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Anne's check ins

Posted: Fri May 20, 2005 4:02 pm
by arl0401
I hope to check in at least a couple times a week. Not sure I can do it every day. This is day 12 of my re-commitment to NO-S. I did it for several months last fall, but kind of fell off the wagon around the holidays and had a hard time getting serious again.

Anyway, it's Friday and this week was good. My hardest day was Wednesday when I went to Happy Hour at Chevy's with some women friends. I had two light beers and used my virtual plate skills with the chips and the nachos.

Also, my daughter, Rachel, is graduating high school next week and last night was an awards dinner for her class. I had the salad and most of the chicken and green beans that they served. But I did not even touch the cheesecake. I was proud of myself. We've got a lot more of these kinds of activities in the coming week. I plan on staying strong.

I'm going tomorrow for a walk-a-thon for Prader-Willi Syndrome here in the Baltimore/Washington area. My 20 year old son, Frank, has Prader-Willi... And that's another subject for another day. Got to get back to work. Am thinking about a dessert or two this weekend....

Posted: Fri May 20, 2005 6:39 pm
by ida
Hi Anne, great name (my middle name!).

I just wanted to say that I think it's awesome that you're staying on the bandwagon even with all sorts of events. Thats the true test reallty, its so easy to make excuses and say "just this once". And congrats to your daughter for graduating high school, I remember when I did (last year!!) and it was great fun.

Enjoy your walkathon and your desserts, you've earned it!

Love Ida xx

Sunday 5/22

Posted: Sun May 22, 2005 11:14 am
by arl0401
Day 14....

I'm up early getting ready for mass. Yesterday was a beautiful day. We had the walk-a-thon at CH High and there were so many local teenagers there supporting it. It was great. Frank got a pretty high school girl buddy and he was in heaven! As far as food goes, I had breakfast (cereal), lunch (turkey sandwich and apple) and dinner (pasta and salad). Snacked a little while cooking dinner, but not too bad. I made a fruit dump cake for dessert. Everyone enjoyed it including me! I only had two S's. Not bad after a week of sticking to this....

Day 15

Posted: Tue May 24, 2005 4:27 pm
by arl0401
It feels good to be back on no-s after the weekend. There was a farewell reception for someone here at work and I had told them I would bring cookies. Did not touch one! Yay, me. Kids have been driving me crazy though. Joe has finals and is playing too many video games. Rachel graduates tomorrow and has done nothing to look for a summer job even though she has had no school in the last week! Plus her laundry is laying all over the basement...... I spent time being nag mom last night to both of them. In my pre no-s days I would have also been in the chocolate. As it was I had a cup of tea and tried to meditate....

I'm going for a walk.... Urban-ranger, that's me.

Posted: Wed May 25, 2005 3:00 pm
by reinhard
Keep it up Anne! Make it stick this time. We did a walkathon recently, too (march of dimes). Our daughter was a preemie, so we walked with the hospital's NICU contingent. I used to think it was absurd that people had to go through all these stunts to get donations, shouldn't a "begathon" be enough? But of course, it isn't. Besides the fact that the human aversion to begging is deeper than rational, that there has to be "earning" involved as a show of good faith, walking at least is such a pleasure, it's almost like a reward. And unline more grueling a-thons, walking gives you a chance to meditate on what you are doing -- hopefully less on your own virtue than on your good fortune, on how easy it is to do good, and how much more good you could and should and will do.

New year new start

Posted: Sun Dec 31, 2006 3:24 pm
by arl0401
Hey folks, haven't been here in a long time, but have decided that this is the place for me for 2007. No-S is the best way to have a normal relationship with food. I don't care if I don't lose weight, I just want to stop overeating and work on self-control and self-discipline.

So, for 2007, I am commiting myself back to this system. In the last year I have snacked too much and eaten too many sweets. I did continue to walk 3-4 miles every day. I do it because I love it. It makes me feel good.

Will start the check in process tomorrow. I need all your good wishes to help me keep on track....

Posted: Sun Dec 31, 2006 3:42 pm
by pangelsue
Good luck and best wishes for the new year. Make it a year of smiles.

Day 1

Posted: Tue Jan 02, 2007 2:19 am
by arl0401
Treating this as an N day since it is Monday and the perfect day to start resolutions, even though a holiday.....


