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BCHARIE's Photo BCHARIE Posts: 11,778
10/8/19 10:37 A

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I generally have a decent environment. My counter is a clean well organized area and I have a view of my orchids while I eat. I keep a wire tiered basket of fruit on the counter and fill it once a week. It's a colorful reminder to eat healthy. Thing is I get stuck doing the same foods and it gets boring. Not very adventurous. I did try some almonds in a salad the other day to up the fiber. The more I read the better I get so there's hope. LOL


Charie
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SUZYB53's Photo SUZYB53 Posts: 555
10/8/19 10:32 A

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In general I have gotten pretty good with the environment. But I had a major fallback over Jewish New Year. I had bought a large supply of dried fruits and nuts for my family which is traditional for the season. Plus a refrigerator full of other food. I did fine during the visit itself. When family left, I just kept eating sunflower seeds and pumpkin seeds - which I do not usually have in the house. Plus, I was thrown off by having a lot of extra things in the fridge. This in itself was not a problem - but it just made it harder for me to calibrate my own eating when there was so much food around.

Lesson learned: When the guests leave, make sure that they take the special foods with them. If they don't want the extras, I need to suck it up and through things out....or give it to a neighbor or friend.



Edited by: SUZYB53 at: 10/8/2019 (10:33)
This turtle is to remind myself that slow but steady wins the race.


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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 441
10/8/19 7:56 A

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I read all of this on time, but forgot to post. I moved my cookies in the cabinet, which seem to be my downfall. It is amazing to me that just that small act (out of the sight, out of mind)
really works for me.

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


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JUNEPA's Photo JUNEPA Posts: 13,607
10/7/19 10:31 P

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Day 7 - Arrange Your Environment

I did this on the first Beck Trek - no more peanut butter, nutella, granola bars, crackers, salted nuts, almond bark, ice cream.

Now I have let ice cream back into the basement freezer but usually only eat it with apple crisps.

I decided on August 7 that I wouldn't eat nuts for a few months, because even though they are healthy, they increase the calorie count because of their fat content, DH likes pecans for snacks, I asked him to put them in the cupboard instead of on the counter and I cleared all my nuts off the counter (walnuts, hazelnuts, pistachios). Now that I am through wanting to snack on nuts as I used to every day, the pecans are back on the counter, and that's okay.

Today's To-Do List

-- I read my reasons to lose weight (and other Response Cards as needed)
-- I ate everything slowly and mindfully while sitting down - most of the time
------ I need to do better with sitting down all of the time, lately it has been eating fruit while standing up - because I am fighting a cold and I am eating oranges - but I can still sit down and I should
-- I arranged my work and home environments to meet my diet needs
-- I gave myself credit for these things, and for (some repeat actions, all deserving credit)
#1 eating home-cooked non-processed food meals #2 Not snacking this afternoon when I felt like it #3 Looking through some recipe books for healthy recipes




Edited by: JUNEPA at: 10/8/2019 (22:34)
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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SUSAN_CDN's Photo SUSAN_CDN Posts: 600
10/7/19 10:24 P

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I moved the Girl Guide cookies we just bought to my husband's cupboard. During a previous challenge I asked my husband if I could put the treats he likes to eat into a separate cupboard, on a high shelf, so they are not tempting me, and he had no problem with that. He used to buy butter tarts and leave them on the counter and they were difficult to resist. Now they go into "his" cupboard (not my food!). I just checked and right now there are 4 stale butter tarts in there. Those tarts would not have gone stale if he had left them on the counter...I would have helped him eat them. My husband's cupboard is one that I seldom have to go into, so it has been working out great.

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IMEMINE1's Photo IMEMINE1 Posts: 8,697
10/7/19 9:21 P

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I pretty much don't buy a lot of junk foods to bring in the house because I would eat them.
Ice cream is my favorite thing to eat. I usually don't keep it in the house either.
When I worked at Wal mart, in the deli, we were nit allowed anything, not even water unless you were on a break or lunch. I actually lost too much weight. Plus got sick.
I am now going back to school bus driving so there is always food around and it will be a challenge.
I will certainly have to use my resistance muscle.

Donna
Lehighton, Pa
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Focus....Eat right & keep moving!!
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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (361,815)
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10/7/19 10:17 A

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I live with a junk food junkie and have struggled at times not to eat what is right in my face. I find when I'm really motivated nothing will tempt me, but when I'm not feeling so strong it is tempting. I have resorted to putting post-it notes on cookies, candy, desserts, etc., "calorie bomb", "you DON'T really want this", "easy to overeat" "not a healthy choice." I find his meats (bacon, ham, steak, Salisbury steak, etc)and fries and chips rarely tempt me and I don't need to label them.

Right now I have Hershey bars and some sugar free Russell Stover's candies over on his desk where I'd really have to go out of my way to reach them.

Will give some more thought to whether I can rearrange anything for my benefit. But like I say I find when I'm feeling in control it can't get me off track.


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

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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (45,917)
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10/7/19 9:41 A

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Krista, that's so interesting what you say about chocolate. And that you don't even miss it. Well done on working that out.

We've just moved house, and somehow a 'snack' shelf has made its way into the mix. I've found it remarkable how difficult it has been to not eat the snacks in the snack shelf, but also, how on earth this shelf was even created! Partly, because we were moving and working the space out, I think. And also shopping in new supermarkets and getting carried away with what we could buy. Slowly but surely the shelf is filling up with fewer snacks, but I have found I now have an awful habit of afternoon snacks that are too high in calories. It is making me wonder that, like Krista, if it wasn't there - would I miss it?

Sunshine20113
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THE_FAE's Photo THE_FAE Posts: 660
10/7/19 9:28 A

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KBEHNKE81 my daughter's father has the same problem with his wife. she doesn't want to work with him to keep the tempting foods out of his reach. when he worked away from home for a week at a time he did better, but now the peanut butter and other foods he binges on are there and he struggles with his impulse control.

