Americans are the fattest people on earth. Why is that? Why are we as a culture so overweight? Why are so many of us prone to eating to excess? Why are so many of us obsessed with food and body size? Why have so many of us alternated between eating compulsively for periods of time and then dieting for a while? Why has this become a common, life-long style of food management for so many? Why have millions of women and men become entangled in a pattern which is so self-destructive and that can lead to obesity, high blood pressure, low self-esteem, depression, anxiety, a general sense of being out of control as well as a host of many other problems? We are all different, of course, and some people have not experienced such a struggle. Most of us, however, eat more than we want or need to at times, and for some over-eating has become a life-style. What can we do about this? What can you do to bring more balance and peace into your personal relationship with food (or drugs or alcohol or any other addictive substance or behavior)?
I have studied this issue and specialized in working with people with food control concerns for over twenty years. I have waged my own private war with compulsive eating and dieting – enduring phases of obesity, bulimia and anorexia. I have finally found a path to a healthier life with a more positive, balanced and appreciative attitude towards myself, my own body and food. Please understand, however, that I too am a work in progress and will continue to be so for the remainder of my time on this planet. My body is not and will never be “perfect” according to our contemporary societal standard and I will never negotiate my path “perfectly”. However, after more than sixty years of alternately starving and stuffing myself, the idea of perfection has become irrelevant. It has been replaced instead by a feeling of peace and an appreciation of myself, the person I have become and of the many wonderful things my body can do.
From time to time I share my perspective about compulsive eating behavior and my philosophy of treatment in this blog. Please note that our physical bodies and our emotional and spiritual selves are intertwined and that we have been heavily influenced in our society to look and act in certain ways to be accepted and approved of. So, to feel in control of our impulses to eat compulsively, we need to address all of these areas and to map out strategies to bring each of these aspects of ourselves into balance. This requires us to know ourselves physically, emotionally and spiritually and to understand the impact social forces have had on us throughout our lives. This is no small task but it is possible and worthwhile. As I write to you each week I will be touching upon all of these areas in one way or another. Thank you for being on this Chew Tamer's Journey with me!
Monday, September 28, 2009
Monday, September 21, 2009
Personal care checklist
Most of us realize the importance of making and checking lists. We may make packing lists, lists of presentation items we need to take along and lists of things to mention during our presentation. Some more organized people even have lists of lists! But many of us neglect to consult the most vital list of all – our self-care list. We are complex beings and must attend to ourselves – physically, emotionally, socially, spiritually and environmentally.
Life is stressful. We are always on the go and trying to meet the needs of others while balancing the often-difficult demands of our personal lives.
It is helpful to create a self-care checklist to review often. Attending to our needs on all levels will insure consistent health and balance. We will look better, feel better and radiate higher energy.
Following is an example of a personal care checklist.
Physically: Have I been eating well, avoiding caffeine, alcohol, saturated fats, sugar and simple carbohydrates as often as possible and eating good amounts of protein every few hours? Have I packed healthy snacks for the day? Am I well hydrated, drinking at least 64 ounces of pure water each day? Have I been keeping regular bedtime hours, getting a sufficient amount of quality sleep? Am I keeping moderate exercise a priority in my life?
Emotionally: Have I been attending to my feelings and expressing myself appropriately; not holding in feelings or stuffing them down with unhealthy foods? Have I really been taking time to nurture myself? When was the last time I truly relaxed? Do I have a journal to vent or explore my feelings in? Clearing myself emotionally means I can better attend to the tasks at hand. I am less distracted or preoccupied.
Socially: Have I been spending time with positive people that I enjoy being with? Am I having fun? Am I paying enough attention to my relationships? Do I stay well connected so I don’t find myself isolated and lonely? Do I apportion my time with others with the alone time I need to stay balanced?
Spiritually: Have I been taking quiet time for myself? Do I spend time every day praying, meditating or just sitting and quietly breathing? Do I remind myself often to stay in the present rather than worry about the future or hang on to difficulties from the past?
