nutrition

How I quit the donut, 24 years and counting.

How I quit the donut, 24 years and counting.

health, nutrition, self care, sugar, Uncategorized, weight, weight loss, wellness

Consistently I am asked this question, so I decided to write about it.  24 years ago I recognized I ‘really’ liked donuts, and I could eat a lot of them.  When the morning arrived I stood in front of my closet trying to find something to wear to work, then realizing nothing fit anymore.  I called in sick to work because I felt and was sick.  After crying for a few minutes, it came over me like a storm.  This was it, this was my last straw moment, and today was the day to do something!  So I dried my tears, put on my big girl panties and sought help.

I had to realize that donuts were not my friend, they were not my therapist, and they certainly weren’t helping anything.  I began to dig deep, “what benefit am I receiving from this sugary delight?”  I began to journal about when and where I would eat donuts, along with my emotions.   I recognized boredom and stress were fuel to my donut fire. I stopped eating them immediately, because I was ready to.

The longer I did without them, the better I felt.  My motivation machine was ON and there was no turning it off now.  It was all about action.

Almost 20 years ago, two well-known alcoholism researchers, Carlo C. DiClemente and J. O. Prochaska, introduced a five-stage model of change to help professionals understand their clients with addiction problems and motivate them to change. Their model is based not on abstract theories but on their personal observations of how people went about modifying problem behaviors such as smoking, overeating and problem drinking.

The six stages of the model are:

  • precontemplation
  • contemplation
  • determination
  • action
  • maintenance
  • termination

Gold, M. (2016). Stages of Change. Psych Central

Understanding your readiness to change by being familiar with the six-stage model of change can help you choose treatments that are right for you.

Nothing succeeds like success. I implemented a good plan, I was beginning to see it work and experiencing it working over time, as well as making adjustments along the way. The many things that hiding in a donut may have taken from me began to be restored, along with hope and self-confidence and continued determination not to eat one.

Today I understand when we eat something loaded with sugar; your taste buds, your gut and your brain all take notice.  This activation of your reward system is not unlike how bodies process addictive substances such as alcohol or nicotine.  An overload of sugar spikes dopamine levels and leaves you craving more.

So what’s the magic potion you ask?

This is my recipe:

  • My last straw moment prompted determination and plan preparation.
  • Commitment to change with appropriate skills.
  • Success reducing my sugar urge propelled continued achievement.
  • Continuing to educate myself and adjust plans to maintain long term sustained change, bye bye donut.

Here are some Tips:

  • Out of sight is usually not out of mind
  • Make lower calorie choices when possible
  • Our environment is toxic – unhealthy food is highly accessible
  • Don’t let yourself get too hungry
  • Try a cravings journal
  • Smart carbs to the rescue – whole grains, beans, fruits, vegetables
  • Take care of yourself, in a non-food way

I have successfully managed my weight health and sugar craving for almost 25 years now.

As you travel the ELM path, I will join with you to explore your challenges and cravings.  We will discover your strengths for determination and preparation, as well as what might get in the way.  We will create an action plan with small, sustainable goals, and prepare for long term maintained change.

I look forward to hearing about your donut!

Be well!

Kelle Greeson, LPCC CWC

ELM Mental Wellness, owner

 

 

What a PLU number can teach you about fruit and vegetable safety.

What a PLU number can teach you about fruit and vegetable safety.

health, mental health, nutrition, weight, wellness

You know those annoying stickers you have to peel off before eating your fruit and veggies. They actually educate you how the food was grown, safely or not. If you’ve ever bought produce from a grocery chain, you’ll recognize the ones I’m talking about. They usually have a a bar code on them for scanning and a PLU code, which helps your friendly neighborhood cashier identify what type of produce you’re buying.

The PLU is the “price lookup” number and identifies the fruit or veggie, it also helps to identify something else: how the produce was cultivated. By correctly reading this code, you can tell if the fruit was genetically modified, organically grown or produced with chemical fertilizers, fungicides, or herbicides

The story behind where your fruits and vegetables actually came from has been right under your nose all along! You just have to know how to analyze the labels and the PLU number. It’s actually a lot easier than you’d imagine

Here’s the basics of what you need to know about the truth behind PLU codes.

  1. If there are only four numbers in the PLU, this means that the produce was grown conventionally or “traditionally” with the use of pesticides. The last four letters (or only four, in this case) of the PLU code are simply what kind of vegetable or fruit you’re buying. An example is that all bananas are labeled with the code of 4011.
  2. If there are five numbers in the PLU code, and the number starts with “8”, this tells you that the item is a genetically modified fruit or vegetable. Genetically modified fruits and vegetables have been tampered with in an unnatural way; essentially, produce that has been genetically modified was created in a lab or over decades of artificial selection, and cannot be found in nature. A genetically engineered (GE or GMO) banana would be: 84011
  3. If there are five numbers in the PLU code, and the number starts with “9”, this tells you that the produce was grown organically and is not genetically modified. An organic banana would be: 94011

 

If you’re looking to be hyper aware of what fruits and vegetables have been treated with pesticides and other chemicals and which have not, you’ll want to check out the homepage for the Environmental Working Groups. The EWG has compiled two lists to help consumers identify which produce is generally cleaner and which produce is generally tampered with; the Clean Fifteen and the Dirty Dozen.

 

The Top 5 for the “Clean Fifteen” produce are:

  1. Avocados
  2. Sweet Corn
  3. Pineapple
  4. Cabbage
  5. Sweet Peas (Frozen)

The Top 5 for the “Dirty Dozen” produce are:

  1. Strawberries
  2. Apples
  3. Nectarines
  4. Peaches
  5. Celery