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AURA18's Photo AURA18 Posts: 9,000
5/4/18 2:29 P

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Day 7: Arranging environment to keep temptations away from home. Plenty of choices to make when I step out the door. Home front is relaxing if I stick with this RC. I focus on a few foods that I prepare in variety of ways. This is the short list:
Counter: sweet potatoes, ginger, spices & herbs
Pantry: canned beans & fish; vegan protein mix; sunflower seeds; multi-vitamin & minerals
Fridge: at eye level ** leafy greens: kale, spinach, chard, watercress & cabbage
Freezer: broccoli, cauliflower, bananas, berry mix, salmon & grass-fed beef

Dh has treats at the office. I used to visit & snack but after years of practice, "I don't eat that."
At work I have a special tea that I don't have at home.
In my car, I was sneaking food (regretfully). Back to drinking water. I remember to get fresh water before I crab keys. emoticon emoticon

Edited by: AURA18 at: 5/6/2018 (10:22)
JMARIES51's Photo JMARIES51 SparkPoints: (98,451)
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4/12/18 8:15 P

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Day 7 Arrange Your Environment

This has been done already. The few treats that are still in the house are away where I don't see them, so no visual cues. And when my partner eats his ice cream and asks me if I want one, I always say no, and then think of it as a lesson in my resistance muscle. It happens everyday after dinner, so I am used to it. When I do want a fudgecycle I make sure I build it into my daily intake.

Another thing I have done is place a more comfortable chair at the dining room table. I never liked to sit there because the chairs are hard and wooden and too high for my comfort. So I just brought in a chair from the patio and it is so much more comfortable. That actually makes a huge difference in sitting at the table to eat. And I use the smaller plates in our china set except when I eat salad and then I use a big plate so I feel I have a good amount of veggies.




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MARITIMER3's Photo MARITIMER3 SparkPoints: (214,037)
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3/19/18 9:07 A

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Day 7 - arrange your environment.

Reading this over last night, I thought this would be simple. We switched to smaller plates a couple of years ago... the ice cream is in the freezer in the basement, where I dont see it. DH literally hides his potato chips...

But then I read it again, and saw serving spoons... oh... never thought of that.

Eastern Time Zone


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LINDAINALABAMA's Photo LINDAINALABAMA SparkPoints: (66,487)
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3/8/18 1:08 P

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Hey Gang,

The thing that works for me is not having sugary treats in the house. I live alone.

I have sent Ritz crackers and tortilla chips home with DD. If I do buy a box of snack cakes, I leave them in the car and will not go out after dark to get them. Wny do I only want sugar at night, I can manage the urges during the day? Strange.

Linda


Central Time Zone

EFT CRAVINGS
http://www.youtube.com/watch?v=X9kJN6Z
VBco&feature=related

www.fitbitzip.com https://www.fitbit.com/user/24YF4W


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KRISZTA11's Photo KRISZTA11 SparkPoints: (116,686)
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3/8/18 3:40 A

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Thank you for all the insights and creative solutions!
emoticon

SUZYB53, I can relate to the roast chicken dripping issue... not to mention the meat left on the bones... I like the solution you came up with, saving the drippings deliberately for another meal, making it delicious is very helpful.

SUSAN_CDN, too funny about the hardware store! : ) The solution with the toolkit box was very creative and helpful. The food environment at your workplace sounds extremely difficult, as your co-workers don't understand your needs, but I hope they will soon.

Edited by: KRISZTA11 at: 3/8/2018 (03:44)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


348 Maintenance Weeks
 
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SUSAN_CDN's Photo SUSAN_CDN Posts: 180
3/7/18 10:42 P

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Many years ago when my children were still at home, I bought a red toolbox and the treats that my husband and kids liked in it. I put a lock on it and they had the key. I didn't have a key. (kids still had to ask permission to have a treat though). It worked really well as a way to keep temptation out of sight. But, I admit that it was a weird thing to do and it was difficult for people to understand why I did it. Also, to this day, every time I go into a hardware store I start to salivate. Also, I have a strange desire to work in a hardware store.

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SUSAN_CDN's Photo SUSAN_CDN Posts: 180
3/7/18 10:38 P

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Home Issues: Husband does not need to lose weight and he enjoys occasional treats. He buys butter tarts or bakes peanut butter cookies and puts them on kitchen counter. I love them...too much temptation for me...can only resist for a short time. They stay there a long time because he has 1 a day, if that. I have felt it would be rude for me to remove them from the counter or ask him to remove them. But I need to do it. Next time I'll ask if he would mind if I put them in the family room, where he watches TV....handy for him, out of my sight. (The kitchen cupboard is not a safe place for them....I know it won't deter me.)

