Tummy Troubles?

Tummy Troubles? Here is what to expect as you change your eating habits.

On Gastrointestinal distress, re-feeding, normal eating and metabolic recovery.

If you’re in recovery from an eating disorder, then chances are that you are probably experiencing A LOT of digestive issues and overall “gastrointestinal distress.” It’s super common to experience these symptoms: stomach aches, bloating, constipation, diarrhea, excessive gas, nausea, acid reflux, indigestion and premature fullness, also known as delayed gastric emptying. It’s important to know that feeling gastrointestinal distress is actually ‘normal’ as you begin to learn to eat ‘normally’ again. This is often called re-feeding.

Delayed gastric emptying and subsequent symptoms are indicators of a sluggish metabolism caused from inadequate nutrient and caloric intake. Simply put, not eating enough food (aka calories) causes your metabolism to decrease. When this happens, all body processes slow down but you will notice this as intestinal upset as the food is moving through the GI tract at a slower than normal rate if you had an otherwise normal metabolism.

Most people who are in treatment for any type eating disorder, regardless of diagnosis, will struggle with these behaviors: restricting, bingeing and purging. These behaviors cause the muscles lining the entire digestive tract from the esophagus to the anus to become de-conditioned and “shrink,” so food empties very slowly. Food will literally hang out in the stomach or bowel for hours, causing gas, bloating and pain.

Digestive enzymes that help break down food and healthy bacteria in the gut are reduced, so extra gas is produced as bacteria “ferments” partially digested food that is hanging out in your digestive tract.

Why does your body do this? Simple answer is that your body is just trying to keep you alive and if you are slowly starving it of vital nutrients, it will down regulate everything as it becomes more efficient with a lower intake of energy (calories). By the way, calories produce heat in your body, so you might also feel colder than most people too, especially if you are restricting energy intake.

Also, important to note, that if you are purging (throwing up after eating) this creates even more distress on your stomach and additionally decreases your metabolism. It’s estimated that one purge a day can reduce the metabolic rate by 13%! Purging really confuses your body into thinking it’s going to starve. What most people don’t realize is that by the time they purge, over 50% of those calories have already been absorbed. Yep, you heard me right. Once you start eating anything it starts to digest rapidly (starts in the mouth), and by the time the food reaches the stomach, 50% of those calories have already been absorbed. So, in reality it’s not the most efficient way to “get rid” of calories. People think bulimia helps with weight loss, but over time, weights of those who purge usually go up because of the metabolic toll it takes.

If you are purging then you will most definitely suffer from delayed gastric emptying; this means the food hangs out in the stomach longer than ‘normal’ causing severe stomach pain, bloating, indigestion, acid reflux, and consequential constipation.

How do I feel better and relieve the GI distress?

This is where the poison is the medicine so to speak. The only way to feel better is to EAT MORE = follow the meal plan. When you first begin to follow a meal plan, you may feel more bloating than normal. This is an unfortunate reality, as gas combined with food will cause distention in the abdominal region. You may notice that your belly protrudes; this is due to weakened abdominal muscles as well. Have patience — this will resolve with regular meals and snacks. Wear comfy stretchy clothing and drink plenty of water.

The best treatment for gas, pain and bloating is to continue eating at regular intervals. Follow your meal plan as outlined by your dietitian/nutritionist. This entails eating at regular intervals throughout the day as well as eating from all the food groups: carbs + proteins + fats.

·      Start with breakfast within the first hour of waking and snacks and meals are spaced about every 3-5 hours apart. 

·      Fiber rich foods combined with plenty of water. Fiber in foods will help alleviate constipation but needs to be taken with water throughout the day. Both soluble and insoluble fiber sources are important:  whole grains, nuts, seeds, fruits and vegetables.

·      Fiber and water need to be combined to promote absorption and increase metabolism; it’s generally recommended to drink 8 (8oz) cups daily.

·      Eat enough FAT: be liberal with added oils, nuts, avocado, seeds, butters, etc. Fats will help get your bowel moving more regularly. They provide the essential lubricant for good bowel movements to happen. Fats also increase the rate at which you metabolize fats. Contrary to popular fears, eating fat does NOT make you fat!  

·      Reduce or cut out your intake of sugar-free gum, mints, candies and excessive quantities of raw fruits and veggies. Another contributing factor to “belly bloat” is sorbitol and fructose, natural sugars that are found in sugar-free gum and mints, as well as raw fruits.

·      Your doctor might recommend medications such as Reglan and or Creon to help food move through your system faster.

·      When you start eating more regularly, you may have frequent bowel movements and even diarrhea. It’s helpful to add soluble fibers such as, oatmeal, chia seeds with applesauce, rice, etc.

·      Digestive enzymes such as papaya, bromelian and lactase may help with gas and bloating. These natural enzymes are depleted with food restriction.

·      Peppermint oil (sold in capsules) and mint tea have been shown to have to antispasmodic effects to help with abdominal discomfort. These compounds seems to help slow the natural peristalsis of the gut by calming muscle contractions in the stomach and intestines. (Not advised if you have acid reflux.)

·      Acid reflux remedies: try one tablespoon of apple cider vinegar or lemon juice before meals to restore balance.

What about IBS, Irritable bowel syndrome, and food allergies?

Digestive distress can show up and might indicate IBS or potential food sensitivity or even an allergy. This can be a slippery slope as avoidance of foods is contraindicated in the recovery process. If you start eating gluten or dairy again after having avoided these foods for a while, you might feel some discomfort, but that is not always because of the gluten or lactose. Many with eating disorders will claim gluten or dairy is the cause of their GI upset, but it is often the rules of the eating disorder at play so that these foods can be restricted. It’s important to eat all foods containing gluten and dairy to normalize the metabolism, as well to encourage the process of making peace with all foods via the legalization process. If some foods still cause gastric distress even after weight and metabolism have been restored, then this would be the time to possibility experiment with eliminating some foods. If it is done in the early stages it will reinforce the eating disorder and diet mentality that those foods are ‘bad’ and need to be avoided to feel good.