Before I started BDS this year and when I started back on SparkPeople I removed all the tempting foods from the house. I gave away, I threw it away. Did a second purge when I got the BDS book and reached day 7.

I still struggle, but I'm much better now. I still don't have the tempting foods in the house to the same extent and when they come in I put them out of sight. I have had my daughter keep some foods in her room if I feel that I'll be tempted to eat them (granola is a temptation).

If I buy cheese (mainly for my daughter to eat now because it's one of my trigger foods for overeating) I keep in covered bowls in a drawer in the fridge at the back of the drawer. I do the same for butter. I actually hide nuts from me too in the back of the fridge where it's harder to access. I recently decided that I just need to buy enough for my cashew queso and not any more. I may have to purchase more frequently, but it will save me on my calories. .

I have some crackers left over from a potluck last week. Small bite size. I have a tendency to grab and snack on. So, I hid them from me in the freezer. If I am going to have some, I will grab 7-8 (1/3 portion) and something else (currently smoked trout). I have to sit down and eat one at a time. I still try to sneak one or two and pretend those calories don't count. LOL.

I think after reading this chapter today that I will probably throw out the rest of the crackers. My daughter isn't eating them. I kept them "for her" but that's me lying to me.

I am a maker of things ... I make natural handmade soaps/body care, toxin free nail polish & botanical perfumes ... And a fiber artist who weaves textiles & spins yarn obsessively. Pack leader to 6 dogs, 1 cat & an assortment of humans.

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KBEHNKE81's Photo KBEHNKE81 Posts: 16,058
10/7/19 8:09 A

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I had expected my family to be completely supportive when I asked to keep the chips and candy and cookies (DH is sweets and dessert eater) in one cupboard that is a bit hard to get to. I was surprised and really disappointed when I did not get that cooperation, even with kind phrasing like, "Would you be willing to ... " This still remains a big, big challenge.

My work environment is less of a problem. My office is the furthest away from the kitchenette, and I don't even have to walk past it unless I need to see one of my co-workers in the offices near it. The company break room is 4 floors down, and I only go there go buy coffee. Years and years ago I decided I would simply say "no thank you" to anything someone brought in. On rare occasions -- about once a year, maybe twice -- I allow myself to partake, but then I either take a half serving, or take a full serving but bring home half for DH and eat only half myself. This has worked great for decades!

**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.


KRISZTA11's Photo KRISZTA11 SparkPoints: (138,452)
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10/7/19 3:52 A

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Day 7 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.

What do you think? How do you do it? How did it go with your family and co-workers?
Please share your experience here!

Day 7 To Do List:
__ I read my Advantages Response Card at least twice
__ I read other Response Cards as needed
__ I ate slowly, sitting down, noticing every bite
Every time / Most of the time / Some of the time
__ I gave myself credit when I engaged in helpful dieting behaviors
Every time / Most of the time / Some of the time
__ I made changes at home
__ I made changes at work

Personal note:
The changes I made back in 2011 ars still holding up. Husband's peanuts in opaque glass container, on his desk. Chocolate bars (of others) in metal box on high shelf. Bread in a wooden box, and I never open it except when I'm making sandwiches for my work lunch. Before I asked my family to make these changes, I had expected protests, but everyone was like "OK, sure, no problem". No more opened bags of chocolate, peanuts, chips on the kitchen counter to try my willpower every day... so much easier!
Additional change: usually I can handle 1 or 2 planned squares of dark chocolate without wanting more, but in the past month it was never enough, so I asked DH not to buy chocolate for me until I ask him to. And I don't miss it. Apparently, at this moment eating zero is easier than eating 1 or 2.
No changes needed at work.

Edited by: KRISZTA11 at: 10/7/2019 (03:53)
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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SUZYB53's Photo SUZYB53 Posts: 555
9/7/19 10:55 A

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Looks like I got interrupted and didn't post my comment about this yesterday. My big environmental goal is to make sure that I have enough "good food" in the house. What I am learning is that I need to and have "a right" to have food that is ready to eat and that also feels like comfort food, when I am in the mood for it. Or when my digestive system can't take a lot of vegetables and beans.

This doesn't contradict being healthy. It does mean that I am committing myself to thinking ahead. It also means that at times I will spend more $$ if needed and also buying prepared foods that might not meet my environmental criteria (e.g. packaging, not local, etc).

This sounds like I am a bit of a fanatic about what I will and will not eat. That's not true...It's just that I tend towards compulsiveness, whatever I am doing....

Basically - in having an environment that supports healthy eating, I have to give myself a break about other things....I have found that I am pretty good at this point about "trigger foods" - which is a serious, serious, improvement over the past when I had to keep peanut butter and nuts out of the house. Fortunately, my partner does not have a lot of junk food either....

Edited by: SUZYB53 at: 9/7/2019 (10:56)
This turtle is to remind myself that slow but steady wins the race.


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GOCALGAL's Photo GOCALGAL Posts: 5,124
9/7/19 7:48 A

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My kitchen environment is visually and purchase-wise, mostly safe from temptation.

My biggest kitchen environment challenge comes with family get-togethers and dealing with the leftovers like zucchini cake. emoticon I'm having another challenge today.

The plan is to consider carefully what I will buy and serve:

Buying smallest packages of ice cream, chips, that will work.
Choosing the healthiest versions of options that everyone likes whenever possible like chocolate zucchini cake but remembering to send MOST or all of the leftovers home.
Only keep some if resistance muscles are strong and freezing is an option.
Always serving a veggie plate.
Not buying my overly addicting foods for these occasions.


