How Change Works, by Tia Reid

Hi it's me Tia the Carb Addiction Coach...

I wanted to talk to you today about How Change Works. You may ask me why I know this. I will tell you just a bit about me. I am a carb/sugar addict who has been diagnosed with CARBOHYDRATE ADDICTION, T2D, NAFLD, GOUT, HYPERTENSION AND OBESITY. My body was insulin resistant and metabolically sick and I was taking over 20 medications including an insulin pump and insulin injection at night. I wanted to get better and feel better cause I really did think I was going to die soon. I had to take control of my own health. In order to do this I had to change my thinking, right? If I keep doing what I was doing I was going to keep getting the same results so something had to change. When I was told I had a Carbohydrate addiction I became very curious. Well addictions can be treated right? I had to in fact CHANGE!! Change my mind, my thinking, my very own thoughts and beliefs.

At first I was on fire and so very ready to make a change. But beware your mind likes to play tricks on you and tell you that you can't do it, you're not good enough, etc, etc. Well I am here to tell you that that is totally crap!! You are worthy and you can change. You just have to know that it is going to be challenging and you may get a bit uncomfortable, well no, you ARE going to get uncomfortable but that is okay! So moving forward EXPECT it. Just being aware of your thoughts is a step in the right direction. Awareness is such a big part of changing. I was aware now that I shouldn't have carby/sugary food because it will hurt me, so why would I want to do it? See, your mind wants predictability because it feels safe. If you don't want that habit anymore you have to change your behavior. That is all habits are: thoughts and behaviors.

For me I knew I had to change my behavior and thoughts about carbs/sugar because I was obsessed with them and thought eating them would give me instant gratification. While I was eating one meal I was planning out the next already. Constantly snacking. Your habits become the problem and a much much bigger one. So you definitely do not want to reinforce that behavior. I learned that my thoughts could not make me eat those foods that were making me so very sick. Just changing my thought process about carbohydrates being an addiction, the same as a drug, was such a game changer. I had control the whole time and just didn't know it. My addiction had in fact hijacked my brain. Did you know you can dismiss those thoughts? Well you can. If I can, you can too!!

Know that you have the power within you to make a choice. Sometimes we don't think we have a choice but we absolutely do!! Tracey told me in some training that thoughts are like clouds in the sky, they are just vapors, they pass by and you can choose to hold on to them or let them pass. Isn't that beautiful? So, ALL THOUGHTS ARE OPTIONAL!!

For me to change I had to think that when I wanted something, I shouldn't replace it with something else that is a look a like food. For example, if you have trouble with eating several treats a day, even though keto snacks are a healthier alternative, this could still become an issue for you. So instead get up and do something else. Whether it be to take a walk, read a book, call one of my kids, play with my dog, put a puzzle together, even color in my new coloring app. If you find yourself walking to the fridge to get a snack stop and replace it with something else. Try patting yourself on the back for a little self praise; celebrating events you are proud of. A good example may be, I am going to focus on one meal today and make it the most nutritious, healthy meal with protein and fat and eat till I am full. And, WOW it tastes so good and keeps me full for so long! Then, the next thing you know you feel so much better that it becomes a FUN challenge to make a nutritious meal. After this becomes a routine you'll realize you may not even feel hungry again the rest of the day.

Cooking can be a relaxing fun family experience and you can make something for the whole family you are proud to eat. The first changes for you may be to focus on eliminating any drinks with carbs in them. Never drink your calories. This could look like changing out soda for sugar free drinks, water with lemon, or using electrolyte packets. When you're ready for the next change, focus on eliminating any Drive-Bys. Don't open the fridge everytime you walk by it; stop yourself on the way and do something instead to get your mind off eating. If you are driving, don't stop at the gas station for a snack. If this is a habit for you, take a different route so you don't pass the fast food place. You need to protect yourself from yourself. So when you're feeling that urge to do a Drive-By, just say NO outloud!! Try it! You can say it out loud and laugh and be proud you passed up those trigger foods. Call a friend and tell them, "heck ya I just passed up a drive-by and didn't stop." Be proud of yourself. You are on your way to changing your thought process. You have to make time and put the effort into growing your self confidence and self respect. NO REGRETS! NO REMORSE!! Just take a pause and wait for your next thought to come. You will make mistakes but that is okay. You will get so good at changing your thoughts, just practice it everyday and I promise you that health and healing will come.

I used to think I just had to have snacks. I thought if I didn't, "how would I get to my next meal without a snack?"

