Emotional Eating

Healthier Life Resolution

Listening on the radio the other day I kind of chuckled at the persons reply to the question he had been asked. He was being asked if he had made any New Year’s resolutions this year. His reply was “Yeah, losing weight. I’m going to work on that one again this year.” Doesn’t that sound familiar? It was the word “again” that made me smile.

Why is it that January 1 always seems like a good time to start a “diet?” How many people get caught up in doing that? Is it because of all the junk food we consumed during the holiday season and we feel guilty or just the traditional thing to do. I’m not even sure where that concept came from but we all do it don’t we? In the famous words of Dr. Phil, “How’s that working for you?”

If we are honest with ourselves, most of us have already fallen off the wagon of good intentions about dieting within the first few weeks. Food is everywhere and doggone it we get hungry right? We can have the best of intentions and then that co-worker comes in with the box of fresh baked doughnuts or it’s someones birthday and you just have to have cake and then before you know it, you finally wave the white flag and say, “To heck with it, pass the cookies and whatever else you’ve got!”

Really, the list of opportunities to not stick with that resolution we made is endless. Now don’t get me wrong, it is good to be thinking about our “diet.” But I don’t mean it the way most people refer to it. “Dieting” rarely works for the long term. While you can try restricting yourselves in the amount or types of food you eat and lose weight, most people find that they don’t keep the weight off. Over time the scale numbers start to slowing creep back up again and sometimes even go beyond what you started with. Yikes!

Instead of making a “new years resolution” to lose weight, try making a ‘healthier life resolution” Train your brain to think positive thoughts about living healthier instead of negative thoughts about what you have to give up to lose weight.

Think about it. When you say the word “diet” don’t you immediately think about all the stuff you might have to give up? Who likes to do that? That is why most diets fail. You can’t live in a perpetual state of denying yourself. There are times when it’s okay to have that piece of dessert
or that cheese laden lasagna.

We need to change the way we think and feel about food. This will be a process. As they say, “Rome was not built in a day” You can’t just change all your habits that you have had for years and expect in one day to eat a totally different way. Try thinking about what you can add to your “diet” to make it healthier and at the same time cut back on the not so healthy foods you usually consume. Before you reach for that snack ask yourself why you want it, do you really need it.

Just like we put gas and oil in our cars to keep them running we put food in our “engines” to keep us running. Isn’t it ironic that we would never think to put the wrong kind of gas or oil in our vehicles yet we sometimes don’t give a second thought about what kind of “fuel” we put in our own human machines? Thank goodness our body can process some bad fuel better than our cars can and keep running. However, over time our body will begin to tell us that we haven’t been feeding it right and will begin to tell us in various unpleasant ways.

We are creatures of habits and we tend to do what we know how to do even if it is not good for us. So if you find yourself with a lot of bad habits regarding eating, there is no time like the present to make new habits.

So let’s start treating our bodies better than our vehicles and think before we eat. If you are someone who likes to drink soda, start out by substituting a glass of water sometimes. Don’t drink your calories. Try a fruit infused water instead. If you always have three pieces of pizza, sneak a salad in and then eat just one or two pieces. Who says you have to have butter AND sour cream on that baked potato? Buy more from the outer perimeter of the grocery store and less of the processed foods in the aisles. If you look for opportunities to eat healthier you WILL find them and pretty soon they will become a good habit.

Over time the benefits will show up in pleasant ways. Some of that weight that’s been hanging around will disappear. Your body will feel better and run smoother with a healthier you. Remember to not get discouraged and depressed if you slip up now and then. It’s bound to happen. Expect it! Just make sure you pick yourself up, dust off the slip up and get back on that horse again and keep riding. You are worth it and CAN DO IT!

Let this be the last year that your New Years resolution is to lose weight “again.”

Happy 2015 New Year – Or Is It?

