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Body Spirit Fitness
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Day 8 – Emotional Triggers and Visualization
Most of us have been programmed since birth to use food as a reward, for comfort,
as medicine and as a way to socialize. It is no wonder that we turn to food
constantly for just about everything except for what it is: physical nourishment.
Our parents often used food to ease our fear and anxiety. How many times did they
give us cookies or other snacks to make us feel better or as reward for not being
afraid or after some sad experience? It is only natural that after a lifetime of
conditioning, we still use food in response to our emotions. We still get a
psychological fix from these foods.
Let’s look at some of the triggers that send us running to food for comfort or as
medicine for our anxieties. The most common food triggers are fear, anger and
guilt. It is important to be aware of these triggers and learn to control them.
When faced with these emotions we may deal with them through food, which still
gives us a brief psychological fix. But how do you feel after you have indulged in
the addictive behavior. You probably feel the same as when you try to lose weight
and fail, or lose weight and gain it back. It just makes you feel guilty and starts a
vicious cycle all over.
The key is retraining your subconscious, and being present and aware when these
emotions or similar ones come up. You can change your thoughts and change
your reactions to difficult situations. Not only will it make losing weight easier, but
also it will make life a lot smoother.
Pay attention to your thought process and change your conditioned responses and
reactions. Is your reaction in your best interest? Does it make you happy or your
life better? If no, then have a plan for changing the reactions into a positive frame
of mind. Take control of your thoughts and emotions.
Maintaining negative emotions take a terrible toll, psychologically and physically.
Sometimes you have to just let them go. Learn to forgive and forget, and most
importantly, be independent of the good opinion of others.
In your visualization session learn to relax. Use breathing to quiet the mind and
body. Imagine yourself in stressful and angry situations. Imagine yourself reacting
in a calm kind way. As you practice this in your mind, you will find that you will be
able to do this any time of the day in any situation. As you incorporate tension
reducing activities and practice visualization, you will slowly reduce those self-
destructive emotions that cause emotional overeating.
For 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: whole wheat french toast made with egg beaters topped
with fresh fruit, coffee/tea with fat free milk/creamer= 1 carb, 1 fruit, 1
protein
Snack: grapes, low-fat cheese = 1 fruit, 1 dairy
Lunch: whole-wheat pasta with seafood sauce, salad = 1 protein, 1
veg., 1 carb
Snack: carrots, celery, and cauliflower with fat free dip = 2 veg.
Dinner: grilled teriyaki chicken, brown rice, and salad,1 beer =1
protein, 1 veg., 2 carb
Total = 3 proteins, 4 carbs (starchy), 4 veg., 2 fruits, 2 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
We become what we think about all day long. The question is, 'What do you think
about?'
~Wayne Dyer
Most of us have been programmed since birth to use food as a reward, for comfort,
as medicine and as a way to socialize. It is no wonder that we turn to food
constantly for just about everything except for what it is: physical nourishment.
Our parents often used food to ease our fear and anxiety. How many times did they
give us cookies or other snacks to make us feel better or as reward for not being
afraid or after some sad experience? It is only natural that after a lifetime of
conditioning, we still use food in response to our emotions. We still get a
psychological fix from these foods.
Let’s look at some of the triggers that send us running to food for comfort or as
medicine for our anxieties. The most common food triggers are fear, anger and
guilt. It is important to be aware of these triggers and learn to control them.
When faced with these emotions we may deal with them through food, which still
gives us a brief psychological fix. But how do you feel after you have indulged in
the addictive behavior. You probably feel the same as when you try to lose weight
and fail, or lose weight and gain it back. It just makes you feel guilty and starts a
vicious cycle all over.
The key is retraining your subconscious, and being present and aware when these
emotions or similar ones come up. You can change your thoughts and change
your reactions to difficult situations. Not only will it make losing weight easier, but
also it will make life a lot smoother.
Pay attention to your thought process and change your conditioned responses and
reactions. Is your reaction in your best interest? Does it make you happy or your
life better? If no, then have a plan for changing the reactions into a positive frame
of mind. Take control of your thoughts and emotions.
Maintaining negative emotions take a terrible toll, psychologically and physically.
Sometimes you have to just let them go. Learn to forgive and forget, and most
importantly, be independent of the good opinion of others.
In your visualization session learn to relax. Use breathing to quiet the mind and
body. Imagine yourself in stressful and angry situations. Imagine yourself reacting
in a calm kind way. As you practice this in your mind, you will find that you will be
able to do this any time of the day in any situation. As you incorporate tension
reducing activities and practice visualization, you will slowly reduce those self-
destructive emotions that cause emotional overeating.
For 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: whole wheat french toast made with egg beaters topped
with fresh fruit, coffee/tea with fat free milk/creamer= 1 carb, 1 fruit, 1
protein
Snack: grapes, low-fat cheese = 1 fruit, 1 dairy
Lunch: whole-wheat pasta with seafood sauce, salad = 1 protein, 1
veg., 1 carb
Snack: carrots, celery, and cauliflower with fat free dip = 2 veg.
Dinner: grilled teriyaki chicken, brown rice, and salad,1 beer =1
protein, 1 veg., 2 carb
Total = 3 proteins, 4 carbs (starchy), 4 veg., 2 fruits, 2 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
We become what we think about all day long. The question is, 'What do you think
about?'
~Wayne Dyer
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