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7/18/09 2:53 A

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4MYPTS, what about keeping your OWN personal tracker with you. Just pen and a pad of paper and set your alarm to go off when it is time to eat. Please don't end up like me with self-enduced hypoglycemia. I didn't eat and didn't eat for a few weeks but exercised. Then when I went to eat, I had hypoglycemia. So please be careful and keep a running tally of how much you eat each day on a pad you carry with you so you write down what you eat, how much and when.

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4MYPTS's Photo 4MYPTS Posts: 2,192
7/17/09 2:25 P

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My problem is not eating enough... when I get stressed I won't eat.... I am dyslexic (really). It's a big problem and I'm thankful to have the nutrition tracker or I'd probably keel over....

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SHERI1969's Photo SHERI1969 SparkPoints: (0)
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7/15/09 12:51 A

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I tell everybody who asks or opens the door to this: if you MUST snack, eat healthy things like fresh veggies, fresh fruit, yogurt etc.

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WELSCH SparkPoints: (0)
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7/14/09 4:43 P

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I have the most trouble after dinner when all my days activites are over I started going on the computer and having fruit at night

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NWGARDENGIRL's Photo NWGARDENGIRL Posts: 949
7/13/09 10:27 P

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I'm finding that I am doing much better with (1) keeping the stress level down and (2) staying on my food plan, since I started getting out of my office at lunch time: take a walk around the building, sit in the car and listen to some music, read a book in the break room....anything to take that much needed emotional break.

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7/13/09 8:43 P

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Great moves there RALAYON. And if you have to hide more, put more healthy foods in your purse.

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RALAYON's Photo RALAYON Posts: 65
7/13/09 8:31 A

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I find that at work the best option is to keep a granola bar and a piece of fruit just under my monitor or next to my phone just out of customers sight. Then, when the stress crisis hits or is past, I have a healthy alternative. I usually have what my menu planner has suggested as a snack as my stress food. I also set a timer to go off at my normal snack to remind me to stop and eat so that I can take a break from the stressor (if there is one) and fill my tank for the next round. I have also found that taking a short walk after stressful session at work or home helps aleviate the stress eating. Although I find that when I am at home, the alternative foods don't help. Other stuff is too accessible and I have stopped buying most of it to stop the over eating.

ďThere ainít much fun in medicine, but thereís a heck of a lot of medicine in fun.Ē

Obadiah 15: As you have done, it will be done to you; your deeds will return upon your own head.


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7/8/09 10:50 P

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Something any of you could do is set out the ENTIRE DAY'S food rations for yourself, including snacks etc., and according to what your calorie intake is. Once all your food is gone, all your snacks and meals, no more eating. Drink water, walk, do some form of activity, craft, hobbie, call somebody, but no more eating. Once your day's rations are gone, they are gone and no more eating until the next day where you start again.
If you have to, make up cards. If you are only allowed to have 5 portions of meat/products, make 5 cards for meat; if you are only 2 have 3 portions of milk products, make 3 cards. When you have used ALL of your cards for all types of food: veggies, fruit, starches, meat, fat, etc., then you are done for the day.

One of these two should help you to control your intake of food IF you are willing to put the time into doing them.

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ROBYNMAZ Posts: 11
7/7/09 10:05 P

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One thing I've learned to do at work is to have more sensible snacks ready for me. It makes me less likely to hit a vending machine or buy something extra when I'm out at lunch. I have a snack drawer in my desk that houses almonds, raisins (for the sweet cravings :), fiber/protein bars and such. Plus, it saves money.

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4MYPTS's Photo 4MYPTS Posts: 2,192
7/7/09 7:59 P

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I tend not to eat although I am working on it... Now I try to reach for an apple or carrots or have a smoothie instead and I made a pact with myself, if I feel I need junk food like cookies, I have to make them from scratch no buying packaged/overly processed junk food anymore and it's working.

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CRYSTALLULLABY Posts: 2,620
7/7/09 11:47 A

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I definitely have the "Must get this all done and then I'll eat" syndrome. So I end up starving and eating in 5 minutes everything in sight.

For me it is about slowing down and honoring my "appointments" with myself - that includes taking care of myself, eating meals regularly, and just breathing.

So when I am starving, I'll snack on precut veggies (or something I know is healthy - the cookies are off limits) while I make myself my lunch or dinner (on real dishes) and sit down at the table and eat. No computer, no TV, but usually a cookbook or magazine and I make it my time. When I remember to do this it works - it's just remembering and honoring myself.

