April 30th
There are a few tinctures that when combined have been found to be effective in helping emotional overeating problems. These are Chestnut Bud ,Cherry Plum and Crabapple. These are contained in the Bach Flower Emotional Eating Support Kit and I highly recommend them! You will feel better about your body, be in control of your eating and you won’t be making the same mistakes over and over again.
April 29th
There is a Bach blend known as Rescue Sleep. This helps quiet your mind so your body can get the proper rest so essential to your well-being. If you do not get sufficient, good-quality sleep your body will produce more of the hormones that increase appetite (ghrelen and cortisol) and fail to produce enough of the satiation hormone (leptin). So you will be hungrier and eat beyond your satiation point. This is a set up for bingeing behavior.
April 28th
April 27th
As you pay close attention to the messages you are receiving via your emotions, you become better equipped to give yourself precisely what you need at any time. The sugars and simple carbohydrates you are reaching for will only make you feel better momentarily. In a short while you are likely to feel fat, guilty, and ashamed and crave more treats which will only serve to continue the discouraging, frustrating cycle of feeling bad, eating more, feeling worse, eating more, gaining weight, feeling discouraged, eating more, etc. This cycle leads to increased anxiety, depression and usually weight gain.
April 26th
Having fun and enjoying ourselves leads to balance and radiant health. Life is about feeling joyful. If you feel good you know you are on the right path, a physically and emotionally healthy track. If you do not feel good then you are not choosing and doing what is best for you. You have strayed from your path. Guide yourself back.
April 25th
When we give thought to something, we invite it into our life. So, could weight loss be really as simple as changing our thought patterns? Yes it can, and in fact weight loss is impossible without shifting our thoughts to a positive vibration whenever possible. If we persist in saying “I am fat” for example, the Universal Law of Attraction assures us that we will remain in a state of feeling and being fat. If instead we focus on the fabulous things about our bodies and we visualize ourselves as healthy and slender, we raise our vibrational energy and move steadily closer to that vision of ourselves.
April 24th
When you make a self-loving choice you are likely to feel proud of yourself. You will have more physical energy, feel more lovable, and more connected to yourself, to others, and the world in general. The more you stop and consider your alternatives and make your choices in the spirit of love the more you will notice that peace, lightness, and joy manifest in your life.
April 23rd
When you make a less than self-loving choice, and you will because we all do at times, observe yourself. Without judging, just notice how you feel when you make this less than self-loving choice. It is not a mistake. There are no mistakes, only lessons. What can you learn from it? What might you do differently next time?
April 22nd
To heal from any compulsive behavior, to heal your body, you must attend to your spirit — to heal yourself with patience, compassion, and love. Many of us know this on a very deep and private level. Self-loving choices are spiritually enhancing and the more we make, the better we feel and the less compulsive, self-harming choices we will make.
April 21st
Spend time contemplating what you love to do. You cannot create something new in your life if you don’t spend time thinking about what you want. Spend time discovering who you are. Only then can you move towards the life you truly want to have - filled with zest, joy, health and balance – free from compulsive overeating.
April 20th
Remember, you are never too old to try something new. You are never too old to have fun! Separate yourself from all the roles you play in life –parent, child, friend, partner, etc. — and spend time thinking of who YOU are. Is there something new you would like to try?
April 19th
Your path requires you to greet the circumstances of each moment with awareness and to experience each and every feeling that passes through your body. For example, when you feel butterflies in your stomach, observe this sensation. That is only your anxiety. Underlying this is always a fear that you are not lovable. YOU ARE. You can trust this!
April 18th
Being fixated on the past and being a perpetual victim will keep you in a state of anxiety and reactivity and you will continue to overeat for emotional reasons. Take action now to make the adjustments you must make to stand up for yourself and craft your life as richer and more rewarding.
April 17th
It is vital that you do not let the opinions and feelings of others deter you from following your dreams. After all, this is your life and it is your responsibility to make of it what you want. Your thoughts about how to live your life have been shaped by outside forces. This has resulted in faulty thinking. You have been trying to find happiness by doing what others think you should do or to look like what others think you should look like. Stop it! Your happiness is only up to you!
