Wednesday, November 26, 2008

EATRITE - 4e - Behaviour Modification 1

The purpose of this exercise is to:

1 Create an awareness of environmental factors
2 Identify influences that cause me to buy food (thoughtlessly, carelessly, rebelliously)
3 Identify influences that cause me to eat when not hungry (bored, frustrated, hurt)
4 Identify changes still to be made and celebrate those already made

Scripture: Psalm 7:17

A = Always O = Often So = Sometimes Se = Seldom N = Never

SHOPPING
Never shop on an empty stomach
Make up a list and stick to it
Avoid ready-to-eat meals
Keep within a specific budget
Stay away from the bakery area

CONTACT WITH FOOD
Keep food in appropriate places
Keep left-overs out of sight - store in containers (opaque?)
Prepare next meal shortly after consuming previous meal
Clean away left-overs immediately
Avoid nibbling whilst preparing food
Refrain from impulsive eating

EATING ROUTINE
Listen to my body - eat at scheduled times
Refuse food offered by others "No, thank you" (graciously)
Eat at my Designated Eating Place/s
Only eating whilst eating
Lay a proper table for every meal
Avoid working during lunch time
Avoid eating at my Designated Work Place
Avoid eating in the car
Practice polite ways to decline food
Plan my eating at the party BEFORE the party
Eat small healthy snacks before going to a restaurant

You want to see "always" and "often" more and more regularly

From EATRITE - Leslie Hand

Wednesday, November 19, 2008

EATRITE - 4d - Behaviour Chains

Watch the chain below...

Work a long hard day - outside or inside home
Eat an ample supper
Sit down to watch TV - Environmental Stimuli
Feel bored/frustrated - Emotional Stimuli
Walk to kitchen
Open the cupboard door - Visual Stimuli
Eat the visible biscuits - LAPSE
Feel guilty - Negative Feelings
Move to fridge
Open the fridge door
Eat the left over lunch/supper - RE-LAPSE
Feel “full” but still "empty" interpreted as "need food" - Negative Feelings
Cheat on the daily log sheet
Feel depressed - Negative Feelings - COLLAPSE?????

Behaviour Chain related eating is very similar to eating according to moods.
Behaviour Chains are frequent activities you pursue that always end in overeating.

If you have Behavioural Chains which lead you down the path of dietary destruction, break these Chains anywhere before they progress to the point of “no return”.

Homework 4d:
Fats and Sugars – notice, continue cutting them down.
Second Helpings.
“Yes please” “No thank you”.
Affirmations.
Exercise.
Prayer.
Your “Heart”.
Eating Frequency and Places.
Persist daily.
Direct safe sunlight every day for 30 minutes.
Ephesians 1 – 6.
Think about your Behaviour Chains!
Decide! Do!

EATRITE - Leslie Hand

Monday, November 17, 2008

EATRITE - 4c - Binge Behaviour Modification

To be able to succeed in any eating programme, we need to not only change what we eat and how much we eat, but we need to look at some behaviour changes as well. You have already started your behaviour modification by cutting down on unhealthy fats in your diet. You have started curbing and reducing your sugars. You are learning to stop eating when you have had enough. Now it is time to take a major step forward.

THINK! DECIDE! DO!

EATING PLACE: Choose a couple of appropriate eating places where you can be comfortable and relaxed whilst eating. Mentally and/or physically label these places DEP. (Designated Eating Places).
Lay your eating place beautifully and purposefully – best cutlery, best crockery, best glassware, serviette, flowers/decoration/ornament.
Your Designated Eating Place is not your Designated Work Place, or Sleep Place, or Study Place, or Leisure Place.
Your Designated Eating Place is where you participate in the sacred RITE of eating. Rite means “religious or solemn ceremony or observance, prescribed order for performing religious service.”
All these pleasant additions will be cues for your new eating style.

ASSOCIATED EATING ACTIVITIES: When partaking of a meal, that is all you should be doing. When you eat, be truly thankful. Really taste the food; feel the textures; enjoy the flavours; savour the aromas.

FOOD DISPOSAL: Give away, put away for another designated meal, or throw away left-over foods. Don’t let food hang around the house loose and uncommitted.
You are not the dustbin – rather let the food go to waste, than to waist. Nibbling leads to a lapse, which can lead to a relapse, which can lead to a collapse. Nip that process in the bud.

STORING FOOD: Store foods in containers – use opaque ones if that is helpful to you (Out of sight, out of mind). Keep food stored in appropriate storage areas. No sweets on the TV, no matter how beautiful the crystal bowl! Even fruits in a basket or chips in a bowl could lead you to a binge.
Put pine cones or shells in your bowl and tumbled stones in your basket.

DINNER PLATES: Try eating from a smaller plate (or the smaller part of the plate). It will soon become part of your routine. A psychologist demonstrated that 70% of an experimental group were more satisfied with less food when it was served on a salad plate than on a dinner plate.

SECONDS: Try this: Divide the food you would normally eat in two. You can go back for the second half for “seconds” when you have finished the first half. This causes a delay in the middle of the meal. Hopefully this will create a “thinking” step after the first half: “Do I really need more food?”

TITHING: We are taught in Malachi to bring all our tithes into the storehouse that there may be food enough in His House. Tithe your time, your treasures, your possessions. Now we will add tithing our food. Dedicate 10% of the food on your plate to the Lord. He will see the attitude of your heart and honour you for this. In doing this you will break a habit that has been with you for years. Separate your 10% onto a part of your plate, or onto another plate before you start your meal. Gather the tithes of food and use them for sacred and holy purposes – share with the less fortunate, eat as a gratitude token, save for a later meal.

