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APONI_KB's Photo APONI_KB Posts: 704
10/18/14 7:53 A

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I'll be honest, I'm going to have to take a pass on this one. Case in point, there is a candy dish at work. I have a major sweet tooth and my day 1 "used to" was that I used to hit that candy dish for a pick me up in the afternoon and now I grab my camera and head outside for a walk. The really tough thing is that my cube is on the isle so all afternoon people walk by opening candy, even better when they stop and chat with me for a minute while they're eating it.

Since I've started the 100 days I have managed not to touch a single piece of delicious, gooey chocolate in the shinny wrapper.

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I just feel like if I decided to go get just two bites I would lose my resolve and binge.

everyone has to find their own way though

"There's so much to discover,
think how much wiser we'll
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PATRICIA4472's Photo PATRICIA4472 Posts: 3,452
9/19/14 9:26 A

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This day's theme about two bites is a tough one to actually implement and be satisfied. It changes one's whole outlook on what it takes to "feel better" -- which is the point, isn't it? Two bites; two bites; repeat after me: Two Bites!

CRUISEPUPPY's Photo CRUISEPUPPY Posts: 5,644
8/8/14 7:01 A

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I've heard it said that the two BEST bites are the first bite and the last bite...so if possible, just stop at TWO! This removes the feeling of deprivation of trying to avoid it completely, and tricks your mind into thinking you had some. I love this tactic!


CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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1KINDREDSPIRIT3's Photo 1KINDREDSPIRIT3 Posts: 6,053
8/5/14 11:43 A

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Congrats on day 15!

Set yourself up for success and anything is possible. - SP



CD12757076 Posts: 2,884
8/5/14 8:32 A

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First two bites......being mindful of what we eat.....that is the task for the day! and yes! for every day!
I am ready and will follow this important advice today. Will check in on day #16 tomorrow.
emoticon emoticon emoticon

CD13384562 Posts: 7,356
7/23/14 7:20 A

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emoticon KindredSpirit/Barb!!!!

SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,495
7/23/14 5:15 A

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out of interest - KindredSpirit DID do the brownie 2-bite test - see her blog on the Day#16 thread - and it was a success :D

Edited by: SWEETENUFGILL at: 7/23/2014 (05:20)
CD13384562 Posts: 7,356
7/22/14 4:03 P

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I also like this technique for when you are a potluck/buffet or holiday meal. Good luck with "the test" . It sounds like you've already mastered it a couple of times.

MKBWNSUGAR's Photo MKBWNSUGAR Posts: 13,634
7/21/14 11:03 P

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I will not try the test but this did help when I was in a situation a couple of times where dessert was available and I could have fit it in my meal plan, but after taking one or 2 bites of the item I decided to throw it away because I didn't like it or it just didn't taste very good. In the past I would have eaten it anyway because I hate throwing food away. So I paid attention to the taste rather than on cleaning my plate for a change.

Martha
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The best preparation for tomorrow is doing your best today. H. Jackson Brown, Jr.


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CD13384562 Posts: 7,356
7/20/14 9:35 A

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Here is a link to Linda's blog about Day #15 and Day #16 which I think will give us some more clarification. I have also e-mailed her to see if she would like to add a few words to the discussion.

dietcoachcafeblog.com/first-two-bite
s-
are-magical-top-ten-1/




Edited by: CD13384562 at: 7/20/2014 (18:24)
1KINDREDSPIRIT3's Photo 1KINDREDSPIRIT3 Posts: 6,053
7/19/14 5:06 P

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Okay its official for me. I am not getting that brownie after two people kept eating...no way...its not important enough to test.

I am going to take a nap now cause I am once again beat.

cheers,
barbara

Set yourself up for success and anything is possible. - SP



SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,495
7/19/14 4:28 P

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I have to report that about 2 hours after I threw away my 2-bites cookie I found myself eating Ryvita with butter and jam (3) followed by 2 handfuls of salted mixed nuts. the 'trigger' of the cookie was not eliminated by throwing it away after 2 bites! I'm off to bed now to avoid any more eating!

1KINDREDSPIRIT3's Photo 1KINDREDSPIRIT3 Posts: 6,053
7/19/14 2:22 P

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I have to laugh cause guess what...I haven't had my two brownie bites, but that brownie has been lying in the back of my subconscious all day also.

On another topic (let's chat) I left this message listed below, but think I should've left it here instead.

"Listen, I posted my Day 15 to my blog as I usually do (with changes) and one of the Sparkers left a comment. She left this URL below (cut and paste). It is really GREAT and of value to everyone posting. It explains Day 15 better than I was understanding. I think you will enjoy it as I did:"

http://www.nytimes.com/2012/02/08/dining
/mindful-eating-as-food-for-thought.ht
ml?pagewanted=all&_r=1&

cheers
barbara

Set yourself up for success and anything is possible. - SP



SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,495
7/19/14 1:24 P

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Thanks Barbara! emoticon
and thanks for the link too

I was thinking about the cookie I was going to take my 'two bites' out of ALL DAY! Jeez!
I did it (I edited my earlier post below) but this has been the hardest lesson so far (and looks like tomorrow is a two-bites thing as well!)
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Edited by: SWEETENUFGILL at: 7/19/2014 (14:04)
1KINDREDSPIRIT3's Photo 1KINDREDSPIRIT3 Posts: 6,053
7/19/14 5:00 A

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Fabulous Rawcookie...you truly are a leader. Not only have you figured the reasoning behind the challenge, but laid out a foundation for us to follow. This talking with each other as we all do on this site is sooo helpful.