I have learned that snacking is an emotional event. Once you realize this, you have power over your choices and thoughts. One trick my doctor taught me was to make yourself a bridge to get to your next meal. What is a bridge you might ask? A bridge is something with no carbs or calories that will satisfy you until your next meal. For me it is coffee. Sometimes I add a little heavy whipping cream to this. A meal is one that you sit down with a knife and a fork and enjoy; not something to grab and go. Next thing you know, a couple more hours have gone by and you have controlled your urge to eat. It doesn't matter when your meal times are, plan your day around 2 consistent meals a day. Did you know Breakfast is not the most important meal of the day? The definition of Breakfast is to break your fast. When you change your thinking about this your first meal may be noon or even later.

You really have to change your thinking to what you are getting, not what you are giving up!! Now, instead of eating a dried up chicken breast you will eat chicken with crispy skin, eggs, cheeses, juicy steaks, bacon, butter and roasted veggies. Your dinner may be a cheesy omelet, bacon and avocado. If you're eating carbohydrates around the clock your body will always be burning sugar and carbs and not reaching the fat stores. The foods you called comfort foods before, macaroni and cheese, potatoes, chicken n dumplings, bread pudding, and chocolate cake. These are the ones that give you migraines, acid reflux, heartburn, inflammation, high blood pressure, fatigue and obesity. Think about it; it's weird we call them comfort foods when they make us sick and tired. We should call them sick foods. This is POWERFUL perspective! You will need to change your old habitual thoughts and learn that Fat is your Friend. The following are my 5 fat friends: butter, olive and coconut oil, full fat mayo and heavy cream.

Change your mind to celebrate the small victories; the nonscale victories. Celebrate when you pass up the carbage, AKA GARBAGE. Know you are not perfect. None of us are. Make changes one meal at a time. If you mess up, set a goal for the next meal. Don't worry about being perfect; just start!! Take control of your own personal journey.

Change for you, may be starting out by changing one meal a day to healthier choices. For me, my food addiction was severe. I had to go through the cabinets and remove the boxed foods/processed foods, pastas, fruits, potatoes, rice, chips and grains. After all, would you give an alcoholic a little bit of alcohol or a drug addict a little bit of drugs? NO! Change for me was letting my family know those foods that were making me sick and I needed help not having them around. The problem today is SUGAR and Carbs are everywhere. They are easily accessible. There is a gas station, fast food or convenient store available on every corner. This is the challenge: Can you make the choice not to stop? But that is the beauty of it. You have a choice, don't let your habitual mind tell you differently.

Keep it simple so change is not so hard. Grill your food, roast it, air fry it, bake it, or steam it. Just make sure there is no breading, batter or sauce containing carbs such as flour or cornstarch. Avoid foods that do not agree with you; everyone is different. Dessert is really an activity so get up and do something instead.

Encourage yourself with positive thoughts about your new way of eating. You are starting with a new slate today. Nothing that happened before matters. Don't look back. You are going to have challenges every day; holidays, office parties, birthday parties, family and social gatherings. I learned to bring my own items to these gatherings. Then you know there will be something there for you. These situations come up and its okay but don't cut yourself off from going to these things. In the beginning, you may have had to avoid these things until you get stronger in your journey. You are getting your health back and you are going to feel so much better. Brain fog will lift and you will see improvements in your weight. Celebrate each victory. I find the best way to avoid cravings is to completely avoid the foods that trigger them.

One thing very important with following LCHF Nutrition is that if you are on medications you will need to be under a doctor's care. This way of eating is so very powerful that your medications may need to be adjusted or even eliminated. Your medications could become too strong. I will remind you that I eliminated over 20 and an insulin pump. It was vital to be under a doctor's care during this transition to wellness. You do not need carbohydrates to live, your body will make the glucose that it needs, do not worry. Carbohydrates are not an essential nutrient. Constant over eating of carbs and around the clock snacking causes Insulin Resistance and Insulin Resistance is the driver of all chronic diseases. Low Carb High Fat Keto Nutrition will heal your body.

I wish you well on your individual journeys today and hope I have helped you all in some way. Remember New Beliefs, Insight, new thinking, new ideas is what is required for actual change. Expect it to be uncomfortable and do not fear your mind! Your thoughts can't make you do anything. Your thoughts can't make you eat anything . You are in control and you have the power to make a choice. Choose not to obey those urges that are going to hold you back. Choose YOU, Choose HEALTH! YOU TOTALLY GOT THIS!! Best Wishes for a new and healthy life filled with real whole tasty foods supported by the proper human diet.

Written by Tia Reid, MHP
Published January 13th, 2023

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