Was out late last night, so I slept through my normal breakfast time. Therefore, I only had two meals today. Which is fine. I could miss a meal or two after the holidays.

Breakfast: sleep
Lunch: Bagel, fruit, light cream cheese
Dinner: Polish New Year's good luck food courtesy of my husband: keilbasa, peirogi, cabbage, rye bread.

Walked for an hour with Cyr during a break in the rain. Otherwise, doing some reading and watching movies

Posted: Tue Jan 02, 2007 8:34 am
by deryck
A good start to the year, keep it up. I am trying to ignore all the snack foods we have in the house at the moment. My wife is slowly working hr way through them, but its going to take a long time. :(

Day 2

Posted: Wed Jan 03, 2007 11:09 am
by arl0401
Day 2 1/2/2007 Success

Breakfast: Wheaties, raisins, milk, coffee
Lunch: Sushi and soup with Joe
Dinner: Keilbasa, peirogi, cabbage, beer

Walked 45 minutes in the afternoon outside - it's beautiful mild weather here. We're very lucky to get this kind of weather in January.

Today is the only day this week I have to work. I love use or lose! Hope there aren't any donuts or cookies.....

Day 3 - Wednesday N day

Posted: Thu Jan 04, 2007 1:36 am
by arl0401

This was a normal work day, except there aren't that many people in at work. Very quiet. Actually got a lot of work done.

B-raisin bran, banana, milk
L- triscuits, cheese, fruit
D- Burger at Fuddruckers plus a few onion rings shared with kids/husband

We sponsor two plebes from the Naval Academy (that's navy talk for freshman), and they just got back from Christmas Vacation today. Cyr picked up Stevie at the airport and we took him to Fuddruckers before taking him back to the Hall. We figure it's our patriotic duty to feed him, especially since he is always hungry!!

Feeling good about skipping the milkshake/pastries/etc....

Oh, also walked for 40 minutes at lunch, plus two trips to the other building.

Day 4

Posted: Fri Jan 05, 2007 1:07 am
by arl0401

Today and tomorrow are vacation days for me. How nice. Still had to get up early to get the boys off to school and work (my 22 year old is handicapped and can't be trusted to get off by himself, no, the correct word isn't trusted, he's just not fully capable of doing it by himself...)

So after they left, I went to the grocery store and got some veggies and stuff, and made a crock pot stew for dinner.

Then Cyr and I went to Annapolis and walked for two hours and then had lunch on main street. Nice... We're having beautiful weather lately, I think the high today was near 60 and it was sunny. Lucky for January.

B: bran cereal, milk
L: sushi, beer, salad
D: vegetable beef stew, noodles, glass of wine

I've been getting hungry at night-- last night I had a cup of herbal tea with a little milk in it and it seemed to help. I've also found myself enjoying my meals more than before. I've found it hard not eating while cooking, especially when I'm cooking and I'm hungry.

Day 5

Posted: Sat Jan 06, 2007 1:36 am
by arl0401
Day 5 SUCCESS! Five straight N days, 98% good, if you don't count the spoonful or two I had tasting food while cooking.

Breakfast: wheat chex, milk, fruit, coffee
Lunch: grilled cheese, fruit
Dinner: veggie soup, eggs, bread

Today was my last day of use or lose leave, so I had a nice relaxing day around the house. I tried not to turn on the TV or use the computer until after dinner. Does anyone have an everyday system concerning TV? It can be such a time waster.

Looking forward to my S day tomorrow.

first weekend

Posted: Mon Jan 08, 2007 1:39 am
by arl0401
Day 6 - SUCCESS - S day, had some nuts, pie, etc. Didn't go too overboard, I don't think.

Day 7 - SUCCESSFUL N day - I know you're not supposed to do this in the first twenty-one days, but I have a monthly happy hour meeting on a weekday this week that I want to treat as an S day. And I don't want more than two S days a week in the first month or two. So today I had:

B- cereal, raisins, milk
L- soup, fish, veggies
D - bean soup, corn bread

Plus a diet hot chocolate tonight.

Posted: Mon Jan 08, 2007 4:23 am
by JustAnnie
Beans and cornbread? Ann are you a transplanted southern belle?

Posted: Mon Jan 08, 2007 10:44 pm
by arl0401

B - Cereal, milk
L - triscuits, cheese, veggie soup
D - eggs, bread, fruit

Crazy day at the house today, all three kids are having major issues..... aagghh.... Going down to the basement to exercise now.

