John

24 DOG's gone so far.

Today will obviously be 25 - it's good.  The tally is adding up nicely.

Hope you're going along the same as well.

Cheers (with water)

Neil

 

Hi Neil,

Yes, sir. Day 27 for me today. Had my sister's 50th at Port Macquarie on the weekend. Drank water all night!

I think this is under control more. Next (additional) challenge starts on first of Feb. Weight loss. Yikes. (I'm cutting out anything with processed sugar in it and reducing carb intake.)

Cheers.

Hey,

Am I able to join this challenge thing?  Getting too used to eating comfort food (pretty much any form of chocolate) and would like to not eat it in Feb.  It will help health-wise and all I suppose, but mainly I want to do it just to know that I can show some sort of self control.  And having support would be great for it.

 Joelle

Hi there all;

 

Firstly to John (and other viewers/readers) – “OUCH”, which is in response to me falling off the wagon – it was a controlled falling though and completed it with a nice hip-roll and not too much damage was done.  In other words, I caved on Australia Day – so I got myself a ‘snack pack’ (6 pack) and that was all very nice.   But up I climbed on again yesterday and another one was chalked up yesterday, so 25 for me now.

 

Mega kudos to you John – you’re putting yourself in situations that really require major self control and you’re nailing it day after day.  Just brilliant stuff.   Yes, sugar isn’t good with regard for losing weight.  The other thing about carbs, as you no doubt know;  there’s good carbs and bad carbs – trying to get off the white carbs (ie:   potatoes, pastas, white bread – actually most breads, etc) aren’t so good.   The really good ones are sweet potato, brown rice, oats and also basmati rice are good carbs;   and the other thing with carb intake is that if you’re not exercising in the late arve or early evening, try to not take any carbs in from say mid-arve.  Get the carbs in earlier in the day where they can be more effective in being used.

 

Dear Joelle, YES YES YES – come on board and join in.   Doesn’t have to be the start of the month;  just whenever is great.  But commencing in a couple of days time, that also is good cause it gives you a few days to prepare.  And as you know, we’ll be here to support and encourage – and hopefully be able to provide some tips to help out as well.  

 

For instance, any urges to consume things you’re not wanting too, can be met with firstly drinking a glass of water or say a cup of green tea (green tea is hellishly healthy for you in so many aspects).  I’ve got others, but I’ll send this off for now before I ramble on too much more.

 

Neil

Hi Neil,

Don't be too hard on yourself. Any DOG is a good day. I'm still on target, day 29 today.

Your advice re the food is spot on. I know the rules, just need to follow them. I'll be posting my weight on the 1/2 and every week after.

Joelle, welcome aboard. No need to post more than you want, just take what strength you can from the thread!

Cheers, John.

Hi all,

Thanks for the welcome. 

This has so far felt like a safe place to share, so I thought I could share my want to cut out the comfort food, if that’s okay. 

I have a history of self-harming.  And at 23, I managed to stop.  I’m not entirely sure how I did it, but in hindsight it feels like I did it more for other people than for myself; because they were pressuring me to stop.  I stopped for 2 years.  During that time though, I think I started getting into this whole ‘comfort food’ thing.  But with comfort food, I could counter-balance with exercise, should I choose to.  And I tried but I always ended up with it again and again.  Last August, things got pretty upsetting in my life that I started self-harming again.  At that point, I remember, I asked myself, “What should I care about everyone else not wanting me to do this if I wanted to do it?”  I convinced myself I didn’t care, and so I did it.  For a while I actually didn’t care.  It was guilt free, shame free; but afterward I started fighting those feelings.  Now, it feels like a sobriety issue, it feels like an addiction, one that I’ll be fighting for the rest of my life possibly, and I’m not going to say that right now I’m on top of it.  I haven’t done anything since November but I’m not actively trying not to.

 

On top of that, I have this food problem.  Every time I get an urge for

self- harm, I get an urge for food, and eating chocolate or junk all the time disgusts me, I start hating myself.  I exercise from time to time but I have injuries and random other things getting in the way.  I want to control it.  I want to prove to myself that I can do this smaller thing, so that maybe I can get confidence to control that bigger thing.  This time, I’m not listening to anyone else’s disapproval, I’m doing it for myself, and I hope that can make the difference.  And along the way, reduce the amount of self-loathing that comes with indulging in food to cover up indulging in the self- harm.  I understand that controlling self- harm is a lot more involved than will power because the urges and actually fighting them are more maddening than the actual act, and I’m working on that aspect too. 

