| Page 103

Thoughts on Breaking Down the Binge

Posted on August 15, 2013 by kissmybroccoli

If you’ve been there, you know.

You know how it begins and ends with pain. The negative feelings, the stress, the anxiety…it’s just too much. You need comfort. You find that comfort in those first few bites. They taste so good and make you feel happy. You forget about those negative feelings, the stress, the anxiety. Then happiness gives way to numbness as you slip into a trance and you begin to feel nothing….ah, bliss. But eventually you start to feel the pain again, only this time it’s not just emotional, it’s physical. You feel sick to your stomach and sick of yourself.

You had a binge.

On Tuesday, I had the privilege of attending a webinar hosted by Jamie of Studio Eats called Breaking Down the Binge. There were over 200 attendees present which just goes to show how many of us out there are affected by this. After going through three months of coaching with Jamie, none of the information was really new to me, but it was helpful to hear some of this again and I wanted to share a couple of points (and some added perspective) with you guys…

How do you stop?

Binges can happen for a variety of reasons, but most have nothing to do with food at all! It usually comes down to two main things: the dieting mentality and emotional issues. If we keep thinking in terms of “good” and “bad” and deprive ourselves of foods we love, then of course, eventually we will binge, but what a lot of people don’t realize is the emotional side of things. Emotional issues can be as simple as having a crappy day at work or as complex as feeling trapped in a job that you hate. What you have to do is see the binge as a red flag…an opportunity to evaluate your life and see what is missing.

For one time issues, you need a LIST…
List activities that calm you down or have a friend to call and vent to. Either distract yourself from your negative feelings or find a healthy way to release them like journaling, heading to the gym for some kickboxing, or one of my favorites, slipping into
CLEAN ALL THE THINGS mode (all hail the magical healing powers of the scrub brush!).

For recurring issues, you have to play an ACTIVE ROLE in your life…
Make changes where necessary…this may mean looking for a new job, reevaluating relationships, or learning to accept your body the way it is. Life is too damn short to be unhappy!

What do you do after it happens?

Sometimes binges are just inevitable. Forgive yourself and move on! If you play the guilt/shame game, it will only land you in a seemingly never-ending binge cycle. The key is to wake up the next day with a plan…

1. Structure your meals.
Just to get back on track, allow yourself to have a little structure. Plan meals and snacks…and even if you don’t feel very hungry, eat small portions (from a plate!) at those set times. If you skip meals, you may end up ravenous by the end of the day which will only put you back where you began.

2. Build in two self-care activities.
Go easy on yourself. Be kind. There is no need to continue the punishment. Work in time throughout the day for activities you enjoy and that make you happy whether that be a walk after lunch or a trip to the salon for a pedicure.

3. Dress comfortably.
You’re not going to feel any better in pants that are cinching at the waist and serving as a constant reminder of the binge. But don’t just put on yoga pants and a t-shirt…wear something that makes you feel pretty…put on some makeup…go back to the days of your childhood when you felt like a princess playing dress up! 🙂

4. Enjoy light exercise.
DON’T go out and run five miles to “make up” for your “indiscretion.” It’s over and done with! DO move your body in ways that feel good…soak up those endorphins and SMILE!

5. Think about the reasons behind it and make changes!
Sit and meditate, journal, or heck, put your kitchen table on Craig’s list…just do SOMETHING that helps make some change in your life for the better.

Because it’s time to smile be happy!

I want to thank Jamie so much for not only hosting this webinar, but also helping me in healing my relationship with food. I honestly don’t think I could have made all the progress I did in the time that I did without her help. If you EVER feel that you could benefit from having a health coach or even just have some questions to ask, please don’t hesitate to shoot her an email!

What are your go-to stress reducing activities?

When was the last time you smiled?

Posted in Personal, Thoughts | Tagged bingeing, emotional eating, happiness, health, life, recovery | 37 Comments

WIAW: Truth AND Dare

Posted on August 14, 2013 by kissmybroccoli

First, I want to thank you guys SO much for all the heart-warming comments you left on yesterday’s post. I feel better since “coming out” with my struggle on body image and it really helps knowing that I have not only your support, but your empathy and encouragement as well!

And second, Happy Wednesday!

Be sure to head on over to Peas & Crayons for this week’s foodie celebration!

Now normally, I would flood your computer screen with eats from the previous week…salacious salads and all kinds of other foodporn, but unfortunately this week, I’ve got nothing. Instead of dancing around the truth, sweeping the crumbs under the rug, and basically hiding from shame, I’m just gonna come out with it.

This is what last week looked like in terms of food…

All while sitting in the floor of my pantry.

