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| Namaste, Welcome to Body/Spirit Fitness. This is a site of information and ideas to support your physical health and inner journey. |
| Body Spirit Fitness |
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Day 21 – Diet Proofing Your Environment Continued…
The solution is to limit your contact and access to the wrong kinds of food.
Yesterday, we made a plan for cleaning out your house. Today we will go over
ways to limit the easy availability to the wrong foods, while shopping and away
from home.
Shopping can be tricky because of all the temptations. The fatty foods are all
packaged and merchandised to stimulate your eating triggers, to make you crave
them, and spend money on them. The more you crave, the more you spend.
There are a few things you can do to control this environment.
• Use an online shopping service. I know it is more expensive, but it would
eliminate the impulse items. The next best thing would be to have another family
member shop for you, buying strictly by a list.
• Do NOT ever shop when you are hungry. It is tough enough when you
aren’t. If you are famished, the temptation is almost irresistible.
• Always have a list, and try to stick to that list, categorically.
• Shop at a natural foods store such as Wild Oats. At least there you will
have a greater chance to be tempted by something healthy.
(Go back to the shopping list again to remind yourself of some of the healthy
foods you should be looking for.)
Since we have already explored some of your eating triggers, you may be more
aware of situations that are weak spots for you. Again, like a broken record, I am
going to stress planning and being prepared for those situations.
For example, when I travel in the car on trips, I know, I will be tempted to eat
unhealthy, because there aren’t too many choices on the road. To prepare for
this, I pack a wide variety of healthy snacks in a cooler so that I won’t succumb to
the fast food, convenience store fare.
If you are flying, the food can be almost as difficult. Do call the airline and ask for
a low-fat meal on the plane if a meal is being offered. Also, pack your own array
of healthy fare to take with you including extra water.
While on vacation, hopefully you will be somewhere that you can buy and fix a lot
of the food yourself. If not, plan ahead when you go out to eat. Make sure you
let your wait-person know that you are on a special low-fat diet. Most restaurants
are happy to accommodate you.
Cruises can be tricky because of the abundance of food, but if you stay active
and ask for the healthy fare, you will not have as much of a problem as long as
you use will power.
The key on any vacation is to plan ahead, show resolve, and concentrate on the
fun you are having rather than the food you are eating. It takes a shift in
emphasis from food to fun.
The final environment that you need to diet proof is your place of business. If
you are keeping unhealthy snacks in your desk, get rid of them. Bring healthy
snacks with you to work every day. If you have a refrigerator, you can bring
several days worth at one time.
If possible, bring your lunch every day. You don’t have to eat it there if you feel
the need to get away for lunch. Go to a nearby park. Clear your head; Eat some
healthy food and remind yourself you are in control and are taking positive steps
to feel happier for the rest of your life.
One final note: If you work in the food industry where you are constantly
surrounded by fattening foods, you may want to consider a new line of work. I
know this sound drastic, but unless you have incredible willpower, your work is
probably overwhelming your weight control. You will have to decide how much
your health is worth and how much you desire your new image. The choice is
yours.
Worksheet-Click Here
This is a sample of what your food for the day might look like. (Changes daily)
Vegetarians will substitute beans, soy products, tofu, tempeh, seitan, or other
vegetable proteins for any meat used in the sample diet.
Breakfast: bran flakes, peaches, milk, coffee with fat-free creamer = 1 carb,
1 dairy, 1 fruit
Snack: protein bar = 1 protein
Lunch: tuna salad with low fat mayo, whole-wheat toast, and salad = 1
veg., 2 carb, 1 protein
Snack: yogurt and pineapple = 1 dairy, 1 fruit
Dinner: black bean chili, salad, fat free corn chips or tortillas, sliced
tomatoes = 1 protein, 2 veg., 1 carb
Total = 3 proteins, 4 carbs (starchy), 3 veg, 2 fruits, 2 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
Of course we all have our limits, but how can you possibly find your boundaries
unless you explore as far and as wide as you possibly can? I would rather fail in
an attempt at something new and uncharted than safely succeed in a repeat of
something I have done.
