Guest guest Posted June 1, 2010 Report Share Posted June 1, 2010 Years ago, a colleague at work who got horrible migraines from eating chocolate told me that it didn't really bother him at all to see other people eating chocolate at work (my workplace used to be awash in chocolate), because after years of getting debilitating migraines from eating chocolate, whenever he saw chocolate, he thought "headache." I've found that staying mindful, as Jeanne says, really helps, mainly because I can hook into how it in fact feels in my body both as I am stuffing myself and how it feels afterwards. Now when I feel myself starting a binge (mine are the same "little of this, little of that" binges someone else recently described), I "pull a chair up" as Geneen suggests in one of her book titles ("When You Eat at the Refrigerator, Pull up a Chair"), sit down, savor my food, and think about how it feels going into my body, and how it's likely to feel if I overeat. Large quantities of food really do not feel good--they make me feel sick pretty soon afterwards. I can stop myself usually fairly quickly this way, and I've not overeaten to the point of misery for some time now. For me, just sitting down (one of Geneen's guidelines) makes a huge difference. As soon as I find myself eating standing up (one aspect of my standard binge MO), I plop into the nearest chair like a kid playing Musical Chairs. It always helps me, because it's hard for me to let my eyes glaze over when I sit and pay attention. That alone helps me focus on how I'm feeling. And it also lets me really enjoy the food. That being said, there are some foods that can trigger me badly--usually certain combinations of salt and fat, so I tend to buy those in portion-controlled packaging and avoid particular brands--like Lays Potato Chips--that are like food crack to me. I buy regular Pringles in the small, single-serving mini-tubs. I find these really satisfy my "chip" love (which is mostly a salt craving) and yet they don't trigger me--enough salt, but not all that much fat as the Lays. I tell myself if I really want a second pack, I can have one, but the reasonable portions in the packs represent a natural stopping point, and I let myself eat one, paying attention to the food and how good it tastes, then wait several minutes to see if I really want another pack. The answer, so far, has always been "no." As a result, I can now have potato chips around the house all the time now--for years I wouldn't let them pass the threshold. I pack in a regular supply, both at home and at work. How nice! This tells me I'm not the crazy lady who can't eat potato chips. One book that *really* helped me understand why certain foods trigger me into binges and others don't is "The End of Overeating" by Kessler. I swear, that book changed my life. It helped me recognize that food can indeed be psychologically and physiologically addicting, and that certain combinations (and for me these are highly individualized) set off a reaction that, for me, make it very hard to stop when I'm full, or to keep from overeating in any given day or period of days. I treat those foods with very high respect, and only eat them with caution. I don't find this is restrictive--it's just plain realistic, like not sticking your hand on a hot stove because you don't want to get burned. Or not eating chocolate because it gives you blinding migraines. I hope this is helpful! Sorry for going on so long... Laurie >>>Jeanne wrote:<<< Hi, I'm a binger too and have to admit that mindless, out-of-control eating can make you feel miserable, both emotionally and physically, so I try to head it off at the beginning if possible. Now when "that" urge hits and since starting IE, I try to take a time out, a deep breath and ask myself what is going on. If I choose to still eat, it helps to stay mindful and not eat until stuffed. In the past I would "zone out," not really aware of just how much I was consuming. Sometimes it also helps to distract yourself by doing something else if you can. Then the idea of a buddy or talking it out with a close friend can be good too. Good luck and hope this helps! Jeanne Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 1, 2010 Report Share Posted June 1, 2010 What a helpful group this is! It would help alot I think, to have a sponsor. OA is not around here locally, as far as I can tell. But an email sponsor is a great idea. <<< > > > > > Hi, > > I'm a binger too and have to admit that mindless, out-of-control eating can make you feel miserable, both emotionally and physically, so I try to head it off at the beginning if possible. Now when " that " urge hits and since starting IE, I try to take a time out, a deep breath and ask myself what is going on. If I choose to still eat, it helps to stay mindful and not eat until stuffed. In the past I would " zone out, " not really aware of just how much I was consuming. Sometimes it also helps to distract yourself by doing something else if you can. Then the idea of a buddy or talking it out with a close friend can be good too. > > Good luck and hope this helps! > > Jeanne > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 1, 2010 Report Share Posted June 1, 2010 What a helpful group this is! It would help alot I think, to have a sponsor. OA is not around here locally, as far as I can tell. But an email sponsor is a great idea. <<< > > > > > Hi, > > I'm a binger too and have to admit that mindless, out-of-control eating can make you feel miserable, both emotionally and physically, so I try to head it off at the beginning if possible. Now when " that " urge hits and since starting IE, I try to take a time out, a deep breath and ask myself what is going on. If I choose to still eat, it helps to stay mindful and not eat until stuffed. In the past I would " zone out, " not really aware of just how much I was consuming. Sometimes it also helps to distract yourself by doing something else if you can. Then the idea of a buddy or talking it out with a close friend can be good too. > > Good luck and hope this helps! > > Jeanne > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 1, 2010 Report Share Posted June 1, 2010 What a helpful group this is! It would help alot I think, to have a sponsor. OA is not around here locally, as far as I can tell. But an email sponsor is a great idea. <<< > > > > > Hi, > > I'm a binger too and have to admit that mindless, out-of-control eating can make you feel miserable, both emotionally and physically, so I try to head it off at the beginning if possible. Now when " that " urge hits and since starting IE, I try to take a time out, a deep breath and ask myself what is going on. If I choose to still eat, it helps to stay mindful and not eat until stuffed. In the past I would " zone out, " not really aware of just how much I was consuming. Sometimes it also helps to distract yourself by doing something else if you can. Then the idea of a buddy or talking it out with a close friend can be good too. > > Good luck and hope this helps! > > Jeanne > Quote Link to comment Share on other sites More sharing options...
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