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

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

Winning is Not Quitting

MARITIMER3's Photo MARITIMER3 SparkPoints: (235,771)
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3/29/19 8:44 A

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Nighttime eating has always been a real problem for me. Now that I'm following Intermittent Fasting (IF), and eating only between 12 noon and 8 pm, I do not trust myself to watch tv downstairs after 9 pm because the kitchen is right next door with lots of tempting foods.

Until my resistance muscle is stronger, I will avoid this temptation by reading, watching tv or doing crafts upstairs until bedtime.

Gail

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KHALL911's Photo KHALL911 SparkPoints: (5,514)
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3/22/19 5:16 P

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This is an easy one, I just don't buy what I can't eat. If I want ice cream I will have a serving size and limit myself to that.

Well done is better than well said.

Kari from Washington PST (Pacific Standard Time) www.poetbay.com/poetHome.php?writerI
d=1266


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MARITIMER3's Photo MARITIMER3 SparkPoints: (235,771)
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3/17/19 10:27 P

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Day 7 - Arrange your environment so that unhealthy and trigger foods are out of sight.

I already do this to some degree. My husband keeps his ice cream, salted nuts and chips downstairs or in a cabinet next to his recliner. Treats for our granddaughter are in a high cupboard which is only opened when getting something for her. (we try to make her treats healthy... her favourite is wheat crackers with hummus), but there is some candy around too.

After doing my journal today, I read a lot of the Day 7 comments, and found Kriszta's March 7 notes very useful, especially about keeping trigger foods in opaque containers. I hadn't thought of doing that. As she points out, when we are tired or stressed, it is harder to resist temptations.

GOCALGAL'S suggestion of shopping carefully to avoid leftovers when entertaining made me think, because with ice cream, for example, I would buy the larger container because the cost per ounce is lower... but then the left-overs are around to tempt me. Ditto for crackers, which I love, and would tend to buy 3 or 4 boxes at a time around Christmas to have a variety... next time it will be 1 or 2 boxes. It doesn't matter if they're healthy, whole grain... I don't need 4 boxes of crackers sitting in my cupboard.

Gail
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JUNEPA's Photo JUNEPA Posts: 13,607
3/7/19 11:37 P

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**** Make healthy eating easy ****
For me that means keeping healthy food choices in the house, having regular meals, know my daily calorie limit, have a base of healthy foods I eat every day, then just be careful with the portions of the calories to meet the calorie limit.

Planning ahead also makes healthy eating easier.

***** Make empty calorie eating and overeating complicated. *****
For me that means not having empty calorie foods in the house, no chips, cookies, chocolate, nutella.




Edited by: JUNEPA at: 3/8/2019 (02:36)
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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AURA18's Photo AURA18 Posts: 10,923
3/7/19 8:32 P

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Day 7 Arranging environment - ongoing task - keep triggers out of my sight and out of mind. Most nutritious foods are at eye level in my pantry and fridge.
Freezer is full of green vegetables and single servings of cooked protein.

Spark Coach Daily Visualization
"Imagine yourself at the grocery store checkout with a cart full of healthy groceries. How does it make you feel to know that you're making the best possible food choices for yourself and your family? Remember that feeling the next time you think about buying a tempting food."
u.nu/mbkh "Get healthy by changing up your kitchen"

Edited by: AURA18 at: 3/7/2019 (20:40)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
TOWHEE's Photo TOWHEE Posts: 6,782
3/7/19 6:35 P

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When I am bored I go into "hunter/gatherer" mode. I try to catch myself and remind myself that it isn't necessary and that it is detrimental to my life. This is my biggest challenge and one that will take a while to control. For now I'm trying to distract myself with craft projects (I don't eat when I'm crafting. Go figure.)


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MISSRUTH's Photo MISSRUTH Posts: 4,966
3/7/19 6:27 P

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We seem to go in cycles around here-- either there's nothing "worth eating" in the way of junk or treats, or (like right after Christmas) it's like an explosion of junk & treats has happened in my kitchen.

We're in the "nothing worth eating" part of the cycle. This year, the Christmas overflow seemed really bad. Once it was given away/ frozen/ trashed/ whatever, I've made a concerted effort to not bring things into the house.

I'm big on "out of sight, out of mind". DH's stuff lives on a high shelf in a cabinet I don't use much, or a basket on top of the fridge, or in the freezer behind the green beans. Those are his things-- not my food.

Ruth in Cookeville, TN Central Time Zone


Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think - Christopher Robin to Pooh


JMARIES51's Photo JMARIES51 Posts: 3,105
3/7/19 6:10 P

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I have been organized for a couple years. Measuring cups, spoons, scale. And I have been doing what I call my sober food shopping for a few months now, so any binge tempting foods have disappeared from the shelves.

However, saying all this, what I am actually practicing right now is learning to gauge when I am hungry and when I am full. And eventually I am going to wean myself off of measuring my food or considering any food out of bounds. My main goal is to create and maintain a healthy relationship with food.




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YPSARF_ABROAD's Photo YPSARF_ABROAD Posts: 518
3/7/19 5:26 P

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Today I organized my kitchen: the smaller dishes were moved from the highest to the lowest shelf, so that I can easily use them. All of the treats for my boyfriend are currently stored in his side of the cupboard and so they are rarely a problem for me (sometimes, though, I steal some cookies, but it's very rare). I learnt in the past year that there's one very special kind of cookie (two cookies with a chocolate cream layer in between) to which I absolutely can't resist, and that's forbidden in the house.
My very own special treats are chocolate (stored in my boyfriend's cuoboard) and almond cream. My only defeat for today was not being able to throw away the almond cream (I couldn't make me do it, but I put it as far away as I could). I adore it so much, and when I start eating it there's no stopping (it made me feel very full for hours afterwards, but it should be enjoyed with more moderation than I'm capable of). I will see how the highest shelf works, otherwise I'll throw it away.