So after posting this I started to read a SP article by Sarah Haan, registered dietician. She writes, "There's more to healthy eating and weight loss than simply tracking your food. How you think about food and respond to hunger, eating cues, and cravings also affect your diet and overall health."

Ms. Haan also said, " Usually, the foods you crave are not a necessity, nor do they serve a life-sustaining need. Cravings, unlike hunger signals, will change over time, even over a period of 10 minutes. They are usually triggered by emotions (stress, boredom, sadness, etc.), an attachment or fondness for a certain food, or proximity to appetizing food. Unlike hunger, where any food will quell the sensation, only one specific food will satisfy a craving."

If you want to read this article, here is the URL: https://www.sparkpeople.com/resource/nutrit
ion_articles.asp?id=1436

take care
barbara

Edited by: 1KINDREDSPIRIT3 at: 7/19/2014 (05:11)
Set yourself up for success and anything is possible. - SP



SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,495
7/19/14 2:00 A

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Thanks to everyone for sharing so honestly - this Day is producing more discussion than any other before it! Your comments have helped me think about where I'm going with this.

Previously I thought maybe it was about being 'mindful' of what was in my mouth - but I think that lesson is covered later in the book actually.

I just re-read the Day #15 in the actual book - and can see that the task is to 'choose one of your favourite foods'. I know what she means, I was trying to avoid it! She means those foods that 'call' me from the fridge, or from the other side of the room.

I know the foods that have that effect on me. And cookies are my least-resistible foods (probably because they're also small, hard, and easy to eat quickly, secretly, and hide from view - and very portable!!!).

So - I am going to be very brave. I am going to buy ONE cookie from baker's shop, and I shall do the lesson as Linda suggests. I can also now read that the task set is to throw the rest away after the first two bites. OK.

I'm setting up my task now - and will edit later with the outcomes!

(a) choose one of your favourite foods: a Linzer cookie - two circles of almond shortbreads stuck together with jam and sprinkled with icing sugar (I think you might call is 'confectioner's sugar in US - not sure?)

(b) eat just two bites - appreciate the flavours - it was delicious - I love the flavour, I love the texture

(c) stop eating - throw the rest away - I took it down to the food waste bin at the bottom of the garden and dropped it in - it felt like a funeral :(

(d) with EACH FOOD YOU EAT TODAY pay close attention to the first two bites - I pretty much failed at this - I 'forgot' about this during the day - did apply it at breakfast and dinner though:-

I just had my breakfast: soya yoghurt, apple, maple syrup, cacao nibs: the first two were an explosion of juicy, cold, creamy, crisp, sharp, sweet, crunchy delight............. it was so lovely I did want to keep repeating the experience - but I don't go back for seconds

At dinner: baked sweet potato, lentil and soya chilli with cherry tomatoes: the first two mouthfuls gave me all the spice flavours, later on in the meal I was more into the textures. But I notice that I layer my food, so that I get different taste sensations as I eat - which 'refreshes' the taste buds.

Edited by: SWEETENUFGILL at: 7/19/2014 (14:01)
1KINDREDSPIRIT3's Photo 1KINDREDSPIRIT3 Posts: 6,053
7/18/14 7:43 P

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Linda Spangle says, “the first two bites of any food will always have the most flavor”. She tells us that eating after those two bites is just “feeding”. I am in a quandary. While I think this is sooo accurate, how do I stop after the first bite? Is enjoying the first two bites enough for me to end it there when mindless eating has been my modus operandi? Her answer is to pull in the flavors and textures and feeling over those first two bites. Then choose if more food is what I really want.

On one hand I know she is dead on right, but on the other, I simply don’t trust myself. My binging and gorging has known no end. This concept/skill is a new one to me since I have many triggers. Sometimes just eating something like chili or spaghetti triggers me to want to have a sweet behind it. This is why I am getting sweet fruits at the farmers market – to take care of this need. Think watermelon.
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You know the truth is I don’t care about the flavor because I have never concerned myself f with it, but I realize that’s the point of the exercise. My concern is stuffing food in my mouth and never getting enough. Lifewalk introduces David Kessler (The End of Overeating) who explains how some people are susceptible to food addiction. Lifewalk tells us that “his view is that for people who struggle with food addiction, two bites is like priming the pump, and can trigger an over-eating spree”.

My overeating is based on:

#1) mom saying I had to eat everything on the plate:
She was worried because I was so skinny, but it was a horrible habit that has been near impossible to break. And while, I am an adult and know better, it’s taken me years to overcome that habit. Quite frankly, I am not sure I have even kicked that habit, but I have certainly tried.

#2) something that I feel compelled to do (my compulsion):
I am well aware eating the whole food is not great, but I binge and overeat despite this knowledge. How will learning to enjoy the flavors help me overcome this?

However, despite all this negativity, I am willing to try. Tomorrow is Saturday. I could buy a brownie at Ledo’s…they are Y U M M Y. My job would be to take the two bites, drink in the flavor, and throw the rest away. Whew…this is a rough test for me and I cannot say whether I will really go through it.