Work Issues: Small office, 1 lawyer (3 assistants). Boss is a chocoholic. The husband of one of my co-workers works in a chocolate plant and gets free chocolate bars. My co-worker always brings in chocolate bars for the staff...specially to keep boss happy! My other co-worker weighs 72 lbs...she brings in doughnuts and muffins for the rest of us to eat. My desk is centrally located. The chocolates, doughnuts and muffins are always placed on the counter running between my desk and the main printer. I've suggested moving them so they are no so tempting to me but they just laugh and say there is no room anywhere else. I don't want to push it, but I need to fix it. I've tried bringing in a fruit tray, which they put in the fridge in the basement....the wrong thing is out of sight. I think I will bring in a treat and put it in the Library (central area, but not a traffic area) and suggest we designate that as the place for treats.

Edited by: SUSAN_CDN at: 3/7/2018 (22:44)
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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME SparkPoints: (295,160)
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3/7/18 9:12 P

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Like GOCAGAL, it's just me and my wife so it's easy to arrange our environment. Frankly, I don't have the mental energy (as Dr. Beck described it) to fight off the cravings at home. So I just don't keep tempting snacks in the pantry. Good riddance!!

Edited by: 1DAY-ATA-TIME at: 3/8/2018 (08:55)

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GOCALGAL's Photo GOCALGAL Posts: 4,639
3/7/18 6:11 P

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My household environment with just two of us and retired is usually fairly safe until we have a family get together. I need to send more of the addictive type food away, freeze or toss it. Last of the chips finished, ice cream out of sight (hopefully out of mind). I have placed fresh veggies and various teas close at hand.

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting



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SUZYB53's Photo SUZYB53 Posts: 507
3/7/18 6:11 P

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I really like the creative strategies people have for arranging their environments. In general, I've gotten pretty good about eating controlled portions of things that were formally trigger foods. It's very satisfying to know that I can (for example) keep peanut butter in the house without eating the whole jar at one sitting.

The thing that is still hardest (and I am being brutally honest here) is pan drippings from roast chicken. The trick I discovered is putting put dish soap into the roasting pan as soon as I take the chicken out. If not, the urge to stick my fingers in and eat the tasty fat (schmaltz, in Yiddish) is too hard to resist.

One of my spark people mentors did make a good suggestion that I am trying. That is to plan to include some of the (non-soaped) fat into my daily calorie allowance. I need to reflect on why this feels like "cheating" - fat and animal products are both part of my food plan.

Edited by: SUZYB53 at: 3/7/2018 (18:28)
This turtle is to remind myself that slow but steady wins the race.


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IMEMINE1's Photo IMEMINE1 Posts: 6,699
3/7/18 4:11 P

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We usually don't have cookies or cakes or things like that at home because I will eat them...all.
We do keep fruit and veggies at home to eat or make smoothies.

When I am out and offered anything is my problem. I have to place an imaginary "Do not eat" on things I see when I am out.

I really have to get control of myself and learn to say "No Thank you."

Donna
Bernville, PA
ML for WRJ&G Spring 2018
BLC 27-28-29-30-31-32-33-34-35 -36 -37
Powerful Prism Panther team
Focus....Eat right & keep moving!!
Eastern time




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SUPERWOMANSUE18's Photo SUPERWOMANSUE18 Posts: 435
3/7/18 1:13 P

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I find that as a binge eater, I really don't even have to like something, to binge on it.

What do you choose today, the pain of discipline, or the pain of regret?
Choose wisely, my friend.


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SUPERWOMANSUE18's Photo SUPERWOMANSUE18 Posts: 435
3/7/18 1:12 P

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I do have items in my house that are meant for my husband, and what works for me is taping down the cookie boxes with strong mailing tape so that I am not tempted to "take just one". The bag literally has to be cut open. I tell my husband that I do this for the sake of keeping the cookies fresh, and he may know better but this is fine with him.

We have the cookies in a kitchen cabinet on the lowest shelf, which is eye level for me. Today I rearranged that entire cabinet so that my other food items are more convenient for me and husband can reach for his cookies. I really like that they are not in my face every time I open that cabinet.

What do you choose today, the pain of discipline, or the pain of regret?
Choose wisely, my friend.


 current weight: 166.7 
 
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BCHARIE's Photo BCHARIE Posts: 4,333
3/7/18 1:09 P

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Funloven, try weighing out portions of the trail mix into baggies and making that part of the plan to allow it every once in a while. I truly find that denial is our enemy. Also, sometimes when I measure stuff out and see how many calories, proteins, and fats it is "costing" me, I find myself less incline to eat it.






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BCHARIE's Photo BCHARIE Posts: 4,333
3/7/18 1:02 P

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My environment is in a good place. I tend to be a fairly healthy eater. I will scoop through my cupboards and toss stuff that is old (spring house cleaning) just to make sure some evil isn't waiting to snare me. My occasional dark chocolate is planned and if in the house, kept in the freezer where it isn't in view. My two grown sons, who live here, keep foods that I don't want tempting me in their own little refrigerators in their rooms. I do have a Costco size pretzel chip bag on the counter that I am going to divide into single serving size today. One of my go to snacks every few days or so is hummus with pretzel chips. I like salty/crunchy. I keep a small scale on my kitchen counter. It really is a reminder to behave.