The good news is that for most everyone recovering from any type of eating disorder, all GI upsets will completely resolve over time. It can take about a month of “normal” eating for symptoms to improve. So, as always, patience is key.  

Nutrition Therapy: Indicators in the Recovery Process

Nutrition Therapy: Indicators for Recovery

Metabolic Recovery via meal plan: your individual meal plan is designed to correct any nutritional imbalances, increase/restore your metabolism to “normal”, reduce food cravings, decrease anxiety driven hungers, improve sleep patterns and thermoregulation (not feeling cold), stabilize weight to genetic set-point.

Weight: ability to maintain weight within a healthy range by eating a wide variety of foods. Restoration of menses without hormones. Discontinuation compulsive weighing oneself, and other external methods of tracking “progress.”

Consistent eating patterns throughout the day: Eating in regular intervals (every 3-5 hours). Eating regular meals helps protect against urges to engage in restricting behaviors, binging, purging, and other ritualistic eating behaviors. Avoid grazing and night eating.

Flexibility with all foods: ability to eat all foods without knowing the exact calorie/nutritional content without fear of weight gain. Ability to eat a wide variety of foods without fear, anxiety, guilt or the use of compensatory behaviors. Incorporation of feared foods on a regular basis. Expansion of all foods to meet protein, essential fatty acids, carbohydrates, vitamin, mineral, water and other nutrient needs.

Social Eating: Feeling comfortable eating out socially at restaurants and with family/friends. Feeling comfortable with ‘spontaneous’ eating situations.

Joyful Movement: activity levels are appropriate without feeling compulsive. Learning how to move body for fun/joy not just to ‘burn calories.’ Sense of physical well-being.

Restored GI function: improvement of sluggish metabolism will improve constipation, diarrhea, bloating, and other gastric discomfort. Discontinued use of laxatives and diuretics. Ability to eat without feeling full too quickly (delayed gastric emptying).

Food & Body Image Preoccupation: decreased amount of time spent thinking about food and body weight to less than 20% of conscious time per day. Elimination of calorie counting, label reading, restrictive eating, food hoarding and other obsessive food behaviors. Ability to eat food that is not weighed or measured.

Mindful and Intuitive Eating: ability to recognize hunger and respond by eating promptly and adequately. Ability to understand normal levels of fullness and tolerate the feeling of food in your stomach. Eating with minimal or no distractions. Discontinued use of appetite suppressants.

Acceptance of Self: ability to accept one’s body size and shape and refusal to pursue dieting. Not allowing body preoccupation or shame to interfere with participation in social events and outings.

 

How long does it take to recover? Stages of Breaking Free.

How long does it take to recover? Stages of Breaking Free.

Stages of Breaking Free ~ Recovery Stages ~

 

I get asked a lot from clients, “How long does it take to get better? Is full recovery possible?

In the beginning, it is often hard to trust the process of letting go and surrendering to the unknowns of recovery. It is a long process to “get better” – remember that you did not fall into your eating disorder/disordered eating overnight- so you will not fall out of it quickly either. It took years of habits to form and the unconscious belief system has quite the hold on behaviors. Behavior change in general takes many months, or even years (for some). It is very helpful to work with a therapist who has ‘been there’ and ‘done that’ so that you know there is a way out of this suffering around food and weight worries. When I was breaking free from my own addiction to dieting, I attended a Geneen Roth workshop and found her stages of breaking free super helpful in my recovery process. It is so relieving to know that there is a predictable set of physical and emotional aspects to each stage of the process.

Although I find it still frustrating because we don’t know exactly how long each person needs to progress through each stage, it is however, almost a guarantee that one will progress and the struggle will eventually end. *Caveat here is: you gotta show up and keep doin’ the work in therapy. Journal your feelings. Feel them. Cry it out. Talk to your friends. Dance it off. Paint. Read. And so on. Or, as I like to say, “the only way out is through.”

 

Stage 1

Acknowledging that there is a problem, and that the problem is more complex than simply wanting to lose weight, and that dieting does not, and will never, resolve it.

 

Stage 2

Beginning/Rebelling Against the Years of Deprivation

 

Physical Aspects:

·      Eating mainly (what were previously) "forbidden" foods; eating all the time- not just when hungry and until satisfied.

·      Learning what hunger, satisfaction, and fullness feel like.

·      Learning what makes eating pleasurable (i.e., sitting, not reading or watching TV, eating slowly, etc.).

·      Possibly gaining weight.

 

Emotional Aspects:

·      Relief and exhilaration at not dieting.

·      Panic and fear that this stage will go on forever, and that because this looks like a binge, breaking free is no different from binging.

·      Sometimes there will be a feeling of hopelessness, a feeling that there is no end to compulsive eating.

 

Tips:

·      Don't panic at the weight gain. It is not atypical, and it is a natural reaction to years of deprivation. You will not gain a hundred pounds.

·      Throw away your scales, or paste your ideal weight on them.

·      Try to distinguish between foods you think you want (because before you weren't allowed to have them) and foods that you really do want in the present moment.

·      This stage will end. Do not go on another diet because you are afraid the stage will never end.

 

Stage 3

"The Middle" Nitty Gritty/Learning-to-Trust-and-Befriend-Yourself Stage

 

Physical Aspects:

·      Eating without guilt.

·      No more bingeing.

·      Weight stabilizes.

·      Distinguishing foods you really like/want from those that were previously forbidden.