Edited by: 1KINDREDSPIRIT3 at: 7/18/2014 (19:47)
Set yourself up for success and anything is possible. - SP



CD13424537 Posts: 1,434
7/18/14 4:33 P

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CD13384562 Posts: 7,356
7/18/14 9:55 A

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I will say that the last time I had a binge on (of all things!) Saltines,it did feel quite empowering to crush and throw out more than 3/4 of a box of them in order to put that little binge behind me and stop it in it's tracks.

I think "maybe" this is part of the lesson here ?

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CD14767897 SparkPoints: (14,592)
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7/18/14 6:11 A

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Day 15 First two bites

Honestly, this is why I always drink coffee or tea with dessert, because the first two bites taste the best, then if you drink some coffee or tea, the next two bites taste real good too.

I just can't go buy some wonderful dessert or the ingredients to make one, then have 2 bites and throw the rest away.
Personally, I have dessert when I want it, which isn't very often, but I only have a small amount and stay within my calorie limits for the day.

At the moment I don't have any dessert in the house, and it's a long trip to town.
Although, I will me mindful of how the first two bites of all foods I eat today taste as compared to the rest of the bites.

This is an interesting exercise, and I believe it would be EMPOWERING to be able to throw the rest of a luscious dessert away.
The next time I go to town, or someone brings a cake or something like that in the house, I will most definitely do this exercise correctly.

emoticon emoticon emoticon

Edited by: CD14767897 at: 7/18/2014 (06:26)
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,495
7/18/14 4:20 A

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I'm on Day 15 tomorrow - but already worried about it! So it was helpful to read through this thread. I also have the David Kessler book and have read it twice already - and am mindful of the 'trigger' foods. Linda Spangler's 'plan to eat it another time' is working for me at the moment. Like someone else said, I cannot cope with eating two bites then THROWING the rest away! First of all I thought maybe I'd get something like a single-serving pot of a lemon mousse or something - then it wouldn't matter if I ate it all - but I'm thinking this lesson is NOT about resisting temptation - it's about really focussing on the taste and feel of those first two bites. So I think what I will do is stick to my meal plan - and make a special effort to be really, really mindful about the effects of the first two bites of everything I eat tomorrow. For me, perhaps, the lesson will be about being more conscious/mindful of what I'm putting in my mouth.

CD13384562 Posts: 7,356
7/16/14 6:57 P

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Savoring our food is definitely a good habit to implement. Thanks for sharing your experience Cat.

'I'll have what she's having" emoticon

MTN_KITTEN's Photo MTN_KITTEN Posts: 9,703
7/16/14 12:32 P

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As a recovering binge eater I know I don't "taste" anything when plowing through whatever I am chomping on during an eating frenzy.

I took a class where we were told not to eat anything unless it was an 8-10 on our passion scale and truly slow down and savor the taste. Because taste was what we were suppose to do in the first place.

There is food that is fuel and foods that are ... anything but fuel. Being in the present and actually enjoying what we are doing is very important to our success.

I was in a really good place mentally and while in a restaurant ordered a decadent dessert. When it came I smelled it and then ate it very, very slooooooooowly with a small spoon putting the spoon down between each bite. I was heaven.

While eating, two ladies came over to the table to find out what I had ordered and was eating because I made it look so incredible they wanted it, too.

Cat

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


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CD13384562 Posts: 7,356
7/10/14 9:24 A

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• Choose one of your favorite foods such as carrot cake, and then focus on all the
details and tastes of the first two bites. Let yourself appreciate the flavors. Write
down the food you choose for this exercise.

cheesecake
• After the first two bites, stop eating and get rid of the rest of the food. In the
space below, describe your response to this experience.

I bought a small slice of cheesecake that had chocolate swirled on top. The entire slice would have been, at best, 4 bites.

The two bites were creamy, smooth, melt in your mouth goodness. To keep myself from eating the rest, I smashed it up with my fork and threw it in the trash.

Honestly, as good as it tastes, I would have preferred my fruit/non fat yogurt snack of one cup mixed berries, one sliced banana with a container of non-fat strawberry yogurt stirred into it, for the same point value as those two bites.

Might, they be worth it in the future, if I were craving it, perhaps. I think where the two bites comes into play for me, would be more like at a Holiday buffet where there is so much food to choose from that you put just one spoonful (two bites worth) of each item on your plate.


CD10163029 Posts: 2,791
10/26/11 4:03 P

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Nora, do let us know how it goes...

as I've shared, this tends to be a very difficult thing for me, gets my brain, body & mouth doing the yippee skippy for more! perhaps the aspect that is making you uncomfortable, and I think it is ok to say "can't go there" perhaps with specific trigger foods (for me, like pizza, m&m's & brownies! LOL ;)

but what if it is a non-trigger food... or trying something new, like sharing a desired dessert like a seasonal flavor of cheesecake with a friend at dinner or trying a special sample at the store... or taking a sliver of a special dessert at a buffet....

if there is leftovers, taking the rest home to enjoy later...

often there are other ways around, we rarely truly need to toss the extra in this day of good storage options ;)

Edited by: CD10163029 at: 10/26/2011 (16:04)
NORAB52GOOD's Photo NORAB52GOOD Posts: 1,019
10/26/11 12:02 P

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This is an interesting experiment. I like the discussion that it has raised. I haven't tried it yet but I am uncomfortable with the idea of it. First is the idea of wasting food. Taking just two bites of something wonderful and delicious and then THROWING THE REST AWAY?!??!??! emoticon emoticon emoticon Sacrilege! Also, there is the assumption within this exercise that 2 bites will be enough. What if it isn't? What if I want the rest of whatever it is I am experimenting with? Do I fail this experiment? Do I binge? What does that prove?