 

Basically, I’m trying to work on being a better version of me, and that will take a lot of work because I don’t have the best opinion of myself, but I thought I could start with baby steps.

 

And yes Neil, I know I can start on any day but I thought I’d get a bit of a running start.

Thanks guys

Joelle

beyondblue's clinically-trained moderators often work offline (invisible to you) on issues relating to suicide or self-harm. At the same time, general supportive comments from the community are encouraged. If you have concerns around suicide or self-harm, please phone our support service on 1300 22 4636.

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Hi Joelle,

Please don't be too hard on yourself. All those big fast food companies must spend millions on R & D to find the prefect combination of addictive substances. Sugar, salt, fat and carbs all designed to make very unhealthy food a joy to eat.

Did you ever watch a show called "Supersize Me". The whole show is on Youtube and is absolutely fascinating for people that struggle with comfort eating, like me.

On Sunday I start phase two of my life changing strategies, as mentioned, and will be focusing on cutting out processed sugars and greatly reducing carbs, which are basically the empty box cars that carry larger quantities of the bad things so you can eat more of them. For example, Imagine trying to eat a dip without some crackers. You'd only eat so much. Add the carbs and you can really load them in.

But despite diet advice availability ad nauseum the real rule is energy in vs energy out. You can lose weight eating Mars bars and exercising, but a 55g Mars bar has 242 calories. For an average woman to maintain their healthy weight (See BMI charts) she needs to eat about 1500 calories per day. You can see that a Mars bar is about 16 % of that. If you choose 2 x Weet Bix with 1 cup of Skim Milk (147 + 42) you will be eating about 12 % of the calories you may have set yourself for the day.

I think it is fair to say that the cereal and milk is much better for you on just about every level than the chocolate. I'll stick with you on this and we can support each other, if you want.

By midnight tonight I will have completed a full calendar month without alcohol. I haven't done that for years. That is 31 days, or 4.4 weeks or even 744 hours! I am pretty stoked.

Keep posting and remember that it takes a long time to put on weight so progress will be a little slow - but worth it. Watch the show I recommended!! (If you haven't already seen it.)

Kind regards, John.

 

Hi John,

 Congratulations on your 31 days, that's great :)

I have already seen supersize me, a while ago, but thanks for reminding me about it.  It's never so much that kind of junk food than it is chocolate, and anything to do with it.  But I agree, cereal and milk is definitely the better way to go.  

Yes, I don't mind the support at all.  I have mentally prepared for this exercise so we'll see where that takes me.  My situation hasn't changed much so it'll be a good mental exercise and a healthier one as well, physically.

 Thanks for the support you have already shown me,

Joelle

Hi Joelle,

You know that chocolate releases dopamine and it is normal to crave it on a biological level. The problem is that we are no longer cave dwellers and the energy it used to take to get sugar (such as raiding a beehive) is not necessary to access large quantities of chocolate or sugary items. (Energy in vs energy out!) I have been urged to go for the higher cocoa content chocolate by a support person and I think that if you can develop a taste for it and get into the high levels (85-90% cocoa) you won't go back!

I am over a month off the booze now so will only periodically report on that. That is stage one down. Today is day one of the very little processed sugars and low carb diet.

I had 3 x weetbix for breakfast with a cup of low fat milk. Tinned salmon with cucumber, tomato, beetroot, spring onion and cottage cheese for lunch and tonight is poached smoked cod, fresh asparagus, fresh mushrooms (sans butter) and some baked sweet potato. I am hoping that just avoiding the carbs and chockies alone will be enough but if I can kick start the weight loss it will inspire me to keep going. My other big plan is to try to avoid carbs as much as possible after 3.00pm.

Have you started your journey yet? I know it will be much harder for you for a lot of physiological and psychological reasons, but I think you can do it!

