Re: CR made easy / Aids & Tips : chewing

[Guest guest]

In a message dated 3/3/03 3:17:17 PM, mickys@... writes:

For me it

come in the forms of low-fat cottage cheese / quark mixed with lots of

*raw* flax seeds.

Just cottage cheese and unground flax seeds? I also tend to binge; any tips to avert bingeing would be appreciated! (So far, my weight fluctuates about 5 pounds. I heard that Fred weighed himself everyday and was very disciplined. He nailed his weight at 143. Then, again, he died at age 74 of stomach cancer!) Anyway, my weight fluctuations drive me crazy and I need to learn how to put the brakes on.

Siân

[Guest guest]

Hey Micky: It's nice to hear that these tips actually work! We'll add your

cottage cheese tip to the " tips " file.

on 3/3/2003 3:13 PM, Micky Snir at mickys@... wrote:

> One of the strongest hunger suppressants I find is chewing. For me it

> come in the forms of low-fat cottage cheese / quark mixed with lots of

> *raw* flax seeds. I never manage to finish the portion I make: it's both

> tiring (to chew hard on the seeds) and filling.

> The same cheese portion with nuts on the side is hardly as satisfying;

> for me.

> Some will note that for maximizing flax digestibility you should grind

> it, but it all depends on your goals: the goal here is to minimize

> hunger and induce satiety.

>

> I could not find this tip on the web site.

>

> Eating the guar thingy (with other fibers, cocoa and sucralose) which is

> in the tips file, was surprisingly filling: I could not finish my

> serving!

>

> Micky.

> It's been 8 days since my last binge :-)

[Guest guest]

Cottage cheese and raw

flax is for breakfast. Other meals include fruit and vegetables as well.

I can probably give you better tips on how

to binge, than on how to avoid it J

Here’s my take on binge-avoidance:

Try to find out what triggers the binge. In

my case, it is apparently a combination of filling the stomach beyond some threshold

and fear of going to sleep hungry. I dealt with the former simply by arranging

my meals so that there are at least 4 hours of no food prior to my last meal of

the day (so that the stomach is completely empty for the last meal), which is

just before I go to sleep. I dealt with the latter simply with Francesca’s

advice: I dealt with it.

Possible triggers might be: emotional; not

eating “enough” during the day; eating something sweet; carbs; fats;

proteins; not having a well defined portion (hmmm, I’ll take take a

little bit of this… and a little bit of that) etc.

Try to avoid the triggers. This might mean

big changes, like changing the hours of your meals, their composition; like

changing your whole attitude to certain things (like fear of going to sleep

hungry) etc.

Acknowledge the fact that *you* are in control of the situation and that

external events/entities are never to be blamed for a binge. This is actually

subtle. Just before the binge (or just when it starts) there’s a “damn,

here it comes” feeling. You’re in control of this feeling; change

it to: “ok; here it comes. Lets see how to avoid it. We can just make the

*mental* effort to make it go

away, or we might need the help of the guar-gum thingy or we can drink a very

strong and bitter coffee. But we are in control. Even if the binge “started”

it can still be stopped. You’re in control.

Remember that the solution might be a moving

target, meaning that the solution must change over time to account for

different or new triggers.

I believe that the key is the mental shift

towards: I’m dealing with this; this is *my* problem and I’m dealing with it *now* (not tomorrow, or after the binge).

HTH,

Micky.

9 days J

-----Original Message-----

From: Sian@...

[mailto:Sian@...]

Sent: Monday, March

03, 2003 4:59 PM

Subject: Re: [ ] CR

made easy / Aids & Tips : chewing

In a message dated 3/3/03 3:17:17 PM, mickys@... writes:

For me it

come in the forms of low-fat cottage cheese / quark mixed with lots of

*raw* flax seeds.

Just cottage cheese and unground flax seeds? I also tend to binge; any tips to

avert bingeing would be appreciated! (So far, my weight fluctuates about 5

pounds. I heard that Fred weighed himself everyday and was very

disciplined. He nailed his weight at 143. Then, again, he died at age 74 of

stomach cancer!) Anyway, my weight fluctuations drive me crazy and I need to

learn how to put the brakes on.

Siân