I had a cookie…and then another…and the next thing I know, HALF the package was gone and I was covered in crumbs. I was overcome by stress and battling insomnia. I was looking for comfort. But as I reached for that cookie, I told myself I was weak. I knew a binge was coming but instead of facing my fears, I let it consume me. I binged on foods that I kept telling myself were “junk” (except for the peanut butter) and because I felt like I’d lost my willpower, the trust I had in myself around these kinds of foods vanished. Yes, I could have just packed them up in a box and hid them from myself or thrown them all in the trash, but you know what?

That would have solved absolutely nothing.

It would only have perpetuated the power that these foods have over me. Food is NOT the enemy and this is NOT an issue of willpower. That package of cream-filled ~~crack~~ (holy mother of discount) cookies does not want to make me fat and pre-diabetic. I know not everyone out there has a problem with binge-eating, but I do know that there are quite a few people who won’t allow themselves to have certain foods because they don’t trust themselves. But the real problem is not the food at all…it’s the mindset behind the food. There is no good and no bad food…there is no reason to feel guilty for craving certain things and enjoying them…as long as they make you happy.

So today, I DARE you…

Have a cookie…eat some ice cream…dip a spoon into the peanut butter jar…or have that slice of pizza. Eat something you love but wouldn’t normally have and SAVOR it. Soak in all the happiness and excitement behind the taste of that food. Take the fear away, and gain back the trust in yourself.

What food would you chose for your dare?

Posted in Personal, What I Ate Wednesday | Tagged bingeing, cereal, cookies, emotional eating, graham crackers, peanut butter, popcorn, trail mix | 36 Comments

Truthful Tuesday

Posted on August 13, 2013 by kissmybroccoli

You know how the saying goes, “Fake it till you make it”?

Well, I’ve never been good at that.

While I can say that my excitement from this weekend was 100% genuine, there are a few things that have been on my mind lately…a few things that I’ve been trying to pretend away…a few things I think would just be better if I said them out loud.

Allow me to preface my purging of thoughts with this little nugget of info: In less than TWO WEEKS, I will on the sunny beaches of Panama City, Florida. Whether or not I’ll be dressed in a burqa is still up for debate…

1. Secret thoughts
When the man-friend first told me about the trip a couple of weeks ago (we’ll be joining some friends at their condo), I knew I’d have to ask off for work and honestly, with such short notice, I didn’t really think the time would get approved. I also think I was secretly hoping that it wouldn’t and this is why…

2. Muffin tops
Over the last month or so, I’ve put on some weight. I don’t know exactly how MUCH weight because I feel it would trigger negative behaviors if I stepped on a scale right now, but I know that a lot of my pants are fitting tighter.

It’s completely understandable that I’ve gained weight. I mean, I’m still struggling with my flexibility since my surgery and well, since I’m being completely honest, I’ll go ahead and say that I’ve lost just about ALL my motivation to work out. Yesterday was the first day I’ve stepped foot in the gym in over a MONTH! Plus, there’s been yogurt feasts, barbecues, and oh yeah, SEX cake!

3. Reflections
A couple of weeks ago, I was so excited to tell you guys about the progress I had made the area of self-love and how I planned to continue with my “I love you” exercise until I could look in the mirror and see that sexy beast looking back at me. Well, shortly after typing that post, my old “friend” insomnia decided to make a visit and let’s face it, the less sleep you get, the more you eat, and the less you feel like doing anything other than carving an indention of yourself into the couch while marathoning Orange is the New Black on Netflix.

4. Fears
Now I’ve got a problem. I have a week and a half to find a swimsuit and at least a COUPLE ounces of self-confidence. I’d be lying if I said I haven’t wished I could just quit eating and magically shed a few pounds. Last week, I stressed out about it so much that I basically slipped into “last supper” mentality. I felt fat, which led to dieting thoughts, which led to dieting prep (aka, “EAT ALL THE FOOD!”). I know this is completely irrational, but I can’t help it…I’m an emotional eater and I always feel like the solution to my problems is in the bottom of a cereal box! Seriously though, all I can think about is love handles, horrible fluorescent lighting, and how I just wish for a second that we could go back to the 19th century when it was considered inappropriate to show an ankle!

5. Plans
All fears aside, this is happening. I WANT to go to the beach. I WANT to play in by the ocean. I WANT to have a good time with my friends. I DON’T WANT to constantly be thinking of ways to hide my body. This weekend, I’ll have time to shop. Until then, I’m going to straighten up, put down the box of cereal and my irrational thoughts, and surround myself with positive words and support like these…

Chelsea’s post is actually what prompted me to “come clean” today.
This post from Amanda was something I really needed to read again.
As are the principles of Intuitive Eating.
And speaking of, I just stumbled over this gem on the IE website.