We've got the low-down on gluten-free diets.

Trigger Foods: What are Yours?

Share on Yahoo!

By: Nancy Howard : 3/21/2009 5:58:28 AM : 376 comments

Over the past four years on this never-ending journey, I have had to make many changes to keep me on this path. Some changes were much easier than others, but all changes, both big and small, have been necessary to keep me on course. One of the toughest changes was learning to how to deal with trigger foods.

So what exactly are trigger foods? Well, for me, they are the foods that once I start eating them it is very hard to stop. It�s as if I can�t seem to get enough; foods such as chips, candy, cookies, ice cream, brownies, etc. While I would love to say I have developed the discipline to eat these in normal sized portions, I still struggle with these foods if I bring them home. But that�s OK because I have devised my own plan on how I deal with this situation.

DO NOT bring these foods into the house. Oh, how I wish I had the self-control 100% of the time, but I must confess there are times when stress can lead me down a path that I would prefer not to go and NOT having my trigger foods in the house is how I deal best with this situation.
I DO NOT deprive myself of any foods. I do not believe life-long deprivation of foods that I enjoy is realistic. In the past when I attempted to give up many of my favorite foods, once I was exposed to those foods, trust me I was a binge in the making.
When I crave a specific food, I buy a single serving. M&Ms are one of my favorite treats, however, having a huge bag is not a good thing. This is when smaller individual servings help tremendously. If I crave ice cream, I will spend a little more money to go out for a cone. While the expense is a tad higher, for me, the price of guilt if I ate a half-gallon of ice cream would be far more expensive than the cost of the cone.
Find a healthy alternative to replace my craving. This is where the Deep Chocolate Vitatops have been a life-saver. These are not only a healthier alternative to an ooey gooey brownie or piece of chocolate cake, but they have a nice healthy dose of fiber and vitamins, too.
Out of sight, out of mind. Yes, even healthy foods, such as almonds and walnuts, can lead me to a binge, therefore putting these foods on the lowest shelf in the fridge in an opaque container forces me to look for them. Many times if I allow myself to get too hungry I will be like a hunter looking for his prey. But if the first thing I see are some fruits or veggies (which is why I do not store all my fruits and veggies in the veggie/fruit drawer) many times that will do the job.

While I would love to say that I have developed great disdain to chocolate, chips, especially Baked Lays, cookies, and other foods, I�m not quite there and I am not sure I ever will be. Ironically, now that I allow myself to eat ANY food, for some reason the cravings aren�t that strong. More times then not, if I don�t have them in the house, I can usually find something else to distract me until the craving passes. This journey is truly about each of us learning how to deal with the obstacles and writing our own owner�s manual.

How do you deal with trigger foods? What are your trigger foods? Do you believe our emotions have a connection to our relationship with trigger foods?

Click here to to redeem your SparkPoints

You will earn 3 SparkPoints

Share on Yahoo!

NEXT ENTRY > Meat-Free Fridays: Tofu--Tasteless Blob or Tasty Protein?

Comments (Scroll to end to leave a comment)

