Wednesday, October 09, 2013
Trigger Foods and Situations
For the purpose of this assignment a Trigger Food is defined as the one that gets you off course for the next hour and you are not eating because you are truly hungry.
A Trigger Situation is where you are, who you are with and what you are doing when this happens. Ex.; you are home alone had a cookie, then another and next you are looting the kitchen for anything that looks good. Or you had good intentions about going out for dinner with a friend but a high calorie appetizer and then a big dessert also landed in front of you. An hour later you regret that little binge and don't even want to think how many calories you just consumed! You tell yourself, I know better, why did I do it? I won't do that again! That is what this assignment is about- how will you not do that again?
List ALL your trigger foods. Is it a snack food or part of a meal? Are they sweet or salty? Hot, cold or room temperature? Carbs, comfort foods?
What are the sources of the Trigger Foods? Is it a fast food restaurant? Drive thru? Food you order in? Grocery store? Convenience store? Meals at family or friends? Co-worker's birthday cake? Treats from others?
Describe the most common foods and or situations where you reach for the trigger foods or snacks. What room are you in, what time is it, what are you doing? Who is with you and how do you feel? Are you tired? Are you eating it to feel better? Are you rewarding yourself? Soothing yourself? Are you bored? By getting the food, how does it make what you are doing better? What should you be doing at this time?
Do you see a pattern? What types of foods are you reaching for? Does the convenient access make a difference? How can you better handle the situations to avoid the triggers and not binge or eat more than you should. Write out your strategy to avoid the TRIGGERS. Maybe it's baby steps to get you started or moderation. Don't be a perfectionist. Consider most of the time you will get it right.
What did you learn from doing this assignment? Anything else to add?
Ok, I'm going to start off by saying this assignment is a soul searcher for me. I have actually had to think about this one for about a week before I could gather the courage to do it. My life seems to be ruled by food and not the good kind.
My trigger foods are:
Little Debbie snacks
Kit Kat bars
Ice cream of any kind
My triggers seem to be both sweet and salty.
If I'm at the check-out line in the grocery store, I sometimes see the candy bars and grab one even though I know I don't need it. Family gatherings like holidays are a big one for me. I bake for those events and usually can't sample just one. My dh likes for me to bake cookies and they smell so good baking that I just have to try one when they come out of the oven. Ice cream is a big one. Late at night, when I'm by myself for the first time that day, I'll end up eating a whole bowl (like, can't get anymore ice cream in the bowl).
I'm a big emotional eater. If I'm upset, tired, bored, sad, happy, freaking out, I'll grab whatever it is I can get my hands on before I even know what I'm doing. It's like I'm doing it unconsciously and then notice the wrapper in my hand after I've eaten it already. It doesn't really matter what time of the day it is, it seems to happen all hours.
I know eating my emotions is not good at all and it is a very serious problem for me.
When I was a teenager (from the ages 14-16) I was both anorexic and bulimic. I felt like the only thing I could control in my life was my food and my body. Now, I'm at the other end of the spectrum and am a food addict. I went from a size 14 to a size 5 back then. Now I'm up to almost a size 16. The biggest I've ever been.
The foods I grab are convenient because they are usually in my pantry. I buy the stuff because I feel like I don't want to make the rest of my family suffer just because I can't/won't control myself. They like a snack every now and then and dh takes the stuff to work with him as part of his lunch.
I would like to just clean out my pantry and not have all that staring at me but I don't think that will solve the problem because I'd still be thinking about them and still have opportunities like the grocery store to get them without any one being the wiser.
My strategy is to:
* keep a food journal on the counter and write down every little thing that goes in my mouth, along with what I am feeling at the time that I eat.
* I will still continue to buy what my family likes but I will change it up and add healthy alternatives.
* I will stock the fridge with fruits and veggies, yogurt, cheese sticks. To help me make the right choices throughout the day.
*Everything in moderation
I feel like I am going to war against myself but I will win this battle
There are no options of failing. This is my life we're talking about, not a high school exam.
Monday, October 07, 2013
When's the last time you updated your information? Take a look at your SparkPage, especially if you've been around SparkPeople for awhile. Time has a way of slipping by and goals, progress and even programs change.
Will new teammates and team leaders get an accurate picture of who you are and where you're at? Feeling stuck in a rut or in need of a fresh approach or look? Maybe change the background, colors, tickers, or even your profile picture to reflect your mood, the season, or your goals for the next 8 weeks.
Updating your SparkPage 5% Challenge makes it easier for others to get to know you and it just might give you an extra motivational boost or sense of renewal as we start the next 8 weeks.
Still tweaking a few things but almost finished (for now).
Monday, October 07, 2013
It's time to decide what diet if any you will stick to for 8 weeks. How will you eat, by a specified diet or sticking to spark nutrition? Just watch your portions and number of meals?
Set your boundaries!
Decide what food plan you will stick to- Spark, South Beach, Weight Watchers, American Heart Association, Diabetes Diet, Dr. Oz., Mayo, Mediterranean Diet, USDA Diet or the Full Plate plan, whatever else you choose.
Browse online or at the library for new recipes. Know what you will commit to for 8 weeks of the challenge and have your fridge and pantry stocked with what you need. Find the measuring cups and food scale and have them handy. Go through the kitchen and throw out the junk food. If it's not in the house, you wont eat it.
...Everyone is different and you need to have a plan that works for you, with food that you like. Browse online or at the library for new recipes and have them ready.
