Ten Steps To Halt Binge Eating

latenightsnacks

 

Binge eating is a disorder that can lead to poor health and emotional issues.  Some of the symptoms include gorging on large amounts of food in a short period of time, continuing to eat when full,  and the inability to control eating habits.  Psychological issues can arise from guilt related to weight gain, hiding food, and embarrassment over gorging. www.helpguide.org lists some specific behavioral and emotional symptoms of compulsive overeating that include:

Behavioral symptoms of binge eating and compulsive overeating

  • Inability to stop eating or control what you’re eating
  • Rapidly eating large amounts of food
  • Eating even when you’re full
  • Hiding or stockpiling food to eat later in secret
  • Eating normally around others, but gorging when you’re alone
  • Eating continuously throughout the day, with no planned mealtimes

Emotional symptoms

  • Feeling stress or tension that is only relieved by eating
  • Embarrassment over how much you’re eating
  • Feeling numb while bingeing—like you’re not really there or you’re on auto-pilot.
  • Never feeling satisfied, no matter how much you eat
  • Feeling guilty, disgusted, or depressed after overeating
  • Desperation to control weight and eating habits

Binge eating can lead to social isolation, anxiety related to meals, and many health issues such as obesity, diabetes, and heart disease.  Prevention Magazine reports,

“Binge eating is a psychological disorder that usually has much deeper roots than a simple food craving,” says Mary Ellen Sweeney, MD, obesity researcher at Emory University School of Medicine in Atlanta.

“Binge eating is literally stuffing feelings down,” says Mary Froning, PsyD, a clinical psychologist in private practice in Washington, DC. As long as we’re eating, we don’t have to deal with feelings such as anger, anxiety, or depression, say doctors.”

Try these 10 steps to help you overcome binge eating:

  1.  Consider listening to positive affirmations daily related to overeating and self-control.
  2.  Make a point to eat something healthy at the beginning of each meal.  Try a smoothie, juice, or glass of water before meals and a binge. If you have additional cravings for something processed or junk food afterwards, allow yourself to eat it without guilt. However, make an effort to eat it slowly, focusing on mindful eating by enjoying each bite and savoring the taste of the food.
  3.  Set a timer to extend your meal time to 20 minutes. Practice drinking fluids in between bites and counting how many times you chew each bite.
  4.  Don’t stock unhealthy items in your home.  Therefore, it will require more effort to leave your home to go purchase the binge food. If you give into a craving, buy small portions.  For example, if you have a strong desire for ice cream, buy a pint rather than a half-gallon. 
  5.  Stop dieting and avoid starving yourself throughout the day.  Get in the habit of eating regular meals and try to balance each meal with protein and healthy fat. Healthy fats such as walnuts, coconut oil, and avocado help fill you up and stabilize your blood sugar.
  6. Lose the all or nothing attitude.  If you binge, learn to accept it and consider starting a journal to jot down your feelings. Did something happen at work?  Are you anxious or stressed for some reason?  Learn to detect behavioral patterns and determine ways to alleviate stress before it builds and becomes overwhelming. Perhaps take a walk outside or call a friend or loved one.
  7. Make a list of what you can do to improve your health and consider adding one item on the list each month. Make sure each item on the list is doable and something you feel strongly you can achieve. Examples can include: I will eat breakfast every morning for the next 30 days, I will eat a green food item with one meal each day, I will try to get at least 6 hours of sleep each night.
  8. Treat yourself once a month by doing something non food related that you enjoy. It can be as simple as going to a movie with a friend or buying yourself something nice such as a massage or new clothes.
  9. Consider getting a physical and a comprehensive blood workup to look at any deficiencies or medical issues.  It may be helpful to start a multi-vitamin to help ensure you are getting the vitamins and minerals you need on a daily basis. Always check with your doctor before starting any vitamins or supplements.
  10. Therapy can help disclose and work through hidden issues that may be causing emotional turmoil and overeating. Many therapists are covered by insurance and now offer online therapy in the privacy of your own home.  Other options include self-help books and group therapy.

I Like Flaws, They Make Things Interesting

How many of us look in the mirror each morning and only see our imperfections? You focus on small wrinkles around the eyes, stray gray hairs, imperfect teeth, cellulite, belly fat, ..etc.  What would happen if you changed your ritualI like flaws and began to see beauty instead?

The quote ” What you focus on will flourish” is so true in many ways. If you bring attention to what’s good, the bad will fade. Learn to wake up with a positive outlook and take a good look at what you like about yourself. This can make a tremendous difference in your self-image and your confidence.

