Sunday, January 13, 2013
What to do when I am at risk of sabotaging my path to better health?
I am probably my #1 saboteur. I grew up in a world where food was quite often the reward for a job well done, especially if it had anything to do with making sure I ate my complete meal, drank my milk, didn't complain, but ate a food I did not like. It was also a reward for completion of a hard days work. Getting a special treat for getting the lawn in town mowed, having chopped and or stacked wood for a certain period of time, or assisted with moving animals.
Around my home growing up food was also a sign of love and belonging--like that we recently saw around the holidays. I currently live by myself and often don't feel like I have special events or people to share those with, so I can't really blame others for my sabotage. What I can blame it on is this embedded pattern that was learned as I was growing up. So when I feel lonely or unloved or when I feel I have made a great accomplishment, I often reach for those "treat" type foods that I grew up with or that I have become drawn to as adult where no one gets to tell me what I can and cannot eat.
e. g. This weekend, I decided to reward myself for the great progress I have made over this last month. I went to the grocery store and bought a couple of my favorite treats: chips & salsa and candy peach rings. I never buy the small packages, that just seems like a waste of money, so then I get in the car & start working on the candy before I even get the less than 1 mile home. I eat the chips from the bag & do poor some of the salsa in a dish. (I did better than usual, as my usual is to complete a full bag of chips and or a full 12 oz container of candy for a meal. This weekend, I only had 1/2 a package of each for dinner and then the other 1/2 for a pre-breakfast snack.) This led to the I don't want to get up and do anything today syndrome & I slept until 3:30pm today.
NOW HOW DO I STOP SUCH SABOTAGE:
1) Don't bring binge foods into the house.
2) Buy smaller packages of binge foods when I do buy them. (If the cost per ounce is more expensive that can be okay, as the savings to my health is most likely to be greater than the additional cost.)
3) Immediately repackage treats or buy them in single serving size packages.
4) Eat preferably in eat only zones-kitchen, dining room, etc.
5) Tempting binge foods that are in the house in the deeper darker places. e.g.)top or bottom shelves in the back, deep down in the freezer-the one in the garage, nonperishable snacks on the shelves in the garage
6) Buy treats that are not as tempting but healthier for you and package them shortly after getting .them home in single serving packages, e.g. fruits & veggies-love to do this with fruits as many such as oranges and bananas come individually packaged in a rind/skin
7) Leave the healthier treats out and about where I am more likely to see them & grab them as 1st choice snacks.
8) Keep a bottle of water with me at all or nearly all times.