Eat What You Love, Love What You Eat

What to Do When You're Not Hungry - poster for your refrigerator

I have a holiday gift I'd like to share with you - a one page download to put on your refrigerator: What to Do When You're Not Hungry! Download Am I Hungry Holiday Gift 

This colorful poster will remind you of all the choices you have besides eating. Enjoy!

Recipes: Overeating and Instinctive Eating

 

Recipe for Overeating

Ingredients:
1 batch, bag, box, or large plate of food
2 tablespoons of deprivation
1 heaping teaspoon of guilt
Sprinkle of shame
Optional: fatigue, stress, resentment, loneliness, boredom

Directions:

1. Run yourself down physically by not sleeping, exercising, eating when you’re hungry, or consuming nutritious foods. Alternatively, wear yourself out by working too hard, being all things to all people, and trying to make everything perfect.
2. Place emotions on medium-high. Cover and simmer; do not allow steam to escape.
3. When you crave something you love, remind yourself that it's bad, fattening, or high in carbs.
4. When your cravings grow stronger, tell yourself that you're bad for wanting bad food.
5. Wait until an influential person such as your grandmother or co-worker insists you eat that food anyway to please them. Alternatively, sneak the food when no one is watching.
6. Sit down in front of the T.V. or choose another activity to distract yourself while you eat.
7. Before eating, garnish the food with guilt. If it’s still enjoyable, stir in some shame to ensure that the food is completely ruined.
8. Eat as quickly as possible to avoid tasting or enjoying the food.
9. You're done when you feel sick and uncomfortable.
10. Repeat steps 1-9 until can't stand it anymore. Try the Recipe for Instinctive Eating.

 

Recipe for Instinctive Eating

Ingredients:
1 or 2 servings of food you love
2 tablespoons of hunger
1 heaping teaspoon each of intention and attention
Sprinkle of trust
Optional: pleasure, enjoyment, celebration, tradition

Directions:

1. Care for yourself physically by getting adequate sleep, exercise, and nutrition.
2. Create a self-care buffer zone by regularly nurturing your body, mind, heart, and spirit.
3. When you’re hungry, consider what you want, what you need, and what you have to eat before choosing food.
4. Decide how you want to feel when you're finished eating; serve yourself accordingly (or adjust the portion if someone else served you).
5. When the food you crave isn’t particularly healthful, omit all guilt and shame. Remind yourself that all foods fit when you practice balance, variety, and moderation.
6. Sit down to eat and minimize distractions.
7. Savor the appearance, aromas, textures, and flavors as you eat.
8. Eat slowly and mindfully for maximal enjoyment from every bite.
9. Stop when you feel content and energetic.
10. Repeat steps 1-9 for the remainder of your life.

(From my Am I Hungry? E-News; subscribe and receive "101 Things to Do Besides Eat")

 

 

How to prevent and handle holiday overeating

I love the holidays. For weeks, our family has been planning for the significant meals we'll share. We're each assigned to bring the traditional dishes we've become known for-and with our large family, there's always plenty.

As much I love these special occasions, I now know that there's an invisible line that I can cross if I'm not mindful. That line separates a great celebration with wonderful food from an afternoon of discomfort and regret. I constantly remind myself I live in a land of abundance where food is available year round and it is almost always delicious. So why eat until I'm miserable? Why not enjoy the event and still feel good when it's over?

We live in a land of abundance, so deciding how much food you need to eat is critical for lifelong health and a comfortable weight. As importantly, when you eat the perfect amount of food, you'll feel content--just right! 

So how do you prevent holiday overeating...and what do you do when it happens anyway? Read rest of the article.