Top 10 Binge Busting Foods

Top Ten Binge Busting Foods

Do you ever feel like recovery is impossible because you will binge on whatever foods you have in your house? Even if you refrain from keeping your trigger foods in your house, you still feel unsafe unless your cabinets are empty? But sometimes an empty refrigerator is even more unsafe because a starving brain will behave in a compulsive manner and order take out or delivery and binge in a way that you never prepared for. 

Stay prepared by keeping your house a binge free zone by having lots of high density nutrition safe foods that will keep your body and your brain fed. 

1.)Apples- The crunchiness and time it takes you to eat an apple will help you pause before a binge and figure out if you were really hungry or if you just wanted to crunch and chew to relieve anger or stress.

2.)Avocados- The good (monosaturated) fats will keep your appetite sated and as a plus helps to raise HDL (good) cholesterol and lower LDL (bad) cholesterol. 

3.)Eggs- Hard boil a dozen eggs and just keep them in your refrigerator for when you are getting bingey. Peel and eat one and wait 20 minutes. Feeding the protein to your brain will help you make a clear minded decision about whether you are choosing to binge or not. 

4.)Frozen grilled fully cooked chicken breasts or chicken strips (like these). Chicken is a great high protein food to have in the house, but difficult to cook after a long day at work. Just throw a handful of chicken strips with a bag of frozen vegetables into a pan and viola! A healthy meal. 

5.)Raw Unsalted Pumpkin Seeds – Pumpkin seeds are a great source of high density nutrition and include iron, zinc and healthy fats. They will keep both your body and mind nourished. 

6.)Yams – The easiest and most delicious side dish ever. Just wrap up a yam in aluminum foil and throw it in your oven at 350 for 90 minutes. If you have a timer on your oven, you can even do it before you leave for work in the morning. Then come home to a potassium, fiber, magnesium, b-vitamin rich, delicious snack. 

7.)Cans of Tuna and Salmon – Easy peasy. Canned salmon (I like boneless, skinless pink) is wild and not farmed. You can just throw a can onto a bed of raw greens, throw some olive oil or dressing on and have an easy lunch. 

8.)Lots of bags of organic frozen vegetables (spinach, kale, broccoli, brussel sprouts, corn on the cob,   etc.) Make sure there is nothing added besides the veggies themselves. Just throw these in a wok with some soy sauce or Bragg’s liquid aminos or a little bit of salt and pepper and olive oil and you have a great little stirfry. Throw in chicken and a grain or potato or yam for a complete meal.

9.) Bags of raw greens, raw spinach, etc.- Super easy to make salads with this. Just empty into a bowl and toss one of those hardboiled eggs in, some of those pumpkin seeds you already have, maybe some capers and dressing, and you have an easy high protein, high fiber snack. 
 
10.) Lots of bags of frozen fruit- This makes smoothies easy and, like frozen vegetables, it keeps you from having to worry about your fruit rotting if you don’t eat it fast enough. Just throw your frozen fruits into the blender and there you have your instant smoothie without doing too much of your own chopping work. The biggest pain will be cleaning the blender. 

Bonus # 11.)Condiments, (ie: miso paste for warm soup, broth, salsa, butter, bragg’s liquid aminos, tahini, mustard)

Remember to start each morning with a big, gigantic meal of high density nutritious foods to feel satiated and energized and to keep the urge to binge away. A high density nutritious breakfast could be something like 3 eggs, an avocado and a piece of fruit or a nice big bowl of oatmeal with bananas and walnuts and berries or even a few links of nitrite free chicken or turkey sausage with some fruit and eggs. 

Enjoy your food! Feed yourself well and often and feel good!

Dealing with Jealousy and Comparative Thinking

jealousy and eating disordersI’ve always prided myself on being completely free of jealousy. I believed that everyone had their own path and their own dharma… she had hers and he had his and I had mine.

In fact, I spent so much time with my clients helping them not to make comparisons of their bodies and their hair and their dating lives or lack thereof to their friends and I felt completely immune to jealousy and envy. I didn’t think I had a jealous bone in my body. 

And then something snapped inside of me. 

Sometime in the last two years I’ve become a total jealous woman. And I’ve had to work on that a lot. 

