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Treating Emotional Eating with REBEL Approach

Treating Emotional Eating with REBEL Approach

Dana Magee Speaks on Treating Emotional Eating in the Smart Women Series By Dana Magee, RD, LD, CLT I recently spoke at a Smart Women series at Anne Arundel Medical Center, alongside two other practitioners in the eating disorder community: Ann Caldwell and Dr. Ramona Sidel. The topic of the evening was “Conquering Emotional Eating.” My portion of the presentation was, of course, REBEL Dieting. The reason for this is that dieting can start off as something very innocent, but it becomes a slippery slope that can grow into a full-fledged eating disorder. The diet industry is constantly pumping our society full of products and diet plans, but the problem is that diets do not work! Dieting only addresses the WHAT of eating, and the measure of success and failure only lies in the measure of weight. So if not a diet, then what? How do we treat emotional eating, compulsive eating, binge eating? That is why we encourage our clients to REBEL: Not only focusing on the WHAT of eating, because after all our body needs energy and nutrients to power its organ systems, but also the WHERE, WHEN, WHY, and HOW of eating. I like to describe the WHEN and the WHY with the concept of intuitive eating. This concept is centered around eating when you are hungry and stopping when you are full. Seems pretty simple, right? But what if for the last 5,10, 20 years you have been following diet plan after plan that tells you what and how much to eat regardless of if you are hungry or not? We lose touch with this and end up ping...
Smart Women on “Conquering Emotional Eating”

Smart Women on “Conquering Emotional Eating”

Conquering Emotional Eating with the REBEL Approach By Dana Magee, RD, LD, CLT This past week I had the pleasure of presenting for an amazing group of women that follow the Smart Women series at Anne Arundel Medical Center. I had the honor of presenting alongside some superstar practitioners in the eating disorder community, Ann Caldwell and Dr. Ramona Sidel. The topic of the evening was “Conquering Emotional Eating”. Having a full audience with almost every seat filled was reassurance that information about this topic is important and sought after! It is important to also point out that there was a range of body shapes and sizes. Emotional eating is not reliant on the BMI. Emotional eating occurs when we are eating for a reason other than hunger or pleasure. First off, it is normal to enjoy food! It is also normal to eat along with emotions. The problem occurs when eating and food becomes overused as a coping mechanism, when it is the only tool in the toolbox. Emotional eaters may crave specific foods, and it may come on suddenly and intensely. Alternatively, physiological hunger comes on gradually, comes and goes, and any food can satisfy it. Ann and Dr. Sidel discussed in their presentations how this emotional eating can be disordered eating, compulsive eating or binge eating.   Binge eating disorder is defined below.   If you follow our social media or our blog you probably can guess where my presentation started… REBEL Dieting. The reason for this is that dieting can start off as something very innocent, but it becomes a slippery slope that can grow into a...
Let’s Talk Leptin!

Let’s Talk Leptin!

Hormones and Their Role in Health and Nutrition: Leptin By Dana Magee, RD, LD Hormones, or chemical messengers, have always been an interesting subject to me.  The fact that your body has its own kind of postal system within itself to send and receive messages is pretty amazing.  The tenacity of the body to take care of itself and survive threats can be hard to comprehend. There are so many hormones that contribute to the regulation of the body and even to regulate our weight. Many times we think we can decide what weight our body should be and then simply BE it, and if it is not simple then we are expected to fight for that weight everyday by any means necessary.  Decreasing calories to lose weight might make sense on paper, but our body is a product of thousands of years of evolution and has the tools to take care of itself and extinguish threats, which includes not getting enough food, weight loss, and starvation. The body likes to stay in homeostasis- basically it wants to remain stable, if it goes too far to one side, mechanisms kick in to bring itself back to its center.  For example our body maintains our temperature.  It wants to stay in a specific set range, if we cross toward the ends of this range our body takes over without us having to consciously tell it to do so. Too cold?  The body starts shivering, gets goosebumps, our hair rises to generate and hold in heat.  Too hot? Our body kicks in and starts sweating to cool itself down. Our body...
Avoiding Binge Eating During the Holidays

