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Post by bbbearsmom on Mar 6, 2024 23:49:59 GMT
Day 7 – Arrange Your Environment
This is about avoiding environmental triggers that might encourage you to eat especially at the end of the day when you are low on mental energy. Beck believes in the “out of sight, out of mind” adage. This can be applied to your home, your work, or any other environment you are in for a period of time.
For changes at home, she suggests:
Remove your personal temptations. Throw away give away food that might tempt you. Food you can’t dispose of and is a trigger store out of sight.
Use smaller utensils and dishes.
Work with others in your home to come up with solutions to you being able to avoid food/drink triggers.
Beck suggests being proactive at work about the food/drink environment to try to change it.
How have you changed the environment in your home, at work?
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Post by bbbearsmom on Mar 6, 2024 23:52:55 GMT
First of all, I don't bring sweets home which keeps me from having to deal with temptation. I also use the small spoon, so I take small bites, and use the small plate so it looks like I have a full plate with my reduced portions.
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Post by cathygeha on Mar 7, 2024 9:02:44 GMT
Out of sight out of mind is a good one - wish that my friend yesterday had left the caramels in the other room and NOT brought them opened up to sit on the table beside me!
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Post by ermabom on Mar 7, 2024 12:19:43 GMT
Now that my father no longer requires cookies with his afternoon coffee, I don't buy any cookies. SO keeps his junk food in the basement, fortunately. I make sure I have my foods ready and waiting in the fridge - salad, soup, baby carrots, hummus, portioned out cheese, etc.
My friend brought a really nice dip yesterday for vegetables so I'll share that: all sorts of herbs (she said parsley, mint, dill, scallions, whatever she had, blended with garlic, Greek yogurt and some feta cheese). It was delicious. A good way to use up leftover herbs.
eta: in my environment, it involves putting anything that is tempting out of sight, as far away from where I normally sit. Also not bringing it home, if possible. Making things that I should be eating easy to find and eat.
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Post by susan092907 on Mar 7, 2024 12:44:15 GMT
I'm well in control of my home environment - I either don't bring in sweet or fatty treats, or I store them away out of sight, and this has been sufficient to keep me from getting in to them.
In one of the places where I used to work, there was a culture of people - and especially one person in particular - bringing in treats almost every day and they were put out on a table in a main area that I had to be in several times a day. I did try asking that person to not put them out so often, but she was sure that she was showing how much she cared for everyone by supplying us with those things, and wouldn't change. I realized that it was me who had to change - and just not eat those things - but it was so very difficult to do. It was such a relief to me when I changed my work location to one where food wasn't part of the culture.
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Post by lani on Mar 7, 2024 15:10:56 GMT
My food environment is almost completely healthy. We have some fancy chocolate on hand at all times, that's about it. I read a lot of murder mysteries and when I open my pantry I sometimes think if were the victim, the investigators would be impressed at my food.  |
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Post by hpeterson1951 on Mar 7, 2024 16:55:31 GMT
Hi all, I was crazy busy the past few days and am working to catch up. But thought I'd jump in now and then go back slowly, otherwise I'll always be behind
Unfortunately, I'm in total control of my environment now. So I just don't bring certain things into the house. Or if I give in at the store and buy something, I really wait until I open it. I have a bag of chips that I waited almost 2 months and was able to open when my DB came to visit so I wasn't the only one eating them.
I've started to make a treat to take to grief share on Tuesday nights but then I bring what's left into school on Wednesday.
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Post by bbbearsmom on Mar 7, 2024 17:50:44 GMT
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lizlor
Transcendent Member
Posts: 1,161
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Post by lizlor on Mar 8, 2024 14:37:32 GMT
I can’t have trigger foods in sight. If they are there, I will eat them. I’m on vacation with my husband and daughter this week and am doing a really good job of not eating junk, sugar, or drinking alcohol.
A few weeks ago I had a 10 hour road trip and did not plan or pack food properly. The winging it method was a disaster of junk food and sugar and yet again another lesson of following Beck’s steps.
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Post by bbbearsmom on Mar 8, 2024 19:45:08 GMT
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