OA Half Day - Plan of Action Workshop 1. Pains 2. Gains 3. Brainstorm Plan

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Dorcas Manning
5 years ago
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OA Half Day - Plan of Action Workshop Sponsored by the Northern Nevada Sierra Intergroup May 26, 2018 Zephyr Cove Library, Facilitated by Karen B. coekarensoa@gmail.

1 OA Half Day - Plan of Action Workshop Sponsored by the Northern Nevada Sierra Intergroup May 26, 2018 Zephyr Cove Library, Facilitated by Karen B. coekarensoa@gmail.com We have a physical disease, with emotional symptoms and a spiritual cure. This workshop used the following steps to create a plan of action: 1. Pains List 3 pains in your life that you believe the OA program can help resolve (Physical, Emotional, Spiritual) 2. Gains List 3 gains you would like to accomplish in the next year (Physical, Emotional, Spiritual) 3. Brainstorm Brainstorm on solutions or actions that might be part of a plan to bridge the gap between where you are now (Pain) and where you want to be (Gain). (Physical, Emotional, Spiritual) 4. Plan (We ran out of time and didn t get to this step!) Select the actions you believe you would or could do. Put them in order: what you d be willing to do now, what you d do soon and what you d like to do someday. (Physical, Emotional, Spiritual) Put them on the poster - this is what my plan could look like: You can make the Someday stack as high as you want. The key thing is to pick 1 (or 2-3) items that you are willing to do right now and 1 (or 2-3) things you are committed to doing soon. (This week, this month...soon!)

3 PAINS Here s this list of Pains or challenges we have now that we came up with as a group: Physical Sticking to my food plan Love of food and trying new things Eating extra food at night Don t know when to stop How to kick sugar? Bipolor, ups and downs Blood sugar issues Fixing food for others (children, grandchildren, guests, etc) I do not accept my body size Sugar cravings, sugar addiction Going to functions with food I shouldn t eat Need to lose weight. Lose the last few pounds. Cravings/indulgence in favorite foods (sweet potatoes!) Need to gain weight. Need to maintain my weight. Taking care of myself. Don t exercise enough. Uncomfortable. No exercise. Choosing to move. How to exercise. Erratic. Hard time eating at same time of day and same amounts. What do I eat? How to create a food plan? How much to eat? Portions? Unhealthy environment. Not enough sleep. Tired. Exhausted. Bored. Emotionally exhausted. Emotional Mood swings Eating during transitions Not asking for help. I take everything personally. How to know what I want? Unwilling to surrender. Isolation. Isolating. Hiding. No social interaction. Spiritual Need to do daily step 10, writing Don t ask God for help with weight loss. How do I trust that I can do this? (This time!) Problems when I have to eat around people. Fear of unknown social situations. Soul sickness. Can t turn it over. Let go, let God. Take it to God. Control. Get closer to God. Better connection to Higher Power. Disconnecting from God. The God thing. I don t have a sponsor. Don t know how to get a sponsor. I need a sponsor. Can t or won t commit Too much ego. Can t surrender. I think and worry abut what to eat, about being too heavy. Depression, anxiety. Emotional eating. Anxiety with people and events when unplanned. Spiritual Conscious Can t get quiet. GAINS Here s this list of Gains or goals we would like to achieve by this time next year:

4 Physical Cultivate an attitude of gratitude Be more open to giving and receiving love Be honest. Have integrity around food. Morning BMW: Breathe. Move. Drink Water. I commit my food. I have fun and relax - games, reading a magazine/book, going out for coffee, traveling. My brain works better. I have lost weight. I am at goal weight. 40 pounds down. I have maintained my weight loss. I have gained healthy weight. I am in a right size body. Get enough rest. Sleep. I exercise. I move my body. I dance. I walk. I ski. I swim. I bike. I walk my dog. I have a higher level of exercise. I enjoy exercise. I shop for healthy food on a regular basis. I have a solid food plan. Able to eat healthier. I am physically healthier and more capable. Better A1c - sugar levels. Blood pressure good. I have less aches and pains. Knee replaced and walking. Physically fit. More stamina. I can turn it over to God / HP. I listen as if I am someone else. (get different perspectives) I reward myself with mani/pedi, massage, spa, getting my hair done, etc I move regularly. I have a solid exercise plan. Consistent exercise. I am abstinent. I am abstinent from sugar. I am abstinent from flour. I am abstinent from my trigger foods. I love and accept my body. Emotional I accept and trust. I am more even tempered. I have energy and excitement in Life. I ask for help when I need it. I give help when I am asked. I write. I have a willingness to surrender. I call other members and connect with people regularly. I read the literature. I learn about my disease. I go to regular meetings. I forgive and accept - myself and others. Spiritual I have a sponsor. I am working the steps. I am working the steps again. I have a better connection with my HP. I am constantly in contact with God. Trust God more. Closer to HP. Daily time with God/HP. Regained my connection to God. Turn daily to my higher power for help and I m grateful Spiritual Peace. I trust in Spirit. I have less anxiety around People. More social comfort. Comfortable in Sweet surrender. I am at peace. I worry less. I know that this too shall pass (Depression/Anxiety) I accept uncomfortable situations as lessons from God. I have Serenity with food.

