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Jenny Eden Coaching

JENNY EDEN COACHING

5 types of Binges (and why they occur)

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src=\"http://jennyedencoaching.com/wp-content/uploads/2017/07/The-5-day.png\" alt=\"Empowered Eater\" width=\"828\" height=\"315\" />\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">When I healed my fraught relationship with food after so many years it felt freeing and peaceful.  </span></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">I realized that I had more empowerment around food than I ever gave myself credit for.  I realized after painful reflection that I was letting food boss me around, tell me how to behave and have power over me.  I felt completely beholden to food and confined by my own story about who I was as an eater.  I liken it to a bad romantic relationship where you feel no sense of autonomy or efficacy.  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">When I started to tune in to the nuances and complexity of food and slow down to allow myself to experience pleasure when eating, a huge “aha” moment occurred for me.  I was able to discern which foods I truly liked and which I could “break up” with naturally, not by force or will power.  This was a huge revelation that made feel so powerful and in control.  No longer did I have to force myself to say no to food.  No longer was I the one left out at parties sulking in a corner eating diet food.  I could fully participate because I no longer placed rigid rules and restrictions on myself which in return allowed me to truly decide whether that was a food I wanted to experience or one I did not.  I did not have to fear that this would be the last time I would eat that food until some arbitrary amount of time.  The external noise, shame and guilt subsided, replaced with tremendous peace and clarity.  For when we divorce ourselves from morality around food and scary consequences of eating it, we can decide how to honor our bodies on our own terms and not based on experts or diet books.  When I know that food will always be available to me, it loses it’s powerful hold on me and I can calmly decide whether I’m in the mood for it or not.  Guess what?  More times than not, the trigger foods I once feared doesn’t call to me at all.  I crave balanced, healthy food that makes my body thrive and only the occasional treat or processed food.  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Make no mistake that when we place <a href=\"http://jennyedencoaching.com/ping-pong-dieter\">false scarcity</a> on ourselves or deny ourselves for too long, it\'s that very food that you deny that you will binge on, and with a vengeance.  You will begin not to trust yourself around that food, and you will place more rules and restrictions on yourself or with that food.  This in turn will keep you in that devastating viscous food fear cycle and leave you feeling confused, hopeless and resigned to utter failure.  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">There is another way, however:  And that is to become an Empowered Eater</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">How to know if you’re an empowered eater:</span>\r\n\r\n&nbsp;\r\n<ol>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You do not obsess about food all day and instead use that energy towards sharing your talents with the word and taking care of yourself and others</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You do not eat based on rules and regulations or even the clock but instead based on internal wisdom and deep listening</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You start and stop eating based on how your body feels </span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You eat in a mindful, slow way and truly savor your food</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You are not at all fearful about making food choices, and feel confident in what and how you eat each day</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You are a dietary detective and eat foods that fuel your body, are pleasurable and fit into your unique needs as an individual</span></li>\r\n</ol>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">If you answered “no” to 1 or more of these than you likely need to be more empowered with food selection and eating.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Would you like to experience empowerment with food in a way you never have before?  Would you like to walk around life devoid of food fear and obsession replaced with an ever present calm and trust?  Would you like to let your weight finally self-regulate effortlessly without any force or restriction?  