So like I said. I am uncomfortable with this. I am not sure how to proceed. What food to choose? HHHHmmmmmmmm. Will try to log in later and tell you how it goes.

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CD10163029 Posts: 2,791
7/7/11 7:49 P

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Interesting, dawns on me, sometimes I'm going for the mouthfeel as well (think a big handful of popcorn)

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7/6/11 5:16 P

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I am one of those people who finds it easier to leave food out as opposed to just having two bites of something.

I was brought up on the "clean your plate" club..... "Just think of those starving children in......." and so it was a sin to waste food by putting it in the bin or leaving it on your plate. And even now as an adult I have problems with wasting food. So I give myself smaller potions of some foods, or a small packet of other foods. I struggle with portion control. Mind you I don't ever seem to eat for flavour just mouth feel.

This chapter reminds me of a book I read some years ago which suggested when we have a craving, or are hungry, ask ourselves what we are hungry for. Be as specific as you can. And then go for that specific food in a small way. Ecven if its off plan. Lets say you fancy strawberry jam doughnuts..... it works out less of plan if you just go and have that small doughnut and be done than if you eat all arround that doughnut..... still not staisfying you.... so in the end you eat a whole half dozen.

I've had all my food for the day. Tomorrow I will try to pay attention to those first two bites and see what happens.

Sweet dreams to you all

CD3363447 Posts: 8,670
6/20/11 9:44 A

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I need to remember the first two bites especially with things like chips, fries, dip (and even cereal). Usually they lose the flavor after one or two of many and there's no reason to keep going. I like the SparkPeople nutrition listing for french fries that has a number of fries and calories for "10"; I have a favorite restaurant that has handmade fries and they're really great but I love counting the number I'm allowed :-) Sometimes I allow myself 15, I don't mind making trade-offs if I am in charge.

CD10163029 Posts: 2,791
6/19/11 12:40 P

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Thanks Warm, yikes, I can't imagine, I have trouble just syncing with normal foods!


Oh thanks Suzie! You're right, that bread is high.

I had a lifetime of thinking... freggies are too expensive, lean meats are too expensive.

well so is bingeing and eating out at restaurants... when I lay off that kind of eating and try to eat within my calorie ranges, my food costs drops... although it is still often cheaper to buy processed foods, but it can also be inexpensive to buy power foods like eggs on sale or the portions I would use b4 the freggies spoil.

If you freeze the loaf and eat it over a month, $5 isn't that unreasonable. It hurts if you let it mold though and have to throw it away!





WARMSPRINGDAY's Photo WARMSPRINGDAY Posts: 5,073
6/19/11 7:35 A

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I've never tried spelt either. I have a friend who has five children and each of them has food allergies, not all to the same things. Imagine that cooking challenge. But I know she bakes spelt bread and wheat bread to accomodate the allergies, but I don't know how it is different.

I am a finisher!

WHATEVER IT TAKES!

I am not where I need to be, but thank God I am not where I used to be. - Joyce Myers

I have a choice!

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PEEKINGOUT's Photo PEEKINGOUT Posts: 5,381
6/18/11 10:54 P

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Here is the kind of spelt bread I like. www.daveskillerbread.com/speltseed.s
ht
ml


Spelt is an ancient form of wheat and doesn't bother me like modern wheat does.
I started out on spelt bread with Trader Joe's brand. Simple brown bread with a firm, fine texture and a nutty flavor.

~Suzie~
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CD10163029 Posts: 2,791
6/18/11 9:04 P

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wow, I was gone today and you all talked up a storm! LOL ;)

ok, I understand the 3 bite rule, thanks Warm. My sil for the last few years has a small glas of wine and 2 red foil wrapped dove chocolates for her evening snack; an idea "guilty sin snack" she calls it from some diet plan she tried... that 1 thing stuck with her :)

I also like the idea of taking small portions or splitting desserts when possible. At the holiday feasts I like to do that, sample slivers or small pieces equivalent to 2 dessert servings... It is 1 of my compromises that works for me emotionally.

emoticon emoticon emoticon Suzie, feel better soonest!

When it comes to easing off bingeing, it just depends, cold turkey can work well for some people and for other people easing/tapering off is more emotionally tolerable. I like to just say I'll practice eating good4me foods for the next week or so... I find as I do that by day 4 or 5 I'm starting to feel more satisfied from nutritious foods.

Although I adore white foods, sugary treats, white bread & crackers, they really trigger my appetite...