Avoiding Binge Eating During the Holidays

Tips to Avoid Binge Eating During the Holidays Don’t let weight or food concerns prevent you from enjoying life and attending fun events. Turkey, stuffing, mashed potatoes, corn, sweet potatoes, rolls, green bean casserole, cranberry sauce, pumpkin pie, cookies, wine, cider…. the list goes on and on. We can pretty much predict the exact foods that will be gracing our Thanksgiving Day table, however, just because we know what to expect doesn’t mean that there aren’t other stressors to deal with. If your eating preferences, stress, or guilt about food make the holidays rough, you are not alone. Not only are there the food stressors, but family dynamics, travel, and financial burdens that increase our overall stress level- or what I like to call the metaphorical plate, around the holidays. The goal is to find enjoyment again as you take part in traditional and social food situations! Here are some REBEL Tips to help you navigate holiday eating and avoid overeating or binge eating.   Don’t skip meals in order to save up for the main event, rather, fuel yourself with small meals or healthy snacks throughout the day. Potluck or holiday buffet? Survey the foods and pick your favorites. Do you only get your mom’s homemade stuffing once a year? Definitely go for your favorites and think twice about more generic sides like frozen corn or boxed mashed potatoes that are around all year long. Aim for 1-2 starches, a serving of protein, and 1-2 vegetables. Choose your favorite off the dessert table and savor the taste! Make sure to stop periodically during the day to check in...
How to Prevent Binge Eating Disorder

How to Prevent Binge Eating Disorder

How to Prevent Binge Eating Disorder  Did you know that going on a diet can be a trigger that leads to Binge Eating Disorder a full fledged eating disorder? This is what the diet industry isn’t telling you. IF you have the genetic predisposition for binge eating and start a diet, this can eventually lead to a cycle of binge eating and dieting that will never be sustained. If you are looking to prevent binge eating disorder while focusing on health and weight concerns we have the solution. It’s time to REBEL Against Dieting!  Step 1: Resist Diets Here are the facts. 55% of adults in American are on a diet right now 60.9 billion dollars are spent on diet products each year 95% of the weight lost on a diet is regained in 5 years Dieting is a predictor of weight gain: 66% of people on a diet regain the weight, and more, after stopping the diet Young girls and boys who diet are respectively 12x and 5x more likely to binge eat compared to those that didn’t diet Diets do not work. They are not sustainable because even one day on a restricted diet can decrease your metabolism by 15-30%. It would be helpful to think about your weight and diet history and see what did or did not work for you. Step 2: Eat like a REBEL Take down the labels of looking at food as “good” or “bad” and start to incorporate all your favorites into a varied, balanced way of eating. Your RD can help you plan out new meals to try and structure...
All About Binge Eating Disorder Treatment

All About Binge Eating Disorder Treatment

All About Binge Eating Disorder Treatment Not sure where to go for treatment of binge eating disorder? Did you know binge eating disorder is the most common eating disorder in the United States? If you or a loved one are suffering from this terrible illness, look no further for binge eating disorder treatment. Binge eating disorder treatment will likely involve a team including your Registered Dietitians, therapist, and primary care doctor. Support groups, art therapy, and psychology appointments may also be helpful if recommended. Tips for Managing Binge Eating Disorder If you struggle with Binge Eating Disorder, here are some things you can do to get started. 1) Identify your triggers- Stress, boredom, fatigue, can all be triggers that can lead to emotional, binge eating. A good first step is to start journaling and identify trends. Remember not to be judgmental this is just to practice awareness. 2) Practice forgiveness- Along the same lines, the road to recovery is never a straight line. There are going to be bumps in the road and forgiving yourself and moving forward will help you keep going. 3) “Normalize” eating patterns- Eat balanced meals including carbohydrates, protein and fat to help keep you full and satisfied. It is also helpful to eat every 3-4 hours to keep your blood sugars stable and prevent you from getting over hungry. 4) Plan ahead- In order to do this try thinking of your meals one day at a time according to your schedule. Will you need to pack snacks or lunch? If you are working late is there a 10 minute meal you can make when...

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