Tonight, my husband walked in the door with these:
Two Cupcakes. He sheepishly asked if he should take them back out to the car.
I may have stolen a teaspoon of frosting. Is there wheat in frosting? BUT I am not going to eat one. I'm in detox.
Given the awful binges I had Sunday into yesterday, I think it's safe to say I'm a long way away from Stage 2 (Beginner Recovery) of Dr. Pam Peeke's Hunger Fix plan. I need to follow detox a little more carefully ( wp.me/p1N36Q-6R
). I will need to get through 28 days binge free (and pull from my reward jar twice wp.me/p1N36Q-71
!) before moving on - but I wanted to make sure I jotted down a few notes for Stage 2 before I have to return the book to the library.
Dr. Peeke says Beginner Recovery will last when you achieve 80% of your weight loss goal (8-9 lbs for me) and then add six months. The issue, as she puts it, is that because your pleasure receptors are finally recovering during the detox phase, taking another "hit" of your False Fix will seem even better than you remember. Stage 2 takes you through a few new strategies to add to the "Three M" (Mind, Mouth Muscle) Blueprint. Here are the tips that I want to commit to memory when I get to that point.
"Victory through Vigilance" - once again, your inner addict will try to tell you that food is the solution to stressful situations. Just remind yourself "It's a lie!"
"Meditate" - Dr. Peeke promotes Transcendental Meditation throughout the book, sharing that people who meditate release up to 65 percent more dopamine in the ventral striatum, which can lead to decreased impulsiveness. But she also offers Mindfulness-based Stress Reduction (MBSR) as an alternative that could have the same benefits (which is great, because it's free and I can start right now):
- Sit comfortably in a chair (or on the floor or in bed) with your legs crossed.
- Close your eyes.
- Breathe in through your nose and "observe" your breath.
- If thoughts come to you, acknowledge them and let them go.
- Repeat this over and over, for 10-20 minutes every day.
I'm thinking this will also help when I'm particularly anxious about things as well.
"Give your working memory a workout" - Studies have found that the same dorsolateral area of the Prefrontal Cortex is also involved in our working memory - so a strong PFC will help us turn down short-term pleasure because we know we'll be better off in the long run. Check out www.lumosity.com or www.memorise.org/memory-gym
"Create shopping, eating, and cooking rituals" - Lack of organization will feed into the chaotic, addictive False Fix lifestyle. One option could be making one of the dessert teas ( wp.me/p1N36Q-5x
) I like so much at 2:00pm every day, so I'm not tempted to get an afternoon cup of coffee or to check out what someone has left behind in the breakroom.
"High Intensity Interval Training" - glad to see Dr. Peeke is on board with amping up workouts at this point. HIIT is something I actually used to do quite a bit last year - bumping up my treadmill runs to 8.0 mph for 30 seconds before dropping it back down to 6.0-6.5. This was before I was trying to average a sub 9:00/mi pace, and the struggle of maintaining that average made me skip out on bumping up the intensity for short bursts for the last few months. I need to reincorporate that back into my training.
Alright. Perhaps a gluten free beer will keep my mind off of the cupcakes.