5 my own skin. I have created a healthy environment at home/work. I do service. I meet my service commitments. I can sponsor someone. I am a great sponsor. Emotional sobriety I meditate daily. (Or Pray) Five times a week. Continuous meditation. I have a joyful expectancy of social activities. I feel more comfortable and happier with my body. I will isolate less. I am clearer headed. PLAN Here s a list of actions that could be included in a plan to move from where we are today (PAIN) and where we want to be (GAIN): Physical Rest (HALT - don t get too Hungry, Angry, Lonely or Tired) Do the next thing (errands, chores) Create a food plan (see the Food related Actions below) Self Care - checkups, meds as directed/needed Move/Exercise - tai chi, pilates, walk, swim, bike, ski, board, etc Service/Help someone else/stay busy Food Related Actions Write down your food (plan!) Commit your food daily Avoid trigger foods (sugar/flour/etc) Shop regularly Prep & Cook (1+ times a week) Have emergency food available that is on plan Portions - weigh/measure or use the one plate method Make Abstinence a priority Eat food, mostly plants, not too much Michael Pollan Emotional Attend meetings Pick up the phone / connect Do service / help someone else Abstinence Exercise (for mood) Ask for Help Let go of fear Don t isolate Forgive & Accept (yourself/others) Spiritual Get a sponsor Work the steps Read inspiring literature Write Listen to music Daily affirmations Pray or Meditate Do service/help someone else Be in beautiful places Creating a Food Plan

6 OA has two pamphlets that can help with creating a food plan. In Working the Program - A Plan of Eating you can learn about how a plan of eating can help you find peace around food and some of the challenges you may face getting started. In Working the Program - Dignity of Choice there are a half dozen structures for a food plan to review and choose from as you put together your own plan. As one member, Chris G. pointed out today, the important thing is to get a sponsor - your sponsor can help you put together a plan of eating and figure out honestly what works for you. Purely as an example, this is my food plan, which started out as the high protein plan but I combined the snack into my three meal a day: Breakfast: 1 protein serving 2 eggs, 2 oz cheese, 4 oz meat or cottage cheese, 6 oz beans, 8 oz yogurt or milk 1 grain 1 oz oatmeal or other cereal, 1 slice ezekiel bread, 4 oz potato or sweet potato, rice 1 fruit 6 oz berries or other fruit, 1 medium apple, orange or banana Lunch: 1 protein serving 4 oz meat, 6 oz beans, 8 oz yogurt or milk, 2 oz seeds or nuts 1 fruit 6 oz berries or other fruit, 1 medium apple, orange or banana, etc vegetable 6 oz asparagus, broccoli, carrots, eggplant, onions, etc 1 fat 1 tbsp olive or coconut oil or butter, 2 tbsp avocado, 1 oz nuts or seeds, nut butter Dinner: 1 protein serving 4 oz meat, 6 oz beans, 8 oz yogurt 8 oz salad any combination of lettuce or other greens, tomatoes, cucumber, carrots, etc 6 oz vegetable asparagus, broccoli, carrots, eggplant, onions, etc 1 fat 1 tbsp olive oil or coconut oil, 2 tbsp avocado, 1 oz nuts or seeds, etc

7 Check the for a text version you can use to create a shopping list. Be Wonder Woman:

8 REMEMBER:

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