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CLCIPS's Photo CLCIPS Posts: 1,095
7/7/09 10:26 A

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LINDAANNE2,
We've all been there. Look at it this way - although you didn't stop at one serving of animal crackers, it appears as if you stopped with the animal crackers bag rather than moved on to something else! Be glad of that! And maybe you have just uncovered the fact that big bags of treats don't work. So the extra cost associated with single serving bags could be worth it, or you can immediately make your own from a big bag with ciploc baggies when you get home from the supermarket. Or maybe it was just a fluke. Either way, you can learn something from it, including the power of NOT beating yourself up for a human transgression. Be well!

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LINDAANNE2's Photo LINDAANNE2 Posts: 18,687
7/7/09 5:58 A

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I overate last night due to stress. Had animal crackers. Didn't stop at 16 which is just 120 calories.

I started 3/6/07 at 149. I have lost almost 22 pounds.

Co-leader of: 10-25 Pounds to Lose and Spark Fitness and Goal Buddies.


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SHERI1969's Photo SHERI1969 SparkPoints: (0)
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7/7/09 12:42 A

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SDANLSON, if you find that you are angry try counting backwards from 100 by 3's. It may sound corny, but it works. A person CANNOT be emotional AND logical at the same time. If you count backwards by 3's from 100 and are still angry, pick up a crossword puzzle book, word find, or suduko(sp) puzzle book. Again, a person CANNOT be logical and emotional at the same time. So if you KNOW you are angry, take the first step and find something that takes logical thinking before heading to your kitchen.

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7/7/09 12:39 A

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That's a great step forward TMROTH!!!! Way to go on looking after yourself, but not by emotional eating.

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CLCIPS's Photo CLCIPS Posts: 1,095
7/6/09 8:59 A

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Way to go TMROTH! It's funny, for me, as soon as I allow the thought that I don't do those things anymore to fully materialize, it is then that I find myself consciously stress eating! This has only been lately, as I have only really tried to conquer it lately. I still eat less and make better choices, but I actually have developed enough awareness to realize it is stress eating and I don't need it, but not enough of something else to just not do it yet. Any tips?!

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SDANLSON's Photo SDANLSON Posts: 962
7/5/09 9:28 P

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Sometimes the anger eating can be worse than the upset munchies for me. That's when I really go for the sweet stuff.


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IAMALIGHTHOUSE's Photo IAMALIGHTHOUSE Posts: 6,032
7/5/09 1:47 P

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I mean that for me. I have learned Not to stress eat. Before when I would get depressed I would either not eat at all until I would pass out- then eat to much. OR I'd eat just to eat to forget that I was upset about something.
Now I can regulate it more. I can take a step back and tell myself that I need to eat even though I am upset.

~~TAMMY

The only way to discover the limits of the possible is to go beyond them into the impossible.
Arthur C. Clarke

:)


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7/5/09 12:28 A

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I believe if we are honest TMROTH1, we all still eat emotionally once and a while. We are human, not perfect. And we have to allow for that and not stress about one slip up. They are going to happen. Just don't let them happen all the time is the key. :)

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IAMALIGHTHOUSE's Photo IAMALIGHTHOUSE Posts: 6,032
7/4/09 2:04 P

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I stress eat less now than before. But I still have my days.

~~TAMMY

The only way to discover the limits of the possible is to go beyond them into the impossible.
Arthur C. Clarke

:)


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7/3/09 2:16 A

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You, and all the others, are very welcome ClCIPS. :)

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CLCIPS's Photo CLCIPS Posts: 1,095
7/2/09 8:55 A

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Thanks SHERI1969!

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SHERI1969's Photo SHERI1969 SparkPoints: (0)
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7/2/09 5:18 A

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This is an article right from SparkPeople on Stress and Eating and though you could find it on the site, I thought for the sake of ease and less stress ;), I'd post it here for all to have a chance to read.


Snacking Healthy
Add Snacks to Subtract Pounds
-- By Liz Noelcke, Staff Writer
SparkPeople Sponsors help keep the site free!
While some dieters happily accept when someone suggests a snack, others feel pangs of guilt when a nibble is merely suggested. However, there is nothing inherently wrong with a bite between meals. In fact, snacking might be the missing ingredient that will help you reach your weight loss goals.

But how can this make sense, since snacking theoretically adds calories?

Snacking doesnít serve to replace a meal. In fact, you should spread meals and snacks out by an hour or two, and snacks should total a couple hundred calories or less.

