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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,588
9/9/19 5:00 A

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"I am a bit conflicted whether I should completely go for only nourishing food, or if I should try to be able to eat small amounts of sweet, fat, non-nourishing food."

I know what you mean - I get conflicted about whether to abstain from ALL sugar, or just eat small amounts occasionally. Total abstinence is so hard!

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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JUNEPA's Photo JUNEPA Posts: 14,581
9/8/19 4:00 P

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Day 25 - Eat smaller amounts

1. Write a list of your favorite foods. Put as many on the list as you want.

As in Day 24, I want my favourite foods to be nourishing, not junk.

2. Choose three of the best ones and write a plan for eating these foods in ?smaller amounts, less often. Be specific about when and how much you’ll eat.

I do want to be in the number that can have no forbidden foods, and can eat sometimes junk food just for the taste, but eat a small amount, a banquet in a bite. I will not use this food as a reward, just be balanced enough to enjoy them once in a long while. I'm not sure if I am too susceptible to sugar addiction to do this, but if I am, that would be cool and would make me feel strong.

3. If you wish, record the days and amounts on a calendar. Add your notes below.

I won't plan to eat any junk food for a reward. But if I know certain junk foods, like birthday cake, Christmas cookies ... will be around at predictable days, I could put it into my eating plan for a specific day, and stay under calorie cap that day with the rest of the food planned for that day. I can plan to eat a small amount to enjoy the taste. My mom made certain Christmas cookies every year, I kind of like to partake in those traditions, however, in small amounts, for some taste.

I am a bit conflicted whether I should completely go for only nourishing food, or if I should try to be able to eat small amounts of sweet, fat, non-nourishing food.


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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,588
9/8/19 10:50 A

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'butter - on anything' caught my eye!

I love butter, but try hard not to eat it. I buy vegan spread usually (Flora Buttery is my current fave). The other day in the shop they didn't have Flora Buttery, but they did have butter............ and I was tempted! Oh, was I tempted! But I didn't buy it. And today I found my Flora Buttery in another shop. It's vegan, and one of the ingredients is vinegar which seems to give it the buttery taste.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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FUNLOVEN's Photo FUNLOVEN Posts: 2,828
9/8/19 10:37 A

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DAY #25 SMALLER AMOUNTS, LESS OFTEN

My meal planning has fallen by the roadside lately and I can feel the effects - not following my food plan, increased chaos in my brain regarding food choices, giving-in more often to cravings and desires.

I mention this because I'm not sure Smaller Amounts Less Often works well for me either! I think I am better off with a specific plan and that is why I like the No S plan. It takes all of the guess work out of the equation for me. I need to do a better job following my plan this coming week.

Favorite Foods -
1. Deserts - Hot Fudge Chocolate Lava Cake, Hot Fudge Ice Cream Sundae w/ Whipped Cream & Nuts, Bread Pudding

2. Dove Chocolates

3. Wine (or beer or mixed drinks)

4. Spinach Dip & Crackers (or any kind of dips actually)

5. Nacho Supreme

6. Butter (on anything!)

7. Pasta (or some other heavy carb)

This coming week is very busy for me -

Tuesday Coffee w/ Friend - 1 Scone
Thursday Dad's 93rd B.D. - Olive Garden w/ 1 wine
Saturday Irish Festival - 2 Beer
Sunday Dad's Family B.D. Celebration - 1 Lite Beer w/ 2 Pizza squares

Geez, this is a lot of extras emoticon ! I may have to rethink some of this plan.


Sue

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MAWMAW101's Photo MAWMAW101 Posts: 12,756
9/7/19 5:12 P

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Day 25, 100 Days Smaller amounts, less often

Gill, it still holds true for me that in order to truly enjoy treats I need to just have them when I’ve planned for them which is less often.



Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,588
9/7/19 11:55 A

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I like what Phyllis wrote about this:-

"I am getting better at using this lesson but I find that the "less often" is easier for me than the "smaller amounts". I guess it is just easier to pass on something sometimes than to have less than what I consider a serving."

It's the same for me really. I'm better off limiting my access to these foods - mostly it's just Saturdays for me to indulge!

However, I am also much, much better at buying smaller amounts, even if the larger package is better 'value'.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
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GOCALGAL's Photo GOCALGAL Posts: 5,176
9/6/19 11:10 P

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Smaller Amounts Less Often

Still working on this. Sometimes it feels easy, recently it's been harder. Today went well but tomorrow will be challenging. All kinds of land mines. emoticon My plan for tomorrow is to eat foods that are nutritionally jam packed and to limit calorie dense, non-nutritional "fillers". I need to plan and allow just enough "filler" to not feel deprived. As the saying goes: "Fail to plan and plan to fail."


Maria ~ So. Cal. ~ Pacific Time Zone
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But ourselves." unknown

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NOCALORIES's Photo NOCALORIES Posts: 21,330
9/6/19 10:58 P

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Day 25, 100 Days Smaller amounts, less often
This is a good goal for me. Being satisfied with less and finding happiness without sweets on a daily basis a true blessing. The real key for me is to not purchase sweets or bake desserts.Find joy in fruits and blessing myself by eating healthy in small portions.

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OHANAMAMA's Photo OHANAMAMA Posts: 28,404
9/6/19 8:56 A

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~ write a list of your favorite foods. Put as many on the list as you want.
dark chocolate, red wine, coffee with cream, avocados, fajitas, low carb burritos with sour cream and ghost pepper salsa, nuts, cheese,

~ choose 3 of the best ones and write a plan for eating these foods in smaller amounts, less often. Be specific about when and how much you'll eat.
1. dark chocolate - in the evening, two squares, slowly, savoring the flavor
2. red wine - in the evening, one glass with my dark chocolate small sips
3. nuts - 1 serving during the day, disbursed over the day in two 1/2 serving or three 1/3 serving.

~ If you wish, record the days and amounts on a calendar. For example, you might decide you'll eat bacon every Saturday, but limit it to 2 strips.
LOL - I pretty much do eat bacon every Saturday (or Sunday) but I have 3 strips with eggs.
I have the nuts basically every week day as I keep them at work, I have the dark chocolate about 3 nights per week and the red wine about 4 night per week.


~ Renee ~

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MADAMEJEANNE's Photo MADAMEJEANNE SparkPoints: (80,812)
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9/6/19 8:15 A

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Day 25
1.I want to eat ice cream everyday!
Over the weekend I said No to ice cream on Sunday, Monday I had a DQ cone but shouldn’t have (corn syrup makes me have tummy problems) Monday night I didn’t order a frosty at Wendys, Tuesday I didn’t have ice cream at Culver’s, Wednesday I bought sugar free low calorie ice cream and ate a pint of it, Thursday I bought m and m’s.
2. So my smaller amounts need to be
Sugar free ice cream 1 cup on Sundays
Chocolate 1 time a month- 1 candy bar or for September we’ll say m&m’s
Brownies @ pot luck only and only 1
Sugar free chocolate 1 time a day if wanted in measured amount



Matthew 11:28 Come unto me all ye that are heavy laden and I will give you rest unto your soul.


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AURA18's Photo AURA18 Posts: 11,264
5/12/19 10:44 A

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Day 25 Smaller amounts, less often
I feel the same way as my last post...but need to practice more often.
~ Lately, I'm distracted and eating when I'm not hungry.
Recover from slips. Move forward and continue my intuitive eating plan.

Watching Tedx Talks
1. What is the best diet for humans? youtube.com/watch?v=0z03xkwFbw4
2. One Meal at a Time youtube.com/watch?v=w8u3q8hZtfo
3. Recipe to losing weight youtube.com/watch?v=KfK3eK-kOQA
4. Longevity youtube.com/watch?v=PKfR6bAXr-c

Edited by: AURA18 at: 5/12/2019 (12:53)
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LIVINTODAY's Photo LIVINTODAY Posts: 9,425
12/3/18 9:57 A

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I am getting better at using this lesson but I find that the "less often" is easier for me than the "smaller amounts". I guess it is just easier to pass on something sometimes than to have less than what I consider a serving.

That doesn't mean that I can't plan those foods into my day but it changes things a bit....like I really try not to bring home more than I should have...you can't buy a serving of potato chips though so I might get them with a sandwich when I'm out. I can usually buy a small serving of chocolate or other candy if that is my choice on S days.

