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!
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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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."
JOIN US!
Watch the Preview!
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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