Sick foods; for me that's a lot of chicken broth/soup and crackers... maybe mac & cheese, toast and tea... and juice... which really is carb & sugar loading and boy, by the time I'm feeling better and getting my taste buds back, my appetite usually comes roaring back with a wicked sweet tooth from eating those kinds of foods... so, love your idea to start choosing nourishing foods now, it should help even if you ease into it.

also love the idea of freezing bread. I haven't tried that and I hate having loaves go stale... there's always toast and bread crumbs...

emoticon question: what is spelt bread like?
taste weird? different texture... what do you love about it? I haven't tried spelt bread although I have some spelt flour to try... I have been eyeballing it a year, kind of afraid to try baking with it b/c I am not familiar with it... so



PEEKINGOUT's Photo PEEKINGOUT Posts: 5,381
6/18/11 2:59 P

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Thank you for your help. I will buy my good spelt bread and freeze it. Plus I will keep an eye out for those wraps! I do try to keep away from white flour (failed miserably while I'm sick) and from soy or dairy products as all cause problems for me. Makes finding processed food I can eat interesting.

My taste buds are gone today again with this cold, but I am eating an apple, a few grapes and some walnuts for breakfast. I am going to get back to healthier food whether I can taste it or not! I've been eating "filler" all last week. There! I admitted it!
I will make better choices this week and get more nutritious foods into my body.

~Suzie~
Pacific time zone

Remember, you're creating your future right now.


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KITT52's Photo KITT52 Posts: 111,436
6/18/11 11:48 A

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I was going to say what Warm said, freeze the good stuff and you will have it....
everything I read says to add lean protein with your healthy carbs, like turkey, low fat cheese, nuts.....I'm not a big carbs person and had to work whole wheat in to my meal plans, ( most of my carbs come from veggies and fruits) I use wraps from wal mart called extreme wellness, they are high in fiber, like 12 grams, 8 grams of protein, I can't remember the carbs but they are low and low sodium as compared to regular bread and only 71 calories......a great early morning snack for me is 2 egg whites and that wrap.....very filling and way healthy with lots of protein.. I read that egg whites are all protein...... I boil a dozen eggs on Sunday and eat only the whites, give the dog the yolks, so filling and only 34 calories for both egg whites.....

2014 Ruby-lite of the YEAR
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MOTIVATION REALLY IS--- TAKING RESPONSIBILITY FOR CONSCIOUS ACTION
FOOD NEVER SOLVES ANY ISSUE EXCEPT HUNGER.



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WARMSPRINGDAY's Photo WARMSPRINGDAY Posts: 5,073
6/18/11 4:26 A

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I don't know if you have the freezer space, but I buy 100% whole wheat bread and freeze it. If you don't want it for your whole family, you can just get out a slice or two at a time. You can buy very reasonably priced whole wheat bread - do you have a Dollar Tree close by perchance? $1.00 per loaf. Whole grain is more filling and may not start the craving. Also, I always try to pair some protein with my carbs, it carries me over longer than just carbs alone and I'm not as likely to go back for more.

emoticon

I am a finisher!

WHATEVER IT TAKES!

I am not where I need to be, but thank God I am not where I used to be. - Joyce Myers

I have a choice!

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PEEKINGOUT's Photo PEEKINGOUT Posts: 5,381
6/18/11 3:57 A

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No, I don't buy whole wheat bread. Sometimes I will buy organic Spelt bread with seeds added. Costs $5 a loaf and after a couple weeks I have only eaten maybe 3 slices. I do keep it refrigerated. Wish I could just buy a couple slices a week!
Right now I am eating what the rest of the family eats...white bread and saltines. I have never liked bread, but it is handy for a quick meal right now. PB&J or toasted cheese sandwiches.
I also usually only eat organic corn tortillas. Corn, lime, salt. That's it.
I'm just eating outside my norm right now. I really need to get well soon!

I'm a stranger eating in a strange land.
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~Suzie~
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WARMSPRINGDAY's Photo WARMSPRINGDAY Posts: 5,073
6/18/11 3:45 A

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I find if I eat pure chocolate with no nuts or goo or krispie things (umm, preferably Hershey's), I can eat one or two bites, savor it and be satisfied. This is an anomaly because chocolate is one of my pitfalls. When I first started on this journey, I purposefully ate two dark chocolate Hershey kisses per day. I worked it into my meal plan and had it with 3 prunes and a cup of milk, if I was allowed the fat, sometimes added 8 almonds. The most delicious healthy sweet treat that I have ever had. It satisified my sweets craving, but filled me up and was allowable in my plan.

But put goo or nuts in that chocolate - yikes, it is a different story.

Luscious, when you eat bread, do you use whole wheat. You said you think white flour starts a binge. So I'm wondering what type of bread you eat. Perhaps if you don't already, switching to whole wheat or whole grain would help. You can also buy whole wheat saltines. I'm a carb junkie, so I feel your pain!

I am a finisher!

WHATEVER IT TAKES!

I am not where I need to be, but thank God I am not where I used to be. - Joyce Myers

I have a choice!

Co-Leader of Team "Lost a Loved One"
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PEEKINGOUT's Photo PEEKINGOUT Posts: 5,381
6/18/11 3:36 A

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I find I can do this with sweets. Savor the flavor and let it melt in my mouth. I used to keep a small box of Jr Mints or small bag of M&M's in my desk drawer when I worked. I would eat one a day and not even every day. They would last at least 2 or 3 weeks. I still do that at home. One is enough. I let it melt in my mouth.