Posted: Mon Jan 08, 2007 10:47 pm
by arl0401
I was born in Texas, lived in Florida and Alabama and Virginia, so maybe I do have some southern belle in me!!!

I was an Air Force Brat so I moved everywhere growing up. I've been in MD since I got married in 82, so I've been here a long time now....

Talk to some people and MD is the south also.....

Posted: Wed Jan 10, 2007 12:40 pm
by arl0401
Yesterday was day 9 and it was a SUCCESS!!!

B: cereal, milk
L: fruit, cottage cheese, triscuits (my favorite!!!)
D: Pho (vietnamese beef/noodle soup) with Joe

Walked 9500 steps

Things are still crazy at home, Frank's girlfriend dumped him, Rachel is having real serious "issues" with being at home, and Joe stayed home sick from school and is not doing well in school... I'm so glad I can come to work and be with sane people.

Posted: Thu Jan 11, 2007 11:18 pm
by arl0401
Day 10 (yesterday) SUCCESS. I had a no-s breakfast and lunch, but dinner was happy hour with some women friends that I meet once a month. It's so important that I consider it almost an S day. I did not have any sweets, but probably had more than one plate full of food. Plus I gave up my S day last Sunday so I wouldn't feel guilty about it. No snacks all day.

Day 11 (today) SUCCESS so far:
B - English Muffin, pb, raisins, coffee
L - at a wake - a friend's mother died - had a sandwich, some shrimp, some salad, one plate full of food.
D - pasta and salad and one piece of bread

Am about to go for a walk with Cyr. It's colder than it's been all winter, but it's been a rough week. I need an outdoor walk with my hubby. I'll just wear an extra layer and a scarf.


Posted: Sat Jan 13, 2007 3:23 pm
by arl0401
Day 12 - yesterday was a N day success. I worked at home all day and in the evening took Frank to a dance for people with special needs. It was nice for him. He was able to hang with a bunch of young adults from his work place. They have these dances once a month so I think we'll go each month.

B: cereal, milk, figs
L: fake crab meat and rice and carrots
D: homemade sushi - I took a class in it at the local community college, and my kids and their friends love it when I make a ton of it. I ate a full plate... So much cheaper than the sushi bar and it tastes good.

Had a glass of wine before bed. Slept well. Looking forward to having a treat or two today.

Rachel is looking for computers to replace the one she spilled coffee on at school. She likes the small mac laptop. I've never owned a mac. It's about the same price, hmmm... I guess it shouldn't matter to me as long as she can do her homework on it.

Posted: Mon Jan 15, 2007 1:56 pm
by arl0401
Days 13 and 14 were easy successes - S days, I had a few treats here and there. One thing that happened on Saturday was very interesting. My oldest handicapped son participates in special olympics bowling and they have a monthly birthday cake. I went to watch his last game and there was lots of cake left and they were offering it to the adults. I did not want it!! I had no desire for it. I hope this stays with me. Usually whatever I see I want.

I'm trying to handle my S days with three 'S's each day rather than eating whatever I want whenever I want. When I did no s a couple of years ago, I remember going crazy on the weekends. Not good. I've also decided I'm not going out of my way to get the treats, in other words, I won't buy a candy bar, or make a dessert just for the sake of making it. There has to be a good reason, or there has to be an opportunity that presents itself somehow.

I'm also trying to rid the household of snack foods. Only healthy meal foods. That'll will help the kids too. They don't need the chips and cookies either.

Posted: Tue Jan 16, 2007 3:55 pm
by arl0401
Day 16 (yesterday) was a SUCCESS - had a roll for breakfast, mexican for lunch and pb on an english muffin for dinnner. I actually wasn't very hungry for dinner. Daughter and I went out with my Mother for lunch and a movie. Treated it as an S day even though we had the day off from work.

Actually, I did grab a mint on the way out of the mexican food restaurant and ate it. Wasn't thinking. Not going to let one little mint stop me from counting the day as a success.

I'm back to a normal work day today. There should be less temptations and distractions.

Posted: Wed Jan 17, 2007 12:50 pm
by arl0401
Day 16 (1/16/2007) SUCCESS

B - Cereal, milk, banana
L - sandwich, fruit
D - pasta, tomato sauce with sausage, bread

Today is a normal work day. Hopefully things will go smooth.