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HAPPYSOUL91's Photo HAPPYSOUL91 SparkPoints: (467,165)
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3/7/18 12:46 P

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cleaned my trigger foods out of house

Every day I am on the verge of making slight changes that would make all the difference in my life.

If you wait, all that happens is you get older.

Carol
Southern CA - Pacific time


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DIROB57's Photo DIROB57 SparkPoints: (104,057)
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3/7/18 11:08 A

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I live in a household where others aren't really worried about what they eat...but I've learned not to buy for THEM what will tempt ME the most (Nutter Butters). LOL In the bigger picture,I think I've had to learn more self-control BECAUSE there was junk food around. Ultimately, it's my choice whether or not I eat it. I have slowly been arranging the environment to be better for all of us....more nuts, less candy...smaller containers...what they don't know won't hurt them and will actually help them!

Highest recorded lifetime weight (non-pregnant): 03/12/2015 - 165.5 lbs

2017 Goal Weight: 137 lbs
Began tracking maintenance: 11/10/2017
Current Goal Weight: 133 lbs







 current weight: 133.8 
 
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TUTUNAN's Photo TUTUNAN Posts: 1,532
3/7/18 10:40 A

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My kitchen is clear of all "junk" food and has been for years. Now I find I need to get rid of nuts and crackers. I know nuts are a healthy food, but they have become a binge food for me, so out they go. I rationalize that because I put hummus on crackers, they're ok. Not when they're unplanned!



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NANCY-'s Photo NANCY- Posts: 7,378
3/7/18 10:19 A

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With other adults in the household, found that getting their favorites that I don't like helps me. I'm not fond of bananas, peanut butter or marshmallows so any treats with any of these ingredients can be in my environment and I am not tempted.

Expect Success

*)
..*) .*)
(.*Stress comes from focusing on problems,
........relief comes from focusing on solutions.

Reward yourself for behaviors, not results.
SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (303,691)
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3/7/18 9:59 A

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day 7 blog:

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6469880



My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

www.sparkpeople.com/blog/blog.asp?po
st=86_pounds_down_marsha_is_one_active
_grandma


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CHIGGERCANE's Photo CHIGGERCANE SparkPoints: (14,678)
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3/7/18 8:37 A

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I am in control of the pantry organization (can you say 'control' with a nice connotation? emoticon ) and I have it the way I like it. When I see something that is a problem for me, I move it. There are some items I buy for my son (who is trying to gain weight) that I keep in the upper pantry. Only occasionally, do I have to tell myself to 'leave them alone'.

Edited by: CHIGGERCANE at: 3/7/2018 (08:37)
Deb
Changing my life 1 step at a time.


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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,256
3/7/18 8:12 A

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After many rounds of BDS my environment is pretty safe. I was going to write: boring. Makes me think that I have to get some nice herbal teas to have and relax in the evenings, instead of going out to the supermarket with the lame excuse of getting eggs for the next day or something harmless and let myself be seduced by chocolate, pastries, pats. Who am i fooling?

So my resolution is to not go out in the evening after supper, whatever the excuse I am concocting. THAT will create my safe environment.

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TWEETYX2's Photo TWEETYX2 Posts: 2,071
3/7/18 7:00 A

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www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=6469825

One of my favorite tools in gaining control over what I eat.

TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















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KRISZTA11's Photo KRISZTA11 SparkPoints: (116,686)
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3/7/18 2:03 A

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Today's task is arranging environment so that unhealthy and trigger foods are out of sight and harder to reach, so that they don"t call our name several times a day, and to place healthful options in plain sight.
At home and at work, we can do our best, and we need to request cooperation from people around us.
Dr Beck tells us we don't have to say we are trying to lose weight, it is enough to say we try to eat in a more healthful way. We are entitled to request changes that benefit our health.
This may set off sabotaging thoughts - helpful examples how to counter them at the end of the chapter.

There was plenty of room for improvement in our home.
Opened bags of chips, peanuts and chocolate lying around on the kitchen counter... it was extremely hard to resist and often I couldn't..
I asked husband and kids to keep opened bags of chips in a box on a low shelf in the cupboard, and chocolate bars in a metal box on a high shelf.
I asked husband to keep peanuts in an opaque glass container at his own desk.
They said sure, no problem - and they really do that.
If they forget (rarely) I just move the exhibit to its designed and remote place, without saying a word.
Now the only challenge is bread which we keep n a wooden bread box. Husband often leaves fresh bread on the counter, in front of the box. That's a temptation when I get home from work. If I pay attention, and put the bread in the box, I'm fine. ; )
-


Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (149,120)
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3/3/18 4:38 P

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This has been DONE.

It makes a world of difference NOT having trigger foods staring you in the face. Hubby has a "stash" some where of his favs. Being only 5'4" in stature, keeps it definitely out of sight and out of mind.