What’s unique about your beauty? Is it your beautiful eyes, a gorgeous smile,  glowing skin, or your winning personality. Begin to let go of your imperfections; they are less apparent to others than you might think. Learn to embrace your flaws, accept them and begin to explore what you can do to accentuate your posititive attributes. As you begin your path of self-exploration, take inventory of what you see and write it down.  Don’t focus solely on appearance; look at personality traits and  how you interact with others. People are drawn to others who exude self-confidence and portray a positive attitude. How do you make others feel when you interact with them? Give others your full attention and look them in the eye when you talk to them. Really LISTEN to what they have to say.

Self exploration gives you power, knowledge, and self-confidence. Learn to take care of your body, your appearance, and your soul. Perhaps you may consider giving yourself a makeover, or maybe you want to improve other areas of your life such as job or social skills. Discover new books you want to read, learn a new language, or discover a new hobby. Challenge yourself to take a yoga class or try meditation. Learn the importance of being quiet and reducing stress in your life. We all have many areas of our life we can improve on that will improve our quality of life.

What you focus on will flourish. Self-confidence looks beautiful on everyone. Learn to love yourself!

Drop And Give Me Zen

Life passes by in a flash and there is nothing we can do to slow it down. Learn to appreciate the small things that bring you joy. Make each day count by practicing kindness, patience, and compassion. Learn to let go of anger, resentment, and regrets.

Determine what’s important to you by setting priorities. It’s not about the job, impressing others, social media, or material items; none of that will matter in the end. It’s about learning to savor the moment, making wonderful memories, and celebrating each day with those you love.

 

myzenD

Life Is Short, Create Some Magic

Facebook-20160103-082443

 “Your dreams will never come true through some kind of magic. They will become reality only through self confidence, determination, dedication and effort”
― Mouloud Benzadi

What goals have you set for yourself?  What are your dreams?  What steps are you taking to create the life you’ve dreamed?    Remember change will never occur unless you set  specific goals, and work towards them consistently day after day, week after week.  Stop giving up and starting over.  Life is short; the time is now!  Don’t waste another day or week.  You have the power to change your life; all it takes is a little self confidence, determination and dedication.   Now go create your magic.

Our Struggle With Comparison, Aging & Perfection!

perfect2

In our world today you can purchase implants and liposuction to create the perfect body. Furthermore,  you can reshape your features to get the perfect nose and enhanced lips. But you can’t stop there, ultimately  you’ll want to defy aging with a facelift and Botox.

Young girls are getting breast implants at a younger age and some parents are even buying them for graduation gifts??? I mean really, what kind of message does that send?

But why stop there when your dentist can give you the perfect smile. You’ll also need designer clothing, and perhaps  a luxury car and bigger home. That has to lead to happiness, right? Or maybe an inflated ego and empty bank account.

We all struggle with aging, body image, social status, and competition. Unfortunately, our insecurities, our comparisons, our drive to be better is passed on to our children and future generations.

We all get older; no one can escape aging. Even  those blessed with stunning good looks or hefty bank accounts to buy ideal features and facelifts, can only go so far.

theartof aging

As a fitness instructor, I understand the challenge of letting go of insecurities and unrealistic expectations. I still find myself at times very critical of my looks, scrutinizing the fine lines- the signs of aging. Even though I’ve been teaching for over 25 years, I still feel compelled to try and perform at the most intense level in my classes.

I consistently struggle to maintain a lean body and my ideal weight as I get older. However, I’m finally learning to let that go and not compare myself with anyone. And I must admit it’s refreshing and helped me to discover what’s really important in my life- family, friends, and helping others.

Competition is exhausting and you will eventually discover, you will never be completely  satisfied with your performance, your looks, your body. There will always be someone better,  stronger, faster, better looking.

So how do you move on and become more at peace with yourself? How do we pass this on to our children?

perfect

Work on your self image- Take care of yourself! Lose the concept of perfection but really TAKE CARE OF YOURSELF! That means take care of your skin, your teeth, your hair. Make healthy food choices that will fuel your body and energize your workouts.Drink water to stay hydrated and keep your skin glowing.

Work out consistently! Lift weights to keep your muscles toned and your body strong. Walk, run, dance- anything to challenge your cardiovascular system and to keep your heart healthy and strong. Stretch and find some sort of flexibility training you enjoy. There are countless free videos to choose from online- no excuses.

Find some quiet time to relax or meditate-Find time in every day to  quiet your mind and just breathe. Try to clear your mind and relax your muscles. Use your mind and your breath to release tension in the body. Practice makes perfect. It’s an amazing stress reliever.

Practice Gratitude-Who is really important in your life? Work on your relationships with your family and friends. Learn to enjoy moments, create memories. You will discover over the years that it’s not THINGS that make you happy but it’s those in your life that bring you joy and make your life worth living. Tell your parents, your children, your spouse, your friends- those who you truly cherish in your life, how much they mean to you. Practice really paying attention to their conversations. Put your phone down, turn the TV off- those items will always be there but your loved ones may not.