Environmentally: Have I set up a comfortable environment in my home (perhaps a cozy spot with favorite photos, bath oil, small scented candle or incense)?
It is essential to take gentle care of ourselves. The busier we are, the more we need to do this. Only by paying attention to our own needs, can we best serve the needs of others. I wish all radiant health!
Life is stressful. We are always on the go and trying to meet the needs of others while balancing the often-difficult demands of our personal lives.
It is helpful to create a self-care checklist to review often. Attending to our needs on all levels will insure consistent health and balance. We will look better, feel better and radiate higher energy.
Following is an example of a personal care checklist.
Physically: Have I been eating well, avoiding caffeine, alcohol, saturated fats, sugar and simple carbohydrates as often as possible and eating good amounts of protein every few hours? Have I packed healthy snacks for the day? Am I well hydrated, drinking at least 64 ounces of pure water each day? Have I been keeping regular bedtime hours, getting a sufficient amount of quality sleep? Am I keeping moderate exercise a priority in my life?
Emotionally: Have I been attending to my feelings and expressing myself appropriately; not holding in feelings or stuffing them down with unhealthy foods? Have I really been taking time to nurture myself? When was the last time I truly relaxed? Do I have a journal to vent or explore my feelings in? Clearing myself emotionally means I can better attend to the tasks at hand. I am less distracted or preoccupied.
Socially: Have I been spending time with positive people that I enjoy being with? Am I having fun? Am I paying enough attention to my relationships? Do I stay well connected so I don’t find myself isolated and lonely? Do I apportion my time with others with the alone time I need to stay balanced?
Spiritually: Have I been taking quiet time for myself? Do I spend time every day praying, meditating or just sitting and quietly breathing? Do I remind myself often to stay in the present rather than worry about the future or hang on to difficulties from the past?
Environmentally: Have I set up a comfortable environment in my home (perhaps a cozy spot with favorite photos, bath oil, small scented candle or incense)?
It is essential to take gentle care of ourselves. The busier we are, the more we need to do this. Only by paying attention to our own needs, can we best serve the needs of others. I wish all radiant health!
Sunday, September 6, 2009
We are being manipulated!
First, I apologize for failing to blog last week. I know that many of you check in regularly and I so much appreciate that. I have fallen victim to some nasty little flu bug and only today do I feel a tint surge of energy. So, here is an extra special blog for you this week. Enjoy! (and please do feel free to drop me a note any time to let me know what you thiunk. I would love to hear from you!)
We know much more today than ever before about foods and the various ways we are affected not only by eating them but also by the specific ingredients manufacturers put into them and the ways these foods are marketed to us. It has been well documented that sugars, fats and salt (particularly when combined) are highly addictive for most people. Dr. David Kessler in his book, The End of overeating: Taking Control of the Insatiable American Appetite labels this irresistible eating experience as “hypereating” and most of us can relate to that. When most of us are faced with foods laden with fat, sugar and salt we become helpless to stop.
Let me explain the cycle. When we eat sugars, fat and salt, we feel good. Our feelings recede into the background and we become immersed in the eating experience. We feel better for a short while but then crave another “fix” as the good feelings fade. We know that more sugar, fat and salt will provide another “high” and the reward center of pour brain makes us seek out that pleasure. When we are given large amounts of these foods most of us will overeat.
For years you may have been thinking that there was something wrong with you and that your inability to modulate your eating was because you lacked will power. We now know that that is not the case. Sugars and fats are self reinforcing and we are cued to seek them out. When our desire to eat is stimulated by certain sights, sounds, or places we associate with eating we release dopamine in our brain and reward seeking behavior is motivated. As Kessler points out, dopamine pushes us to seek the food we want and we are not easily distracted away from our goal. So, dopamine leads us to seek food. We eat and this leads to opiod release and the production of both dopamine and opiods leads us to further eating. So cues ensure that we will work hard to obtain the reward. In this excellent work he goes on to expose the food industry and explains ways foods are engineered to figure out exactly what we will like.
