Many people living with chronic illness have certain diets they must
follow for optimal functioning, which can sometimes be quite
challenging to adhere to. By following some of the diet tips
below you can make this process a lot smoother.
Active Diet Tips
1. If you are going to a social event take your own appropriate
food with you. It is very tempting to throw your restrictions
aside to be part of the crowd and fit in. Pack up your own little
meal and take it with you. Yes, you may feel embarrassed at
first, but over time you will become more comfortable. You could
also try eating a healthy meal at home before going to the event so
that you won’t be hungry and then you can just skip the eating aspect
of the event and enjoy the other aspects.
2. If you are going to be away from home during meal times or
snack times, pack up a little lunch in a small cooler and keep it with
you. If hunger hits you when you are out and about it is very
easy to give in to unhealthy temptations that you will pay for later.
3. Find alternatives to replace your restrictions. If you
can’t eat wheat, then get products made with alternative grains.
If you can’t eat chocolate, then try some tasty carob. If you
can’t have sugar, use sugar alternatives. If you can’t have
dairy, there are numerous delicious dairy alternatives that can satisfy
your craving for ice cream or cheese. It is essential to find
alternatives, so that you will not feel deprived. If you are
feeling deprived you will be more likely to cheat.
4. Once a week reward yourself with something you aren’t usually
allowed to have. For instance if sweets are forbidden then once a
week allow yourself to have a healthy sweet. Something made with
a healthy sweetener. Sugar is addictive because it is not a
really a food. It is a chemical. The biochemical make up of
sugar is almost identical to alcohol except for one molecule.
Sugar weakens the immune system, depletes the adrenal glands, and
depletes vitamin and mineral levels. You can break the
sugar habit, but replacing it with things such as dates, bananas,
raisins, maple syrup, barley malt, brown rice syrup, or stevia.
These sweets are whole foods and will not damage the body.
Another example would be if you are not allowed to eat wheat, then once
a week allow yourself a meal of something made of wheat.
5. Exercise regularly, at least 3 times a week for 20
minutes. It not only burns off calories, but it improves immune
function, and boosts self-esteem by stimulating our happy
hormones. Exercise is essential.
Emotional and Spiritual
Diet tips
6. Call a friend. If you can get a buddy system going this
can very helpful. Call your friend during times of weakness and
talk it out. Make arrangements with your friend ahead of time and
have a plan of action. Have your friend remind you of your goals
or how badly you will feel after you eat them. Have specific
phrases for your friend to repeat back to you.
7. When cravings come, remind yourself that a craving usually
only lasts a few minutes and it will be gone. Remind yourself
that you will be able to have your reward on your specified day.
Ride it out. After you ride it out a few times, it will become
easier.
8. Reframe your thinking. For me it is simple to avoid
unhealthy foods, because I simply do not desire to eat poison. I
don’t want to do that to myself. So try to reframe your
thinking about the foods that you desire. Try to think of them as
“poisons” instead of “delicious forbidden treats.”
9. Don’t let emotions build up. Express yourself
regularly. Keeping emotions pent up can cause you to eat
unconsciously. Unexpressed feelings can also decrease self-esteem
and if self-esteem is low you will be more likely to give in to
cravings.
10. Forgive yourself. When you fall down and give in to
your temptations don’t beat yourself up for it. Forgive yourself
and let it go immediately. Just start over again. No harm
down. To criticize will only be self-defeating. Don’t
let the weak moment become a reason to stay off the restrictions for a
longer period of time or to give up. Just pick yourself and
begin again. Don’t think of it as failure, but rather as a minor
setback. Change happens slowly and usually involves many
setbacks. It is a process.
If your dieting because of weight issues rather than health issues you
may want to take a look at this article "
it's
not your fault your overweight.
If you need more diet tips, help being more self-disciplined or just
need support or encouragement you may find talking with someone "who's
been there, done that" to be very helpful. Cynthia's holistic
health
counseling is available by
telephone.
Over time this will all get easier. You'll learn to incorporate
your diet tips into your lifestyle. Your body will begin to
repair itself and it will stop craving the unhealthy food
eventually. It is a long process, but when you begin to see
little steps of progress then you will feel more motivated. It
will also take some time for your taste buds to adjust to alternative
foods. Give it time.