Fran
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PMEYHAUS's Photo PMEYHAUS Posts: 182
3/7/19 4:51 P

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Over the course of the past two years I have pretty much stopped buying the foods that I know will be triggers for me. It's just my husband and me at home, and he has been very supportive. My husband likes a few items that I find tempting (peanut butter, crackers - even healthy ones - and protein bars). As others have suggested, I use the "out of sight, out of mind" technique and make sure those items are in the back of the pantry and I don't see them every time I open the door.
I keep good snacks prepped and ready to go (like apple slices and crisp/crunchy veggie slices like bell peppers and jicama; 1-2 oz portions of grilled chicken breast) and put them on a visible shelf in the fridge.
And to make it easy to check portion sizes, I keep our food scale on the front of an eye level shelf in the pantry. It is always clear and ready to go. I use dishes and bowls of specific, memorized capacities too, so I always know when I have ONE cup of something vs TWO cups...

Edited by: PMEYHAUS at: 3/7/2019 (16:56)
Pam
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“Tell me, what is it you plan to do with your one wild and precious life?” - Mary Oliver

"Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway." - Earl Nightingale


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LIFECHANGZ's Photo LIFECHANGZ Posts: 8,475
3/7/19 3:51 P

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emoticon I tend to see it (hear about it - think tv food ad) and suddenly I want to eat it... so running intereference from the urge/thought to the poke in mouth is an ongoing effort for me...

emoticon I do better with out of sight, out of mind and had a little heart2heart with hubby - he agreed to eat junk food at the junk food place or hide it in a different room/place where I probably won't find it...

emoticon when i'm out and about, I tell myself "not my food" ~ unless I'm invited and then run through my "whys & whatnots" for choosing to eat or not at that point... "Maybe later and I can always have later" helps me get past the moments when it would be too much food... I am trying not to eat inbetween when I need to eat to nourish my body... and when it's time to nourish my body, then it's time to enjoy what I'm eating.

More practice!





When the world says “Give up,” Hope whispers ‘Try it one more time.'


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GOCALGAL's Photo GOCALGAL Posts: 5,124
3/7/19 1:39 P

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After many years of working on this we have few temptations in our home and they are out of sight. There is a drawer just for DH treats but there's nothing in there except fairly healthful nut bars. We have fruit visible on the counter and in the fridge.

Biggest kitchen environment challenge comes with family get togethers and dealing with the leftovers. Thanks to continuous tweaking and studies like Beck, helpful strategies are:

Very careful evaluation of what I will buy and serve.
No more than we need by buying smaller packages of ice cream, chips...
Choosing the healthiest versions that still taste good and baking the healthiest options that everyone likes whenever possible like chocolate zucchini cake.
Always serving a veggie plate.
Not buying my favorite, addictive foods for these occasions.

I'm still working on giving away, freezing, tossing what is leftover but it continues to become so more doable. These changes have been good for the family as they do not need or want to have hi cal or non nutritious food at their homes either.

DH really likes to keep what's leftover so he takes it to the garage fridge or freezer or puts chips to the back of the cupboard. Problem is he often forgets about them but I don't. Since quantities are small, if it is during a time where I have low resistance muscles, it's not as big of a problem. Sometimes I remind him, sometimes I throw it away, sometimes we split the little that is left.

I am baking a rum cake today for DGD's birthday at her request. Hopefully I will eat a moderate portion on Sunday and use these and other Beck strategies to deal successfully with everything especially those leftovers!




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

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

Winning is Not Quitting

TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,684
3/7/19 11:08 A

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emoticon

Edited by: TNCOUNTRYLIFE at: 3/7/2019 (11:08)
Striving for strength and balance in mind, body and spirit!!

-Christi


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ICANINSIGHT's Photo ICANINSIGHT Posts: 22,704
3/7/19 10:48 A

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I have tried to get dh on board with this. I read your comments with interest.

I don't purchase sweets, but he does, brings them home and hands me one (like a candy bar). So I sometimes succumb. Now I will just hand it back to him. I need to put his "treats" in his office in a container. Not in the pantry and definitely not on the counter.

So I plan to incorporate your ideas TODAY!

Linda in Central Texas - Austin suburbia

Wisdom doesn't necessarily come with age. Sometimes age just shows up all by itself. ~Tom Wilson

Leader of Beauty Over 50 www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=24019




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HAPPYSOUL91's Photo HAPPYSOUL91 Posts: 53,361
3/7/19 10:31 A

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Having it in the house, will mean eating it. DH no longer buys or bring things into the house that we shouldn't eat.

Have only healthy food now both in the refrig and pantry, so when I am hungry - I can enjoy

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

One day I won't be able to do this, but today is not that day

Carol
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OLIA_NA's Photo OLIA_NA Posts: 96
3/7/19 9:39 A

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Out of mind out of sight strategy definitely works! Also the opposite to promote positive habits: bowl of apples on the counter, full bottle of water by the desk, etc

Edited by: OLIA_NA at: 3/7/2019 (10:09)
BECKIKORN's Photo BECKIKORN SparkPoints: (8,571)
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3/7/19 9:18 A

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So, I thinking I've made pretty good progress with this step. I try to keep foods I love to eat out of the house and if I do I buy small, single serving sizes or put them in a place I can't easily find or see until I can have the treat. At work, I keep my lunch in snacks in a different area. I also have to avoid the break rooms! Its just me and my daughter and she is good about keeping her treats in another area. (Plus for her health, I try to limit her treats also!). She is very cooperative.