·      Ability to eat only a bite or two of chocolate.

·      Foods other than sweets begin to taste good - you learn what nourishes you.

·      You begin to have faith in body-wisdom as you see that you can eat what you want and not gain weight.

·      You eat when you are hungry although, often, don't stop at just enough.

 

Emotional Aspects:

 

·      The mind still wants more food than the body, which is a little difficult to accept.

·      A lot of joy in realizing that after all these years, your body can still get hungry.

·      A sense of power develops as you see that you can control food - it no longer controls you.

·      This is the hard-work stage: You can stop eating when you're not hungry, and the emotions that drove you to eat in the first place surface. If you are willing to work with yourself, you develop ways of dealing with your feelings other than using food. Some of these ways are:

o  Keeping a journal.

o  Being in therapy.

o  Talking with friends about your feelings.

o  Expressing your feelings as they arise.

 

You learn that food isn't all that's good or pleasurable about life. You learn many other ways of nourishing yourself:

 

o  Taking walks, baths, naps.

o  Reading.

o  Going to movies.

o  Meeting with friends.

o  Getting a massage.

o  Doing something you've always wanted to do.

o  Writing.

o  Dancing.

 

You begin to value things about yourself other than your body - and begin to realize that other people value you as well.

 

Your values about living change as you see that you can feel happy and satisfied without being thin; your inner life becomes important.

 

Tips:

o  Weight loss might occur but this is not the predominant characteristic of this stage.

o  What is predominant is the shift you make from viewing yourself as an out-of-control human being to one who can make choices that will nourish yourself.

o  This stage is the most difficult one because of all the feelings that arise, and it takes "an ocean of patience" and renewed commitment to the Breaking Free/Recovery process. Remember that this is a stage, and that it will end.

 

The fear that often occurs in this stage is that if you deal with your compulsive eating and lose weight, you will no longer have an excuse (i.e., your fat) on which to blame all your "failures" - and that's true! But on the other hand, you'll have more available energy. You'll feel better about yourself, and you won't need an excuse.

 

Stage 4

The Joys of Breaking Free/Joys of Recovery

 

 

Physical Aspects:

·      Weight loss occurs - slowly!

·      You eat what you want, stop when you're satisfied.

·      What you want has drastically changed from Stage two. What you want now are usually nourishing foods with occasional or small bites of sweets instead of large amounts of sweets and occasional [healthy foods].

·      You enjoy your body. You accept your body, even though it is not perfect.

·      Food becomes delightful, rather than a source of pain.

·      When you're not hungry, you don't think about eating.

·      You can go anywhere; have any kind of food in front of you, without going on a binge/eating compulsively.

 

Emotional Aspects:

·      You ask for what you want as well as eat what you want.

·      You feel better about yourself than you ever imagined you could feel. You are self-confident, self-trusting.

·      This confidence and trust extend into many other areas of your life - your work, your relationships.

·      Since your life is no longer revolving around food, you have more energy with which to live.

·      You have many more skills with which to deal with problems.

Tips:

o  Sometimes you, like anyone else, will overeat. But now you will not take it as a sign that you are a failure.

o  Your weight will fluctuate by five to eight pounds from season to season. Sometimes you will want to eat more than you do at other times. That's okay - sometimes your body needs more food.

 

Where Are You in the Recovery/ Breaking Free Process?

 

Some people are in Stage 2 and Stage 3 simultaneously; some people take a year to go through stage 1 and 2 and two months to go through Stage 3. Wherever you are is absolutely fine. And as long as it takes you to complete each stage is absolutely fine. Judgment has no place in any part of the recovery process.

 

I am in Stage ____. The food issues I am dealing with in my life right now are __________________________________ and ________________________________.

Wherever you are in the stages, acknowledge yourself for the effort it's taken to get there.

As always, be kind and nice with yourself for being wherever you are – at any stage. Know that you are on THE PATH, and that every day, every step, you will be getting closer and closer to freedom.

Lastly, the picture of the mannequin was taken at a tiny shop in Hanoi Vietnam where I traveled this past spring. The shirt says, NEVER GIVE UP. A great life mantra to follow!

Love, light and cupcakes to you ~ Karen

#anitdietingproject

#mindfuleating

#intuitiveeating

 

Adapted from: Geneen Roth's Four "Stages of Breaking Free"

from her book, Why Weight? A Guide to Ending Compulsive Eating

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Food Fears: How to Make Peace with All Foods

Food Fears: How to Make Peace with All Foods

Do you feel guilty after eating a cookie?

Do you agonize over going out because of all the food that will "tempt" you?

Do you wish you could eat "whatever" and not gain any weight?

Do you avoid foods you consider "fattening" but secretly wish you could eat them? Maybe you do eat them- but only in secret and often ends in overeating or binging.

Are you getting exhausted with having to manage feared foods?

If so, let's start by looking more closely at your "feared foods"... 

Make a list of different foods according to how “safe” versus “scary” these are to eat.

On a piece of paper, draw 3 columns to divide between SAFE~MEDIUM RISK~HIGH RISK Foods

Make a list of all the SAFE foods~

Make a list of all the MEDIUM RISK foods~

Make a list of all the HIGH RISK and/orUNTOUCHABLES

Get clear on the fears that each food elicits. Where does that fear come from? What or who supports this fear? What are the facts about that fear? What is the message you tell yourself about the fear?

 

4 Steps to challenge your food fears and create more ease with eating

 

Step 1: Identify your beliefs about ‘scary’ foods and what is preventing you from eating them. Awareness is key to making ANY behavior change.

·      Is eating a Twinkie scary? If so, what is the fear? What do you think will happen if you eat a Twinkie?

 

Step 2: Look deeper into the distorted beliefs about these foods and educate yourself on the scientific facts. Be open to learning and accepting new information.