I love OOEY GOOEY desserts! Love, love, love them! They just don't come in the house and I don't bake them any more although I may do one at Christmas (grandchildren will be here). I'll only make an amount that 8 people can decimate in one sitting and I'll try to have a "smaller amount"....no promises though.

Generally if I am going to have a dessert we share one while we are out to dinner. Sadly, dessert is a rare thing in my life, but happily I really enjoy it without any guilt when I've done my planning.

Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,588
11/30/18 4:11 A

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I can only begin to imagine how hard it must be when the family eats things you are trying to avoid eating. I know when my son lived at home I would sometimes eat all of his biscuits or sweets, then have to replace them!
emoticon

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
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DSJB9999's Photo DSJB9999 Posts: 6,747
11/30/18 2:20 A

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Day 25 Smaller amounts, less often

Like you Gill I understand the principles, can find it hard to purchase single items as the whole family eats chocolate items and crisps, I try to avoid their foods whilst not trying to keep them exciting but out of reach!

A bit like the magic notebook I can't write things down in this way as it would tempt me too much. Lets move on! emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

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PAULALALALA's Photo PAULALALALA Posts: 27,254
11/29/18 10:46 P

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I have so many favorite foods! emoticon

The ones I don't consider junk but still get in trouble with are foods like nuts and cheeses....and starches to some extent.

I've weaned myself from the amount of cheese I used to eat to maybe only a few times a week. The nuts I limit myself to an ounce a day. I'm still working on not taking just a few peanuts or (even harder to resist) mixed nuts out of the container when I walk by the pantry. Somehow those few stolen nuts (several times a day if I'm not careful) never make it to the nutrition tracker. I'm only eating just a few --- just a few times a day....Yeah, right!

DH likes to keep tortilla chips around, and I've learned it's best not to mess with them because I can end up eating bowls full and still want to go back for more. The other evening I had a small bowl of "health food" tortilla chips and enjoyed them and kept myself from going back for more. I can see doing this maybe once a month.



Paula -- Waco, TX area
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,588
11/29/18 2:23 P

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I have had success in buying smaller amounts - like a small bar of chocolate, or a single cake. I also have had some success in regulating the number of times I will have our local street food, a pasty!

But I am not successful at planning to have fries once a month. I did decide I could not have a cafe meal more than once a fortnight.

I understand the principles.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
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MAWMAW101's Photo MAWMAW101 Posts: 12,756
11/29/18 9:17 A

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Day 25 — Smaller amounts, less often
emoticon I’m not sure I’ll ever be able to say I’ve accomplished this lesson but I am much better at using the idea. Last weekend was our get-together for Thanksgiving and I used the idea with each meal and only ate what I really like.

My favorites aren’t sweets, but carbs and fried foods are my downfall!
For the month of December:
I will add my favorite yeast biscuits only for Christmas Day
I will enjoy a hamburger while shopping with my best friend
I will save a trip to the Log Inn Restaurant for Spring Break!




Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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AURA18's Photo AURA18 Posts: 11,264
11/27/18 12:32 P

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Good to keep in mind - eat when hungry - smaller amounts slowly till satisfied.
~ Foods I enjoy occasionally have changed (rarely meat and sweets).
u.nu/4vra Mediterranean Diet
Study: Low-Carb Mediterranean Beats Low-Fat for Heart Health u.nu/opjs

November 2017, I overate during celebrations. Sticking to plan for December and strengthen resistance to cravings.
emoticon and focus on vital nutrients that my body can't produce:
amino acids, fatty acids, vitamins, minerals and water.
~ Sugar and starch are extra glucose stored as fat to burn when vital nutrients are depleted. Rely on plant protein and limit animal protein (2-3x/week).
~ Every meal eat leafy greens with healthy fats (olives, coconut flakes, MCT).
~ ~ Fat soluble vitamins (A D E K) need fats to absorb into cells.
"Essential nutrients" draxe.com/essential-nutrients/

Edited by: AURA18 at: 5/12/2019 (13:13)
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CAROLYNINJOY1's Photo CAROLYNINJOY1 Posts: 12,173
4/9/18 6:10 P

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100 Days Challenge, Day 25 Smaller amounts, less often

Today’s assignment

1. Write a list of your favorite foods. Put as many on the list as you want.

Ben & Jerry's ice cream, See's chocolate or Key lime truffles, waffle ice cream cones from Thrifty, Unjury protein chocolate shake with wheat germ added, homemade pizza.

2. Choose three of the best ones and write a plan for eating these foods in smaller amounts, less often. Be specific about when and how much you’ll eat.

I can have the Unjury protein chocolate shake with wheat germ added daily since it's EASY to fit into my nutritional plan. The homemade pizza fits into my planner once a month. I have one piece of See's when I get the 'need' for chocolate, which doesn't happen nearly as often as it did before. I plan for it on my nutritional planner. I've been leaving 150 calories 'floating' on days I think I might want to have something 'indulgent'. Sometimes I use them, sometimes I don't. I feel more in control of my mind, body and former cravings. Yay, victory has been a long time coming. I know at some point I might want a Thrifty waffle cone, but no longer CRAVE it and can be content having a 1/2 cup serving of ice cream when I plan for it once monthly.

3. If you wish, record the days and amounts on a calendar. Add your notes below.

It's all on my Spark Pages nutritional logs in case I want to revisit when I previously had anything but I'm very content right now and don't seem to have the same ideas about food.

Joy is a Choice. Choose joy moment by moment.

When all else fails, persistence prevails.

Injoy:) Carolyn

(Arizona - Mountain Standard Time)

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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (176,587)
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3/30/18 4:32 P

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Right now is a rough time ... I am starting day 9 of getting off a bingeing cycle. My plan is to eat clean for a month ... and then add smaller amounts of my "favorites" in controlled environments.

I don't want to life forever without dark chocolate ... I don't want to life forever between feast and famine either.
emoticon

Cat

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it's about learning how to dance in the rain.


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PAULALALALA's Photo PAULALALALA Posts: 27,254
3/29/18 7:10 P

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My favorite foods change from time to time. The foods that I love that I think I can get in trouble with are cheeses, breads, and yes....sweets. Some of my favorites (like salmon) are actually good for me.

OK -- I absolutely love the made-in-house restaurant rolls at a local Italian restaurant. We've not gone there for a couple months, and I might consider going there once a month and allowing myself one of the rolls. (These rolls are gigantic! Normal circumference but way high!)

I love a good cheesy pizza. I might consider scheduling one a month. I like to buy just a regular frozen cheese pizza then add a LOT of my own veggies like onions, peppers, mushrooms and olives.

Sweets? I do have a half gallon vanilla lowfat frozen yogurt in the freezer that I allow myself a couple servings a week. Sometimes it really is just what I want to finish the day, and it fits into the calorie count. Not so sure I would ever keep something like chocolate candy or cookies around, though. It might be setting myself up to fail.



Paula -- Waco, TX area
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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,348
3/29/18 6:21 P

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NOT feeling it today. My little inner rebel is stomping her feet saying smaller amounts less often is fine, but scheduling it?!? NOOOOOooooo

Huh. What resonates most with me is Linda’s comment, “This tool works great if I really use it....”
OK. Just carry on. My actual eating today is ok. Huh. emoticon

Edited by: SKIRUNNER1 at: 3/29/2018 (18:21)

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FUNLOVEN's Photo FUNLOVEN Posts: 2,828
3/29/18 12:44 P

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Yesterday was my DH's birthday and so I missed joining in the conversation, but I did go back and read all of your posts and left my comments. So now onto today -

My favorite foods?! I have very mixed feelings about this lesson. I want to embrace the concept that No Foods Are OFF-LIMITS, however, I have to go with Gil on this one. When I am attacked by a binge I think I might be better off not to have those Sweet Treats in my home. This thinking has to do with minimizing the damage. Also, I don't especially like the idea of planning my treats because in the past my lifestyle has been way to "unplanned".

I think I will do better to work on putting my focus on yesterdays lesson of Eating For Satisfaction.

I tried to do my 2 bite taste test last night at dinner. I felt pressured to take a chicken wing that was offered (yes, I know, I need to learn to say no) and after just 2 bites I noticed I did not like the flavor. This helped resist the same offer when the next plate of wings came to our table. Next, as I was eating my appetizer sized serving of Ahi Tuna, I realized I was not enjoying it and it lacked flavor. This is making me wonder what that was all about. I did, however, finish the serving because it was all I had planned to eat, it was healthy, and I didn't want to be hungry for something else. I really like this exercise and my awareness has increased more.

