3 Ways To Transform Your Body Image Perception
This week I'm sharing a post I wrote for Wellseek on body image. In this article I highlighted 3 ways to transform your body image perception.
Wellseek is a collaborate that creates media and programs to help health and nutrition experts inspire happier and nourished lives. They are doing a fantastic job in connecting experts and creating a space that embraces the non-diet, intuitive eating concepts. Check them out!
Intuitive Eating for the Holidays
The holiday season has long been known to be a time of tradition. Many special traditions involve family, friends and celebration, but even more revolve food. For someone struggling with problematic eating, food addiction, attempting to lose weight or change eating habits, the holiday season can be an especially difficult time.
The holiday season has long been known to be a time of tradition. Many special traditions involve family, friends and celebration, but even more involve food. For someone struggling with problematic eating, food addiction, attempting to lose weight or change eating habits, the holiday season can be an especially difficult time. Events that should evoke emotions of fun and celebration, are often met with dread and anxiety by those that feel they may lose control.
During this holiday season, stop the diet and try a new and different approach to managing eating behaviors.
1. Correct Distortional Thinking - Distortional thoughts are beliefs we have which only bring us back to a place we don't want to be. Thoughts like: It's just one time a year.... I'll start my diet for the New Year.... This is the ONLY time I can enjoy Pumpkin Spiced Lattes, so better drink as many as I can! Having these types of thoughts creep into your mind can easily derail you from your bigger goals of attempting to be healthier and not binge or overeat. To combat these thoughts, we work on a strategy called Thought Stopping.
2. Minimize and Manage Stress Levels - Stress is often the emotion that tends to send us into a tail-spin of making poor choices for our health and well being. When we're stressed, we feel out of control, rushed in our routine and like we just can't handle ONE MORE THING. When we feel overwhelmed during the holidays, we tend to control the things in our life that demand the most attention - busy Christmas shopping, scheduling ALL the events, traveling here, there and everywhere, juggling stretched budgets and still trying to take care of LIFE. The problem is, when we're trying to stay in control of everything else, we tend to slack on other areas -- unfortunately that's usually ourselves. Self-care and taking time out for ourselves is the thing we put LAST when everything else is crazy. Sometimes, this translates into our health goals, managing our binge eating behaviors or saying TO HECK WITH IT in working on making healthy changes.
3. Plan Ahead - Having a plan about how you're going to manage difficult situations can be one of the single, best ways to prevent a binge episode. Having a plan doesn't mean you won't experience cravings or urges to binge, but it does mean you'll be better equipped on how to respond to cravings.
4. Support System - Have you ever tried to manage your disordered eating issues during the holidays ONLY to be met with all your family members bombarding you with triggering statements and judgments. Do you really think you need to go back for seconds? I'm only eating the vegetables this year because I'm trying to watch my weight. Phrases such as these can be particularly difficult for those with disordered eating issues. Many people don't understand the difficulty in trying to maintain these changes, ESPECIALLY when there is an abundance of food. Eliciting a support system which understands the difficulties you may face may be most helpful in making changes for your eating behaviors during the holiday season. Explain to your friends or family members your goals and ask them to support you. In the Happy Healthy Holiday program, we will be discussing specific dialogue and examples you can use with your family to help them understand.
5. Focus on the Reason for the Season - From Halloween to Valentines Day, it may seem like there is one celebration after another featuring food. So many times we put ample focus on the food at each of these gatherings. For those with disordered eating issues, the food focus may be even more heightened. This glamorizing of food tends to blind us from other important parts of the holiday season - friends, family, tradition and celebration. It might be helpful to remind yourself that although Grandma's Apple Pie may be very special because you can only enjoy it once a year, it's likely many of the other foods can be made anytime throughout the year. Focus on the real reason for the season and take the glorification out of the food.
Do you need help with addressing these areas?
In the Happy Healthy Holidays Support Group we will be addressing ALL of these issues and more. If you're the person that has made progress towards goals and you're TERRIFIED you might relapse during the holidays -- then this group is for YOU. If you're wondering how you can possibly enjoy food, when you constantly feel like food is the enemy -- then this group is for YOU. If you find that you are constantly stressed to the max during the holidays, which in turn, leads to eating ALL the holiday cookies -- then this program is for you.
Program Begins on November 11th.
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How do you know if your diet is working?
“This time will be different. Starting Monday, eating all the crap will be over. I HAVE to do something about this!”
Can I ask you something honestly speaking? How many times have you said this – same - phrase…
Don’t get me wrong, I am by no means here to judge you, because you know what?
I’ve been there, too.
I know EXACTLY how frustrating trying to change your habits, your diet and your life can be.
I mean, we like to eat food. Food serves so much purpose in our life!
All the happy moments that are only ENHANCED by great food– That fantastic Raspberry-Filled wedding cake at your best friend’s wedding.
An AMAZING turkey stuffing your Auntie makes every year for Christmas dinner.
That perfectly moist Carrot Cake Muffin you had at that little corner bakery during your visit to New York City.
And sometimes, food is the end result and BECOMES about the not so great moments….
That time during that breakup and the only thing that made you feel better was Ben and Jerry’s.
Or the time you felt fat and you thought, What’s the point? As you ate another brownie.
Or the time you had a stressful day at work and came home and wanted to eat EVERYTHING even though you’ve been dieting and doing so well and just one cookie can’t hurt and I haven’t had anything BAD so it MUST be okay for me to eat this ------
And then the guilt sets in…………………………….
Why did I eat that?
I was doing so good and now this.
I can’t believe I f'd it up……again.
That’s it! I’m starting a juice cleanse on Monday!
Which is the precise reason I cringe when I see that someone is going to start a cleanse, a low-carb diet, a 30 day whatever… Because this is EXACTLY the setup for the Binge-Eat-Repeat Cycle.
And honestly… it’s not good…
Now, let me be clear. There is NOTHING wrong with any particular style of eating. I absolutely love a nutritious green juice or smoothie. They’re staples in my diet almost weekly!
The problem is when we become focused on any one “food rule” and try to make that our lifestyle, hoping for a dieting miracle.
Then we feel deprived not eating foods we love.
We feel frustrated that our efforts are short-lived because we can’t stick to simple rules.
We feel disappointed in ourselves for failing – yet again.
In fact, I was just talking about this very thing with the members of our Facebook Group, Mind~Body~Nutrition (have you joined?).
So, I decided to do something about it.
I knew there had to be a better way to reach more people and give them the same information that took me YEARS to discover for myself.
So I started learning about eating disorders, intuitive eating, binge eating, nutrition and HOW to approach these issues from a different perspective.
And that's when Beat the Binge was born.
How to know if you’re ready to change your relationship with food?
As a Certified Eating Disorder Therapist, I hear certain phrases and questions all the time.
How do I stop giving in to food cravings?
Why do I keep eating things I know are bad for me?
Which diet is best for me?
That all stops now. Until you ask yourself one question:
How do I know that my diet is even working?
And I mean, REALLY think about this one.
After all, how many diets have you tried now?
Sure, they might have worked for a little while. You may have even lost a LOT of weight at one time. You may have temporarily altered your blood work and gotten an A from you doctor for a short time.
But you’re here now. And that tells me one thing…
The diet really didn't work.
You’ve fallen back into old habits.
You’re back to going through the drive-through because you have no idea what to make for dinner.
You don’t have enough energy to get through the day because you feel sluggish, drained.
You feel hopeless that you’ll ever be able to make the changes you know you need to make and you’re spiraling…
Ask Yourself Why
You know yourself better than anyone else. Be COMPLETELY HONEST and ask:
“Why do I want to stop binge eating or change my relationship with food?”
Really think about this.
Maybe there’s a clear answer, or an answer you only THINK is clear. But when you really stop to question the motive, maybe more things come to the surface.
My number one goal and priority for you is LONG-TERM LIFESTYLE CHANGE.
Meal planning? Healthy eating? Exercise?
None of that means anything if you're not ready to be honest with yourself and where your desires are coming from.
