Thursday, February 07, 2013
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?
Sometimes after a meal I'll crave chocolate. If there is only cheap chocolate in the house I have to fight not to eat it at all. If it's quality chocolate I can plan to eat a square (usually about 1/4 of a serving) and be content.
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?
As long as I eat a little something at strategic times I don't have trigger foods. Example: I eat a banana before shopping, or half a pb and banana sandwich.
I avoid buffets because I have the "must get my money's worth" mentality. Not to mention I reason "I'd never have this at home".
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 have noticed that I now want to eat more in the morning. But then again, that's my active time of day. I do have to be careful not to eat out of boredom.
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 thing about where I live. The nearest fast or take out food is over 20 miles away. There is no delivery service, either. I do not have quick food on hand. If I want something I have to start from scratch. Even if I do give in and make something, by the time it's ready I don't want it anymore
Leftovers are packed up for hubby's lunch or go straight to the freezer to avoid temptation.
When I go to town I always pack snacks & a huge cup of water. Cheese sticks, a treat of grahm and pb, a bran muffin, banana, animal crackers or goldfish. Maybe a fiber bar. If I forget I try to grab a yogurt & spoon at the grocery store. My body is trained now that having the hunger horrors doesn't equal junk food. In fact, junk food usually just makes me quesy.