April 16th
Movement through the stages of our lives inevitably stirs emotions deep within, whether we are conscious of them at the time or not. If you will move through your feelings instead of avoiding them, you will end up in a much more calm and peaceful place. You are then making decisions based on your true desires.
April 15th
It is vital that you learn to assert yourself and communicate what your wants and needs truly are. You deserve to ask for what you want and to express yourself. Your feelings are no more or less important than anyone else’s. Knowing how to speak up and to stand up for yourself will empower you, and you will not need food as medication.
April 14th
Finding happiness is your life’s purpose and your most important task. We are humans who spend much time doing and not much time being. Why not slow down, relax, and focus for a while on what you truly want? Why not do this several times a day? It will become a habit that will serve you well.
April 13th
Our persistent feelings make up our internal guidance system and as such are constantly providing the information we require to make the very best choices for ourselves in each moment. To take full advantage of these important messages, we must pay attention to what we are feeling and follow the instructions we are being given.
Following your intuition means learning to pay close attention to your feelings and heeding the important messages they are transmitting about the very best ways to take care of yourself.
April 12th
To craft your ideal life, you must be clear about what your desires actually are and. It is a beautiful thing when you balance your need to attend to yourself with attending to others’ needs. It is when you allow others’ needs to crowd yours out of the picture that a problem results.
April 11th
Notice what you are feeling when your appetite is raging and pay close attention to the valuable communication your feelings are trying to deliver. Listen to these messages and you will begin to value your appetite as a true friend, instead of a foe. When you attend to your feelings you give yourself what you truly need (and it usually isn’t food) you will be in control. Your feelings will constantly and faithfully deliver messages from your internal guidance system about what choices are in your best interest in all aspects of your life. Learn to listen to them.
Each Tuesday, we’ll select a blog of the week dealing with emotional eating help. Whether it’s a personal blog, a blog that is a great resource with tips on fighting emotional eating and overeating, or a blog from a professional journal, we’d love to hear any suggestions or nominations. Please send an email to blogoftheweek@emotionaleatinghelp.org if you’d like to nominate a blog of the week.
The winner of the first EmotionalEatingHelp.org blog of the week is a 2008 Best of Blogs winner, Escape from Obesity. The blog is also currently in the running for the people’s health blogger awards. The site is described as "A look into the secret life and inner thoughts of an obese mom." The blogger is chronicling her weight loss by month and in photos, give recipe suggestions and reviews, and provides in-depth stories of her struggles. It’s an excellent and frequently updated blog.
I just saw an article on eFlux Media Science and Health News by Alice Carver, entitled "Women Can’t Say No to Their Favourite Food!". The article refers to a brain-imaging survey in the Proceedings of the National Academy of Sciences. From Alice Carver’s post:
Men often find it easier than women to say no to food, according to a brain-imaging study. The study finds a possible answer to the dilemma which makes women more prone to emotional eating than men.
It appears that food looks more tempting for women than for men and they just can’t resist to their desire to eat.
For the study, the researchers gave the participants (13 women and 10 men) questionnaires about their favourite foods. The participants fasted for 20 hours and then the researchers gave them their favourite food. They were asked to smell and taste the food but not eat it. The experiment continued with another request: the hungry participants were told to inhibit their desire to eat the goodies. During the experiment, the researchers used PET scans to measure their brain activity.
The results of the scans showed that certain areas of the brain were more active in both the men and women when they saw the food. The brain areas in question were those that control emotions and motivations.
The full article is available here.
Food control is difficult for many, if not most of us. At times we may feel possessed by urges to stuff ourselves full of excess calories. We are then listening to the voice of our “Chew”. We all have a “Chew”, also known as our “saboteur”. This is the part of each of us that says, “Go ahead, eat whatever you want. You deserve it! It is OK to dive right into that sugary, carbohydrate-laden snack. Life is tough! Enjoy it all! You can worry about your weight/health tomorrow, or Monday, or next week!” Do any of those messages sound familiar?