After all, that’s been the problem all along. If you’ve ever dieted, then you KNOW eating healthier has the capacity to WORK. If you have ever consistently exercised, then you KNOW it CHANGES your body.
But the problem isn’t necessarily the diet plan or the exercise routine.
The problem is your desire to change something and the reason why you want to change it. Is it because you want to look a certain way? Finally wear that red bikini? Gain validation from your peers or family members?
My goals for you are simple, because I NEVER want you to have to start on Monday again. EVER.
And you know what gets in the way of our best laid plans and intentions?
Our frustrations.
Our self-esteem.
Self-doubt.
Busy schedules.
Food ruts.
Boredom.
Exhaustion.
Fill in the blank ____________________________________.
Ask yourself HOW.
How am I going to manage my emotions so they don’t get the better of me?
How am I going to keep self-doubt from interfering with my goals?
How am I going to learn to LOVE nutritious foods without becoming bored? ESPECIALLY if I don't know if I'm ready to make these changes.
So here’s the deal…
The answer to how to keep yourself from giving into food cravings and binging is to manage your emotions.
We do this by learning what our triggers are for negative emotions that cause self destructive behaviors. Every behavior or action, is preceded by a thought. Sometimes automatic and seemingly subconscious.
And, if you just had a WTF does all that mean moment? Don’t. Worry.
This is so much easier than it sounds. In fact, we’ll be diving into ALL of this in our Beat the Binge program where we can really SLOOOOW everything down.
But enough about that, we’re here to address the main question:
How do you know if your diet is working?
When will you know you’re “finished” with your diet?
What will your food choices look like once you finish your diet?
Do you LIKE the diet you’re on? I mean, as in, I-can’t-wait-to-eat-the-next-meal-because-food-excites-me-and-food-is-meant-to-be-enjoyed like it?
Do you know what led to the last time you “fell off the wagon” and how do you keep that from happening again? ESPECIALLY if this isn’t the first time and you’ve said that before….
If you do like you’re diet and you’re spending money on meal replacements, shakes, dieting pills, meal plans, etc., how long do you think you’ll have to continue spending money on these strategies? What happens when you stop? What will you eat then?
It’s about creating a lifestyle change that is sustainable, one that doesn’t leave you feeling deprived. One that’s not time-bound because it will be ever-lasting.
It’s about developing a healthy relationship with food, in which ALL foods are neither GOOD nor BAD and you can learn to enjoy all of them in a healthy, manageable way.
THAT is how you know your relationship with food has improved and how you KNOW it’s working because it’s something you will WANT to continue for a lifetime.
Ready to change your relationship and ditch the diet mentality forever?
Beat the Binge is beginning on July 8th and I would love to see you there!
Back on Track: New Year Reboot
For most people, the pursuit of new goals and change starts out with very high motivation. After weeks, perhaps months, of planning how you are going to accomplish your goals, the excitement and anticipation of finally getting to start the process spurs motivation. However, it does not take long for that motivation to dip.
For most people, the pursuit of new goals and change starts out with very high motivation. After weeks, perhaps months, of planning how you are going to accomplish your goals, the excitement and anticipation of finally getting to start the process spurs motivation. However, it does not take long for that motivation to dip.
Ditch New Year's Resolution Day is January 17th every year. That's right, there's an actual day to dump your New Year's goals. According to an article published in Business Insider, most resolutions fail by the second week of February. Another article posted on Time Magazine indicated gyms experience a sharp decline mid-February. Lastly, restaurants experienced an increase of "check in's" on Foursquare on February 4th.
If you find yourself one of the many, and are feeling a little lackluster about your resolutions, then take a look at the tips below to get back on track:
1) Redefine Goals. Did you set your goals too high? Did you say you wanted to lose 10 lbs by February, only to discovery by mid January you were no where near your mark? One common pitfall of setting goals, is setting unrealistic goals. Make sure your goals are obtainable and realistic so that you don't get discouraged and feels as if you have failed. For example, you might set your goal to state: I will aim to lose 1-2 lbs a week (a normal, healthy weight loss goal.)
2) Reignite Motivation. If you've lost your motivation to achieve your goals, think about what it might take to get that initial motivation and passion back. Why were you excited about your goals in the first place? What was motivating you when you set the goal? What will it mean to you once you achieve your goal? Placing meaning and value on a goal can go a long way in understanding the purpose of the goals and reigniting your motivation to accomplish it.
3) Rebuild Interest. Lastly, consider trying to build some extrinsic motivation, some type of external cue or reward that will help you rebuild interest in your goal. For some, this might be new workout clothes or a new location to exercise. It might be a trip to the grocery store to restock your fridge with lots of healthy items and snacks. For some, it might be a new planner or a notebook to help keep you organized. Think about what external item or object might help to rebuild your interest in your initial goal.
Would you like more ideas of how to get back on track? Join us for a FREE chat, Back on Track - New Year Reboot. We'll be discussing about all the different ways to get motivated to continue pushing towards New Year's Resolutions, as well as goals in general. The Reboot will take place on March 30th @ 7 p.m. You can check out the details here.
Healthy Eating Basics Boot Camp Sneak Peek
February 28th is the LAST DAY to sign up for the Health Eating Basics Boot Camp at the Early Bird discount rate! The next live session won't be until Spring 2018!
February 28th is the LAST DAY to sign up for the Health Eating Basics Boot Camp at the Early Bird discount rate! The next live session won't be until Spring 2018!
If you're interested to learn more about the program before signing up, check out the Info Session video below to see a preview of the curriculum and a sneak peek of one of the classes.
For registration information, click here.
MADDEN WELLNESS SERVICES
All You Need to Know About Eating Healthy
Have you ever wondered how some people can eat "normal" everyday and never have to worry about food? They can eat a donut without feeling one bit guilty. They can eat a few bites from a piece of cake and feel satisfied enough to pass up the rest. They can eating 3/4 of what is on their plate and leave the rest for later because they're no longer hungry.
There are SO MANY mixed messages through the media, advertising, publications and endless commercials trying to sell the next best way to lose weight, get healthy and to finally "make exercise fun." The healthy and fitness industry is a multi-million dollar money making machine and every day they make their buck off of individuals that are hoping they have FINALLY discovered that magic solution.
However, it does not have to be that complicated.
Have you ever wondered how some people can eat "normal" everyday and never have to worry about food? They can eat a donut without feeling one bit guilty. They can eat a few bites from a piece of cake and feel satisfied enough to pass up the rest. They can eating 3/4 of what is on their plate and leave the rest for later because they're no longer hungry.
Eating healthy is really about just getting back to the basics. Eating food that tastes good, food that's nutritious and energizes your body for daily activity and exercise. Eating food to the point of feeling satisfied and stopping when you're full. Enjoying a treat from time to time without feeling guilty.
There are five basic concepts for healthy eating:
1. Understanding Nutrition - Having a solid foundation of healthy nutrition is the cornerstone for giving your body what it needs to function properly. Healthy nutrition involves understanding how to read food labels, eating a balanced diet and knowing how each food group effects your body.
2. Healthy Goal Setting - A health goal is the #1 New Year's Resolution set every year. And why wouldn't it be? A New Year means a new start and a great time to look at one's health and want to make changes. However, many individuals set goals weight loss goals which can be very problematic, causing the person to be tethered to the highs and lows associated with what the scale reads. Learning how to set HEALTHY goals can be the best approach.
3. Navigating Grocery Gimmicks - There is a LOT of jargon in the present day when it comes to food. Sugar free, all natural, cage free, gluten free, etc. All of these different terms come disguised as a way to try and help you be healthier, but some are actually causing more harm than good. Understanding how to read through all the jargon and how advertising and marketing companies utilize jargon to trick you into buying their products can be very beneficial in the pursuit of a healthier lifestyle.
4. Meal Planning - One of the single best ways to create a healthier lifestyle is to plan out your menu from week to week. But so few people actually take the time to do it! Whether they're overwhelmed, don't know where to start or simply bored with their meal choices, there are many reasons people don't commit to meal planning. However, this method has time and time again proven to be one of the most helpful!