Becki

broadcasting somewhere near the middle of Texas


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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (361,815)
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3/7/19 9:01 A

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My hubby let me do the grocery shopping during my Dec 1, 2008-April 30, 2009 when I "dieting" strictly. Since I made goal weight he has insisted on doing the grocery shopping. I've had to learn to deal with a house full of junk food. I do put his chocolate candy (my biggest nemesis) by his computer where I rarely go. I also am famous in my family for labeling the cookies, ice cream, and other desserts and temptations with sticky notes: "calorie bomb", "not my food", "think again" and other such labels!! These days I only do that when I'm really feeling tempted. It helps!


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

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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 441
3/7/19 8:48 A

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My husband is turning out to be a good coach . I said I am moving the cookie jar into the pantry today. He said "good idea". I told him every temptation I had yesterday and he replied "am I supposed to just listen or do I suggest something.." I had to laugh! I told him that he is supposed to listen, then suggest that I should do this instead and I told him something that I knew I should have done differently and he replied, "oh". That was it!! :-)

I hardly have anything tempting in front of me with exception of the cookies. I have a HUGE cookie jar for my kids. It is hardly ever empty, I stock it continually. When I have a tough day I eat more than one. So that goes into the pantry today. I don't why I didn't think of it earlier.

Other than that one temptation, I don't buy things I shouldn't eat. On occasion I buy ice cream.
I have to keep ice cream out of the house generally or I will hunt it down knowing it is there somewhere deep in the freezer.

I have self control at breakfast. I tend to eat over my portions at lunch and dinner. So I will GET out of the kitchen asap. Most days I have to cook dinner for kids and all those smells just get to me.

New PLAN, I will cook dinner at lunchtime and clean up and then eat my lunch and clean up those small amount of dishes and get out of the battlefield.




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


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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,684
3/7/19 8:19 A

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I decluttered my kitchen last week. It is amazing how much kitchen doodads a person gathers over the years. I also checked dates on spices etc. and organized everything.

After emoticon Sparking for a year I basically just avoid buying trigger foods.

I do have a husband and a 17 year old teenage son. They both have a few things that they like and places they keep there stash. There are things that they like that I don't. I love chips, but I don't like jalapeno peppers, so I buy my husband jalapeno chips and I am not tempted by them. Not my food.

Striving for strength and balance in mind, body and spirit!!

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KBEHNKE81's Photo KBEHNKE81 Posts: 16,058
3/7/19 8:08 A

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I have cough drops/throat lozenges in my office candy dish, and keep just two granola bars in my desk drawer in case I end up working late on an odd day. The common treat counter is as far away from my desk as it can be, and I only go near when I have to use the near-by printer. I stay out of the break room in the building, and if I do go down for coffee, I only bring enough change form one cup of coffee.

My home environment is more challenging as I have been unable to get my family to buy in. The "would you be willing to... " approach has fallen flat time and again. I am working my resistance muscle to the point of exhaustion some days, but I'm still trying!

**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.


RIIDER Posts: 152
3/7/19 6:06 A

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A short explanation: husband is an avid hiker and he buys granola bars, packs of cookies, peanut butter crackers, etc.to take on the trail. I'm the one that's prone to eat them, lol. So he has moved all the various goodies to a totally separate shelf/cabinet in the kitchen. The only time I'm in there is to grab my winter hat. I thought having them around would be an issue, but nah, they don't call to me. Out of sight out of mind.

KRISZTA11's Photo KRISZTA11 SparkPoints: (138,452)
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3/7/19 3:40 A

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Day 7 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.

What do you think? How do you do it? How did it go with your family and co-workers?
Please share your experience with us here!

There was plenty of room for improvement in our home back in 2014.
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.
I bought a wooden box for bread.
They said sure, no problem - and they really have been doing that, and it has been more than 4 years. If they forget (rarely) I just move the exhibit to its designed and remote place, without saying a word. Sometimes I still feel the addictive pull, the wanting to eat what's lying around... but most of the time it is automatic, I just put it away without a second thought. It is more difficult when I'm tired or stressed, but habit energy usually helps me out : )

Another example: in 2011, when I joined SP and committed to drink water only, I banned diet soda out of the house - before that, nobody drank water at all, only diet soda! Looking back, sounds incredible... To my surprise, complaints were few and weak, and died away within a week : )

Edited by: KRISZTA11 at: 3/7/2019 (03:49)
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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06SARAHLIZ's Photo 06SARAHLIZ Posts: 754
1/8/19 7:59 P

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My home environment is pretty much arranged in a healthy way - I don't keep sweets in the house at all and we have tiny forks and spoons and chopsticks first in the drawer. I also have salad plates and dinner plates an small bowls. We also have tiny bowls for sauces and condiments and other things I might want to eat but in small portions.

Work is trickier - there are candy dishes and people leave things out in the kitchen. I am in charge of the candy dishes at work, so I buy a lot of mints and candies that I don't really like. Because of the holidays there have been more snacks than usual so I am trying to focus on "eat sitting down" which I don't have time to do outside of lunch.

SarahLiz



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LIFECHANGZ's Photo LIFECHANGZ Posts: 8,475
1/8/19 6:28 P

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emoticon check, check, check! have my foods to eat, kitchen gadgets/tools, pantry cleaned out and ready to roll with my eating :)

When the world says “Give up,” Hope whispers ‘Try it one more time.'


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AURA18's Photo AURA18 Posts: 10,923
1/7/19 8:40 A

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Day 7: Arranging environment is an ongoing task to keep trigger foods out of my sight and out of mind. Getting rid of holiday nuts: Thanksgiving I bought 3-pound bags of nuts that lasted till New Years. I'm good at portion control with most foods but not nuts - hand-held reminder of chips that we quit buying in 2014. Nuts are nutritious to grind and sprinkle on veggies. I keep 1/2tsp. in jar to measure every time. Also, stocked-up on natural fats and seasonings to add flavor to food. My husband is on the same plan and keeps nuts at his office.