·      Learn the facts on how many nutrients and calories your body needs everyday to perform well. Can eating a Twinkie fit within a daily caloric range and still fall within the “healthy eating” definition?

·      If fear of weight gain is up for you with eating Twinkies, let’s learn about the amount you would have to eat or overeat to gain or lose weight. Although not recommended, one could conceivably eat a diet of just Twinkies and lose weight… just sayin’….

·      What happens when other people (who don’t have an eating disorder) eat a Twinkie? Are they able to stop at just 1 Twinkie? Do their thighs suddenly contort to look like giant Twinkies?

 

Step 3: Use the facts to challenge the old belief and fears.

·      Affirm and practice new thoughts about particular foods that are based in your own truth, using your own words. Repeat to yourself often: “Eating a cookie with lunch is a great way to balance out carbohydrates and prevent deprivation. Avoiding cookies is a set up to crave more sugar, not less.”

 

Step 4: Move into the risk-taking zone to become more comfortable with discomfort. This involves eating the ‘scary’ or higher risk foods on the list, one at a time, slowly and systematically. 

·      Agree to systematically eat a specific food on the list within a specific time.

·      Eat a specific amount of food from each group. “This week I commit to eating at least one medium risk food everyday.”

·      Remember that real life will provide you plenty of opportunities to challenge yourself with eating higher risks foods; the birthday parties and holiday celebrations are growth opportunities along your recovery journey.

 

As you continue to work your way down the list of feared foods, you will over time become MUCH more comfortable with eating these foods. This process does take a long time, so be very patient with yourself. After a few months of making progress with the feared foods, it can be helpful to re-write the list. Write a new list and save the old one so that you can track your progress.

 

Your commitment to show up and continue to be in the ‘gray zone’ of discomfort will help you to achieve a lot more flexibility and fun with your eating. Remember, you did not develop your eating disorder overnight, so your will also not be letting go of your food fears quickly either. Making peace with ALL foods will take months, but over time, you will begin to notice a shift in your relationship to foods being more joyful, peaceful and just a whole lot easier compared to holding onto the list of eating disorder rules and avoiding the ‘forbidden’ foods. Making peace with foods takes time but the peace and freedom that ensues is well worth the effort.

#antidietproject 

#intuitiveeating 

#mindfuleating 

 

 

 

 

 

 

 

 

 

 

 

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On Intuition and Wherever You Go, There YOU Are...

Thoughts on #intuition #meditation #mindfulness #mindfuleating #intuitiveeating #solotravel

Hello friends!

First off, I would like to apologize for my absence. As some of you know, I have been on sabbatical this year.

I packed my carry on suitcase and left the good ol’ US of A in January to travel to 7 countries in 5 months. My incredible solo journey took me to: Australia, New Zealand, Bali, Thailand, Vietnam, Cambodia and Laos. 

Now that I’m back, I’m excited to share some insights and lessons learned along the way.

As the title of this blog states, “ Wherever You Go, There You Are.” This quote from Jon Kabat-Zinn captures the notion that we can’t hide or run from ourselves no matter how hard we try; that all of our “stuff,” or “baggage” will also check themselves onto our flight. Even if that flight is destined to some island paradise.

When I decided to take a sabbatical, I knew I wanted to travel alone, and I also knew I did not want to do a lot of planning. This was quite intentional because in my default life, I am very much the planning type. With that, I wanted to challenge myself to sit with the uncertainty of not knowing where and how and what was going to happen next.

At times, this felt quite uncomfortable and I sat with a good deal of anxiety at times, but somewhere, somehow along the way, I surrendered. I gave in to really listening and trusting my inner guidance system- my intuition. Traveling alone forced me to rely on trusting my intuition and my intuition became my greatest ally in guiding and protecting me along my journey.

But, here’s the thing. You don’t need to quit your job and travel alone like I did to find your intuition. I do however, highly recommend it! But, seriously, you can re-connect to yourself anytime, anywhere. Your intuition follows you wherever you go. That's the good, and bad news!

If you are new to the practice of intuitive eating/mindful eating, you will know that ONLY YOU can hear your voice, your signals of hunger and fullness. And, only when you are still enough can you access that wisdom. Too many distractions in your life can pull you away from your inner compass, and this can lead to feeling lost or confused- especially as it relates to mindful eating.

About two months into my travels, I decided to attend a silent meditation retreat in Bali. The first rule was no talking. And, there was no cell service. This experience allowed me to deeply drop in so that I could explore areas of my psyche that needed my loving attention.

What I came to learn from a week of silence is that when we are surrounded by almost absolute stillness, our intuition has the chance to come out and play. And, it plays pretty hard when given the chance. This prolonged period of silence really helped my intuition to grow stronger, sharper and louder.  

One of the things I most loved about this experience was its emphasis on Mindful Eating.

At this retreat we ate all our meals in silence- without the distraction of noise from television, music, people talking, cell phones, reading etc.

At first this was a little awkward, and I noticed my habitual pattern of wanting to distract myself. I wanted to read and eat. I wanted to let my mind wander instead of fully being present with the food. There was something inherently uncomfortable about the silence.

After a few silent meals however, it did get easier. And now, months later, I actually prefer to eat with very little to no distractions. With the exception of social eating.

As with any new behavior we are attempting to learn or change, we will eventually be successful with practice, patience and kindness. The same is true as you un-learn old patterns of relating to yourself and begin to apply new skills with mindful eating.

Practice,  patience and kindness.

There are several principals to mindful eating. Here are a few of the basics to start with:

1.  Eat while sitting down

2.  Eat without distraction

3.  Eat what you most want, and without judgment

 

For many, eating without distraction is one of the more challenging behaviors when learning mindful eating.