Sue

Michigan - EST

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


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GLORIAZ's Photo GLORIAZ Posts: 1,327
3/29/18 6:59 A

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Day 25......I like this one........I love sweets and pizza.......there I said it.........if I thought I couldn’t eat them, I would fail, so if I think that I can have “some” then life is good.
I’m enjoying this healthy way of living, I don’t feel like I’m on a diet. emoticon

One day at a time!


Gloria.
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MAWMAW101's Photo MAWMAW101 Posts: 12,756
3/29/18 6:27 A

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Day 25 Eat smaller amounts
This is a key lessons for me. Sometimes it’s still a struggle but I try to weigh and measure the things that are a challenge.
I have learned that some things are just not worth starting on at all!
Sweets have never been a craving for me but carbs are a different story.
At least now I know!


Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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AMYBELLES's Photo AMYBELLES Posts: 13,755
1/3/18 4:35 P

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This lesson is truly the key for success for me - I haven’t mastered moderation yet but I keep working on it and have really improved. Ideally, I would love to be able to completely stop eating white processed carbs/sugar - then I know the weight would come off fast, as it has in the past when I went on “low carb diets.". But now I know that kind of strict diet is not realistic for me, since I will go back to eating those foods again. So, it is much better for me not to deprive myself and treat myself once in a while - then I get the food out of my system and don’t need it for quite a while - foods like pasta and pizza, for instance. And when I do have them, I can limit myself to a small helping of pasta and two pieces of pizza. I stay away from french fries and chips when we go out to eat, substituting a salad or fruit as a side dish, because I cannot control myself and just eat a few off my plate. I can however, have a couple off someone else’s plate! We don’t keep crackers and chips in the house generally, but we had them over the holidays for a treat and now I had my fill of them. Sweets are foods I can eat a small portion of easily once in a while, since I don’t crave them as much. If I really am in the mood for it, I can eat a 1/2 cup of ice cream and it satisfies me.

Edited by: AMYBELLES at: 1/3/2018 (16:38)
**~Amy~**
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KALISWALKER's Photo KALISWALKER Posts: 23,668
12/1/17 2:16 P

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Day 25 Smaller amounts, less often

By using the guideline of smaller amounts, less often, I will not feel deprived. Knowing I get to enjoy them again in the future will help me manage the amounts of these foods instead of overeating.

Because I love my favorite foods so much, it's easy to give them a lot of power. But smaller amounts, less often of my favorite foods allows me to control my impulses, my eating, my calorie intake, my health, my size, my wardrobe, my energy, etc. Yes my life!

Perfect timing holidays coming up! How to have my favorite ‘bad foods’ such as ice cream? Put these foods into my planned eating (diet). Planning specific times and amounts for eating what I love, puts me in charge of the food, not the other way around.

1) Smaller portion – decrease the amount of bad foods I eat
2) What is the recommended portion size or should it be smaller?
3) Timing – less often than I currently do. ie. Instead of nightly, just once a week

Using the guideline of smaller amounts, less often, I can look forward to eating wonderful foods. Write a plan for eating of these foods in smaller amounts, less often. Be specific about when and how much I will eat.

After I've planned a favorite food such as ice cream into my meal plan, I can look forward to it and know I will be able to eat it. I won't feel deprived or left out.

Some of my favorite foods such as chips and crackers I do not eat, I totally avoid them. It will be 2 years in Jan. 1st.

Other favorite foods – ice cream, chocolates, mashed potatoes, desserts, stuffing/dressing, gravy, bacon, going out for breakfast, appetizers

Ice cream - Each time I go into WA on I-5 I will stop at Edaleen Dairy and get a child sized ice cream cone. No eating ice cream elsewhere. The child sized ice cream cone will be my lunch, so not extra calories!

Chocolates – only frozen baking chips that melt on my tongue – measured portion 30 grams. If from a box just one!

Mashed potatoes - only when I make them for guests.

Desserts – I share a dessert with hubby when we are out for dinner. I will do this only if there is a dessert at the restaurant we have not had there before. When we were out for a turkey dinner we shared a sticky toffee dessert, which was the same dessert we had there the previous week. It was not that special the second time around!

Dressing – seasonal and one cup only! Eat it VERY slowly and savor each bite. Do not keep leftovers, send it home with guests!

Gravy – 1/3 cup

Bacon - 3 slices = 120 calories.

Going out for breakfast - once a week to keep it special

Appetizer - put in same category as chip and crackers. NO!!! if appies are a 'meal' then choose wisely and limit to 500 calorie!

There are some foods I can’t have in the house, they get me in trouble. I keep going back to eat them till they are all gone. I am aware of it when I buy or make them, thinking it is for guests, yet I will still eat all the leftovers!

Favorite ‘bad foods’ - record the days and amounts on a calendar/menu plan. I will have to be more consistent with menu planning and recording all meals!

Yes I get last meal syndrome - feasting before I start a new round of dieting. My favorite thing is a tasty buffet. I love buffets! I have to continuously diet so I don't have these stops and restarts!

Note - You're in charge (not the food)!

Holiday Eating - Think of the calories and portion size!

I will remember this for holiday eating - Calorie Control Council - the average person consumes more than 4,500 calories on Thanksgiving Day! For the average woman, that's about three days worth of food. For me that's gaining more than one pound that day! For the average man, it's two days worth of food.

Turkey 3 ounces (think deck of cards) Calories 100

Mashed potatoes 1/2 cup (think scoop of ice cream) Calories 110

Gravy 1/3 cup (think golf ball) Calories 40

Stuffing 1/2 cup (think scoop of ice cream) Calories 150

Green bean casserole 1 cup Calories 140

Apple pie 1/8 of a 9-inch pie Calories 350

Happy Sparker Lynn 'A good girl with bad habits'

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Smaller Amounts Less Often

Mastered no, improved yes. Main thing I take from this lesson is to avoid feeling deprived. My goal is to eat foods that are nutritionally jam packed and avoid calorie dense non nutritional "fillers".

When I slipped up recently, I followed Spangle's advice as much as I could by considering first what I wanted and then taking very small amounts of what I was wanting (ice cream) several times...later it was brie on pumpernickel... .. lol but got right back on track next day and my program is protected.

Maria ~ So. Cal. ~ Pacific Time Zone
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11/30/17 1:09 P

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emoticon

Edited by: AURA18 at: 5/12/2019 (10:40)
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This lesson is … well … hard for me.

While I don’t want to live without my favorite foods forever… my favorite food list keeps changing. AND then there are some items that stopping when physically full just doesn’t seem to know their boundaries.

On emotionally good days … having controlled serving size of dark chocolate, good cheesecake, ice cream … works for me.

But right now, I am following a gluten, soy, dairy and sugar free protocol and I am amazed at how I don’t miss my “favorite” foods.

Our SIL is an alcoholic. We have had many, many conversations about how he personally will never touch alcohol again coz he has NO boundaries.

I don’t really know where life will be for me once I reach my goal. Just sayin’.
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MAWMAW101's Photo MAWMAW101 Posts: 12,756
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Day #25 Smaller Amounts, Less Often
This is not a lesson I’ve mastered but I have learned what items aren’t worth it for me to buy.
I’ve never been a person with a “sweet tooth” so I don’t crave them.
However those carbs (bread, pasta, potatoes, crackers, etc) are things I need to weigh and measure on occasion when I find the Scale going up.


Phyllis ~~
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11/30/17 6:32 A

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List my favorite foods: pasta dishes, spaghetti particularly, chocolate. But none of these are something I eat all the time. I know I can have them in moderation. Friday night we are having a women's supper at church. Our pastor and some of the men are cooking and serving. I noticed ingredients in the kitchen when I was there yesterday. It looks like lemon pepper chicken, green beans and baked potato are on the menu. No problem. Looks good. Only eat half the potato, portion control the chicken and green beans. Then I spotted the boxes of brownie mix. My husband is serving the table where I will be. I already instructed him to pick a small potato for my plate and to cut my brownie in half. He is a good cheerleader for me and he said he would be glad to eat the other half of the brownie. lol.
My daily "comfort" food is not food. It is a beverage - my coffee. If I drank it black it would not be an issue, but I love a good bit of cream and a teaspoon of sugar. If I drink too many cups, it can add up to a lot of empty calories. I have cut back how many cups of coffee I have a day and have been slowly decreasing my creamer content. I will also slowly decrease the sugar.
I so love my coffee and I include the calories in my tracker, so it is not sabotaging my weight loss.