You see, my Mom passed away 12 years ago, and my stepmom of 32 years passed away almost two years ago. And I live with my husband and my kids without very much extended family at all. With no one to help us unless we pay them, no one who is totally obsessed with my kids like the way a Grandma would be, no one to spoil them, no one to go to Holiday dinners with, etc. I’ve been in a really bad place about it for months. 

Jealousy broken down into its core components are anger at someone because you believe that they are stealing something from you. 

And my jealousy became rampant. When I saw my friends or my cousins kids with their grandparents on Facebook I’d have to close my computer. When I saw grandparents picking up their grandchildren from pre-school I would feel sad. I was jealous and I was angry.

I was jealous of other girls’ mothers. 

And so I’ve had to work on that quite a bit. And I’ve begun to embrace my grieving process as grieving two very difficult losses. However… the work that I’m doing made me realize that my losses don’t take away from what I have. That the more I focus on what I don’t have, the less I focus on what I do have. And what I have brings me joy. Focusing on what I don’t have and being angry about it brings me grief. 

If my mother were to come down from heaven she would say to me, “What you think you’re the first person to ever lose her mother? Get on with your life already!” Because that’s how my Mom was. And she would be right. 

And the truth is… the jealousy has been keeping me back. It has been keeping me from going forward and finding comfort, support and love in other people.  So I am going forward. I am allowing my grief to be grief and I am moving into acceptance of what my life is and finding surrogate moms in all the wonderful women around me. 

Jealousy closes you off to other people. Jealousy makes you extremely depressed.  Jealousy keeps you in a jail of your own because you are angry at the world. Jealousy doesn’t allow you to see that their are other people in your situation and in much worse situations. Jealousy doesn’t allow you to see what you truly have and what you could be grateful for. Jealousy keeps you stuck– when you could just go outside into the vast big beautiful world and see the sky and the clouds and the mountains and the ocean. 

So is there anything or anybody that you are jealous of? 

Are you jealous of someone’s money? Their body? Their girlfriend or boyfriend or husband or wife? Their house? Their car? How does that hold you back? Do you wind up trying to achieve so much of what other people have that you miss out on your own life? Do you isolate yourself because you can’t bear to see other people having what you want? 

You can change that. 

 

You can stop this. 

When you notice your head turned toward someone else’s haves – turn back toward your own and appreciate what you have.

Or you could also forget about what that person has and just look at them as a whole person and let yourself be their friend, learn about them separate from what they have. You will deepen and enrich your friendships and find yourself more integrated into the world. 

Jealousy doesn’t serve you and it doesn’t motivate you, it keeps you stuck. 

And here is an old post on jealousy that I wrote before the Green Eyed Monster bit me. Before I lost my Step Mom and before I had my kids. I had a great theoretically knowledge of jealousy. But now I know in my bones what it is. Working through it has been phenomenal and eye opening.

I am grateful that I am given the gift of working through my issues just when I think I’m soooooo damn perfect. 

Only Rich White Girls Get Eating Disorders

The road to recovery leads to beautyI tend to shy away from talking about what I do for a living when meeting someone in social situations like at parties or on an airplane. The phrase “I am a psychotherapist specializing in the treatment of eating disorders,” is met with either awkward silence, or uncomfortable reactions such as, “I wish I had an eating disorder, but I could never stop eating…” or someone telling me in detail about their friend/college roommate/friend’s daughter’s eating disorder… or other conversations that are potentially difficult to get into at a party. But this week, at a Holiday Party, when I told someone what I did, he responded, “Oh so you talk to selfish snotty rich white girls all day long…”  Ugh. I sat for a moment to think about whether or not I would be willing to continue my conversation and decided against it. I said to him, “that’s actually really not accurate…”  and excused myself.

But I began to think about that stereotype, that eating disorders only touched a certain demographic. And the truth is that eating disorders transcend race, age and gender.  Unfortunately though, the stereotype remains for a variety of reasons. First off, because of the stereotype, men and women who do have eating disorders who don’t fall into the category or white, young, female, or rich might have trouble identifying that they have an eating disorder. They might also feel that it’s not okay for them to go to treatment because they won’t fit in or because they are not the typical patients.