 

So, try this…

The next time you eat, stop and check in to see if or how you might be distracting yourself from eating.

Please try to do this without being too hard on yourself. Just begin to notice where your attention drifts to, and then gently bring yourself back.

  • When you sit down to eat (first off- please sit down when you eat), just check in to see if your mind wanders somewhere. Get curious. The wandering mind is often a great distraction.
  • Do you want to grab your phone? Do you want to turn on the TV? Is the TV already on? Is loud music on? Are you eating with a partner or friend? Is there a way you can minimize distractions and just focus on EATING.
  • What does the food taste like when you eat without distractions? What does the food taste like while distracted? 

If you are new to mindful eating, this principal can be excruciating difficult. So, again, just notice the part of you that wants to distract. And, as soon as you notice, you can bring your attention and awareness gently back to your plate, to your body, to you breath, to the tastes and experience of the meal.

Remember that learning how to eat more mindfully is a practice and with repetition does get easier as your muscle of tolerating silence and less distractions gets stronger.

As always, be patient and be nice to yourself!

Lastly, I will leave you with some nuggets-o-wisdom shared from power of positivity from the Bali Silent medition retreat (posted on the wall in the common kitchen area); Enjoy.

  •  Always, always, always be thankful.
  •  Sometimes silence is better than being right.
  •  Love is not what you say. Love is what you do.
  • Let go of what's gone, but keep the lesson going.
  •  If it's what you love, never give up. Keep going…
  •  Don't let others steal your peace.
  •  Be patient. Things will get better.
  •  Integrity is everything!
  •  It's OK to be afraid, but don't let fear stop you.
  •  Live in the moment, but look forward to what is coming next.

 

Please share this with a friend or loved one who might benefit from our mindful eating/mindful nutrition community. Thank you!

 

We can save the world, one bite at a time.

Much love, light and good food,

Karen

 

 

Wherever You Go, There You Are.
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Intuitive Eating for the Holidays: 5 Tips For Survival.

Intuitive Eating for the Holidays: 5 Tips For Survival.

Intuitive Eating for the Holidays: 5 Tips For Survival.

 

Want to survive the holiday parties? Worried about over-indulging? Afraid of falling off your diet?

 

Here are 5 tips holiday eating survival guide so you can stay connected during this time of the year.

 

1.     Give yourself permission to eat enough of your favorite holiday foods.

Say what? Yes, you heard me right. The holidays are once a year, so go ahead and enjoy! Avoidance of your favorite holiday foods causes cravings to increase, not decrease which is always going to be a set up to over-indulge in these foods. 

Giving yourself permission to enjoy your favorites is not a license to overeat. Permission to eat WHATEVER you want is contingent on you staying connected to your body. Staying connected to your body while you eat these foods most likely will prevent you from overeating. Overeating happens when there are thoughts of scarcity and deprivation such as, ‘I won’t be able to eat this for another year, so might as well go for another slice.’ When the attention shifts from your body, redirect it back to your internal fullness cues. Notice what your mind is telling you, notice if you start to want to race ahead and eat another without regard to your body cues. Stay connected to your body and listen with curiosity to what your mind tells you.

 

2. Trust that your body knows how to self-regulate.

If you eat too much during this time of the year, your body will make adjustments over time. So what if you gain a few pounds during the holidays? If this puts you over your set point weight, your body will naturally adjust back down over time with ‘normal’ eating, and ‘normal’ activity. It is normal to have seasonal weight fluctuations of a few pounds during the year. It is important to be flexible with these fluctuations knowing that weight is not fixed but rather a fluid range depending on the seasons and activity patterns. The media and magazines exaggerate claims of “holiday weight gain,” instilling fear that that weight gain is inevitable. Basically, we are all doomed to watch our weights balloon year after year if we don’t play careful. The media does a fantastic job of inflating this fear to support a 65 billion dollar diet industry. Fear inspires people to buy diet pills and potions. Turn off your television and stop reading those crappy “health and fitness” magazines that do nothing but instill fear and stress. I wonder how much of this fear actually drives people to stress eat- to numb out the worry and fears by grabbing another cookie. Almost sounds like a conspiracy theory. Jokes aside, I do think that stress eating is driven in part by the need to silence the worry caused from our toxic food culture.

 

3.    Self- care 101: What is self-care?

How do you know when you are stressed out? What does it feel like in your body? How do you cope with stress? Do you reach for the cookies, or do you go for a power walk around the block? It’s important to develop a daily self-care practice to reduce and manage stress. The most effective stress reducing practice is meditation and breathing exercises. Breathing is free and can be done anytime, anywhere. Even as little as 5 minutes a day can dramatically reduce your stress levels. Other forms of self care include: yoga, massage, walks in nature, sleeping in, reading, cooking, dancing, playing music, writing, reading poetry, and other forms of pleasurable escape. When you learn to identify what stresses you out and what needs to be done to take care of yourself, it will be much easier to stay connected to your body. When you have a practice of staying connected to your body, you will be more in tune with your hungers and know how to feed them appropriately.

 

4. Protect your hunger before the party starts. 

Most diet advice is to avoid, manage and suppress hungers- especially around holiday parties. Before you go to the party, make it a practice to check in with your body. Notice your breath. Notice your level of hunger before you begin to eat. What sensations are you feeling? Unlike conventional diet advice, I would recommend going to the party hungry- but not too hungry!