Every aspect of food manufacture and marketing is of great importance –packaging, the ambience in restaurants, noise levels, portion sizes and even the name of the product has an effect. If we are under stress (and who isn’t?) we are even hungrier and more susceptible to falling victim to the hypereating cycle. Kessler acknowledges that emotional learning has not traditionally been part of habit reversal but that emotional eating may be the missing link necessary for stopping this mindless eating.
Scattered throughout my blogs are ways to stop being a victim of the food industry. First, please acknowledge that your overeating behavior has not been your fault alone and has not been entirely in your control. Next, please remind yourself that this quest for health will take patience, time and an attitude of self acceptance and gentleness. You have techniques for stopping this automatic eating response in its tracks and returning to balance and joy even if you have an experience now and then of eating mindlessly and getting hooked into the victim role that our food industry wants you to play. You will now know different ways to take care of yourself and to bypass the automatic responses to the food cues that abound in our culture.
You already know that you want to move yourself away from unhealthy behaviors and move towards healthy ones. This is key. Keeping this goal in mind will help you immensely as you forge your own personal path away from the ploys of the food industry and towards the rewards that come with making self-loving choices as often as possible. There will be set backs. You might as well know that right up front. There is no room here for absolute perfection. We can never be fully cured of conditioned hypereating but we can tame our chews, listen to the important messages our feelings are communicating, treat ourselves with love and respect and celebrate the many times we eat well, ignoring the momentary lapses in judgment. Then we can and will move ahead towards our goal of balance, joy and radiant health.
You are learning now that there are social causes, physical, emotional and spiritual causes as well. You already have a broad understanding of this entire picture. Practice treating yourself lovingly and you will be unstoppable! You will think of food in a different way – as a substance that gives you great benefit when you choose wisely, listen to your bodily cues and see that your real needs are met.
Eating is a personal, individual matter. How, when and what you feed yourself is entirely up to you. When you can choose foods based upon your tastes and desires and weigh the long term consequences of your choices you will be well on your way to freedom. The food industry will no longer be able to manipulate your eating behavior. You will be in charge of you – no longer a victim. And, trust me, that feels really good!
We know much more today than ever before about foods and the various ways we are affected not only by eating them but also by the specific ingredients manufacturers put into them and the ways these foods are marketed to us. It has been well documented that sugars, fats and salt (particularly when combined) are highly addictive for most people. Dr. David Kessler in his book, The End of overeating: Taking Control of the Insatiable American Appetite labels this irresistible eating experience as “hypereating” and most of us can relate to that. When most of us are faced with foods laden with fat, sugar and salt we become helpless to stop.
Let me explain the cycle. When we eat sugars, fat and salt, we feel good. Our feelings recede into the background and we become immersed in the eating experience. We feel better for a short while but then crave another “fix” as the good feelings fade. We know that more sugar, fat and salt will provide another “high” and the reward center of pour brain makes us seek out that pleasure. When we are given large amounts of these foods most of us will overeat.
For years you may have been thinking that there was something wrong with you and that your inability to modulate your eating was because you lacked will power. We now know that that is not the case. Sugars and fats are self reinforcing and we are cued to seek them out. When our desire to eat is stimulated by certain sights, sounds, or places we associate with eating we release dopamine in our brain and reward seeking behavior is motivated. As Kessler points out, dopamine pushes us to seek the food we want and we are not easily distracted away from our goal. So, dopamine leads us to seek food. We eat and this leads to opiod release and the production of both dopamine and opiods leads us to further eating. So cues ensure that we will work hard to obtain the reward. In this excellent work he goes on to expose the food industry and explains ways foods are engineered to figure out exactly what we will like.
Every aspect of food manufacture and marketing is of great importance –packaging, the ambience in restaurants, noise levels, portion sizes and even the name of the product has an effect. If we are under stress (and who isn’t?) we are even hungrier and more susceptible to falling victim to the hypereating cycle. Kessler acknowledges that emotional learning has not traditionally been part of habit reversal but that emotional eating may be the missing link necessary for stopping this mindless eating.
