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SHERLYN-WILL

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Daily Food Plan for Food Addicts & Emotional Eaters

Saturday, January 22, 2011

I have written blogs on addiction to food since Monday January 17th. IT would probably be very helpful to go back and read those too or even FIRST. Today I will blog about a

DAILY FOOD PLAN FOR Food Addicts or Emotional Eaters and I will touch on Bingeing and Grazing.

First though let me post my weigh in for today and this week.
If you have read my blogs you will see I got off track in Dec and part of January but got back to my eating plan on 1-17-2011

1-17: Wgt 180.5
1-18: Wgt. 179.2
1-19: Wgt. 176.4
1-20: wgt. 175.4
1-21: wgt. 174.8
1-22: wgt. 174.8

For a food addict, writing out a daily food plan is an important part of recovery. Making food choices throughout the day without planning is dangerous. Without a plan, someone who has been conditioned through years of practice to use food for other reasons rather than eating will reach for something unhealthy. Start by making a plan in the morning or the night before to provide you with the insurance you need against bingeing or grazing.


I have come to realize I am a “grazer” and not so much a binger.

A ‘Binge” is defined as the unhealthy eating of food. (notice it says unhealthy eating , not eating unhealthy!) Usually, but not always, it involves consuming large amounts of food at one sitting. (this and the binging and grazing paragraph was taken from the “Why Can’t I Stop Eating” book by Debbie Danowski Ph. D.)

Eating 2 boxes of cookies is a binge but eating six grapefruits is also a binge.

BINGEING & GRAZING

Another interesting point is that not all food addicts binge; some do what is know as “grazing” instead. These are the people who will take the entire day to eat a whole cake. (this is me!) Grazers, as name suggests, eat several smaller meals instead of large amounts of food at one sitting. While someone who binges will eat a lot of food all at once, a grazer will go back to the food several times before it is completely eaten. Though the methods of eating may differ, the physiological results are the same.



Below is a FOOD LOG (maybe you could print this blog and cut the top off and use this or copy and paste just the part below to “word” and print it.. This log was taken from “The Overeater’s Journal Exercises for the Heart, Mind & Soul by Debbie Danowski. Ph. D.

YOU will see an area where you can write about your feelings regarding your food choices for the day. The most important element in this area is honesty. Over the years, most food addicts have made it a habit to lie about what they eat. (I KNOW I DID).
OVERCOMING this tendency is the single most important step in recovery. No matter how painful it may seem at first, be honest about your food choices and the feelings surrounding them.
____________________________
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FOOD LOG

Breakfast:__________________
________________________
____________________________
______________________
What I planned to eat:


Breakfast: ______________________________
__________
What I ate:

Lunch:______________________
_____________________
____________________________
____________________
What I planned to eat:

____________________________
____________________
What I ate:

Dinner:_____________________
_____________________
____________________________
____________________
What I planned to eat:

____________________________
___________________
What I ate:

Snack(s):___________________
____________________
____________________________
___________________
What I planned to eat:

____________________________
__________________
What I ate:

How do I feel about my food choices today?



What, if anything, would I change?



If I plan to change things, what action can I take immediately to begin?

____________________________
__________________________
__________________


HUGS to you and I am here for you!

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Member Comments About This Blog Post
  • BELLEFAITH42
    I am going through and reading all your blogs from the 17th onward. I have read some of Kay Shepherd's stuff before but not Danowski. I will look her up. I always thought that I didn't qualify because I don't usually binge. However, when I read about the grazer as addict, and behaviours of a grazer/addict - whoa - that really hit home. Thanks so much for sharing all this info!
    3219 days ago
  • MEDDYPEDDY
    I am both – grazer or binger and sometimes both at the same time :-(
    But I can ususally keep my grazing craving under control, which means that I never start (if I do I will go on all day) while binges just attacs and throw me over...
    3220 days ago
  • CANARYKARI
    OK - well I'm going to go out on a limb and say I'm a binger.......let's see I had a good eating day all day until I got home and then I ate a huge bowl of sugary cereal, 2 pieces of toast with gobs of butter, a complete serving of some kind of chinese shrimp leftover thing, 2 more pieces of toast with butter and some fruit snacks all in a span of like 20 minutes - I KID YOU NOT!!!!
    And all of this on a day when I vowed to my very being that I was going to stay on course all day.........:( This eating thing is literally killing me - physically and mentally!

    I will make and follow a plan tomorrow.
    Thanks Sherlyn.
    3220 days ago
  • SHANTISHANTI
    Yes, I read that last night too, that eating 2 boxes of cookies is a binge and so is eating 6 grapefruits. I am mostly a grazer, going back for more, even when I'm not hungry. I have had binges before (like with G.S. Thin Mints), but then again I would take two or three at a time and keep going back over the course of the day. Those little delights wouldn't last long around me, that's for sure.

    I am so proud of you Sherlyn, you are right back on track, and learning more and more about this dis-ease every single day. Thanks for all your support. Namaste, Mary Ann
    3221 days ago
  • no profile photo GWENAEL
    I will just copy, paste, print this one!

    Keep it up my beautiful friend!
    3222 days ago
  • TWO-TOO-MUCH
    I have Debbie's journal book, too, and it's great for examining the soul of one's overeating! I'm definitely a grazer, as you know. ;)
    3222 days ago
  • SMILINDI
    Sweet Sherlyn,

    I'm all caught up! Your blogs have been fantastic~They are award winning quality, and my thanks are abundant for the time you are dedicating with these ongoing food addict healing messages. I've left replies along the way for you, as well as inner outlet~airing my souls deepest feelings(eeekkkk).

    Much Loveeee Alwayyyyssss~
    ~Diane~ emoticon
    3222 days ago
  • HAPPYWALKER
    Great blog! I used to graze as a means to lose weight; i.e., eat mini meals every 2-3 hrs. Problem was, my mini meals were sometimes maxi meals and I plain and simple overate.

    Dr. Fuhrman (author of Eat to Live) advocates 3 meals a day and no snacks. Basically, if we are constantly eating, we are constantly digesting. When our body is busy digesting, it's not rebuilding and repairing. Can't you just hear your organs screaming, "OH NO, more food!!!! We barely finished processing the last group!"

    Bottom line is that the average person consumes way more food than their body needs. Think back to the 50's and 60's. As a kid, I remember having a snack or two in the evening, but mostly we just had our 3 square meals a day...and dishes were a lot smaller too!

    3222 days ago
  • WARMSPRINGDAY
    I'm with Liverightnow. I think for the most part, I am a grazer, but I have also been known to binge. This week of blogs has been really good. I thought that I had overcome my bad eating habits until my mother's death. It made me realize that I don't think they ever go away, you just re-train. With my mother's death, I found myself back into an emotional eating situation that I have been really struggling to get out of once again. It's tough work, but working at it I am! Unfortunately, my weight loss with my renewed effort has not been as dramatic as yours, but I am determined to see this through.
    3222 days ago

    Comment edited on: 1/22/2011 7:01:23 PM
  • LIVERIGHTNOW
    Good topic. I think I am somewhere in between grazing and binging. Maybe i could coin a new word like binzing or graging combining the two. I know I graze, even if I eat healthy- it's not hunger it's preference and habit. Figuring out this would help me a great deal, I think. Again thank you for this series of blogs!
    3222 days ago
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