Conventional diet advice is to eat before the party to avoid over-eating. This is actually a set up to eat more, not less. If you want to avoid over-eating, go to the party hungry (but not starving), choose what you most want to eat, sit down, stay connected and enjoy. It’s best to set an intention before going to the party that you want to stay connected and that you want to leave the party feeling satisfied not stuffed. It’s easy to avoid over eating if you know these foods will be around (abundance factor). However, the truth is, that some of these foods are not around much at all during the rest of the year, so this makes it more challenging to stop eating when satisfied. There are some foods that will demand more awareness as well as ‘loving limits.’ Foods that pose a particular challenge to stop at satisfaction require loving limits. Loving limits is a practice whereby you agree to limit yourself in a loving way to protect yourself from feeling stuffed. For example, with Halloween candy, my loving limit might be 5 fun size pieces a day. My hope is to honor this to feel good and to exercise my discipline muscle of wanting to feel good and honor my truth- not saying no out of deprivation or avoidance. If you don’t have a plan with these foods, it is easy to go unconscious and over-consume, or under-consume if you are struggling with unconditional permission. Again, avoidance doesn’t work, but loving limits gives you permission while setting healthy boundaries around how much to support your body in feeling balanced and energized as opposed to stuffed and lethargic.

And, here is the thing about over-eating. If you do over-eat, no big deal. Everyone on the planet over eats. It’s not a crime to over eat, it a normal behavior. Remember that intuitive eating is not perfect eating. Please don’t beat yourself up for not being a perfect eater. Intuitive eating means imperfect eating and with that, occasional over eating. Every time you feel like you didn’t do it right, learn from this and then move on. Tomorrow is a new day to keep practicing and fine tuning your intuitive eating powers.

 

5. Once the parties are over, please do not go back on another diet.

I know it is tempting to want to go back to another diet, especially after the holidays and the winter hibernation that sets in. Remind yourself how every diet you went on only worked short term. Remember that once you went off the diet, the weight came back, plus about 10% more from when you started. The best way to regain a sense of control is to redirect the focus from outside of yourself (scales and diets and points and calories) to inside yourself. Reconnect to your hungers, reconnect to your body. Focus on slowing down enough to hear the subtle cues of hunger and fullness. Practice getting into your body every day to shift the awareness from outside to inside. Your body craves movement just as it craves rest and relaxation. It takes some discipline to train your body to crave this, so in the beginning it does take some effort. One of my teachers once said that it takes great effort to become effortless. Intuitive eating and intuitive exercise is just this- great effort in the beginning before it becomes easy, habituated and integrated.

Wishing you a warm, tasty and healthy holiday season!

 

 

 

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Top 10 Reasons to Give Up Dieting

Top 10 Reasons to Give Up Dieting

Top Ten Reasons To Give Up Dieting

 

#10: Diets don't work. Even if you lose weight, you will probably gain it all back, and you might gain back more than you lost.

 

#9: Diets are expensive. If you didn't buy special diet products, you could save enough to get new clothes, which would improve your outlook right now.

 

#8: Diets are boring. People on diets talk and think about food and practically nothing else. There's a lot more to life.

 

#7: Diets don't necessarily improve your health. Like the weight loss, health improvement is temporary. Dieting can actually cause health problems.

 

#6: Diets don't make you beautiful. Very few people will ever look like models. Glamour is a look, not a size. You don't have to be thin to be attractive.

 

#5: Diets are not sexy. If you want to be more attractive, take care of your body and your appearance. Feeling healthy makes you look your best.

 

#4: Diets can turn into eating disorders. The obsession to be thin can lead to anorexia, bulimia, bingeing, and compulsive exercising.

 

#3: Diets can make you afraid of food. Food nourishes and comforts us, and gives us pleasure. Dieting can make food seem like your enemy, and can deprive you of all the positive things about food.

 

#2: Diets can rob you of energy. If you want to lead a full and active life, you need good nutrition, and enough food to meet your body's needs.

 

And the number one reason to give up dieting:

 

#1: Learning to love and accept yourself just as you are will give you self-confidence, better health, and a sense of well-being that will last a lifetime.

 

From the Council on Size & Weight Discrimination, Inc. 

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Donuts: The Key to a Healthy Diet?

Donuts: The Key to a Healthy Diet?

 

 

The most common way people give up their power is by thinking they don't have any. ~Alice Walker

 

 

Can you eat donuts and still be healthy? You already know my answer to this. But, before I explain, let’s define what healthy eating is in our diet crazed, weight obsessed world.

 

First of all, to define health we need to look at all of the factors that influence health beyond nutrition. There are many factors to consider that have nothing to do with how much kale one eats. What are these other factors? Let’s have a look at a few important ones: high stress levels, poor sleep quality, smoking, chronic dieting, isolation or lack of community, poverty, and exposure to toxic environments and chemicals. In my opinion, Americans over-value and put too much emphasis on the importance of “good” nutrition to achieve “optimal” health. Michael Pollen coins this term, “Nutritionism” whereby food is reduced to nutrients and since we cannot taste nutrients, we need experts, dietitians and nutritionists, to tell us what to eat. Within this framework, nutrition and healthy eating can be measured and controlled; the main purpose of eating is to achieve health and to prevent diet related diseases. Pollen would argue that there are stronger forces that contribute to health beyond the measured and controlled world of nutrition science. The over-concern on ‘proper’ nutrition edges out more important health protectors such as environmental factors like social eating. The environmental, social and psycholglocal reasons to eat are virtually ignored, while reductionist nutrition is over-valued as truth.

 

I agree with Pollen, in that we need to look beyond nutrients for what promotes health. Eating a bucket load of kale alone and isolated when depressed does not promote optimal digestion and health. On the other hand, eating donuts surrounded by good friends and laughter does.

 

It is also important to note that Americans love to follow diets such as the Paleo, Weight Watchers, The Master Cleanse, etc. Statistics show dismal dieting ‘success’ rates. Those that follow diets will develop disordered eating behaviors, such as overeating and weight cycling (weight gain) over time. Dieting, which entails avoidance of foods and/or food groups, causes psychological distress as well as physical stress from metabolic impairment. The antidote to dieting is Intuitive eating.

