Holiday binges - sage advice from the Pritikin Center

Christmas Day has come and gone.  Boxing Day is just a memory.  But we are probably still indulging in seasoonal get-togethers and relaxing BBQs at  home (hopefully your weather is as good as mine in Adelaide, South Australia).  New Year's Eve is just around the corner and so these tips about holiday binges and how to control them from the healthy gurus at The Pritikin Center in the U.S. remain relevant (www.pritikin.com)

It is as much about how we think as how we behave in relation to food and these family and/or friend gatherings which will allow us to sail into 2014 happy and healthy.  

Thank to the author Eugenia Killoran and the team at Pritikin.  Sage advice as ever.

How are you managing your thinking and eating this holiday break?  Do tell!

9 Tips For Avoiding Holiday Binges

How often have we arrived at holiday parties stressed-out, shopped-out, and worn-out? Is it any wonder we say "To hell with my health" and "Let me at that buffet bar"?

This year, take the edge off. We’ll show you how to stop binge eating - even the oh-so-tempting cookie binge. Not only will you better master those buffets, you'll end up much happier the following morning - and all through the holiday season.

 Here are 9 tips for holiday-stress-busting success:

1. Stay in shape emotionally.

We talk a lot at Pritikin about staying in shape physically. During the holidays, it's especially critical to keep yourself in good psychological shape, too. All the extra activity - decorating, shopping, card writing - can take its toll, leaving you emotionally exhausted, which increases stress, creating a vicious cycle.

Ward off stress and fatigue by 1) getting a good night's sleep, and 2) sticking to your exercise routine. Get in at least 30 minutes of fitness each day - even if it's broken up into 10-minute increments. At the mall, for example, do a few "laps" before starting to make your purchases. (In your walk, you may even spot better deals.)

You'll be amazed at how good sleep and exercise can improve not only your energy but your mood.

2. Take time outs.

Carve out at least 15 minutes every day just for you. Take a walk after dinner and enjoy the winter stars. Book 15-minute chair massages for your back, neck, and shoulders. Or just shut the door to your bedroom or office, turn on soothing music, breath deeply, and restore your inner calm. You'll emerge refreshed enough to handle the challenges of your Yuletide days.

3. Cut back on the booze.

We all know family tensions can escalate during the holidays, especially if you're living in close quarters for several days - and drinking too much.

To help keep your alcohol - and temper - in control at parties, sip your drink, don't gulp it. And after one glass of alcohol, drink glasses of sparkling water with lemon or lime. In fact, chum up with the bartender at the beginning of the party. Tell him, "As soon as you see me heading your way, please mix me up another club soda with lemon." Tip him well.

Drinking less alcohol also means you're less likely to over-indulge on the wrong foods.

4. Say "No." (The world won't come to an end.)

How happier and calmer we'd all be if we realized that there simply aren't enough hours in the day to do all we intend to over the holidays.

Prioritize your "to do" list. Buying gifts for the grandkids may be #1, but be sure to put the nice-but-not-really-necessary items way down the list. (If the outdoor holiday lights don't get strung, well, so be it). Get to the bottom of the list if you have time. If you don't, don't sweat it. Your shine is far more important than the shine of outdoor lights.

5. Have a game plan before you arrive at holiday parties

Call your host and ask, "What are you serving?" Then, map out your entire culinary game plan – from appetizers to desserts. It's far better to make these decisions at home, when you're calm and rationale and not experiencing the stress of unhealthy temptations.

Also... Prep yourself with positive self-talk, such as:

·         "This could be a tough situation, but I have a plan and I can handle it."

·         "I'm going to the party to celebrate the holidays with friends and family, and this, not food, is the reason for this party."

·         "I may be tempted, but that's natural. I'll just practice some relaxing breaths, surround myself with good company and laughter, and wait for the urge to pass (because it will pass)."

Before leaving for the party, make yourself a healthy, filling snack, like nonfat yogurt and a banana, or a bowl of hearty soup. It'll curb your appetite, which means you're less prone to plow your way through the buffet table.

