Thursday, September 04, 2014
For the purpose of this activity, a Trigger Food is defined as the one that gets you off course; you are not truly hungry yet you are eating. A Trigger Situation is where you are, who you are with and what you are doing when this happens. Example – you are home alone, watching TV and you eat a cookie, then another and soon you are looting the kitchen for anything that looks good.
Trigger situations and foods that trigger my over consumption of calories.
Being around other people.
1) This summer being with the kids, I was buying/eating more carbs than usual - ice cream, bread, pasta, cookies, crackers. Carbs make me crave more carbs.
2) Friends dinner parties - snacks, appies, desserts. This is my worst, foods I don't usually eat and I am woofing it down - crackers, cheese, pepper jelly, etc. Also dinner is served later.
3) Sometimes when I can't get to sleep I prowl the kitchen - crackers and cheese, honey nut cheerios with milk. etc.
4) A glass of wine makes it party time and I will eat and eat - at a party or playing cards
5) Restaurants - freshly baked bread, taco chips and salsa served before the entree
List ALL your trigger foods - salty food, junk, carbs, appies
What are the sources of the Triggers Foods - Meals with family or friends, my kitchen
Describe the most common situations where you reach for the trigger foods or snacks -
I am at a party and start grazing and keep eating.
Playing cards and having a glass of wine at home.
Do you see a pattern? YES!!!
Parties - I am out of control because I must be hungry, and I want to eat all the goodies I don't usually have at home.
How can you better handle the situations to avoid the triggers and not binge or eat more than you should?
I should eat a healthy VERY filling 300 calorie meal before I go to the friends. Then I will KNOW I am not hungry and I will feel full. I will also remember that if I start nibbling, I will not stop. I will stand back from where the food is.
Don't buy crackers or ice cream - EVER!
My positive behaviors – At home I do not have junk food, I eat earlier and I do not eat in the evenings. When I haven't been sleeping well, I will occasionally take a sleeping pill to prevent forming the habit of eating when I can't sleep. In a Mexican restaurant I will set the taco chips to the side till my entree arrives.
What did you learn from doing this assignment? That I am a piggy when I go to my friends. I need to assume I will do it again, so I will have control BEFORE I go out.
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