But lots and lots of people suffer with eating disorders. Because we believe that our bodies are our external manifestation of what is going on inside, that our bodies tell the world who we are. And for some dumb reason, society has decided that what makes us good is being skinny. And so when someone feels bad or insecure about him or herself, he or she tries to change their body, and usually to make it smaller, because they believe that they will then be worthy or be treated better or be allowed to go out into the world. And often this plan backfires. They diet and diet and diet and disordered eating ensues. And then they cease to be out in the world. They stop doing what they were meant to be doing. They don’t dance or sing or preach or write poetry or teach aerobics or teach literature or go to Africa or go to medical school because they feel that they are not good enough. They feel that they don’t belong. They feel that they can only participate in the world once they lose the weight that they need to lose. And then the world misses out on them. The world misses out on all those amazing men and women out there because they don’t think they are good enough. They become embroiled in a power struggle with their jeans, with their diet plan, their treadmill and with food and don’t leave that cage.  And we miss out on them. We miss all the joy and learning they could have brought. We miss the gifts that they were meant to share. We miss the fun we could have had with them. We miss the smiles on our children’s faces for being around them. We miss out on all that.

And that is why I treat eating disorders. Because the world should be a better place and you should be in the world. I want to help you get out of the cage of despair and into the world of joy, life, expansion and happiness. Who knows, you could cure cancer! You could make peace in the Middle East. You could save a child from a burning building. Or you could simply go swimming with the dolphins in Hawaii and have fun because it’s okay for you to be in a bathing suit. It’s okay for you to be out in the world.

Happy Holidays to you.

Have a Safe and Wonderful Holiday.

Going Home For the Holidays When you Have an Eating Disorder

dealing with binge eating disorder during christmasIn my first semester of graduate school, right before we left for Thanksgiving break, one of my professors asked who was headed home for the break. Most of us raised our hands. “Well,” he said, “I don’t care how much therapy you’ve had, I don’t care how much you meditate, I don’t care how much healing you’ve done, when you go home, you are going to be that same twelve-year old kid that you used to be. Same family of origin issues, same role in your family… so be prepared and expect it when it happens.” Well. I think that was a little harsh, but there is some wisdom in it. When I think about family systems, I imagine a giant machine with gears that all work together to create one fluid movement. This is what happens in families, we all have an agreed upon role. If one person were to change, it would gum up the works and the machine would begin to move differently… not necessarily worse, just differently. And not everyone has agreed to change so we wind up just back in our old fixed gear position, no matter how many changes we’ve made. Being back at my childhood home, I noticed some phantom urges. It was weird. Out of nowhere, I noticed very old thought patterns just popping into my head, like, “when everyone goes to sleep, I will turn the television on and sit by myself and eat…” but it wasn’t an overwhelming urge, nor was it attached to desire. It was just like passing old junk that went through my mind because I was back in the same physical place that I was when I acted out with food more than twenty years ago. It did not feel as though it was anchored to anything and it did not feel threatening or scary. It was just an old thought triggered by being in an old situation with the same old smells and sights and people and feelings. The phenomena of phantom limbs is when someone feels pain in a limb that has been amputated. This was the same thing- feeling a pain that had no attachments or groundings. In this time of travel and family, you might find yourself having lots of old urges coming up again and again. It’s okay. This is to be expected. Ask yourself, “is this a present day urge or is this old material presenting itself.” It’s like this, let’s say you went home and found your seventh grade diary and started reading through it. You come to the part about your big crush– the boy who sat next to you in sixth period. You read about how he ignored you or never noticed you and how you felt so sad and rejected and how more than anything you just wanted him to notice you. When you read that, you might notice some old feelings of pain and longing come up, but you wouldn’t feel the actually desire to be with this boy. That’s because the feeling no longer exists, it’s just old material. When you go home, you are confronted by a lot of old material that triggers old feelings. Remind yourself, “this feels really real, but it’s old, it’s no longer a valid truth, this isn’t relevant to today’s circumstances…” You might go home and feel like a twelve year old, but you won’t actually be a twelve year old. You are an intact adult who can handle the difficult emotions, even if they are difficult. Remember to breath and tell yourself that just because the old energy is coming back, you can still bring in the new energy just by breathing it in and remembering that it is there for you.