HOHNLA 7/5/2009 12:49:26 AM	I love desserts.... What I do now.... is make a cake or pan of brownies (only if I am going to visit someone.....) Then I can not cut it until I am at someone's house.... and then I leave the entire cake or pan of brownies.... but I have ONE piece when it is served to everyone else.... and it is not in my house waiting for me to finish the left overs.... My friends or family are happy for the treat.... and I am not eating a whoel pan of goodies alone....	376
R2SMOM 7/2/2009 11:23:34 AM	I had a dietitian once tell me once that if there was a craving for a certain food, to eat a little before the craving got out of hand. I can now go weeks without eating chocolate, but when I get the craving for it, now I can just eat a few small pieces & be happy with that. I used to deprive myself of my trigger foods before, now I just remember the final goal & try to only eat a small portion of the food.	375
WOOKA3 6/3/2009 3:03:30 AM	All things Potato - Hash Browns (must have pork sausage, 3 slices toast, 3 eggs) French Fries (must have cheeseburger - double) Baked Potato (must have steak) I have replaced baked/mashed pot's with mashed cauliflower, love it. But morning is empty without hashbrowns, what's a good substitute?	374
SAMWASTALL 5/20/2009 9:36:58 PM	My trigger foods are either very high in sugar or very high in fat. ""Trigger Bliss" for me was ice cream and peanut butter because it contained the best of both trigger food worlds. Creative substitutes having smaller triggers for me include Sorbet (absence of fat) and mixed nuts (absence of sugar).	373
DESIDAGRU 4/10/2009 8:06:00 AM	Hello twin! I'm with you all the way!! My biggest weakness 'used to' be potato chips but I have put them on hold for the last almost six months (yes, I assure you) and I'm learning to DOSE all the others like chocolate (which I just cannot be parted from)!! lol I knew I wasn't alone in this but it feels so goood to know there are others who know exactly what my problem is like and are dealing with it also. So no excuse for me to wallow in it!! Great article. Cheered me up no end!!	372
HOLLYWOODCORKER 4/8/2009 8:44:01 AM	Wow it's good to know it not just me . I'm a junk food junky, in the past i could cook dinner for my family and would pick over it so that i would have room for my sweets, chips, cookies and anything i shouldn't have lol. But now i have more control of it. I do keep baked or light chips with sala in the house, but i find myself not wanting them. But the sweets can't come if i want it i buy one serving only and enjoy it very slowly.	371
RACHELPHARMD 4/6/2009 11:44:03 AM	Thanks for writing this article. I am glad to see that I am not alone. How do you deal with trigger foods? I try not to bring them into the house. I give them away at work. What are your trigger foods? sweets and warm breads: muffins and almost any baked goods. Do you believe our emotions have a connection to our relationship with trigger foods? Definetly. Also fatigue and lack of sleep.	370
KTER1995 4/4/2009 9:55:01 AM	Cereal, peanut butter, oreo's (or pretty much any cookie) - in the afternoons. In the morning, I am busy so I basically have time to eat and leave for work, but if I have a PBJ or bowl of cereal in the afternoon, it will lead to 2 or 3. I think it's the texture, and it's also dependent on my mood. (Crunchy foods = stress reduction?) And oreo's - they're just so yummy and I can eat them like potato chips!	369
JAWARDEN 4/4/2009 1:37:30 AM	Pasta!!! Love it...can eat it breakfast lunch & dinner when I get on a roll. I just eat it room temp in the morning, it's my favorite breakfast. I'll stop right here cuz I'm going to make myself crave it!!!	368
DETERMINATION21 4/3/2009 10:57:45 PM	anything that is sweet... sugar snacks, cookies, chocolate, ice cream...	367
ISU4REEL 4/3/2009 1:14:37 PM	My trigger food is of course Chocolate sometimes I just have to have some so I'm allowing myself to have some at least one time a week. If I tell myself I can't then I want it all the more so now I just look forward to my special Chocolate Day!	366
JENN_E_MILLER 4/3/2009 1:02:53 PM	french bread & tortilla chips. I've started making my own salsa and I put it on EVERYTHING. But if I have chips I could eat half the bag without even thinking about it! Luckily my man isn't much into sweets so there isn't any of that around the house. so my sweet fixes normally come from fruit.	365
BARBARAJO1248 4/3/2009 12:09:18 PM	Sugar, definately. CHOCOLATE! These are the 2 things I just can't do without yet. I have to have my coffee in the morning, and still can't get used to the sweetners. Most of them are not good for you or they leave a bad taste in your mouth. It's good to hear someone say they still eat M&M's (small bag). I don't feel alone and I guess if theirs a craving...let it be small.	364
LILYGIRL04 4/3/2009 11:06:08 AM	Carbohydrates!!! I am addicted to sugar no matter how it comes. I seem to have a really hard time with portion control in most cases. It's really hard for me and I work out a minimum of 5days a week.....	363
WWWEIGHTER 4/2/2009 9:42:17 PM	My triggers are definitely chocolate and tortellini. I can't buy a package of tortellini because I will eat it all on my own. I definitely don't bring them into the house anymore and I try to come up with alternatives.	362