~ A.E. Hotchner
The solution is to limit your contact and access to the wrong kinds of food.
Yesterday, we made a plan for cleaning out your house. Today we will go over
ways to limit the easy availability to the wrong foods, while shopping and away
from home.
Shopping can be tricky because of all the temptations. The fatty foods are all
packaged and merchandised to stimulate your eating triggers, to make you crave
them, and spend money on them. The more you crave, the more you spend.
There are a few things you can do to control this environment.
• Use an online shopping service. I know it is more expensive, but it would
eliminate the impulse items. The next best thing would be to have another family
member shop for you, buying strictly by a list.
• Do NOT ever shop when you are hungry. It is tough enough when you
aren’t. If you are famished, the temptation is almost irresistible.
• Always have a list, and try to stick to that list, categorically.
• Shop at a natural foods store such as Wild Oats. At least there you will
have a greater chance to be tempted by something healthy.
(Go back to the shopping list again to remind yourself of some of the healthy
foods you should be looking for.)
Since we have already explored some of your eating triggers, you may be more
aware of situations that are weak spots for you. Again, like a broken record, I am
going to stress planning and being prepared for those situations.
For example, when I travel in the car on trips, I know, I will be tempted to eat
unhealthy, because there aren’t too many choices on the road. To prepare for
this, I pack a wide variety of healthy snacks in a cooler so that I won’t succumb to
the fast food, convenience store fare.
If you are flying, the food can be almost as difficult. Do call the airline and ask for
a low-fat meal on the plane if a meal is being offered. Also, pack your own array
of healthy fare to take with you including extra water.
While on vacation, hopefully you will be somewhere that you can buy and fix a lot
of the food yourself. If not, plan ahead when you go out to eat. Make sure you
let your wait-person know that you are on a special low-fat diet. Most restaurants
are happy to accommodate you.
Cruises can be tricky because of the abundance of food, but if you stay active
and ask for the healthy fare, you will not have as much of a problem as long as
you use will power.
The key on any vacation is to plan ahead, show resolve, and concentrate on the
fun you are having rather than the food you are eating. It takes a shift in
emphasis from food to fun.
The final environment that you need to diet proof is your place of business. If
you are keeping unhealthy snacks in your desk, get rid of them. Bring healthy
snacks with you to work every day. If you have a refrigerator, you can bring
several days worth at one time.
If possible, bring your lunch every day. You don’t have to eat it there if you feel
the need to get away for lunch. Go to a nearby park. Clear your head; Eat some
healthy food and remind yourself you are in control and are taking positive steps
to feel happier for the rest of your life.
One final note: If you work in the food industry where you are constantly
surrounded by fattening foods, you may want to consider a new line of work. I
know this sound drastic, but unless you have incredible willpower, your work is
probably overwhelming your weight control. You will have to decide how much
your health is worth and how much you desire your new image. The choice is
yours.
Worksheet-Click Here
This is a sample of what your food for the day might look like. (Changes daily)
Vegetarians will substitute beans, soy products, tofu, tempeh, seitan, or other
vegetable proteins for any meat used in the sample diet.
Breakfast: bran flakes, peaches, milk, coffee with fat-free creamer = 1 carb,
1 dairy, 1 fruit
Snack: protein bar = 1 protein
Lunch: tuna salad with low fat mayo, whole-wheat toast, and salad = 1
veg., 2 carb, 1 protein
Snack: yogurt and pineapple = 1 dairy, 1 fruit
Dinner: black bean chili, salad, fat free corn chips or tortillas, sliced
tomatoes = 1 protein, 2 veg., 1 carb
Total = 3 proteins, 4 carbs (starchy), 3 veg, 2 fruits, 2 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
Of course we all have our limits, but how can you possibly find your boundaries
unless you explore as far and as wide as you possibly can? I would rather fail in
an attempt at something new and uncharted than safely succeed in a repeat of
something I have done.
~ A.E. Hotchner