Scattered throughout my blogs are ways to stop being a victim of the food industry. First, please acknowledge that your overeating behavior has not been your fault alone and has not been entirely in your control. Next, please remind yourself that this quest for health will take patience, time and an attitude of self acceptance and gentleness. You have techniques for stopping this automatic eating response in its tracks and returning to balance and joy even if you have an experience now and then of eating mindlessly and getting hooked into the victim role that our food industry wants you to play. You will now know different ways to take care of yourself and to bypass the automatic responses to the food cues that abound in our culture.
You already know that you want to move yourself away from unhealthy behaviors and move towards healthy ones. This is key. Keeping this goal in mind will help you immensely as you forge your own personal path away from the ploys of the food industry and towards the rewards that come with making self-loving choices as often as possible. There will be set backs. You might as well know that right up front. There is no room here for absolute perfection. We can never be fully cured of conditioned hypereating but we can tame our chews, listen to the important messages our feelings are communicating, treat ourselves with love and respect and celebrate the many times we eat well, ignoring the momentary lapses in judgment. Then we can and will move ahead towards our goal of balance, joy and radiant health.
You are learning now that there are social causes, physical, emotional and spiritual causes as well. You already have a broad understanding of this entire picture. Practice treating yourself lovingly and you will be unstoppable! You will think of food in a different way – as a substance that gives you great benefit when you choose wisely, listen to your bodily cues and see that your real needs are met.
Eating is a personal, individual matter. How, when and what you feed yourself is entirely up to you. When you can choose foods based upon your tastes and desires and weigh the long term consequences of your choices you will be well on your way to freedom. The food industry will no longer be able to manipulate your eating behavior. You will be in charge of you – no longer a victim. And, trust me, that feels really good!
Monday, August 24, 2009
You do have choices
Remind yourself that although your energy is low and life feels particularly difficult in this moment that you do have options. Have a conversation with yourself. For example, you might say “Yes, I notice I am tired and discouraged and fearful right now. What would be the very best, most effective and gentle way to take care of my true needs at this particular time? Perhaps I can call my friend and talk awhile or take a walk with my dog or a nap. Maybe I just need a little quiet time to regroup, meditate, write in my journal, pray or cry. What is it I am really craving if I bypass my usual, mind numbing sugar/carbohydrate fix? Do I need stimulation or relaxation, isolation or socialization? Do I need protein or more water or a little sunshine? Do I need to attend to some unfinished business or do I need to let someone know how I feel?” There are many possibilities and each time you go through this process you are taking giant steps towards helping your appetite to serve you and to work with you to accomplish your life’s goals.
Practice stopping and thinking about what would truly serve you best in that moment. When you are attentive to yourself in this way, you will feel better and food will become less important. You will no longer have such persistant urges to eat for emotional reasons. You cannot do this, however if you don’t take the time for yourself. It only takes a moment, but it is an essential moment. It requires that you quiet down and focus within to tap into your intuition and to discover what will please you. Otherwise, you will remain focused outwardly and you will find yourself reacting to stimuli around you instead of acting on your own behalf. Once you develop the habit of this intuitive check-in with your inner self you will find the peace and balance you are striving for, and your body will adjust to the weight that is perfect for you. Your Chew will be a source of joy for you instead of frustration. And one of the greatest benefits is that you will feel proud of yourself. You will smile more and people will notice that you are glowing!
Practice stopping and thinking about what would truly serve you best in that moment. When you are attentive to yourself in this way, you will feel better and food will become less important. You will no longer have such persistant urges to eat for emotional reasons. You cannot do this, however if you don’t take the time for yourself. It only takes a moment, but it is an essential moment. It requires that you quiet down and focus within to tap into your intuition and to discover what will please you. Otherwise, you will remain focused outwardly and you will find yourself reacting to stimuli around you instead of acting on your own behalf. Once you develop the habit of this intuitive check-in with your inner self you will find the peace and balance you are striving for, and your body will adjust to the weight that is perfect for you. Your Chew will be a source of joy for you instead of frustration. And one of the greatest benefits is that you will feel proud of yourself. You will smile more and people will notice that you are glowing!
