10 Tips for Staying Within Your Dietary Restrictions

by Cynthia Perkins, M.Ed.

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.

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.

Over time this will all get easier. 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.

About the Author:

Cynthia Perkins, M.Ed. is a holistic health counselor
specializing in issues of living with chronic illness,
chronic pain and disability. She is also author of the
inspirational E-Book "Finding Life Fulfillment when Living
with Chronic Illness-A Spiritual Journey".Services, Ebooks
and a FREE Newsletter can be found at her website.
http://www.holistichelp.net/