If I don't buy it ... I can't eat it.
emoticon emoticon emoticon

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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KRISZTA11's Photo KRISZTA11 SparkPoints: (116,686)
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2/5/18 11:21 A

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Yes, it is worth the effort!
Eating well is so much easier when there is nice healthy food in the fridge and pantry.
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


348 Maintenance Weeks
 
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SUZYB53's Photo SUZYB53 Posts: 507
2/5/18 10:23 A

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My environment does not have a lot of temptations on a typical day. The biggest change for me is make sure that I do have a variety of easy, healthy, and appealing foods. Plus the treats that I build in. I think my sabotaging thoughts around this are along the lines “it’s too hard to have nice, healthy foods for myself.” So the response is “it’s really not hard. I already have a mental list of easy to prepare or ready made healthy foods. And I already have lots of practice buying, cooking, and eating these things. So just do it!”

This turtle is to remind myself that slow but steady wins the race.


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KBEHNKE81's Photo KBEHNKE81 Posts: 12,997
11/30/17 8:47 P

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Keep on swimming, DIROB! You can only control what is in your control. I wish I could eat my meals on my front porch. Credit to you!!!

**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


DIROB57's Photo DIROB57 SparkPoints: (104,057)
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11/30/17 11:10 A

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I wish my family (hubby & an 18 yr old & 21 yr old) would eat healthy but they really don't care to so there is all kinds of junk around my house pretty much all the time. They will go out and buy it if I don't bring it home, so I decided to quit fighting that battle. In a way, that has actually HELPED me because I had to decide that if I wanted to lose the excess weight (which I did!) I would HAVE to learn to swim upstream. Lol

However, in reading Day 7, I realized that I could rearrange my immediate environment by doing just a few things that make sitting down & paying attention to my eating (Days 3 & 5) more pleasant so I put the book down and made sitting at the table on my front porch more comfortable! Day 4: credit goes to the Beck book AND to me!

Highest recorded lifetime weight (non-pregnant): 03/12/2015 - 165.5 lbs

2017 Goal Weight: 137 lbs
Began tracking maintenance: 11/10/2017
Current Goal Weight: 133 lbs







 current weight: 133.8 
 
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FUNLOVEN's Photo FUNLOVEN SparkPoints: (61,519)
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10/10/17 10:22 A

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My environment was arranged years ago. I am not much of a snacker. Yup, that's right. Snacking is not my downfall thank goodness!

There is only my DH and myself to content with. I do the shopping so what ever I bring home from the grocery store is all there is. We have one little snack shelf which is shared with a few other food items that are not snacks. DH would never consider stopping anywhere to pick up snacks and bring them home. PLUS he does not have a sweet tooth which is my downfall. So I pretty much have a win-win situation with this one.

As I prepared for this review I did consider getting rid of the few snacks I do have on that shelf. I have found myself purchasing Protein Bars to grab when I miss lunch. I also have a Trail Mix that I LOVE and discovered I could eat by the handfuls! One ounce? You gotta be kidding me! When I went on vacation last week I brought the Trail Mix with us and decided I would "eat it all in order to get rid of it" before we started our review. Geez, was that sabotaging thinking or what?! When we got home and I went grocery shopping I saw that Trail Mix and thought to myself "This is ridiculous! This food should not control me. I should control this food!". So I bought a new bag which I have not opened yet.

My biggest issue is DH who seems to need a snack every night whether he is hungry or not! This can be a difficult temptation for me. I usually can resist, but there are those days when I just can't stay strong.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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BMASSIE3 SparkPoints: (22,260)
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10/9/17 8:50 P

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My environment has been arranged for awhile. I have three bowls of fruit on the counter. No cookies, chips, ice cream, candy, etc. in the house. All meals are made from scratch and I pack leftovers for lunch.

Read my ARC two times today.
Sat and ate all meals and snacks mindfully and gave myself credit for this healthy behavior.
My environment has been arranged.

KBSPARKY's Photo KBSPARKY Posts: 155
10/8/17 10:01 A

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after my post earlier in the day I put bright yellow "no dumping" sticky notes so I stop putting mail and bags and daily stuff all over my kitchen surfaces. We'll see if that helps me stop using my kitchen as a dumping ground so that I have a more restful and visually peaceful space to prep and eat food. :)

x


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JUNEPA's Photo JUNEPA Posts: 12,648
10/8/17 12:31 A

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Thanks everyone for your posts. I read them all, and learn a lot. It would take a lot of time to comment on them all, but I want you to know I appreciate all you share.

Beck Day 7 Arrange your environment

Ill make the following changes at home: I made a lot of changes on the first trek and have stuck to them. I try to cook meals from scratch and have very little processed food, got rid of the Nutella and peanut butter, power and energy bars, ice cream, crackers.

Ill make the following changes at work: N/A thankfully, I dont eat when I work and I dont work indoors. I eat almost all of my meals at home.