This list is our nutrition program - dietdoctor.com/low-carb/keto/foods
Adding flavor to food u.nu/r8lm u.nu/58n-
4 Steps to Healthier Surroundings u.nu/g-ny
5 Things You Can Learn from Your Mistakes u.nu/hf47
9 things Registered Dietitians tell clients on day one u.nu/y3wl

Edited by: AURA18 at: 3/5/2019 (15:57)
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WARRIORSUE's Photo WARRIORSUE Posts: 3,881
11/27/18 8:31 A

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I am 5'2 so I keep the cookies on the highest shelf of my pantry so I don't get into them.
I think I'm also going to have to either put my crackers up there, or not buy them at all.

I am getting a lot better about not eating when I am not hungry.

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BECKIKORN's Photo BECKIKORN SparkPoints: (8,571)
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11/25/18 2:45 P

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Day 7 completed. This was a good reminder of things I already knew. I need to get into my office tomorrow. I have one shelf where I keep "healthy snacks". I'm going to move them into the break room- so I don't have to see them. Most of the time- I'm not hungry- I see food and think "I'm hungry!". Same at my house. I try to keep all the food put up in the pantry. I also try to keep "treats and sweets" to a minimum. I like the idea of making sure the first plates and bowls you pull out are small. We don't have a lot of big bowls- except those cereal bowls I love- moving those to the back!
Most importantly- I have to stay out of the nurses' break room where they keep all the good stuff!

Becki

broadcasting somewhere near the middle of Texas


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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,452)
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11/18/18 4:01 A

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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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RIIDER Posts: 152
11/17/18 8:45 A

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My environment is good--if I see something that's not entirely good for me, perhaps a triggering food of the sugary kind, then I may stray, if it's hidden I don't think about it. So Hubs keeps his bags of donuts and cookies in a totally separate cabinet in the kitchen and, honestly, out of sight out of mind.

KRISZTA11's Photo KRISZTA11 SparkPoints: (138,452)
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10/16/18 2:36 P

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It is great your husband and daughter eat healthfully too,
what a nice supportive atmosphere!
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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WATCHMEGO!'s Photo WATCHMEGO! Posts: 4,294
10/15/18 9:04 A

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Fortunately, my environment is already pretty much arranged for successful healthy eating. My husband eats healthfully and our 16 year old daughter is trying to stay healthy. She will ask for a few less nutritious options for snacks but she tends to want things I have little trouble resisting.


Emily - Houston, Texas

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"If you focus on results, you will never change. If you focus on change, you will get results."
Jack Dixon


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INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
10/8/18 10:34 A

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Yes, pre-planning meals is so helpful! Way to go, Susan!

Idgie
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SUSAN_CDN's Photo SUSAN_CDN Posts: 600
10/8/18 10:21 A

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Idgie, that's what I did for my Thanksgiving dinner. I planned what I would eat ahead of time and entered in the Spark food tracker and made a couple of adjustments so keep my calories where I wanted them to be. It made it so much easier to just follow my plan. I ended up consuming under 1500 calories yesterday and I think it is the first Thanksgiving dinner ever that I haven't felt stuffed afterwards.

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INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
10/7/18 11:12 P

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Came really close to going out for some off-plan food today, but I did the "not an option" mantra, reminded myself that I would be harming myself by eating deep-fried junk, and looked in my pantry for something tasty and on-plan. If I weren't being good about keeping on-plan food in the house, today might have ended a lot more sadly. I'm definitely giving myself credit for this today.

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
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KRISKECK's Photo KRISKECK Posts: 1,232
10/7/18 5:11 P

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Accountability: two days off track. We went away for the weekend. I planned ahead but didn't stick to my plan perfectly. And although I didn't go over by much yesterday, and I was pretty active, it left me frustrated with myself. I am determined to stay on track today and through the week. Weekdays are easier in that respect.

My environment is normally pretty well arranged - I don't tend to keep too many snacks in the house, and it is nice that my husband doesn't care to have them around either. So, at least right now, we are good on that front. I am dreading the holidays already, though.

WARRIORSUE, I love your putting stickies on the temptation foods, I will remember that for the holidays.

Kristin
Maryland USA
Eastern Time Zone

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
-- Aristotle




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ALIHIKES's Photo ALIHIKES Posts: 5,469
10/7/18 5:11 P

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Yes I have organized my home to purge it of tempting treats. A few allowable snack items are on the top shelf cabinet, or in the freezer in the garage. I do not keep chips in the house. Healthy foods are at eye level, and I have my food items organized in a way that makes it easier for me to cook.
For Halloween I will have only a few wrapped Kind bars for the kids (they have 5 grams of sugar or less, and are among my allowable treats)

Alison


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WARRIORSUE's Photo WARRIORSUE Posts: 3,881
10/7/18 2:59 P

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Idgie I LOVE your idea of planning ahead to know what you're eating. That has saved me so many times, especially on days where the indulgence is there to be had. If I know ahead of time exactly what I will choose and what I will skip, I always do well.

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WARRIORSUE's Photo WARRIORSUE Posts: 3,881
10/7/18 2:58 P

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I've had a hard time with this in the past. I'll admit that sometimes I even put duct tape on
something that I would normally gravitate to, like crackers or cookies, to close up the package more securely. It helps give me that pause for thought that is needed to re-evaluate, "do I really want that?" and "can my weight loss plan accommodate that today?". Of course, I still have moments where all bets are off, but that helps me. I have also used Post-its (sticky notes) that say, "this is not yours". Surprisingly this has also been super helpful ! Especially on the ice cream lol.

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INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
10/7/18 11:33 A

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Susan, that's awesome that your husband is supporting your move to help yourself stay on track!

For holidays, I've been planning my meals ahead of time and that helps. Would it help if you knew your dinner was going to be, say, 3 oz turkey, 1 cup stuffing, 1/2 cup cranberry sauce, a salad, and a piece of pie?

