Healthy and Easy Snacks

By Laura Moncur @ 11:25 am — Filed under:

I love this list of healthy and easy snacks from Fit Personality. So many times I get BORED with my food and then that leads to a binge. Having lists like this helps me.

Easy Snacks from Starling Fitness

Here is the list:

  • Frozen grapes
  • Blueberry greek yogurt
  • Boom Chicka Pop
  • Dried fruit medley
  • Clementines
  • Naked Juice
  • Raw almonds
  • Peanut butter and fruit slices
  • Larabars
  • Peaches and cottage cheese
  • Edamame
  • Watermelon chunks
  • Carrots and guacamole
  • Apple chips
  • Strawberries and balsamic vinegar
  • V8 Juice
  • Celery and peanut butter
  • Protein smoothie
  • Pistachios
  • Cinnamon Rice Cakes
  • Cherry tomatoes
  • Raspberries and lime
  • Bell peppers
  • Frozen mango
  • Hard boiled egg
  • Cauliflower and hummus
  • Greek frozen yogurt cups
  • Fruit kabobs
  • Tomatoes and feta cheese
  • Chocolate almond milk
  • Peanuts and raisins
  • Dry whole grain cereal
  • Blackberries
  • Cinnamon pears
  • Roasted chickpeas
  • Laughing Cow wedges
  • Almond butter and toast
  • Banana slices and chocolate
  • Oatmeal balls
  • Pomegranate
  • 100% fruit pops

It’s very important to keep the variety of your food constantly changing in order to prevent dopamine burnout. This is all explained in my entry here:

Speaking of healthy foods, let’s say you’re hungry and decide to eat a balanced meal. You do and dopamine levels spike in the reward hot spots. But if you eat that same dish many days in a row, dopamine levels will spike less and less, eventually leveling out.

The brain gets bored of regular food for two reasons from Starling Fitness

That’s because, when it comes to food, the brain evolved to pay special attention to new or different tastes. Why? Two reasons: first, to detect food that has gone bad, and second, because the more variety we have in our diet, the more likely we are to get all the nutrients we need. To keep that variety up, we need to be able to recognize a new food and, more importantly, we need to want to keep eating new foods, and that’s why the dopamine levels off when a food becomes boring.

Keep changing your meals and snacks and you won’t have that leveling out of your dopamine. That’s why I love lists of interesting foods I could have for snacks!

Via: Funeral For My Fat, fit-personality: Get your snack on y’all.


How To Conquer Disordered Eating

By Laura Moncur @ 10:24 am — Filed under:

How to conquer disordered eatingIt’s rare when an article actually gets it right about how to conquer disordered eating, but this one is perfect:

There is a list of six lessons and it’s a good idea to go over to their site and read the whole story. It was very helpful to me.

  • Comparing yourself to others only sets you back.
  • Your relationship to food mirrors your relationship to your life.
  • You will never be done.
  • Perfectionism derails progress.
  • You are really, truly good enough—just as you are.
  • Disordered eating is your soul desperately crying out for help.

Each person has a different journey when they are recovering from disordered eating. For me, issues of control, envy, perfectionism, fear, expectations, judgment of others and many other faults came up when I worked through my program. Knowing that these problems with my thinking have caused me to overeat for years, really helped me. I learned to reprogram my thoughts and have had wonderful success.

If you want what I have, find the nearest Overeater’s Anonymous meeting, get a sponsor, do everything they say and keep coming to meetings.

Overeater’s Anonymous does not endorse anything on this entry or blog. I speak only of my personal experience and not for OA as a whole.


Don’t Expect To See A Change If You Don’t Make One

By Laura Moncur @ 8:10 am — Filed under:

Seventy pounds. I have lost seventy pounds and have stayed here for a few months. I still have thirty pounds to go to get to the weight that the government thinks I should weight. I don’t know if I will ever get there, but I do know that my weight loss has stalled and slowed down to a crawl.

And then I realized that I was expecting a change without making one.

Don't Expect To See A Change If You Don't Make One from Starling Fitness

I have lost these seventy pounds by limiting my calories without regard to the health of food. I know restricting my food has caused binges in the past, but ADDING healthy food into my plan never did.

Don't Expect To See A Change If You Don't Make One from Starling Fitness

When I dropped Weight Watchers for the last time, I dropped their healthy ideas as well. That eight glasses of water and five fruits and veggies a day checklist. THAT was a good thing for me. Why did I drop that?