But...bread or saltine crackers will send me on a binge. I can't stop. So I was wondering if I could try the 2 bite rule, but there is nothing to savor there! I think white flour is just a binge food for me. If I eat it, then I will also binge on sugary items afterwards. I don't stop until I feel sick. Since my cold, I have been eating quick sandwiches, saltines and flour tortillas for super easy meals...and eating and eating.

Anyone have a suggestion on how to cut back on these? Or is it just cold turkey quitting that is needed? Thanks!

~Suzie~
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WARMSPRINGDAY's Photo WARMSPRINGDAY Posts: 5,073
6/18/11 3:28 A

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I heard the three bite rule from a SP member. I don't even remember who, but when she said that when she is craving something, she savors three bites. I've been pondering this for some time and I'm going to work on implementing it. I think for me, it comes down to mindful eating. But I do have trouble with say taking three bites of something and throwing the rest away. I guess because my Mom taught me to never waste food. I remember reading how someone saw a co-worker at a potluck take a piece of cake. She came to her and said, you have to try this cake, it is the most delicious cake I have ever had, and then she turned around and threw the remainder in the trash. That is so not me. If I'm serving myself, I will take a very small portion instead of taking a whole piece and throwing it away. But I hate throwing food away.

My mother was the biggest "taster" I have ever known. It was a family joke how she would take small 1 bite portions of a food she loved, but go back to the dish 2 or 3 times. But let me tell you, it worked for her. At about my age, her doctor put her on a strict diet and required that she walk 4 miles per day at 4 miles per hour. She was a short little woman, and let me tell you that was stepping it off. She took off the 50 pounds that she was overweight, and although a bad knee stopped her walking, she maintained her weight at 120 - 130 pounds for the rest of her life. And she absolutely loved her sweets! When it comes to self-discipline in eating, she is my hero!

I am a finisher!

WHATEVER IT TAKES!

I am not where I need to be, but thank God I am not where I used to be. - Joyce Myers

I have a choice!

Co-Leader of Team "Lost a Loved One"
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CD10163029 Posts: 2,791
6/17/11 10:38 P

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CD10163029 Posts: 2,791
6/17/11 10:37 P

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hmmm, besides the 2 bite rule from Linda, I've never heard a 3 bite rule. I'm not good at stopping, especially when I adore it! ;)

I am also working on not doing BLTs (Bites, Licks, Tastes) ~ they add up especially during sample hours @ Costco... came home an tracked after sampling the super bowl foods and figured it was near to 1,000 cals...

WARMSPRINGDAY's Photo WARMSPRINGDAY Posts: 5,073
6/17/11 8:19 P

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I find this day's lesson interesting. I have been gearing my mind up, even before this came up, to try the three bite rule. I haven't done her exercise yet, but I plan to do so and see how it works for me.

Like Jules, I've rarely met a carb I didn't like.

And as far as Kessler's book, I read it, but I must say, the first of the book, he was so descriptive he had me drooling, and I literally went and raided my potato chip bag and ate Little Debbies. So caution to the wise . . . LOL

I am a finisher!

WHATEVER IT TAKES!

I am not where I need to be, but thank God I am not where I used to be. - Joyce Myers

I have a choice!

Co-Leader of Team "Lost a Loved One"
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ndividual.asp?gid=17111


I am doing a virtual walk across America
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CD10163029 Posts: 2,791
6/17/11 1:50 P

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LaShawn, thank you for sharing that. I really was shocked, and understand so much more now too. And I'm finally making the connection on how food can nourish & make us feel better or hurt us and make us feel worse.

Wish I'd realized this a long time ago! Still hard to leave off my old favorites... I try not to think about that and keep trying to focus on positives each day like reading this book daily for motivation.

MY1FAN's Photo MY1FAN Posts: 4,265
6/17/11 1:21 P

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2 bites works for me on somethings. Then other things taste good till the last bite. But those desserts I don't have often.

Jules I have that book and it was a real eye opener. I'll never look at fast food & resturants the same. Now it makes sence why there's sooooooo much sodium in the food. I can tell you for me, when I eat junky my mood changes. I'm stuck in a viscious (sp) cycle of depression, low energy, self doubt, feeling worthless. But when I eat good food (for the body) my whole attitude does a 360 degree turn. When I eat a lot of fast food I want more. Now I know why.

LaShawn

One day at a time....

Bye 180's,170's,160's,150's,140's. Hello 135 ( New Goal).

If you want to be healthy for life, do for life the things that get you healthy!

You cannot "out cardio" a bad diet!


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CD10163029 Posts: 2,791
6/17/11 1:07 P

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for me, this skill would apply more towards every day kind of living, eating regular meals and snacks. or trying say samples at the store, is the store bought brownie or dh's macaroons which I don't really like even worth it...

but there are those special occasions, I do better when I take a bit of a wider road and participate. For example, to savor and fully enjoy a whole piece of pumpkin pie @ Thanksgiving for example, or we love to get an ice cream cone at the cheese factory... have done that annually all my life.