Checklist
1- I read my Advantages Response Card at least twice today - Yes
2- I read other Response Cards as needed N/A
3- I ate slowly, sitting down, and noticing every bite some of the time I prepared the Thanksgiving day meal this afternoon and I did more sampling than just for seasoning the dishes otherwise, I ate 3 meals and no morning snacks
4- I gave myself credit when I engaged in helpful dieting behaviours
5- I made changes at home Done the first Beck Trek
6- I made changes at work N/A
7- I gave myself credit of exercise, dieting skills and sticking to the plan spontaneous exercise 30 minutes intense housecleaning no planned exercise today - I ate breakfast and did not skip any meals, I was tempted to skip lunch because I knew the Thanksgiving dinner meal would be a challenge to stay within plan and in fact, I did not stay within plan I ate less than I would have in the past, but I did eat too much - I dont beat myself up if I eat too much one day of Thanksgiving and one day during Christmas holidays. Only one day allowed though.


I concur with my coach OneKidsMom, for me susceptibility to trigger foods also comes in waves. When I am feeling strong, I am indifferent to eating off plan. But sometimes there are waves of I dont care, I really want it, I would rather have a moment of intense pleasure than live in the grey of moderation, its not fair that menopause allows so few calories to lose/maintain I try to avoid triggers rather than challenge the resistance muscle. I am lucky not to have work place temptations and not to have other household members who consume my trigger foods and want to have them in the house. The kids have flown the coop. DH is very moderate, he likes some junk food sometimes but he is fine with none for long periods. He likes ice cream, once in a while we will get some and it has not been a trigger food to me lately. May that continue. My other processed trigger foods are better off not in my home, and DH doesnt eat them thank goodness.


Edited by: JUNEPA at: 10/8/2017 (16:32)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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Day 7: Arrange Your Environment
This one is not hard for me. I took care of my environment the first time I went through the Dr. Beck's Program. It's only my wife and I so it's easy for us to manage. Since, I retired, I don't have a work environmental to consider.

Edited by: 1DAY-ATA-TIME at: 10/7/2017 (19:59)

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Great!

Nancy C (Daisy) - Colorado
Life is Good.

"I don't have a runner's body, but I have a runner's heart - and that is all you need. "
Army Sergeant Jennifer Morris, Runner


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I took care of my environment the last time I went through the Beckniques.

Removed everything that wasn't healthy from the house.
Hubby has a stash somewhere in the house ... out of sight, out of mind.
There are a very tempting things up in the top of the pantry ... I would have to get a chair to get to them.
If I don't buy "not my food"... I don't have as many opportunities to eat "not my food".
I also included buying dishes and glasses for us that I love to eat from.
I got recipe books that had pictures of each and every recipe ... so I could chose recipes by sight.



Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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While reading the posts , I got up to wrap and freeze savoury leftovers (pats) that were in the fridge and that i would have found tempting. This new trek is so Precious!!!!

I live alone, so it is more a question of not bringing tempting food into the home.
And having enough staples so that i can whip up a meal if needed (for instance when i had not planned my daily menu emoticon ).

Staples:(i am limited because of my inflammation diet)
brown rice, millet, lentils, rice cakes
legumes
canned sardines, salmon, tuna
hemp protein
eggs
pre-portioned frozen chicken breasts and frozen cooked meals
almonds and walnuts are in the freezer.
oranges, apples
greens
vegetables

Also nice shallots, capers, different types of vinegar, enough almond milk, fry's cocoa. I don't particularly like peanut butter, but when it is there i mix it with cocoa and artificial sweetener for a "treat" that is not healthy and calorie laden.I also have no sugar, honey, jam at home : too dangerous. Also had to give up tahini for the same reasons :- (

When all is organized and ready, I can prepare a meal in 15 min. flat upon returning from work. When it is not , i am in danger zone.

Have a good day, Beckers!



Edited by: SERIOUSLIM at: 10/7/2017 (14:00)
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10/7/17 11:49 A

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kriszta my pantry looks like yours - all the beans and rice and seeds and spices are at my eye level, and all of DH's chips, etc, are hidden on a lower shelf BEHIND the healthy nuts. it works for us!

live every day so the border collie is happy for a good, active life!
"i run because i can" coach nicole!
"I AM A RUNNER because I run. Not because I run fast. Not because I run far." john bingham
"Right here, right now, right choice" cannie50!
one day at a time...

susan




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10/7/17 10:52 A

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This is so tricky when you're not the only one in the house in charge of meals/food.
--I've gotten everyone to follow my lead in putting super tempters like chips in the cupboard rather than out on the counter.
--I have claimed one half shelf in the fridge for MY stuff (no one else like tomatoes, mushrooms, cottage cheese, etc.), and that keeps the riffraff - aka cheesecake - off my shelf. If it's not on my shelf, it doesn't generally go in my lunch box.
--I have not been able to break DH of the habit of having a candy bowl out at all times. However, I successfully avoided the candy corn he left out last week, so I know it can be done. I use the mantra "not my food," which also works for the goodies and snacks coworkers bring to the office.