Cheri from Georgia
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This one is still a work in progress for me. If something tastes great I do want more rather than less.

I do enjoy baking and have learned to enjoy one serving, not multiples, and make whatever I baked last a very long time.

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I did this yesterday. There is one baker in town that makes the most incredible doughnuts and rolls and I have something from there about every six months or so. I couldn't decide between a glazed doughnut and a filled long john with nut topping so I had both! I had about 1/3 of the long john and 1/4 of the doughnut along with cream of wheat, peach and milk for breakfast. I needed extra protein later for my body to handle the sugar but I did enjoy!



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Oh no, I missed a few days. My bad. Life seems a bit to hard for me right now. Lots of responsibilities but very little energy. Sinus problems. Also a couple of fun things like a guided historical boat ride today on the Buffalo River.

DAY 25 Smaller amounts less often. emoticon

This sounds to me like "planning ahead." Not a new concept by any means.

A friend has a piece of good chocolate each afternoon.

So some of my favorite foods:

"Skinny" chocolate which I get mailed to me
cheesecake of any kind
ice cream: maple walnut, vanilla, butter pecan
Popcorn with butter
cookies--macademia nut which they make in our building daily
Ferrero Rocher Fine Hazelnut Chocolates
hot fudge sundae with nuts
whipped cream on anything

Hmmm...now decide when I might have something regularly -in a smaller amount than I am used to????

I need to think about that!

Obviously these can be trigger foods. So this is very tricky! emoticon

chris




Edited by: CTUPTON at: 7/25/2017 (20:31)
I have to be diligent about caring for myself. 100 DAYS OF WEIGHT LOSS is a great way for me to keep focused. Day 1 is July 1, 2017. Build habits to produce success. Most of these habits I have at least tried before but did not sustain. First habit: delay eating by using a timer.
LONG TERM GOAL: Reduce A1C,BP,tryglicerides,and weight.Evening Eating Sabotage Myself Frustration ..Help! www.sparkpeople.com/myspark/groups_i
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Aha, Gill. You need to visit our village bakery. Excellent Cornish pasties in non-Cornish sizes. No use to a hungry fisherman but an occasional treat for a peckish teacher.

Day 25: Certain foods are off limits for me so I need to avoid experimenting with sugary trigger foods.

Happy to say that areas of progress since last tackling this page are:

#Portion control is much improved.
#I can stop at one of something.
#Weight had gone up 9lbs over the previous 12 months at the beginning of May. I have lost 6lbs since then despite having increasing problems with mobility.
# Constructive talk about portion control and quantity of food Hubby brings into the house.
# Far less snack food consumed.
# Less 'boredom' eating in the evenings.
# I controlled a big emotional blip better than previously in terms of reaching for food as an emotional crutch.

Roll on the next 25 days.




Edited by: DI_NAMIC at: 7/25/2017 (14:25)
Diana UK GMT (EST + 5hrs)

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I don't have much to add to this; I am improving all the time with being satisfied with smaller amounts, less often. And I am accepting now that to stay small, I have to eat small.

One thing I have had success with is a pasty. These can be whoppers! and I used to feel 'deprived' if I didn't have a big one. Now I choose to buy one (about fortnightly) from a baker who makes smaller pasties, and often eat it with tomato and cucumber on the side.

I have also stopped buying large bags of potato chips.

emoticon

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

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Smaller mounts is something that I always try to bear in mind. I've tried the 'mini meals' too. I have found that works for me. When I am at my planning best, I do that even on work days. I throw in extra veggies, fruit or string cheese. Just something small. Definitely works for me.

Babs
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AURA18's Photo AURA18 Posts: 11,264
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Day 25, Smaller amounts, less often Good to keep in mind---eat when HUNGRY smaller amounts slowly till SATISFIED. Foods I enjoy occasionally have changed too!...Now almonds, cottage cheese, & rotisserie chicken (no more salty and food with low nutrition)

Edited by: AURA18 at: 11/27/2018 (12:41)
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7/25/17 10:29 A

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Day 25, Smaller amounts, less often

This lesson has worked so well for me. My pasta servings are smaller, my potato servings are smaller; my sandwiches only have one slice of bread, etc. That lets me have a lot of the things I enjoy. Today I am having a treat after lunch; it is planned into my calorie range and will add the fiber I need. I will have a small bowl of raspberries with just a small dribble of chocolate syrup. It will be tasty and sweet but I won't go crazy with it.

Chele, I don't feel deprived either....I love knowing the choice is mine and that I am choosing to be healthier.

It is still smaller amounts less often because I very seldom have sweets (the chocolate) during the week, and in the past it would have been twice as many berries, over ice cream, with a lot of chocolate!

Exercise today - going back to my squats and lunges

Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

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7/25/17 8:39 A

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I have gotten back into measuring again. Smaller amounts of some foods help my glucose stay at healthier levels. I can have the pasta, just less of it.

Not feeling deprived (most of the time) is a great feeling! I still think about sweets, but maybe I can figure our how to fit some in, or healthier substitutes for them.


C

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MAWMAW101's Photo MAWMAW101 Posts: 12,756
7/25/17 7:53 A

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Day #25 Smaller Amounts, Less Often

It is still easier for me to avoid starting on certain things when I know I won't be able to stop.
What I eat now is for nutrition so things I avoid eating are not worth it to me. I don't feel deprived, I feel more in control when I just don't buy them in the first place.
I'm still working on smaller amounts especially when I eat out.

Phyllis ~~
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AURA18's Photo AURA18 Posts: 11,264
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I enjoyed reading ALL the posts emoticon s emoticon emoticon emoticon

Edited by: AURA18 at: 11/27/2018 (12:40)
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3/26/17 8:28 A

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It is so easy to just let myself binge. Mindfulness is key!

C

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
3/25/17 4:34 P

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Day 25: Smaller amounts, less often
Contrary to what you might think, you don't need to stop eating all of your favorite foods in order to manage your weight. Instead of avoiding yummy treats such as ice cream or chocolate-chip cookies, plan them into your program. But do it with this special guideline:
Smaller amounts, less often
Think about a favorite food, such as ice cream, that gets you into trouble. First, decide how much is a smaller amount. If you typically eat a large bowl of ice cream every night, you might decrease the amount to one-half cup, or a small cone at the ice cream shop. Then determine how often you'll eat ice cream, perhaps every Friday instead of nightly.
Avoid feeling deprived
Once you've planned a favorite food such as ice cream into your diet, you can look forward to it all week. Because you know you eventually get to have it, you won't be as likely to feel deprived or left out.
You're in charge
Because you love your favorite foods so much, it's easy to give them a lot of power. But this allows food to control your diet, and sometimes, your life. When you plan specific times and amounts for eating what you love, you get back to you being in charge of the food, not the other way around.
By using the guideline of smaller amounts, less often, you can actually look forward to eating wonderful foods. Knowing you'll get to enjoy them again in the future will also help you manage the amounts of these foods instead of overeating.
Write a list of your favorite foods. Put as many on the list as you want.
Choose three of the best ones and write a plan for eating these foods in smaller amounts, less often. Be specific about when and how much you'll eat.
If you wish, record the days and amounts on a calendar. For example, you might decide you'll eat bacon every Saturday, but limit it to two strips.- funny I had bacon today and did limit it to two strips.
So far it is still easier for me to avoid starting on certain things when I know I won't be able to stop
I need to get planning my menu and maybe even adding my favorite foods and planning on some snacks esp. special snacks. workshop (spring tops event) is over and not I need to get back to ME. it is so worth it being a KOPS it is hard. good thing I was way below goal now to get back there again. I do want to go lower. so need to get back on my program, my lifestyle change. I need to work on not going back to old bad habits.

Leslie Knudson
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3/25/17 3:54 P

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Day 25 - Smaller Amounts Less Often
Will I ever be really on top of this one? I've got the less often down pat. No S has helped me to do that. I also try not to be exposed to my trigger foods at home. I may never be able to have a really decadent dessert in the house unless I can learn to make two servings and plan it into my week.

