5% Winter Challenge: Assignment #4
Saturday, February 09, 2013
Before I get off track, I am catching up, I have 4, 5, and 6 to complete to be caught up, so that means three more posts including this one :)
"For the purpose of this assignment a Trigger Food is defined as the one that gets you off course 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."
Let's assess the Triggers -
List ALL your trigger foods.
I think switching from vegetarian to vegan cut out my trigger foods. I could say otherwise, I easily lose control with fatty foods: peanut butter, butter (Earth Balance!), marshmallows (Dandies!) chocolate (WHHHYYYY!!) and cookies and salty foods: pretzels, nachos, potato chips
What are the sources of the Triggers Foods? I think the grocery store and the oven is where I get my trigger foods.
Describe the most common situations where you reach for the trigger foods or snacks. Honestly, so many of those I still keep in the house and have learned enough control I'm ok. Otherwise, it's the must-be-satisfied-now-craving/
hunger I get usually when dying to put my feet up after a long/stressful day at work.
Do you see a pattern? Not any more.
What types of foods are you reaching for? I already answered this question :)
Does convenient access make a difference? At times it can, but I feel like I have a binge about once a month or less as opposed to once a week or more.
How can you better handle the situations to avoid the triggers and not binge or eat more than you should. I bring LOTS of fruits and vegetables to work with me, literally eating CONSTANTLY (obviously not during lessons), always with some "junk" food to get me through the 2 hour commute from work to home, these are about 100-150 calories worth. I also try to plan what I will eat when I get home (snack and dinner) and plan a schedule for exercising, eating, and relaxing.
Write out your strategy to avoid the Triggers.
I think I've done well so far. I also have started treating hunger pangs like students needing to go to the bathroom. First I say no, then I take steps (taking a drink of water, turning on music, creating another distraction) to asses the need. If I see it is a need then I say "Yes" and let the kid go (or decide carefully what I will eat). Deciding carefully for me is (1) assessing my hunger and energy levels; (2) assessing what I've already eaten for calories, food type, and something missing; (3) identify my caloric and nutritional needs for the day (I have a run, should eat carbs, I ran should eat protein; if I eat this I'll have 200 calories left for dinner, which will/won't be enough).