Beyond that, I keep a water bottle beside me at my work desk and at my computer table at home. When I am tempted to go on a search for snacks, I first have a long drink of water, and sometimes that is enough to keep me away from the snacks.

**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


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10/7/17 10:39 A

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emoticon

I love this chapter!
Sorting my own staff to have healthy things at eye level - junk food hidden, this made sense to me and didn't resist at all.
But the examples of this chapter helped me get the cooperation of my family members, success beyond my dreams!
Everyone left open packs of peanuts, chips and chocolate bars on the kitchen counter which was very hard to resist, and was often my downfall.
At my first reading in 2015, I asked kids to store chocolate bars in a metal cupboard, open packs of chips in their own room and husband to store peanuts in an opaque glass container at his desk. They said OK, no problem! That was 2.5 years ago and the arrangement is still working. Oh and white bread lives in a wooden bread box.

I share a photo of eye level kitchen shelf.


back row oats, bulgur, brown rice, jasmin rice, almonds, pumpkin seeds
front row: flaxseed, chia, basmati rice, nuts, sunflower seeds.
Sugars is 2 shelves up in tiny containers, and I never use it.


Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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10/7/17 10:35 A

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The last time I went thru Beck I talked to my husband about my triggers and how seeing one sitting out could set me off So now he is keeping his sweet and salty foods out of Sight! That has helped me ttemendously!

Edited by: DAISYBELL6 at: 10/7/2017 (10:36)
Nancy C (Daisy) - Colorado
Life is Good.

"I don't have a runner's body, but I have a runner's heart - and that is all you need. "
Army Sergeant Jennifer Morris, Runner


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Here is my Day 7 blog.

One note. Cheers and thanks to Kriszta for leading this and keeping us going. So very grateful. It is already helping me so very much.

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6418982


Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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10/7/17 8:35 A

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Day 7 - Arrange your Environment

All of the non refrigerated/ frozen food is kept in one place... the pantry. The pantry however does not have a door and all the food items can be seen everytime you walk in or through the kitchen. I have moved nuts out of the pantry and to the freezer which helps as those are easy triggers. I love nuts and see them as "healthy" so taking a nibble here or there is pretty easy to do. Nuts are calorie dense so less is more and having a few chopped nuts on salads or desserts is preferable to eating a mindless handful. In the fridge, I keep fruits in clear bins so they are easy to grab and visually appealing. I have two freezers, one at the bottom of the refrigerator and a small upright in the garage. My husband likes ice cream and baked goods so I keep those in the garage freezer so they don't stare me in the face. Certain trigger foods can call to me, so keeping them out of sight is a better safe than sorry policy.

Update - I have been going through and trying to purge the pantry of items that I really don't need or use. I see recipes I want to try, buy the ingredients and then never make it... Time to de-clutter and make more room for the stuff that I DO use!


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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10/7/17 7:41 A

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This is a day/skill that I have developed. I am pleased with the arrangements of my home and work spaces for healthy eating. It does make a difference.

Monica

Central Time Zone
KBSPARKY's Photo KBSPARKY Posts: 155
10/7/17 7:34 A

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hiya
for me the main thing this day means for me is making my kitchen less of a dumping ground for "stuff" and having it clean and ready at all times for cooking and eating meals. have a good day!

x


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Hi, this is just a short post to bring this thread on top - I have to rush, will post a couple of hours later.

emoticon

Edited by: KRISZTA11 at: 10/7/2017 (05:55)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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CASSIE425's Photo CASSIE425 Posts: 105
9/25/17 5:47 P

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My work environment is fine. I don't keep unhealthy food around.

My co-workers rarely bring in outside food. We have a birthday cake once a month. When that happens I will ask for a very small piece. And by very small, I mean, very small.

this is a to do when I get home tonight. I believe I do not have much that would cause problems for me but I'll double check! I cleaned out during the summer and haven't brought in any junk since then.

My son and hubby eat crap (working on the husband, seriously-he is also my coach)...however I have not been tempted to touch their food lately. In fact, I bought the son a bag of Skinny Pop popcorn yesterday that I'm not tempted to open because while it's yummy, I don't like the mess on my hands so I stay away.

I struggle with praising myself. My gold star for myself today was taking out 10 minutes at work to meditate. I was getting anxious, as I often do, and kept finding excuses, but I JUST DID IT. And now I feel better and ready for the meeting I have at 3 PM.




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9/10/17 10:19 P

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Arrange my environment:I live alone, so it is easy to avoid foods that are not on my plan. I need to purchase more staples like rice, beans , tuna, eggs and veggies to have always a choice of meals to prepare. Will do this tomorrow morning.