 

How Not To Binge on Thanksgiving

Well, that dreaded holiday is back. The one that gives us license to eat and eat and eat and then triggers a binge later that night to boot. Crap. Thanksgiving is here again. 

I think it was perhaps 1986, I was in 6th grade, and I’d been dieting. My world consisted of cottage cheese, cantaloupe and melba toast. Because, you know, it was the 80’s.  Anyway, my Mom and I were visiting some cousins or something, I don’t remember, I think it was my Grandmother’s second husband’s daughter’s husband’s parents house. Anyway, that’s where we were. And we ate lots of pie and mashed potatoes and other things that weren’t cottage cheese. Then, I went to the bathroom, saw a box of chocolated ex-lax, took a few and proceeded to eat more pie. Don’t ask me how at 11 years old I knew about using laxatives to purge, or why it even occurred to me to do so. But I did. Then, that night, after we got home, I stayed up all 
night sitting in the bathroom,and after each “purge” I’d step on the scale and watch it go down. I was so excited by the trick that I’d figured out. That was my first foray into extremely disordered eating.  

Thanksgiving is a loaded holiday. 

So, I’ve compiled a list of suggestions that you can use as ammunition to keep you safe. 

1. Allow yourself to eat what you want. Seriously. Eat whatever you want and tell yourself before Thanksgiving dinner that you are allowed to have whatever you want. However, eat portions within reason. One good way of eyeballing portions is to keep them the size of the palm of your hand (fingers not included) or smaller. The reason for this is that if you deprive yourself at Thanksgiving dinner, you might go back at night and binge. Even if you are at someone else’s house, you might just go home and bingeon whatever is in your house because you felt deprived. 

2. Don’t get too full. Let yourself eat, but do it slowly. Getting too full is of course a huge binge trigger. So keep yourself satisfied within reason. If you do happen to get full, tell yourself that it’s okay. That you are not alone in being full or too full on Thanksgiving. That bingeing because you are full would be like finding that you have a flat tire and slashing the other 3.  Just because getting full can be a trigger for many bingeeaters, even if it does happen, you don’t have let it be a binge. You can sit with that discomfort. 

3. Instead of focusing on what you can’t have, focus on what you can and do have. Focus on what you are gaining by not bingeing… strength, vitality, health, peace. 

4. Feed yourself self-loving thoughts and self-loving activities. If you need to get out of the house, get out. If you need to walk around, walk around. If you need to get away from the food, get away from the food. 

5. Book end your meal before and after. Have someone to call before you leave for your Thanksgiving meal and have someone to call when you get home.

6. If you are doing it at your house, send people home with leftovers or bring food in the morning to your nearest soup kitchen or homeless shelter. 

7. If you are dealing with family issues and discomforts there, make sure that you have a support person with you. Don’t go alone. Have someone loving there for you. 
 

Read 15 TIPS TO HAVING A SUCCESSFUL AND BINGE FREE THANKSGIVING


If you have the hypnosis to stop binge eating download, I would recommend beginning to listen to it tonight and listen to it nightly through the holidays to remind yourself that the urge to binge is nothing more than an urge- and that it’s okay to let it pass through you- though it might be difficult, it gets easier and easier and you become more mindful and stronger as the urges become weaker. 


Good luck to all of you! Happy Thanksgiving, may you find gratitude in all things great and small. Find peace and find healing. If you are healthy and happy, may you stay that way, if you need physical or emotional healing, may that come to you easily and if you are hoping for a miracle, I wish that for you too.

Recovery Is Not Linear

how to recover from binge eating

I talk to lots of people every day who are really anxious to recover from their binge eating. They want to do it now. They want to do it yesterday. They are so angry at themselves. And they keep getting into a place of, “oh I messed up. Oh I ate the wrong thing. Oh I binged…” and feeling like they are no longer in recovery if they binged.  This is not recovery. This is diet mentality. When you diet you are on a rigid plan and if you eat off plan, you’ve messed up your diet. You’ve cheated. You can’t cheat on recovery. Because you are part of recovery. Recovery is not a boyfriend that you cheat on and then hate yourself for. Recovery is not a diet that you go on and then mess up and hate yourself. Recovery is not about food. Recovery is about healing. That’s it.  And healing includes not beating yourself up when you eat something that you didn’t plan to or if you binge. Recovery is not about losing weight, obsessing on numbers on the scale or on your jeans. Recovery is about bringing light to yourself. It’s about becoming expansive. It’s about looking away from food and bringing joy back to your life. It’s about becoming lighter emotionally and not carrying so many burdens. It’s about loving yourself and not hating yourself. It’s about being your own best friend.

