A New Beginning

Food Addiction: Healing Day By Day, Daily Affirmations
by Kay Sheppard, M.A.

Do you wish to achieve guilt-free eating?
Do you wish to eliminate cravings for sugar and carbohydrates?
Do you wish to end obsessive thoughts about food?

Now you can. The power to change your life is literally in your hands with Food Addiction: Healing Day by Day. If you are struggling with food addiction, you know you face different issues from people who just need to lose a few pounds. For you, one bite of binge food sets up a physical reaction that demands more food, triggering the addictive cycle. For you, diets are useless.

Food addiction specialist Kay Sheppard provides you with a daily resource that helped her, and thousands of her clients, to recover from food addiction. Now you can be empowered to live free of the guilt, the ill health and the numbing effects of addictive substances like sugar, caffeine and refined carbohydrates.

Discover how to:

• Overcome common triggers and stay motivated with each daily entry

• Reframe negative thoughts and remain true to your emotions using daily affirmations

• Evaluate your progress and prevent relapse with weekly inventory questions

Those who have taken the first step to recovery have discovered that life without addiction can be both liberating and dazzling when they are free to enjoy the beauty of life in all its richness. Let this book encourage you on the path to a brilliant new you.

A New Beginning

January 1
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In years gone by, New Year's Day was the day to make resolutions: time to start a new diet, join a gym or develop a new self-improvement plan. Usually the resolutions were the same as last year's.

Now that we are in recovery, each day is a new beginning. We focus on the new day and let the rest of the year take care of itself. We start fresh in the morning and take stock in the evening.

The great thing about being in a program is that we do not have to figure out a new diet today. We have a plan that worked yesterday; it will work today and again tomorrow. Rather than a list of resolutions, we call to mind that our resolve to stay abstinent will promote growth and change throughout the coming year. In recovery, resolve means that we remain committed to our goals. We no longer make any concessions to the disease. We reaffirm our focus on recovery without reservation or modification!

* * *

Affirmation: I start my day with a well-thought-out plan and end my day with a thoughtful review.

Reflection: What growth and change do I want for myself this year?

January 2
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Getting Unstuck

No one can go back and make a brand-new start, but anyone can start from now and make a brand-new ending. If we stay stuck in old patterns because we hate to acknowledge that we need to change, pain will become our motivator. When the pain of our old habits outweighs the pleasure derived from our behavior, we search for a better way.

If we choose to make changes, we start by assessing where we are, where we need to go and how to get there. Each day, no matter how far down the path we have gone, we have to start from where we stand.

We need to take a hard look at the major blocks that bar our recovery. Those are the first to be changed. When we no longer use substances to numb discomfort and when life issues become too painful, we either grow or go.

What are our major barriers to a successful life? First, we pay attention to painful feelings that signal the presence of work to be done. Then we identify and correct issues that weaken our recovery. We identify the feelings, isolate the cause and make appropriate changes. Conscious vigilance leads us to do the next right thing!

* * *

Affirmation: I identify, evaluate and correct the major blocks to my spiritual progress.

Reflection: What are the major blocks to my spiritual growth?

January 3
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We Abstain to Feel Better

Two irrational beliefs keep us in the disease. The first one disparages the first part of Step One-our admission of powerlessness. How can we possibly admit that we are powerless over food when we hold on to the belief that we can eat to feel better? We have deep-seated delusions that we can eat to feel better, that foods can bring comfort.

We come to realize that we eat to feel better but always feel worse. Medicating with addictive trigger foods always produces negative consequences in all areas of our lives: mental, emotional, spiritual, social, vocational, physical and domestic. The horrible consequences of addiction are progressive. Instead of creating a better life, the use of addictive foods spirals our lives downward into chaos. Abstinence is the way to feel truly better. "My true comfort food is my abstinent meal." (See page 380 of this book for an Abstinent Food Plan.)

Another irrational belief is that others are responsible for our unmanageable lives. Whenever we blame others for the pain in our lives, we redirect our focus from our true malady: addiction! When we point the finger of blame toward others, we become victims of that blame because we cannot change other people. We can only change ourselves. The wise person accepts others, and works to change himself.

* * *

Affirmation: Honesty is my tool for physical and emotional recovery.

Reflection: Do I continue to eat to feel better? Do I excuse or accuse others?