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9/8/17 9:44 A

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emoticon Krista for support emoticon Starting to connect the Beck tasks into daily routine. Jessica Smith's video link was featured on a day I wanted inspiration and works for Beck's task to find opportunities for spontaneous exercise! emoticon emoticon

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9/8/17 3:50 A

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Wow, great job both on food and exercise arrangements!
Michael Pollan's book is very thought provoking and helpful. One of the reasons why I don't eat white flour anymore.
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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AURA18's Photo AURA18 Posts: 9,000
9/7/17 11:00 A

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Day 7: Arrange Your Environment, started this with SparkCoach summer of 2014 and keep improving... veggies, spices & herbs on the counter. Fridge veggies at eye level. Freezer: green bananas & berry mix with 1/4 cup inside bag. Only one serving of fruit a day on plan! Frozen cooked meat to use as flavoring. I can exercise at home everyday.
Michael Pollan's Defense of Food www-tc.pbs.org/food/wp-content/blogs
.d
ir/2/files/2015/12/IDOF-Food-Rules.jpg

Spark article www.sparkpeople.com/blog/blog.asp?po
st
=are_you_focusing_on_progress_or_perR>fection


Edited by: AURA18 at: 5/4/2018 (13:23)
AEGISHOT's Photo AEGISHOT Posts: 4,618
7/19/17 8:16 A

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I am so careful not to buy any unhealthy item to keep in the house. When I buy them, it's just enough to eat for a treat and we are done. Peanuts and bread are the closest weakness I have and I keep gaining power over them always I can do it

Temmy, Nigeria

My Personal Blog www.fitmercy.com

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5/28/17 4:39 A

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Well done - out of sight, out of mind!
Since I did this day, chocolate bars of my kids and husband live in a metal box on a high shelf, and husband's peanuts / pumpkin seeds in an opaque glass container next to his desk.
No open packages lying around on kitchen counter, like before... so much easier!
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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5/26/17 2:32 P

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Moved Cookies and pastries in the cabinet and out of sight!

Moved Fruit are up front in refrigerator and out on counters!

It is never too late to become who you always wanted to be.


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SMITTY_B Posts: 108
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We buy cookies--the kind I like. So here's my secret: DH hides them (very well). So when I feel like I need a cookie, he'll ask me if I'm sure. If I say yes, I go away and the cookies magically appear, but only a couple. He knows after I have time to think about it, 1 or 2 is enough. Weird, I know, but it works for me because I tend to forget we even have them. Out of sight out of mind for me.

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4/17/17 4:40 P

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Home is fine. My husband and I do not buy junk. If it is a food one of us binges on, it doesn't come in the house. Work, however, is hard. My office manager keeps a candy basket by her desk. I work closely with her. I've asked her to not bring in candy, but she still does. I am going to have to come up with something to help me manage that basket.

Edited by: STRONGDAWG at: 4/17/2017 (16:41)
She believed she could so she did.
- R.S. Grey


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4/17/17 12:23 A

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I gave my DH a kitchen drawer in which to keep his snacks. Having them out of sight really helps me...

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A long time ago I knew if I wanted to maintain I needed to get the junk out of my house! That has helped me a lot! It's not the junk I am overeating on it's the healthy food I have in the house.

"When you get to a plateau, think of it as a landing on the stairway to your goal. And maintenance is a lifelong plateau, so a bit of "rehearsal" for maintenance isn't the worst thing in the world.

"Your past does not equal, nor does it dictate, your future.


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3/8/17 9:49 A

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It seems like this is the easiest habit to create and control for most of us.

Carolyn

Life is 10% what happens to you, and 90% what you do with what happens to you.


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Day 7: Arrange Your Environment
Counter - peppers, onions, tomatoes, cucumbers, garlic, ginger, spices & herbs.
Fridge: shredded cabbage, romaine and healthy homemade veggie soups are at eye level in . Freezer: veggies and berries. I buy green bananas, peel and cut in 1/2 to freeze and put in smoothies. Only one serving of fruit a day on plan!
(May 2018: I don't eat foods that slow digestion: nightshades (tomatoes & peppers) cucumbers with lots of seeds, and only the small frozen onions occasionally) gundrymd.com/plant-paradox-shopping-
li
st/


Edited by: AURA18 at: 5/4/2018 (13:20)
JUNEPA's Photo JUNEPA Posts: 12,648
3/8/17 1:53 A

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I don't have much junk food around. I put an effort into eating non-processed food, and that eliminates a lot of junk food at the get go. On the Winter 5% Challenge spark team, one of the specific lifestyle challenges was OSOM - we got points for Out of Sight, Out of Mind, ( putting all foods that tempt us to overeat out of sight) so that made me mindful of anything I might have around. I do have sugar and chocolate in the bakery cupboard and ice cream in the downstairs freezer. I also have chocolate powder in the cupboard for chocolate milk, my workout recovery drink. A few years ago I actively eliminated peanut butter and Nutella from even being in a cupboard, I have none in the house, because that is something I easily binge-eat by the spoonful when I have cravings. I think that is it. Looking around my kitchen, I can see apples, tomatoes, a sugar bowl that I don't use (for DH's coffee), nuts, and a glass jar of my dry mix of morning hot cereal.
DH and I work from home, so don't have an office environment of work place goodies brought in by co-workers.

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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I got this one covered ... environment is pretty dang good around me.