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Then join me for my <span style=\"color: #ff0000;\"><a href=\"https://jennyedencoaching.lpages.co/eating-empowerment-challenge/\">FREE 5-day Eating Empowerment challenge</a></span> starting Monday, August 7th!</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">It\'s all going down on my Wellness Warriors Facebook group. You can join the <a href=\"https://www.facebook.com/groups/1738140356456267/\">group here</a>. I\'ll also be sending you the content via email (only those who choose to participate)</span>\r\n\r\n<span style=\"font-weight: 400;\">This is no ordinary challenge though. This is an epic challenge. Not only will you learn valuable skills in empowering yourself around food, eating and nutrition, you can also win a grand prize for your participation.</span>\r\n\r\n<span style=\"font-weight: 400;\">Here\'s how it works:</span>\r\n\r\n<span style=\"font-weight: 400;\">Each day, you\'re going to get content on a specific topic with a challenge to accomplish for the day. Those who accomplish the challenge with photo proof or a post on facebook will earn 5 points. You earn extra points for sharing the challenge with friends and family and tagging me. The person with the most points accumulated at the end will win a grand prize of:</span>\r\n\r\n&nbsp;\r\n<ul>\r\n <li>\r\n<h1><span style=\"font-weight: 400; color: #ff0000;\">A free copy of my best selling book, The body image blueprint</span></h1>\r\n</li>\r\n <li>\r\n<h1><span style=\"font-weight: 400; color: #ff0000;\">A $20 whole foods gift card</span></h1>\r\n</li>\r\n <li>\r\n<h1><span style=\"font-weight: 400; color: #ff0000;\">A copy of my friend and colleague <a href=\"https://www.amazon.com/Food-Thought-Mood-Journal/dp/1530342732/ref=sr_1_1?ie=UTF8&amp;qid=1501517214&amp;sr=8-1&amp;keywords=Cait+Byrnes\">Cait Byrne\'s book</a>, “Food for Thought: Food and Mood Journal</span></h1>\r\n</li>\r\n <li>\r\n<h1><span style=\"font-weight: 400; color: #ff0000;\">1-hour 1:1 eating psychology coaching session with me.</span></h1>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h1></h1>\r\n<span style=\"font-weight: 400;\">Second prize winner receives a copy of my book and a 1-hour session with me.</span>\r\n\r\n<span style=\"font-weight: 400;\">If you\'re ready to take the Eating Empowerment challenge, simply <a href=\"https://jennyedencoaching.lpages.co/eating-empowerment-challenge/\">click here</a> to let me know you’re in and to grab even more details.</span>\r\n\r\n<span style=\"font-weight: 400;\">Whether you struggle with meal planning, overeating, learning the best foods to fuel your body or all of the above, this challenge is a fabulous jumping off point to having you feeling super confident and in charge of your nutrition and eating habits.</span>\r\n\r\n<span style=\"font-weight: 400;\">Become an empowered eater and join me on Monday, August 7th for an epic free <a href=\"https://jennyedencoaching.lpages.co/eating-empowerment-challenge/\">5-day challenge</a>.</span>\r\n\r\n<span style=\"font-weight: 400;\">See you there!</span>\r\n\r\n&nbsp;\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/07/empowered-eater.png\" /></div>\";s:10:\"post_title\";s:27:\"Are you an Empowered Eater?\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:15:\"empowered-eater\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-07-31 12:28:22\";s:17:\"post_modified_gmt\";s:19:\"2017-07-31 16:28:22\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1924\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"0\";s:6:\"filter\";s:3:\"raw\";}i:1;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1967;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-08-31 09:37:13\";s:13:\"post_date_gmt\";s:19:\"2017-08-31 13:37:13\";s:12:\"post_content\";s:2528:\"<iframe src=\"https://www.youtube.com/embed/kg8UT0NzVnE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n\r\n&nbsp;\r\n\r\nListen, have you been wondering about essential oils but don’t know where to start or what to do with them? Tune in for an eye-opening interview with the amazing Toby Hana Lucas where we’ll chat about essential oil healing and so much more.\r\nOn this episode you’ll learn about:\r\n** Healing from endometriosis using essential oils, food and yoga\r\n** Kundalini yoga and how it can support your wellness journey\r\n** How traveling and taking risks can support a certain pillar of your health.\r\n<h1>\r\nOur guest:</h1>\r\nToby is a self-described professional giver. She is an explorer, an open heart and a warrior of love and wellness. Her journey on the road lead her to many adventures that has influenced her to share the wonders of life she\'s learned. After being diagnosed with Endometriosis, her travels took a sudden stop and the journey of connecting back to her body began. Through this experience, Toby studied Kundalini yoga, found the magic of essential oils and dug in deep to find what healing from the inside was all about. She helps bring awareness to how one feels in their body through kundalini yoga, meditation, reiki healing and essential oils.