Don't Expect To See A Change If You Don't Make One from Starling Fitness

It’s time for me to add those checklists back into my daily routine. They HELPED me eat healthier. They helped me stay away from unhealthy food. It’s time I made another change to my routine in order to see a change in myself.

Images via:


Google’s im2calories: A Good Idea With Costly Execution

By Laura Moncur @ 7:12 am — Filed under:

Long, long ago, in December of 2005, I wrote a review of My Food Phone, which was a paid service that allowed you to take pictures of the food you ate and a nutritionist sent you a video of what you should be eating instead. Back then, I called it a good idea with costly execution.

Unfortunately, Google hasn’t learned from My Food Phone’s mistakes. They are creating a program, called im2calories, that can calculate the calories you have eaten based on a picture of your food. You can read more about it here.

That sounds like a lot of computing power to not solve a problem. Knowing the calories in my food was never the problem. NOT eating the food was the problem. Somehow we got sidetracked. Doctors and nutritionists and even AI computer scientists are under the mistaken impression that if we just knew how many calories are in our food, then we wouldn’t eat so much. They seem to think that our obesity is caused by lack of information.

It’s not. It is SO not.

Our obesity is caused by a dopamine response in our brains. We feel bad, either emotionally or physically, and we use food to make our brains make us feel better. It’s the same as drug addiction. Drug addicts know that drugs will kill them and burn through their brain cells, but they keep using because they can’t stop. It’s the same with food. It’s not like we don’t know that overeating will kill us. It’s that we can’t stop.

Sorry, Google. It sounds like you’re spending a lot of R&D funds on something that is irrelevant. Knowing the calories in our food doesn’t stop us from eating it. Thanks to you, we already HAVE that data. At any time, I can pull out my phone and Google nutrition facts for every restaurant in the city. Knowing the calories never stopped me from eating them.

Obesity is NOT an education issue. It’s a brain chemistry issue and until medical science solves that problem, the best we have is Overeater’s Anonymous.

Overeater’s Anonymous does not endorse anything on this entry or blog. I speak only of my personal experience and not for OA as a whole.


The Twinkie Diet: Four Years Later

By Laura Moncur @ 8:55 am — Filed under:

Four years ago, a nutrition professor at the University of Kansas, Mark Haub, went on what was called The Twinkie Diet. He ate most of his calories from processed foods like Twinkies and Doritos for 10 weeks and lost 27 pounds. Here is a news clip from that time.

At that time, nutritionist, Paleo enthusiasts and everyone else lost their minds. This little article from a magazine shows the mindset.

Twinkie Diet from Starling Fitness

The experts weighed in and said,

This diet – if you want to call it that – sends a dangerous message. I am particularly worried about still-growing teens who might try it because it sound “cool.” Losing weight is not just about calories. It is about choosing healthy foods which are rich in nutrients including fiber, vitamins and minerals.

Twinkies contain sugar and unhealthy fat, as do other junk foods. So if that’s all you eat, you’re sending your body into shock. If you want to lose weight and keep it off, you have to learn how to eat healthy. This kind of short-term fad isn’t the answer.

You want to know what else isn’t the answer, Dr. Lisa Young? Vilifying food. It is four years later and we are no closer to solving the obesity epidemic than we were back then. Making junk food the bad guys just makes people want to eat them more. It’s called “Forbidden Fruit” for a reason. Putting it off limits makes it MORE desirable, not less.

I was a big proponent of low carb and high fat eating. The only problem with that concept is that an entire set of foods become forbidden. It would work for a while, but in the end, I always wanted to go back to what I couldn’t eat.

Tell me I can’t eat broccoli and I will obsess about eating broccoli all day. It’s how humans work.

So, what DOES work?

For the last year, I have given myself permission to eat whatever I want as long as it fits within my daily caloric intake. That includes my former binge foods, like Reese’s Peanut Butter Cups. I am allowed to eat them whenever I want.

Ironically, I haven’t had a Reese’s Peanut Butter Cup for over a year and a half. I can have one any time I want. They are in almost EVERY store I step into, even Home Depot and the bookstore. If I ever want one, they are right there and I can get one. But I don’t need one right now, and I haven’t felt like I needed one for a long time.

In fact, the last time I felt like I needed one, I really needed to do some meditation and have a good talk with a my sponsor. Then I didn’t feel like I needed one anymore.

It’s NEVER about the food. It’s ALWAYS about why you want to eat the food.

So, what about the Twinkie Diet? The Twinkie Diet PROVED that it doesn’t matter what kind of calories you eat. As long as you eat less calories than you burn, you will lose weight. Stop beating yourself up if you eat a Twinkie. Just count the calories and adjust your day accordingly.