6. Keep up your inner pep talk at the party.

There's no better way to increase your feelings of confidence and control. Tell yourself:

·         "I can handle this. I have a plan, and I'm in control."

·         "I'm here to celebrate a special occasion, not a special binge. I'm going to find a really good friend – someone who always makes me laugh. That's far more fun than downing a dozen cheese cubes."

·         "I'll enjoy everything else, too – the music, the decorations, the hugs, and all the kids and grandkids. If I binged at the buffet and started feeling stuffed and lethargic, I'd miss out on all these amazing moments."

If there are infants in the room, offer to hold them. It's hard to go back for seconds when you're cuddling a baby. (Plus, the cuddling is much more delightful than the extra food you didn't really need or want.)

Or get out on the dance floor. You're burning calories and staying away from the food. A win win!

If you need to, escape for a mini-relaxation. Find an empty room, sit down, close your eyes, and take 10 deep long diaphragmatic (from the belly) breaths. This brief relaxation builds in a pause. A pause gives you time to get control of yourself. Remember, urges will pass.

7. Cope with feelings of being overwhelmed.

If you start to lose control:

Have a back-up plan. For example, if you find that your eating choices went south during the cocktail hour, promise to eat low-calorie-dense selections at dinner, like big green salads and roasted vegetables.

Stay focused on the present. Don't "fortune-tell." (Don't tell yourself, "I'll never get back on track with my eating plan.") Of course you will. Tomorrow is a new day.

See strong temptations as a cue to problem-solve. If you see a waiter coming your way with a tray of your favorite hors d'oeuvres, look for someone you'd like to talk to who's across the room. Or head for the bar for another soda and lemon, or a tangy Virgin Mary. You can also silently review your reasons for eating healthfully (e.g., "I really want to keep my diabetes under control").

8. Evaluate.

As soon as you have time, review the evening.

Think about what you learned that can help you do better next time.

Recognize even small successes. Perhaps you had dessert, but only tasted a few bites. That's terrific! Praise yourself for trying. Be proud that you're conscious of your eating behavior, and working on improving it.

If you had a rough time, forgive yourself. Use positive and rational self-talk such as:

·         "It didn't work. That's okay. I'll get better."

·         "What did I learn? I can use that to make progress and problem solve."

·         "Great. I got through it. I wanted three slices of cheesecake, but I ate just one. Next time, I'll do even better."

And if you scored a home run, enjoy it!

·         "I handled it well."

·         "Wait till I tell my best friends and family."

9. Reshape your mind, and your eating behavior will follow.

Always remember that everything begins in the mind. Planning and rehearsing your behavior for challenging events is a sure way to increase your feelings of control and calm.

And the end result isn't just a thinner you; it's a happier you. Yes, a holiday season that really is filled with peace and joy!

---

Author, Eugenia Killoran

http://www.pritikin.com/your-health/healthy-living/staying-on-track/1235-controlling-holiday-binges.html?ibp-adgroup=newsletter

Tips for Coping with Christmas

Courtesy of Eating Disorders Victoria, here are 5 tips for people who may be dealing with an eating disorder.

Tips for Christmas Christmas can be a tricky season to navigate for people with an eating disorder, their family and their friends. Here are our top 5 tips on how to cope. Focus on enjoying the company of companions rather than what you or your loved one is eating. Talk to your family and friends about your concerns and how they could be lessened - plan ahead. Take time out for yourself. Go for a walk, listen to music, chat to a friend. Offer to take "safe" food if you are eating out or at a family member's house. Many people overeat on Christmas Day and often comment on the quantity they have eaten. Remember these comments are not aimed at you. There are more tips on our website that you may also find helpful.

Opening hours Our Helpline service will be open right up until 4pm on Christmas Eve (24th December).  If you need support or information please call 1300 550 236. The EDV office will be closed between Christmas Day and New Year's Day.

