Intuitive Eating for the Holidays

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.

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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

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.

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All You Need to Know About Eating Healthy

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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. 

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My #1 Meal Planning Strategy - (aka, How Clicklist Changed My Life!)

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.

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Healthy Eating Basics Bootcamp (Online!) - Open for Enrollment!

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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!

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Will My Insurance Pay for Obesity Counseling?

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.

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Healthy Products for Healthy Living - (Video)

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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!

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Teaching Kids the Truth About Weight Stigma

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.

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Happy Healthy Holiday Workshop Series

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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New Madden Wellness Store

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!

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How Do I Handle My Binge Eating?

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. 

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How to Motivate Yourself for the Gym

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!

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