AMBIVALENCE2 4/2/2009 5:30:00 PM	potato salad, devilled egg potato salad, and chicken chili are the top 3.....all from safeway.... i avoid safeway when im weak and i dont buy them unless im aware that ill end up eating it all. So, really, i just dont allow it in the house or im setting myself up for a binge. Moderation and portion control are not my strongest traits as an all or nothing person:/	361
*DEVA* 4/2/2009 3:33:30 PM	trigger food is fries. I can never seem to just eat them alone. they have to come with a sandwich and something to drink.	360
KRISPY6372 4/2/2009 3:31:56 PM	my two biggest trigger foods are cake and pizza. I just can't bring that stuff into the house anymore becuase I can eat the whole thing in one sitting! Ice cream and chocolate are triggers too, but I'm finding more diet friendly substitutes to calm those cravings.	359
GINGERBELL 4/2/2009 11:33:06 AM	My trigger food is cold cereal with milk, and at night. I will eat my son's sugary, or chocolatey cereal maybe two bowls at a time. I think it's the sweet I crave. I'm not going to buy him anymore sugary cereals, but switch him over to the healthy line of kids cereals.	358
COLLEENKELLEY 4/2/2009 10:58:56 AM	I usually crave salty snacks (chips, snack crackers, etc.) before sweet but I've been known to down half a package of cookies before! I'm trying to learn to portion out my snacks and savor them...it's not easy!	357
RAINBOW333 4/2/2009 10:13:11 AM	mine is definately chips of any kind and dip. i've learned to try to make sliced sweet potato chips and bake them with a spice on them.	356
GOLIONS 4/2/2009 10:06:30 AM	Potato Chips, onion dip, cheese!! Never enough once I start. Also, I do enjoy wine (red and white both)	355
PUFFKINKITTY 4/2/2009 9:52:55 AM	Brownies! I love brownies. Just the smell of the is enough to send me over the edge. I can't eat one brownie...I eat half the pan. Seriously! Needless to say they CAN NOT be made at my house any longer!	354
TWOKIWI 4/2/2009 8:56:03 AM	My trigger food? Wine. I love red. I Love white. I love wine. Chocolate, which I also love, is distant second to a fabulous glass of wine.	353
NIKKII2U 4/2/2009 1:56:32 AM	Reading all these articles with food in them is my trigger! And with all the ads, i could eat all day! Will Power! Just pretend those are x-lax and the hunger goes away!	352
DIROB57 4/1/2009 11:35:00 PM	Cookies are probably the hardest, but I have a hard time with sweets period! That's where Lindt 70% chocolate has saved the day more than once. I have developed a taste for this dark chocolate and just a small amount (2 squares = 110 calories) is rich enough to satisfy. Rarely does a day go by that I don't eat my allotment of chocolate...it helps keep me on track knowing I have that to look forward to. It's a bonus that dark chocolate is full of antioxidants!	351
LUDERMAND 4/1/2009 9:28:13 PM	Lay's Wavy Potato Chips are my trigger! Out of sight, out of mind and I NEVER buy them. I eat Popchips if I have the craving, but nothing will take the place of Wavy Lay's for me!	350
LUEYGIRL 4/1/2009 2:31:24 PM	Chocolate chip cookies, ice cream and anything that you can grab a handful of (because I can never grab just one handful!) Cookies in general are probably my worst thing... I try not to keep them in the house as well, but have to watch the cafeteria at work.	349
PEB1986 4/1/2009 12:47:04 PM	well, cheese nachos,salt bagels WITH cream cheese, pizza..I guess basically if it's salty and or starchy I WANT IT! guess I can mention Jack Daniels too!	348
JJHAPPYMAMA 4/1/2009 11:13:53 AM	My trigger foods are carbohydrates of any kind , hard to keep all out of the house, when I am craving I chug water till hopefully if passes!	347
DAISYJK 4/1/2009 11:09:58 AM	Peanut butter and cereal are my worst triggers. So Peanut Butter Bumpers cereal is possibly the worst - a combo of both!! I don't have it at home...the box wouldn't last more than 2 days anyway.	346
FREDFLOB 4/1/2009 10:31:58 AM	salty anything, and I eat all of it [mostly chips] so now I buy the no or low salt things, so I am better.	345
ALISCOTT 4/1/2009 10:27:01 AM	I love all foods! haha...but chocolate and ice cream are my worse enemies! ...especially since I am allergic to cookies and cakes, ice cream is my go to relaxing food, but I am also lactosentolerant and allergic to chocolate, so i wish i had more willpower:(	344
JETKITTIES 4/1/2009 9:41:36 AM	My trigger food is cereal. I can pretty much eat a whole box of any kind of cereal in about 2 days! I just crave that carby goodness. Lately, I've started trying to not buy it and to have other ideas for healthy breakfasts in the house.	343
NIGHTSPARK 4/1/2009 9:20:21 AM	My trigger food is fresh, hot white bread cheese sandwiches. Actually bread in general. Also Big Korn Bites BBQ flavour	342
LBAKER2009 4/1/2009 12:24:24 AM	Candy and my home-made kettle corn. Now, if I want candy I get the smallest bag it comes in and split it with my son or fiance. I try to avoid making my kettle corn all together, its just that yummy and I always seem to binge.	341
RHO_CALVITTO 3/31/2009 11:46:47 PM	pop...it is my trigger...if i drink pop then i want chips and then i dont stop eating.	340
CHEERBUDDY 3/31/2009 11:00:24 PM	Chips and salsa as well. I don't allow refills. I could eat them and eat them until someone tears me away and still keep eating them. Way past my "fullness" I still could eat them. Mmmm. Chips and salsa.	339