Woman on the verge of a nervous breakdown

You may have heard that I'm moving interstate.  I have about 25 minutes before the 19 metre long truck rolls up outside my flat and starts collecting my stuff.  I have been in tears (related to tension) for an hour or so because I've run out of boxes and my friend who was supposed to have large boxes doesn't.  AAARGH.

I would probably turn to food at this point but THERE IS NOTHING TO EAT IN THE FLAT!!!!  Now there's a strategy.

I will have to come back here tomorrow to clean as I am totally knackered (apologies for using medico/scientific term for worn out).  Which will delay my departure.

Nevertheless, as I have just read the paper online to try and calm myself, here's a great article about women.  You don't have to be 100kg to appreciate this.  Women who are 5kg overweight (yes, you) are definitely prone to the same thoughts.

Embrace yourself as the magnificent individual human being you are, that's an order!

http://www.dailylife.com.au/health-and-fitness/dl-wellbeing/things-no-one-will-tell-fat-girls-so-i-will-20131213-2zc0s.html

Happy Holiday Season

As I may have mentioned, I will be moving interstate on 19th December.  As a result, blogs will be a bit thin on the ground for the next couple of weeks.

In the past, this level of anxiety, frustration and sheer hard work may have triggered plenty of emotional eating.  However, I am doing the following to try and minimise my reliance on food to soothe me:

1.  Check in with myself about my feelings.  If I am frustrated or just plain overwhelmed, I have a bit of a cry and feel better.

2.  Stop catastrophising.  I am moving interstate, not to the planet Zorg.  The moving truck is booked and even if its late on the 19th, it won't matter.  Me and my stuff will still get to Adelaide.

3.  Ask for help when I need it.

4.  Watch a few comedy DVDs in the evenings, or read a lightweight book.  (Read The Rosie Project - very funny.  Read the new Bridget Jones - not funny).

5.  Cuddle my "stress management consultant" i.e. dog, Charlie.

6.  Don't stress about any non-hungry eating - it'll just make it worse.

How are you going to cope with "the silly season"?  

Have a great holiday break folks.  

STOP WORRYING - BE CARE FREE

We worry so much about what we should have done, how we look, what others think of us.... In fact, we worry about the past, the present and the future.

Now that is damn exhausting, right?

I've recently found a terrific website called Life Hack.  www.lifehack.org  I urge you to check it out.  I think the post below is very relevant to those of us who struggle with weight.  We often also struggle with our sense of self and a whole lot of guilt about not being perfect.  Mandy Kloppers talks about Caring Less.  I, for one, will be putting some of her sage advice to good use, especially as the silly season approached.  Thanks Mandy.

And what will YOU be caring less about???  Let us all know.

10 Things To Stop Caring About If You Want To Be Happier

NOVEMBER 28 BY MANDY KLOPPERS 

It’s time to care less. Yep, that’s right. Sometimes we take the world on our shoulders, and instead of making the world a better place, all we end up doing is creating more stress for ourselves. Here are simple tips to ease that heavy mental load and feel more carefree.

1. What others think

Dance to your own beat. Act dumb. Do whatever you have to but don’t take on board what others think. It’s your life, your decisions and choices. Others love to judge, and why should you care if they do? Only you define yourself, so let them be amused if it makes them happy. When you care too much about that others will say, you live your life for them and not yourself.

2. Past mistakes

We all make mistakes and mess up in life. That’s just how life goes. Don’t be hard on yourself, though. Accept that everyone gets it wrong sometimes; it’s part of the human condition. You really are allowed to cut yourself some slack. Learn to forgive yourself more often.

3. Failure

The big “F” word that everyone fears. It doesn’t have to be a scary concept, though. Ultimately, it depends on your attitude to failure. If you see failure as not being perfect, you’re going to be permanently miserable. A more realistic idea of failure is giving up. If you haven’t given up, you haven’t failed. See failure as a learning curve, a trial and error process. See failure as your friend – it’s no big deal unless you allow it to be.