I made homemade sticky buns last week and simply couldn't leave them alone. Good thing I didn't make a huge amount. It at least confirmed the fact that I am not ready to have something like that just sitting on the counter. Maybe I never will be - that is okay; health is more important.

Now some things like meat, pasta, potatoes, or other savory things I can have, because I can manage with a much smaller portion than I used to have. It may still not be as much as I really would like but I can have a satisfying amount and supplement with more veggies and salad. I think I have the savory down pat. I eat tons of veggies, some fruit every day, and an occasional yogurt but.....really decadent, homemade, wonderful sweets, are my krypton.


Wanda

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Forgive Everyone.
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I'm not ready for this lesson yet. There are still things I cannot eat in moderation. If I start I cannot stop. If I cheat 1 day, it will take me 3 days of hard choices and will power to get back on track. If I cheat for a week, it will take me 3 weeks to get back in track.

I am told this gets better as you stay away from your trigger foods longer and there will come a day when I can just have a crusty roll and be done with it and put it out of my head. After all it's just food. That day has not yet arrived for me.



you don't have to see the whole staircase. Just take the first step.


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3/25/17 2:48 P

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That "smaller amount" worked well for me yesterday with the pasta. I wouldn't have it often, but knowing I can have a portion if I really want it is great.

Sweets...nope...I can't trust me with them right now. Perhaps one day I will try, like with the Fiber One 90 calorie snack bars. Right now even those aren't safe for me.

My goals are to get the weight off, triglycerides down and glucose stable. That keeps me busy and focused....a day at a time.

In all things, I will acknowledge Christ, my Savior and strength of my life.
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Right now I am following my food elimination protocol that my doc suggested.

I have found that eating 3 meals a day ... has reduced my "hunger" level. I am doing great coz I got my brain on board.

Change your mind ... and the rest WILL follow.
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Cat

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3/25/17 7:41 A

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Right now I am focused and in control of staying on plan, which makes smaller amounts less often easy to follow. I have learned that I need to continue to cycle through these lessons to remain focused and in control.

I have learned that one serving, or a half serving of something sweet is enough to satisfy, and I don't need it everyday.

When I wasn't focused, heck I could eat an entire box of Little Debbies in the car on the way home from work, it was not a pretty sight. Thank you Linda Spangle for helping me to break that habit forever.

My favorite food is still cheesecake, followed by really good baked macaroni and cheese. I might have a piece of cheesecake twice a year, and the baked mac n cheese two or three times a year. Savoring each bite and eating it slowly.



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11/22/16 10:13 A

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Great posts. Day 25 is a lesson I definitely can relate to. I've tried numerous times to simply eliminate trigger foods. Took me forever to realize - gosh, that didn't work!

I have a long list of favorite foods. Some of those foods are Snickers and cheesecake. My oh my - I will work them in though.

Babs
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11/6/16 12:16 P

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Hmmmm ... my favorite food list seems to have changed.

Ice cream
Very, very good cheese cake
Hubby's dad's fudge pecan pie

I am working these into my plan ... but spread out.

I am having a piece of fudge pecan pie for Thanksgiving!! One piece, sitting still paying attention to each bite.

Cat

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it's about learning how to dance in the rain.


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11/4/16 3:03 A

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It was so great to read all these posts - I can identify with pretty much something in everyone's post! We are all so alike - yet all so uniquely different.

The main features of my Day 25 are buying single-serving portions (like many of you, if I bring it into the house, it'll get eaten!) - and planning to eat something another day (at the weekend usually). I guess I'm not such a failure as I sometimes feel, because these two strategies DO work MOST OF THE TIME!
emoticon

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

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11/3/16 3:52 P

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Great job, dj!! I have chosen fig newtons a few times too. Love them and they really aren't too bad for us. Another thing I choose in a pinch is string cheese. It is often available in mini marts and other places that carry a lot of snacks.

I think you did well even on the day you ate 4 or 5 newtons.
emoticon effort!

Wanda

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Forgive Everyone.
Life is not fair, but it is good.

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11/3/16 12:51 P

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Maria and Wanda ... had to laugh ... and have to own up to I have been called both ... so I guess that makes me a 'quirky rebel'! emoticon

I've been working so hard on changing the foods I eat from 'filler' to nutritious 'fuel' over the last 3 years that it's finally starting to become my norm. Lessons from 100 Days has helped me immensely in taking some of the final 'steps' I think in getting past having issues with what used to be my favorite foods that were 'less than good' for me.

I was pretty at odds with this lesson last time due to my addictive nature and 'smaller amounts, less often' on my 'trigger' foods just wouldn't fly. But that was then and now I've found I've changed ... and some of these lessons can come back up and be useful due to changed circumstances.

One example recently would be from our recent weekender trip - we were buying 'snacks' to take back to the hotel room ... I went up/down the candy, cookie, chip, nuts aisle multiple times hoping to find 'something' more to the healthy side but thought I might just have to splurge and have a candy bar. Whereas before I would have a problem choosing WHICH candy bar to get (and would usually end up getting 2 perhaps 3 of my different faves because I couldn't decide on ONE - ha!) ... this time NONE of them even appealed to me. I searched and searched the aisles - even went over to the dairy section to find something there but unfortunately not ... so FINALLY I spotted something on one of the lower shelves back at the candy/cookie/nut aisle ... FIG NEWTONS!

Now in the past I could put down a huge amount of a bag of Fig Newtons ... this was a small 'snack size' ... when I picked it up I instantly thought "I bet I'll eat this whole thing though" ... as in I 'knew' I would have one and probably not be able to stop.

Step in 100 Days!!!! Whooo-hooo! When I sat down to eat them I 'remembered' to eat slowly, feel the texture, savor the flavor ... and I had two and was satisfied. I did not 'throw away' the rest (I balk at throwing away food)... and did not do 'as well' the next day ... I finished off the package ... I think there were maybe 4 or 6 left ... but I observed - I was far too full from overeating them and the 'extra' servings DID NOT taste as good as the first two bites or so!

So - even though I'm doing better ... even on 'healthier' options ... STILL room to improve and reinforce, practice, practice, practice!!!!!

dj ~ Big Island Hawaii
Whole-foods, Plant-based, No Sugar/Flour/Snacks, Moderate Exercise, Spiritually Focused/Supported - that's the plan!

"...casting all your cares on Him, for He cares about you." 1 Peter 5:7
"Know well what leads you forward and what holds you back, and choose the path that leads to Wisdom." ~ Buddha
"When diet is wrong medicine is of no use, when diet is correct medicine is of no need." ~Ayurvedic Proverb


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11/3/16 12:40 P

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Edited by: AURA18 at: 3/27/2017 (15:50)
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11/3/16 11:34 A

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Day 25 - unbelievable... we are 25% through the book!

This lesson really works! We just returned from a 20 day road trip. Think about that. How many menus did I see?? I only ordered dessert twice, and it was when we were eating with friends so it was a special time. Not only that but I shared the dessert both times. Both things were something that I can't have at home...German Chocolate Cake (fresh baked) and ice cream. No! Not cake 'n ice cream....two different desserts several days apart. I also usually had a side salad and soup for lunch, small breakfasts, and way too much southwest food for dinner - but no huge meals. I came home up a few pounds but it turned out to be fluid retention because it is gone after two days. I am so pleased and I had a great time.

Putting this lesson to work was part of my plan for the trip.

SLEEKY, I love that the books backs up and strengthens you in the good things that you are already doing. We need that reinforcement!

Pam, single portions are smart! Sometimes I buy large amounts but if I do, a marker reminds me of the portion size. For instance: A bag of chips may say "14, NO MORE!!!". When I see that it reminds me to count those chips out and put the bag away!

Leslie, You are right; some things just don't need to come home. After many struggles I am finally leaving them on the store shelf.

Susan, I eat my cookies that way too. I've already mentioned cake and ice cream - I think homemade cookies would have to be my third big NO-NO. Thankfully my hub loves store-bought cookies and I don't, so I ignore his. If I bake though, I eat one cookie and eat it with a meal or as a later treat with a cup of tea. Somehow the meal or the tea keeps it from being "all about the cookie" because when that happens I just want COOKIES....MORE COOKIES!! Yes, I think the Cookie Monster is in my family tree.