\r\nToby also speaks sign language and can read your body language so watch out!\r\nFind Toby and learn more about her!\r\nwww.blueopalwellness.com, and @tobyhana for instagram. www.facebook.com/blueopalwellness.com and www.facebook.com/tobyhanalucas\r\nYour host:\r\nJenny Eden Berk is a Certified Eating Psychology Coach, Body image mentor, International Speaker and Best selling Author of the book, The Body Image Blueprint. She is the founder of Jenny Eden Coaching, a practice devoted to helping women, men and teens heal their relationship with food and their bodies. She specializes in unique binge eating cessation techniques and mindful eating practices. She resides in Boston with her husband, 3 young daughters and in addition to coaching and writing she loves to cook, entertain, travel, as well as practice hot yoga and kettlebell training.\r\nwww.jennyedencoaching.com\r\nTo order the book: http://amzn.to/2pBKPyU\r\nFacebook: https://www.facebook.com/jennyedencoaching/\r\nWellness Warriors Facebook group: https://www.facebook.com/groups/1738140356456267/\r\nTwitter: https://twitter.com/coachjennyeden\r\nInstagram: https://www.instagram.com/coachjennyeden/\r\nPinterest: https://www.pinterest.com/coachjennyeden/pins/\";s:10:\"post_title\";s:30:\"Food Mood Attitude, Episode #4\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:28:\"food-mood-attitude-episode-4\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-08-31 09:37:13\";s:17:\"post_modified_gmt\";s:19:\"2017-08-31 13:37:13\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1967\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"0\";s:6:\"filter\";s:3:\"raw\";}i:2;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1091;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2016-07-11 07:20:44\";s:13:\"post_date_gmt\";s:19:\"2016-07-11 11:20:44\";s:12:\"post_content\";s:7346:\"<a href=\"http://jennyedencoaching.com/psychology-buffets/the-psychology-of-buffets-and-3-types-buffet-eaters-to-watch-out-for\" rel=\"attachment wp-att-1092\"><img class=\"aligncenter size-full wp-image-1092\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/07/The-Psychology-of-Buffets-and-3-types-buffet-eaters-to-watch-out-for.jpg\" alt=\"Buffet Psychology\" width=\"940\" height=\"788\" /></a>\r\n\r\nBuffets are a psycho-social food experiment which is ripe for analysis in order to determine who we are as eaters. Sometimes, the overwhelming abundance, variety and tantalizing presentation of foods can override our good judgment. For some of us, such a wealth of choices brings out primitive urges for excess in preparation for feast or famine.\r\n\r\nI remember visiting Las Vegas about ten years ago with my husband. We were absolutely dumbstruck by the vast array of buffet options. These were not just buffets; they were MEGA-buffets, which were overwhelming. Yet, ten years later my husband still prods us to go to all-you-can-eat Chinese buffets to take advantage of these low-cost plentiful food choices.\r\n\r\nThere is a poignant scene in the book Unbroken when the freed POW soldiers, after months of starvation, are being airdropped tons and tons of food. Even for them, at a certain point, they had to say “Enough! It’s too much. “\r\n\r\nScarcity vs. abundance: this kind of polarized thinking affects many of our lives. It is one of the reasons we become black-and-white thinkers regarding food. We’re either in restriction and diet mode or we’re bingeing and indulging to our hearts’ delight. The most common thing I have heard throughout my fourteen years as a Health Coach is how my clients cannot find this middle ground, or to control their “dimmer switch”.\r\n\r\nAs an Eating Psychology Coach, I observe eating events, such as buffets, with an analytical eye. My observations indicate that people approach buffets in three distinct ways:\r\n\r\n&nbsp;\r\n<h2>1. <span style=\"text-decoration: underline;\">The grab-a-plate and go-to-town type </span></h2>\r\n&nbsp;\r\n\r\nThis individual embodies the typical, “our eyes are bigger than our stomachs” cliché by sampling a little of everything in the line with little pause for judicious and careful choices. This individual is delighted at the array of food, the fact that it’s “all you can eat” for x amount of dollars and wants to take advantage of every last bite. Food is extremely important to the grab-a plate type and there is a constant fear of scarcity, even amid huge buffets (after all, they might run out of Beef Wellington!).