January 4
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Failing to Plan Is Planning to Fail

We know that we have attained and maintained balance when we feel peaceful. We cannot be peaceful if we have obsessions, resentments or depression; when our eating plan is off; when we go without exercise; or when the day is disorderly.

How can we achieve peace of mind and productive days? How is that accomplished? Start with a plan: planning what to eat and eating what is planned. Schedule regular meals to maintain a level metabolism. Outline the day's tasks in a realistic manner, never scheduling too much or too little. Overdoing results in feeling overwhelmed, while underdoing results in a depressed mood and lethargy. Both open the door to the disease.

Include in your daily plan prayer and meditation time, leisure-time plans (yes, we even schedule "downtime"), brisk exercise and recovery activities. After prayer and meditation, start the day groomed and prepared with list in hand. In the evening, check the day's progress and complete any uncompleted tasks while you still have time to make one more phone call or take those vitamins! Close the day with thanks to your Higher Power for another day of recovery.

* * *

Affirmation: I write my plans for an orderly, productive day.

Reflection: Have I planned a day that includes the daily requirements for peaceful productivity? What are those requirements?

January 5
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Choose Freedom

People make choices every day, many of which are made without deliberation. We interact with others who drink alcohol, smoke and eat any number of unwholesome foods. When we were in active addiction, we appeared free to eat, drink and be merry, but that was an illusion. We didn't choose to eat; we ate addictively and compulsively.

When we began to abstain from addictive foods, we seemed to be losing our freedom of choice. Not so! We found that we could truly choose not to compulsively eat addictive foods, which gave us the opportunity to live another way, abstaining from addictive substances. We found our way to freedom. Just as our relatives and acquaintances have the right to choose their way of eating, we have the right to choose differently.

Being the disciplined one isn't always easy. The significant others in our lives may not appreciate our disciplined way of life. Eyes roll, comments are made or irritations expressed-sometimes loudly. No matter what others say or do, for us, choosing abstinence is always right. Freedom from compulsion, obsession and out-of-control eating is the reward.

* * *

Affirmation: I evaluate and celebrate effective choices.

Reflection: What are my effective food choices?

January 6
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Do I Need It?

Just after the holidays, a good thing to ask ourselves is, "Is spending a problem for me?" If so, we should learn how to distinguish between our "wants" and our "needs." The momentary satisfaction of spending is destroyed by the pressures of indebtedness.

Today is a good time to start saving 10 percent of our income. Those savings can be used to reduce debt, to provide a cushion in hard times, to invest and to fund education and retirement. In order to improve financially you may wish to learn how to:

• Get out of debt and stay out of debt.
• Find areas for potential savings.
• Provide a cushion for unexpected expenses.
• Save for long-term goals.
• Stop impulse spending.

* * *

Affirmation: I am financially responsible.

Reflection: Am I willing to develop a spending plan that funds my needs, an action plan for resolving my debts and a savings plan for future needs?

January 7
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Let Us Write and Reflect on the Past Week

Did I attend an adequate number of meetings?
Did I exercise too little or too much?
Did I take a Tenth Step inventory on a daily basis?
Was I accountable and honest about my food planning and implementation?
What steps did I practice?
Was I resentful, angry, selfish, dishonest or fearful?
Was I generous, kind, tolerant, patient or useful?
Were my actions, words or communications unloving or unkind?
Do I need to ask for or grant forgiveness for my actions or attitudes this week?
Was my level of hydration adequate?
Did I practice sound nutrition, including vitamins and high-quality foods?
Have I kept something to myself that should be discussed with my sponsor, advisor or therapist?
What areas of my life need improvement?
What service did I perform to help another or my group?
What was my major character flaw this week?
What was my most admirable trait this week?
Did I practice restraint of tongue and pen?
Did I rationalize any destructive behavior?
What are the corrective actions that need to be taken based on this week's inventory? Do I owe any amends?

© 2003 Health Communications, Inc.

About the Author

KAY SHEPPARD, M.A., is a recovering food addict and the bestselling author of Food Addiction: The Body Knows. Since its publication in 1993, the book has become a primary resource for food addicts, bulimics and compulsive overeaters. It is currently on the conference-approved literature list of two Twelve-Step programs for food addicts. Sheppard is a licensed mental health counselor and a certified eating disorders specialist. She conducts five-day intensive stabilization and weekend workshops for food addicts worldwide. She is a charter member of the International Association of Eating Disorders Professionals and the host of the Food Addiction Conference for America Online's Addictions and Recovery Forum.