Ahhh, the New Year. We’re on the cusp of experiencing a new year and all the expectations, goals, dreams and aspirations that a new ‘something’ brings. We start reminding ourselves about how important ‘new beginnings’ are and the importance of ‘buckeling down’ and ‘taking things serious’ at this time of year. It’s a time of…..reflection….and re-purposing what we want to accomplish.

Pfft. Sounds great, doesn’t it? But I think that all last about a day, tops. Okay, maybe two or three days but the reality is, as humans, we like what we know. Even if it’s not good for us. Even if it’s not healthy. Usually several days into a new way of thinking, reality tells us IT’S HARD TO CREATE NEW HABITS. Ugh. We always want to revert back to old ways of thinking because it’s just easier (insert the whining right here).

Having worked for many years with clients who want to lose weight, or dealing myself with creeping extra weight (can anyone give me an amen to the pre/menopausal years?!?!!), or knowing friends or family who struggle with weight issues, I know, I understand, what a mind game that losing weight is. It’s about retraining your brain to incorporate a new way of thinking that sometimes your thinking doesn’t want to follow. It’s about engaging the psychology of how to change your thinking. It’s about learning skills and techniques that help you with problem-solving, and cravings, and the madness you feel in your head when you feel deprived of something you want, or crave, or have just eaten for so many years.

It’s not about the measuring cups, the food plan, or the scale. It’s about training your brain to respond and react differently to your health. To your body. To your plans for a better you.

Outside of my private practice, I work with a doctor and his staff (who work with bariartric patients). I provide behavioral groups frequently for the doctors patients who need a little extra weight loss support, motivation and education beyond the medical procedure that the doctor offers. I’m so thankful that the doctor and his staff ‘get it’ – they get that beyond the lapband procedure, that there has to be a way of changing your thinking in order to have long-term success with your weight. It’s not about being a size 6, it’s about being a healthier YOU. I’m so thankful for the individuals I’ve worked with through the years that ‘get it’ – that they have to put the hard work into changing the mindset in order to achieve long-term success with their health.

It’s not about how many times you’ve failed. It’s about how many times you started over. And stayed with it longer this time. And learned different things about yourself this time. That you didn’t mindlessly start down the ‘weight loss path’ but that you recognize it’s a process, a journey that you’re on….and it will take time. Sorry to tell you that. It just will. It takes times to adjust to a new way of thinking. And forgiving yourself when you make a mistake, and – drum roll please – learning to re-adjust right away so you don’t “blow it all day long” by continuing to eat-the-day-away because you didn’t follow some weight loss rule!!

Maybe for you it’s not necessarily what the numbers say on the scale but how your body physically feels. You find yourself saying more and more nowadays that you just want to FEEL BETTER, and you know deep down your weight has everything to do with the creaking joints and aching muscles. Maybe it’s the high cholesterol, or blood pressure, or even sleep apnea. What can you start telling yourself, what can you start doing this very minute, that when you start thinking about it and working on it, might make a difference for YOU.

Make a plan to change your thinking about weight loss treatment, weight loss goals, weight loss strategies, weight loss foods, weight loss diets, weight loss EVERYTHING and focus on what good health means to you. Plan on what little things you can change. Plan how you would like your outcome to be different this time. If you need extra help or support with your New Years weight loss plans, let’s talk. Call me at 616-457-5001 or look on website frequently for new weight loss classes starting.

Dieting? Right Now…I Can’t…No Way!

Well we are in full swing with the Holidays again and I got to thinking how many people get into full swing with their Holiday-eating-mentality. You know, the kind of Holiday-eating-mentality where you throw caution to the wind, and don’t think about “eating right” or “dieting” until the end of the year. Or is it moreso at the beginning of the New Year?

Is that you?

Research shows over and over again that so many of us aren’t even thinking of the word DIET right now. When is the last time you’ve seen advertisement on tv (at this time of the year) with some Company touting their weight-loss services or products! You don’t.

It seems we turn off our mindful eating and all our good intentions and plunge hopelessly into mindless eating at this time of year. Let’s face it, it starts with the temptation of Halloween candy (which if you think about it is plentiful all year long but for some reason the little Fun Size candy throws our capacity to think rationally into an eating frenzy) and it last until the last drink is drunk or the last meatball eaten on January 2nd!!

