Water: 6 cups.
Fitness: Yesterday was a scheduled rest day.
Food: I did great up until the time I got home from work. I had a mini-binge on some chips and a couple of pieces of candy. For dinner, I had Wendy's. Not a good choice.
Vegetable/Fruit Servings: 3.
As I said above, last night wasn’t a good night in terms of food. I allowed my feelings to get the best of me. So, I am choosing to do something about that. Recently, I was reading through my SP friends’ blogs, and I came across DRAGONFLY02’s blog for the Fall 5% Challenge. Now, I am not signed up for the challenge; however, the blog she posted had some great questions about trigger foods, so I am going to take those questions and apply them to my life.
1) 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?
--> Honestly, any food these days seems to be trigger foods for me. Candy (not chocolate though), soda, chips, mashed potatoes, fast food, and leftovers seem to be my list. For the most part, I love salty foods. For some reason, they are my weakness. As for mashed potatoes, well, that would be my comfort food.
2) What are the sources of the Triggers Foods? Is it a fast food restaurant? Drive thru? Food you order in? Grocery store? Convenience store? Meals at family or friends? Co-workers birthday cake? Treats from others?
--> Fast food and convenience stores are where I usually go if I need or want comfort food.
3) Describe the most common 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 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 that time?
--> I find that I reach for these foods when I am bored, lonely, and emotional. For example, if I come home from work (get home at 5pm), and I have nothing to do, I will eat until my boyfriend comes home (6:30pm) because I am bored and lonely. Also, if I get into an argument with my boyfriend, or if my day hasn’t been great, I will reach for those foods. Another thing I notice is that sometimes, if I am upset and I am supposed to workout, I will skip the workout to sit on the couch and eat. So, needless to say, the afternoon is when I have the most issue. Sundays also tend to be binge days too.
4) Do you see a pattern? What types of foods are you reaching for? Does 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?
--> One way that I can combat afternoon attacks is by finding ways to stay busy whether it be going for a walk, cleaning, cooking dinner, or getting ready for the next day. As for eating my emotions, I can keep a journal or even blog about how I’m feeling, why I am feeling that way, etc. Writing is much better than eating. I can also choose to call up a friend to talk. However, I need to stop skipping my exercise just because I am upset.
5) That is what this assignment is about - how will you not do that again? Can you pick a replacement habit or behavior that will cause you to pause, and think do I really want to do this, and why? Maybe it would help to walk away from the trigger - drink water, go for a walk, phone a friend, go outside, look out the window, brush your teeth, or play with your pet? Be consistent so you can develop the new habit.
--> I have listed about the new habits.
7) What did you learn from doing this assignment? Anything else to add?
--> I learned that there are times that I am vulnerable, and when I indulge in those times, I take steps backwards. I don’t want to do that anymore. I want to continue forward because my body deserves to be exercised, nourished, hydrated, and well rested. It’s going to take time before I am 100% at conquering my triggers, but each and every day, I will try my hardest to pinpoint these problems and fix them.