I was talking to a friend of mine yesterday, another eating disorder therapist who trained at the same ED clinic that I did. We discussed how the focus of losing weight will keep you in the disorder.  The focus has to change to recovery. The focus has to change on gaining, not losing. Gaining strength, gaining health, gaining peace. What would that be like? Can you stop for a moment and imagine what it would be like feel lighter? And by lighter I mean to drop all of those negative beliefs that you have about yourself? Like, “I have to lose weight, I’m bad, I’m fat, I’m disgusting, I’m shameful, I’m a pig…” etc. All those really mean thoughts you have about yourself. Can you imagine what it would be like to just drop them? To take them out of your head for just one minute and be with, “who I am right now in this very moment is fine…” and then just see yourself walking down the street with a glow? Smiling? Feeling good about who you are without having to change first?   Because you know what… that’s what recovery is. It’s about feeling strong and loving who you are.

And the irony is, that when that happens, you will find that you are bingeing less. Why? Because you’re not sitting there and beating yourself up. Because your inner critic isn’t driving you to eat. Because you will have better things to do with yourself than obsess on your calorie count.

When you treat recovery like a diet, each “failure” feels catastrophic and painful and you feel like you slip backward with every indiscretion around food. But when you just keep going forward and continue with recovery activities, which have to be centered around self-kindness, you will find recovery just sneaking up on you. One day you will wake up and say, “Oh, I really want to go out and binge. Interesting…” but you won’t have the drive or motivation to act on that urge because you will have too much love and respect for yourself to harm yourself with food. know that this is the truth. I know because I’ve seen it again and again and I’ve been there.  When you are in recovery, your compulsions are like noise, but not noise that you have to pay attention to, background noise that eventually fades.

Pick one kind thing to do for yourself tonight.
Choose some kind words for yourself.
And if you binge, forgive yourself and move forward. Recovery is one foot in front of the other. Moving slowly, moving kindly and moving with support and love. You are not alone.

Dealing with Deeply Ingrained Beliefs

why do i feel so worthless

I was talking to one of my long-term clients yesterday who is just SO. DAMN. TIRED. And she feels like the only thing she can do is stand in front of her refrigerator and binge eat. Of course she is tired, she has a part-time job in the healthcare field and she has a 6-month old baby at home. In discussing ways that she can delegate and get some rest sometimes, what came out is that she is afraid to delegate. She doesn’t want anyone holding her baby, doing her charting, washing the dishes, cleaning her house, anything else. Why? Not because she has control issues, but because she wants to be seen as indispensable. She is afraid that if she were not “pulling her weight” and being the best she could be, that she would be replaced. That she would be fired and replaced at work, that she would be left and replaced by her partner and that she would be rejected and replaced by her baby.  Meanwhile she’s in so much physical pain that she can’t walk and she’s so stressed out that she finds herself bingeing constantly. It’s not rational, right? Obviously her baby isn’t going to find a new Mommy if she lets someone hold him and rock him while she takes a bath. Obviously her partner is not going to leave her if the house isn’t perfectly clean. Obviously as a top provider in her field, she’s not going to be fired if she takes a lunch break.  But core wounds are not rational. This woman’s Dad left her and her Mom, and replaced them with a new family. He did that again to his new family, and he did that one more time. So, somewhere in her brain she felt that she was easily replaced. Clearly this was her Dad’s issue, he was the problem- he was nomadic, didn’t know how to stay put, didn’t know how to be close to those who loved him. But it’s incredible how one person’s problems set off a chain reaction, isn’t it? Even though him being a chronic abandoner had nothing to do with her, in her little girl brain, she believed that it was her fault which somehow made her into a hyperfunctioning adult who has a million balls in the air and never allows one to drop. To the detriment of everything inside her. And obviously this takes a toll not just on herself but on those around her. No one wants a stressed out Mama or wife. Even though she felt like getting a massage would be selfish and taking care of herself and delegating responsibility to others  would be selfish and risky, she has come to understand that it’s not true. It’s her core wound that is telling her that. In reality, if she were to have some self-care rituals, she might alleviate the stress and have more ease to her life. The people around her might also feel more ease. 