My friend has suggested I not post my weight online because it will add undue pressure and she may be right. I will post my T-shirt size and add other measurements in as I progress. I am currently a 4X tee shirt (or 3X if I don't mind looking like it is spray painted on) and my target in coming months is to get to XL.

Kind regards, John.

Hi John,

Thanks for sharing.

I actually do know that about chocolate, but I refer to your comment afterward where it's now too easily accessible. The darker chocolate with the cocoa content you mentioned puts me off. Maybe i should keep some around as a deterrent; if I'm craving it so badly.

i have started my journey, yesterday was day 1. Today has gone well, been out for lunch and dinner and didn't get any dessert or anything. But now that my friends are gone...i'm back to regular me and I was walking buy a shop I get some chocolate from normally, or choc biscuits. I struggled, but I walked away. Atleast. But I find I'm being hard on myself again for even craving it.

I congratulate you on your month off the booze, and I'm in awe how you started your no carbs and no choc so amazingly. I'm not so creative with food. At the this stage I'd rather not eat it. But that'w what it's been like and I'll have chocolate in place of a regular meal. I know I have to eat, but I make do with the cans of tuna and the wholemeal wraps.

It is my intent to start exercising properly again. I'm currently sick, so am putting it on hold until I recover but, the intent is there. I don't know if I'll just end up being in bed convincing myself not to, but if I can break through that feeling once a week for however long, I'll consider it a win.

I hope you meet your goals, but the way you've started this year, I have no doubt you will, you have an awesome attitude towards your goals. Maybe with making small changes, I might feel a spark for me.

Day 2 is almost closing :)

Kind regards,

Joelle

Hi Joelle,

Don't mind the cravings, they are part of changing a habit! Be proud of yourself for fighting them off. The changes can't all come in one fell swoop, so it may be a case of weaning yourself off some bad habits, like cutting dessert back from every night to four nights a week, then two, then one. Even one is good. None is better.

Sugar is one of those foods that the less you have it, the less you crave it and vice versa. So, in theory at least, the longer you fight the cravings the easier it will be.

I had raw rolled oats and low fat milk for breakfast, a tin of baked beans for lunch (surprisingly low in calories) and fresh salmon and cous cous for dinner. I broke later and had a piece of 90% dark chocolate. What I learnt from today is that cous cous is not as good for you as is made out, I googled it and it is mostly empty carbs, like pasta, quinoa is better, and 90% chocolate is not "moorish"!

I am proud of you doing day one. I figure even if we just eat "normally", smaller portions of healthier food, weight will drop off because we are not having the high sugar or high carb stuff. I am happy to meal plan with you or send you some tasty but healthy and easy to prepare suggestions. Variety is essential as boredom leads to eating the yummy, bad stuff.

I am doing this for a month and then starting on the exercise. I went ten pin bowling with GF and her kids yesterday and both my knees are quite sore (old work injuries) from that comparatively light effort.

Kind regards, John.

Hi all

 

Awesome John and Joelle – these posts are brilliant reading.

 

I chalked up Day 29 of DOG days for me so far this year yesterday and today WILL be day 30.  I had a couple of minor indiscretions (if you can call them that) last week, but that’s ok – I’ve learnt over the time not to beat myself up about that;  just that they do happen and then I climb back on board.  I just wanna chalk up a reasonable number of them in the coming month or so;   because once early May comes, I’ll be going grog free till around mid-October;  so the more I can chalk up now, the less pudding I have to work off during winter.  :)

 

I’m really enjoying reading John and Joelle’s responses about the chocolate and meals being eaten.  And John is absolutely spot on;  that if you have a few or a number of things that you’re not happy with and need changing, then doing them ONE at a time is the way to go.  Target one thing and concentrate on it;  till it pretty much becomes a habit.  Then once you’ve got that one sorted, then take up the challenge of the next thing.

 

Doing things over and over again – no matter what they are, become habit forming.  Just like you Joelle in being able to walk past that shop where you have normally gone inside.  Brilliant stuff.

 

Another tip for evening time, if you feel like something coming on and you want to have ‘something’;    buy yourself some Extra chewing gum – it’s the non-sugar version (the one that dentists recommend) and have one or two of them to help the moment pass.  Another thing I do is brush my teeth.  I find there’s something about freshly brushed teeth that steers me away from the threat of ‘snacks’.