\r\n\r\n&nbsp;\r\n<h2>2. <span style=\"text-decoration: underline;\">The casually-walk-down the-line, observe-the-food-categories and offerings, and then carefully-decide-in-advance-what-to-eat type</span></h2>\r\n&nbsp;\r\n\r\nThis individual is analytical in nature. He or she likes to plan in advance and make sensible, balanced and methodical choices when it comes to food. You might find this person adding just a few choice items onto his or her plate and eating slowing, happily enjoying every bite. This person loves food, but is not controlled by it and can easily choose the foods they find most delightful and nourishing. He or she often orders the made-to-order omelette, and doesn’t mind the wait.\r\n\r\n&nbsp;\r\n<h2>3. <span style=\"text-decoration: underline;\">The “I’m on a diet” buffet type</span></h2>\r\n&nbsp;\r\n\r\nThis type agonizes before heading to a buffet (and might not go at all). He or she wants everything on that damned line, but uses sheer will to fight the Belgian waffle demons. You’ll find this person clenching her plate to begin the line, peering under lids only to be sad and disgusted when confronted with hollandaise sauce or some other heavy, rich food. He or she will sadly but boldly walk over to the salad bar and fruit section of the buffet, scantly fill a plate and then return to the waiter to request steamed salmon along with a diet coke.\r\n\r\n&nbsp;\r\n\r\n<span style=\"text-decoration: underline;\">Other lesser-known but significant buffet types:</span>\r\n<h3>1. The “I won’t touch the ladle that every other person in line has just touched” type.</h3>\r\n&nbsp;\r\n\r\nThis person may wear gloves or keep “wet wipes” in his or her bag.\r\n\r\n&nbsp;\r\n<h3>2. The “Let’s just go for dessert first” type</h3>\r\n&nbsp;\r\n\r\n(self-explanatory).\r\n\r\n&nbsp;\r\n<h3>3. <span style=\"text-decoration: underline;\">The “Cranky eye-rolling, hate-waiting-in-line-for-this delicious-food” type</span></h3>\r\n&nbsp;\r\n\r\nThis person begrudgingly goes to a buffet but will bristle at the wait for that annoying person in front of him who can’t seem to get the correct pepper-to-lettuce ratio on the plate, but nevertheless keeps trying valiantly. When this cranky individual finally reaches the salad, he notices the tongs are sticky and this further irritates him (or her).\r\n\r\n&nbsp;\r\n<h3>4. The “I-never-learned-to-share” type</h3>\r\n&nbsp;\r\n\r\nThis person will push and shove anyone out of his or her way to get that last Danish or final piece of chocolate cake, leaving even 6-year olds crying in his or her wake.\r\n\r\nAs for me? I’m probably a hybrid but more closely lean towards #1. Buffets in general stress me out and bring me decision anxiety. Stress with food = no bueno. So, I’ll usually try to opt out whenever possible. Of course, being a vegetarian also adds an additional challenge to the situation – but I do enjoy watching other people at buffets. Next time you’re at a buffet, let me know which types you notice. Any types I missed? Do tell!\r\n\r\n&nbsp;\r\n\r\nAnd by the way…which type are you? Let me know in the comments below!\r\n\r\nPS. My observations are purely non-scientific, obviously, and just for fun!\r\n\r\nFor fun articles like this as well as recipes and tons of freebies and eating psychology tips, sign up for my weekly newsletter today!  I promise I\'ll never overload your inbox or give you any kind of spam!\r\n<a style=\"background: #ffce0a none repeat scroll 0% 0%; color: #ffffff; text-decoration: none; font-family: Helvetica,Arial,sans-serif; font-weight: bold; font-size: 16px; line-height: 20px; padding: 10px; display: inline-block; max-width: 300px; border-radius: 5px; text-shadow: 0px -1px 1px rgba(0, 0, 0, 0.25); box-shadow: 0px 1px 3px rgba(255, 255, 255, 0.5) inset, 0px 1px 3px rgba(0, 0, 0, 0.5);\" href=\"http://jennyedencoaching.leadpages.co/leadbox/141f6b773f72a2%3A1347ae9f5f46dc/5752571553644544/\" target=\"_blank\">Click Here to Subscribe</a><script src=\"https://jennyedencoaching.leadpages.co/leadbox-1468011387.js\" type=\"text/javascript\" data-leadbox=\"141f6b773f72a2:1347ae9f5f46dc\" data-url=\"http://jennyedencoaching.leadpages.co/leadbox/141f6b773f72a2%3A1347ae9f5f46dc/5752571553644544/\" data-config=\"%7B%7D\"></script>\r\n\r\n<a href=\"http://jennyedencoaching.leadpages.co/leadbox/141f6b773f72a2%3A1347ae9f5f46dc/5752571553644544/\" target=\"_blank\"><img src=\"https://lh3.googleusercontent.com/Rs69kTPzueLAwdVwwPPl1mboBQuoC8Lc8HsdoWVm11Xsu2Aoxj0faDAKoXzEJU5wz4YgACLJdob35AATy6KltA=s0\" /></a><script src=\"https://jennyedencoaching.leadpages.co/leadbox-1468011387.js\" type=\"text/javascript\" data-leadbox=\"141f6b773f72a2:1347ae9f5f46dc\" data-url=\"http://jennyedencoaching.leadpages.co/leadbox/141f6b773f72a2%3A1347ae9f5f46dc/5752571553644544/\" data-config=\"%7B%7D\"></script>\";s:10:\"post_title\";s:73:\"The