MIZZBEE1 3/31/2009 8:13:47 PM	Trigger food is ice cream. I used to eat a pint at a time. Now I buy single serving size. When I eat one, I eat very slowly and make it last as long as I can.	338
NICOLE0233 3/31/2009 7:17:01 PM	My worst trigger food is chips. They are deadly. I had a bag in my house, it was the worst thing ever! It's as if they were starring me in the face! And it's like that Lay's commercial slogan "I bet you just can't have one". What I do is give the foods to someone else in the house lol. Usually my dad or brother or someone. If I can give into it, I will just simply dump them in the garbage. If I do have horrible food int he house, I try not expose it. Stopping eating munchy foods is like quitting smoking. I am serious! I'd rather just go cold turkey instead of small portions.	337
KATIE1LADY 3/31/2009 5:45:19 PM	I love ice cream sandwiches and cheeseburgers with BBQ sauce, most fast food items. Whenever I'm stressed I seem to seek out these items. For me it's not so much the temptation at home but when I'm out and about and it seems easier to grab bad food and rationalize eating it out of lack of time. What I've started doing is not only writing down every time I splurge in a food journal, but also every time I resist the urge to eat something bad. At the end of the week when I see how many times I didn't give in it feels good. Before I only focused on the negative which actually just made my goals seem more difficult to obtain and maintain.	336
CHIMDINDU 3/31/2009 5:25:04 PM	my graving for chips & sweet bisciut is awful,but i hav gotten a way to deal it it,i dont buy them often ,only on special treat,not easy for me lol but i have to,because i know my gaol,.	335
HEALTHYINVT 3/31/2009 5:04:26 PM	My trigger foods: I love tortilla chips, warm chocolate chip cookies, anything bready and warm. I luv toasting wheat bread and dipping it in butter. I can go all day and eat clean but as soon as I come home after work and my workout I am ravenous and want comfort food. I also love cream cheese. Right now we are on a tight budget so my husband has been buying cheaper items. And a lot of times that equals items w/ high carbs. So I have been struggling this past week.	334
SUZAN3 3/31/2009 4:56:11 PM	Anything sweet including energy/granola/fiber bars, cake, cookies, candies (particularly chocolate), raisins and other dried fruit. In Mexican restaurants, chips and salsa, in other restaurants, the basket of bread. I don't actually try to avoid them exactly. If they're in the house, I keep them out of sight, don't have large quanities, or have my husband put them up high so I have to have him get them down for me. In restaurants it's harder. If I'm in a really good place, I'll have the bread or chips put on the other side of the table or have the waiter take them away.	333
ALIZACRIMM7 3/31/2009 4:52:50 PM	I'm on a (mandatory) all-you-can-eat meal plan at college, and I tend to binge. Not a good combination. I can't help picking up bread, muffins, and other carby products, then making up for some of the calories by skipping protein. Does anyone have any ideas on how I can go into the dining hall and eat with my friends without doing this? It's impossible to avoid my trigger foods.	332
CRAZYGRACY 3/31/2009 4:21:04 PM	Apples. I used to eat them for snacks but had to stop since I'd get extremely hungry shortly afterwards. I have learned now to satisfy my craving for them by imbibing a half hour to 45 minutes before a meal.	331
CAREWREN 3/31/2009 3:33:49 PM	For now, I have to not buy any trail mix of any kind. It is sweet, crunchy and salty--what more could you ask for? I will deal with being able to eat a portion of this later. Right now, knowing myself, it is better to just not have any. That is how I handle trigger foods for now. I don't intend to deprive myself of anything for too long but, as I said, for now it is asking too much of me to control myself in this arena!	330
RENRCAL 3/31/2009 3:12:51 PM	My trigger foods seem to be potatoes and bread. It doesn't seem to matter what kind or how they are prepared. I never met a bread or potato that I didn't like. My husband is going nuts trying to figure out why I am not preparing fried potatoes for him like I used to . If he wants them, I will prepare them on Friday afternoons before I leave for my quilting group so that I am not in the house while he is eating them and I have prepared a healthy meal for my group. I have been buying double fiber bread from nature's own and it fills me up enough that I can't eat anything else and I have to focus on exercise or my e-journal or logging in to my spark page to log in my nutrition and fitness minutes just to stay away. I wish that I didn't like the taste of foods so that I would only eat what I needed!!!!	329
50PLUSBABY 3/31/2009 3:11:13 PM	Bananas. Sounds wierd but I cannot eat just one a day, especially the really ripe and sweet ones. I might have up to 4-5 a day and not have any other carbs.	328
DAWNIKA 3/31/2009 2:55:37 PM	Oh yes....the brownies and ice cream is a killer for me! I can have cold stone's ice cream at anytime! I'm addicted! I'm learning to control my habits by having a piece of fruit when I'm craving something sweet.	327