Certainly it is fine to indulge now and then. Life is to be enjoyed and so is food. For most of us, however, stopping our eating can be tricky at times. We crave. We overeat. We feel bad about doing it. We admonish ourselves which can lead to more craving and continued overeating and then, no matter how much we put into our mouths, we often don’t feel satiated.
This is because satisfying the “Chew” requires more than candy bars, sodas and pasta. Being truly satiated means attending to all of our needs, not simply our need for food. We have to fuel our bodies regularly to function and must make nutritious choices as often as we can. This does not mean eating perfectly at all times. We also require other things such as adequate rest, plenty of water, a fair amount of exercise, companionship and now and then laughter.
We are not simple or one-dimensional. We are complex beings with multiple needs and we have to nurture our emotional, intellectual and spiritual selves as well as care for our bodies. We may be doing our best to fulfill our physical needs for nourishment, rest sunshine and exercise but we may not be quite as tuned in to providing nourishment to our whole selves. We all have many needs and these are often neglected with today’s emphasis on glamour and perfection. We try to be perfect, to look perfect and to eat perfectly. This is not possible! We cannot do it. Most of us would never expect those around us to behave perfectly at all times, nor would we punish them if they occasionally overindulged.
It is the human way to overeat sometimes and, at other times to eat less than our bodies need. It is the striving for perfection that repeatedly gets us into trouble. Because we are human, we set ourselves up to fail if we strive to be perfect. We set this impossible goal, fail to meet our expectations, and end up feeling like failures. We punish ourselves by heading for the nearest “fix” of chocolate, pasta or cookies to help us feel better.
Medicating ourselves with sugars and simple carbohydrates does work! In the short term these foods serve effectively as anesthetics. They calm our anxiety and frustration and effectively soothe unpleasant feelings. Notice what you are feeling next time you eat an abundance of these foods. Chances are you won’t be feeling very good. Overeating serves as a sedative at first and takes away our unhappy feelings. In the long term, however, we damage our self-esteem when we overindulge, gain unwanted pounds and feel more anxious, sad, lonely or frustrated than we did originally.
Learn to listen to your “Chew”. It is talking to you. By tempting you to make self-harming choices, your “Chew” is telling you something. It is commanding you to eat but most likely that is not what you really need. If you feel like racing to the candy machine, take a minute to close your eyes, breathe deeply and ask yourself what it is that you genuinely need. Is it a talk with a friend, a warm bath, a hydrating drink of water, or perhaps some fresh air? Are you craving some fun or a nap? Perhaps you are upset with someone and holding in your anger, literally stuffing it down with junk food. Are you overtired, sad or bored? Could that be what’s really going on?
Being human means we can’t behave perfectly at all times and it is critical to accept ourselves as we are now in order to move forward in a healthy way. This is easier said than done in our culture. It is vitally important to develop the capacity to appreciate and understand ourselves. This needs to be done one step at a time – often in baby steps.
Each time you overeat remind yourself that the experience is providing you with a chance to learn more about yourself, your feelings and ways to fill your real needs. Pause at such times and reflect on your experience. Ask yourself what you were really hungry for at the time? What could you have done differently? What can you do the next time you hear the voice of your “Chew”? In the future how can you give yourself what you really need?
Make a list of things you love to do. Label this list “alternatives to overeating” and keep it nearby. When your “Chew” begins to whine for attention and cravings manifest, you are at a choice point. You can choose to eat or you can do something else. Take out your list and choose an activity like taking a walk, calling a friend or reading something that interests you. Do this for at least fifteen minutes. When you have finished, the urge to overeat may have passed. If not, you are simply at another choice point. You can, of course, always choose to eat or you can continue the activity you were enjoying or choose another activity.
Never berate yourself for overeating: that will only lead you to more indulgence. Dieting and depriving yourself does not work. Scolding yourself is always counterproductive. Comparing yourself to others is never useful. The only way to truly feel better is to learn to relax, to nurture yourself and to appreciate the wonderful person that you are. Following are some suggestions to help as you forge your path in a more positive direction. These are in addition to paying attention to your physical needs mentioned above.