Just can't do that too frequently like I used to too often, or we gain weight, eh? The new skill for me is distinguishing when it is important for me to participate and then making it count when I choose to eat these foods, plus to eat them in reasonable portions... like 1 serving of pie instead of 2 pies over the weekend, like I used to do. I think scaling back the goodies has been 1 of the hardest struggles for me because I would eat 95% goodies and let real food rot until the goodies were gone...

i still haven't met many a carb I don't like, but there are some that I just can't stop eating at this point, and they still tend to trigger me into rebellious eating or unrestrained overeating, so I will continue to work on being careful with trigger foods and working on scaling back portions as I can :)

Jen ~ I'm always carb/fat heavy left to my druthers (think pizza, ice cream, doritos ;), if eating were a recreational sport!!! LOL

(sighs ;)

Kitt ~ I think here she is talking about "treats" or extras or how to handle sweets within the regular eating, so that you always have enough to eat. But what do you do when you encounter, say birthday cake unexpectedly at the office?

the skill would be is it worth it to have any? try having 2 bites to savor the flavor and then decide if you still want more? Or over at friends for dinner or whereever... it can be part of our skill set for choosing what and how much to eat, if we're staying on the narrow road, just sampling for a taste or going to use the wider road for a meal or day or 2 over holidays or vacation.

Nice way to find the balance in eating and I love that you get to share desserts! I haven't evolved there yet... DH always doesn't want one and I want 2!!!

emoticon

LOL, k, i'm being silly, hey, it's Fri, but really if I get one, I would have a hard time stopping at 2 bites and throwing the rest away, and if I brought the rest home, it would call my name, so I'm not really at a point where this would work for me with sweets. Maybe freggies! ;)

Edited by: CD10163029 at: 6/17/2011 (13:17)
BARBARAROSE54's Photo BARBARAROSE54 Posts: 77,648
6/17/11 10:28 A

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I really need work on this one. I am a person who does best when just not taking it. Once I take one bite I don't stop. Having said that, I do know that the first 2 bites are the best, cause when I do finish off my piece of dessert, then I think why did I eat all of it, and might turn around and have another one.

My eating habits are terrible, and I need to work on more discipline in this direction. Thinking 3 years ago I had this all under control, what went wrong, giving in to the stresses in my life, which started the snowball effect, and I just can't seem to get control any more.



Edited by: BARBARAROSE54 at: 6/17/2011 (10:29)

Barbara Nova Scotia, Canada
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"There are no failures-just experiences and your reactions to them"

"Life is short, Be yourself, Forgive quickly, Love totally, Laugh uncontrollably and never forget something that made you smile."


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KITT52's Photo KITT52 Posts: 111,436
6/17/11 9:38 A

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this skill has taken me a while and I am not 100% with it.
When we go out to dinner we share dessert 100% of the time,( we only get dessert 1% of the time we eat out) but I can't say I have 1 or 2 bites, its more like 3-4...but better than eating the whole thing....
the trick I think is you have to mentally prepare your self first...remind your self you are just going to taste, then make that first bite the the grand moment...eat slow , let it sort of melt in your mouth, then go to the second, and try to stop.....

one issue I have about this , if we just ate 1or 2 bites of our food would we be eating enough...not sure that makes sense..but I eat mostly fruits and veggies and I have to track my food or I would not get in my calorie range, the way it is I rarely get above 1300 calories,

so if I ate 1 or 2 bite of my yogurt and cereal that would not be enough food....

2014 Ruby-lite of the YEAR
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MOTIVATION REALLY IS--- TAKING RESPONSIBILITY FOR CONSCIOUS ACTION
FOOD NEVER SOLVES ANY ISSUE EXCEPT HUNGER.



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6/17/11 6:20 A

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For me there are a few foods that I will never be able to eat 2 bites and walk away. Peanut butter fudge(grandmas recipe only), cupcakes with good buttercream frosting, and buckeyes(the peanut butter/choc. candy). One bite sends me into a feeding frenzy. I come back for more, and more, and more. I will even sneak these foods, hide the evidence, hide some of them so that nobody else eats them, etc. I have issues where these things are concerned. lol. But, I agree with the two bite thing on stuff you aren't totally addicted too. Like nasty Debbie snack cakes. They seem like they'll be good, they have a bit of childhood nostalgia, and a few kinds are decent but overall they are definately not worth the calories/fat/chemicals. I think I could take one or two bites and walk away from those. On a good day anyway. I think for me all of my emotional eating is sweets/sugar/sweet carbs. So, I still need to avoid having anything like that around because even if it tastes bad i'll still eat it if i'm in a bad place emotionally or stressed out. I do good with salty food and single serving sizes. I really can eat two potato chips and be satisfied. It kind of puzzles me how everybody is so different with things like that. There is a member on another team(who is really nice and great just needed an example!) that posts her nutrition info daily..like the summary..cals, fat, carbs, etc. She's usually high on carbs or at the top of the carb range. I just wonder what she could be eating that would have so many carbs. I track my food sometimes and I have a hard time even hitting the very bottom of my carb range. Actually i'm not sure I ever have! I've even tried to hit it and just couldn't get there. No real point to this other than we're all different and sometimes it puzzles me how we all struggle with similar things but in different ways. I'm over on my fat a lot. Usually when I have nuts in the house. That's a salty snack that I DO love. But, anyway, i'm just rambling at this point. lol.