ASKING FOR FOOD: Never accept food from another person unless you ask for it. People will try to “love” you with food and wait for you to “love” them back by eating it.

MINIMISE CONTACT: Arrange your food contacts in a way that will minimize the chances for impulsive eating. After preparing a meal, put all the ingredients away and clean up before eating the meal. Food out of sight is more out of mind.

STRESS RELATED HUNGER AND EATING: Most adults eat for reasons other than hunger:

Anger
Loneliness
Boredom
Frustration
Fear
Anxiety
Happiness
Sadness
Irritated
Impatient
Distracted
Excitement
Rebellion
Self-punishment
Helplessness
Spite… etc

Renew your mind and re-condition yourself with new coping mechanisms.
Instead of trying to soothe/help yourself in a way that actually harms you:
Change the subject! STOP! Quit whatever you are doing and do something healthful, truly helpful, and positive and problem-solving for and to yourself. Breathe. Go for a walk. Read a book. Go shopping. Relax. Listen to some music. Dance. Take a bath. Visit or phone a friend. Get away from the food.

BEHAVIOUR CHAINS: As soon as you identify one of your behaviour chains… Interrupt at any point the activities that link into chains that have previously ended with you overeating.

Homework 4c:
Fats and Sugars – notice, continue cutting them down.
Second Helpings.
“Yes please” “No thank you”.
Affirmations.
Exercise.
Prayer.
Your “Heart”.
Eating Frequency and Places.
Persist daily.
Direct safe sunlight every day for 30 minutes.
Ephesians 1 – 6.
Think about Designated Eating Places! Decide! Do!

From EATRITE – Leslie Hand

Tuesday, November 11, 2008

EATRITE - 4b - A Detox Plan

One week: This is the goal you have been working towards by noticing and cutting down your unhealthy fats and sugars, on the way to mostly cutting them out.

Detox: Your body needs rest from ALL the toxins you have built up over the years.
Before you start, commit this detox to the Lord and ask for His Spirit to guide you.

Days 1 and 2

Start each morning with a glass of warm to hot water with lemon juice.
For two days eat nothing but fruit. Refrain from grapes and bananas these 2 days.
Drink nothing but water during the day. Herbal tea at night if you want it.

Day 3

Breakfast: fruit
Mid morning and mid afternoon: one fruit.
Lunch: light fresh salad (fat free dressing) No starch or protein.
Supper: Baked potato dressed with lemon juice and salt/pepper with a fresh salad.
Continue this more than one day if you want to.

Day 4 (5 or 6)

Breakfast: Fruit or
Whole wheat/Rye toast with thin Marmite or
Oats/Millet porridge with raisins/cake mix fruit, or Muesli with fruit juice. No milk.
Mid morning and mid afternoon: one fruit
Lunch and Supper as previous day/s.

Days 5 and 6 (or later)

Breakfast: same as any of the previous days
Mid morning and mid afternoon: same as any of the previous days
Lunch and Supper: Add grilled, baked or poached fish or chicken to your salad.
Choose brown rice or potato (no butter) and steamed vegetables too if desired.

Day 7 (or later)

Incorporate dairy foods, eggs and milk into your eating plan if you want to.
Remember to eat PLENTY of fruits and vegetables: 3 fruits per day, 5 servings of vegetables per day.
Continue on your chosen plan.
Try not combining starch and protein in the same meal – for your especially supper.
(This makes a difference to digestion in some sensitive bodies).

- Eight Point Plan to Detox Success

1. The Detox plan should be started over days when you have more chance to relax and spend time with the Lord. Read Matthew 4 and identify with Jesus as He went through His fast.

2. Do your shopping the day before you start so that your fruit is fresh and available. Prepare your family to see to themselves as far as possible during this time – to make it easier for you to continue with less temptation.

3. Don’t plan any major outings during your detox week. Although fruit is higher in sugar, while the detox is working you may feel short of energy and even get headache, runny nose, forgetfulness etc. This is a good sign. The body is working to get rid of toxic waste matter from your system. Rest as much as possible. The level of detox symptoms is usually equal to the level of toxicity in your body.

4. Walking is excellent exercise to increase your kidney function, thus helping to flush out impurities. It also helps to burn off kilojoules, tone up your muscles AND combat stress and depression. Walk for half an hour per day.

5. Do not be tempted to overeat the night before you start this detox. Your body will take longer to eliminate the toxins.

6. Prepare for the detox by cutting down on your “tea and coffee”, junk food and excess quantities in your meals. Make sure you consume only three meals a day consisting of grilled chicken or fish with steamed vegetables and salad. Have a fresh fruit between each meal. Finish eating before 19:00. Nil per mouth overnight except perhaps a cup of camomile tea (calming and soothing) (no sugar) before sleeping.

7. During your detox week read the book of Ephesians and discover your standing in Jesus Christ. You are made alive in Him. Find out how you are to imitate Him. Be strong in the Lord and in His mighty power. Put on the full armour of God so that you can take your stand against the devil’s schemes. Meditate on how to put on the armour of God.

8. As you go through this week, continue with your affirmations. Delight yourself in the Lord. Commit your plans to Him. He will cause them to succeed.

Your body is the temple of the Holy Spirit according to 1 Corinthians 6:19, 20. You need to bring your body back into submission after your over indulgences of the past.

EATRITE.
Honour the Lord with your body.
He has promised to give you the righteous desires of your heart.


Homework 4b:
Affirmations. Exercise. Prayer. Your “Heart”. Eating Frequency and Places. Persist daily.
Direct safe sunlight every day for 30 minutes. Ephesians 1 – 6.
Think about detoxing! Decide when to detox! Do!

From: EATRITE – Leslie Hand