 

So, what exactly is Intuitive eating, and can it be healthy? Let’s look at a few of the principals of Intuitive eating (IE). Unlike dieting, IE makes room for moderation of ALL foods. This is a critical step in the process of becoming an intuitive eater. Unconditional permission to eat all foods! Yep, you heard me right, all the foods under the sun- from donuts to brownies to kale to corn and back. This way of looking at foods is more neutral, and radically challenges the unconscious cultural habit to judge foods into good and bad categories. Scientifically speaking, most foods have some degree of nutritional value. Even a donut has nutrition. We need to look at foods with critical thinking skills, not magical thinking skills.

 

When all foods are ‘legalized,’ that is, nothing is forbidden and nothing is over-valued, we can then make a choice from body wisdom, instead of a reaction against self imposed rules. When we choose foods from body wisdom, we will naturally seek the right balance of nutrition. When we choose from a reactionary place, i.e. breaking rules or being bad, it leads to unbalanced behaviors, such as overeating.

 

With unconditional permission to eat all foods, no foods or food groups are avoided out of fear. Avoidance of foods is supportive if there is a legitimate health issue.

The beauty about unconditional permission to eat all foods is that it allows you to relax around food. This principal is what prevents overeating. If you know you can have brownies again tomorrow, why would you eat all of them right now? It’s much, much easier to relax around foods when you trust that they are not going anywhere, and that you can have brownies again for the rest of your life. I realize this is a hard sell, but trust me: when you surrender to this principal, your trust with foods and your trust with yourself will exponentially increase.

 

Intuitive eating is not perfect eating. It allows for forgiveness and flexibility. Some days you may overeat at that cocktail party from distracted eating, or maybe you didn’t eat enough greens one day and you can feel it in your body- a deeper craving for something green and light. Some days will be like this, but you don’t beat yourself up, instead you gently remind yourself that, tomorrow is a new day, and that you ultimately trust your body to make up for any imbalances over time.

 

Intuitive eating is body centered. It is rooted in a daily practice of listening to your body. It is an active practice of turning inward to notice the many body sensations that arise during the course of your day. It is getting deeply in touch with your physical hungers, as well as your emotional hungers. It is developing the skills to navigate and feed each appropriately.  

 

Eating intuitively is a lifestyle because it is something you will continue to practice for the rest of your life. Unlike a diet, it is not something you go ‘on’ and then ‘off.’ The practice over time becomes integrated, internalized and sustainable.

Intuitive eating, is also referred to as ‘attuned eating,’ as it honors the body’s need to eat nourishing foods that feel good, rather than eating foods that deplete ones energy. It is honoring craving as they arise and knowing the difference between cravings to support health and cravings that may be from an imbalance, emotional or hormonal reasons.

 

The practice of leaning in, and listening to body cues of hunger, allows one to access the subtle cues of fullness, otherwise known as the, ‘stopping point.’ Our bodies like to feel comfortably full and satisfied from eating the right amount and balance of foods. Our bodies don’t function well when we over eat, nor do they feel good and function well with under eating.

 

Intuitive eating leads with self-awareness and pleasure. Dieting on the other hand discourages any sense of pleasure and instead, seeks to ‘avoid temptation.’ Intuitive eating believes the best way to avoid temptation, is to give in. Yet it gives in with deliberate attention, self-awareness and mindfulness. Again, permission to eat all foods, self-awareness and pleasure build trust with all foods. From this point, it is easy to access body wisdom.

 

When we eat for pleasure and satisfaction, we allow ourselves to relax with eating. Relaxation optimizes our digestion of nutrients, elevates our moods, and creates feelings of well -being. Eating from this relaxed state opens the channels for intuitive wisdom to flow through. We can then easily and effortlessly hear the signals of hunger and fullness. With practice over time, intuitive eating becomes effortless and joyful. You will trust your body to know exactly when to eat, what to eat, and how much to eat.

 

Dieting on the other hand, is based in fear, avoidance and judgments, which block us from body wisdom. Dieting undermines our ability to trust ourselves by disconnecting the body from hunger and fullness. Dieting says you cannot be trusted to know what and how much to eat. Dieting asks that you give away your power to an outside authority- a diet or a dieting expert. Intuitive eating restores and heals this disconnect. When you vow to stop dieting, you are taking a profound step in taking your power back.

 

If health is what we are after, we need to look beyond just nutrients. We need to move away from reductionist thinking and of over-valuing the importance of nutrition. We need to look at nutrition within a broader context that takes into account both physical and emotional health. Intuitive eating does just that.

 

 

 

 

 

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Why "Clean Eating" is BS

The problem with clean eating is that it inspires dichotomous thinking patterns. Dichotomous thinking patterns are also known as black and white thinking, which narrows and limits the broader truth of our realities. Use of the phrase, ‘clean eating,’ is a direct set up to judge foods into categories of good and bad. You are either eating clean, or you are eating dirty. There is no in between. If we need less of anything in this world, it is less judgments and dichotomous thinking. What we need more of is a more balanced, flexible and forgiving relationship to the foods we eat.

 

Let’s start by defining what ‘clean’ eating is. Generally speaking, clean eating can be defined as eating a diet that is mostly whole foods, that is, less processed foods, including, fruits, vegetables, whole grains, nuts, seeds, and lean meats. Foods that are processed or packaged are generally not considered clean. Fast foods, pizza, burgers, fries, cookies, etc., are also likely not considered clean, unless they are made with gluten free flour… but that is another blog post altogether!