Posted: Thu Jan 18, 2007 5:44 pm
by arl0401
Yesterday was day 17 and it was a success.
B - cereal, milk, banana
L - soup, fruit
D - roast chicken, green beans, bread

Walked 13000 steps.

Posted: Mon Jan 22, 2007 11:11 am
by arl0401
Day 19 on Friday was a FAILURE - lesson learned, don't bake on N days. I was preparing for my Mom's birthday party on Saturday and was baking two cakes. A taste or two I could forgive myself for, but I definitely did more than a taste or two. Restart Saturday means that my next day 21 is Feb 9. Hey, I did 19 days. Almost did it.

Days B1 and B2 were successful S days. We had a good time at Mom's party, had 18 people over. It was fun to have the whole family over.

Posted: Tue Jan 23, 2007 3:34 pm
by arl0401
Yesterday was a SUCCESS

B: cereal, milk, fruit
L: rice, fish, veggies, a few pretzels
D: coleslaw and a pita bread sandwich

This 21 day streak ends on 2/9....

Bought the book and love it!

Posted: Fri Mar 14, 2008 11:31 am
by arl0401
I bought the book this week and I love it! I love the stuff about traditional meal times and that the cultures that have these traditions and follow them are thinner and healthier. For me the biggest problem with my diet is the snacking - or permasnacking as Reinhard says in the book. If I see food I eat it. So the most important habit for me to break right now is that one. Don't eat mindlessly. Eat because it is mealtime.

So the book has inspired me to get going again full steam!!! Four success days this week. I'm psyched.

Yesterday was day 4:
Breakfast - bagel, cream cheese, juice
Lunch - sushi, salad
Dinner - pasta with chicken and peppers (dh cooked it, yum!), greens
Also a glass of red wine before bed.

I'm feeling hungry between meals and know that I just have to wait it out. I'm in training. I'm training my dumb body to do my bidding. I know eventually it will get used to eating at regular times. I remember reading a diet book once where the nutritionist author said the worst thing in the world was to be hungry. When you started feelling hungry you must eat or you would get so fat. Well, I gained about 10 pounds on that diet before I said, no, this doesn't work for me at all!!! Too funny. A little hunger never hurt anyone.

day 12

Posted: Fri Mar 21, 2008 1:19 pm
by arl0401
Reading the book has inspired me to become serious about this again. I've been doing this off and on since 2004. It's such a sane plan and so far this time I'm doing well. I feel good and am eating healthy. I've been so busy with stuff at work though, I haven't gotten to my daily lunch time walks. So I want to up the exercise.... My goal for the weekend is to do a couple of long walks and get 15000 steps on my step counter each day.

Today is day 12 of my current streak.

Yesterday's meals:

bfast: bagel, cream cheese, fruit cup
lunch: triscuits and cheese, vegetable soup
dinner: omelet, toast, cut up cantelope
glass of wine after dinner.

At least it was unintentional

Posted: Sat Mar 22, 2008 7:11 pm
by arl0401
Last night Cyr and I went to Applebee's for dinner. It being Good Friday we did not have meat, so we had a couple of beers and shrimp. At the end the waitress said our meal included a little shot glass sized dessert. They had a choice of several different types to choose from. I didn't even think about it and asked for one. It was only about three or four bites, and I shared it with Cyr, but I didn't even remember about no-s until I was a couple of bites into it. Bummer. Mindless eating strikes it's ugly head....

Still the rest of the day was a success and I only had a couple of bites. Days on habit start again today....

Still 9 successes - 1 failure / 10 no-s days = 90% , with 13 straight days on habit.

Going to the Easter Vigil tonight. I love the Easter Vigil. It's the most beautiful mass in the entire year. Then tomorrow we will have a nice Easter feast... I just finished making a cheesecake. Yumm...

four success days so far this week

Posted: Thu Mar 27, 2008 11:52 pm
by arl0401
Not bad. Out of the last 19 days, 18 have been good. Maybe I shouldn't jinx it since Thursday isn't quite over yet. I've been getting better with the food. I don't seem to be getting as hungry between meals. I think my body is getting adjusted. Yes, the body can be trained to mind.

I'm watching basketball. Love the NCAA tournament....

