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Jenny Eden Coaching

JENNY EDEN COACHING

Are you Binge Eating in the afternoon?

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SQL_CALC_FOUND_ROWS ey52pvn1lsposts.ID FROM ey52pvn1lsposts LEFT JOIN ey52pvn1lsterm_relationships ON (ey52pvn1lsposts.ID = ey52pvn1lsterm_relationships.object_id) WHERE 1=1 AND ey52pvn1lsposts.ID NOT IN (920) AND ( \n ey52pvn1lsterm_relationships.term_taxonomy_id IN (51,52,53)\n) AND ey52pvn1lsposts.post_type IN (\'post\', \'page\', \'attachment\', \'custom_css\', \'customize_changeset\', \'oembed_cache\', \'user_request\', \'vc4_templates\', \'better-campaign\', \'better-banner\', \'wpcf7_contact_form\', \'vc_grid_item\', \'amn_smtp\', \'rp4wp_link\') AND ((ey52pvn1lsposts.post_status = \'publish\')) GROUP BY ey52pvn1lsposts.ID ORDER BY RAND() LIMIT 0, 4\";s:5:\"posts\";a:4:{i:0;O:7:\"WP_Post\":24:{s:2:\"ID\";i:2523;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2018-08-27 17:38:48\";s:13:\"post_date_gmt\";s:19:\"2018-08-27 21:38:48\";s:12:\"post_content\";s:7659:\"&nbsp;\r\n\r\n<span style=\"font-weight: 400;\"><img class=\"aligncenter size-full wp-image-2526\" src=\"http://jennyedencoaching.com/wp-content/uploads/2018/08/chris-liverani-571681-unsplash-1.jpg\" alt=\"binge eating\" width=\"2828\" height=\"3771\" /></span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Binge eating is troubling at the least and can completely take over your life at its worst.  We tend to make light of other ways we partake in binging (i.e. a Netflix binge is accepted and even invited into our cultural vernacular).  Bingeing with food is at once common and yet elicits feelings of extreme shame, guilt, worry and remorse. A few weeks ago, I wrote about <a href=\"http://jennyedencoaching.com/5-types-of-binges-and-why-they-occur\">several different types of binges</a> that I have seen and what causes them.  In my 3-part video series on Binge, Emotional, Stress and Overeating, I discuss the 3 D’s that are often the cause of binge eating: Distraction, Dissociation and Dieting Culture. <a href=\"https://app.convertkit.com/landing_pages/251131?v=7\">Watch the video series here.</a></span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Today I want to talk a little bit about some myths surrounding binges and to demystify them somewhat as well.  To the average person who has not struggled with binge-eating, it can be easy to make up assumptions about what a binge is or isn’t or what type of person binges and who doesn’t.  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Once we can fully understand the nuances of binges, why they happen and how to mitigate them, we will continue to be driven by our fear and faulty perceptions rather than by curiosity and inquiry.  </span>\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">Myth #1</span></h1>\r\n&nbsp;\r\n<h2><span style=\"font-weight: 400;\">Only large people binge:</span></h2>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">The truth is that people of all weights and sizes binge-eat.  You cannot determine whether or not someone binges by their appearance.  Remember that often times binging is something that is done in private and at times very few people even know that the behavior occurs. Someone can be thin and still struggle with bingeing. Others can be in a larger body and never binge eat at all.</span>\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">Myth #2</span></h1>\r\n&nbsp;\r\n<h2><span style=\"font-weight: 400;\">Bingeing is all about the type and amount of food eaten:</span></h2>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">In my experience, bingeing has less to do with the type or even the amount of food eaten but rather the feeling of being out of control and not feeling grounded or able to make rational choices.  Someone can binge on carrots...or cake. Another person can eat a relatively small amount of food and still perceive it as a binge due to the experience of feeling out of control. The problem is only compounded, in my opinion, by the promulgation of specific and “normal” portions of food that are recommended by some experts in the field of nutrition.  When we are told that arbitrary portions of food are considered socially acceptable but our appetites say otherwise, it sets up both a cascade of shame and feeling like one is abnormal or has a problem when one wants to eat more than the suggested portion sizes. This fear and shame can set up instances where one feels they have to eat secretly, quickly and in large amounts out of fear that the food might be taken away or that they will feel empty, unsatisfied or hungry.