It’s as if we re-engage our brains on January 2nd and think: Ugh. Gluttony. Extra pounds. Disgust. What’s-the-name-of-that-diet-again-I-have-to-start.

And the vicious cycle of emotionally beating ourselves up about how we “must be good” starting in January continues.

May I (gently) suggest there is a better way of doing this……this…eating thing, this dieting thing? That we can enjoy Thanksgiving and Christmas and New Years and NOT let our emotional eating derail us.  That way you don’t have to think about the “diet” you have to start in January.

Can I just (strongly) suggest that you can eat right, eat good, eat healthy now. You can mindfully make choices that will impact you emotionally and physically right now. That the diet you are on is the “diet” you should be on EVERY STINKIN’ DAY.

I hope this is the Holiday season where you choose to do things differently. Because it is a choice. Remind yourself – this week, this very day – how often you are mindlessly eating and start to engage your brain when it comes to food choices.

Choose to think about dieting in a different way. Choose to think about “dieting” right now, and don’t say you can’t. Because you can.

 

 

 

 

 

 

 

Food Choices Health Choices

overeatingLove this book…”Coach Yourself Thin” by Greg Hottiner and Michael Scholtz. This particular excerpt really made sense to me, see if it does to you too.

“There is incredible power in making your own choices.

You’re free from the constraints of someone else’s idea of how you should live healthy and lose weight. This independence sweeps away the victim mentality.

It’s no longer society’s fault that you can’t find healthy food in a restaurant, your boss’s responsibility that you can’ eat healthy on the job, or your spouse’s attitude that keeps you from exercise.

What stops many people from appreciating the power to choose is that with this power comes personal responsibility for the results of those choices. Taking control of your choices and accepting responsibility for their outcomes requires shifting from an external to an internal locus of control.

 

 

excerpts from “Coach Yourself Thin”
by Greg Hottinger & Michael Scholtz

 

excerpts from great book…..”Coach Yourself Thin” by Greg Hottinger & Michael Scholtz

With an external locus of control, you tend to attribute what happens to you to things beyond your control; you blame other people, aspects of your personality or skills that you believe you cannot change, or just plain luck.

If you come up short on a project at work, you might say, “You never told me how to use that program. It’s not my fault I didn’t get my work done,” or “Dang, I can’t do this. I’m way too lazy to learn w to use that program.”

With an internal locus of control, however, you focus on what is within your control and take responsibility for your own decisions and actions.

Revisiting the workplace scenario, if you don’t meet expectations, you might say, “My skills just weren’t as sharp as they needed to be, but I’ll be ready next time,” or “I’ll come up with a better plan for managing my work time in he future.” If you set a company record for sales, you would believe that it was because of your skill as a salesperson and accept the honor graciously.

As long as you relinquish control of your choices and responsibility for the results to something or someone else, you will only succeed when the circumstances are exactly right.

When you take back your power to choose your path and accept credit for the outcomes, you give yourself the opportunity for lasting success.”

 

 

 

 

Binge Eating Disorder

 

Binge Eating Disorder (BED) is a type of eating disorder that is characterized by recurrent binge eating without the regular use of compensatory measures to counter the binge eating.

Symptoms

  • Frequent episodes of consuming very large amount of food but without behaviors to prevent weight gain, such as self-induced vomiting.
  • A feeling of being out of control during the binge eating episodes.
  • Feelings of strong shame or guilt regarding the binge eating.
  • Indications that the binge eating is out of control, such as eating when not hungry, eating to the point of discomfort, or eating alone because of shame about the behavior.