Today's meals:
Breakfast: oatmeal with raisins, coffee
Lunch: leftover pasta with mushroom ham sauce, banana
Dinner: must-go fried rice, small salad

The must-go fried rice was really popular with my kids. I made a large batch and it's all gone. I only had one serving of course.

That cheesecake I made for Easter - I froze a piece and it's still waiting for Saturday.

Posted: Sat Apr 12, 2008 1:40 pm
by arl0401
Another successful week. I've been on this a month and am down five pounds. I made a rule for myself that I wouldn't weigh but once a week on Friday or Saturday morning. But with my obsessive compulsiveness I haven't been very good at this rule.

Last weekend I went a little crazy with the S days. I want to be better this weekend. Maybe a sweet breakfast and a dessert after dinner. No snacks. Seconds are ok, but not too much.

Yesterdays meals were:
b - egg sandwich and applesauce
l - triscuits, cheese and juice
d - one plate of a bunch of leftover foods we had in the frig, including some green beans, chicken and rice, etc

I can't believe how long the sweets hang around the house when I stash them away for the weekend. I have a box of girl scout cookies in the pantry that have been there for weeks. That wouldn't have happened even a month ago.

The last time I did no-s I think I failed because I went too crazy on the weekends and would undo all the good I did during the week. Then I'd be starving for a couple of days. I just need to keep my s days saner and this will work for me. The thing about 12 starts to make it stick is so true....

I'm gonna go eat some breakfast now....

Posted: Fri Apr 25, 2008 1:45 pm
by arl0401
Been going strong all month on this. Haven't really lost any more weight. But I am definitely not gaining. I keep on thinking of that one post I read, where the person said that he had been on no-s two years and had lost a pound a month and was down 25 pounds. It's slow, but it adds up and I am enjoying food again. I'm savoring my meals and I always feel comfortable and in control. These rules give you freedom. Paradoxical, I know, but true.

Yesterday's meals were:

Bfast: oatmeal with nuts and raisins, coffee
Lunch: rice bowl with cabbage and turkey and other left overs. I basically call this my must-go lunch. Use rice as a base and add whatever meats/veggies are in the frig. Nuke before eating. It's good, usually. Satisfying too.
Dinner: One hamburger bun with hamburger stroganoff open faced; green beans
Later - a beer with DH on the porch... nice summer evening.

My 17 year old is on a band trip right now so I'm also trying to clean his room while he's away. Yechy job. He's such a pig. Still I miss him. A taste of what's ahead when he goes to college in the fall....

8 weeks down

Posted: Mon May 05, 2008 3:20 pm
by arl0401
Been good for eight weeks now. I'm finding I'm not craving sweets like I used to. My weight is not fluctuating like it used to. I feel sane and sensible.

I'm working on just eating at mealtimes and more sanely on s days because my biggest flaw is to eat when the food is there even though I really don't want it. I was over at a friend's yesterday and she brought out some cookies. Yay, I thought, s day, I can have some! But I didn't just stop at one or two, I ate about six, which I really didn't want. The first two were good and should have been enough. I'm going to keep working on this.

Overall, I find I am enjoying my meals so much more. I don't feel guilty. It's not a diet it's just a way of eating. A set of rules that don't make you crazy.

Back again

Posted: Thu Sep 22, 2016 1:16 pm
by arl0401
It's been a long time. I have used no-s pretty often during the past decade but I have never really stuck with it. I find the biggest issue is when I have a failure or two I have a really hard time getting back on.

But I have been having pain in my right knee. I went to the Orthopaedic the other day and they told me I have arthritis. They gave me exercises and told me to lose weight. So I started no-s again. Every extra pound translates to 4 pounds of pressure on the knee. Pain is a good motivator, better than vanity. The other motivation for using no-s is that it is a sane way of eating. Not a crazy time consuming diet, but common sense.

Some other updates: I am retired now from my full time job. I do math tutoring part time. DH and I travel a lot which is great fun.

So here I am, day 4. Will try to check in from time to time.

