Last week I overdid my exercise. Early Monday morning I went to spin, it was a beautiful day so I went for a 5km run. This past year I have been on a mission to building & strengthening my core through exercise.
As soon as I was home my lower back was aching, by the next morning I was very stiff. Having trouble walking and moving the wrong way, would take my breath away. I knew I was not going to be exercising.
Hit up my chiropractor and he squeezed me in, and told me to take the rest of the week off. I freaked I’m training for a half marathon (and I’m 47) and not the best at running long distances. He said well it’s either that or your back is going to go out and you will be on the floor, at the moment you have a spasm, and a choice. I coach fitness clients, I exercise daily what in the hell was I going to do.
5 Things that happened, taking a week off exercise.
First off I got caught up work. I did things that I’ve been putting off like updating websites, blogging, filing, organized my office.
As a result of being more organized, I was able to work on my self care. Stretching was my number one priority this week and I admit I need to do more of it.
I went for walks with my husband and spent some quality time together. I am use to doing things at a fairly high pace and walking is not usually one of them it has been so nice.
Decided to try out a few new healthy recipes, but I also found I ate more junk food, usually I keep my healthy eating at 90% with 10% junk food and this past week I have found it has been more at 75% and 25% junk food. Food and exercise have a high correlation.
All in all my back is feeling better, and I am excited to get back to running, lifting and spinning. To get back into routine, as I think that has been the hardest part for me being so completely out of routine. I will be easing into the my workouts!
Many who stop drinking find themselves turning to sugar a transfer of addiction. I have found people have actually been told to eat sugar because sugar will quell the alcohol cravings.
Which is true, to a degree, but telling an addict to transfer one addiction to another substance is a tough one for me to swallow, it’s transference. Like hey quit drinking but start a shopping addiction. So here’s some keys to avoiding transferring alcohol to eating all the candy.
Here are some tips to help avoiding transferring alcohol to a sugar addiction.
Eat Berries & Fruits (snack type food keeps your hands busy) that’s healthy and contains sugar but also nutrients. An apple with peanut butter is my favorite snack
Smoothies are a great way to feel full and satisfy a sweet tooth with a health benefit (make them at home in the blender – store bought are full of added sugars)
Keep a plate of veggies (already chopped) in the fridge & dip) ready for snacking
Sweet potatoes are a complex carb that when you bake they candy, add cinnamon and they are a healthy treat.
Chocolate Protein powder is my favorite I add it to my oatmeal, my plain yogurt or as my post workout shake with berries. It helps me get my extra protein in and satisfys a sweet tooth.
Keep your hands busy
Do not buy what you cannot eat in moderation in your house. If you want something you actually have to leave and go get a treat (you’ll see me on instagram going and getting a blizzard every once in a while, because I do not keep ice-cream in my house)
Don’t buy treats at Costco ( enough said LOL)
Exercise yes go for a walk, take up tennis, go swimming, and do it on a regular schedule not just once in a while.
Many people struggle with this, you are not alone, but know that it does not have to continue or even start. You can eat healthy, be healthy and get sober or be sober without transferring your addiction.
Subscribe to my free weekly newsletter called F.I.T. (Fitness/Food, Inspiration & Teetotaler Tips) and if you are struggling with sugar transference apply to work with me Fit & Sober Coaching we address food, sobriety & fitness.
As always I hope these tips helped and reach out anytime xoxoxox Christina
“I drink my wine so fast I get smashed before dinner” time to switch to coolers”
“I’m going to switch from coolers back to wine all that carbonation is making me bloated and I can drink a lot of coolers”
“We can’t drink during the week anymore week anymore, I feel like hell
I’ll only drink on Friday and Saturday. Oh ok Sunday brunch too.
“I’ll only do one Wine Wednesday a month
“I’ll only have a glass of wine with dinner”
” I’m going to switch to vodka and soda even though I don’t really like the taste of it, but I’m packing on the pounds from all the coolers”
“We need to drink right after work, not later’
“We need to start drinking during the day so we can go to bed early and don’t have a have a hangover tomorrow.”
The above were all things I said aloud or in my head, I’m sure there were a hundred more, what I didn’t know at the time was I was trying to moderate. I’d never heard that term before I started digging into my Recovery. To my way of thinking I was just trying to have less of a hangover on work days and less of a shit show and of course more control.
This conversation has come up lately in a few of my sober groups and with friends. We have talked about trying to control our drinking with switching out, switching up, and doing things differently. The overwhelming thing was every one I have talked with has done the control thing in one form or another, Each and Every One, that’s a 100% statistic.
The other statistic that came out was every single person has googled something about controlling drinking, or if they were an alcoholic, or about alcohol problems.
Deep down, in your gut/intuition if you are trying to control an issue, you know it’s a problem whether it’s a phase in your life or an actual problem is something that only time tells.
I have gone through stages in my life where my drinking was more then less, but when I started trying to have to control it, because my mental health, my overall well being and the gong show of evenings were becoming more regular than not and I couldn’t get it under control, (ie everything you just read up top wasn’t working) that’s when I knew it was time to look at stopping (but that’s another blog post)
Can you identify with any of the above moderations? I’d love to hear about it.