Normalized Eating
 |
 |
 |
 |
 |
It is often difficult for
those who suffer from eating disorders to begin the process of normalizing their
intake. You cannot normalize your
eating patterns overnight. It is like a habit that must be broken. Take one step
at a time and expect gradual progress.
Those recovering form eating
disorders learn they must follow a program of ‘mechanical eating’ until they
can respond to hunger and satiety cues.
Mechanical
Eating
This means establishing and
sticking to a pattern of non-dieting that includes eating breakfast no later
than an hour after you awaken, having lunch 3-4 hours after you first meal and
dinner in the early evening.
It is very important not to
skip meals. That could set you up
for a nighttime binge.
Goal: To eat three non-dieting meals a day.
One
in the morning.
One
around
One
in the early evening.
As
well as occasional snacks in between.
- Eat normal sized portions. To give yourself an idea of what normal sized portions are, watch people around you who are normalized eaters. For example a normal sized portion of meat is approximately equivalent to the size a deck of cards.
- No food is bad. Try to stop labeling foods as either good or bad. When we eat food that is labeled as bad, we internalize the message that we are bad. Then we feel guilty and anxious, which feed the cycle of deprivation and over-consumption.
- Ditch the artificial sugars and ‘lite’ products. Diet products feed the
obsession to restrict and diet.
- Take food as though it were medicine.
“Eating a non-dieting meals is part of getting better.”
- At first is may be easier for
you to eat five or six small meals a day
instead of three large ones.
- Learn to exercise
for pleasure not to burn calories.
- Stop
weighing yourself. Throw away your scale.
Scales are for fish.
- Get
rid of your ‘thin’ clothing.
- Eating non-dieting meals is prevention against binge eating at night.
Holiday Survival Skills
 |
 |
 |
 |
Enjoying the Holidays
Any
upcoming holiday season is very often a stressful event for individuals and
families with food and weight issues. Family,
friends, celebration, food and drink mark holidays in many homes.
Consequently, some individuals will be less relaxed and more
distressed by the holiday. Here is a list of suggestions for those
persons handling potentially stressful holiday situations.
Try to remember that the focus of holidays is getting together with people that you love and love you in return. It is not all about the food.
I hope these suggestions help you this weekend.
·
Plan which events you really want to
attend and schedule them on a calendar (remember...those are events you
"want to do" and not the events you "should do").
· Plan QUIET TIME for yourself. Watch a movie, go for a walk, listen to music, read, play your guitar, spend time with a pet, have a bubble bath.
·
Check newspaper and community bulletins
for events that you would like to
attend, or in which you would like to participate over the holiday break.
·
Keep in touch with trusted friends who
are supportive.
· Limit your involvement with family or friend conflicts. You do not have to be a 'Peace Maker' this weekend.
FEELING UNCOMFORTABLE WITH OTHER'S COMMENTS
·
Plan and practice verbal responses to
comments about weight and eating habits. Role play possible uncomfortable
scenarios with a trusted friend.
·
Plan and practice relaxation exercises
that are portable to any situation.
·
Rehearse humorous and creative ways to
change the subject, and shift focus away from you and your eating habits. Be up
on local "buzz topics".
OVERWHELMED BY FOOD AND DRINK CELEBRATIONS
-
For emotional support at the dinner table, sit next to a person you trust and love.
·
If a binge or purge episode occurs, do
not punish yourself, but acknowledge that you are on your way to healthier
eating and thinking patterns. Allow yourself to be flexible, while being
healthy.
-
Treat yourself to "extras" and seasonal goodies. It is socially and psychologically healthy to do so.
Anticipate that you might feel
stressed around the larger quantities and richness of food during holidays.
Acknowledge the feeling and practice healthy distraction techniques: music,
deep-breathing, writing a letter, or progressive
muscle relaxation.
-
Do not label food as good versus bad. Eat the foods you enjoy.
-
Try not to count calories every day.
-
Try not to step on the scale. Hide it for a few days, or even for the holiday season.
-
Have the telephone numbers of supportive friends and a trusted crisis line number nearby. Keep the numbers in your pocket, your purse, your hat.
In summary, holidays may bring a mixed bundle of emotions. Appreciate the positive feelings. Acknowledge that the negative emotions are real, but that you can handle them in a healthy and powerful way. Give to others... and just as importantly, give to yourself and take some holidays steps towards a healthier YOU in 2007.
Adapted
from: National Eating Disorders
Information Centre. Vol. 7 No. 5 (1992)