So what about you? What core issues do you have that are keeping you from living your life in a more comfortable way? What is your “original myth?” Hers was “I am replaceable…”  
or “I have to be better than everybody else so that I’m not abandoned…” Other original myths I’ve heard are:
“Who I am is not loveable, so I always have to do more. I can’t be a human being, I have to be a human doing…” or
“I am worthless…”
“I don’t have the kind of money that other people have and never will…” 
“No one will ever love me…”
“I am too needy…”
“I am too much for people…”


What we have to remember is that these original myths were formed when we were children because of something that was going on around us that had nothing to do with us. But as children, we can’t step outside ourselves and analyze our world. We see everything as an extension of ourselves and then the stories become ingrained. 

Questions to ask yourself:

“What around me stressful when I was a child?” 
“Who was anxious?”
“Who was angry?” 
“Who said or did hurtful things?” 
“How did that stay with me?”
“How did that create my original myth?”
“How is this still with me?”
“How can I remind myself that it’s not real?”

As you ask yourself these questions, you might come to find that you are able to loosen your grip on certain behaviors that keep you tired and stressed out. 

Will I Always Have Binge Eating Disorder?

you won't always be fighting with food.

No. You won’t. You really, really won’t. You can heal and be free. Seriously.

When people first come into recovery or first contact me, they often say, “I know this is something I’ll have to deal with for the rest of my life…” but it’s not necessarily true. You can be at the point where you stop thinking about it, stop battling, and disengage with the fight. You know what I mean by the fight. The place where you are sitting there and fighting with the urge and analyzing every thought, every instinct and every hunger signal. Yes. We do all of this when we begin to recover, but eventually, you can walk away and you will be safe. It won’t sneak back up on you. You no longer have to be hypervigilant.

You won’t always be grappling with this. You will eventually find peace with food. 

I know that sometimes it feels like you will always be engaged with this battle with food and your eating disorder, but in truth, when you win the fight, you will eventually have freedom.

Recovery kind of sneaks up on you. If you’ve ever been a smoker, you probably remember how hard it was to quit, but now, ultimately you find that you rarely have cravings, and even if you do, they are not enough to go out and buy a pack of cigarettes. It’s the same thing with binge eating. Even if you have the urge, it’s an itch. A passing reminder that maybe you need to give yourself something more. Some sleep, some love, some attention. Maybe you’re anxious, stressed, etc and your mind goes to food. That’s okay, you won’t be fighting tooth and claw to resist. You will just notice with curiosity, possibly annoyance and hopefully compassion.

How to Make a Difficult Decision

 

 

Do you ever feel just totally lost?

Do you ever feel just totally lost?

I was with a client this morning who has a really big decision to make. She is deciding between two jobs that have been offered to her or alternately staying in her current job. She is a wreck. She can’t sleep. She’s been bingeing non-stop on anything she can get her hands on. She’s depressed, she’s anxious and she’s not sure what impact each decision will have on her life. And ultimately, though she doesn’t really love her job, she is comfortable there- and change is just so freaking hard. So, all that has been making her a total nervous wreck with very little ability to be grounded and centered.

So what do we do when we are in this space?  When we don’t know what to do and when we find ourselves knee-deep in chips and ice cream instead of in the bounty of our choice.

 

 

How to Make a Difficult Decision:

 

1. Remember that choice is a privilege and be grateful for that. It doesn’t necessarily make your decision any easier, but it’s always good to remember that when you have options, you have liberty.

2. Get out of your head and into your body. When you are trying to make a difficult decision, you spend so much time ruminating and stressing about it. You are literally up in your head and not inhabiting your body. This makes you tired, foggy,  not present and more likely to find yourself in front of the refrigerator without your permission or knowledge. Put your feet, feel the ground beneath you and take five deep breaths in and out. Do it right now! You will be amazed at how much of a change you can make in 60 seconds. You might check out this old article on 17 ways to be in your body. 