5. Getting a Tap on Your Emotions - Do you eat when you're sad, stressed, bored, angry --- all of the above? You're not alone. Almost everyone eats for reasons other than physical hunger from time to time. However, this can become problematic if you find yourself reaching for food EVERY time you experience negative emotions and you have no other healthy means to cope. Adopting a mindful eating, or intuitive eating, approach can be one of the best ways to make sure you're eating in ways that nourish your body and leave you feeling satisfied instead of guilty.
Do any of these areas sound like something you're struggling with in your healthy lifestyle pursuit? We'll be covering each concept in depth in the Healthy Eating Basics Boot Camp beginning March 4th. The 6 week program is completely online and if you found something that resonates with you here, I would love for you to learn more about the program by clicking here.
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My #1 Meal Planning Strategy - (aka, How Clicklist Changed My Life!)
If you're not familiar, Clicklist allows customers to choose their groceries online. You select the designated time for pickup during the checkout process online. On the day/time of your scheduled pickup, you simply drive up to the Clicklist station in the Parking Lot of your chosen store - and they come out and load your cart FOR YOU with all of your groceries. Mind. Blown. I may or may not have cried the first time they loaded my vehicle and I didn't even have to get out of the driver's seat.
In my 7 Steps to Stress Free Meal Planning I mention one of the ways to keep from feeling so overwhelmed with meal planning and keep your stress low is to simplify things. Well, it does not get much simpler than Meal Delivery.
I recently wrote a post about Home Chef and how much I loved the Home Delivery service, but obviously these meal boxes only provide enough for 3 meals. So what about the rest of the pantry and fridge?
I realize there are many that actually enjoy the weekly trip to the grocery, and if that's you, then feel free to skip this post. There are a lot of benefits to actually walking into the grocery store every week. Some individuals who are retired or perhaps parents that stay at home may look forward to this visit as a way to get out of the house and enjoy the fresh air. Some people may actually count walking around in the grocery store for an hour as a weekly workout. Both are really great reasons to physically visit the store.
On the other hand, some of you may be like me. Some of you may absolutely despise the weekly grocery store visit. After spending a long week at work in which you have had to expend every ounce of mental energy, the weekly grocery store visit may leave you with making as many decisions in an hour as you make the entire week. Which bread should I buy? Should I buy the one on sale, or the one that's whole wheat? Wait, here's one that is sugar free... Is sugar free a bad thing? Oh look! Samples! Should I buy this sample because I ate it and I don't want the little, white haired sales lady to think badly of me? It's all. so exhausting.
Enter Clicklist. Have you heard of Clicklist? This new program by Kroger has been LIFE CHANGING for me. Let me clarify I am not getting compensated in any way to speak with you about Clicklist, I just simply want to share with you something that has had a huge impact on my meal planning strategy, grocery shopping and budget. If there is any way I can be helpful to you, then that's what I want to do!
If you're not familiar, Clicklist allows customers to choose their groceries online. You select the designated time for pickup during the checkout process online. On the day/time of your scheduled pickup, you simply drive up to the Clicklist station in the Parking Lot of your chosen store - and they come out and load your cart FOR YOU with all of your groceries. Mind. Blown. I may or may not have cried the first time they loaded my vehicle and I didn't even have to get out of the driver's seat.
So why am I so obsessed with Clicklist?
1. Saving Money. I honestly believe using Clicklist has saved me money on my grocery bill. Although there is a $5 charge for using the program, I believe this is nothing compared to how many impulse purchases I was probably buying when I shopped in the store before.
2. Saving Time. What would you do with an hour or two extra every week? I can think of a whole host of things, especially if I live in the same town as my Clicklist and don't have to include driving time. Unfortunately, I do not. Currently, my nearest Clicklist program is a 40 minute drive away. HOWEVER, I have used this extra time NOT spent in the store listening to audiobooks, podcasts and relaxing to music.
3. No more stress. I used to feel overwhelmed with grocery shopping. Making a lists at home was overwhelming because I always felt like I might get to the store and decide on something different. And then actually shopping was ALWAYS stressful with rush hour cart traffic, long checkout lines and the hundreds of choices I would be consumed with when faced with what-flavor and how-many decisions with each item. Now I simply login online, choose from my "recent purchases" category for items I almost always buy, choose for my weekly recipes and I can easily see what items are available in the store from one page on my computer screen.
4. Weather Proof. Maybe this is a bit over the top, but there's something about not having to get out in 20 degree temperatures and push my groceries to the car and load them. :)
5. Strategic Meal Planning. Because I can now select my groceries from the comfort of my couch, this also allows me to manage my budget better. I am able to plan meals appropriately based on a budget because I can see a close estimate to how much items will cost. I am able to develop plans based on using similar products across multiple days to limit food waste and maximize the amount of time I spend in the kitchen.
I hope you'll give Clicklist or another grocery delivery service a try to make the most out of your grocery shopping. It certainly has changed my way of shopping and has literally changed my life!
MADDEN WELLNESS SERVICES
Why is food addictive?
Many people will consume food everyday and never have a problem with doing so. However, for the person that has problematic eating behaviors, food addictive patterns or emotional issues, it can be much more difficult to control and limit foods.
Why are some foods "addictive"?
Many people will consume food everyday and never have a problem with doing so. However, for the person that has problematic eating behaviors, food addictive patterns or emotional issues, it can be much more difficult to control and limit foods. This is as much a physical as it is a psychological problem. Overeating or disordered eating patterns are most likely a way for a person to cope with negative emotions when they don't otherwise know how to healthfully. Couple that with the physiological response of triggering reward and pleasure centers in the brain and the release of dopamine, then you have someone that is having an experience with food equivalent to someone who takes a hit from heroin.
What is added to foods that makes us keep on eating/wanting more?
Sugar! And I'm not talking about the natural sugars found in fruits and natural sweeteners, such as honey. Sugar is in almost everything we eat, especially processed foods we may not even realize. Several years ago, back in the 80's and into the 90's, the health and food industry began pushing us to eat a fat-free diet because they thought too much fat in our food was the problem with obesity. However, foods without fat tend to taste like cardboard. So what did they replace it with? You guessed it - SUGAR!
I have worked with addicted substance abuse clients and also people suffering from "food addictive" behaviors and there are SO MANY similarities. One research study demonstrated how when an individual consumes sugar, the reward centers in their brain light up the SAME WAY they do for someone that uses drugs. And since our diet has a constant supply of sugar in everything from bread to even the meats we eat, we are on a constant sugar high. Everyone knows what a drug addict goes through when they go "cold turkey" and through withdrawal. So, just imagine what it would be like if you suddenly cut out all sugar from your diet?
Why can't we "just eat one"?
Why can't an alcoholic have just one drink? To be fair, many individuals can manage their diet just fine and can eat in moderation, consuming highly palatable foods and then stopping when they're full or feel as if they're satisfied. For someone struggling with emotional issues and food addictive tendencies, it may be more difficult for them to ever feel satisfied. Addiction is not the problem, but is usually a SYMPTOM of some deeper issue a person has. Initially, consuming the food felt really good! The food tasted good, smelled good and created a physiological response in the body and mind to release dopamine, endorphins and to alert the reward centers of the brain. This may even be amplified for some types of foods containing sugar because sugar can be as addictive as cocaine. Because this person now knows that food created "feel good" emotions, they may be more likely to turn to food again in the future to cope with negative emotions. Over time, this becomes a conditioned response, that is, a "go-to" response in times of stress or other negative emotions. Many people can't "eat just one" until they figure out ways to cope healthfully, manage their cravings and urges and perhaps distance themselves away from foods which may trigger them.
Which foods are "addictive"?
