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Cutting back vs. cutting out (+ FNF update)

Sunday, February 19, 2012

I was reading a forum question on cutting back vs. cutting out, and had so many thoughts, that I've rather write a blog about it.

There are a few things that had been replaced with alternatives. For example instead of bread, I eat Wasa Crisp'n'Light Rye crispbread (20kcal/slice), or puffed rice (40kcal/slice), because it allows me to eat more worry free. 1 slice of bread averages around (30g) 100kcal. So, I can eat 5 slices instead of one for the same calories.


Also, I abandoned most soda, even cola light, but more for the reason to skip caffeine for the good night's sleep.


Also, my alcohol intake is much less, and if I drink, I go for high quality wine and spirits. Then for fruit juices, if I have the choice, I rather eat the "fruit" version instead of the drink. So my consumption of fruit juices have also gone down.

Some very high fat foods are not in my kitchen anymore, but less because they are cut out, and more because I haven't eaten them lately and they faded out, they were so high in calories: french fries, high fat meat and fish (Mackerel, bacon), butter, margarine, jams, jellies.

However, there are some new foods in my diet, that are heavy in calories, but were not in my diet before:
- Dark chocolate 70%+
- Olive oil
- Peanut butter
- Canned baked white bean
- Macadamia nuts
- Honey
- Granola (in Europe it's called Müsli or muesli)
- Avocado, pineapple, honeydew melon, dried fruits

Somehow, I see these of high nutritional value, and eat them with moderation.

Also, I discovered that from dark chocolate I only eat 1 or 2 squares, and I am happy to enjoy the taste. While with milk chocolate, I often get the sugar cravings after the first square and don't have the raw willpower to stop, so I tend not to eat these. In exchange I eat dark chocolate from the expensive brands. Funnily, I spend less on chocolate by buying the expensive brands. My favourite is Valrhona, a French manufacturer. www.valrhona.com

This is not usual in Central-Europe, dark chocolate consumption here is very low, people usually go for Milka and Kitkat and similar. In the summer, after my holidays in France, I came back with a nice pack of different dark chocolates, and made a tasting in the office during a week, every day a different taste, with some background info.

What I also noticed, that because my nutrition is healthy in general, I have a lot of buffer for those emotionally troubled times, when I need to comfort. Then, I just go for the big cakes without hesitation. ;-)


My FNF goals were the following:
www.sparkpeople.c om/mypage_public_journal_indiv
i dual.asp?blog_id=4681458

emoticon1. Emotional: Gratitude light
Done every evening, the 5 things that I am grateful during that day.
I discovered that even on the "darkest days", there are so many good things happening. Somehow it started to shift my focus.
I also discovered that there are a few things that I really value in life, but I didn't pay attention to them until now. Funny.

emoticon2. Body: BAM Brush-After-Meal
Brush my teeth after breakfast: done every day.
I skipped it only once, when I miscalculated my time one morning.
It has a great effect to reduce hunger, too.
I will go on for one more week, then I add it after lunch, too. I still reserve the liberty to have snacks afterwards, although I expect it will go down, but the goal is to brush my teeth.

emoticon3. Mental: Morning pages
This will come only later.

emoticon4. Spiritual: Meditation
This will come only later.
From my 10K run yesterday:

Forum link:
Cutting back vs. cutting out
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Member Comments About This Blog Post
    I'm also very interested in this concept and am interested to think about it in conjunction to the question i just asked for FNF. Because of what I'm "giving up",certain things will automatically be cut out or cut back. Thanks for sharing this.
    3062 days ago
    Oliver....it is certainly woth the effort to see if there are alternatives to certain food...like bread...I will have to be on the look out for crisp bread. I know we have some bread that comes toasted and they have a high fiber one. I always have 2 slices of bread with my egg whites in the morning..but if I could find an alternative to give me more for the same calories or less..I am in!! I like how you have cut out and cut down on certain foods. Knowing which triggers you to eat more..like the milk chocolate you are ahead of the game!! I will check out that article for sure!!

    Oh I was at the beach today and everytime someone went by running i thought about my runner spark friend emoticon !!
    3065 days ago
    Nice update - I'm way behind on FNF and owe Morgan and myself an update!

    I was interested in your statement on Europeans eating more milk chocolate than dark. I remember a conversation with a fellow grad student years ago that they ate more dark chocolate. Either way, you and I are the winners - we're satisfied with less and better tasting chocolate!

    Wasa is great stuff - I always enjoy it!
    3065 days ago
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    Great read. I got a few pointers that I will follow. In New York, my favorite dark chocolate is Ghirdelli squares 72% One bag lasts me a little more than a week. If I go with the cheaper milk chocolate, I could finish it in a day.
    3065 days ago
    Interesting thoughts, thank you for sharing!
    You have been making very healthy choices.

    My daughter and I do the same with dark chocolate (nothing fancy, just plain dark chocolate): eat only 1-2 squares, and it doesn't induce cravings really.
    3066 days ago
    great read thanks for the alternate ideas
    3066 days ago
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