CD10163029 Posts: 2,791
6/16/11 9:19 P

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Have you tried this skill? Are you willing to try? Do you think this would work for you? With all foods or are there foods that would trigger you to keep going?

Today's summary is a little different. I have added alternative viewpoint information for this day in case it's helpful... If not, please just disregard. So, for today's skill and your experience, please share your thoughts here :)


emoticon Imagine your favorite dessert on the table, perhaps mom's homemade pie or your favorite ice cream. As you take the 1st delicious bite, you swoon with pleasure. Wow! Is this good or what? Excited to have more you reach for another bite, another, finish the piece, perhaps even have a 2nd and/or 3rd! Yum!

emoticon Q4U ~ Did it taste as good at the end as when you started?
Most likely not. Linda says, quite accurately as research has shown, that the first two bites of any food will always have the most flavor. This is called Habituation (the end of overeating book by David Kessler) and for many people, our greatest pleasure comes in the first few bites!


emoticon Appreciate the flavor!

The skill we're talking about today explores more from day 11 and the 2 purposes of food:

1) to fuel your body, and
2) to appreciate flavors


emoticon The Power of the 1st 2 bites!
Linda suggests that if you are looking for flavor, remember that the 1st 2 bites are the best! After that, you're just "feeding" on extra food, unless of course, you are physically hungry, then eating more of the food serves a purpose.

No matter how much you eat, the taste won't get more wonderful than the 1st 2 bites, so with any food that you love, slow down and savor the flavor! Eat the first two bites very slowly, noticing details such as the cinnamon in the apple pie or the soft caramel swirl in the cheesecake. Close your eyes and delight in the taste, and allow yourself to completely absorb the texture and flavor of the food.



emoticon emoticon emoticon Is it worth eating more?
After you finish the 1st 2 bites, decide if you truly need more. In most cases you don't. Once in a while, a food will taste so phenomenal that it's worth the mountain of calories and fat grams it contains. But in reality, very few types of candy, cookies, or even cheesecake fit into that category.

Suppose you're eating one of your favorite desserts such as a store bought chocolate brownie. When you really pay close attention to the taste, you may decide this one isn't as special as you'd anticipated. If that's the case, stop eating. Tell yourself you've gotten what you needed from it. Then either toss or give away the rest so you aren't tempted to eat something that isn't all that great.

emoticon the 100 days of Weight Loss book was first published in 2006 prior to the more recent rat study with the shocking results that rats fed a junk food diet for a period of time became addicted and when the junk food was taken away, they would rather starve than eat their regular food for more than 3 weeks. This was not the case for the rats who were fed regular chow and given periodic/sporadic treats. The regular chow rats returned to eating their regular chow after junk food treats. In other words, the regular chow rats habituated and were satisfied by the treats. The addicted junk food rats could never get enough...

David Kessler explains/theorizes what he believes happens in a similar manner with people in his more recent book "The End of Overeating." He explains how some people are susceptible to food addiction, like some but not everyone becomes addicted to alcohol. Kessler goes on to say that for people who struggle with food addiction, 2 bites is like priming the pump and can trigger an over-eating spree.

emoticon 2 bites or trigger?
the thought here is that we all are at different places with changing our relationship to food, and it is ok to recognize and abstain from particular foods we can't resist. Perhaps some day in the future, they will not be a trigger... or perhaps they will. It can take time and practice to relearn appropriate portions and to reign in unrestricted eating, so if it's a struggle, assess where you are and what you can do without making yourself crazy and practice that... ;)

emoticon Suggested activities for today :)

~ Choose one of your favorite foods such as carrot cake, and then focus on all the details and tastes of the 1st two bites. If you struggle with this kind of thing, choose a food you like but can walk away from...

~ After the 1st 2 bites, stop eating and get rid of the rest of the food. In your notebook, write down the details about this experience.

~ With each food you eat today, pay close attention to the 1st 2 bites. Notice how they taste in comparison to the rest of the food.


emoticon The End of Overeating by David Kessler
Worth the read if you struggle with overeating goodies! The 1st 1/3rd of the book talks about what happens in the brain and how emotional dependance and habits/habitual dependance can develop. He presents current research and theorizes why food is addictive for some people. The 2nd 3rd of the book is about how food manufacturers intentionally manipulate food and ingredients and advertising to keep you coming back for more. Rather shocking really. The last 3rd is his idea of how to improve your eating patterns if you struggle with food addiction.

It is a relatively easy read, he explains things well but it's kind of like reading a well-written textbook... it's factual and theoretical and doesn't address the touchy feely emotional kinds of issues that Linda does so well :)

on a personal note, as someone who has struggled a lifetime eating with glee, I found both books helpful and both provided more pieces of the puzzle for me... Like everything, I pondered the ideas, use what I can, tuck some stuff away for later, reread now & then & skip what doesn't work for me... and have found this approach is helping. Cheers, lifewalk :)



emoticon link to author's blog for day 15 (scroll down :)

theweightlosscafe.com/blog/



emoticon link to our Day 14 discussion

www.sparkpeople.com/myspark/team_mes
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geboard_thread.asp?board=20058x21194R>x42451857



emoticon link to day 16 :)

www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=20058x21194R>x42491746


Edited by: CD10163029 at: 6/18/2011 (21:05)
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