As an addictions counselor, I will give my professional opinion in explaining that ALL foods can be addictive, just as some individuals are more at risk to become addicted to just about anything in life (internet, texting, exercise, sex, etc.). However, there is research to support there certainly are foods that are more palatable and therefore, are foods we are more likely to become addicted to. A palatable food are those foods which create the most sensations from our taste buds. It could be the flavor, texture, smell or a combination. Foods that are salty, sweet or those deemed as "comfort foods" tend to be the most offensive culprits. For example, chocolate, salty chips, desserts, pizza, etc.
MADDEN WELLNESS SERVICES
Healthy Eating Basics Bootcamp (Online!) - Open for Enrollment!
Last summer, we ran an online Bootcamp for healthy eating and.... we're doing it again! The program starts in March 2017 (times/dates TBD). Save by signing up for the Early Registration beginning now through February 28th!
Hello everyone!
Last summer, we ran an online Bootcamp for healthy eating and.... we're doing it again! The program starts in March 2017 (times/dates TBD). Save by signing up for the Early Registration beginning now through February 28th!
If you are:
Confused about conflicting dieting advice and have tried multiple diets with little success.
Turning to foods during emotional times, such as: stress, sadness, loneliness, boredom, frustration and more.
Unable to determine your body's hunger signals and eating just because "it's time to eat" or because "there's nothing else to do."
Eating out multiple times a week because you don't know what to cook at home, feel like there's not enough time to cook, or you're too tired to cook.
Despising going to the grocery store several times a week and would like to go less (how does twice a month sound?).
Struggling with motivation to stick with your goals, a change in diet or an exercise routine.
Setting the same get healthy goals every year, only to give up on them after a couple of weeks.
Then this program is for you!
The program is comprehensive, including some of the most researched, science based strategies for overcoming problematic eating issues, changing behaviors and developing life-long healthy habits.
Many individuals have invested hundreds of dollars in trying multiple diet plans and numerous workout strategies, only to end up right where they started - feeling FRUSTRATED, DISAPPOINTED and DEFEATED.
I often tell my clients, it's probably not the diet plan or the workout routine that hasn't worked, but perhaps your ability to stick with these plans for the long-haul. Be honest with yourself and ask if you really GAVE IT YOUR ALL before you gave up? If not, what went wrong? What was the reason(s) you weren't able to finish the program? Was it too strict? Did you get bored with the food choices? You couldn't give up your carbs? The workouts were too hard? The plan was too long?
Research has found most people trying to make changes to their health, weight or diet, need to refocus their energy on developing a different mindset, rather than the food or exercise. I often tell my clients, motivation is a myth. It's more about organizing your life and your thoughts into a way that makes transition and adapting new habits as easy as possible. That's what the Healthy Eating Basics Bootcamp is designed to do!
This program is PACKED with all the strategies you need towards making changes in your health journey. We'll be covering mindful eating, goal-setting, nutrition basics, grocery shopping, meal planning, emotional eating, and TONS of healthy tips along the way.
Here's a look at what's included in the 6 week program:
5 LIVE presentations hosted by myself on the topics of Nutrition Basics, SMART Goal Setting, The Games Grocery Stores Play, Stress-Free Meal Planning and Mindful Eating vs. Emotional Eating.
5 Pre-Recorded videos where I chat with you about: Grocery Haul -Exactly What I Buy at the Store, My Favorite Healthy Living Products, My Meal Planning Routine, What I Eating in a Day and A Guided Grocery Store Tour.
In depth lesson plans emailed straight to your Inbox weekly.
Homework assignments and handouts to help you in implementing the program's lessons into your own life.
A weekly Action Challenge in which you will be able to incorporate lessons from the program into your own life, while also joining in community support for the challenge through the FB community.
A Tracking Sheeting so you can monitor and track your progress.
A super secret Facebook group in which you and all the other participants can share ideas, motivation and share progress on weekly challenges.
A weekly Q & A session with myself to answer any questions or concerns you have about the program material, as well as any help you may need in implementing your goals.
Tons of great BONUSES, including: Weekly prize drawings, FREE download of 25 Healthy Hacks from an ED Expert, discounts from loved brands, such as Reebok and Iherb, 1 week free trial of the Madden Wellness Membership and anything else I can think to throw in there along the way!
Space for the program is limited. You can signup now for the Early Bird discount through February 28th. After that deadline, the price increases. The program begins in March (exact time/dates TBD).
I will leave you with an Intro Video I made about last Summer's program. Please keep in mind this video also contains previous pricing that was only available for the first group and is NOT the current price. I wanted to share the video in hopes that maybe it can answer any questions you might have, as the content of the program will be close to the same. If you have any other questions about the program, please contact me and I would be glad to answer!
Amber Madden is a Licensed Counseling Associate specializing in Eating Disorders and Obesity. She is the Clinical Director at Madden Wellness Counseling, PLLC. She utilizes her skills in addiction to assist her clients in with Binge Eating, "food addictive" patterns, and develop a positive approach to overall health and wellness. She has a passion for assisting clients in achieving their health goals and learning to love nutritious foods and exercise. For more information visit www.maddenwellnessky.com . V
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Will My Insurance Pay for Obesity Counseling?
The answer is – it depends. With obesity rates climbing, the American Medical Association declared Obesity as a disease in 2013. With this change also came the cry for insurances to cover for preventative and treatment services for those afflicted with obesity issues.
Will my insurance pay for my counseling regarding obesity, disordered eating or food addiction?
The answer is – it depends. With obesity rates climbing, the American Medical Association declared Obesity as a disease in 2013. With this change also came the cry for insurances to cover for preventative and treatment services for those afflicted with obesity issues. Depending on the insurance, a wide variety of services for prevention and treatment may be available including: bariatric surgery, gastric bypass surgery, intensive counseling, formal weight loss programs, group treatment sessions, health coaches and nutritionist interventions.
Who is eligible for reimbursement?
Most patients will require a screening to see whether or not they meet the requirements for obesity. Most clinics still utilize the BMI scale to measure for obesity and this has been found an acceptable way for medical professionals to diagnose patients. Mental health counselors may also diagnose patients based on behavioral assessment via the Diagnostic Manual. A diagnosis of Binge Eating Disorder, Bulimia, or other eating disorder may also help patients meet criteria for reimbursement.
Why does my insurance company tell me I have to be seen by my doctor and my sessions with my counselor don’t count?
Many insurance companies now support the need for treatment of Obesity. However, restrictions require the patient be seen by the primary care physician in a primary care setting. This restricts individuals from seeking treatment from other health professionals such as licensed counselors, psychologists, dietitians and nutritionists. This has presented to be an ongoing issue with many arguing research supports behavioral intervention as a necessity in effective treatment for obesity related problems, an area in which medical doctors and primary care providers have little training.
How can I get my insurance to cover my visits to see my counselor?
Obesity has become a significant problem with nearly 1 out of 3 people affected. Research shows most people afflicted with obesity are also likely to suffer from Binge Eating Disorder, a diagnosable mental health issue. Binge Eating Disorder is characterized by recurrent episodes of consuming abnormally large amounts of food beyond fullness. Insurance companies are required to provide mental health coverage, however, many employers still make decisions regarding what types of problems are covered. The good news? More and more states are requiring eating disorders to be covered as part of coverage and also recommending weight not be the only factor in deciding if someone is eligible.
How do I discuss coverage with my counselor?
Many mental health providers offer a free consultation before you even begin your sessions. During your consultation, discuss insurance reimbursement with your counselor. He or she may have advice for you on how to get covered and may even be able to facilitate coverage. In addition, your counselor may have other payment options available to make treatment affordable for you.
How do I talk to my insurance about coverage for my obesity treatment?
Familiarize yourself with your insurance policy or health benefit plan. Obtain a copy from your employer or insurance company if you don’t have one.
Understand the insurance policy’s coverage for treatment at an in-network facility versus an out-of-network facility.
Ask your insurance company for a list of in-network treatment facilities.
If the insurance company has no in-network facilities in your area or state, ask your insurance company for a single case agreement with your preferred treatment facility in your area.