 

As a dietitian, my background and training is all about endorsing ‘clean foods’ – eating a wide variety of whole foods that can support health and well being. It is not the foods I take issue with, but rather the judgment that this concept ‘clean’ implies. When you think of the word clean, the brain naturally will begin to think of its opposite, that is, dirty. We get into dichotomous thinking when the use of clean is associated with eating. And this is problematic because if someone does not eat clean foods, the set up will be to judge themselves negatively which in turn leaves them feeling demoralized. On the other hand, for some, eating clean foods can be a way to feel virtuous with eating or to elevate ones sense of moral superiority.

 

We need to separate out morality from our food choices. I joke with clients, that if they eat a brownie and feel guilty that this is an inappropriate emotion to associate that behavior with. If you however steal the brownie from the corner store, then feeling guilty would be an appropriate emotion for that behavior. The good/bad judgments that clean eating promotes diminishes ones sense of self worth. Obviously, this is a distorted translation that does more harm than is warranted.

 

Our diet-obsessed culture is an incubator for creating countless food moralizations that serve to remove people from the wisdom of their bodies. If someone falls off the wagon of clean eating, and eats a brownie, or two, they may have a hard time sensing the subtle feedback from their body. Instead of noticing how full they are beginning to feel, they may instead silence the guilty feeling by eating another brownie. Judgments of foods into good and bad categories are one of many factors that drive overeating behaviors. Your relationship to food, that is, your thoughts and feelings and judgments about the food you are eating have a powerful effect on whether you will be able to eat that food in harmony (eating the right amount), or disharmony (overeating). If your mind is overwhelmed with judgments it will mask your ability to hear the wisdom of your body. The wisdom of the body is what we need to listen to and trust, not the judgments from our minds.

 

It can be further argued that feeling guilty after eating ‘dirty’ foods, can and does harm the body especially if this is a chronic pattern.  It has been shown that feelings of guilt and shame have harmful effects on our physiology. These feelings create tension, anxiety and depression in our bodies, which in turn increases the production of stress hormones, which negatively impacts health, by increasing inflammation as well as elevating other markers that impact health. In contrast, positive emotional states have been shown to have a protective effect on our immune system. Your thoughts and feeling do make an impact on your physical health. Without a doubt, good nutrition can indeed protect against the development of some diseases, but good nutrition is not nearly as effective to this end if our relationship to food is chronically negative and full of stressful judgments. Take inventory of how you talk to yourself when you are eating that brownie or that slice of cheese pizza. Pay attention to how your self-talk affects your moods, your digestion, and your connection to your body. Just begin to notice what is going on right now in your body.

 

When there are no negative judgments associated with food and eating, our attention can now be spent towards noticing how the food tastes, noticing how it feels in the body, and noticing how much food it takes to feel satisfied. In other words, it is much easier to eat intuitively when one is out of judgment mind.

 

To practice intuitive eating requires one to stop judging foods as good/bad, clean/dirty, and instead focus this attention inward, towards cultivating a more forgiving and flexible relationship to food. 

 

Dieting versus Non-Dieting

A Comparison between Dieting and Non-dieting

 

We live in a diet obsessed culture, where most Americans are on some sort of a diet, whereby they are trying to limit what and how much they eat to lose weight. Dieting by definition is restrictive and follows a set of arbitrary rules outside of ones body. Dieting is a set up to judge foods as ‘good’ or ‘bad’ and this creates feelings of guilt when one inevitably goes off their diet and eats those foods forbidden and avoided foods. 

 We know that in the long term, diets do not work, and in fact cause weight gain. As a response to the failure of dieting to produce long term weight loss, the non-diet approach was born. The non-diet approach is a way of eating that is non-restrictive, and uses internal systems of control rather than external systems of control. Internal systems are, listening to hunger and fullness cues to determine portion ‘control.’ It also takes into account satisfaction and pleasure with eating. It is flexible, and allows for all foods to be enjoyed in moderation without guilt of feeling deprived. This approach also views exercise as a way to feel good and take care of the body- not just as a means to control weight. It encourages acceptance of ones genetic set point weight and lets go of any need to attain an arbitrary number on the weight or BMI chart.

The paradigm is shifting now as a result of diets not working to a more sustainable way of eating that focuses on health instead of weight loss.

The graph below shows how the diet mentality differs from the non-diet mentality. It was borrowed from the book,  Intuitive Eating by Tribole and Resch

The Diet vs. Non-Diet Approach

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Issue                                Diet Mentality                                                             Non-Diet Mentality

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Diet Mentality with Eating/food choices asks:    

  • Do I deserve it? If I eat a heavy food, I try to find a way to make up for it.
  • I feel guilty when I eat heavy foods.
  • I usually describe a day of eating as either good or bad.
  • I view food as the enemy.

Non-Diet Mentality asks: 

  • Am I hungry? 
  • Do I want it?
  • Will I be deprived if I don’t eat it?
  • Will it be satisfying?
  • Does it taste good?
  • I deserve to enjoy eating without guilt.

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Exercise benefits with the Diet Mentality

  • I focus primarily on calories burned.
  • I feel guilty if I miss a designated exercise day.

Exercise with Non-diet Mentality

  • I focus primarily on how exercise makes me feel, especially the energizing and stress-relieving factors.

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View of Progress with Diet Mentality

  • How many pounds did I lose?
  • How do I look?
  • What do other people think of my weight?
  • I have good willpower.
  • How many pounds did I lose?
  • How do I look?
  • What do other people think of my weight?
  • I have good willpower.

View of Progress with Non-diet Mentality

  • Rather than being concerned with my weight, I trust that my weight will normalize when I am attuned to my internal eating signals.
  •  My weight is not my primary goal or an indicator of my progress.
  •  I have increased trust with food and myself.
  •  I am able to let go of “eating indiscretions.”
  • I recognize inner body cues.