4. What you don’t have

The human default position tends to err on the side of lack rather than abundance, which is not conducive to feeling carefree. We focus on what we don’t have and end up feeling thoroughly deprived. What’s the point of that? I often tell my clients to focus on the positives of what they have and the negatives of what they don’t have. Why would you want to torture yourself with all the things you don’t have? That type of thinking will not serve you in any productive way at all. Make a list of all the things in your life that you appreciate. There will always be others with more and others with less. What you have is enough.

5. “What Ifs”

We can drive ourselves crazy worrying about what might happen in the future. No one can predict the future (psychics might dispute this), and there is no point in torturing yourself unnecessarily about things that may never come to pass. Remind yourself that this type of worry is wasted energy and distract yourself. Face worry head on – if you can do something in the present moment, go for it. If not, distract yourself and ‘shelve’ the worries.

6. “I’ll be happy when…” thoughts

When we believe that we will be happy once something has happened, we effectively put our life on hold until the event happens. Wishing your current life is away is a precious waste of happy moments in life. Be in the moment more and care less about being happy in the future. Decide to be happy now. Happiness is not a destination, it is a manner of traveling.

7. Regrets

Regret is a part of life. The past cannot be undone, so it pays to look at what you have done in life philosophically. Did you learn something from it? If you learned never to do it again or to try a different approach, then you’ve ended up with a positive result. Accept what has gone before, make allowances for human error and move on.

8. Rejection

Many of us are so afraid of rejection that we stay in our comfort zones and never risk true intimacy. Wear your heart on your sleeve and risk being vulnerable. The more you hide out of fear, the greater the fear will grow. Show yourself that you can express your feelings and live with the consequences. You will conquer fear of rejection in this way and feel more carefree. Even if the outcome is not as expected, you will soon realize that it wasn’t as bad as you anticipated and that you can deal with it. Be a little more thick skinned, be brave and see life as an adventure.

9. Society’s expectations

Be thin, be beautiful. Show off your wealth and status and then you’ll be adored. What nonsense. When you like and accept yourself as you are, you don’t need to prove yourself to anyone. Don’t buy into the constant media images of perfection. Most of the images are airbrushed and lead us to believe that we should all look as perfect. Try not to take it to heart. We all like to see perfect images, but don’t lose sight of the fact that most of it is digitally enhanced and not natural. Love yourself, imperfections and all. Self acceptance is true freedom.

10. Being good enough

It’s easy to feel that we don’t measure up somehow. We live in a competitive world. It’s okay and even healthy to want to improve and grow as a person. It becomes unhealthy, though, when we internalize negative ideas about how we aren’t good enough. Always challenge this type of thinking. What is “good enough”? Where is the international rule book that clarifies what “good enough” is? As long as you feel happy with who you are, where you are and how far you have come, that is all that matters.

We all worry unnecessarily and create inner misery for ourselves. Remember the above ten points, as they are definitely items you can immediately remove from your worry list. Hopefully you’ll feel a little lighter and a little more carefree too!

We waste so much of our lives caring about unimportant things, foolish things, and unchangeable things.

DO NOT APOLOGISE FOR BEING OVERWEIGHT. That's an order!

I was just reading an interesting article by Kasey Edwards (www.kaseyedwards.com)  from The Age newspaper which illustrated how quickly a person can "fake" before and after photos.

The sentence that resonated with me so very much was this:

Real victory will only come from letting go of the destructive idea that physical transformation — however it is achieved — is the source of moral redemption and self-worth.

When will we come to accept that our value as a human being is not dependent on our appearance?  And we (the chubby, or chubby-thinking people) need to be the first people who recognise this, not the general public.  If we act in a way that says "I'm OK, and I'm working on the assumption that you are too" then we bring out the best in ourselves and other people.  

DO NOT APOLOGISE FOR BEING OVERWEIGHT.  It is not a sin, personality defect or character flaw.  It is most likely the result of an ineffective and unhelpful coping strategy, that's all.