Psychology of Buffets (and 3 types of buffet-eaters to watch out for)\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:18:\"psychology-buffets\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2016-07-11 21:48:55\";s:17:\"post_modified_gmt\";s:19:\"2016-07-12 01:48:55\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1091\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"2\";s:6:\"filter\";s:3:\"raw\";}i:3;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1047;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2016-06-27 20:50:43\";s:13:\"post_date_gmt\";s:19:\"2016-06-28 00:50:43\";s:12:\"post_content\";s:11087:\"<a href=\"http://jennyedencoaching.com/emotional-eating-6-steps-freedom/meloncholy1\" rel=\"attachment wp-att-1048\"><img class=\"aligncenter size-full wp-image-1048\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/06/meloncholy1.jpg\" alt=\"End Emotional Eating\" width=\"940\" height=\"788\" /></a>\r\n\r\nAre you an Emotional or Stress Eater?\r\n\r\nIt makes perfect sense that human beings would turn to food for comfort. When we were babies and we cried, what happened? Breast or bottle = instant comfort. Later, when we skinned a knee or were bored, sad or in any way uncomfortable, our parents may have (with the best intentions of course!), given us a treat to make us feel better or distract us from feeling our feelings. This, inadvertently, led us to engage in unhealthy behaviors to cope with those feelings, and thereby fail to acquire the tools needed to comfort ourselves.\r\n\r\n&nbsp;\r\n\r\nIt also makes sense that food would be the perfect device for soothing such intense emotions or even ennui. Why?\r\n\r\n&nbsp;\r\n<ol>\r\n <li>It’s abundant.</li>\r\n <li>It’s cheap.</li>\r\n <li>It’s socially acceptable.</li>\r\n <li>It really works (albeit short-term).</li>\r\n</ol>\r\n&nbsp;\r\n\r\nThink about other types of addictions or vices employed to deal with stress and emotions, and you’ll discover that above all others (drugs, gambling, obsessive shopping, drinking etc.), food is the most acceptable and accessible, and often becomes ones “drug of choice”.\r\n\r\n&nbsp;\r\n\r\nThe fact that everything above may be true doesn’t negate the fact that emotional and stress-related eating causes us enormous angst. The symptoms that follow this behavior include physical, cognitive and emotional distress. Ironically, the solution we choose to deal with these unsettling feelings, (eating), exacerbates these negative emotions exponentially. We are filled with shame, we berate ourselves for not being able to “figure this out already”, and we may have GI distress as well as   sleep disorders. This is true both as a short-term and long-term consequence of binging and emotional eating. This vicious cycle leaves us feeling more hopeless and entrapped than ever.\r\n\r\n&nbsp;\r\n\r\nWhat if I were to tell you that you could take a detour from this path? You’d be skeptical but intrigued, right?\r\n\r\n&nbsp;\r\n\r\nWhile it takes commitment, investment and planning, as well as stepping out on that treacherous limb sometimes causing “discomfort”, I know that this is something every person can accomplish.\r\n\r\n&nbsp;\r\n\r\nHere are 6 actionable and specific measures you can take TODAY to get off the emotional eating roller coaster.\r\n\r\n&nbsp;\r\n<ol>\r\n <li><strong>Stop, Look and Listen</strong> – When you feel compelled to eat, stop for a minute (before instinctively grabbing), look around you and notice your environment, and why you might be having intense feelings. Are the kids fighting, was there a traffic jam, did you come home to find a mess in the house?). Finally, LISTEN – listen to your body, ask if it’s experiencing physical cues of hunger, or if this is just emotional hunger overtaking you.</li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"2\">\r\n <li>Once you’ve determined if this is a physical or emotional hunger, do your best to honor whichever it is. If it’s hunger, then eat a macro-nutrient balanced snack (healthy fat, complex carbohydrates and lean protein combo, i.e. rice cake with turkey and smashed avocado). If it’s stress or emotions driving your need to eat, go to paragraph #3.</li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"3\">\r\n <li>Allow your nervous system to go from <strong><u>Sympathetic Dominance to Parasympathetic dominance</u></strong>. Sympathetic dominance is our “fight or flight” mode. Parasympathetic dominance is our relaxation response. We simply cannot effectively digest and assimilate our food if we literally feel like a lion is chasing us when we eat. Start by sitting down and taking 3-5 deep breaths with your eyes closed. Don’t eat anything until you’ve done this.