Set yourself up for success with a weekly menu plan complete with recipes attached, then it will be easier to make the shopping list to include the foods you need for those meals. It helps when you are shopping for specific things and helps with impulse control in the food store (keeps the junk food out).
Enjoy the foods you eat, knowing they are making you healthier and helping you attain your goals.
Remember to post your Fall 5% Challenge Diet Commitment on your SparkPage.
To start, I'm not going to go on any diet. That is not what this is about. We are changing our lifestyles and not continuing yoyo dieting for the rest of our lives.
I will, however, watch what I eat. Everything in moderation, as they say. I know I could not completely cut a specific food out because that would just make me want it way more.
I have found some great new recipes that hopefully the kids will eat because there is no way I'm making everyone a different meal every night.
I already do a weekly meal plan so
I cannot however rid the house of all things "snacky" and "junk foodish" because my dh and the kids enjoy an occasional treat. I just need to make sure that if I allow myself a treat, to work it into my calorie count for that day.
Monday, October 07, 2013
The first pre-challenge assignment is to PREPARE!
Get ready for the Fall challenge by gathering/doing the following:
Exercise clothes out in the open (not hiding at eh bottom of a closet or dresser drawer)
Shoes for exercising (no stilettos or cowboy boots)
Pedometer (to help us count those 10,000+ steps we should take each day
I don't own a pedometer but I plan to buy one soon.
Heart rate monitor if you use one
I don't have one of those
Clean off your exercise equipment (I know, where else are you going to hand your laundry)
Find/purchase workout DVD's
Now you are ready to answer some questions
What will you do for exercise?
*I don't have a set schedule (commitment phobe, sorry)
Next, plan on what you will do for exercise.
If you are just starting out, aim for consistency; will you walk daily for 10 minutes? If you have been exercising for awhile, can you challenge yourself to increase the intensity and time? Browse in Spark exercises for upper, core and lower body exercises. These are excellent and require little equipment and are the same as professional trainers assign. Look on Freecycle.com for a free treadmill or exercise bike. On your SparkPage write up your Fall 5% Challenge Exercise Commitment. What type of exercise will you do? How many minutes and how often will you exercise?
*I will walk my little one to and from school 5 days a week (equaling 1 mile a day)
*I will do one exercise video a day, be it DVD, sparkvideos or YouTube. Totaling from 5-30 minutes.
I will always, no matter what, get in my 10 or more glasses of water a day.
Monday, January 14, 2013
I don't know if y'all have this problem but I sure do.
Exactly 5 days ago, I began seriously tracking everything I eat (I mean, every little morsel).
Unbeknowest to me, this is a lot harder than I thought people.
In these 5 days, I have learned so much about all the bad stuff I have been putting into my body. Now, I'm not talking about that I need to go all organic, no bread, no processed food and no sweet stuff. I would literally go crazy if I were trying to do all that. For me, that's just too much to take on.
I'm going to be completely honest and admit (grudgingly), that I have now been on Sparkpeople 1 whole year but have only just now begun to focus on me.
I get on this computer and root and cheer everyone on. Encourage people to keep up the good work that they are doing and I am not sure why I'm not being struck by lightning. Me being the proverbial hypocrite and all. I can talk the talk but still get out of breathe when I try to walk the walk.
Why? You might ask. The honest conclusion that I have come to in these past 5 days is that I am absolutely terrified of not being able to go through with the lifestyle change needed to succeed.
Sitting here trying to find healthy, good for me recipes and also trying to tackle the fact that my husband absolutely hates any kind of vegetable (unless his Granny makes her just picked greenbeans for dinner and he doesn't have a choice).
My kids are also very picky eaters. I really don't want to make everyone something different for dinner and usually just end up falling back on the beloved favorite: Macaroni and Cheese, oven baked chicken tenders and mashed potatoes. I know they will all eat that. I have even tried shredding bits of carrots and zucchini and lo and behold, someone finds me out and calls me out on it.
I have even begun to argue with myself about what I should and should not be eating at any given time of the day. (Yes, I do counter answer myself with excuses, I don't get out much)
I have a really hard time focusing any time on myself. I can tell you right here and now that I'm actually getting pretty tired of being with me.
I am also quite ashamed to admit that I have not actually put in 150 hours a month for fitness minutes in about 4 months. I know, I know. That is really really bad and once again, being hypocritical. I try to reason it out as I just have too much going on right now, what with the new semester for homeschooling starting and getting all my grades and attendance in order so that I don't fall behind with that. I could tell you the whole list of things that I'm trying to juggle right now, but y'all would be asleep in about 2 seconds flat.
I have decided to continue tracking my food, even though, I don't like the #'s I see at the end of the day. I'm slowly learning to fix that and choose more wisely so I don't go over my calorie allowance.
I figured, if I air all my Sparkpeople Hypocrisy, I will be holding myself accountable of pulling myself up by my bootstraps, put my big girl panties on and just put my nose to the grindstone (not literally, that would hurt).
I can sit on my butt and complain about there being no changes to my weight but if I'm not actually doing anything to change that, then I deserve the laugh in the face for thinking that the pounds were just going to take care of themselves. I know, that sounds really stupid. I can't be the only person in the world to think that way (if I am, well, serves me right when I laugh inwardly at myself about it).
If anyone else has any of these problems, feel free to comment on it. It would be nice to know that I'm not alone in this.
I have hit the brick wall and I'm now in the process of trying to get my overly fluffy butt over that same wall. It will be done and I will eventually get to the other side. Eventually. Maybe slightly out of breathe, but that just comes with the territory. That too, shall pass.
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