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
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SUSAN_CDN's Photo SUSAN_CDN Posts: 600
10/7/18 11:27 A

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My husband is not overweight and he likes his snacks...chips, cookies, butter tarts, chocolate bars....and he would always leave them on the kitchen counter. It was too much temptation for me. During the last group reading I summoned up the courage to move them to a high cupboard and explained to him why I was doing it. Surprisingly, he was okay with it. That worked well for me.

We currently have an overabundance of snacks, chips, etc. because we closed our cottage last week and brought home all the food and there were a lot of snacks because we have them there for guests and guests also usually bring snacks. I have put them in a bin in the basement and they do not tempt me there.

Today is our family dinner celebrating Thanksgiving and my son's birthday. It's also Fall Fair weekend. There are 2 fresh baked homemade pumpkin pies on my kitchen counter right now, and a birthday cake on the way. We are having turkey and I love stuffing and gravy and cranberry sauce, and dinner rolls. So this is going to take a lot of resistance. I've visualized the day in my mind and the temptations I will face, including the leftovers, and I've made a plan as to how I intend to handle the challenges. I feel some anxiety thinking about it, and, to be honest, am on the fence as to whether I'm confident I will follow my plan. I must be strong. I know it is a special occasion and generally I feel I should be allowed to indulge on special occasions, but I am realizing that there are way too many special occasions in my life to allow these indulgences.

Currently, I am not eating anything in between meals and it has been much easier because I don't think about food as often during the day.



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GOCALGAL's Photo GOCALGAL Posts: 5,124
10/7/18 10:21 A

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Thanks Mary for mentioning how thankful you are for having access to healthy food. I so agree and I too am thankful for having the time and a garden for healthful meals. Also for having a DH who now appreciates and values this and helps with the chopping and even preparation of these meals. :))

We have few temptations in our home and they are all out of sight. It has been a process. There is a drawer just for DH treats but there's nothing in there except nut bars. This will change with holiday gifts. We have fruit on the counter and in the fridge.

Biggest kitchen environment challenge used to come with family get togethers and dealing with the leftovers. Thanks to continuous tweaking and studies like Beck, successful strategies are:

Very careful evaluation of what I will buy and serve.
No more than we need by buying smaller packages of ice cream, chips...
Choosing the healthiest versions that still taste good and baking the healthiest options that everyone likes (chocolate zucchini cake).
Always serving a veggie plate and one healthier, lower cal. dip (bean or Greek yogurt based).
Not buying my favorite, addictive foods for these occasions.

I'm still working on giving away, freezing, tossing what is leftover but it has become so much easier. These changes have been good for the family as they do not need or want to have hi cal or non nutritious food at their homes either.

DH really likes to keep what's leftover so he takes it to the garage fridge or freezer or puts chips to the back of the cupboard. Problem is he often forgets about them but I don't. Since quantities are small, if it is during a time where I have low resistance muscles, it's not a big deal. Sometimes I remind him, sometimes I throw it away, sometimes I help him eat it.

Edited by: GOCALGAL at: 10/7/2018 (10:24)
Maria ~ So. Cal. ~ Pacific Time Zone
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But ourselves." unknown

Winning is Not Quitting

INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
10/7/18 9:32 A

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My partner is being even more supportive than I expected. Normally, we do our own thing with regard to diet, and we're very supportive of each other, but the other day, partner was brainstorming about how to make foods we can both eat and love, and then had no objection to me tossing out unhealthy stuff when I was cleaning out the freezer. This is going to make things even easier.

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
.php?f=52&t=58758


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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (361,815)
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10/7/18 9:28 A

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I need to remember this Day's lesson, especially for when I am struggling. There may be a time that again I need to put away temptations -- or label them with Post-It notes like I used to such as "Calorie Bomb!"

But, truth be told, I live with a Junk Food King and I live surrounded by treats and things that used to be my triggers. For the most part, they no longer tempt me to overeat. I almost always now days overeat on portion. The things that are "not my food" I just don't eat, but when I'm having trouble managing my hunger especially when coupled with something emotional then I'm likely to reach for another portion of my food, a portion I didn't need, a portion that is keeping me from my optimum weight.

I do keep my salad stuff handy and usually have at least one fresh salad every day. I do work to keep "my food" in the house and conveniently available and that helps.


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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AURA18's Photo AURA18 Posts: 10,923
10/7/18 9:26 A

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Time to re-arrange my environment. I was doing really well until August when I found a health food discount store. All items 1/2 price and I bought too much at once! Pantry is overflowing and I need a system to use food before expiration date. Gradually I will get back to plan I wrote in last post - "Focus on a few foods that I prepare in variety of ways."
Credit- emoticon Stocked-up on natural fats and seasonings emoticon less shopping at new store to avoid 1/2 price "trigger foods" sugary/starchy

Edited by: AURA18 at: 3/1/2019 (13:18)
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36BEATRICE's Photo 36BEATRICE Posts: 2,700
10/7/18 9:20 A

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After so many rounds of the BDS, i can say that my kitchen is well set up and that i keep it stocked with healthy foods, no temptations, except for wine, that i am not going to give up, but will count as (empty but so delicious) calories in my tracker.
As Mary wrote, i consider myself lucky to have such easy access to healthy food and good tap water.

Rachel



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911BRAD's Photo 911BRAD Posts: 9,039
10/7/18 7:34 A

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Mary, give yourself credit for setting up an ideal environment for healthy eating. There isn't much in the way of unhealthy temptations in my pantry, that said, I really should focus on healthy cooking skills. I have a few simple meals that work for me, expanding my horizons would be wise.

Today I'll commit to going over the pantry and do a seasonal cleaning.