Document that the treatment is medically necessary by providing your doctor’s written support, your own letter describing your need for treatment, and if available, letters of support from family members or co-workers.
Document what forms of therapy and treatment you have exhausted by submitting copies of all treatment records to the insurance company.
Ensure that your facility communicates with the insurance company in writing and retains records of correspondence.
Keep records of all out-of-pocket expenses for future reimbursement.
Find out if your state has a Mental Health Parity Law. The National Alliance on Mental Illness has a chart outlining the mental health parity laws for each state.
Obtain a copy of the treatment facility’s license to determine if it qualifies as a hospital, skilled nursing facility, congregate living facility, or other health facility license through the state.
Source: https://www.eatingdisorderhope.com/health-insurance-coverage-for-binge-eating-disorder
Does Madden Wellness accept insurance?
Madden Wellness does not direct bill for insurance. However, we do provide you with a superbill, a medical receipt in which you can submit to your insurance for reimbursement.
What if my insurance doesn’t reimburse and I can’t pay?
There may be several other options available to you even if your insurance does not reimburse you. Talk to your counselor or health care provider about a payment plan, sliding scale fees or another payment arrangement. In the meantime, continue to discuss options with your insurance provider and keep all records of your treatment.
Madden Wellness is a partner at Open Path Collective, a service which allows clients to pay one monthly payment towards sessions, a convenient and cost effective way to seek treatment.
Madden Wellness also offers Advance Care financing options for those needing affordable treatment. Many individuals may be eligible for 0% financing.
Additional Helpful Resources:
Decision Memo for Intensive Behavioral Therapy for Obesity
Health Insurance Coverage for Binge Eating Disorder
How to Fight for Coverage with an Eating Disorder
What is an Out-of-Network Provider?
Healthy Products for Healthy Living - (Video)
I wanted to introduce you to some of my favorite products that I use almost WEEKLY in my diet. These products make healthy living fun, tasty and simple. Many of these products are available in the Madden Wellness Store as a convenient and easy way for you to find them. I hope you enjoy!
I wanted to introduce you to some of my favorite products that I use almost WEEKLY in my diet. These products make healthy living fun, tasty and simple. Many of these products are available in the Madden Wellness Store as a convenient and easy way for you to find them. I hope you enjoy!
P.S. Please remember to SUBSCRIBE if you don't want to miss any videos!
Click here for the FREE 7 Steps to Stress-Free Meal Planning Guide!
Amber Madden is a Licensed Counseling Associate specializing in Eating Disorders and Obesity. She is the Clinical Director at Madden Wellness Counseling, PLLC. She utilizes her skills in addiction to assist her clients in with Binge Eating, "food addictive" patterns, and develop a positive approach to overall health and wellness. She has a passion for assisting clients in achieving their health goals and learning to love nutritious foods and exercise. For more information visit www.maddenwellnessky.com .
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Can You Afford Fresh Meal Delivery?
If you have been following the blog for a bit, then you KNOW how much I LOVE the fresh meal delivery services. We often alternate between Home Chef, Blue Apron and Hello Fresh on a regular, usually weekly, basis. There are also many other companies offering a similar service.
If you have been following the blog for a bit, then you KNOW how much I LOVE the fresh meal delivery services. We often alternate between Home Chef, Blue Apron and Hello Fresh on a regular, usually weekly, basis.
Many of the benefits for these delivery services include: fresh ingredients delivered to your door, no hassle of shopping for ingredients, restaurant quality meals that are tasty and delicious, as well as the simplicity of having someone else decide on what's for dinner. Customers also have the option to SKIP or POSTPONE meals at any time.
COCONUT CURRY LENTILS - HOME CHEF
However, one of the biggest complaints I hear regarding fresh meal service delivery is that it's TOO EXPENSIVE. Most people can't rationalize spending $10-$12 per serving (on average) for these meals. So instead of asking whether or not you can afford this type of service, I challenge instead to ask yourself whether or not it's WORTH IT?
PORCHETTA STYLE SANDWICHES WITH BABY KALE PESTO & MARINATED CUCUMBER SALAD - BLUE APRON
Money, our budget and how we work food into our budget is really about the choices we make in our lifestyles. Deciding on whether or not to give up $25 a week for Starbucks coffee is something many of us do much more readily than giving up the same $25 on fresh fruits and vegetables. Pay $5 for Organic Lettuce that will feed you for a week? No way! Pay $5 for your Tall White Chocolate Sugarfree Mocha Latte you'll drink in 15 minutes? SURE!
SMOKY CHICKEN TACOS WITH CHARRED CORN SAUTE'D - HELLO FRESH
The real question is deciding whether or not it is WORTH IT for you to make some adjustments in your budget and your lifestyle to allow for fresh meal delivery.
It's WORTH IT for me to stress less through the week, knowing that what I'm going to make for dinner is already planned out.
It's WORTH IT for me to have quality, fresh ingredients on hand to use for dinner every week.
It's WORTH IT for me to save time and mental energy by not having to shop for the ingredients to prepare the meals.
It's WORTH IT for me to have someone else coming up with restaurant quality recipes each week, when I know I could never THINK of some of these ideas.
It's WORTH IT for me to have something new and exciting to try and look forward to for dinner each week.
BEEF AND CHEESE ENCHILADAS WITH SWEET CORN - HOME CHEF
For many, it may be a matter of just making a few simple changes in your daily lifestyle and habits, if you really want to fit fresh meal delivery service into your budget. In addition, fresh meal delivery will decrease your budget from the grocery store, because there will be at least three meals a week you won't be purchasing in your weekly shopping trip.
Consider the following:
Cut out 4 days of Starbucks specialty coffees (Still enjoy on Fridays for a treat!) = $20 (2 meal servings)
Reduce fast food visits by two weekly = $10 - $30 (1-3 meal servings)
Pack your snacks and stop visiting the vending machine at work = $10 (1 meal serving)
Consider trading a movie theater visit for a night in with Redbox and recipe from fresh meal delivery = $30 (3 meal servings)
FLAT IRON STEAK AND BLEU CHEESE SALAD - HOME CHEF
For me, fresh meal delivery helps make my lifestyle more streamlined. It helps making healthy choices and stressing less about food THAT much easier. Having someone else do the mental work of deciding what and how to prepare dinner allows me to spend more time doing the things I REALLY want to be doing. Creating new, interesting recipes each week has both inspired my interest in cooking and increased my cooking skills. Even I'm impressed with some of the meals I've made!
How do you think fresh meal delivery service could change your eating habits? What small changes or swaps in your lifestyle could you make to fit fresh meal delivery into your budget?
You may also enjoy - Full Home Chef Review
Join our FREE Facebook group to watch my video, Cooking with Home Chef.
Fresh Meal Delivery Service Discounts
If you would like a discount on your first box of fresh meal delivery, please check out the links below!
Home Chef - Receive $30 off your first order using this link - https://www.homechef.com/invite/QNbNvs0j8XwG
Hello Fresh - Receive $40 off your first order using this promotional code at checkout - HJCMDK
Click here for the FREE 7 Steps to Stress-Free Meal Planning Guide!
Amber Madden is a Licensed Counseling Associate specializing in Eating Disorders and Obesity. She is the Clinical Director at Madden Wellness Counseling, PLLC. She utilizes her skills in addiction to assist her clients in with Binge Eating, "food addictive" patterns, and develop a positive approach to overall health and wellness. She has a passion for assisting clients in achieving their health goals and learning to love nutritious foods and exercise. For more information visit www.maddenwellnessky.com .
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Teaching Kids the Truth About Weight Stigma
I can remember it like it was yesterday when one of the more popular girls in the class pinched my butt in front of several others and laughing, said, "There's a lot to pinch there!" And I know my father never meant any harm when he used to call me his "little fat buddy," but the words still cut deep.