Chuckling at your "rebel" comment, Maria.....hubs calls me a rebel. I just think I'm a bit quirky.

Wanda

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11/3/16 9:26 A

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The way that I see this day today is that there are some 'former favorites' (as Sleezy pointed out as well) that will remain as former favorites. If there is a food though that I once enjoyed and I can have it in a single serving without feeling compelled to have more than it stays in my food plan. Otherwise it goes.

This has been a process of trial and error. For example, I am not sure why but I can eat two bites of dark chocolate (70% cacao) but not of milk chocolate. So, when I want chocolate that is what I have.

I can eat a single individual bag of chips (crisps for our UK friends) and be okay with that but if I buy a larger bag I find that my hand stays in it until it hits bottom. What the difference is I haven't quite figured out but I would rather buy the individual bags and go with that.

As long as I can either buy or make something so it is a single serving my mind seems to accept that well. So, that is what I go with.

I have swore off all desserts for the time being (to be discussed at a later date). Again, if I am away from home and there are single servings of a cookie I can have that and accept it well so some of this is definitely in my mind.

This has all taken a long time to do so for you newcomers do not be weary if you don't get it the first time around. I have been working on this a long time and as long as I remain open to the process I move forward.

TweetyX2 (Pam B.)
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A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

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

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11/3/16 8:17 A

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Day 25 – Smaller amounts, less often
I’m finding it interesting that a number of the 100 DWL lessons are things I had already begun to incorporate in my current healthy lifestyle plan. Three of my favorite foods (I am going to think of them as former favorites from now on and develop a new list of healthier favorites.) pizza, chocolate/caramel candies and potato chips are something I am choosing to eliminate from my diet.
However there are some I would label as “foods to enjoy occasionally” – corn chips, bagels, bacon and turkey sausage/potato hash.
My plan for these foods is:
Corn chips – a measured portion to eat along with homemade chili two or three times a month.
Bagels – A breakfast sandwich on a bagel has been a long time favorite. Now I will use just half the bagel, add bell pepper or tomato with an egg and omit any cheese. Limit to one per week.
Bacon – Plan for a BLT once a month
Breakfast hash – Limit portion to ½ cup twice a month.


Cheryl
Central Florida
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"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


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11/3/16 7:16 A

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Day 25, 100 Days Smaller amounts, less often

I love Pizza and ice cream. I do eat them in smaller amounts, moderation. before I couldn't have them in house without over indulging. Now if It fits into my exchanges I will have my foods in moderation.

I recently started to make a menu so if pizza is on menu then I have 2 pieces with a salad. ice cream if I have a carb left I can have a serving which is 1/2 cup. As long as I know the exchanges or nutrition info where I can figure it out. Yes some recipes will have to be put into a recipe calculator.

If there are somethings that I will over indulge then it don't come into the house.

Leslie Knudson
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MAWMAW101's Photo MAWMAW101 Posts: 12,756
11/3/16 6:57 A

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I'm with Chele on this one, at least until I get to goal weight.

Day #25 Smaller Amounts, Less Often
So far it is still easier for me to avoid starting on certain things when I know I won't be able to stop. Now, what I eat is more about nutrition so a lot of things I avoid eating are not worth it to me. I don't feel deprived, I feel more in control when I just don't buy them in the first place.

Maybe for the holidays I will test the theory of smaller amounts, less often, but not yet. It is easier not to start and the longer I go without them the less I think about them.

Phyllis ~~
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20/20 Vision- What we focus on expands. “Never give up on the dream!”


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CD13384562 Posts: 7,356
11/3/16 6:14 A

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Day 25 - Smaller amounts (of favorite foods) less often

I have a lot of favorites. For the purpose of this exercise, which I believe I have mastered, I will say it's my home baked chocolate chip cookies.

My plan for this, or any other favorite, is to know the point value before it goes into my mouth. For a recipe, I run it through recipe builder first.

I baked a batch of 24 chocolate chip cookies on October 18th. They are also Tom's favorite. 12 of them were given to a friend. The two of us have eaten 10 of the other 12 and the remaining 2 are in a zip lock bag on the Hoosier.

I have learned to enjoy the sweet taste of just one cookie with an evening cup of tea, around once a week with my sweetie.

I used to eat six or more at a time, but now I'm different!

This is another example of how the multiple days of this program create building blocks that work in unison.

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11/3/16 4:56 A

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My response is very similar to last time...

Day 25:

Favorite foods that I plan on eating in smaller amounts. Hmmm.
When will I eat them and how much of them will I eat?

Oohhh… I am still not mentally ready for this yet. Right now I am not mentally missing anything other than high sugar foods. I will have to revisit this one.

I have been having smaller amounts of all foods that have a little more fat or salt than I should really have.

While I am not ready to list specific foods I continue to try to eat less of any sweets I desire on an “S” day. I will eat it on a plate and eat it slowly. I will not sneak eat.



C

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10/3/16 8:54 P

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For the purpose of this exercise, I can't really name 2 or 3 "favorite" foods. I do have intermittent inclinations for foods I do not ordinarily eat. The last was a pecan danish. I have certain days when I tend to be less hungry or otherwise eat fewer calories than usual. When I was thinking about the Danish, I kept looking at the store until I found one that looked scrumptious. Then I cut it in half, tossed half, and had the other part only after I had eaten a small regular meal. I'm not always this good but I do make a rule to never substitute sweet calories for protein calories!



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7/7/16 7:21 A

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Linda, I feel for ya. My teenage girls have some snacks and ice cream too. Some days it is easy to say no to myself. Other days I get tempted.... but so far I have held on to my control. The snacks stay out of sight and the ice cream goes in the back of the freezer.


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JUSTME9898's Photo JUSTME9898 Posts: 3,461
7/6/16 9:33 P

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My house is full of things I should not eat, but they belong to my daughter's family. Somehow my brain usually computes that. There are some foods I just can't taste because I will just keep on "tasting", but I have manged my ice cream addiction. MY daughter has ice cream in the house all the time and it is one of my downfalls. I have found that I can eat one fudgecycle and it answers my craving when I keep seeing her ice cream in the freezer and one is enough.
If I ate ice cream it would be a whole pint and then more the next day. I just have to stay away from the real stuff

goal is to be able to walk again
Linda
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6/26/16 6:10 P

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Pam - 21 years recovery! Thank you for posting that. I don't feel 'unstable' with 13 years but sometimes when I look ahead to 'xyz' number of years I often get a thought about 'what if' ... it helps to hear other people do it and I can too! Inspiring! emoticon ~dj

dj ~ Big Island Hawaii
Whole-foods, Plant-based, No Sugar/Flour/Snacks, Moderate Exercise, Spiritually Focused/Supported - that's the plan!

"...casting all your cares on Him, for He cares about you." 1 Peter 5:7
"Know well what leads you forward and what holds you back, and choose the path that leads to Wisdom." ~ Buddha
"When diet is wrong medicine is of no use, when diet is correct medicine is of no need." ~Ayurvedic Proverb


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6/26/16 6:07 P

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I think a lot of us have a little bit of a 'rebellious' streak in us - ha!

Thanks so much everybody for your comments and support. If I didn't feel like I do about this group, I might not have posted everything I did.

Had I come across this book years ago I probably would have responded to each lesson and been able to apply more lessons than I do now. But, at this point, I already do a lot of this ... and some lessons step over my 'boundaries' ... but it is all good information and if I can't use it maybe someone I know can ... as in if talking about weight issues with someone ... I might be able to pass a "Spangle" tip or two along.

dj ~ Big Island Hawaii
Whole-foods, Plant-based, No Sugar/Flour/Snacks, Moderate Exercise, Spiritually Focused/Supported - that's the plan!

"...casting all your cares on Him, for He cares about you." 1 Peter 5:7
"Know well what leads you forward and what holds you back, and choose the path that leads to Wisdom." ~ Buddha
"When diet is wrong medicine is of no use, when diet is correct medicine is of no need." ~Ayurvedic Proverb


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6/26/16 4:38 P

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Maria you rebel you! emoticon

C

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6/26/16 4:25 P

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emoticon Chele and Skirunner. First few times through, I was working practically 24/7 and I got so much out of reading each chapter that I rarely did the any of the exercises. Now I am (thankfully) retired. I'm still not doing them. I read them, think about them but almost never do them. Not sure if it is the rebel in me or what. emoticon

Edited by: GOCALGAL at: 6/26/2016 (16:28)
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6/26/16 1:57 P

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Chele- I agree 100% with choosing whether to do the exercises or not. Sometimes I do them in my head- I think, like ski racers visualizing the course, that often helps as much as actually doing them, especially for trigger foods.