3. Ask yourself this question, “if I weren’t scared, if I had no fear, what decision would I make?”

4.Think about your needs, your life and let go of anybody else’s energy that might be in your space. Your decision will impact you the most, so try not to think about what other’s might think about the decision you make. You can’t be a mind reader and you can’t please everyone. You don’t have to. You only have to decide on a path that is right for you.

5. Try to think about each possible path and think about how you would feel on the other side of it. If you can find a place of relief, that is where you belong.

6. Ask yourself, “am I afraid of making a poor decision or am I afraid of change?” change is incredibly difficult and we all have trouble with it. But fear of change shouldn’t keep us stuck in circumstances that don’t work for us.

7. Ask your deep inner wisdom. Put you hand over your heart and ask your wise self what you should do. Your higher self knows.

As a gift to you, I am offering my all time favorite guided meditation for free. This offer lasts through the weekend, so download it now. Even if you don’t have a big decision to make, this is an extremely soothing and calming meditation that helps you connect to your deep inner self and find relief and calmness.

Use the coupon code CALM and click here to get it for free. 
 

How does mindfulness help binge eating?

mindfulness binge eating

You know how sometimes it’s not even noon but you know that you are going to have a binge when you get home from work that night? You begin planning it, thinking about what stores you’re going to go to, what foods you’re going to get, where you are going to eat it, what you’re going to do when you eat it, what it will feel like in your mouth, what you will be doing while you’re bingeing (will you be watching television? will you be searching the web? will you be on the phone? or will you just be sitting alone with the food?) You begin to get excited and your amygdala (the part of your brain responsible for emotional reaction) lights up with excitement. Just the anticipation and desire of a binge creates activity in your brain that basically brings you to the binge. So your actual binge starts about 6-8 hours before the binge starts. It’s those first thoughts about it, the anticipation which just carries itself and basically makes you feel as though you don’t have a choice. The thoughts of bingeing carry you straight to your binge.

 

So that’s where mindfulness and meditation come in. When you first have those thoughts and the pleasure center in your brain begins to light up with anticipation (it’s not unlike the process of flirting, or hooking up with someone pre-sex or orgasm), it feels as though it’s over. You’re going to binge. However, when you check in with yourself and say, “oh yeah, there are those thoughts again, I’m planning my binge…” you can slow yourself down. You can tell yourself that just because you are planning your binge, doesn’t mean that you have to go through with it. Just because the process part of the addiction has begun does not mean that you have to go through with it. Remember, this is the SAME EXACT function that cocaine addicts go through before they score their drug, it’s the same process that sex addicts go through when they are looking for a prostitute, it’s the same process that gambling addicts go through when they are selling their wedding ring for money to put in a slot machine.

So what we want to do here is slow your brain waaaayyyy down. Even though it’s just noon and you are at work in front of your computer, your mind is at home in the refrigerator.

So what can you do?

1. First, recognize “oh, I’m having THOSE thoughts again…”

2. Remind yourself, “I’m not in the middle of the binge yet, I’m right here at my desk.”

3. Ground yourself, look at your feet on the floor, look at your hands, put your hand over your heart and breath into your belly. Be where you are, not where your mind is taking you.

4. Remind yourself why you don’t want to be on the other side of the binge

5. Think about alternatives, think about what it would be like to wake up the next morning without a binge, let that process excite your mind

6. Plan something equally relaxing for that evening ie: date with friend, bubble bath, taking a long walk outside while listening to music or podcast

7. Call someone and tell them that you have a binge planned and you don’t want to go through with it.

8. Get on the secret Facebook group and ask for support. If you’re not on the secret Facebook group, email me at leora  at bingeeatingtherapy dot com for access.

9. Remind yourself that you have a choice. It doesn’t feel like you do, but you do, the thoughts and the desire can’t make you binge, they are just thoughts and desire. You have thoughts and desires a million times a day that you don’t act on.

10. Calm your brain down and slow down your thinking with deep breathing and meditation. 

Eating disorders are notoriously rough because they hit you on lots of different levels, process addiction, food/sugar addiction, trauma relief, bad habit… there are a million different reasons that people binge, but if you can bring some mindfulness into the equation, you have a great chance of recovering.

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