</li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"4\">\r\n <li>Next, try to <strong><u>Surf the Urge</u></strong>. What is this? Well, imagine a wave, or a contraction, (if you’ve ever been in labor).   There is a buildup of energy, a peak and then a denouement. Most of us don’t stick around long enough to know that if you can tolerate the uncomfortable feelings while staying embodied and present, you will get a reprieve from them. On the other side is where your freedom lies. This is a visual description to have you understand this concept better.</li>\r\n</ol>\r\n<a href=\"http://jennyedencoaching.com/emotional-eating-6-steps-freedom/surfing\" rel=\"attachment wp-att-1058\"><img class=\"aligncenter wp-image-1058 size-large\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/06/surfing-683x1024.jpg\" alt=\"surf the urge\" width=\"683\" height=\"1024\" /></a>\r\n\r\n&nbsp;\r\n<ol start=\"5\">\r\n <li>When you do finally eat – try <strong><u>eating mindfully.</u></strong> Use all your senses when eating and spend time savoring the flavors on your palate. Notice the textures and tastes, as you have never done before.</li>\r\n</ol>\r\n&nbsp;\r\n\r\nDownload my \"10 tips for mindful eating\" to quickly learn the basics of mindful eating.\r\n<a style=\"background: #ffce0a none repeat scroll 0% 0%; color: #ffffff; text-decoration: none; font-family: Helvetica,Arial,sans-serif; font-weight: bold; font-size: 16px; line-height: 20px; padding: 10px; display: inline-block; max-width: 300px; border-radius: 5px; text-shadow: 0px -1px 1px rgba(0, 0, 0, 0.25); box-shadow: 0px 1px 3px rgba(255, 255, 255, 0.5) inset, 0px 1px 3px rgba(0, 0, 0, 0.5);\" href=\"https://jennyedencoaching.leadpages.co/leadbox/140a9de73f72a2%3A1347ae9f5f46dc/5675267779461120/\" target=\"_blank\" rel=\"noopener\">Give me my 10 Mindful Eating Tips!</a><script src=\"https://jennyedencoaching.leadpages.co/leadbox-1467043960.js\" type=\"text/javascript\" data-leadbox=\"140a9de73f72a2:1347ae9f5f46dc\" data-url=\"https://jennyedencoaching.leadpages.co/leadbox/140a9de73f72a2%3A1347ae9f5f46dc/5675267779461120/\" data-config=\"%7B%7D\"></script>\r\n\r\n&nbsp;\r\n\r\nFinally….\r\n\r\n6. <strong>Befriend the Binge</strong>. What? I hate my binge! What do you mean befriend it? That is ridiculous!\r\nStay with me. I will explain….\r\n\r\nIf all else fails, as it often will, DO NOT disparage yourself for using food to calm and soothe. Remember – it is deep seeded and long-term strategy you have used and will continue to rear its head from time to time. Try to forgive yourself and start anew. If strategies 1-5 does not work and you decide to binge or eat foods that:\r\n\r\na. you know may result in a weight gain\r\n\r\nb. leads to shame, depression and anxiety\r\n\r\nc. produces a GI disturbance\r\n\r\nd. causes you to abandon healthy behaviors and self-care\r\n\r\n&nbsp;\r\n\r\nBefriend the Binge! Make friends with it. Be curious about it. Learn its life story. What is the binge telling you? What does it reveal about what you truly need, for which food serves as a surrogate? These thoughts may unleash some very difficult memories or conversations you may have had with yourself, which are often at the root of emotional and binge-eating that are not sufficiently addressed.   (In my next blog post, I\'ll also discuss \"Ritualizing the Binge,\" which is a separate concept and technique which can also help diminish or stop binges.)\r\n\r\n&nbsp;\r\n\r\nWant to learn more about Mindful eating? Download your \"<strong>10 Tips for Mindful Eating</strong>\" worksheet here. (<strong>click the image</strong>)\r\n<a href=\"https://jennyedencoaching.leadpages.co/leadbox/140a9de73f72a2%3A1347ae9f5f46dc/5675267779461120/\" target=\"_blank\" rel=\"noopener\"><img class=\"\" src=\"https://lh3.googleusercontent.com/4SdnsLuqKTQAjM2QgOos9de4XSr94KEbowtIjtENkKvKXsEhdYrB4__9MHDGcAFtL4nEoH_WM1cnDqeTVrNeKl4=s0\" width=\"327\" height=\"327\" /></a>\r\n\r\n<script src=\"https://jennyedencoaching.leadpages.co/leadbox-1467043960.js\" type=\"text/javascript\" data-leadbox=\"140a9de73f72a2:1347ae9f5f46dc\" data-url=\"https://jennyedencoaching.leadpages.co/leadbox/140a9de73f72a2%3A1347ae9f5f46dc/5675267779461120/\" data-config=\"%7B%7D\"></script>\r\n\r\n&nbsp;\r\n\r\nOr sign up for your <a href=\"http://jennyedencoaching.com/beyond-weight-loss-coaching\">free 30 minute consult</a> with me and lets get to the bottom of your eating concerns once and for all.\r\n<iframe src=\"https://app.acuityscheduling.com/schedule.php?owner=12422890\" width=\"100%\" height=\"800\" frameborder=\"0\"></iframe>\r\n<script src=\"https://d3gxy7nm8y4yjr.cloudfront.net/js/embed.js\" type=\"text/javascript\"></script>\r\n\r\n&nbsp;\r\n\r\n<span style=\"border-radius: 2px; 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Why do I binge?

