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    CHANGINGSAM   22,479
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#103 - Day 15: Tuesday (10/2) Check In.

Wednesday, October 03, 2012

emoticon Water: 6 cups.

emoticon Fitness: Yesterday was a scheduled rest day.

emoticon 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.

emoticon Vegetable/Fruit Servings: 3.

As I said above, last night wasnít 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 friendsí blogs, and I came across DRAGONFLY02ís 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 hasnít 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 Iím 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 donít want to do that anymore. I want to continue forward because my body deserves to be exercised, nourished, hydrated, and well rested. Itís 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.
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  Member Comments About This Blog Post:

SBRAN833 10/3/2012 6:46PM

    I eat emotionally too ... it's seriously the devil. LOL well good job though on pointing out what you plan on changing ... just remember we are going forward :) Progress is progress...

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BIKECHIC1 10/3/2012 3:16PM

    Congratulations on recognising what your triggers are, that is a difficult thing to do because you have to take a good long and hard look at yourself and your habits, now all you have to do is change how you handle the triggers.

If I get into an argument with hubby I go out for a long walk at a fast pace or a run depending how upset/angry I am.

If I get bored or lonely I listen to my ipod and start dancing around while doing chores I've procrastinated on.

It's not perfect sometimes I slip and do eat the wrong things or overeat but I just brush it off and start afresh the next day.

Good luck with it all

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MELLYBEANS0919 10/3/2012 1:49PM

  I can relate to everything you wrote. We can get past this. emoticon

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C8TSON 10/3/2012 1:03PM

    I like that you were able to analyze these triggers for yourself. It isn't easy to self-analyze, particularly when it's something that we know hurts and don't always want to bring to light. I think your honesty with yourself and sharing with others will help you more than you know. I admire your continued positive nature and creative ways of handling life's different situations! emoticon

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ALLIEALLIE2 10/3/2012 12:26PM

    emoticon emoticon

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