Skinny, healthy hubby has a secret stash. No worries.

The only food out in sight ... is fruit. Everything else is in its place. I also use "special" pretty dishes to eat and drink from.

When we eat ... we only eat.

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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YESICAN61's Photo YESICAN61 Posts: 726
3/7/17 6:49 P

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This step is not an issue for me. For the most part we don't keep unhealthy food in the house. The only exception to this is that we do have baking ingredients in the pantry. We aren't baking very often right now as both my husband and I are committed to losing weight. What little baking is being done - usually chocolate chip cookies - is going with my husband to work so I can eat one and then they are gone.
As I am home full-time work is not an issue for me at all.

Any time spent creating is time well spent!





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Great solutions, thanks for sharing them!

Christina, I have never heard of Kitchen Safe before so googled it - that time lock sounds very helpful.

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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WHITE-GREEN's Photo WHITE-GREEN Posts: 2,826
3/7/17 11:56 A

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My husband agreed long ago to let me decide when we have chocolate, sweets and cake and such in the house. He eats those kind of foods at work and other places, and he joins me when I buy them (I plan them in my food plan now and then). I am so glad he is okay with this!

I'm also very thankful for the Kitchen Safe that we got. I can put trigger foods in there and lock it away for a few hours, or until the next day, if I worry about overeating them.

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GOING-STRONG's Photo GOING-STRONG Posts: 7,034
3/7/17 11:25 A

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Day 7 - Arrange your Environment

All of the non refrigerated or frozen food is kept in one place... the pantry. It however does not have a door and all the food items can be seen everytime you walk in or through the kitchen. I have moved nuts to the freezer which helps as those are easy triggers. I love nuts and see them as "healthy" so taking a nibble here or there is pretty easy to do. Nuts however are calorie dense so less is more and having a few chopped nuts on salads or desserts is preferable to eating a handful. In the fridge, I keep fruits in clear bins so they are easy to grab and visually appealing. I have two freezers, one at the bottom of the refrigerator and a small upright in the garage. My husband likes ice cream and baked goods so I keep those in the garage freezer so they don't stare me in the face. Certain trigger foods can call to me, so keeping them out of sight is a better safe than sorry policy.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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UPTOIT59's Photo UPTOIT59 SparkPoints: (293,441)
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3/7/17 11:12 A

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As much at it pained me, I am giving my Girl Scout cookies to our church food pantry! Only kidding - I am so much in "the zone" of dieting right now that it is actually pretty painless.

I have it easy these days, our last child moved out and with her, all the junk food! My husband is also trying to lose some weight so we are on the same page that way. We are just approaching it from different angles. My cupboards are now filled with really, super healthy food and we are really into portion control so there is nothing off limits at this point in our home. Happy, happy, joy, joy!

Carolyn

Life is 10% what happens to you, and 90% what you do with what happens to you.


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MYBESTLIFEISNOW's Photo MYBESTLIFEISNOW SparkPoints: (28,666)
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3/7/17 11:05 A

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Planning to clean out the cabinets today. In the past, I would use myself as a garbage can. That's really quite sad when I think about it ... being more willing to eat something rather than throw it away.

It's not so much that I have a lot of junk food in there but I'm trying to eat very healthy, high nutrition, organic, if possible food. Time to get rid of all the things that don't meet the criteria.

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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,256
3/7/17 10:54 A

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That was an easy one for me too, since i have been avoiding stocking my kitchen with tempting foods.
What was really helpful though, was the response to sabotaging thoughts, where i did find examples of assertiveness, useful in so many other situations.

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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME SparkPoints: (295,160)
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3/7/17 9:36 A

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Day 7:
Since I already follow this practice, I don't need to make many changes. With the exception of a few snacks reserved for the grandkids, there are no tempting foods in my house. Eighty to 90% of our meals are made at home. Since I'm retired and work at home, the work environment is a non-issue. I still enjoy some of my favorite food, in moderation, and make adjustment as needed. I had a chocolate brownie yesterday from a batch my DW made for my two grandsons. When their mom picked them up, the leftover brownies when with them!!




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CONTROUBLE's Photo CONTROUBLE SparkPoints: (182,570)
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3/7/17 9:33 A

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Finally, an easy one.

I did this over a year ago and have been weaning my son off the stuff I don't want in the house. He's been very good about it. He ate the last of the ice cream last Saturday and I had told him when it's gone, it's gone and I'm not buying any more. He said fine and finished the carton (there was barely a serving left.)

Kerry aka Trouble
Schaumburg, IL
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CHIGGERCANE's Photo CHIGGERCANE SparkPoints: (14,678)
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3/7/17 7:30 A

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I already follow this practice for the most part. I do the shopping and pantry/fridge/freezer organization - and most of the cooking. I know my downfalls and temptations - and I have worked to find places for these things. I try to do a weekly reshuffle of things to keep fresh and organized, so I will review everything as I do this today.

Deb
Changing my life 1 step at a time.


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