Be well~

BRAD (Central Standard Time)
SPIRITED UNDER DAWGS


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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,871
10/7/18 6:48 A

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I am feeling virtuous today. My kitchen is junk food free. No prepared foods either. Only fresh ingredients in their most seasonally fresh and unrefined form. I am also feeling grateful for and aware of the privilege that has allowed me to have access to all this good nutrition. Many of us do not have such access.

Mary

Cape Cod and Western Massachusetts

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


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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,452)
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10/7/18 5:37 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.

What do you think? How do you do it? How did it go with your family and co-workers?
Please share your experience!

There was plenty of room for improvement in our home back in 2014.
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.
I bought a wooden box for bread.
They said sure, no problem - and they really have been doing that, and it has been more than 7 years.
If they forget (rarely) I just move the exhibit to its designed and remote place, without saying a word.


Edited by: KRISZTA11 at: 3/7/2019 (03:39)
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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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,452)
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9/9/18 3:42 A

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Yay for th KonMarie method, it is the only thing ever worked for me!
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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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (45,917)
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9/8/18 5:50 A

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I'm busy working through the Kon-Mari method at the moment and my house is slowly but surely transforming. I have to laugh about my kitchen environment right now, though. Tomorrow is our ten year anniversary and so my husband came home with some lovely special and sentimental treats in preparation. So, if a stranger had come by yesterday they would have assessed my kitchen as quite a healthy space. I tend to go out to buy sweet treats if I want them. Today is a different story!

Sunshine20113
Time zone: GMT (+1) British Summer Time


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INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
7/8/18 6:38 P

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I will make the following changes at home: I already cleaned out the pantry and fridge. My partner knows about my plan and will help me eat healthy foods.

I will make the following changes at work: I have a snack drawer at work. I am going to toss the off-plan foods from it (or give them away to a co-worker) and put in things I can have, which to be honest isn't much that's shelf-stable -- maybe air-popped popcorn and pre-cooked brown rice? Maybe soup? I wish they still sold baked tortilla chips. But I will make a grocery trip tomorrow or the next day and find some things.

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
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SUSAN_CDN's Photo SUSAN_CDN Posts: 600
6/19/18 8:55 A

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TNCountryLife, that's great that you've cleaned out your environment...it helps to get rid of the temptation...it shows you are committed. emoticon

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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,684
6/18/18 4:27 P

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Day 7
Arrange environment

I have already cleaned out my environment of junk food. No cakes, cookies, candy, crackers, chips or coke/soda in the house. I live way out in the country and so I don't have to deal with fast-food restaurants.

Edited by: TNCOUNTRYLIFE at: 6/19/2018 (09:32)
Striving for strength and balance in mind, body and spirit!!

-Christi


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SUSAN_CDN's Photo SUSAN_CDN Posts: 600
6/6/18 9:30 A

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This is from an article I read on Spark:
"If someone were to raid your office, home and car would they say, "Wow, I bet this person is pretty healthy," or would your environment tell a different story? Reflect on that, make the necessary adjustments and you'll be on your way to a smooth journey to health."

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AURA18's Photo AURA18 Posts: 10,923
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 plan. I focus on a few foods that I prepare in variety of ways.
This is the short list:
Counter: sweet potatoes, ginger, spices & herbs (now, frozen ginger)
Pantry: canned beans & fish; protein mix (no); SF seeds (no); multi-vitamin
Fridge: eye level ** mix leafy greens, parsely, chard, watercress, cabbage
Freezer: broccoli, cauliflower, berry mix, salmon, grass-fed beef
~~~~~~~~~~~~~~~
Dh keeps treats in 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.
emoticon get fresh water before car keys. emoticon emoticon
Michael Pollan's Defense of Food u.nu/idkm
Are You Focusing on Progress or Perfection? u.nu/-vuw

Edited by: AURA18 at: 3/5/2019 (10:03)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
JMARIES51's Photo JMARIES51 Posts: 3,105
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: (235,771)
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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 don’t see it. DH literally hides his potato chips...

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

Gail
Southern Ontario, Canada
Eastern Time Zone


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LINDAINALABAMA's Photo LINDAINALABAMA SparkPoints: (77,728)
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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

Lindainalabama
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: (138,452)
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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


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SUSAN_CDN's Photo SUSAN_CDN Posts: 600
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: 600
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 Posts: 28,599
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)
Ron G.

“Those who are happiest are those who do the most for others.” Booker T. Washington
GOCALGAL's Photo GOCALGAL Posts: 5,124
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

SUZYB53's Photo SUZYB53 Posts: 555
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: 8,697
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
Lehighton, Pa
BLC 27-to-41
Powerful Prism Panther team
W,J,R&G
Purple Phoenix
Focus....Eat right & keep moving!!
Eastern time




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WARRIORSUE's Photo WARRIORSUE Posts: 3,881
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.

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WARRIORSUE's Photo WARRIORSUE Posts: 3,881
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.

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BCHARIE's Photo BCHARIE Posts: 11,778
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.


Charie
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BCHARIE's Photo BCHARIE Posts: 11,778
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.


Charie
Central time zone



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HAPPYSOUL91's Photo HAPPYSOUL91 Posts: 53,361
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.

One day I won't be able to do this, but today is not that day

Carol
Southern CA - Pacific time


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DIROB57's Photo DIROB57 Posts: 2,909
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 - Met that goal & entered maintenance for the LAST time on 11/10/2017

2018 Goal Weight: 132 lbs (+/- 3%)
2019 Goal Weight: 132 lbs (+/- 3%)









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TUTUNAN's Photo TUTUNAN Posts: 2,337
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: 7,462
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: (361,815)
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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 Posts: 869
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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36BEATRICE's Photo 36BEATRICE Posts: 2,700
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, patés. 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.

Rachel



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