</span>\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">Myth #3</span></h1>\r\n&nbsp;\r\n<h2><span style=\"font-weight: 400;\">Binging means you lack willpower or discipline:</span></h2>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Bingeing is often a manifestation of being in some sort of stress response.  Remember, when we are in a fight-or-flight mode caused by our nervous system, we operate from our reptilian brains with instinct for survival rather than using our prefrontal cortex, which is the rational part of our brain.  One doesn’t even have to be in a full on stress response for us to behave in this way. The day in and day out low-level stress that we experience can create the same secretion of stress hormones which activate processes in our bodies that are designed to protect us.  But those same processes may also have us practice behaviors that feel safe, comfortable and familiar even if they are detrimental to us as a whole, long term. Finally, a stress response can occur by any real or imagined threat. So the very negative thoughts and perceptions about ourselves, the food and who we are as eaters can elicit the same primitive behaviors as though a bear were chasing us.  If you’ve been told your whole life that a certain food is “bad” and even poison and yet you love that food and derive pleasure from it, one can understand how difficult it is to reconcile this in our minds. It’s part of what causes the frenetic, fast-paced, out-of-control, secretive behaviors of bingeing in the first place. You do not lack willpower or discipline. Dieting culture is literally complicit, in part, in our fast- eating, guilt-eating, binge-eating and overeating.  It is not your moral failing. It is the culture’s moral failing. </span>\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">Myth #4</span></h1>\r\n&nbsp;\r\n<h2><span style=\"font-weight: 400;\">People who binge always have BED (binge eating disorder):</span></h2>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">While Binge Eating Disorder is a real diagnosis in the DSM-5 which is a comprehensive manual of mental health disorders, one can be a binge-eater and not reach the level of a BED.  Just like everything else, there is always a spectrum and I fear that because BED is a real disorder rooted in anxiety, that everyone who occasionally binges or who struggles with the behavior feels the weight, sting, fear and stigma of having a diagnosable disorder.  In the same way that your child can have some symptoms of ADHD, yet not have it be at a diagnosable level, the same is true of disordered eating, including bingeing. But, this also doesn’t mean that you shouldn’t seek help. There are many ways to mitigate binge-eating that do not include medication or professional psychological treatment.  In my practice, for instance, I specialize in supporting people experiencing bingeing and help them to understand the causal effects as well as how to stay embodied before, during and after an episode to learn about it. I also use mindful and intuitive eating practices to help someone feel more in control, safe and calm around food in general.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">If you struggle with bingeing that has become problematic for you or has caused you health concerns like GI distress or extreme feelings of fear and dread around food, seek the help of a professional be it a HAES dietician, Eating Disorder specialist, psychotherapist or coach specializing in Binge Eating. There are also some wonderful resources all over the country such as <a href=\"https://www.nationaleatingdisorders.org/\">NEDA</a> and <a href=\"https://www.waldenbehavioralcare.com/\">Walden Behavioral.</a></span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Please watch my free <strong><a href=\"https://events.genndi.com/register/818182175026320359/41ba7f1402\"><span style=\"color: #ff0000;\">Masterclass on Eating Empowerment</span></a> </strong>for more information and support.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2018/08/binge-myths.png\"></div>\";s:10:\"post_title\";s:26:\"4 Myths about Binge Eating\";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:26:\"4-myths-about-binge-eating\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:66:\"\nhttp://jennyedencoaching.com/5-types-of-binges-and-why-they-occur\";s:13:\"post_modified\";s:19:\"2018-08-27 18:46:31\";s:17:\"post_modified_gmt\";s:19:\"2018-08-27 22:46:31\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=2523\";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:1161;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2016-08-23 11:05:35\";s:13:\"post_date_gmt\";s:19:\"2016-08-23 15:05:35\";s:12:\"post_content\";s:7650:\"<a href=\"http://jennyedencoaching.com/i-was-a-professional-dieter/i-got-a-little-bit-heavier\" rel=\"attachment wp-att-1162\"><img class=\"aligncenter size-full wp-image-1162\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/08/I-got-a-little-bit-heavier.....jpg\" alt=\"professional dieting\" width=\"800\" height=\"800\" /></a>\r\n\r\n&nbsp;\r\n<h1>I was a professional dieter.