 

Binge is a word tinged with morality and shame (unless it’s a Netflix binge, of course). The term and subsequent meaning peers into our innermost and private feelings of success, failure, worth, right and wrong and so much more. Yet, a food binge is often misunderstood.
Many are quick to define it by the amount of or type of food that is consumed. In truth, however, a binge is so much more than that, and also none of it at the same time.

You see, from my perspective, a binge has nothing to do with what or how much you ate at one time, but rather the feeling of a lack of control associated with the binge and dissociation from our bodies.

Other facts about binges:

 

 

>>>  A binge can come slowly or all at once

>>>  You cannot tell from looking at someone’s size or shape who binges and who does not

>>>  There are many types of binges and some are more debilitating emotionally or physically than others

 

 

Many people try to curb their binges by using will power, determination or trigger food avoidance. Many loathe this part of themselves and push it way down out of consciousness out of contempt. I have seen many practitioners try to heal binging by putting someone on a dieting protocol, which doesn’t work.

In my experience and in perhaps what is a controversial philosophy, I work with clients instead to BEFRIEND the binge, learn about them, and be curious about the patterns and environmental, emotional and lifestyle factors that tend to be a precursor to them. By giving the binge a voice that can be heard, acknowledged and then bring inquiry towards, with unattached curiosity, we can then have the tools to know exactly how to address them with compassion, rather than shame and loathing.