Day 4

Posted: Fri Sep 23, 2016 1:46 am
by arl0401
Day 4 was a success

Breakfast: egg sandwich, coffee, fruit
Lunch: rice bowl with leftover rice, spinach and a turkey sausage
Dinner: spaghetti squash, rice, chicken

Walked 10k steps

Re: Back again

Posted: Fri Sep 23, 2016 5:03 am
by Merry
arl0401 wrote: But I have been having pain in my right knee. I went to the Orthopaedic the other day and they told me I have arthritis. They gave me exercises and told me to lose weight. So I started no-s again. Every extra pound translates to 4 pounds of pressure on the knee. Pain is a good motivator, better than vanity.
Yes it is! I've never heard it put that way before (a pound = 4 lbs. of pressure on the knee). Very interesting! Hope you can stick with No-S and see some losses (and less pain!)

Friday and Saturday

Posted: Sat Sep 24, 2016 9:29 pm
by arl0401
Thanks, Merry, for the encouragement!

Friday was a success.
Today is an s day, but nothing major going on, so I am just cooking a good dinner for DH and me. Might have a chocolate if I really want it.

B: coffee and milk
L: fish tacos and salad
D: roast beef ...

Posted: Mon Sep 26, 2016 2:43 pm
by reizen
Good luck!

Re: Back again

Posted: Mon Sep 26, 2016 7:17 pm
Merry wrote:
arl0401 wrote: But I have been having pain in my right knee. I went to the Orthopaedic the other day and they told me I have arthritis. They gave me exercises and told me to lose weight. So I started no-s again. Every extra pound translates to 4 pounds of pressure on the knee. Pain is a good motivator, better than vanity.
Yes it is! I've never heard it put that way before (a pound = 4 lbs. of pressure on the knee). Very interesting! Hope you can stick with No-S and see some losses (and less pain!)
Yes, I've heard something like that - in fact, it impressed me so much that I wrote it down in my diary:

every ONE pound of weight loss has the effect of taking -
- 5lb of stress taken off the knees
- 7lb of stress taken off the ankles
- 10lb of stress taken off the spinal discs

it makes it well worth-while the effort doesn't it?!! Keep going!

Re: Back again

Posted: Tue Sep 27, 2016 1:41 pm
by noni
RAWCOOKIE wrote: every ONE pound of weight loss has the effect of taking -
- 5lb of stress taken off the knees
- 7lb of stress taken off the ankles
- 10lb of stress taken off the spinal discs

it makes it well worth-while the effort doesn't it?!! Keep going!
This makes sense. I've been 5'2" for many years, and lately I've found I shrunk 1/2". Maybe because I have regained my weight and the pressure on my old discs are flattening. Knowing this is motivating!

Posted: Wed Sep 28, 2016 12:54 am
by arl0401
Thanks Rawcookie. My knee is feeling better already!

Monday and Tuesdays were successes! I took some time and prepared serving size portions of lunches and dinners for the week. DH is out of town so it's just easier. Plus gives me the time to do other things!

Re: Back again

Posted: Wed Sep 28, 2016 10:38 pm
by Merry
RAWCOOKIE wrote: Yes, I've heard something like that - in fact, it impressed me so much that I wrote it down in my diary:

every ONE pound of weight loss has the effect of taking -
- 5lb of stress taken off the knees
- 7lb of stress taken off the ankles
- 10lb of stress taken off the spinal discs

it makes it well worth-while the effort doesn't it?!! Keep going!
Wow, that's pretty amazing. Do you know where you read that?

Posted: Sat Oct 01, 2016 11:01 am
by arl0401
Wednesday, Thursday and Friday were successes. Two weeks back on. Yay!

I even did 2 meals a couple of those days.

Six week check in 2016 version

Posted: Fri Oct 28, 2016 11:59 am
by arl0401
I printed out a 17 week calendar that started on September 18. It is hung on my closet wall where I will see it every time I use my closet. I mark S days and no-S days in red. It's been six weeks and my habit tracking calendar looks good and I am down 4.5 pounds. Yay me! It's slow but it works. My S days are still a bit too wild... if I work on that issue hopefully things will work out better in the long run.

Posted: Fri Oct 28, 2016 3:35 pm
by LifeisaBlessing
Congratulations on your weight loss! :)


Posted: Tue Nov 01, 2016 11:13 am
by arl0401
Yesterday, Halloween, was a successful No-S day. I think that was a first for me... I usually snack on a lot of candy while handing out treats. This morning I almost can't believe that I did it. I kept on saying to myself: don't take that first bite. It worked. The smell was so tempting, though. Whew.