Tuesday, August 18, 2009
Take time to just be
Pause long enough to notice your surroundings. Notice the colors, the scents, the sounds and all the details. Allow yourself to tune in to the full experience of just being wherever you are at the moment. Then quiet your mind with some deep breaths and begin to notice what feelings are percolating around in side of you. You are likely experiencing a number of things. Try to identify some of the most powerful feelings. (It may help to write them down.) Then as you acknowledge these feelings to yourself, you can tune in fully to the experience you are having at the moment.
For example you might say “I notice I feel tired and overwhelmed. I didn’t sleep well last night, and I have been worrying a lot about my job [or relationship or money or health or something else]. I feel tension in my neck and shoulders and I am cranky and short tempered this morning.” As you notice these things, you position yourself to decide what you truly need to do to take the best care of yourself in that moment. In the past you have most likely used food to dull these important feeling messages, and you have missed the chance to identify your real needs. You may find you are tempted to grab a few pastries or some candy when you do this exercise. Your reaction is natural if eating has become the primary way you have been meeting your emotional needs. But perhaps you can defer that automatic response of food abuse and instead think of what else might better meet your needs.
Noticing your feelings and stopping to pay attention to them is a most important part of making the decisions that will help you as you continually strive for balance and joy in your life. Using the valuable information your feelings are providing for you to create the experience you truly desire is part of the training process. It is at those times that your Chew is working with you and helping you identify what you really want and need for your own peace, health and well-being.
For example you might say “I notice I feel tired and overwhelmed. I didn’t sleep well last night, and I have been worrying a lot about my job [or relationship or money or health or something else]. I feel tension in my neck and shoulders and I am cranky and short tempered this morning.” As you notice these things, you position yourself to decide what you truly need to do to take the best care of yourself in that moment. In the past you have most likely used food to dull these important feeling messages, and you have missed the chance to identify your real needs. You may find you are tempted to grab a few pastries or some candy when you do this exercise. Your reaction is natural if eating has become the primary way you have been meeting your emotional needs. But perhaps you can defer that automatic response of food abuse and instead think of what else might better meet your needs.
Noticing your feelings and stopping to pay attention to them is a most important part of making the decisions that will help you as you continually strive for balance and joy in your life. Using the valuable information your feelings are providing for you to create the experience you truly desire is part of the training process. It is at those times that your Chew is working with you and helping you identify what you really want and need for your own peace, health and well-being.
Monday, August 10, 2009
Express yourself
Many of us never learned how to communicate within ourselves or with others. As we practice the skill of attending to our inner being and listening to our feeling messages, we are likely to discover that we want and need to communicate more honestly, clearly, and fully with those around us. This is not easy for many of us. Most of us were taught to be quiet from an early age (Children should be seen and not heard!). If we did dare to speak up we may have been reprimanded, ridiculed or discounted. Our precious thoughts may have been negated and our feelings invalidated. Soon we learned to withhold our true thoughts and to bury our feelings deep inside -- so deep that we may have lost touch with them ourselves. These consequences of our self-expression were painful, and it didn’t take us long to realize and appreciate the soothing relief we could find with a few cookies or a big dish of ice cream.
So now, when it is important for us to speak up as adults we may feel fearful. This is understandable given the ways our communication may have been received in the past. Ask yourself what is your worst fear if you speak up in the particular situation that concerns you. The ask, “is this fear realistic?” What’s the worst thing that could happen? Sometimes knowing what your greatest fear is can dispel the power you have given away in anticipation of a confrontation or rejection. It is easier by far to swallow a brownie than to tell your neighbor you don’t want to care for her child again. But, if you don’t speak up, and she doesn’t happen to be a mind reader, nothing will change and you will likely go on eating an endless supply of sweets, gaining weight, and harboring greater resentment towards her for taking advantage of you and towards yourself for allowing her to. Then you will need more anesthetic sugar fixes to keep that anger and resentment at bay.
