness Minutes: (36,342)
2,545 7/5/14 3:13 P
Oh, I like Gevans idea, only take it a step further and actually pay retail for anything you eat! That would slow me down!
Tell yourself, "This product is not for me . . . it's for a customer." Keep your own healthy food in a separate place.
Fitness Minutes: (301,103)
7/5/14 3:08 P
hmm... I seem to recall that Apu (the Quickie Mart owner in Springfield) was a vegetarian. Maybe you could become a vegetarian since you own a Quickie Mart ?
Okay, I'm trying to lighten the mood here.
As others have noted, if you find yourself nibbling on the various foods out of boredom, then it's time to keep yourself busy. Straighten the shelves. Mop the floors. Create some displays. do some accounting paperwork . If the place is spotless, bring some knitting or some other craft that you can do while sitting at the register. I've found that keeping your fingers busy with a craft helps keep my mind off of food.
Also, keep your hands off the profits ! Every bite you take means that's something someone else can't buy. So, if you want to increase your profits, stop eating the samples. ;)
Congratulations on owning your own business.
Fitness Minutes: (36,342)
2,545 7/5/14 2:58 P
Good for you, owning your own business is an awesome responsibility.
I'm thinking that the space in front of and around the cash register is "Prime Real Estate"? That you want to put stuff there that people will buy on impulse?
So obviously you can't move the candy etc that is there but could you switch it out to stuff that you don't really like? For example, I don't like Pay Days but love Milky Ways. So put a display of Pay Days in front of me and there is no temptation to eat them. Same things with different chips etc.
Fitness Minutes: (177,987)
7/5/14 2:28 P
I agree with EELPIE, If you're eating out of boredom, find another outlet. CLEAN those counters and re-arrange stock. Owning your own business is the American Dream - don't let it eat you.
Also, you really shouldn't mess with your inventory. If you take something, even though you own the store, where is the accounting? This is the number one mistake business owners make. You have to eventually do a physical inventory - there are going to be losses you have to claim, but don't do yourself in.
If you mentally have to pay for what you take, maybe it will stop you.
Fitness Minutes: (27,160)
159 7/5/14 2:20 P
drink lots of water
7/5/14 11:35 A
Try tracking your calories daily to see how eating that way impacts your daily caloric budget.
If you see that eating X,Y, and Z regularly puts you over by 500 cals (or whatever) - that might make more of a deterrent to you.
You might get to the point where you might say to yourself - ok I will be eating 1300 cals of regular food today (accomplish by pre-tracking in the mornings), so yes I can have that snickers bar...but nothing else.
Try to bring in stuff, as well, to help with temptations...fruit instead of candy, little pots of greek yogurt with berries sweetened with a little stevia, raisin and nut filled little baggies (pre-portioned), etc.
If its from boredom while waiting for customers...keep a book behind the counter, crossword puzzles, word searches, etc.
Concurring with what someone said previously, do the math on how much of your profit is pointlessly being eaten up by you and unless you are doing entries in your books in some way or paying for it and ringing it up as sales, you're not even accounting for it, but your body is adding up the extra calories. :)
7/5/14 8:19 A
its good to own your own business. I don't think id get rid of it. but you also own your own mind....
have you done the math on how your snacking is eating into your profit margin? in other words, if you eat that chocolate bar, you no longer have it to sell. so let's say a chocolate bar retails for a dollar and you buy it for 60 cents. you would have to sell two chocolate bars in order to pay for the one you ate before you would get a profit. and that doesn't take into account any of your overhead like rent and electricity. if you're eating two and three a day, add them up for the day and the month and the week and the year and see how that looks. you might be able to afford an extra vacation or a fun electronic gadget or be able to put away some decent money for retirement if you could stop that sort of snacking. and the smaller your profit margins, the more eating your inventory is costing you.
If you find the stuff at a QuickMart too irresistible to pass up, then maybe you need to get out of there. I'm sure they sell fruit, yogurt, and a few other healthy options...but you are focused on your trigger foods. So, maybe you need to change jobs or commit to changing your mindset.
Fitness Minutes: (135)
7/5/14 7:10 A
Yup, I own a "quickie mart". Anything and everything is in front of me all day, everyday and I'm a sucker for chocolate. I can grab one whenever I want. I don't have any trouble at home as I don't bring the stuff into the house - but at work ... that's my downfall. I've tried all sorts of diets - JC, WW, you name it. I've tried an attitude change "this isn't a diet but a new way of life" ... I've tried just sucking on a lollipop, I've tried sugar free gum, carrot sticks ... I'm all out of ideas. Any suggestions (other than getting rid of the shop!) are greatly welcomed!