I can remember like it was yesterday when one of the more popular girls in the class pinched my butt in front of several others and laughing, said, "There's a lot to pinch there!" And I know my father never meant any harm when he used to call me his "little fat buddy," but the words still cut deep. My mother was only trying to be helpful, and likely didn't know what else to do, when she signed us both up for Weight Watchers, me at the ripe age of 12. Because I was a heavier child, I'm sure she was trying to do the best she could, but it still made me feel ashamed, ugly and as if there was something wrong with my weight and appearance.
I think back to some of these moments now and KNOW they were contributing factors in some of the reasons why I struggled with my weight, my eating behaviors and my preoccupation with food and my body. That's why Weight Stigma Awareness Week is so important and this year's theme of Teaching Kids the Truth is so relevant. Children are so impressionable, and as mothers, fathers, teachers, health care providers, mentors and coaches, we have to learn how to talk to children about their bodies and their weight in a positive way.
Every year, the Binge Eating Disorder Awareness (BEDA) group hosts Weight Stigma Awareness week, and this year it is taking place on September 26th - 30th. They will be hosting several events online to support the cause.
Some of the featured events include:
Podcast hosted by Aaron Flores, RDN, featuring Carmen Cool, MA, LPC, and a group of teens and young adults discussing weight, health, bias and social justice
Clinical blog posts by Ashley Solomon, PsyD; Kathy Kater, LICSW, Jocelyn Lebow, Phd, Dr. Lauren Muhlheim PsyD, CEDS, PSY and Dr. Jennifer Copeland, PsyD
Personal narrative blog posts by Ragen Chastain, Kimberly Dark, Naomi Ortiz and Melissa Mazza
Video installment by Tammy Kremer portraying the effects of weight stigma and its impact on the BED cycle
Video by YouTube sensation and ED activist Matt Shepherd – stay tuned
You can find more information about these events on the BEDA website.
Help for Your Child
In addition, if you have a child struggling with body image issues, weight stigma, body shame, weight-related self-esteem issues, or obesity, and you're not sure how to talk with them about it, then you may consider seeking professional help. At Madden Wellness, I can meet with you, your child and the entire family in a safe, supportive environment to help your child understand weight stigma and find body acceptance. Please see the Child and Adolescent Problematic Eating Page for more information. Please contact me via the contact form for a Free Consultation.
Happy Healthy Holiday Workshop Series
Have you ever made significant changes in your diet and lifestyle, only to relapse during the holidays?
What starts out as a plan to have only 1 plate of food, quickly turns into 2 and then maybe by the end of the week (and 4 holiday parties later) you've decided to completely abandon your goals.
"I'll start over for New Years."
"There's no point in trying to make changes now...what with the holidays just around the corner."
" It's just once a year."
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FIND OUT ALL THE DETAILS ABOUT THIS UPCOMING PROGRAM, AS WELL AS GET ANSWERS TO ANY QUESTIONS OR CONCERNS YOU HAVE ABOUT SIGNING UP.
Have you ever made significant changes in your diet and lifestyle, only to relapse during the holidays?
What starts out as a plan to have only 1 plate of food, quickly turns into 2 and then maybe by the end of the week (and 4 holiday parties later) you've decided to completely abandon your goals.
"I'll start over for New Years."
"There's no point in trying to make changes now...what with the holidays just around the corner."
" It's just once a year."
Before you know it, you find yourself falling back into old habits, telling yourself you'll "start Monday" over and over again. The cycle continues and then it's April and you've gained back weight, abandoned your goals and given up altogether...... ALL because of the holiday season.
The holidays are a difficult time for many who struggle with food addiction and problematic eating. The food, family, parties and an endless supply of one tempting dessert after another presents a perfect storm of emotional eating cues and food triggers.
Not to mention the STRESS that comes with planning, cooking, going from one home to the other and shopping for gifts! This wonderful time of year sends some into a frenzy of stress and anxiety which, in turn, can result in emotional eating and a lack of willpower and motivation to take care of ourselves when we're having to take care of everything else!
That's why I'm launching the Happy Healthy Holiday series. In this program, we'll be taking a look at all the many factors that contribute to goal abandonment and emotional eating during the holiday season. We'll be diving into understanding how deep rooted beliefs and ideas we may have around our families and seasonal foods, may be sabotaging our progress.
Along with lots of great information during this 3 week program, you'll also have individual, personalized access for weekly consultation with myself, an Eating Disorder and Obesity Specialist. We'll be answering any questions you have about issues you're experiencing and take a deeper look at the roadblocks you may come across during the holidays.
In addition, you'll also be able to take advantage of daily/weekly accountability of your eating habits and emotional triggers through the Record Recovery app, a great tool which allows me to be able to provide you feedback in real-time.
It is my intention to teach you how to enjoy the holidays without having to worry about whether or not you'll be able to maintain or continue working on your healthy eating goals. I want you to have a Happy, Healthy Holiday Season!
Beginning October 29th
What's Included
3 LIVE Workshops
Week 1 - Christmas Time's A Comin' - Prevention and Preparation
The holidays can bring on an entire host of complicated feelings and emotions, many of which spill over into our food choices. Stress-eating, binge eating, to-heck-with-it eating.... all comes to the surface during the holiday season.
In this session, we will employ specific strategies to help you prepare healthfully for the holiday season. We will highlight researched interventions to help you prevent falling back into old habits. Skills such as Thought Stopping, Identifying Distortional Thoughts and Rational Emotive Behavior techniques will be covered. We'll discuss many of the problem scenarios that may come up and how to manage. We'll learn how to utilize these skills so that you can worry less about food and focus more on celebrating the season.
Week 2 - Celebrating Food and Family
Does it sometimes seem like your family DOESN'T want you to be successful with your diet? Does EVERYONE in your family go back for seconds during holiday parties -- and you feel obligated to also? At holiday parties, do you find that you have a "food pattern" (always eating the same foods, going back for seconds, eating the same desserts and feeling miserable after -- MAYBE eating AGAIN later in the evening)?
During the holiday season, tradition may apply to more than just celebration and unity. We'll be talking all about how family dynamics come into play with our food choices during the holiday season. Learn appropriate coping strategies so that you can stay on track with your goals and not fall into the family guilt trip pit. By the end of this session, you'll learn how to enjoy a holiday meal with your family without having to feel guilty about your food.
Week 3 - Have a Holly Jolly Emotional Basket Case Christmas
As much fun as the holidays are, they also tend to be some of the most stressful times of the entire year. Stress is one of the most significant factors in problematic eating! When we get stressed, we tend to let go of things in our life so that we can take control of others (like shopping, scheduling and finances!). Unfortunately the thing we let go of first - - is usually ourselves. Sometimes that translates to our health, goals and our eating behaviors.
In this session, learn how to cope with stress and still enjoy the holiday season. Learn effective strategies to mainstream your life in such a way to minimize stress and make willpower easier than it ever has been!
2 Informational Videos
- Thought Stopping Lesson - Learn this well-researched skill to stop negative thoughts in their tracks and keep you from derailing from your goals.
- Holiday Food Triggers - Identifying your triggers related to the holiday season and effective ways to overcome cravings and urges.
Weekly Food Log Accountability
Using the Record Recovery Dietitian app, you'll record your food intake each week. I'll be able to see your entries, provide real-time feedback and support via the app. Click here for more information.
Weekly Personal Coaching Calls
With Amber Madden, Eating Disorder & Obesity Specialist. (15 minutes per call)
Each week I'll speak with you over the phone, through the email or face-to-face via online to answer your questions and provide customized support.
Weekly Lesson Plan
Each week, you'll receive a Lesson Plan straight to your Inbox detailing exactly what to do in the course for the given week. In addition, you'll receive helpful handouts, additional reading and resources and Action Challenges to help you implement the week's lesson.
Progressive Muscle Relaxation Session
(to help with stress and anxiety through the holiday season.) A proven technique to help you with staying calm during this holiday season. What is PMR?
Bonus!
- Goal Setting Course from Joyful Eating program. Learn why Losing Weight is the worst New Year's Resolution, and what to do instead!