It’s the guilt and the forbiddance of the Twinkie that makes you fat, not the Twinkie. Without the guilt, there is no “Oh I’ve Blown It” Binge. Without the forbidden aspect, there is no “I’m Never Going To Eat These Again, So I’m Going To Eat A Whole Box” Binge. Without the guilt and forbiddance, it’s just a Twinkie. It’s merely a simple 135-calorie snack in the middle of your day. You log it and continue with the rest of your day. Once you can stop vilifying food, it’s as simple as that.


Mrs. Fields Cookies: That First High

By Laura Moncur @ 7:59 am — Filed under:

Mrs Fields Cookies: That First High from Starling FitnessWhen I was a teenager, I loved Mrs. Field’s Cookies. The walnut milk chocolate chip cookies were my favorite. I loved going to Valley Fair Mall in West Valley to eat them with my binge-buddy.

Lately, though, the cookies haven’t tasted the same. They just don’t taste as good as they did when I was a teenager. I kept eating them, trying to get that same flavor. I blamed the frozen cookie dough, so I tried making them on my own with the recipes I found that said they tasted “just like” Mrs. Fields, but they didn’t taste right either.

What I was looking for is that first high.

We addicts will NEVER again experience that first high from food that we used to feel when we ate. It just takes more and more food or richer food to get even close to how it used to make us feel. Just like heroine addicts, we are searching for a high that we can NEVER get again. Unlike heroine addicts, it’s very difficult to OD on food. We just end up getting fatter and fatter and eating ALL day long.

Knowing that food will never again make me feel like it used to make me feel really depressed me, but it has also helped me to prevent binges. My binge foods don’t have as much attraction to me because I know that my brain is broken. I know they won’t taste as good as they used to. I’m sad about that, but at the same time, accepting it is my only option if I don’t want to eat myself into oblivion.

Two months ago, when we went to Cottonwood, AZ to camp, we passed through the North Rim of the Grand Canyon. There was a little shop there that sold cookies (and had gas and a bathroom). Mike asked if I wanted a bite of his cookie and I said yes. It tasted just like a Mrs. Fields Cookie used to taste and I KNEW that I couldn’t eat any more or I’d have a binge. Ironically, it was some insane “loaded” cookie with a THICK layer of chocolate in the middle. Probably THREE times the sugar and fat that was in those original Mrs. Fields Cookies.

THAT’S what it now takes to get me to that first high: a diabetic coma in a cookie.

The only thing that ever helped me was Overeater’s Anonymous. If it is taking more and more food to feel the same as you did when you were younger, you might have the same problem as I do. Get yourself to an Overeater’s Anonymous meeting, tell the truth, get a sponsor and DO WHAT THEY SAY. There IS hope. It’s just not in the form of a diet, workout or pill.

Overeater’s Anonymous does not endorse anything on this entry or blog. I speak only of my personal experience and not for OA as a whole.

Image via:


M&Ms and Artificial Scarcity

By Laura Moncur @ 11:33 am — Filed under:

I saw this ad for M&Ms a while ago. It was before I had started OA, so it was QUITE a while ago. When I saw it, I immediately wanted to go out and buy M&Ms.

M and Ms Artificial Scarcity from Starling Fitness

Somehow that ad had triggered my desire for them and I didn’t know why. I took a screen shot of the ad, which was, ironically, in a health and fitness magazine, and didn’t think about it again until today.

I looked through my folder of ideas to write about Starling Fitness and saw this ad. I was going to write about how advertising triggers cravings, but I now know it goes further than that. This advertisement triggers the Artificial Scarcity craving. We want it because it won’t always be around. We want it because we think it’s scarce.

Do those M&Ms taste any different than normal M&MS? No.

Do I even like regular M&Ms? Not particularly.

Because those M&Ms are in special “Fall” colors, they won’t be around for long. This is a limited time product, so I better act now. They do the same thing at Christmas, Easter and even Independence Day. The same M&Ms, only in red and green, pastels and pink, or the old red, white and blue. They are desirable because we can’t get them all the time.

I talked about this before here:

Back then, I said:

The problem is PERCEIVED SCARCITY. We could cook a turkey any time, but we only have them at Thanksgiving. We could buy that Torani Pumpkin Pie Sugar Free Syrup for our coffee at any time, but Starbucks has somehow convinced us that it is only available in the fall. None of these things are actually scarce. The food manufacturers use marketing and self-imposed limits to make them scarce and even create hoarding.