</h1>\r\n&nbsp;\r\n\r\nMy resume included favorites like the cabbage soup diet, HMR, Weight Watchers, private nutritionists and just about everything else in between.  Even though I was dutiful in my dieting career and enjoyed my successes, I would inevitably quit my “latest job” (read diet) just like that! I needed a career change and stat.\r\n\r\n&nbsp;\r\n\r\nThat was 2 years ago, when I changed my illustrious dieting career for good.  I remember it vividly.  After a year of unproductive  gluten-free and vegan dieting, (which had promised to heal my body and help me lose weight and didn’t), I caved and <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"http://jennyedencoaching.com/how-giving-up-gluten-made-me-orthorexic\">gorged on pizza and bread sticks</a></span> at my local block party.  I felt so scared, so ashamed, so worried that it would result in an immediate weight gain.  So back again, I thought, to scouring the “dieting classified section”, searching for my next diet, my next challenging “job”.\r\n\r\n&nbsp;\r\n\r\nAt the same time this event happened, I was also studying to get my Certificate in Eating Psychology.  I had gone to see my endocrinologist to monitor my hypothyroidism (one of the many things I blamed for my career in yo-yo dieting), and I was shocked, absolutely shocked when I saw the number on the scale when she weighed me.  So much higher than I ever thought possible for someone who was literally vegan and gluten free for a year and exercised vigorously and regularly.  What was wrong with me?  Fantasies of full-on starvation diets ensued, which left me with waves of sadness and anxiety.  It dawned on me in that moment …..that nothing was wrong with me.  This is me.  This is where my body wants to be and why do I keep bullying it relentlessly into a shape and weight it simply doesn’t want to be at?  If I continue to focus on balanced, healthy, unrestricted eating, yoga and joyful exercise (kettle bells are my jam!) then why isn’t that good enough?  Bottom line:  It IS.  I gratefully ended my career as a professional chronic dieter that very day and haven’t looked back.  I have not stepped on a scale since.\r\n\r\nAre there days that I long to be thin again?  Absolutely.  The feeling of being thin is alluring and addictive.  This ideal of thinness continues to be perpetuated  in our society and is an unsustainable goal.  You know what I don’t miss, though?  Obsessing about every calorie, spending 70% of my day thinking about what I will eat, what the number on the scale will be that day, my self-worth being defined for the day on whatever the scale reveals, and exercising in a relentless and punishing way that caused me injury, and grief.  Can anyone relate?\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://jennyedencoaching.com/i-was-a-professional-dieter/professional-dieter_\" rel=\"attachment wp-att-1163\"><img class=\"aligncenter size-full wp-image-1163\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/08/professional-Dieter_.jpg\" alt=\"dieting\" width=\"800\" height=\"800\" /></a>\r\n\r\n&nbsp;\r\n\r\nAre there days that demons creep up and poke me on the shoulder saying “Time to diet!  You’ve got a wedding coming up!”  Yes.  And when those demons visit, I welcome them in and ask them why they’re there and what I can learn from them.  I question them.  And ultimately I heave a huge sigh of relief, realizing that I don’t in fact have to diet again.  This makes me feel freer and happier than ever.  And it’s this absence of the need to diet that has made food pleasurable to me again.  I know I won’t overeat or binge because nothing is off-limits.  I don’t have to be afraid of food anymore.  And even though I don’t weigh myself, I know that I’m maintaining (albeit a little heavier than a few years ago) because my clothes fit.  I am stronger and more fit than ever and most importantly, I am at peace.  My friends and family constantly remark to me that I don’t look stressed anymore -  that I’m more at ease and that I look  healthy and happy.  It’s because I am!\r\n\r\n[bctt tweet=\"And ultimately I heave a huge sigh of relief, realizing that I don’t in fact have to diet again\" username=\"coachjennyeden\"]\r\n\r\n&nbsp;\r\n\r\nI’ve chosen to stop dieting and weighing myself, but as a traditional weight loss counselor for over 13 years, I’ve been able to make the conclusion that previous, rigid  methods of dieting do not lead to permanent weight loss. I do believe that a normal, attainable weight  can be achieved by means of a newer, more sensible approach.  