May 2004

PREVENTING “FEEDING OUR HEADS”
THE 5 D’S: Delay, Distract, Distance, Determine, Decide

When we eat for reasons other than physical hunger it can be called “head hunger”. This can happen when we eat due to boredom, depression, anxiety, or because it’s just there. Imagine filling up a gas tank until it’s completely full. Then picture yourself driving down the street and seeing another gas station and pulling in because “it’s just there” or “it looks good”. Try to add more gas to the tank and what will happen? It will overflow because there is no more room in the tank. When we eat because of “head hunger” we are giving the body extra food (fuel) when it doesn’t really need it. Instead of overflowing, this excess food goes to fat storage. Even excess fat free food will get stored. For the most part, the only reason we should eat is because of physical hunger. Start listening to your body and ask the question, “ am I really hungry or is there something else I want or need”?  The following Five D’s are a method to get more in tune with your hunger: Delay:  Ask yourself “Am I really hungry”? Wait 10 minutes and ask it again. Meanwhile distract yourself and you may forget about it. Distract: Make a phone call (not in the kitchen) Read one article in a newspaper or a magazine Send an e-mail Brush your teeth Put on a coat of clear nail polish Complete a small project (straighten a drawer or shelf, fold laundry) Take a few deep breaths and mentally escape to a peaceful setting List three things you will do: 1._____________________________________________________  2. ____________________________________________________ 3. ____________________________________________________  Distance: Leave the scene. If at home, leave the kitchen. If at a restaurant, leave the table to make a call, get something from your car, or freshen up. Move the danger food out of sight, or out of the house. Send it to your spouses work, or just toss it. Ask the waiter to remove the breadbasket, dessert, or leftovers on your plate. Use the to-go box. Determine: Is it food you want or is it an emotional need? Ask yourself “Am I hungry”? If you are not hungry, try to define the emotion. If you are tired, take a nap or go to sleep (especially important for night eating). If you are bored, start a project. If you are angry, write down your thoughts or talk to a friend. Decide: If you decide you really are physically hungry, decide what amount of food is appropriate, drink your water first, eat slowly, and enjoy every bit……without guilt!!