I LOVE Christmas time--the lights, family, spirit of giving. The other night we went to see the lights in Salt Lake at the LDS temple. It was beautiful!
A few updates. We are still having problems with Tyson. They are ruling out Enzymatic Pancreatic Insufficiency (EPI) and Histocytic Ulcerative Colitis (HUS). :( Neither are good but the EPI is a easier to treat and diagnose. We'll see. We started him on a new medication and luckily he's not allergic to it (no hives or welts for over a week--yay!)
Takoda is doing better and his infection is clearing up. As you can see we are having a good time!
Weight today: 133.8
For those of us who were doing the original 10 pounds in 10 weeks challenge, this is the final week. I started at 141, so I'm doing great and pushing hard this week to get to at least 132. The past few weeks I've been doing fabulous with my food plan and exercise. I have rarely been tempted until last night...
I have no idea what triggered me. I had a protein shake for breakfast, a big bowl of homemade veggie and chicken soup for lunch, almonds for a snack. I wasn't hungry. I was picking up some stuff at the grocery store when my eyes locked on the holiday candy section. "No thanks" I thought to myself. I passed another row of chocolate boxes that were calling my name, "NO!" I responded, "I don't need that stuff." I felt myself getting pulled into that urge to binge.
Thankfully I've practiced my "resistance muscles" a lot and I used every talk back technique I knew and got out of the store sans boxes and bags of sugar and chocolate. What I did do was grab a container of greek yogurt and a banana. I sat in the car for a few minutes eating that yogurt and banana wondering what happened. Where did that urge to binge come from?
Just like any addiction, food and sugar addiction can rear it's ugly head anytime, anywhere. You are minding your own business not even thinking about your trigger foods, doing great for weeks or months at a time, and BOOM--it stares you down and tries to make you weak.
How can you combat and stick to your goals?
1. Expect the unexpected. Triggers can come from any direction at anytime. Be on guard. I always like to carry some almonds in my purse just in case. Be prepared to buy a healthy snack too (like I did with the yogurt and banana).
2. Keep up with exercise. Moving your body makes you feel strong, empowered, vital, happy and energetic. It gives you strength not only physically but mentally as well to help you resist unplanned temptations.
3. Plan a few splurges during the season and use the "one" rule. I got this from Joy Bauer on the Today show and I like it. Pick 2 or 3 events that you will be going to where you will enjoy the food offerings, the rest of the season stick to your food plan. At each event, have one of each appetizer that you like, one drink, one dessert and one moderate plate of entrees (no seconds). The only caveat with this is try not to eat foods that you KNOW are your triggers.
4. It can be difficult to turn down food when it's offered but if you have a key phrase already memorized it's much easier. Whether you use humor, honesty or a little white lie, use whatever it takes.
Someone you can be honest with:
"I'm feeling great not eating sugar. I'm sure it's wonderful but not on my food plan"
A food-pusher who won't leave you alone:
"I'm so full but I'd love to take some home for later." (Toss it or give it away)
Someone who has a sense of humor:
"oh I can't have that....I'm allergic...I break out in FAT!"
5. Fill up on delicious foods that make you feel great. I just made a huge batch of minestrone soup and froze it in individual containers. Greek yogurt and fruit hits the creamy and sweet spot. Nuts are crunchy and salty and in small amounts are heart healthy and filling. For treats, I made some of these yummy balls (see links). They are so rich and filling that one or two is all you need. Mark's Daily Apple and Liz at Last Chance Training.
6. If you happen to fall to temptation, don't worry about it. Let it go and move on quickly. One night of over-indulgence doesn't make a big difference, it's the cascade of behavior that follows.
Do you have any tips or ways you combat tempting foods?
I agree that those urges to eat things we've mostly removed from our everyday lives does come out of nowhere. Sometimes I can identify it like when I've seen an advertisement or the worst for me -- unexpected stress. We have to be on our toes! You're doing great with the ten pound challenge. :)
ReplyDeleteCaron, so true. Stress and lack of sleep definitely make me more vulnerable when I would otherwise be able to resist. I hate how advertisers market to our weaknesses, it's crazy. Thanks!
ReplyDeleteI went into the gas station shop tonight to buy a lottery ticket and they had Reese PB chocolate Christmas trees on the counter. It was annoying. You cannot go anywhere without being hit with marketing of food giants.
ReplyDeleteI make phone calls to other people who share our addiction when I am out and feeling that pull. I keep a notebook in my purse for jotting down thoughts and feelings when the holiday foods are calling.
I was always baking through December. It is hard not to be in that role anymore. Food is seen as love by so many people. It is hard to get everyone on board with the new language of love - sans food.
Jane at keepingthepoundsoff.com
That's an excellent post Sandrelle and thanks for the mention - it's comforting to know that you still suffer from food addiction symptoms as I do from time to time.
ReplyDeleteHugs
Liz
Sandrelle, I'm sorry to hear that Tyson is still having problems. I know that is a huge stress and concern for you.
ReplyDeleteAnd congrats on your success with your challenge. I know my approach didn't work for the group, but I really was rooting for you.
I've recently started doing a completely different kind of yoga and in just a few days (literally), I'm finding my urge for chocolate to have dissipated. This form of yoga concentrates on the breath and postures that heal what may need healing. I really do think that deep, cleansing breathing is all it's cracked up to be! For me, it's helping with the urges.
And one thing to say to people who offer food when you don't want is a very simple "Thank you, I'm not hungry." It's effective and a very good reminder to not eat when you're not hungry.
All the best!
@Jane--you are so right, for most people food= love, especially this time of year and that is a hard habit to break! Hopefully we can keep spreading the message that health = love. :)
ReplyDelete@Liz, oh boy do I ever suffer from food addiction attacks! Glad to know I'm not alone either. I think just like anything else, it gets easier to resist with practice.
@Maura--thank you. My pet stress has been high this year. The yoga sounds great and I agree that breathing is so healing! I'm sure it feels wonderful. You are right-sometimes you just need to say "I'm not hungry," although food pushers usually don't get the hint. Why it's any of their business I don't know!
This is very good info and tips. Thanks so much for posting it!! :)
ReplyDelete~Margene
Ha, I love those ways to turn down food. I'm loving our 10 in 10 challenge. I was at a point when I was "sick and tired of being sick and tired" and ready to get back to my goal weight. You are always an inspiration, Sandrelle.
ReplyDelete