So it is vital that you learn to assert yourself and communicate what your wants and needs truly are. You deserve to ask for what you want and to express yourself. Your feelings are no more or less important than anyone else’s. You can always ask for what you need and express all that you wish to express. This earthly life is your experience, and you are responsible for creating the experience you want. Others around you are responsible for creating their own life experiences. You can’t live your life to serve their needs to the exclusion of your own. Nor can you expect others to read your mind, discover what your needs are, and live their lives in service of you. Each of us must make our own choices and create the most positive, joyful life possible.
Here is a simple communication formula that many find helpful to express their thoughts and feelings.
(feeling) (behavior)
I feel___________ when you_____________. For example, “I feel angry when you leave your clothes all over the floor.” To use this formula effectively, you will first need to learn how to recognize and name your feelings. Once you are clear about how you feel, you can then name a specific behavior that you would like to address with the other person. In a perfect world, they might respond to your communication by saying something such as, “Oh, I am sorry. I will now pick up my clothes since I now know you don’t like me to leave them on the floor.” Chances of that happening, however, are slim. Usually you will have to tell them more than once. If they still do not respond to your request, it is time to add to the communication formula and to name a consequence.
(feeling) (behavior)
I feel___________ when you_____________ and if you
(consequence)
continue,_________________.
For example, “I feel angry when you leave your clothes all over the floor and if you continue, I will throw them out the bathroom window.” Now, your consequence must be appropriate to the crime and something you can actually do. Then you must follow through. If you communicate clearly using this technique, people will begin to take you seriously, and you will no longer feel helpless and invisible. Try it and see!
As mentioned in The Taming of the Chew, if you are lacking good communication and assertiveness skills, investigate opportunities in your area for groups or classes where you can learn and practice these essential skills. Knowing how to speak up and to stand up for yourself will empower you, and you will not need food as medication
So now, when it is important for us to speak up as adults we may feel fearful. This is understandable given the ways our communication may have been received in the past. Ask yourself what is your worst fear if you speak up in the particular situation that concerns you. The ask, “is this fear realistic?” What’s the worst thing that could happen? Sometimes knowing what your greatest fear is can dispel the power you have given away in anticipation of a confrontation or rejection. It is easier by far to swallow a brownie than to tell your neighbor you don’t want to care for her child again. But, if you don’t speak up, and she doesn’t happen to be a mind reader, nothing will change and you will likely go on eating an endless supply of sweets, gaining weight, and harboring greater resentment towards her for taking advantage of you and towards yourself for allowing her to. Then you will need more anesthetic sugar fixes to keep that anger and resentment at bay.
So it is vital that you learn to assert yourself and communicate what your wants and needs truly are. You deserve to ask for what you want and to express yourself. Your feelings are no more or less important than anyone else’s. You can always ask for what you need and express all that you wish to express. This earthly life is your experience, and you are responsible for creating the experience you want. Others around you are responsible for creating their own life experiences. You can’t live your life to serve their needs to the exclusion of your own. Nor can you expect others to read your mind, discover what your needs are, and live their lives in service of you. Each of us must make our own choices and create the most positive, joyful life possible.
Here is a simple communication formula that many find helpful to express their thoughts and feelings.
(feeling) (behavior)
I feel___________ when you_____________. For example, “I feel angry when you leave your clothes all over the floor.” To use this formula effectively, you will first need to learn how to recognize and name your feelings. Once you are clear about how you feel, you can then name a specific behavior that you would like to address with the other person. In a perfect world, they might respond to your communication by saying something such as, “Oh, I am sorry. I will now pick up my clothes since I now know you don’t like me to leave them on the floor.” Chances of that happening, however, are slim. Usually you will have to tell them more than once. If they still do not respond to your request, it is time to add to the communication formula and to name a consequence.
