by
Cynthia Perkins, M.Ed.
1.
If you are going to a social event take your
own appropriate food with you. It is very
tempting to throw your restrictions aside
to be part of the crowd and fit in. Pack up
your own little meal and take it with you.
Yes, you may feel embarrassed at first, but
over time you will become more comfortable.
You could also try eating a healthy meal at
home before going to the event so that you
won't be hungry and then you can just skip
the eating aspect of the event and enjoy the
other aspects.
2.
If you are going to be away from home during
meal times or snack times, pack up a little
lunch in a small cooler and keep it with you.
If hunger hits you when you are out and about
it is very easy to give in to unhealthy temptations
that you will pay for later.
3.
Find alternatives to replace your restrictions.
If you can't eat wheat, then get products
made with alternative grains. If you can't
eat chocolate, then try some tasty carob.
If you can't have sugar, use sugar alternatives.
If you can't have dairy, there are numerous
delicious dairy alternatives that can satisfy
your craving for ice cream or cheese. It is
essential to find alternatives, so that you
will not feel deprived. If you are feeling
deprived you will be more likely to cheat.
4.
Once a week reward yourself with something
you aren't usually allowed to have. For instance
if sweets are forbidden then once a week allow
yourself to have a healthy sweet. Something
made with a healthy sweetener. Sugar is addictive
because it is not a really a food. It is a
chemical. The biochemical make up of sugar
is almost identical to alcohol except for
one molecule.
Sugar
weakens the immune system, depletes the adrenal
glands, and depletes vitamin and mineral levels.
You can break the sugar habit, but replacing
it with things such as dates, bananas, raisins,
maple syrup, barley malt, brown rice syrup,
or stevia. These sweets are whole foods and
will not damage the body. Another example
would be if you are not allowed to eat wheat,
then once a week allow yourself a meal of
something made of wheat.
5.
Exercise regularly, at least 3 times a week
for 20 minutes. It not only burns off calories,
but it improves immune function, and boosts
self-esteem by stimulating our happy hormones.
Exercise is essential.
6.
Call a friend. If you can get a buddy system
going this can very helpful. Call your friend
during times of weakness and talk it out.
Make arrangements with your friend ahead of
time and have a plan of action. Have your
friend remind you of your goals or how badly
you will feel after you eat them. Have specific
phrases for your friend to repeat back to
you.
7.
When cravings come, remind yourself that a
craving usually only lasts a few minutes and
it will be gone. Remind yourself that you
will be able to have your reward on your specified
day. Ride it out. After you ride it out a
few times, it will become easier.
8.
Reframe your thinking. For me it is simple
to avoid unhealthy foods, because I simply
do not desire to eat poison. I don't want
to do that to myself. So try to reframe your
thinking about the foods that you desire.
Try to think of them as poisons instead of
delicious forbidden treats.
9.
Don't let emotions build up. Express yourself
regularly. Keeping emotions pent up can cause
you to eat unconsciously. Unexpressed feelings
can also decrease self-esteem and if self-esteem
is low you will be more likely to give in
to cravings.
10.
Forgive yourself. When you fall down and give
in to your temptations don't beat yourself
up for it. Forgive yourself and let it go
immediately. Just start over again. No harm
down. To criticize will only be self-defeating.
Don't
let the weak moment become a reason to stay
off the restrictions for a longer period of
time or to give up. Just pick yourself up
and begin again. Don't think of it as failure,
but rather as a minor setback. Change happens
slowly and usually involves many setbacks.
It is a process.
Over
time this will all get easier. Your body will
begin to repair itself and it will stop craving
the unhealthy food eventually. It is a long
process, but when you begin to see little
steps of progress then you will feel more
motivated. It will also take some time for
your taste buds to adjust to alternative foods.
Give it time.
Cynthia
Perkins, M.Ed. is a holistic health counselor
specializing in issues of living with chronic
illness, chronic pain and disability as well
as sexual intimacy. She is also author of
the inspirational E-Book Finding Life Fulfillment
when Living with Chronic Illness-A Spiritual
Journey. Services, Ebooks and a FREE Newsletter
can be found at her website. http://www.holistichelp.net
or send any email to this address to subscribe
to the FREE Newsletter mailto:Holistichelp-subscribe@topica.com