 

Cheers with water and munching on chewie;

 

Neil

Hi John, Neil.  How's it all going?

John, yea, I understand you.  It's always this way, starting something is harder than looking back at it from midway wondering what all the fuss was about.  Right now it's a matter of consciously having to deny myself these things rather than it happening naturally, and I should practice my patience.  I do feel a little proud of myself today, more than yesterday, because I went grocery shopping today and walked past all the confectionery and biscuits and anything to do with chocolate.  Left the store with vegetables and fruit instead.  And then, afterward, I was having a conversation with a friend and it had to do with emotions, and those are really hard for me.  I usually eat chocolate and stuff during those times.  And I didn't. It may seem small but it's a big thing for me.

 Even if you broke a little (with 90% dark chocolate) it still sounds really good what you have eaten.  Well done :)

Thanks.  I haven't had much of an appetite for anything, but maybe a few easy meal ideas would be good, thanks!  As I said earlier, I plan on exercising this month a little anyway.  I am used to using it to re-center my head space.  And even if that doesn't work, as I do most of it outside, I get some physical distance from an environment that is constantly triggering my bad feelings.  And most of the time, I find nature calming.

With regard to your knees, having had knee surgery, and having to go back to see my surgeon, I can relate.  Some low impact exercises like cycling and swimming are great.  And as for bowling, I got joint pain in my fingers, so I'm unable to go a long time with that as well.

2 days done anyway :)

Neil, well done on 29 DOG days, great work.  It's good that you've learnt not to put so much pressure on yourself about "indiscretions" as you put it.  That's a place I want to get to.  

Yes, that is my plan also, to do things slowly and habitually, this is just my first step.

I totally agree with brushing my teeth.  It's like a mental trigger that signifies the end of the day and thus the meals.  I tried explaining that to my family once, and that I didn't want that piece of cake because I had brushed my teeth, and I was done eating for the day.  They got upset with me.  I ate it to make them happy and brushed my teeth again. 

Until the next time,

 Joelle

Hi Joelle,

Good work. Two days down.

I think the teeth brushing is a great idea. It also works for me. If you are able to, you ca also tell others that you choose what you want to eat. You're not a toddler. People that insist you eat have poor boundaries around their behaviour, as much as people urging you to have "one more drink" or a smoke. Some of my mates are heavy drinkers, as am I, and when I tell them I am on the wagon, there is some light hearted teasing but they respect my choice to drink sparkling water. You are the boss of you!

Also a good change in routine buying fresh fruit and veg. I sometimes lament when I grocery shop how little "fresh" stuff is on the conveyer belt. Those habits must change.

Today I missed breakfast (definitely unintentional and very rare) and met GF for lunch. I had the Caesar salad (not entirely low fat) but in the entree size and according to CalorieKing less than 500 calories even adjusting for the larger size portion that I didn't have.

On the way home I bought a skinless chicken breast (250g), leek, mushrooms, snow peas, broccolini, capsicum and some Hoisin sauce. "Stir Fry". Huge meal, very filling and the chicken was more than half the calories.

I think with the 90% cocoa chocolate it is too bitter, but all the better because I'll really want to have chocolate before I have another piece. I'll get 70% next time!

Neil, good work on your DOG and long term sabbatical later in the year. I'm at day 35 now!

I'll check in tomorrow.

Cheers!

 

Hey,

3 days down now.  Last night was difficult, I was up late and craving but I didn't have anything in the house so I didn't stray.

My family is just that one with poor boundaries, and barely any respect for my choices.  

It's the preparation of the fresh fruit and veg that I should change about ;)

Today I had a breakfast smoothie with oats, almond milk, a banana and berries.  Wasn't too bad, and too easy to make.

For lunch, some chicken breast, eggs, steamed carrots and bean, spinach and a little bit of hollandaise.  

Not sure about dinner yet.

 

Hi guys

 

This is turning into a great little thread.  I hope that others are following it, as it’s also providing some good tips with the buying of healthy foods and also some possibilities for different healthy recipes.

 

For how I’m viewing it all John, I can’t see any time in the near future at all where you’ll go back to having a drink.  You should be damn proud of yourself.  I hope that you are.

