Most people are unfamiliar with the exchange system and they don't really know how it works. I used to be in the dark too, but hopefully through this blog, Eric and I will be able to explain and bring to light what a beneficial system it is.
While Eric and I are both using this system, we are each using it for opposite purposes. Eric is using it to lose weight and I am using it to gain weight, and eventually to maintain our new healthy weights.
You may wonder how this is possible. We are able to use it for differing purposes because the exchange system is unique to every individual who uses it, and can be modified as the individuals needs change.
A doctor or dietician will "prescribe" you a certain number of exchanges to eat in the day. Exchanges consist of a certain number of protein, dairy, fat, starch, veggie and fruit you are supposed to have in the day in order to maintain, gain, or lose weight. Each "exchange" has a caloric value, and certain nutritional criteria.
The exchanges are as follows; One protein would be 75 calories with 5g of fat, one dairy exchange is 120 calories with 8g of protein, one fat exchange is 45 calories and 5g of fat, one starch exchange is 80 calories with at least 15g of carbs, one veggie exchange is 45 calories with 5g of carbs, and one fruit exchange is 60 calories with 15g of carbs.
I like to break down my total number of exchanges by assigning a certain number to each meal. For example, I am supposed to have 3 milk exchanges in the whole day, so I assign one milk exchange to each meal. I am also supposed to have 6 protein exchanges, so I assign 3 of these exchanges to lunch and 3 to dinner. However, I am not rigid about making sure I meet each assigned exchange at each meal. For example, if I happen to crave a protein or two for breakfast I will have them and then simply adjust my lunch and dinner to account for the proteins I already had in the morning.
Along with my regular meal exchanges, I am also supposed to have 3-4 exchanges of my choice for an afternoon snack, as well as 3-4 exchanges for a night time snack. So as an example, I could have an apple with 1 TBS peanut butter, and 1 cup of soy milk.
Exchanges are fairly easy to follow once you are familiar with them, and once you know fair estimates of the nutritional values of basic foods. Exchanges don't have to be exact, they are just relative estimates. The challenge facing Eric and I is not only the fact that our exchanges differ greatly, and I don't know about Eric, but that I tend to manipulate the system.
By manipulate, I mean that I tend to go for the bare minimum, or even just under the minimum caloric values of the exchanges. It's very difficult for me to have full servings of exchanges and I convince myself that I've had a full exchange just because I had a certain food even if it doesn't meet the full nutritional value. For example, I will have a little bit of hummus, less than the 2 TBS serving, and I will still count it as a fat. Each time I do this, I shortchange myself and I convince myself and those around me that I am truly following my exchanges. I know that I am only hurting my recovery, but it feels so convincing in the moment, it is difficult for me to catch myself and admit that I am not in recovery mode. Now that I'm writing about it, my recovery voice is growing just a little bit louder, and I am already aware of how I can improve my day to meet my exchange needs.
This system can really work for anyone, but I don't recommend using it without the assistance of your doctor or dietician/nutritionist. This system takes some getting used to, and a lot of practice, but once you have a firm grasp of the types and amounts of foods that meet your nutritional needs, and are willing to follow your plan, it proves to be extremely effective.
This is so beautiful Callie. I too find that writing about the ways I try to fool myself help me let go of those illusions and to move more strongly in the direction I really do want to go. I've recently dealt with a bit of self-sabotage in the form of sleep deprivation. It is near impossible to write a dissertation without enough sleep. Ask any PhD or ABD! (I'm sure Eric would agree.) For a long time it didn't even occur to me that not getting to be early was a form of self-sabotage. When I read about it though, it rang bells in my head. I gave it up, most of the time. I think it is (for me) a go-to form of resistance to something that I need to do (write, experience, think/feel). I went 5 nights without enough sleep and then DECIDED to stop. I figured it out while I was writing to a friend, that this is what I was doing. The writing brings self-awareness which is detrimental to self-sabotage. I think. :) I'm hearing your recovery voice loud and clear. I hope you are too!!
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