Changing Habits, One at a Time

[Sunstroke]

Long, long ago, we had a thread on these boards about a "Death Clock," which would basically predict how long you would live based on some of your life habits.  I joked at the time that my Death Clock response was "What are you still doing here?" Well, about a month ago, I sat down and made a list of the personal habits, from dietary to behavioral, that I felt were contributing to the decline in general health I've experienced as I've gotten older. A small sampling of these "bad habits":

* Smoking cigarettes
* Smoking marijuana
* Sleeping less than 4 hours per night
* Drinking sodas as my primary beverage
* Late night sweet tooth (munching chocolate/pastry types in bed right before sleeping)
* Very little physical activity

I decided to try changing some of these habits, either by cutting back on the amounts/frequency of the particular habit, or by stopping it completely. As a world class procrastinator, I set a schedule of one item per month, and even set reminders up on my computer and iPhone, so I wouldn't intentionally-accidentally forget. I decided that the best way to start was with the one I thought would be the easiest, so the initial success could serve as motivation to continue on to the next. I decided to start by totally give up carbonated beverages. While the easiest on the list, I cannot overstate how much of a soda hound I've been. I normally go through 2 cases of pepsi per week at home, and pepsi/coke with my meal any time I go out. With the exception of coffee and alcohol, soda has pretty much been it.

So, on April 14th, I drank the last soda in my fridge, and replaced pepsi on my shopping list with fruit juices and some iced tea (caffeine is coming, but not this month). I also have a water filter, so I started filling water bottles and drinking water while I worked during the day. Since I was keeping track going in, my height-weight at the beginning of this list assault was 6'4" 315 lbs.

Today marks one month of no carbonated beverages. I haven't lost much weight...I'm down to 309, but I do feel a little better in general, gut-wise, though I think part of that may be the positive psychosomatic effect of having set and accomplished a minor task. I am actually enjoying the juice/water drinking, and plan on continuing a strict anti-carbonation beverage plan, except for the "occasional" (1-2 per month) social beers.

Tomorrow, I'm putting an end to the late night sweet tooth. No sweets other than my juices/teas between the time I finish dinner and the time I go to sleep. I am allowing myself some healthier snacks, like some crackers (no chips) and some fruits/veggies I like, but nothing at all after 10 PM.  I'm a man who definitely loves his chocolate, so I expect this one to be tough.

[Phishfan]

Good for you. I have been thinking about taking some personal inventory and making some changes as well. I don't feel as well as I did 10 years ago so I recognize that I need to start taking better care of myself. As a fellow procrastinator I have not started yet, not even by setting the actual goals. I just need to buck up and get started so I either succeed or fail.

[Brian Fein]

Bravo, Stroke.  A couple big steps in a good direction.

I've been doing some similar activities, but not nearly as consciously.  I started "no carbs after 5 PM" which includes desserts and sugars.  I make an exception for Sunday dinners at my grandmother's because Italian families need their pasta.  I have tried "no more sodas" and failed a few times, but I'm trying again right now.  I also started "No eating lunch out" which makes me irritable.  This is week 3 for me of that.  Add to that "no more than 2 beers in a day, or 5 beers in a week" and that's my vice reduction plan.  In time, I will find loopholes and then likely fall off the wagon completely.  In all, my reduction plans are pointed at general better health and size reduction.

[bsfins]

Awesome Job Stroke...

I found drinking Alcohol was the easiest to give up,but did cost me in unexpected ways...(See Toby Keith :you aint much fun since I quit drinking)..

My love of food,and wanting to eat the hardest.Even with that sooner or later I found little fixes that were better for me..Marinating chicken so it was tolerable,and rediscovering lean pork allowed me to give up red meat.Whole wheat pasta,so I could still have Lasagna (and going with a vegetable lasagne),and other pasta dishes...

I used love Ice cream,I couldn't help my self,me sitting down eating a quart..No shocker.Like most everything I quit cold turkey,Ice cream is still a weakness of mine,even though I've not had it in years....Now I'm taking my Yogurt cups (Walmart brand Light,orange cream 80-90 calories a piece) dropping them in the freezer for a couple of hours,they taste like an orange push up.I do 2 so they're 160 calories...

Lately I've been getting into veggie burgers,( Never thought I'd ever say that....)

Smoking was very hard,and I still get craving...Food is still a daily struggle...

Keep up the good work Stroke,can't wait to hear about future,better feeling Stroke...

[Sunstroke]

I found drinking Alcohol was the easiest to give up,but did cost me in unexpected ways...(See Toby Keith :you aint much fun since I quit drinking)..

It's weird that you say that, B, because I have "quit drinking alcohol of any kind" on my list, though my drinking is so minor these days that I'm not really worried about giving it up. It does conflict a little with one of my other "bad habits" items, which is to be more "real world" social...hang out with friends, be less reclusive. A lot of my friends drink, so I figure I'll hold off on the alcohol one for a little while.

The cigarettes are going to be the toughest. I've puffed for close to 40 years, and have struggled on my few past half-assed attempts at quitting.

[SCFinfan]

You can do it!

[Dave Gray]

Good stuff.

I think that some of these will lead to others.

Have you considered diet/zero alternatives to soda?  I think that Coke Zero is basically the same, but hate diet coke.  Smoking will be tough and will likely make you want to eat more.  Try exercise.