And I want to send a big "shout out" to Kasey's husband for undergoing a chest wax - Chris....man....that's gotta smart!

60 kilos lost - CONGRATULATIONS "Mr Big"

I have a client who will remain anonymous.  We shall refer to him as Mr Big (I could have been more creative but, hey, I'll focus on blog content instead of coming up with a cooler alias!)

And I do mean big. He has been a morbidly obese man for most of his life.   He has had a variety of interesting occupations over the years but during his time as a taxi driver Mr Big was able to eat whenever and whatever he liked by simply driving to the food.  After topping out the scales at 200kg he just kept growing.  Eventually, he had to give up work due to his size.  And then he had to give up going outside because of his size.  And then he had to give up walking around, then sitting as a result of his size.  He has become confined to his flat and only gets out for an occasional hospital admission (also related to his obesity)  Mr Big requires assistance to shower and perform most activities of daily living. 

As an added complication, Mr Big suffers from massive lymphoedema  (http://en.wikipedia.org/wiki/Lymphedema).  This incredibly large swelling due to lymphatic blockage affects his ability to balance and stand as well as transfer from his bed and walk.  Mr Big spends almost all of his day on his bed, resting on the side not affected by the lymphoedema to reduce the pain.  He has no clothes that fit him at present.

As there are limits to the capacity of scales he is not quite sure what his highest weight was, but it may have been up around 370kg.  (No, that's not a typo.)  

We met about 18 months ago when his social worker contacted me for some specialised counselling in the area of eating, weight and emotions.  Oops, sorry, I forgot:  men don't talk about emotions - just eating and weight!  Our first few meetings (for him I was happy to make house calls) were challenging to say the least.  A lot of resistance (psychologist-speak for a client being bolshy and argumentative) and his declaration that change was up to chance.

But, after a while and another hospital visit, he got it.  That sense that his destiny was up to him. He finally started to focus on the causes of obesity, not just the obesity itself.  And when you start focusing on the causes, you start to realise that this is the best area in which change can be made. 

 "If it is to be - it is up to me"  (quotation from William H Johnsen)

Mr Big, this talented writer, musician (and sometimes cantankerous so-and-so) FINALLY realised that his thinking and behaviour was the main obstacle to his survival and well-being. 

The fantastic new is that nowadays we need to refer to him as Mr "Not So Big".  Over the past year he has lost a WHOPPING 60kg. (No, that's not a typo) The obstacles involved cannot be overstated.  Housebound, on a low income, barely able to move due to lymphoedema, intelligent but bored (and boredom is very strongly linked to emotional or non-hungry eating,) socially isolated, unwilling to ask for help, etc. etc. etc.  

You may wonder to yourself  "what was he eating all those years" - but the real question should be "what was eating him"?  The use of food to control mood is an EXTREMELY common coping strategy.  And we live in an "obesogenic" environment - cheap, fast, processed food is EVERYWHERE and easily accessible - it'll even come to you.

My (metaphorical) hat is off to you, Mr Big.  CONGRATULATIONS! You have turned your life around and you're heading in the right direction after decades of pain and suffering.  

And get this, he is now studying for a bachelors degree - online.  And before the end of the year, I hope to see Mr Big sitting on his sofa - for him that's as much an achievement as someone else climbing Everest.

Think about what you can take from the story of Mr "Not So" Big:   

• perseverance is everything, 
• a change in thinking MUST be accompanied by a change in behaviour, 
• its never too late,
• remember to get out of your own way,
• life is really worth living
• don't be afraid to ask for help
• work on the causes of overweight and that will help take care of the weight
• 
  

What else can YOU think of that's a take-away from this inspiring story?  Put those little grey cells to work and get as much as you can out of this story.  Lets get some comments going to inspire each other.

And here's a nice picture of another Mr Big for your viewing pleasure (sorry, but I don't take my camera to client sessions!)