 

And Joelle, mega kudos to you, as it appears that you’re living in a house where you have to not only battle your own urges, but the occupants within.   Just try as hard as you can to turning a blind eye or cheek or however that line goes;    keep doing what you’re doing and don’t let them get the better of you.  Because you KNOW in the end that what you’re doing is the absolute best thing for you.

 

Something that I do is that I eat pretty regular;   about 6 times a day;   but smaller portions;   so for meals two and three, I usually do a big cook up on a weekend and with my various containers at home, I weigh and measure my meals;  container them up and into the freezer they go.  I simply get a couple of days worth out prior and into the fridge so they’re mostly defrosted.  Just makes the whole process so much simpler and easier.   Ok, it takes me about an hour on the weekend, but it’s definitely worth it.

 

Cheers

 

Neil

Hi,  

Good on you, Joelle! I'm proud of you for fighting the cravings. They are such hard habits to break. Just block out the inappropriateness of your family comments. Group dynamics are tricky and people resist change. Don'd be surprised if they don't want to see you in control of your life! Keep on going, you are doing great.

Kind regards, John.

Hey All,

 It's been a difficult couple of days because I received some bad news...I've been sticking toit though last night I had some dark chocolate...

Anyway, I'll write back later.

Joelle

 

 

 

Hi Joelle,

I'm on day 41 of alcohol free. Mixed results with the eating but generally tracking okay. 

How are you going today?

Kind regards, John.

Ho John,

 Congratulations on your 41 days. It's inspiring.

I've been in a full deppressive cycle. Even eating seems to be too much of a task at the moment. I was 8 days without chocolate, but today, I had some. It seems like it's been ages thoughz

Hey,

I suppose this is an update. Managed to drag myself out of bed and go for a cycle. Did about 9km too much though, broke my body down a bit. But I made it home. I remember there was a time I felt more of a sense of accomplishment when I did something like this. I'm not so tired and dehydrated or anything. I kept well nourished during the ride and after. But, at least I got out of bed once this week. 

I'm going to see a psychologist on Thursday. I'm not sure about if I should tell my family or how. What do you guys think? It's giving me a little anxiety.

How are you both doing?

Joelle

Hi Joelle,

I know it is common too spend too much time in bed for some of us, including moi, but I want to congratulate you for going out to exercise. That is fantastic!

As for your appointment, may I suggest that if it eases your anxiety, you keep the first appointment without telling anyone, then talk to the psychologist about your feelings about who knows about your treatment. I think people that admit they have a problem and seek help are very brave. It is all too easy to drift along without having to face the harsh reality of treatment.

I'm still alcohol free and eating okay.

Kind regards, John.

Hi John,

Thanks.  Hopefully the exercise will help me sleep  well tonight.  

I was thinking about doing exactly what you said; keep it to myself and get advice about broaching the subject.  Wanted affirmation for my thoughts, I suppose.  In all fairness I've been drifting along all of this time, but maybe now I think I'm ready to accept or face it.  Maybe I'm still making my mind up about it.  It is too easy to do nothing, But it also feels hard.

Good stuff, keep it up.

Sincerely,

Joelle

Hi Joelle and Neil,

44 DOG today.

How are you guys going?

Kind regards,

John.

Hi John,

 Well done.

I'm doing alright.  Had a bit of chocolate today but, a small bit.  Nothing at all like I used to.  

Thanks.

What about you Neil?

Kind regards,

Joelle

Apologies for barging in.

today I broke my 310 day abstinence from alcohol.

not good.

Hi Hideaway,

Welcome to the thread. You're not barging in, so don't worry.

Can I ask what made you break that abstinence? Do you feel like you' do it again tomorrow? 

Throughout this thread we've sort of reaffirmed the idea that we shouldn't be too hard on ourselves when we do slip up. Just that tomorrow is another day and we can try again. So maybe, you can keep that in mind tomorrow?

let us know how you go, and if you need some support, you can find it here.

 

PS - i should lso note that 310 days is an amazing accomplishment and you should be proud of that achievement regardless

Hi there LFM

No particular reason for breaking my DOG.  Just to relax I think.

Will I do it again tmw? Haha, the way I feel this morning, no way! 

Take care

k