EATRITE - 4a - Triggers of Binge Eating

Just as the addiction cycle is a crazy spiral, so is the act of binge-ing itself. Compulsive eating, as with most addictions, tends to be chronic and progressive.

Your addiction may have started out just as a re-action, a recreation, or even to celebrate something – which led to weekend binge-ing – which led to frequent binge-ing. This binge eating can be emotional (self-soothing/self-punishing with food), or it can be physical (too many calories), age-related (metabolic rate), any or all of which can become habit-forming.

Any addiction has its triggers. Substances or situations can trigger off a binge session.

Here are some common trigger foods (some may be your triggers, you may have other trigger foods not on this listing – eg salt):

SUGAR:
Of all mood-altering, addictive foods, sugar is the most common. It affects the largest number of people and is most abundant in our diet.
Sugar seems to cause mood changes: depression, boredom, and also can quickly supply a large amount of energy.
Sugar is recognized in some people as an ‘upper’, but latest studies show that it can also be a sedative.
The hard scientific evidence is that the more sugar you eat, the more you want.

CHOCOLATE:
The second most common trigger-food is chocolate. We usually describe it as something we “love”.
A study done on “love” revealed that a body in love produces a chemical called phenylethylamine. Chocolate is apparently loaded with this ingredient.
Chocolate also contains large amounts of magnesium. When pre-menstrually you crave chocolate, it could be your need for magnesium which causes it.
Taking magnesium supplements can decrease this craving.

The compulsive eater must also identify and guard against trigger situations which can start off a binge:

FAMILY GATHERINGS, HOLIDAY TIMES, PARTIES AND BANQUETS,
FAST-FOOD OUTLETS, BAKERY, TV ADVERTS, SHOPPING.

Notice and guard against these sensory triggers too:

SCENTS,
FLAVOURS,
TEXTURES,
VISUAL (Colours, Arrangement)
SOUND (Crackling, crunching).

Make a list of what YOUR triggers are:
foods,
situations and sensory,
and be vigilant and self-disciplined when around these triggers.

Homework 4a:

Fats and Sugars – notice, continue cutting them down.
Second Helpings. “Yes please” “No thank you”.
Affirmations.
Exercise.
Prayer.
Your “Heart”.
Eating Frequency and Places.
Daily persistence.
Direct safe sunlight every day for uo to 30 minutes.
Ephesians 1 – 6.
Discover YOUR triggers!
Decide!
Do!

- Leslie Hand

EATRITE - Emotional Eating Cues Review

Time to review:

The purpose of this exercise is to again:

1 Create an awareness of your emotional eating behaviour
2 Identify and evaluate all the changes you have already made
3 Identify areas where changes still need to be made
4 Commit these areas to the Lord. Have Him help you with them

Scripture Galatians 5:24, 16

0 = Always 1 = Often 2 = Sometimes 3 = Seldom 4 = Never

Questions

Do you eat to live? (Or still live to eat?)
Do you still feel guilty when you eat something nice?
Do you still eat when you are bored?
Do you still eat when you are angry?
Do you still eat when you are stressed?
Do you still eat when you are anxious?
Do you still eat when you are lonely?
Do you still eat when you are happy?
Do you still eat when you are depressed?

0 = Poor, 4 = Excellent

How do you rate your spiritual life?
How do you rate your quiet times?
How do you rate your attitude to life?
How do you rate your health?
How do you rate your energy levels?
How do you rate your physical appearance?
How do you rate your self-esteem?
How do you rate your relationship - father?
How do you rate your relationship - mother?
How do you rate your relationship - spouse?
How do you rate your relationships - children?
How do you rate your relationships - friends?
How do you rate your realtionships - work?

- Leslie Hand

EATRITE - Unit 3 Action Time

Identify 3 reasons why my previous attempts to lose weight failed:

What guilt might I have concerning being a healthier weight?

What guilt might I be experiencing now being over-healthy-weight?

Identify some more situations that cause me to overeat:

How might these situations listed above be managed better by me?

List 3 successes so far in better managing overeating tempting situations:

Remember: “I am a unique, unrepeatable miracle of GOD.”
“I am unique, special and irreplaceable.”

Remember to Think more often about my positive qualities.

Remember to Concentrate on what I have achieved so far.

Remember to Thank God for every little bit of progress I make.

- Leslie Hand

EATRITE - 3e - Place and Frequency of Eating

The purpose of this exercize is:

1 Identify how frequently I eat
2 Identify my mouth hunger or stomach hunger
3 Identify where I eat

Scripture: Mark 11:24

Mark the days of the week and week-end next to the places of eating on the list.

Mark M or S or MF MS in the day next to the places listed where you eat so that you can see when patterns are emerging.

M = Mouth Hunger S = Stomach Hunger
MF/SF = Mouth Fluid/Stomach Fluid Hunger

Weekdays in the:

Dining room
In front of TV
Lounge
Bedroom
Kitchen while food preparing
Work-place
Visiting
Tearoom/Restaurant
Other:

Weekends/Holidays in the:

Dining room
In front of TV
Lounge
Bedroom
Kitchen while food preparing
Work-place
Visiting
Tearoom/Restaurant
Watching sport
Friends around
Party
Other:

Inspired by: Eatrite - Leslie Hand