- Free Digital Download of 25 Healthy Hacks from an ED Specialist
- Option to EXTEND your Personal Coaching Sessions and Record Recovery tracking through the entire holiday season for a discounted rate of $15 per week.
- Weekly Giveaways, including fresh meal deliveries from Blue Apron, Home Chef and Hello Fresh; free subscription to Eating Well Magazine and a set of Meal Prepster containers!
- Free 7 day trial to the Madden Wellness Membership (launching soon!). Like the membership? You'll also receive the option to signup for an entire year at half price! Click here to learn more.
- And much more!
Join Us!
Begins October 29th - Early Bird Rate of $55 ends October 2nd
Click here for the FREE 7 Steps to Stress-Free Meal Planning Guide!
Amber Madden is a Licensed Counseling Associate specializing in Eating Disorders and Obesity. She is the Clinical Director at Madden Wellness Counseling, PLLC. She utilizes her skills in addiction to assist her clients in with Binge Eating, "food addictive" patterns, and develop a positive approach to overall health and wellness. She has a passion for assisting clients in achieving their health goals and learning to love nutritious foods and exercise. For more information visit www.maddenwellnessky.com .
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National Family Meals Month
September is National Family Meals Month! This mission is all about taking initiative to encourage families to eat at the table together more often!
September is National Family Meals Month! This mission is all about taking initiative to encourage families to eat at the table together more often!
According to a recent poll, only 20% of American families with children eat together seven nights out of the week. In addition, only 75% percent of families are eating together at least four nights out of the week.
This campaign really hits home for me, because as a child, my family and I rarely ate together at the dinner table. It's not to say we never ate together at all, but most of the time it was sitting in the living room in front of the television. According to another poll, of families that ate together, 33% admitted the television was on during the entire course of the meal.
I'm not sure if this had any impact on some of my own disordered eating past, but I do know eating at the table together is something I've always longed for and wanted for my own family and home. In our first home, my husband and I had NO ROOM for a dining table in our Kitchen area, thus we were forced to eat in the Living Room -- usually in front of the television. Now that we've moved into a larger home with TWO dining areas, I still find it a difficult habit to break. I find myself eating in front of the television often. The times we do eat at the table it's difficult to even know how to converse with one another because we're both so used to the television keeping us entertained!
Eating at the table can have the following benefits for children and families (from www.takebackthetable.org):
Teens that dine with their families at least five times a week are almost one and half times less likely to report high levels of stress.
Teens who have frequent family meals are twice as likely to get A's in school.
Teens who have frequent family meals are one and a half times more likely to report an excellent relationship with their mother and father.
Teens who eat frequently with their families are less likely to smoke, drink or use drugs.
Studies show that teens who share at least 5 meals weekly with their family are 335% less likely to develop an eating disorder.
In addition, eating together as a family can also be great practice for mindful eating. Mindful eating involves eating without distraction, especially distractions form the television and other technology. One research study indicated the more tv we watch, the more weight we gain (source). They were also more likely to report having less satisfaction from their meal and not being able to remember how much they had consumed.
The Family Meals Together campaign requests for each family to take a pledge in increasing time spent together as a family at the dinner table. To take the pledge, simply do the follow:
1) Get your family together at the dinner table and say you're going to eat together more often (bonus if you make it at least 5 times a week).
2) Hold up a napkin with a family's name on it nominating them to take the pledge. Snap a photo or take a video!
3) Use #takebackthetable and tag your nominated family when you share you photo on social media sites!
That said, I'm pledging to all of you the same! I pledge that my husband and I will eat together at the dinner table, distraction free, at least 3 times a week. I'm also nominating all of you to take the pledge. Along with tagging your photos with #familymealsmonth and #takebackthetable, you can also tag them with #mwtakebackthetable for me to see YOUR pledges!
If you would like more help with Mindful Eating or for Family Interventions for your children and family, Madden Wellness offers Family Counseling for many different issues related to the eating behaviors of children and adolescents. Please click here to learn more information.
Click here for the FREE 7 Steps to Stress-Free Meal Planning Guide!
Amber Madden is a Licensed Counseling Associate specializing in Eating Disorders and Obesity. She is the Clinical Director at Madden Wellness Counseling, PLLC. She utilizes her skills in addiction to assist her clients in with Binge Eating, "food addictive" patterns, and develop a positive approach to overall health and wellness. She has a passion for assisting clients in achieving their health goals and learning to love nutritious foods and exercise. For more information visit www.maddenwellnessky.com .
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Are You Ready for Change?
This video is all about my take on the importance of having a willingness for change and what that means for you and your healthy living journey! Enjoy!
Hey all, just checking in with you with something new I'm trying! I would LOVE to talk to you all individually, face-to-face, but as you know, that would be difficult to do... So I thought I would try the next best thing by making short videos of some of the information I would like to share with you!
I now have a Youtube channel in which you will find even more information and content available from Madden Wellness Counseling. Topics such as, binge eating, emotional eating, goal setting, food addiction and more will be covered! Please visit the page and LIKE and SUBSCRIBE if you want to stay up to date on the most recent video releases!
This video is all about my take on the importance of having a willingness for change and what that means for you and your healthy living journey. Enjoy!
If you have any video topic suggestions, please leave them in the comments below!
Click here for the FREE 7 Steps to Stress-Free Meal Planning Guide!
Amber Madden is a Licensed Counseling Associate specializing in Eating Disorders and Obesity. She is the Clinical Director at Madden Wellness Counseling, PLLC. She utilizes her skills in addiction to assist her clients in with Binge Eating, "food addictive" patterns, and develop a positive approach to overall health and wellness. She has a passion for assisting clients in achieving their health goals and learning to love nutritious foods and exercise. For more information visit www.maddenwellnessky.com .
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New Madden Wellness Store
The store is an extension of Amazon where I will have grouped together in convenient categories all of my favorite and highly recommended health and nutrition related products. These are products I, myself, use on a regular basis and regularly recommend to my clients to help make healthy living easy, fun and tasty!
Introducing the Madden Wellness Store!
The store is an extension of Amazon where I will have grouped together in convenient categories all of my favorite and highly recommended health and nutrition related products. These are products I, myself, use on a regular basis and regularly recommend to my clients to help make healthy living easy, fun and tasty!
As always, I would never recommend something to my audience or clients without having thoroughly reviewed the product and it's credibility. These products have either been researched and found to be very helpful in the course of treatment and a person's healthy journey or I have reviewed and tested them myself and have found them to be very beneficial.
The store will be periodically updated and product favorites continuously added, so feel free to bookmark this page and check back often!
The categories are:
- Client Store (products I have recommended to clients during treatment and coaching)
- Fitness Favorites
- Book Recommendations
- Food Favorites
- Kitchen Favorites
For more great product recommendations and discounts on some of your favorite brands, please see Health and Fitness Brand Discounts.
(Disclaimer: When you purchase a product through the Madden Wellness Store, Madden Wellness receives a small commission. This revenue helps to support this site so that we can continue providing free content, free online webinars and more. Thank you!)
Click here for the FREE 7 Steps to Stress-Free Meal Planning Guide!
Amber Madden is a Licensed Counseling Associate specializing in Eating Disorders and Obesity. She is the Clinical Director at Madden Wellness Counseling, PLLC. She utilizes her skills in addiction to assist her clients in with Binge Eating, "food addictive" patterns, and develop a positive approach to overall health and wellness. She has a passion for assisting clients in achieving their health goals and learning to love nutritious foods and exercise. For more information visit www.maddenwellnessky.com .
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How Do I Handle My Binge Eating?
This question describes a very typical setup of what is called the Binge, Repent, Repeat cycle. This means that typically after you binge, you experience emotions as you described "shame and disappointment" and then because of these emotions you "repent" (i.e. vow to never binge again, promise to "do better," go to the gym, etc.) and then ultimately end up bingeing again.
Hello,
This question describes a very typical setup of what is called the Binge, Repent, Repeat cycle. This means that typically after you binge, you experience emotions as you described "shame and disappointment" and then because of these emotions you "repent" (i.e. vow to never binge again, promise to "do better," go to the gym, etc.) and then ultimately end up bingeing again.
