Regular Eating Pattern

I am having a rough time with my BULIMIA this week, but really, I don't want to dwell on negativity and destructive behaviors in this post. You are an intelligent reader and hence I assume you can understand what devastating effects an eating disorder has on anyone unlucky enough to suffer from one, without the need for me to point out the finite and mostly dirty details. 

Instead, I want the spotlight of this late-night post to shine on a combination of resources which can be used to combat the BINGE/PURGE cycle. I am not saying that I have mastered them all, far from it, but I have tried some with great success. And the way I look at it, at least trying some of these suggestions has to be better than continuing to destroy my body and mind with self-inflicted agony.

The first thing I have (tried) to do is introduce a pattern of regular eating. It is the single most important element of overcoming Bulimia in my opinion. Its different for everyone, but for me it means containing my eating to three planned meals a day plus three planned snacks between main meals. By eating this way it displaces the urge to and action to binge. My approx daily plan looks like this:

 8.00 A.M.: Breakfast

10.30 A.M.: Morning Snack

12.30 P.M.: Lunch

 3.00: P.M.: Afternoon Snack

 6.30: P.M.: Dinner

 9.30: P.M.: Evening Snack

I have left no more than 3.5 hours between meals/snacks as I know that that is my limit when trying to curb binges, and also the ideal time frame to  master EMOTION REGULATION. Any longer and I turn into the wicked witch of the west. Fact. Although this is set in stone, and has to be for my recovery, I do change it up a bit a weekends and if I am out and about at a commitment. Sorry therapist, I have a life. I try my hardest, (but don't always succeed) to not skip any meals or snacks though.

Where possible I do make eating my number one priority each day. My food diary and meal plan also take time, but I realize the importance of monitoring my food intake and being mindful to my emotions around food. I try to plan, plan and plan to plan! This includes having ample amounts of my "safe" foods in the house such as oats, fruit, skim-milk and rye bread. I am comfortable with these foods. I tend to plan the night before what I will eat the next day and jot down some ideas on my food diary. For example, tomorrow I am having Salmon, peppers and quiona for dinner.

I also restrict eating to the kitchen table or sitting room. Never my bedroom. Crumby bed sheets are really not attractive. I try to eat at a table which is out of arm's reach of further supplies of food. And while it might be tempting, and I am so guilty of not following this one, It is important to focus on eating and not distract with TV or internet. 

Limiting my amount of "trigger food" by not having any in the house it a safe bet to stop me impulse bingeing  So I plan my shopping, make a list and stick to it. 

The best thing I find to do when that niggle of an urge comes on me is to get out of the house and not take ANY money with me, and stay out until the urge goes away. This really is my 'go-to' STOP method. But everyone will have something different.

Early Rising Plan

'yum! Morning worms are far better than late ones'

I’m inspired by the Dalai Lama, who said, ” Everyday, think as you wake up, ‘today I am fortunate to have woken up, I am alive, I have a precious human life, I am not going to waste it. I am going to use all my energies to develop myself, to expand my heart out to others, to achieve enlightenment for the benefit of all beings, I am going to have kind thoughts towards others, I am not going to get angry or think badly about others, I am going to benefit others as much as I can.’ “

Coffee Coffee Coffee

Amazing start. I start my day by jumping out of bed, late as usual, and rushing to get myself ready, never fully feeling present. I sulky walk into work, looking rumpled and barely awake, grumpy and behind everyone else. Not a great start to the day. I am sick of my broken morning routine. Its no wonder that all I feel like doing is crawling back into bed and snoozing for the day.

Quietude is the main reason I want to become an early riser. No neighbours kids yelling, no babies crying, no echoes, no cars, no television noise. The early morning hours are so peaceful, so quiet. It’s my favourite time of day. I truly enjoy that time of peace, that time to myself, when I can think, when I can read, when I can breathe.

Why do I want to subject myself to the wee hours? Simple. Sunrise. People (Me!) who wake late miss one of the greatest feats of nature, repeated in full stereovision each and every day — the rise of the sun. I love how the day slowly gets brighter, when the midnight blue turns to lighter blue, when the brilliant colours start to seep into the sky, when nature is painted in incredible colours. I want to start doing my early morning run during at this time, and I look up at the sky as I run and say to the world, “What a glorious day!”

Rise early and I actually have time for breakfast. I’m told it’s one of the most important meals of the day. Without breakfast, your body is running on fumes until you are so hungry at lunchtime that you eat whatever unhealthy thing you can find. The fattier and sugarier, the betterier. But eat breakfast, and you are sated until later. Plus, eating breakfast while reading my book and drinking my coffee in the quiet of the morning is eminently more enjoyable than scarfing something down on the way to work, or at your desk. It helps to regulate my mood, and sets me up for a more SKILFUL day.

There are other times to exercise besides the early morning, of course, but I’ve found that while exercising right after work is also very enjoyable, it’s also liable to be cancelled because of other things that come up. Morning exercise is virtually never cancelled. And plus not as many people see you all puffy and red faced in jogging tights!

Just 5 more minutes Mom!

Mornings, for me at least (when I get up!), are the most productive time of day. I like to do some writing in the morning, when there are no distractions, before I check my email or blog stats. I get so much more done by starting on my work in the morning. Then, when evening rolls around, I have no work that I need to do, and I can spend it doing other things.

No one likes rush-hour traffic, except for oil and motor companies. Commute early, and the traffic is much lighter, and you get to work faster, and thus save yourself more time. Or better yet, commute by bike. (Or even better yet, work from home. A girl can dream!)

It’s much easier to make those early appointments on time if you get up early. I like making 9am Dr. appointments, to force me to get up early. Showing up late for that appointment is a bad signal to the person you’re meeting. Showing up early will impress them. Plus, you get time to prepare.

I don’t plan to make drastic changes. I will start slowly, by waking just 15-30 minutes earlier than usual, get used to this for a few days, then cut back another 15 minutes. I must also allow myself to sleep earlier. I am used to staying up late, watching TV or surfing the Internet. But if I continue this habit, while trying to get up earlier, sooner or later one is going to give. And if it is the early rising that gives, then inevitably I will crash and sleep late and have to start over. I must go to bed earlier, even if I don’t think I’ll sleep, and read while in bed.

Getting out of the bedroom as soon as I turn off the alarm is the best plan. I mustn’t allow myself to rationalize going back to bed. Just force myself to go out of the room. My plan is to drink lots at night and therefore come morning have to stumble into the bathroom and go pee. By the time I’ve done that, and flushed the toilet and washed my hands and looked at my ugly mug in the mirror, I’m awake enough to face the day. I must not rationalize. If I allow my brain to talk me out of getting up early, I’ll never do it. Getting back in bed is not an option.

I have been trying to set something to do early in the morning that’s important. This reason will motivate me to get up. I like to write in the morning, so that’s my reason. Also, when I’m done with that, I like to read all of your comments!