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6/26/16 10:39 A

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DJ: Thank you for your post. I agree with you! There are some foods that I can not have at all. They can't be in the house. Thank goodness the kids understand and support me.

I do not use the magic notebook. As everyone knows by now I do not log anything, or write anywhere (other than here). I don't want to think about food. I just make sure there are healthy foods in the house as they are good for me and my family. I do not want to plan when I will eat a food that is not good for me. If I choose to eat it I will, and will hopefully be happy about it. That being said, there are many that love the journal, love the planning, and it works well for them. That is awesome! It is great when our team members find something that works for them.

I know that when I have something that is not a great choice (like eating out last night), my mental state is not the greatest (like right now). The box of donuts in the supermarket this morning looked awesome.... but I did not buy them. Sweets... or a sweet food / sauce is a trigger.

I feel for you, and like the rest of the team, I am here for you. You are NOT the odd one! You are taking the book chapter by chapter and doing what is best for you! emoticon

Like you, I am taking the book one chapter at a time. I will only try out chapters that I feel will be a positive experience for me.
emoticon

Thank you for being part of this team!

Chele emoticon



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6/26/16 10:23 A

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Maria: That is great that you are slowly able to add foods you used to eat, that you enjoy! emoticon

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Wanda: Great job getting back on track! emoticon

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6/26/16 10:20 A

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Pam: I agree with you on the conflicting info. Some of the chapters seem to be almost the opposite of others. emoticon emoticon

I look at it this way: One chapter may help one person, another chapter may help another. Each chapter gives the reader a new way to look at something. Maybe chapter 24 does not work for that person but chapter 25 does. I know this has happened to me in this book (often).

I also feel your "pain" with the sherbet. Some foods set me off to desire other foods. I went out to eat last night... a very rare thing. I am fighting eating poorly today. I feel my healthy food mental state is weaker today. emoticon

emoticon Yes she should have warnings. I am also reading the "No S Diet" book and he does that. It helps a lot.

Since she does not, I have made them for myself. Each chapter is an idea. I can choose to try it or choose not to try it. emoticon emoticon


Chele emoticon

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6/26/16 2:20 A

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DJ I agree with you totally. I had trouble with this day as well for good reason. As it has been said in the 12 Step program, "Take what you need and leave the rest."
I am in 21 years of recovery. Life, when lived addiction free, is the best and sweetest thing there is.

Pam

TweetyX2 (Pam B.)
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A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

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

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















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6/26/16 1:58 A

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DJ emoticon emoticon What you have accomplished with sobriety and healthy eating is emoticon

emoticon emoticon Maria

Maria ~ So. Cal. ~ Pacific Time Zone
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6/26/16 12:18 A

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This lesson for me is counter productive. I do understand the principle Linda is presenting but as she used examples of yummy treats such as ice cream or cookies - which are some of my favorite foods (in the past) - she says to include them in your program but with the guideline 'smaller amounts, less often'.

To me my previous favorite foods - especially the sweet side of things but even the fatty/salty type foods - are not foods I should learn to eat less often in smaller amounts because they are either 'fillers' and/or not 'good' fuel or nutritionally deficit. I want to approach this all as in retraining my body/mind/taste buds to changing and loving foods that are NOT fillers... which are greatly the cause of a lot of my emotional "addictive" eating in the first place because they do work on our brains/bodies in that way ... eventually getting us 'hooked' on them. Thinking about these foods all week for a future 'planned/eat less encounter' does not resolve my food issue problems at the core. It would just 'perhaps' keep them going on a - hopefully - more managed level?

That may work out for most people but not for people with addiction problems/tendencies. I will share that I am a recovering alcoholic ... 13 years sobriety. As most people now are aware you can cure/fix one addiction but it can easily transfer to something else ... like food (ha!) or exercise or work or shopping or anything really. I instantly transferred to sugar - I was eating fruits from my first sober day onward like I had never had fruit before. But wow! Could I put down an orchard - ha! It was my body 'missing' the sugar from the alcohol. So - new problem ...

So, for me, and maybe some others reading this book, some of these things won't work and are too risky to do if one has made progress already in getting 'away' from these addictive triggers. Eating smaller amounts, less often of 'trigger' foods for me is the same as allowing myself to have 'just' one alcoholic drink because I planned for it and I'm only going to have a small glass of wine - not the largest glass available at the bar - ha! You have to know yourself. Some recovering alcoholics CAN do this at some point in time...go out and have just one drink. I never want to go back to the 'state' I was in just prior to my sobriety so this is too much of a risk for me and simply not worth it. Ironically, I'm almost to the same place now in regards to certain foods.

You're In Charge

Linda refers to planning and eating what you love so you are in charge of the food instead of the other way around.

This, to me, again is counter productive if it involves filler foods lieu of fuel foods. If I have an addictive tendency toward ice cream, sweets (or whatever the food may be) planning and eating less does not 'cure' or 'resolve' the addiction. And there is 'risk' that I won't be able to control it every 'planned' time.

I realize not everybody is coming from the same place I am and thank goodness for that!!!! The world does not need more addicts of any kind - ha! And I sincerely hope these suggestions by Linda will help each of you and you can enjoy these foods in the way she suggests ... smaller amounts, less often.

For me however it's too risky.

But as CalGal just posted - we are all at different places and learning from each other.

I just wanted to maybe 'tip' you guys off a bit of why I seem to be odd one out on some of these lessons. And that's okay ... we all have to do what is appropriate of us.

Leslie - I do want to give you a emoticon acknowledgement for sticking with 100 Days so much longer than your first time!

And Cat - I had to smile at your comment you can't envision a life of never ever having some foods but some do not taste as good as memory...

THIS IS SO TRUE ... this is what I'm referring to in changing to healthier foods and allowing time for one's taste buds to change - sometimes we eventually crave the new food. Same thing with letting go of previously loved foods our -taste buds adjust - the next time we have them they just are not the same! I have been having this experience over and over as I slowly change the foods I eat.

Thanks for listening everybody ...

dj ~ Big Island Hawaii
Whole-foods, Plant-based, No Sugar/Flour/Snacks, Moderate Exercise, Spiritually Focused/Supported - that's the plan!

"...casting all your cares on Him, for He cares about you." 1 Peter 5:7
"Know well what leads you forward and what holds you back, and choose the path that leads to Wisdom." ~ Buddha
"When diet is wrong medicine is of no use, when diet is correct medicine is of no need." ~Ayurvedic Proverb


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6/25/16 7:00 P

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The interesting thing is that we are all at different places in our journey and learning from each other. I admire each of you for working out personalized methods to reach and maintain your goals! emoticon emoticon I am at a place where I am trying to safely tweak what I eat without weight creep. I have been slowly adding foods that I avoided or never ate in the past. When successful, it is a great feeling that lessens feelings of poor me and deprivation.

I avoided ribs forever, which I love, but now I buy a 2 serving size of barbeque riblets, split them with DH and eat my few pieces very slowly and savor them as much as possible. I have also added other former trigger foods like bacon and am content with just two slices. I kept switching brands until I found the one that satisfied best.

On the other hand my experiment with super light/healthy peach cobbler did not work because I was not at all successful with "smaller amounts less often". Then there are the foods that I wonder if I will ever be "in charge of" as Spangle suggests such as certain kinds of cookies and fancy ice creams. They still can't be in my house. Truly junk food, I avoid like the plague because it is designed to never satisfy and hooks people like me to crave more.

I will continue to try to safely add favorite foods like fruit cobbler and try to master the concept of smaller amounts, less often. It is an emoticon idea but hard, at least for me, to master. I will continue to practice, practice, practice. emoticon

Edited by: GOCALGAL at: 6/25/2016 (19:12)
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6/25/16 6:49 P

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In the past few years, I have been trying to adjust my idea of a "portion" by measuring and weighing on occasion and now, by using the No S Diet which allows a plate of food 3 times daily. It was a big change from my long-attempted "5 or 6 small meals a day" or 3 meals 2 snacks a day,
the problem with both of those is that my 5 or 6 small meals crept up to medium and then normal-sized meals. I couldn't hold the line. With 3 meals and 2 snacks, the same portion creep happened....usually with more and more calories in snacks and meals that ended with seconds.

