Sugar Addicts’ Diet. Nicki Waterman

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СКАЧАТЬ feel – it’s just like fuel to fill our faces and stomachs. But it is important to know what you’re eating and how it makes you feel. For starters, if you’re not clued up about food, you can end up eating more than you should, the wrong types of food or going a day eating hardly anything. Actions like these can lead to weight gain and feelings of illness and/or unhappiness. Writing it down in a diary helps you to take a good, hard look at your eating habits. Also, if you don’t write it down, it’s easy to forget that mini chocolate bar you ate, or the half portion of chips you finished off your kids’ plates!

      There is an example of Nicki’s food diary here. Nicki found that filling in the diary helped her understand the times of the day when her cravings were at their worst (such as on waking and the ‘post-lunch’ dip), and aware of foods that made her happy or short-tempered, satisfied or bloated. Working from left to right, these are the columns to be filled in:

      • Time of day – put in WHEN you ate.

      • Food/Drink – fill in WHAT you ate. Put exactly what you ate (e.g. one large baked potato with tuna and sweetcorn, NOT just ‘jacket potato’).

      • Physical symptoms – write in how you felt PHYSICALLY (e.g. rushed, sick, hungry, full).

      • How you’re feeling – put in how you felt EMOTIONALLY (happy, grumpy, tearful, normal). For ideas of how you might feel (rather than just filling in ‘fine’) see our list below.

      • Other factors. Here you might want to put in such things as ‘Have PMS’ or ‘Had argument with colleague’ or even ‘First day of holiday’ – anything that may be relevant to the choices you’re making and how you’re feeling. Also record your exercise here. Don’t forget it’s not just the gym that counts. ‘Walking the dog’ goes in here, too!

      How You’re Feeling: Some Suggestions

      PHYSICAL SYMPTOMS: POSITIVE

      Full of energy/energized

      Clear skin

      Bright eyes

      Satisfied (just enough food!)

      Relaxed

      Pain-free

      EMOTIONAL SYMPTOMS: POSITIVE

      Happy

      Clever

      Beautiful

      Calm

      Contented

      Positive

      Grounded

      Confident

      Proud

      Strong

      Pleased

      Bubbly

      Popular

      PHYSICAL SYMPTOMS: NEGATIVE

      Bloated

      Constipated

      Indigestion

      Headache

      In pain

      Tired

      Drowsy

      Poor concentration

      Spotty

      Bad skin

      Trouble sleeping

      Gained weight

      PMS

      Toxic

      EMOTIONAL SYMPTOMS: NEGATIVE

      Negative

      Sad

      Restless

      Knackered!

      Depressed

      Angry

      Grumpy

      Fed up

      Blue

      Bored

      Impatient

      Ratty

      Jumpy

      High

      Anxious

       What to Look Out for in Your Food Diary

      At the end of each day, take a look at your food diary to see exactly what you’ve eaten. Turn to Chapter 8 and see which list you’ve picked most of your foods from: ‘Foods you can eat’, ‘Occasional treats’ or ‘Foods to avoid’. It might help you to photocopy these pages for quick reference or mark them with a sticky note so you can quickly flip to them. Don’t be down if you’ve picked most from the ‘Foods to avoid’ list – that’s what happened to Nicki, too! The aim of this book is to show you how you can make choices from the ‘Foods you can eat’ list (plus occasional treats) without feeling like you’ve been hard done by.

      After a few days, you may start to see patterns. Look for the following:

      • Are you eating regularly?

      • Are you eating at least five portions of fruit and veg a day?

      • Are you having sweet snacks?

      • Do you have sugary drinks (e.g. canned fizzy drinks)?

      • Are you doing any exercise?

      • How many hours do you spend watching TV each day?

      It could well be that you start to see things in your eating habits that you never noticed before. With this information, you’ll start to build up a picture of how you eat, why you eat, when you eat and what bad habits you may have got into. Don’t worry – we’re going to help you put these right.

TIME OF DAY	FOOD/DRINK	PHYSICAL SYMPTOMS	HOW YOU’RE FEELING	OTHER FACTORS
8am	White baguette with cheese Plain croissant Cup of tea with sweetener	Full СКАЧАТЬ В начало < 4 5 6 7 8 9 10 11 12 13 > В конец