Food Addiction Blog

Whatever disappointing events happened to you health wise in 2011 is behind you now. Let's look ahead to 2012. First we need to set our wellness goals. Goals could be in the form of weight you want to lose, inches you want to trim or habits you want to change. Goals can be a combination of these, all of these or something completely different.

I find that once I outline my goals, it is easier to break them down into smaller components and create a plan to accomplish the goals. I find that breaking my goals down into 13 week segments works best for me. Longer than that and I find I lose focus and shorter goals leave me feeling like i didn't really get into it.

All my goals have three major components. They have an eating plan, an exercise plan and a monitoring plan. The monitoring plan includes critical measurements such as waist, chest and biceps. It also includes weekly weigh ins (once a week at the same time and on the same day) and keeping a food log, an exercise/activity log and sleeping and bathroom habits. Also important is how I feel each day (sluggish, hyper, tired, sore hungry etc.) This is all very important information because it allows you to see what effects different foods and/ or exercises have on your progress and your moods.

I find that if I create a plan that I am comfortable with and that allows me to stay totally focused and totally committed and in tune to what is happening to me, I have the best chance of being successful with my 13 week plan. I have to like the food I'm eating and not feel like I am depriving myself, I have to feel challenged by my exercise and activities and I have to feel well-fed, energetic, and well rested.

As we move into January, I intend to post my eating plan and my exercise plan for the first 13 weeks. I may also periodically share the log book/journal that I keep so that you can see the type of information that I consider important and which will give you some guidance in creating your own journal using some of my ideas. Remember, I have been at this for almost 11 years and have made a lot of adjustments along the way.  You will probably not get it "right" the first time either and will need to make changes.

I invite comments and the sharing of ideas. Let's hear from you.

Whatever disappointing events happened to you health wise in 2011 is behind you now. Let's look ahead to 2012. First we need to set our wellness goals. Goals could be in the form of weight you want to lose, inches you want to trim or habits you want to change. Goals can be a combination of these, all of these or something completely different.

I find that once I outline my goals, it is easier to break them down into smaller components and create a plan to accomplish the goals. I find that breaking my goals down into 13 week segments works best for me. Longer than that and I find I lose focus and shorter goals leave me feeling like i didn't really get into it.

All my goals have three major components. They have an eating plan, an exercise plan and a monitoring plan. The monitoring plan includes critical measurements such as waist, chest and biceps. It also includes weekly weigh ins (once a week at the same time and on the same day) and keeping a food log, an exercise/activity log and sleeping and bathroom habits. Also important is how I feel each day (sluggish, hyper, tired, sore hungry etc.) This is all very important information because it allows you to see what effects different foods and/ or exercises have on your progress and your moods.

I find that if I create a plan that I am comfortable with and that allows me to stay totally focused and totally committed and in tune to what is happening to me, I have the best chance of being successful with my 13 week plan. I have to like the food I'm eating and not feel like I am depriving myself, I have to feel challenged by my exercise and activities and I have to feel well-fed, energetic, and well rested.

As we move into January, I intend to post my eating plan and my exercise plan for the first 13 weeks. I may also periodically share the log book/journal that I keep so that you can see the type of information that I consider important and which will give you some guidance in creating your own journal using some of my ideas. Remember, I have been at this for almost 11 years and have made a lot of adjustments along the way.  You will probably not get it "right" the first time either and will need to make changes.

I invite comments and the sharing of ideas. Let's hear from you.

Seems like everywhere I turn lately I am confronted with people who are self destructing. Causing harm to their own health and quality of life. Some, like my brother Steve, my sister Diane, my father John and my lifelong friend Leo have even had the benefit of warning signals that got their attention for a little while. Unfortunately, once they start to feel better, they go back to their old ways. I know that no one wants to be preached to by a neophyte.

But I get frustrated because I have been there and I can feel their pain. I know how overwhelming the task can be. I also know the consequences of continuing along the same self destructive path that they are on. I also know the solution to the problem. Just like in the old days when the doctor would say rest, take two aspirin and call me in the morning, I say adjust your eating habits, get some exercise and if you smoke,quit. For most people it is that simple.

This blog is not to give," how to", advice. I am writing this to share my deep concern and frustration for those who I care about and to hopefully initiate some dialogue with others who know people on the same path. How do you get through to your loved ones? We and they all know what lifestyle changes need to be made. We even know the potential consequences if the changes are not made. If you are like me, it is painful to watch someone spiraling out of control. Please share your comments and help me and others get some insight.