Health Consequences of Binge Eating Disorder

The health risks of BED are most commonly those associated with clinical obesity.  Some of the potential health consequences of binge eating disorder include:

  • High blood pressure
  • High cholesterol levels
  • Heart disease
  • Diabetes mellitus
  • Gallbladder disease
  • Musculoskeletal problems

About Binge Eating Disorder

  • The prevalence of BED is estimated to be approximately 1-5% of the general population.
  • Binge eating disorder affects women slightly more often than men–estimates indicate that about 60% of people struggling with binge eating disorder are female, 40% are male
  • People who struggle with binge eating disorder can be of normal or heavier than average weight.
  • BED is often associated with symptoms of depression.
  • People struggling with binge eating disorder often express distress, shame, and guilt over their eating behaviors.
  • People with binge eating disorder report a lower quality of life than non-binge eating disorder.

The National Eating Disorders Association (NEDA)
http://www.nationaleatingdisorders.org/who-we-are

Do You Have an Anxious Brain? Feeling Depressed?

Check out interesting information at www.hendersoncounselingservices.com
under the “Depression/Anxiety” tab

An After-Thanksgiving Thought

“Tell me what you eat, and I will tell you what you are.”
Anthelme Brillat-Savarin, The Physiology of Taste, 1825

(a stuffed turkey??!)

Diets, Food, & Lifestyle Change

overweightThink of all the interesting food plans or diets you’ve been on in the last….let’s say, in the last year. Are you still able to maintain that food plan? If not, why?

It’s easy to jump on the bandwagon when someone else loses weight and you want to mimic their success with the food plan they were on.

Or you hear of a diet – for example, I just heard recently of the Inflammation Diet – and because you have some physical alignment, you convenience yourself that THAT diet will eliminate any physical woes you experience. So off you go to research it, convince yourself that you could tolerate the foods they’re suggesting, and then make a trip to the grocery store to stock up with the ‘right’ kinds of food.

Real change comes from within. NOT THE FOOD PLAN.

Don’t get me wrong the right diet-of-life can significantly make you feel better, and lose weight.

If your ultimate goal is a significant lifestyle change, like weight loss, think lifestyle change, not short-term diet.

Various popular diets can help to jump-start your weight loss, but permanent changes in your lifestyle and food choices are what work in the long run.

Dieting & Depriving Yourself

deprivedWouldn’t it be wonderful to ban the word “dieting” from our vocabulary.

The word alone always implies something you go off of at a certain point rather than developing a healthy lifestyle of eating throughout your life.

People always feel they have to be good during their diet, and, often part of that thinking is that you have to give up certain foods….for the rest of your life!!

Here’s the good news: making treats totally off-limits could sabotage your weight-loss goals, research from the University of Toronto suggests.

Dieting women who were deprived of chocolate for a week had more intense cravings than those without any food restrictions, and they consumed twice as much chocolate as they usually did when they were finally permitted to eat it.

The smarter strategy is to allow yourself a small portion of the treats you love. You won’t feel so deprived, or obsess about what you can’t have!

Depression – Teens & Adults

Depression is an equal opportunity illness for youth, teens, and adults. When depression takes hold, it can be very discouraging for some.

And there can be all kinds of reasons for depression.  When I think of Michigan and all the beauty it holds in the Spring and Summer, I’m also reminded of the emotional struggles that people can experience in our Fall and, typically, Winter months.

Which makes me think of one kind of depression……Seasonal Affective Disorder (SAD).

Seasonal affective disorder can also affect individuals as the Seasons change and days feels longer and darker. Serious mood changes can shift your sleeping patterns, energy levels, and eating depressionpatterns.  More on this later….

A colleague turned me on to this article, and what researchers have found according to two new studies and the value of cognitive behavioral therapy. I think you might find interesting.

Psychotherapy a Powerful Tool to Fight Depression, Studies Show

 

Cognitive behavioral therapy worked as well or better than antidepressants, other care at preventing depression or relapse

By Dennis Thompson
HealthDay Reporter

THURSDAY, Sept. 5 (HealthDay News) — Cognitive behavioral therapy can be a powerful tool for preventing depression, equaling or exceeding the effectiveness of antidepressants and other types of care, according to two new studies.