[Brian Fein]

^^ I drink Diet Coke exclusively.  If you were to drink Diet Coke, you'll never go back to regular.  Its gross.

But, even still, its got bad stuff in it.  Chemicals and such.  It has no sugar and supposedly no calories but its still pretty bad for you.

[bsfins]

I found out a lot about myself,and "friends" when I quit drinking.My cousin,seeing his friends accept him not drinking was the turning point...

[bsfins]

One of the Girls in the office brought in brownies for someone's birthday,I thought about what Stroke said about chocolate,and remembered seeing a cooking show that did healthier chocolate things...(I thought it was on the cooking channel,it was the show I watch on youtube...Nicko's!)

I can't vouch if these are good or not,I have done a few of his recipes,and surprisingly liked them.I typically skip his sugary videos,but sugar free peaked my interest.......Tofu/and applesauce brownie yeah,but for someone who loves chocolate,might be a way to have some healthier options to satisfy those cravings,occasionally...

Brownie-  http://www.youtube.com/watch?v=dQqOI7Ni9mM
Fudge - http://www.youtube.com/watch?v=ny8TBHJ6vCA
Chocolate bars -http://www.youtube.com/watch?v=7pAgGjgbMUs

[Sunstroke]

^^^ copied those links...thanks.

I didn't crave the chocolate too bad last night, but I did have dinner fairly late. The Rolos and mini-Snickers are probably waiting for a sneak attack though...

[bsfins]

ok, Stroke,It's the 4th day of the month....So can we get an update on the changes you've implemented?

 Is this the month where you try to improve your sleeping habits?

As Someone that does have problems with sleep,how are you trying to attack this change?

[Sunstroke]

ok, Stroke,It's the 4th day of the month....So can we get an update on the changes you've implemented?

 Is this the month where you try to improve your sleeping habits?

This month (which started May 14th) is the banishment of the "late night sweet tooth" habit, and it's gone pretty well so far, though nowhere near the "perfect score" I gave myself on the "lose the sodas" habit. There have been two times where I ate a sweet snack shortly (within 30 min) past my 10 PM cut-off, and several others where I allowed myself a healthier "late snack" like saltines, cherry tomatoes or a little cheese. In all instances, I broke out the "I just didn't realize it was getting so late" excuse, and most times, I partially believed myself.

On a coincidental note...I believe that part of why I am actually struggling a little with this one is because of my abnormal sleep schedule that you're asking about. I may need to move that one up to this coming month (6/14) in order to provide a more stable platform from which I can accomplish some of the others more easily.

Still no sodas...it's gotten to the point where I don't even think about it. I just naturally order water when I go out, or juice/iced tea if it's a place that I know offers them.

As Someone that does have problems with sleep,how are you trying to attack this change?

Really not sure... This will be a tough one, and one that has a "self-inflicted" root to the problem. When I was younger, say from my late teens into my late 20's, I really didn't sleep very much, and often had nights where I simply didn't sleep at all. Despite the lack of sleep, I seemed to get along just fine. By the time I was sent to Germany for my first duty assignment, I was pretty much convinced that was just the way things were, and I simply didn't need the same sleep considerations as everyone else. I decided to set up a schedule to try to control the pattern, and for the next 3 years, I would sleep 3-4 hours per night on every night except Wednesday and Thursday. On Wednesday, I would simply stay awake all night and not sleep at all. I kept myself busy with a lot of reading and other nocturnally acceptable pursuits. I even found a local athletic club that stayed open late and would often work out at 2 AM. On Thursdays, I would extend my sleep to 5-6 hours (set alarm for 6, often woke up shortly before). After "roughly" 3 years, I gave it up, just because people started actually telling me that I looked tired. I went to sleeping 4-5 hours per night at that point, and twenty-something years later, I'm still at the 4-5 hour per night mark.

The tough part isn't going to be in forcing myself to lay down in bed earlier and stay there longer...it will be in getting my mind to actually sleep for a longer period of time while I'm there.

[bsmooth]

I myself have tried to remove all sodas and fast food. It is not easy.

[BigDaddyFin]

Long, long ago, we had a thread on these boards about a "Death Clock," which would basically predict how long you would live based on some of your life habits.  I joked at the time that my Death Clock response was "What are you still doing here?" Well, about a month ago, I sat down and made a list of the personal habits, from dietary to behavioral, that I felt were contributing to the decline in general health I've experienced as I've gotten older. A small sampling of these "bad habits":

* Smoking cigarettes
* Smoking marijuana
* Sleeping less than 4 hours per night
* Drinking sodas as my primary beverage
* Late night sweet tooth (munching chocolate/pastry types in bed right before sleeping)
* Very little physical activity

Stroke, I went through similar inventory about three months ago.  Now my list looked a little different from yours as I never really smoked marijuana (the two times I did were both disappointing and a minor disaster).

The best advice I can give you is to do one or two things at a time and focus on those.

I've just passed the 100 day mark for Sobriety (and I never set foot in an AA meeting). 

I gave up soda as a primary beverage about a week ago, but if you like fruit juice (and I do) be careful how much you drink of it.  Sometimes a bottle of fruit juice has as many calories as the soda.  I really like the Arnold Palmer half and half that you can get at the store or I'll drink the shit out of some Country Time Lemonade mix/Tang. 

The most important thing I learned during all this is that you've got to WANT to do something.  I had to WANT to quit drinking before I could actually quit drinking.  Just keep motivated.