Live your life as mindfully as possible. I suggest you read some of Thich Nhat Hanh’s books such as Peace is Every Step or Being Peace. These will teach you ways to value the present moment. Staying in the present instead of worrying about the past or what may or may not happen in the future will help you maintain balance in your day. No matter how hectic your schedule, carve out time for yourself every day to attend to your personal needs. Don’t just use left over time to nurture yourself. If you do, there will never be a spare moment to take a bubble bath, read a book or write in your journal. Make yourself the #1 priority. This is not just something nice to do. It is an essential, central part of overcoming overeating.
Develop a specific time to nourish your spirit. Make your own sacred routine. We each have different needs. You can experiment to find ways to satisfy some of yours. Try taking a class in Yoga or Tai Chi. Learn to meditate and enjoy feeling peaceful and relaxed. Pray. Spend time outside. Notice things around you. Look at the stars at night — feel the warmth of the sun during the day. Explore things that interest you.
Treat yourself like the goddess you are. Think of things you like to do and do them! Restore your spirit. Schedule relaxing massages. Manicures, pedicures or facials are fantastic. Write in your journal. Dance. Sing. Treat yourself to a movie, a play, a walk on the beach or to a fine dining experience. Use your creative talents. Draw, sew, knit or paint. Try modeling with clay or writing a poem. No one can tell you what is best for you. Our needs are individual and very personal. One woman’s relaxation is another’s stress — play with different ideas and you will discover ways to soothe your emotions and refresh your spirit.
It is important to make laughter and fun priorities in your life. We may have many lifetimes to look forward to but we can’t be sure of that so we must do all we can to enjoy this one. Make the most of every day! Remind yourself to live each day as if it were your last. It is human nature to forget this at times. Remind yourself – again and again and again. The idea is to nurture yourself as often as possible in as many ways as you can imagine. Set time aside each day to think about what your real needs are and attend to them. You will feel a difference and you may notice you feel happier, are smiling more often and have more energy. When you begin to fulfill your true needs, food issues will become less important. Your self-esteem will increase along with your capacity to appreciate yourself.
Remember: never treat yourself harshly – never deprive yourself or berate yourself. This never helps. Instead, remind yourself that there are no mistakes, only lessons. Take responsibility for recognizing and fulfilling your deepest desires. Tell your “Chew” you’re absolutely not interested in hearing any more of those negative messages. Continually check in with yourself to decide what you really want and need at any moment in time. Live your life with zest and enjoy every minute. You deserve nothing less!
Denise Lamothe is an emotional eating expert, international professional speaker, psychologist and doctor of holistic health. She is the author of The Taming of the Chew: A Holistic Guide to Stopping Compulsive Eating (Penguin 2002) and has been noted in many publications, including “O” the Oprah Magazine. She has appeared widely on television and radio and has spoken across the country and in Canada. Dr. Denise is the emotional eating expert for Ann Louise Gittleman, The First Lady of Nutrition and is the professional, spokesperson for the renowned Bach Flower Essences.
She is located in Exeter NH and can be reached at 603-778-4814 or 603-493-6043 www.DeniseLamothe.com or Denise@DeniseLamothe.com
blog: www.chewtamers.blogspot.com
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Adonis Corner, which bills itself as India’s Largest Online Men’s Magazine, has an article entitled How To Overcome Impulse Eating. From the post:
Men who tend to give in to impulse eating need to stop looking upon food as a way to cope with a bad day at work or because you couldn’t stick to their disciplined dieting regime. They need to learn how to eat less, eat sensibly and not look upon food as a friend.
and
As expert nutritionist, Jennifer Nelson and her colleague at the Mayo Clinic, USA, Katherine Zeratsky state, “get to the root of impulsive emotional eating” so you can beat the inclination to snack at odd times and spoil a healthy, balanced diet.