M&Ms in Autumn Colors. Don’t Fall for it…


The Cake Is A Lie

By Laura Moncur @ 8:21 am — Filed under:

I was looking through my saved images in a folder called “Starling Fitness Ideas,” and I found this one:

The Cake Is A Lie Diet from Starling Fitness

It reads:

The Cake Is A Lie Diet: Lose 17 pounds a week by changing your diet with this one simple tip!

Awarded for: “Watch an inspirational video on YouTube or TED.”

I have a vague memory of an app that I played with that gave me awards and kudos for doing good things in my life, but I cannot for the life of me remember where this came from or even why I saved it.

“The Cake Is A Lie” is a meme that came from the game Portal. In that game, the computer voice kept promising me that if I completed the tasks, that there would be cake at the end. About halfway through the game, you come to this creepy hallway and the phrase, “The cake is a lie,” is scrawled over and over on the wall.

The Cake is a Lie image via Project Reroll

At the end of the game, you realize that there is no cake and you have been doing all these things for nothing. The phrase “The Cake Is A Lie” has come to mean that a promised gift is being used to motivate you without any intent of delivering it. For a while there, I couldn’t log onto Facebook without seeing this image it was so popular.

The Cake is a Lie Meme from Starling Fitness

The truth of the matter is, the cake IS a lie. Every time I eat cake, I am trying to recreate that intense feeling of ecstasy that I had the first time I ever ate cake. I am trying to get that same hit of dopamine that I got when I first had cake. The problem is that the more cake I eat, the less of a dopamine hit I get until I need to eat cake all day long EVERY day to just feel normal. The promise of the cake is a lie.

Then again, the promise of the “fit” life is a lie, too. I remember being at 150 pounds and being so close to goal and STILL feeling miserable. I had told myself that when I got skinny, I would be happy. I had told myself that when I lost the weight, I would love myself. That was a lie just as much as the cake was.

Eating the cake was a lie. Not eating the cake was a lie.

THAT is the sense of hopelessness I had when I stepped into my first Overeater’s Anonymous meeting. I hated myself when I was fat. I hated myself when I was thin. I couldn’t stop eating and I didn’t want to eat anymore. I was in a No-Win situation and I had no idea what to do. That’s why I got a sponsor. That’s why I did EVERYTHING she told me to do. That’s why I cleared the wreckage of my past and started fresh. That’s why I was willing to meditate every day and make a “God Box.”

I knew the cake was a lie and I knew that I couldn’t stop eating it.

Overeater’s Anonymous does not endorse anything on this entry or blog. I speak only of my personal experience and not for OA as a whole.


Ali Vincent: Believe It, Be It

By Laura Moncur @ 11:30 am — Filed under:

I wrote about Ali Vincent winning the Biggest Loser back in 2008.

Believe It, Be It: How Being the Biggest Loser Won Me Back My Life at Amazon.comThe weird thing is that I read her book, Believe It, Be It: How Being the Biggest Loser Won Me Back My Life, and I never talked about it here, despite LOVING it. I find it so strange when there is something that has really helped me and I somehow forgot to mention it on this blog. This book is one of those things.

Ali Vincent is still very active and has her own website here:

I remembered her and that inspiring book because her quote from it came up on the random Quotations Page:

When you have the courage to tell the truth about what youre really afraid of fear doesnt have control over your life. Ali Vincent from The Quotations Page

It reads:

When you have the courage to tell the truth about what you’re really afraid of, fear doesn’t have control over your life.

  • Ali Vincent, Believe It, Be It: How Being the Biggest Loser Won Me Back My Life, 2009

I really liked her book when I read it and there are TONS of quotes from that book that are inspiring:

If you are feeling uninspired, give her book a chance and read it.


Eating Anything You Want To

By Laura Moncur @ 7:34 am — Filed under:

This quote from Tom Hanks is pure genius:

Eating everything you want is not that much fun. When you live a life with no boundaries theres less joy. If you can eat anything you want to whats the fun in eating anything you want to Tom Hanks from The Quotations Page

It reads:

Eating everything you want is not that much fun. When you live a life with no boundaries, there’s less joy. If you can eat anything you want to, what’s the fun in eating anything you want to?

  • Tom Hanks, Esquire, June 2006

It’s true. There is less joy when I let myself eat anything I want, especially since it devolves into depression and constant eating very quickly. Paradoxically, limiting my food makes me HAPPIER. It makes no sense, but it does work.

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