The No S Diet helped me get past that but in the past couple weeks I have occasionally had sweets/snacks/seconds on a No S day AND on weekend days. That has to stop.....RIGHT NOW. I have been on track again this week and am determined to stay there.

Many plans will help you lose weight. You probably know what works for you. You will have to learn to be aware of portions whatever type of food lifestyle you choose. What does "smaller" mean; well it means choosing to eat less of some items than what is usual for you. As you progress you may downsize your portions more than once while you increase portions of healthier items.

We can do this! I am now eating three times a day...less often. I'm eating snacks/sweets/or seconds on S days...again less often. I'm weighing and measuring high fat or high calorie items occasionally to remind me how a "portion" looks.

Edited by: LIVINTODAY at: 6/25/2016 (18:50)
Wanda

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6/25/16 5:50 P

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Day 25: smaller amounts and less often.

I returned to edit my post because I really found this day to be troubling for me. I think some of Ms. Spangle advise seems to be at direct odds with each other. For example, in the first week you are to determine food vs. filler with the emphasis on food as fuel but then along comes this day and she is saying go ahead and have some of your favorite foods but in smaller amounts. Well, all of my favorite foods are fillers so how do I reconcile that?

I tried the smaller amounts with some orange sherbet Friday night. Originally, I measured out a small portion and it was satisfying. However, later than night the taste of that same sherbet reminded me of how much I enjoyed that sherbet. Those food thoughts kept coming back to me. No, I did not have to sit down and follow through on those food thoughts but I did. I ended up having 4x the amount of a single serving. Yes, I thought the flavor was great , and contrary to what Ms. Spangle says all the time, I enjoyed every single bite right down to the bottom of the carton. I ate it slowly. I savored it. I even recognized that it was the taste that I really liked. However, the bottom line is that it was the sugar taste that I was responding to and since I often find sugar addictive to me and the primary cause of why I overeat most foods that are fillers.

I want to lose weight and doing this is not helping me to meet that objective. This might be fine for someone who is just trying to deal with separating their emotions from their eating but for someone like myself who needs to lose weight it is counterproductive and I even believe it goes against the title of the book. I feel Ms. Spangle needed to say for those who feel they can stop at a smaller amount go ahead and for those who can't pass on this day.

As it has been said in the 12 Steps (which I have practiced for 21 years), "Two is not enough and one is too much."

I took the bait on this one but not with the results that I had hope for. I trust Ms. Spangle and I feel that she needs to realize not one size fits all.

Pam



Pam

Edited by: TWEETYX2 at: 6/26/2016 (02:13)
TweetyX2 (Pam B.)
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A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

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

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















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6/25/16 4:31 P

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Hubby and I eat the same thing for our meals ... he eats larger quantities and/or adds to it.

There are some trigger foods that I don't have in the house ... period. But others I plan into my day and savor the taste when I eat them. I can't envision a life of never, ever having some foods but I have noticed that some items do not tasted as good as the memory. Most all fried foods taste like a can of Crisco now.

Ice cream is still a fav ... so it is consumed in measured amounts in controlled environments.

Cat

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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,348
6/25/16 2:35 P

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I've been doing Spark meal plans (with exchanges) for more than a year now, so this is actually something I do fairly naturally at this point.



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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,588
6/25/16 11:06 A

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Yes, I really admire all of you who are catering for families as well - it must be much harder when the food you don't want to eat is all around you - and you are also responsible for providing, preparing and serving it up to the family! Much, much, easier on my own!

Gill

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6/25/16 9:15 A

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Gill: I have been on it for a week and I crave what you used to crave. If I let myself have some on "S" days I will have small amounts, and not everything of course!

If I only bought things for myself it would be easy and I could get smaller amounts. I am purchasing for a family of 4 so at times there are larger amounts of "non-healthy fuel items" around. I just make sure it is out of my sight (as much as possible).

C

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,588
6/25/16 8:43 A

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Day 25

Because I've been doing No S for a year now - I've seen a change in the foods I crave at the weekends. Initially I really craved ice-cream, crusty bread, sweets, biscuits, crisps and chocolate. Then it went more onto things like jam, lemon curd, creamy yoghurts, brownies, cheesecake. It ended up with being shortbread, crisps, chocolate. Lately Doritos have been more attractive than potato crisps. Pasties, bread, pizzas and chips (fries) are my fat/carb craves.

My plan, which I adhere to MOST of the time, is to only eat these things at weekends, or birthdays etc. And I generally buy appropriate amounts to limit the amount I will/can eat. It doesn't always work, but I am much, much better at this than I used to be. I quite often buy one cookie - instead of the packet or bag of cookies. I usually buy a maximum of 100g chocolate. Just lately I've tried buying 6" pizzas which I add toppings to - this sometimes works, sometimes leaves me wanting more. It's a work-in-progress.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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6/25/16 8:05 A

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Great job Leslie! We will make it to day 100 together! emoticon

C

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/25/16 7:40 A

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Day 25, 100 Days Smaller amounts, less often

Favorite foods- Not sure I have any I have lots of foods I love to eat though I like Pizza, Lasagna, Burritos, Tacos, Ice cream , candy chocolate mainly. Well candy, and maple nut ice cream I can not keep in the house . i do have vanilla schwans is hard to keep in house so right now I have Aldi's brand. I am able to control or it may be I am in the right frame of mind now.

What food should i use as a treat day I know I love a great breakfast out. Bacon or saugage with eggs and toast or pancakes. so I will do that Once a month. Eating 1/2 either taking home or leaving some on plate. So July 14 is my birthday that is t he day . I usually dont eat the foods that are triggers.

25 days I cant believe I am this far along.before I only got to day 7.

Eat your favorite foods but smaller amounts and less often.

decided on cones for smaller portions and not every day. I will work on limiting them to two to three times a month instead of daily.


Leslie Knudson
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6/25/16 7:33 A

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I feel the same way.....

Day 25:

Favorite foods that I plan on eating in smaller amounts. When will I eat them and how much of them will I eat.

Oohhh… I am not sure I am mentally ready for this yet. I think if I journal about it I will have the desire to eat it. Right now I am not mentally missing anything other than high sugar foods. I will have to revisit this one.

I have been having smaller amounts of all foods that have a little more fat or salt than I should really have. I have not had sweets as I did not have an “S” day until today. I was offered frozen yogurt Thursday night and I did not have it. While I am not ready to list specific foods I will eat less of any sweets I desire on an “S” day. emoticon

Tonight I am going out to dinner at a bar to watch a friend’s band play. I will use everything I learned so far. I will eat less and remember to savor my food. I will not take advantage because it is an “S” day. I am the designated driver so alcohol will not cloud my “fuel” judgement. I am thinking of having part of a dessert, but that depends on my mental state tonight. I don’t want to feel guilty after. That is another reason why I do not want to plan these foods. I usually feel guilty after I eat them. emoticon


Chele emoticon


C

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MAWMAW101's Photo MAWMAW101 Posts: 12,756
6/25/16 6:53 A

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Day #25 Smaller Amounts, Less Often
This is not a lesson that I have been able to master yet. So far it is still easier for me to avoid starting on certain things when I know I would not be able to stop. However for the past year my food has been more about nutrition so a lot of things I avoid eating are just not worth it to me. I don't feel deprived, I feel more in control when I just don't buy them in the first place.

Maybe some day I will test the theory of smaller amounts, less often but not yet. It is easier not to start and the longer I go without them the less I think about them.


Phyllis ~~
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6/20/16 6:51 P

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emoticon


Edited by: AURA18 at: 11/21/2018 (06:53)
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GOTTALUVPINK's Photo GOTTALUVPINK Posts: 613
1/26/16 2:11 P

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Planning.... another GREAT lesson. I always fall into the deprivation trap when I try to lose weight.... you know, the 'all or nothing' mentality. I just cannot wrap my brain around the idea of planning to eat small amounts of my favorite foods. I will keep working on this lesson!

Jodie


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