There are many coping mechanisms for binge eating and one of the best is actually attempting to NORMALIZE eating. Meaning you need to attempt to eat normally, eating appropriately portioned meals 3 times a day, with snacks in between. IF you binge, then it may be helpful to remind yourself that when you attempt to compensate for your bingeing behaviors, and you end up feeling restricted from over exercising or undereating, then this actually leads to a binge again. Thus, reverting you back to the cycle. If you binge, it will be helpful to try and get back on a normal schedule of eating instead of trying to compensate for the binge. Although it may feel counterproductive, getting back on a normal eating schedule will prevent you from entering into the restrictive cycle.
It can also be helpful to remind yourself that the binge has already occurred, it is in the past and the goal is to move forward without focusing on the past. Focus on what you can do differently next time. What emotions or situations led up to the binge? What can you to do prevent or change the circumstances that led to the binge, or the way that you handled the situation?
Lastly, if you're struggling with "normalizing" eating, it can be helpful to work with a professional that can provide counseling and coaching to help you learn how to eating normally, mindfully and without feeling the guilt and other harmful emotions sometimes associated with disordered eating. I would be more than happy to assist you if you ever have any questions or want to reach out to somebody. You can contact me via my website: http://www.maddenwellnessky.com/ .
This question was submitted via Counselchat.com, an online, free mental health platform. Their mission statement: "We believe mental health is just as important as physical health. We're on a mission to bring therapy - a safe, effective, and clinically proven treatment - to everyone." If you would like to submit your own question for consideration in being answered on the blog, you can do so through my Counselchat profile page.
The information above is intended as general information based on minimal information, and does not constitute health care advice. This information does not constitute communication with a counselor/therapist nor does it create a therapist-client relationship nor any of the privileges that relationship may provide. If you are currently feeling suicidal or are in crisis, call 911 or proceed to your local emergency room.
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How to Motivate Yourself for the Gym
In preparing to return to the gym, I have found myself feeling more motivated and enthusiastic regarding changing up my routine, a new scene and the opportunity to take advantage of workout equipment and group fitness. I thought I would share a few ways I plan on trying to prepare for the gym and amp up my motivation for something new!
During the last couple of years, I made the decision to put my gym membership on hold. As much as I enjoyed going to the gym, my husband and I had some financial goals that were more important to us and I knew that I could always exercise outside.
I have enjoyed running outside (even in the cold), but we've also been blessed, here in Kentucky, to have the last couple of years of mild Summers with low humidity. However, this Summer has taken on a new vengence with humidity soaring and temperatures of hotter than hell.
As much as I hate to admit it, this has taken a toll on my training and exercise routine... I have always said I am much more a Winter person rather than a Summer person.
That said, I have decided I want to renew my gym member, especially since my husband and I achieved our financial goals more than a year ago (yay!). In preparing to return to the gym, I have found myself feeling more motivated and enthusiastic regarding changing up my routine, a new scene and the opportunity to take advantage of workout equipment and group fitness. I thought I would share a few ways I plan on trying to prepare for the gym and amp up my motivation for something new!
New Workout Gear
This is seemingly one of the best ways I find to motivate myself. Nothing is more motivating than having some new duds to sport, along with helping you to feel more comfortable. Another note, I prefer wearing capri style leggings to the gym in the summer, simply because I feel like it gives a bit more coverage. Nice for when you want to sit down at some of the equipment that has you awkwardly facing the rest of the gym!
Pack Gym Bag
My gym bag was a wreck after months of not using it for more than just tossing in a running outfit and other random things. I gave everything a good clean out and stocked my bag full of the essentials: hair ties, shampoo/soap, loofah, shower bag, shower shoes, water bottle, baby wipes (for, YOU KNOW), deodorant and emergency snacks. (P.S. I love this bag and you can find it here.)
Mental Prep
I also think there is a certain amount of mental prep that goes into going back to the gym or starting the gym for the first time. One of the most prevalent concerns I hear from my Madden Wellness clients is worrying about what others will think of them. Seriously, I can't speak enough to this that I GET IT! There can be a lot of pressure if you're a beginner at the gym and everyone else seems to know their way around the equipment and be at the top of their fitness game. I think this is kind of like the first-day-of-school scenario. You really have to do some self-talk here and acknowledge that probably MOST people at the gym have these SAME concerns. You also have to realize WHY you're there. And hopefully, you are there for YOU...not everyone else. Remember that!
New Goals
With a change in workout venue, also comes a change in goals. I'm excited to have the opportunity to be able to utilize the group fitness classes, the strength training equipment and the stair master. After MANY months of running, I'm looking forward to incorporating new workouts and changing up my routine a bit.
Entertainment
Whether you're slaving away at the cardio machines or banging it out in the weight room, you probably know those repetitions and miles can become pretty monotonous. I can't say enough about equipping yourself with some new workout playlist music with some of your favorite up beat songs. Podcasts have also became another huge favorite of mine for helping to pass the time at the gym and really stay in the zone.
Group Classes
Although, not for everyone, group fitness classes can be a great way to spice up your workout routine and get out of a rut. Group fitness is a great way to be introduced to new exercise routines, as well as get connected with your gym community. I plan on utilizing my gym's Spinning classes, as well as their Crossfit classes.
Click here for the FREE 7 Steps to Stress-Free Meal Planning Guide!
Amber Madden is a Licensed Counseling Associate specializing in Eating Disorders and Obesity. She is the Clinical Director at Madden Wellness Counseling, PLLC. She utilizes her skills in addiction to assist her clients in with Binge Eating, "food addictive" patterns, and develop a positive approach to overall health and wellness. She has a passion for assisting clients in achieving their health goals and learning to love nutritious foods and exercise. For more information visit www.maddenwellnessky.com .
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Health and Fitness Brand Discounts
Below you will find several offer codes and links to popular brands. These brands offer products which could make your healthy journey fun and interesting, as well as keep you motivated.
Below you will find several offer codes and links to popular brands. These brands offer products which could make your healthy journey fun and interesting, as well as keep you motivated. (Please note: These are affiliate links. If you purchase something using the link, I also will get a small commission, which goes towards site maintenance and weekly prizes for you. Thank you!).
Meal Delivery Services
Home Chef
Get $30 off on your first order. Fresh meals arrive at your home every week! (I like this one because I think it's very family friendly and one of the most affordable!)
Click here for your Home Chef discount!
Sunbasket
Get 3 meals for free at Sunbasket! Eat clean and organic straight to your door!
Nutrition and Health
Amazing Grass
All-In-One, plant based, nutritional shake to help supplement your nutritional needs.
Bulu Box
Monthly Subscription box of healthy deliveries that will upgrade your health.
Love With Food
Monthly Subscription Box filled with healthy snacks, and other products for healthy living.
Bestowed
Monthly Subscription Box filled with healthy snacks for healthy living.
Clothing and Apparel
Reebok
Receive BOGO 50% off all Reebok footwear in the outlet. Click the link below.
http://www.shareasale.com/u.cfm?d=328515&m=45519&u...
Madden Wellness Store
This is my Amazon Store. No discounts here other than Amazon promotions, but I have grouped together many of my favorites for healthy living to make it easy for you to find! (If you purchase through my links, I receive a small commission that goes toward site maintenance and prizes for you. Thank you!)
Madden Wellness Amazon Store Link
This page is continuously updated. Please keep checking back for more great offers.
Click here for the FREE 7 Steps to Stress-Free Meal Planning Guide!
Amber Madden is a Licensed Counseling Associate specializing in Eating Disorders and Obesity. She is the Clinical Director at Madden Wellness Counseling, PLLC. She utilizes her skills in addiction to assist her clients in with Binge Eating, "food addictive" patterns, and develop a positive approach to overall health and wellness. She has a passion for assisting clients in achieving their health goals and learning to love nutritious foods and exercise. For more information visit www.maddenwellnessky.com .
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