Below, I’m listing 5 types of common binges that I have seen in myself and in clients. This is by no means an exhaustive list and of course each individual experiences them differently depending on their own lives and world view. I only aim to shed light on some of the most common that I have seen.

 

 

The post-diet binge

 

This is also known as the rubber band binge. You chronically diet. You go up and down in your weight. You alternatively restrict and then binge, once you snap and can’t take the restriction anymore. Often times the very foods you have been restricting as the same foods you end up binging on once the “diet” is over or your will power throws you under the bus. The post-diet binge is laced with both relief and remorse, but ultimately leaves one feeling hopeless and concerned about what comes next.

 

 

The celebration binge

 

This can happen at any lavish event or even a home party like a superbowl party or a BBQ. Its often celebratory in nature but also involves a lot of distracted eating due to mingling, talking and general revelry or TV watching. Studies have been done that many people subconsciously mimic what others in their situation around food. So, if we see a lot of people drinking and eating with abandon, we are more likely to as well.

 

 

Related Post:  Food Mood Attitude Episode #3

The “I deserve this treat” binge

 

Or, the “feeling sorry for myself” binge. The times that I have experienced this type of binge, it involved a resolute, convicted type of F you to the whole world or anyone that ever told me not to eat this food or to “be careful about” how much I consume. It happens when we’re particularly stressed, exhausted and/or premenstrual. We use this binge to comfort, to reward ourselves and to rebel. These types of binges tend to be less angsty because we’re doing it, in part, to rebel for society, peers or parents, who tried to control our eating or deny us of food pleasure.

 

 

The body-shaming or Dressing Room binge

 

When I was in the thick of my dieting days, I would work so very hard to eat perfectly, exercise relentlessly and drink loads of water to help my weight loss efforts. Once, when I had reached one of my low weights, I was simultaneously cat-called and body shamed by the same person after I had rebuked his efforts. It triggered me into a binge. After all, if I was still body-shamed and criticized after putting forth all the heroic and herculean efforts I could muster to be smaller, then really what was the point of it all. These binges can also occur after a disheartening or emotionally painful visit to a dressing room at a store after trying clothes on, in vain, and feeling like nothing looks good and nothing fits right. Ironically, instead of redoubling our efforts in that moment to change or try harder, it often ends up leaving us in complete despair and hopelessness leading us to seek out foods that comfort us.

 

 

The late night binge

 

This binge is one of the most common that I have seen and there are several reasons for this. First of all, after making potentially thousands of decisions during the day, we’re more prone to decision fatigue in the evening, which can lead to easy access foods and often times those foods tend to be the ones that have fat, sugar and salt in them or in a processed form. Second of all, when we’re tired at night but not ready for bed, we may use food to give us quick energy. We may also use a subconscious food script which can lead to a binge such as eating a pint of ice cream while watching the game with your spouse or partner. Finally, we binge at night to avoid. Sometimes we want to avoid boredom and monotony. Sometimes we seek intimacy and connection and food plays that role. Sometimes we are so stressed from the chaos of the day that we use food to numb out from further stressors at home. There can be many reasons for the late night or middle of the night binge and I’m only touching on a few of these here.

 

>>>>>Also check out my article on the afternoon binge phenomenon <<<<<<

 

Which one of these types of binges do you most relate to? Which would you add or change?

Enroll in my 3-part video series to learn more about Binges, Overeating, Emotional and stress eating by clicking the link below!

 

 

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5 thoughts on “5 types of Binges (and why they occur)

  1. Catrina says:

    Stress. I stress eat. I used to not eat when I was stressed out and now I just crave sweets to no end.

    1. jennyberk says:

      Stress eating is normal. The key is understanding where the stress is coming from and work to create a relaxation response before eating!

  2. Elaine says:

    Thanks for this post, super informative… I did not know all the different types of binges there were. Is there such thing as a stress binge??

    1. jennyberk says:

      Thank you for your comment Elaine! And yes, most binges, in fact stem from a stress response. One of the best ways to prevent a binge is to allow yourself to get into a relaxation response before eating! Meditation, breathing, etc…

  3. Jodi Perez says:

    Thanks for this super helpful info. I definitely fall prey to more than one of these.

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