You can do it. Take it one day at a time. Small portions, eat slowly, get up often and move around. You can have more later if you want to. No need to deny yourself the pleasure of family and food during the holidays. Where possible try to have foods prepared for you using the least harmful methods such as skim milk instead of cream, spray butter instead of cream sauces and remove the skin on the turkey. You really don't need the desert, but if you must have it try for the least harmful and keep the portions small. The key here is moderation not deprivation. Remember if you do good today you have a good chance that you will do good again tomorrow. I sometimes have anxiety attacks when confronted with all the food around the holidays. I try to keep myself busy with conversation, going for a walk or going outside to play with the kids. With me there is a fear factor, which I've learned to respect. I take it seriously and I know that this time of year has sent me off course in the past and I am determined to not let it happen this year. I hope that if you suffer from the same overeating disorders as I do that you are as determined as I am.

 I drive myself and everyone around me crazy. I am so rigid and find any disruption to my routine very hard to deal with.Recently we had some visitors at our house and my regular dinner time was caused to go off schedule. I reacted and behaved poorly because my routine was disrupted. People look at you and talk about you like you are ridiculous, and of course you are. People no matter how close to you they are or how much they think they know you have no idea how this disruption affects you.Even when explained it is difficult for someone who is not obsessive compulsive or  an addict to fully grasp the concept of our need to be rigid. I actually need to be this way, because left to just wing it, outside of my routine, history shows that I will take the path that more often than not leads me to places I would rather not go anywhere near.. I have a routine for everything. I have a morning routine. I have a routine at night to prepare for the morning. I have a sleep routine which is just the preparation of getting into bed relaxing and falling asleep, but if varied, I am not able to sleep as well as if I follow the routine.I have an eating routine and an exercise routine, which may vary from day to day but each variation is just a different routine within a routine. I even have a routine for how I wash my car.This strange behavior works for me and it may work for you if you need to replace the behavior which is not working for you now. Lets talk about it.

You and I are addicts.We are addicted to food and we have certain trigger foods that cause us to crave more of the same. For me it is sugar and things that convert to sugar in my system.

What makes things more difficult for us is that we have an addiction that must be moderated. Alcoholics and drug addicts must abstain from their products of addiction, we can't do that.

Sugar works like a drug in that it stimulates the brain. Your body gets used to sugar and causes you to want to eat more, so you do. You keep increasing the intake to satisfy the cravings. To get off of sugar can cause your system to experience withdrawal effects similar to those of an addict on drugs or any other addictive product.

That's what sugar does to me. I've never had those ravenous cravings after eating chicken or eggs or fruits and vegetables. In fact if I cut sugar out of my eating program, within a couple of weeks, I have no cravings and no hunger. I have to force myself to eat when I am not hungry to insure that I get my 2000 calories per day that I need to maintain my energy levels.

You need to fully understand how these cravings work, but first, in order to beat back the cravings you must get on an eating program that does not include foods and drinks that contain sugar.

I invite those who have similar experiences especially with sugar to share.

I am also of the same behaviour and will surely be following your blog site.

I have lost, to date, a total of 74 lbs and I can tell you it has been a total dedication to concentration. 

I have to always pull myself back and look at the road ahead.  I feel a lot better with this weight gone and have

a lot more to go, but with the help of my WW support group and my friends and family - I am succeeding.

It has been a longer road than I originally thought, but understanding the reality of it, and a lot of on going soul

searching, I didn't get here in one week and it won't take one week to reach goal.  The goal is change of habits for a healthier life style.

With all this said - it doesn't mean that I don't fall off the wagon at times, but I have been able to get back on track.

Thank you for sharing your experience and the willingness to help others in the same boat.

I never really feel like I am in control of my life or out of danger of falling off the wagon and returning to my old bad habits. The key for me is to stay totally focused on whatever compulsive behavior will consume my efforts and prevent me from overeating. I've also learned to recognize the patterns that lead to loss of control and I have so much respect for their power and strength that I no longer take them lightly but instead react right away. It's a full time job. I am a lot of work and I drive myself crazy because as I was out of control with my eating I am now out of control with my management of my intake, my exercise and my chronicling of everything related thereto. I divide my life into 13 week segments. So four times a year I write a new exercise program and a new eating plan. These go together with a set of goals for that segment which may include loosing a few pounds or gaining a few pounds by adding muscle or maintaining weight while loosing an inch on my waist. Whatever it is i feel it is easier to accomplish a goal if you have one. One of my problems is my inability or should I say extreme difficulty in making adjustments to my plans. I will normally build in as many as six cheat days into my 13 week eating plan, so that if an event comes up and my eating plan will be altered, then I have provided for that. If however my exercise routine is upset I can have great difficulty making the adjustment. I don't handle disruption to my routines very well, although I am better now than I used to be. For those of you who can relate to this unusual behavior, please share. For those who are not in this place yet, stay tuned and feel free  to jump in with questions.