A woman at the Diabetes Council asked me to evaluate a compilation of tips and strategies by 54 experts on stopping binge-eating.
Most of the experts viewed binge eating from a psychological and behavioral viewpoint, and many of the same tips came up over and over.
The most common tips tended to be about eating mindfully: staying present, paying attention to the meal, not watching TV, eating while seated, putting food on a plate, slowing down, breathing slowly and deeply.
Several registered dietitians added a physiological aspect — keeping glucose levels even. They advised eating at regular intervals, eating a…
My college roommate used to turn down yogurt, saying, “I never eat rotten food.” Now, maybe there are reasons not to eat yogurt, but the fact that it’s rotten isn’t one of them.
Another term for “rotten” is fermented. Fermentation is great for the digestive system, and we’ll get to those benefits. Meanwhile, how can we know if we should eat rotten foods?
Problems with bloating, gas, acid reflux, constipation and/or diarrhea are a few signs. …
Under stress conditions, including exercise, we release the steroid hormone cortisol. It regulates a variety of body processes, including metabolism and glucose levels. It also reduces inflammation and blocks immune functions.
Cortisol promotes a feeling of well-being, and having too little brings on fatigue. In excess, though, cortisol can increase weight and blood pressure and lead to heart disease — or even depression due to brain chemical changes it induces.
Cortisol fluctuates with circadian rhythms. Highest levels occur in the morning, lowest levels in the evening.
Meanwhile, the immune response works in reverse. This is one reason it’s been suggested…
FAMILY HISTORY (Check all that apply to your family.)
— — — — — → MOTHER — — FATHER — — SELF
Hypertension ________ — ________ — ________
Diabetes: ________ — ________ — ________
Heart disease: ________ — ________ — ________
Obesity: ________ — ________ — ________
Alcoholism: ________ — ________ — ________
Hypoglycemia: ________ — ________ — ________
Partiality to starches: ________ — ________ — ________
(pasta, bread, potatoes)
Binge-eating disorder: ________ — ________ — ________
Depression: ________ — ________ — ________
Which of these behaviors do you exhibit with respect to sugar? (Check all that apply.)
Some years ago (1997 to be exact), the American Journal of Clinical Nutrition featured an article stating that women’s protein needs had been underestimated up until then.
In the same issue, a different article discussed the higher rate of serotonin turnover in women’s brains versus that of men. Serotonin is made from the amino acid tryptophan. Amino acids make up proteins. So women need extra protein for that reason.
The same year, Smith et al. published a study in the Lancet describing the return of depression in susceptible women after rapid depletion of tryptophan. …
The most important decision you make is to be in a good mood. — Voltaire
Your living is determined not so much by what life brings to you as by the attitude you bring to life…. — Kahlil Gibran
You cannot have a positive life and a negative mind. — Joyce Meyer
I think I can. I think I can. — The Little Engine That Could
How often have you heard thoughts of this kind? They’re offered up as recommendations, even requirements, virtually everywhere.
Yet when it comes to getting things done, I’ve reached the point of sometimes considering positive…
Disastrous Sugar-Quitting Mistake #1: Believing that getting rid of sugar is impossible
People always claim it’s impossible to get rid of sugar because sugar’s in so many things. Guess what? I read that stuff, too, but I don’t believe it. In fact, I know it’s not so: too many of my clients have done it.
What to Do Instead: Don’t quit sugar. Just start eating more protein. Have protein with everything you eat — and eat it first.
Disastrous Sugar-Quitting Mistake #2: Perfectionism
Lots of folks get stuck on this. They believe it’s all or nothing. But there will be…
Back when I was in my doctoral program, I used to wonder about something related to dopamine.
Dopamine is a feel-good brain chemical associated with reward and reinforcement. It’s arguably the ultimate brain reward chemical. It’s typically linked with addictive responses to foods, drugs, and even process addictions, like sex, shoplifting, and gambling.
Let’s Focus on Food
Dopamine is both synthesized and released when we eat protein foods. Examples include fish, beef, chicken, eggs, shrimp, and so on.
Dopamine is also released when we eat sugary foods — ice cream, cookies, brownies, and the like.
Those who struggle with sugar…
People ask me why I don’t recommend the keto diet for my clients.
A recurrent observation in my coaching practice may explain why. We all know followers of keto who do well: they lose cravings and have increased energy boosts and a feeling of well-being.
But then some of them are suddenly off the keto diet. When I’ve asked why they went off the diet, it can be difficult to get an answer that helps me zero in on what happened:
“I don’t know; I just stopped.”
“I just didn’t want to do it anymore.”
Reasons like that. A standard…