5% Challenge 4. Assignment
Sunday, February 10, 2013
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?
- healthy snacks, I eat them and then I eat more, because they are healthy, adding unnecessary calories.
- home cooked German meals reminding me of my childhood
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?
- home cooked meals mostly
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?
- when family is around and we are having a nice family time.
- when my daughter Julia is home from NYC. We tend to get "party food" and hang out and talk
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.
- crunchy foods are my favorite.
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 can pick a replacement food pretty easily. I noticed how satisfying the crunch of celery stalks with hummus are. I don't even miss the chips/crackers
- I can make sure that healthy snacks are home instead of the chips.
- I like the idea I read on here about tracking the food FIRST and then waiting a while before I eat it, so I can decide whether I really want to spend the calories on it.
Write out your strategy to avoid the Triggers. Maybe itís baby steps to get you started or moderation. Donít be a perfectionist. Consider most of the time you will get it right.