I walked into Target last week and was blasted by the obscene display of mini candy bars up and down the aisles, everywhere I looked. I don’t even like candy bars- that has never been my jam, but still, I found myself thinking, “gosh, an almond joy would be pretty good about now…” It’s October. Which means that all of a sudden all the comfort foods are making their way into your hearts and bellies.
The leaves are falling, the apple orchards and pumpkin patches are being picked over, the kids are back into the swing of back-to-school, and Starbucks is offering its limited time Pumpkin Lattes.
It makes sense that binge eating behavior would start to surface. Scarcity creates demand. And the idea that these special coffee drinks will only be around for a limited time can drive anyone toward a full on binge.
It’s totally okay to eat mini almond joys and Pumpkin Latte’s, but let’s discuss how to make October a safe month for you without falling prey to the now or never binge mentality.
1.)Understand whether you really want the food or if you are being manipulated by scarcity marketing. Ask yourself “would I eat this if I could have it any time?”
2.)If you feel good about it – go for it! But definitely set some loving boundaries around it and enjoy it, it it mindfully. For instance, decide to let yourself have that latte’, but rather than a tall or a Grande, order the short. If you want a pumpkin pie, don’t buy a whole pumpkin pie yourself, see if you can buy a slice and save it for desert after dinner. Or you can even bake a pumpkin pie and have people over for it. When you eat it, don’t eat it impulsively but sit down and ENJOY it! Really let yourself smell it, enjoy the aroma, taste it and digest it.
3.) If you truly believe that eating this food will set up a binge, then tell yourself that it’s okay not to have it right now, either not today or not this week or maybe not even this year. If you are feeling wonky in your recovery and know that it’s not the right time, honor that with compassion. You don’t have to eat it or drink it if you are nervous about it.
4.)If you find that you are very anxious about bingeing on mini candy bars and Halloween candy, choose not to have it in the house this year. That’s totally okay to keep yourself safe when you need to. If you were a cocaine addict in recovery, you wouldn’t have piles of cocaine in your kitchen. It’s the same with food. It’s okay to not keep something around that makes you anxious. My mom used to give out little Halloween goody bags with boxes of raisins, spooky pencils and pennies on Halloween. It was totally embarrassing for me as the kids would look in there bags and say, “Oh Man! Raisins and pennies!” Back then I thought that she was forcing her health food paradigm on the world, but now I understand why she did it. She didn’t want the binge food on hand and she didn’t feel right contributing to unhealthy eating. A lot of it for her was about integrity as well as protecting herself and her family from junk food.
I have clients who are still bingeing on their kids Halloween candy in January, so I do think it’s better to just get it out of the house. There is a dentist in my neighborhood who has a Halloween candy buy back program. He gives a dollar a pound for Halloween candy to kids and sends out care packages to the troops. You can do something like this with your kids- buy back their Halloween candy from them or make care packages to send out to others. If there is no way that you can get rid of the candy in your house- put it on a high shelf out of reach. This will at least break the compulsion of grabbing mini candy bars all the time.
Other alternatives to candy for Halloween are:
-You can make a bunch of oragami fortune tellers with your kids or your friends or your parents or nieces and nephew and give those out.
Or, if you can’t forgo the candy, try these more healthy treats.
For many people, buying Halloween candy can trigger a binge. Plenty of people wind up with tons of leftovers that they wind up bingeing on. Kids get enough candy from your neighbors, it’s okay to take care of yourself by giving kids something different and fun.
5.)If you find yourself tempted in stores where all the Halloween candy is out, make sure that you have a plan before you go into those stores. Make a list of what you need to buy and leave your ATM card at home. Bring cash so that you can’t compulsively grab something. And don’t go shopping hungry! Not even at Walgreens or Target
6.)If there is candy sitting in bowls at the office, again, if it won’t trigger a binge and you know that you can eat one or two pieces in a healthy way, then allow yourself a set number in a day (like two pieces of candy). Don’t eat them standing up by the bowl, bring them back to your desk. Eat one and save the other for later. Make sure that you don’t substitute candy for lunch. If you think that eating that candy will trigger a binge, stay away from the bowl. Have a plan and be mindful when you have to pass that bowl. Keep a bowl of non binge foods available for yourself such as a bowl of apples or almonds or oranges. If the bowl is haunting you, calling to you throughout the day, try to talk back to it. Tell it that you’re trying to prevent yourself from bingeing and the instant gratification that you will get from a Hershey’s Kiss won’t be worth the binge that you will have that night, that you’d rather have long term recovery and get solid in your recovery this year. It doesn’t mean this is forever, but for right now, you are giving yourself some space to stay safe in order to keep the bingeing at bay.
Tell me, what are some things that you do to keep yourself safe around food during October?
photo credit to Delish
Mindful Eating Guided Meditation
Receive a calming, relaxing, guided meditation to help you eat mindfully and enjoy your food without without overeating or under eating...
All you need to do is enter your email address below.
Sign Up For Our Newsletter for Tips, advice and engaging stories that will help you to Stop Binge Eating, stop obsessing about food and start living the life you were meant to. Unsubscribe anytime if the newsletter is not for you.
Online Binge Eating Treatment - LEARN MORE!
EVIDENCE BASED INTERVENTIONS THAT REWIRE YOUR BRAIN TO:
- STOP BINGE EATING
- AUTOMATICALLY MAKE HEALTHY CHOICES
- GAIN A FEELING OF PEACE AND CALMNESS IN YOUR BODY
- RECOVER FROM BINGE EATING FOR GOOD