I can help you do it in a way you’ve never done before….a kind and gentle way with a realistic goal that actually gives you a fighting chance of keeping it off for good.\r\n\r\n&nbsp;\r\n\r\n[convertkit form=4915782]\r\n\r\n&nbsp;\r\n\r\nHowever, I’ve retired my career as a yo-yo dieter.  But instead of collecting unemployment checks, I’m more like the retiree who pursues passions, travels, and enjoys the “golden years.”  My golden years luckily started early.  Yours can too.\r\n<span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https://jennyedencoaching.acuityscheduling.com/schedule.php\">Join me.</a></span>\r\n\r\nAre you in the Boston area?  I\'m hosting a private screening of the important documentary, Embrace, which is about positive body image.  I need 61 more people to reserve tickets within 14 days to make it happen!  <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"http://gathr.us/screening/17157\">Here is the link</a></span> if you\'d like to join us!  I\'ll be hosting a post-movie discussion and bite!\r\n\r\nTo read more posts like this, subscribe to my weekly newsletter today!\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 data-leadbox=\"141f6b773f72a2:1347ae9f5f46dc\" data-url=\"http://jennyedencoaching.leadpages.co/leadbox/141f6b773f72a2%3A1347ae9f5f46dc/5752571553644544/\" data-config=\"%7B%7D\" type=\"text/javascript\" src=\"https://jennyedencoaching.leadpages.co/leadbox-1468011387.js\"></script>\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer;\">Save</span>\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 0.85; z-index: 8675309; display: none; cursor: pointer; top: 1631px; left: 311px;\">Save</span>\";s:10:\"post_title\";s:27:\"I was a Professional Dieter\";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:27:\"i-was-a-professional-dieter\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2016-09-25 15:21:56\";s:17:\"post_modified_gmt\";s:19:\"2016-09-25 19:21:56\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1161\";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:1830;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-05-30 09:05:29\";s:13:\"post_date_gmt\";s:19:\"2017-05-30 13:05:29\";s:12:\"post_content\";s:4414:\"<img class=\"aligncenter wp-image-1832 size-full\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/05/How-to-know-when-your-body-has-had-enough-to-eat.png\" alt=\"How to not overeat\" width=\"800\" height=\"800\" />\r\n\r\n<span style=\"font-weight: 400;\">One of the things my clients often lament about is that they receive no signals from their bodies to let them know when to stop eating.  This is common for several reasons:</span>\r\n\r\n&nbsp;\r\n\r\n1. After years of restricting calories and then binging on the foods that were restricted for so long the body no longer trusts you and ceases to give you accurate readings about what is going on.\r\n\r\n&nbsp;\r\n\r\n2.Hunger hormones have also shifted from years of chronic and yo-yo dieting attempts so it\'s tougher to really say with certainty when the body has had enough.\r\n\r\n&nbsp;\r\n\r\n3. Many people eat in either a stressful environment or while multitasking thus making it virtually impossible to listen to the subtle cues from the body letting you know when to stop eating.\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">So this begs the question:</span></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">What are the optimal conditions for tuning in and listening to what your body is asking of you and how can we learn to respect those cues, without fear or judgement?  Make no mistake.  We judge our appetites all the time and when we judge or ignore the signs and symptoms for long periods of time, eventually the wiring gets crossed and we get radio silence.  (Or so we think.)</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Here are some steps to start trusting, communicating and respecting your appetite again.  This will eventually lead you to knowing exactly when your last bite will be, without any push or strain, dialogue or inner voice disrupting or disputing your decision.</span>\r\n\r\n&nbsp;\r\n<ol>\r\n <li>Find a quiet, non-distracting place to eat.  Ie. not in front of the TV, not standing up and for God’s sake not while driving!</li>\r\n</ol>\r\n&nbsp;\r\n\r\n2. Take a minute to imagine <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"http://jennyedencoaching.com/wp-content/uploads/2017/05/hungertimeline.jpg\">this hunger timeline</a></span> in front of you.  Identify where on the timeline you are before taking a bite of food and once again mid-way through the meal\r\n\r\n&nbsp;\r\n\r\n3. Drink the equivalent of 6-8 ounces of water, seltzer or tea before eating to take the edge off of extreme hunger, which often leads to fast eating and overeating.