Munching between meals can actually reduce your overall caloric intake by curbing overeating at your next meal. By controlling later binging, snacking can help you stay on track. You can actually use this to your advantage. If you know you are going out to a big dinner with friends later, for example, make sure you have a healthy snack before you head out so youíre less likely to order (and finish) a large entrťe.

How You Snack Can Make or Break Your Diet
There is definitely a wrong way and a right way to snack. You should avoid sugary items like candy and soda, and shouldnít be consuming enough calories to constitute a meal. Instead, steer towards foods that will satisfy you and keep you feeling fuller longer. Fruits and vegetables are always a safe bet because they are low in fat and calories. (Just be sure to avoid high-calorie dips.) Yogurt, fruit smoothies, even a slice of whole-wheat toast all make great snacks during the day. Combining lean protein, some healthy fat, and complex carbohydrates will help you feel fuller longer.

Mini Meals
Many experts are recommending several smaller meals throughout the day instead of the usual three. By eating at regular intervals, your blood sugar levels (and therefore your energy levels) remain stable. So, instead of that mid-afternoon crash, youíll be full of vigor through dinnertime! Eating every few hours (especially if you chew on fruits and veggies) can also help add extra nutrition that might be missing from other meals.

Snacking Isnít Grazing
Mindless eating is often the downfall of many snackers. You may start with only a handful of your favorite crackers, only to finish the entire box, without even thinking about it. Obviously, this example isnít the healthy snacking that can help you reach your weight loss goals.

To avoid grazing:
Fill a small plate with your snack, and leave the kitchen. Just walk away. When your plate is empty, snack time is over.
Never bring the entire container with you in front of the television or computer. Enjoy your snack without distraction and you wonít be tempted to reach for more.
If you stand around the snack table chatting at a party, you may find yourself reaching for food when the conversation lulls. This can often lead to an unintentional binge because you simply arenít paying attention to what you are eating.
Limit yourself to a single serving.
Plan out your snacks just like you would a meal. Is one cookie worth the calorie cost, when you could eat a plate of fresh fruit instead?
Practice Moderation
As with the rest of your diet, moderation is crucial when snacking. Make sure that you are adding every snack to your Nutrition Tracker, along with the larger meals you eat during the day. If you donít keep track, you might add excess calories and fat to your diet without realizing it.

Donít sabotage your diet with unhealthy nibbles throughout the day; stick to nourishing foods whenever possible. If you know you have a weakness for junk food, do yourself a favor and donít purchase these items next time you are at the grocery store. Then you wonít have to fight the temptation of ice cream or potato chips when hunger pangs hit.


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SUEPILATES Posts: 19
7/1/09 10:06 P

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Hmmm, I bet it would work. It's so easy to eat high calorie foods when you're stressed.

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CLCIPS's Photo CLCIPS Posts: 1,095
7/1/09 2:12 P

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I'm with you, TERRI289. Except I do find that if I am very busy, sometimes the stress of preapring food gets the best of me. But if I can manage that issue, I eat so much better. One thing I've been doing is if I start to feel like all I do is prepare meals, then I either buy a couple lean frozen meals or else I pick up a sandwich or oatmeal from Starbucks. The calorie counts are there, and these quickie options keep me honest and on target.

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TERRI289's Photo TERRI289 Posts: 24,894
7/1/09 12:41 P

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I think that is so true-having healthy food in sight really helps. For me, the more time I spend preparing my meals, the better I eat in both quality(more) and quantity(less). If I don't rush, I seem to do a little better too.

Exercise to be fit, not skinny.Eat to nourish your body.and Always Ignore the doubter, haters, and unhealthy examples that were feeding you. YOu are worth more than you realize." From the Fitness Facebook page..

There is always reason to Dance!!
--From my birthday gift from a cherished friend



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7/1/09 12:39 P

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it was good to hear that we under eat on something. most of the time we find that research shows we over eat. thanks and i appreciate any input. emoticon

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GLORYLIGHT57's Photo GLORYLIGHT57 Posts: 10,828
7/1/09 12:22 P

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This is good to know; thanks for sharing. One of my goals for July is to stay within my calorie range.

Gloria
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CLCIPS's Photo CLCIPS Posts: 1,095
7/1/09 12:07 P

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Something I read in Self Mag, June 2009 issue: "Simply setting a goal to curb your calorie intake could help you cut back on stress eating. When offered dried fruit and chocolate after tackling an anxiety-inducing task, dieters downed 32% less than nondieters, a study in the journal "Appetite" finds. Seeing a healthy option may remind dieters of their eat-right goals. Keep nutritious food in view when tension mounts." Any thoughts?

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