One way to combat impulse eating is to stay busy, exercise regularly and keep healthy, non-fatty and high (lean) protein snacks handy and dumping all your hidden stashes of junk food so there won’t be any temptations to your breaking a diet. Another way is to keep a check on food cravings by consuming health drinks like soymilk shakes or fresh fruit juices (non-sweetened) right after exercising or at times when you feel low.
The rest of the article can be read here.
Adrian Monti of the Mirror U.K. has posted a 10 question quiz to help people determine whether they’re an emotional eater, social snacker, or regimented eater. From the quiz:
If you have trouble sticking to a diet and can’t resist sweet temptation, take our quiz to find out why – and what you can do about it.
Have you just lost the ability to realise you’re full? Or do you turn to food when you’re feeling down or bored?
There are many reasons why we can’t resist picking up that chocolate bar.
In fact, 64 per cent of women in a study said emotional eating was the main cause of their weight problems.
Here’s how to spot what makes you overeat so you can slim down in 2009…
The full quiz can be taken here.
Just found this YouTube video giving 5 Tips To Help Combat Emotional Eating. The video features Jackie Wicks of Peertrainer.com.
Oprah.com has an article entitled "Oprah’s Weight Loss Confession", in which the immensely popular TV star details her struggle with her weight over the years, including her issues with emotional eating. Some selected passages from the 15 page article:
When Oprah turned 50 in 2004, she seemed to have her health and weight under control. For years, she maintained her figure with diet and exercise. She says she thought she had it all figured out, but in 2007, as Oprah dealt with emotional and medical issues, the number on the scale began to creep closer to 200…….
In February 2007, Oprah says she put on the first few pounds. Then, as life took over and she began to feel overwhelmed, she turned to food for comfort. "I have known since my early years of working with Bob Greene that for me it is not a cosmetic issue. It is an emotional issue," she says. "When my engine runs down, my drug of choice is food. My drug of choice used to be potato chips. Now, this year, it was organic multigrain blue chips…but a bag of them. So you eat a bag of those a day, and see what happens if you’re not working out."
When Oprah gains weight, she says it means her life is out of balance. "It’s not about the food. It’s about using food—abusing food," she says. "Too much work. Not enough play. Not enough time to come down. Not enough time to really relax."
Over time, she discovered what she was really hungry for. "I am hungry for balance," she says. "I’m hungry to do something other than work."
When times are tough, Oprah remembers a lesson she learned from author Marianne Williamson. "She was saying that your overweight self does not stand before you craving food. It’s craving love," Oprah says. "It’s about extending yourself in so many different directions that you literally become unconscious. You’re just trying to get through it all and not giving back to yourself. When you love yourself enough, you take care of yourself."
Oprah wants everyone who’s struggling with weight to make themselves a priority this year. "Look at falling off the wagon as I am—not as a weight issue, but a love issue," she says. "Like all of you, I’m really good at giving love to other people and my happiness … really comes from giving to other people. But we all need to make 2009 the year we give ourselves as much love and support as we give to others.
At the end of the article, the oprah.com staff asks five questions to help people get back on track:
- What are you hungry for?
"The weight is always representative of something other than what it looks like," Oprah says. "You don’t have a weight problem; you have a self-care, self-love problem." - Why are you overweight?
"It’s not because you like a certain food," Bob says. "Get deep into it." - Why have you been unable to maintain weight loss in the past?
"This one is really more about ‘Why have you failed?’" Bob says. - What in your life is not working?
"You’re going to find the answers in those areas that you say are really important to you," Bob says. "But they’re not doing well." - Why do you want to lose weight?
"If any part of your answer hints that you’ll be happy at a certain size or weight, you’re setting yourself for failure because [there are] two outcomes," Bob says. "You never reach that size or weight and you’re never happy. And even worse, you reach that size and weight and realize it has nothing to do with your happiness."
After publishing the last post, I decided to spend some time exploring the digg health blog. One article caught my eye, and it was called "Ways To Stop Emotional Eating". The article examines the "connection between mood and food", and gives tips on how to regain control of eating habits.
The list includes things like recognizing true hunger, knowing triggers, and refraining from keeping unhealthy food around. The full post is available here.