\r\n\r\n&nbsp;\r\n\r\n4. To give yourself the best opportunity to notice fullness AND satiety be sure to include fiber, protein and a healthy fat to the meal.\r\n\r\n&nbsp;\r\n\r\n5. Tune inward.  Don’t eat by the clock, by a diet book or rule from a random dietary expert.  Only you know what fuels your body and makes you feel your best.  Only you know when you’re full and that may run counter to what you think should make you full.  Bottom line.  Don’t “should” yourself to stop eating when you know your body still needs fuel, ie “I have eaten so much!  I should be full by now.”  Focusing on the should\'s only leads to more miscommunication, less trust and more judgement.\r\n\r\n&nbsp;\r\n\r\n6. Practice mindful eating.  Take my free <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"http://jenny-eden.teachable.com/p/my-7-day-email-course-fast-track-to-slow-eating/?preview=logged_out\">7-day mindful eating mini-course</a></span> to start learning how.\r\n\r\n&nbsp;\r\n\r\n7. Notice when your body feels light, fueled, energetic yet grounded.  This is the sweet spot when your body has had enough.  If you feel bogged down, fatigued or bloated it’s likely past the sweet spot.  Not to worry.  Just repeat steps 1-6 and try again with your next meal!\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">We all have the intrinsic ability to know exactly when our bodies have had enough food for that meal, just like other animals in the kingdom.  It’s up to us, however to start trusting that wisdom and running the experiment to get back in touch with these subtle yet important ways our body communicates with us.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Which of these strategies will you try first?  Sound off below!</span>\r\n\r\n&nbsp;\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/05/how-to-know.png\" /></div>\";s:10:\"post_title\";s:44:\"How to know when your body has enough to eat\";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:\"how-to-not-overeat\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-05-30 20:33:00\";s:17:\"post_modified_gmt\";s:19:\"2017-05-31 00:33:00\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1830\";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:2322;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2018-04-16 11:21:30\";s:13:\"post_date_gmt\";s:19:\"2018-04-16 15:21:30\";s:12:\"post_content\";s:6890:\"<a href=\"hy\"><img class=\"aligncenter size-full wp-image-2324\" src=\"http://jennyedencoaching.com/wp-content/uploads/2018/04/the-creative-exchange-350584-unsplash.jpg\" alt=\"Why do I binge?\" width=\"4608\" height=\"3456\" /></a>\r\n\r\n&nbsp;\r\n\r\nBinge 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.\r\nMany 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.\r\n\r\nYou 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.\r\n<h2><strong>Other facts about binges:</strong></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&gt;&gt;&gt;  A binge can come slowly or all at once\r\n<blockquote>&gt;&gt;&gt;  You cannot tell from looking at someone’s size or shape who binges and who does not</blockquote>\r\n&gt;&gt;&gt;  There are many types of binges and some are more debilitating emotionally or physically than others\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nMany 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.\r\n\r\nIn 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.\r\n\r\nBelow, 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.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1>The post-diet binge</h1>\r\n&nbsp;\r\n\r\nThis 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.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1>The celebration binge</h1>\r\n&nbsp;\r\n\r\nThis 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.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1>The “I deserve this treat” binge</h1>\r\n&nbsp;\r\n\r\nOr, 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.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1>The body-shaming or Dressing Room binge</h1>\r\n&nbsp;\r\n\r\nWhen 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.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1>The late night binge</h1>\r\n&nbsp;\r\n\r\nThis 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.\r\n\r\n&nbsp;\r\n\r\n&gt;&gt;&gt;&gt;&gt;Also check out my <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"http://jennyedencoaching.com/binge-eating-afternoon\">article on the afternoon binge</a></span> phenomenon &lt;&lt;&lt;&lt;&lt;&lt;\r\n\r\n&nbsp;\r\n\r\nWhich one of these types of binges do you most relate to? 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Afternoon Binge?

