Trigger Foods and Situations
For the purpose of this assignment a Trigger Food is defined as the one that gets you off course for the next hour 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. Ex.; you are home alone had a cookie, then another and next you are looting the kitchen for anything that looks good. Or you had good intentions about going out for dinner with a friend but a high calorie appetizer and then a big dessert also landed in front of you. An hour later you regret that little binge and don't even want to think how many calories you just consumed! You tell yourself, I know better, why did I do it? I won't do that again! That is what this assignment is about- how will you not do that again?
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?
What are the sources of the Trigger Foods? Is it a fast food restaurant? Drive thru? Food you order in? Grocery store? Convenience store? Meals at family or friends? Co-worker's birthday cake? Treats from others?
Describe the most common foods and or 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 it 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 this time?
Do you see a pattern? What types of foods are you reaching for? Does the 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. Write out your strategy to avoid the TRIGGERS. Maybe it's baby steps to get you started or moderation. Don't be a perfectionist. Consider most of the time you will get it right.
What did you learn from doing this assignment? Anything else to add?
Ok, I'm going to start off by saying this assignment is a soul searcher for me. I have actually had to think about this one for about a week before I could gather the courage to do it. My life seems to be ruled by food and not the good kind.
My trigger foods are:
Little Debbie snacks
Kit Kat bars
Ice cream of any kind
My triggers seem to be both sweet and salty.
If I'm at the check-out line in the grocery store, I sometimes see the candy bars and grab one even though I know I don't need it. Family gatherings like holidays are a big one for me. I bake for those events and usually can't sample just one. My dh likes for me to bake cookies and they smell so good baking that I just have to try one when they come out of the oven. Ice cream is a big one. Late at night, when I'm by myself for the first time that day, I'll end up eating a whole bowl (like, can't get anymore ice cream in the bowl).
I'm a big emotional eater. If I'm upset, tired, bored, sad, happy, freaking out, I'll grab whatever it is I can get my hands on before I even know what I'm doing. It's like I'm doing it unconsciously and then notice the wrapper in my hand after I've eaten it already. It doesn't really matter what time of the day it is, it seems to happen all hours.
I know eating my emotions is not good at all and it is a very serious problem for me.
When I was a teenager (from the ages 14-16) I was both anorexic and bulimic. I felt like the only thing I could control in my life was my food and my body. Now, I'm at the other end of the spectrum and am a food addict. I went from a size 14 to a size 5 back then. Now I'm up to almost a size 16. The biggest I've ever been.
The foods I grab are convenient because they are usually in my pantry. I buy the stuff because I feel like I don't want to make the rest of my family suffer just because I can't/won't control myself. They like a snack every now and then and dh takes the stuff to work with him as part of his lunch.
I would like to just clean out my pantry and not have all that staring at me but I don't think that will solve the problem because I'd still be thinking about them and still have opportunities like the grocery store to get them without any one being the wiser.
My strategy is to:
* keep a food journal on the counter and write down every little thing that goes in my mouth, along with what I am feeling at the time that I eat.
* I will still continue to buy what my family likes but I will change it up and add healthy alternatives.
* I will stock the fridge with fruits and veggies, yogurt, cheese sticks. To help me make the right choices throughout the day.
*Everything in moderation
I feel like I am going to war against myself but I will win this battle
There are no options of failing. This is my life we're talking about, not a high school exam.