Follow-up cognitive therapy can be as effective as antidepressant medications in preventing a relapse for patients at high risk for another bout of depression, researchers reported in the first study, which was published online Sept. 4 in the journal JAMA Psychiatry.

Adults coming out of acute depression are less likely to suffer a relapse if they receive an additional eight months of either cognitive therapy or the antidepressant Prozac (fluoxetine) after finishing an initial round of cognitive therapy, the report concluded.

“Everybody did better than they would have if they hadn’t had treatment,” said study author Robin Jarrett, the Elizabeth H. Penn Professor of Clinical Psychology at the University of Texas Southwestern Medical Center in Dallas. “If you treat a patient with cognitive therapy and they do well, then the patient would have a choice: You could treat them with either fluoxetine or therapy.”

In the second study, also published online Sept. 4 in JAMA Psychiatry, researchers from Boston Children’s Hospital found that cognitive behavioral therapy did better than usual forms of care in preventing depression in at-risk teens.

Teens who received cognitive-behavioral therapy were significantly less likely to suffer a depressive episode than those who were referred to therapists for usual care, which typically involves either standard therapy or medication, said Dr. William Beardslee, director of Baer Prevention Initiatives at the hospital and the Gardner/Monks Professor of Child Psychiatry at Harvard Medical School.

“People at risk for depression often have a very gloomy sense of the future and will misinterpret communications: I’m being rejected or those people don’t like me or what I do makes no difference,” Beardslee said. “What one tries to do is show that actions do make a difference, and do that in a gentle, supportive way.”

The first study involved 241 adults who had responded well to cognitive therapy but were at high risk of relapse for depression. They received treatment at the University of Texas Southwestern Medical Center and the University of Pittsburgh Medical Center.

Researchers broke the group roughly into thirds. The first two thirds received eight months of continuing treatment, either through additional cognitive therapy or by taking Prozac. The final third received a placebo pill.

The people who received continuing treatment had relapse rates that were half that of the placebo group — about 18 percent for either cognitive therapy or fluoxetine, compared with 33 percent for placebo pills.

The protective effect, however, wore off after treatment ended. Two and a half years later, all three groups had similar relapse rates, although rates in the placebo group still tended to be slightly higher.

Dr. Sudeepta Varma, a clinical assistant professor of psychiatry at the NYU Langone Medical Center in New York City, said there is a higher likelihood of depression reoccurring with each episode of depression.

“For example, with individuals who have had three or more episodes, there is a 95 percent chance of reoccurrence,” Varma said.

“I hate to break the bad news when my patients ask about this, but I tell them that there are some people who fall in this category who are going to need treatment indefinitely given their prior history of multiple depressive episodes and perhaps previous incomplete remission histories,” she said.

The second study involved 316 teenagers who were at risk for depression because either their parents suffered from depression or they themselves showed symptoms or had prior instances.

The teens received cognitive-behavioral group therapy in eight weekly 90-minute group sessions followed by six monthly continuation sessions at sites in Boston, Nashville, Pittsburgh and Portland, Ore.

“We try to get kids to think of a range of options,” Beardslee said. “State what the problem is — let’s say they can’t get over a relationship and they feel persistently sad — then try to get them to the goal by brainstorming all the possible solutions and trying some.”

During a 33-month follow-up period, the kids who received the therapy had significantly fewer depressive episodes than those who were referred for usual psychiatric care.

“We wanted to see if this intervention could be delivered systematically and reliably in four different sites in the U.S., and the answer is yes,” Beardslee said. “It’s a step on the way to eventually disseminating the intervention widely.”

There was one drawback. Kids who underwent cognitive behavioral therapy at the same time their parents were suffering depression received no benefit.

“This speaks to the fact that the parental depression must also be simultaneously addressed, and I imagine both individually but also in the family context through family therapy,” Varma said. “This study says that [cognitive behavioral therapy] prevention is highly effective, but we need to look at the big picture. And this makes sense. Depression for young people does not exist in a bubble, and if we can support the family we can help the adolescent.”