(feeling) (behavior)
I feel___________ when you_____________ and if you
(consequence)
continue,_________________.
For example, “I feel angry when you leave your clothes all over the floor and if you continue, I will throw them out the bathroom window.” Now, your consequence must be appropriate to the crime and something you can actually do. Then you must follow through. If you communicate clearly using this technique, people will begin to take you seriously, and you will no longer feel helpless and invisible. Try it and see!
As mentioned in The Taming of the Chew, if you are lacking good communication and assertiveness skills, investigate opportunities in your area for groups or classes where you can learn and practice these essential skills. Knowing how to speak up and to stand up for yourself will empower you, and you will not need food as medication
Monday, August 3, 2009
How do we break the overeating cycle?
Sorry to have been away from my blog these past weeks. Vacation was wonderful and although I intended to keep up with things, my urges to hike and relax and eat fabulous food were stronger. So now I am back and no more trips are planned for a while. Thank you for your patience and I welcome you back to my weekly posts. Please do be in touch. I would love to hear from you with your questions, concerns or ideas for coming posts.
Millions of people can't stop eating even though they have already eaten more than enough to fuel their bodies. Most of us will do this occasionally. During these times when we overindulge we are likely to feel unhappy, frustrated and discouraged. Our self-esteem level plummets and, even though we may realize that we are damaging our health, we feel helpless to stop. Did you ever wonder why that is? There are many reasons.
We are constantly flooding with emotion and seldom paying attention to what the messages are that our feelings are delivering so faithfully to us. Cues in our environment drive our behavior and when we are faced with variety or excessive portions of foods high in sugar, fat, and salt most of us will overeat. Our desire for our sugar/fat/salt “fix” or reward is so strong that it usually trumps our desire for balance. This is the point where our overeating behavior crosses the “what the hell line” that I talk about in The Taming of the Chew. We then have little or no regard for the consequences of our repeated binging behavior.
Where the numbers on the scale settle is not because of a set point but instead a result of our motivation, how we seek certain foods to soothe our emotions and food's availability and the portion sizes that face us when we are served a meal. So, if cues are constantly surrounding us to eat and the urge for reward gets set in motion then how do we break the cycle of that eventually becoming a habit?
I have a list available of 30 tips to control overeating. If you would like a free copy, just email me at denise@deniselamothe.com and I will send you a copy. Meanwhile, enjoy the day!
It's good to be back!
Warmly,
Dr. Denise
Millions of people can't stop eating even though they have already eaten more than enough to fuel their bodies. Most of us will do this occasionally. During these times when we overindulge we are likely to feel unhappy, frustrated and discouraged. Our self-esteem level plummets and, even though we may realize that we are damaging our health, we feel helpless to stop. Did you ever wonder why that is? There are many reasons.
We are constantly flooding with emotion and seldom paying attention to what the messages are that our feelings are delivering so faithfully to us. Cues in our environment drive our behavior and when we are faced with variety or excessive portions of foods high in sugar, fat, and salt most of us will overeat. Our desire for our sugar/fat/salt “fix” or reward is so strong that it usually trumps our desire for balance. This is the point where our overeating behavior crosses the “what the hell line” that I talk about in The Taming of the Chew. We then have little or no regard for the consequences of our repeated binging behavior.
Where the numbers on the scale settle is not because of a set point but instead a result of our motivation, how we seek certain foods to soothe our emotions and food's availability and the portion sizes that face us when we are served a meal. So, if cues are constantly surrounding us to eat and the urge for reward gets set in motion then how do we break the cycle of that eventually becoming a habit?
I have a list available of 30 tips to control overeating. If you would like a free copy, just email me at denise@deniselamothe.com and I will send you a copy. Meanwhile, enjoy the day!
It's good to be back!
Warmly,
Dr. Denise
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