 

The Afternoon Binge

A lot of people tell me that they struggle with cravings and snacking post dinner. But some are surprised when they are feeling like having an afternoon binge between 3-5pm, either at work or right when getting home, and they are fatigued to boot! And no matter how many times it happens, they feel blind-sighted and wholly unprepared.

 

To me, this is not surprising at all. The 3-5 pm frame is a common time when our blood sugars naturally drop, making us fatigued and searching for “energy.”

 

Because we’re at work at that time, or picking up kids and distracted, we confuse this need for energy with hunger and fatigue.

 

We think we should either take a nap, or eat something, and we tend to crave quick energy through carbs. This certainly does the trick, temporarily, but leaves us crashing later on and leaves us vulnerable to craving more and more – potentially sabotaging our ability to make sound, nutritious decisions later on because we feel we may already have “blown” it.

 

Sound familiar?

 

This is not the case! First of all, knowing and anticipating that this drop in blood sugar will come, is empowering because we can be armed and ready for it. We can plan in a way that has us powering through this rough period and getting our second wind for the evening.

 

Even if you do end up raiding the vending machine or snacking or binging on a simple or refined carb – simply dust yourself off, ADD a protein, veggie/fruit and/or healthy fat with it and this can help mitigate the spike of insulin from it.

 

The 3-5 pm frame is a common time when our blood sugars naturally drop, making us fatigued and searching for “energy Click To Tweet

 

Related Post:  Food Mood and Immunity

Here are some other suggestions for how to solve the afternoon binge. I’d love to hear your great ideas as well!

 

  1. Get up from your desk and go for a 5 minute walk or even just stretch or walk upstairs to talk to a colleague instead of emailing or instant messaging.

 

  1. Drink a big glass of water or have some herbal tea.

 

  1. Have a macronutrient-balanced snack – something with a complex carb, healthy fat and lean protein. i.e. avocado on whole wheat toast and a few slices of turkey or….an apple with unsweetened almond butter and a BabyBell cheese.

 

  1. Do the above and don’t leave work without a plan for dinner tonight. Spontaneity and hunger/fatigue leads to impulsive choices that we’re not always happy with. And, if you need to shop at the grocery store before going home, add this excursion to the plan as well.

 

  1. Head over to the Wellness Warriors FB page and send out an SOS!

 

  1. Don’t be critical of yourself on those days when the above suggestions or your own attempts at avoiding the 4:00 slump don’t work. You’re only human. Keep trying different variations of these techniques and think up some of your own.

 

What are some solutions for that 2-4pm afternoon binge/slump that have helped you? Please let me know in the comments section below!

 

And if you’re interested in learning how to end your emotional, binge and/or stress eating behaviors, download my free 6-part video series to start learning actionable techniques right now.

 

 

 

 

 

 

 

 

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6 thoughts on “Are you Binge Eating in the afternoon?

  1. Mary says:

    Binge eating a big issue for me. I use food as a crutch and an emotional filler.

    1. jennyberk says:

      Mary,
      Have you tried to look deeper at what you are really needing other than food? It can be very hard to do this. Oftentimes, the binge is merely a symptom of something deeper, not the problem itself. Do you know what I mean?

  2. Agnes says:

    I totally binge eat especially on weekend afternoons. Thanks for sharing.

    1. jennyberk says:

      Agnes,
      I hope some of these suggestions help! Thanks for the comment.

  3. I love this post and will be sharing it with my wife. She almost always comes home from work and immediately snacks on unhealthy foods looking for energy, and then minutes later she’s asleep on the couch. I’m definitely sharing these tips with her. Thanks Jenny!

    1. jennyberk says:

      Holly, I am so glad you found this helpful and will share with your wife! Let me know if she implements any of the strategies and how they go!

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