My 1 Year Old Wakes Up Screaming In The Morning Food Diary: An Objective Learning Tool to Love Yourself Past a Binge, Part 2 of 2

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Food Diary: An Objective Learning Tool to Love Yourself Past a Binge, Part 2 of 2

Behind every binge is an intense emotion, either positive or negative, that is unpleasant for the binger. It may take some practice to learn to explore this emotion.”

-Gloria Arenson, Ph.D.

Food diary. If you’ve been in the habit of tracking what you eat for a long time, you know how tedious and frustrating it can be to keep track of every bite, lick, and taste (BLT). But beyond that, if you consider If you’re an emotional eater, you probably feel terrible every time you’ve eaten more than you thought you would.

For many people who think of themselves as dieters, overeating is considered almost morally wrong. We often judge ourselves by feeling ashamed, guilty, and out of control. Can you relate to feeling tempted to just sweep the incident under the rug and forget about it? I can, and that’s why I stopped keeping a food journal years ago after I decided to stop dieting. Now I’ve discovered how food journaling can be your best friend in making you aware of what you need to stop emotional eating. Let me tell you what I learned.

I recently did some research to answer a question a woman asked in my Juicy Woman Yahoo group. My search led me to a book I had read years before. In the book, “A Substance Called Food: How to Understand, Control, and Recover from Addictive Eating” Gloria Arenson, Ph.D., author and licensed psychotherapist, discusses the value of using a food journal to become aware of one’s eating habits in order to transition from a binge to a healthy eater.

Dr. Arenson is one of my favorite experts because he really understands what it takes to overcome emotional eating. Having worked in the field of eating disorders for over 30 years, she specializes in the treatment of bulimia and compulsive overeating, and as a former binge-eater, she knows this herself. As past president of ACEP (The Association for Comprehensive Energy Psychology, an international organization dedicated to creating and promoting the practice of energy psychology tools such as the Emotional Freedom Technique around the world), Dr. Arenson is featured in my book as an expert. on the topic of ending emotional eating.

In his book, A Substance Called Food, he outlines a multidimensional, four-level plan that he uses in his clients to overcome problems with compulsive eating, binge eating, purging, or starvation. He credits this system with bringing about change on an individual’s physical, intellectual, emotional and spiritual levels.

Dr. Arenson explains that binge eating is our body’s way of crying out for help, as most people who abuse food are unaware of the connection between emotions and the tendency to overeat.

In the first step of his self-help program for change, Dr. Arenson describes the importance of keeping a food diary for a week. Only one week. The purpose of this is to show what, how much and when the client eats.

My attempt at keeping a food diary as a dedicated, non-diet dieter

As I mentioned in Part 1 of this series, in the past I tended to be incredibly obsessive about tracking my food intake. When I was on a diet, it almost seemed like a perverted badge of honor to try so strictly to control what I ate, how much water I drank, how much I exercised, and what fluctuations I made. weight. It pretty much became a full-time job to be so obsessive about my records. No wonder it was the first thing I stopped dieting.

I was certain that food trackers and diaries were a thing of the past, evil tools developed by the dieting establishment to make you feel bad. All kidding aside, I realized they had positive intentions, but it was too hard to see the potential benefits of journaling because I was so caught up in remembering all the negative aspects of trying to keep myself under such tight control.

I’ll be the first to admit that, still caught up in the all-or-nothing thinking so often associated with the dieter mentality, I was unable to see the benefits of food journals until recently. Dr. Arenson’s fresh perspective on journaling helped me see the light.

At the time of this writing, I have just started keeping a written record of what I ate just a few days ago. In this short time, I am surprised by what I have discovered about myself.

Here are some helpful tips and insights to get you started with food journaling.

It’s not personal – Despite how you feel, no one but you is looking over your shoulder. It is important to remember that you are doing this for yourself so that you understand what makes you want to eat when you are not hungry. However, if you decide to share the contents of your journal with someone, make sure it’s someone you’ve already earned your trust.

Be patient with yourself – If, like me, you find yourself doing things that sabotage your journaling, like forgetting to write things down, not having a pen or paper handy, or not keeping everything in one place so you can easily find it, give yourself a break. This is just your brilliant subconscious at work, doing everything it can to stay safe in your old comfort zone. To overcome this resistance, just forgive yourself and move on. It’s much more effective to pick up and pick up where you left off as often as it is to forget about missed meals. Do your best to record 7 days so you have enough information to explore food triggers.

Accept your emotions. Write down some of the thoughts and emotions you experience with the food you eat. You will need to refer back to this when you review your journal. This objective review process allows you to better understand the reasoning behind the exaggerations. Knowing this information can give you insight into what situations make you reach for food when you’re not hungry. Paying more attention to how you feel will reveal all the hidden emotions you experience when you sit down to a meal.

Be curious, not critical. This new tool is a gift for you. This is not a punishment. It can only help you nurture yourself more deeply and love yourself more compassionately. Find the specific idea that fueled the binge or the event that preceded the binge. For example: If you are a mother of young children, you may believe that you are the only person who can take care of the little ones. Having everyone depend on you all the time can cause a lot of resentment. If you think you can’t or shouldn’t ask for help, your overwhelming emotions will cause you to deal with stress in the only way you know how. If food is your drug of choice, you will find yourself eating out of control. The kindest thing you can do is feel the deepest compassion for yourself and realize that you only did the best you could.

Take 100% responsibility– After reevaluating your eating and better understanding what made you eat when you weren’t hungry, you can now reclaim your power by taking responsibility for finding new ways to deal with stress in addition to eating. Be more assertive. Make a list of the needs that have been unfulfilled in your life. Instead of running around the house screaming, “No one ever helps me.” Consider what requests you can make from others to ensure you get the support you need. This may require negotiations to ensure that everyone’s needs are met and to clarify the desired new arrangement. For example, if you notice that you want your daughter to start dinner before she gets home, instead of nagging or arguing with her, say what you want in a calm voice. “I want you to cut up the carrots and boil a big pot of water for the pasta before I get home.” Thanks.

Get support- If you find yourself struggling with overpowering thoughts like feeling unworthy, fear of failure, overwhelm, judgment, or any other negative emotion, I’d like to invite you to join my Juicy Woman Yahoo Group. As a guide, I’ll show you how to use the Emotional Freedom Technique and other energy coaching tools to erase old limiting beliefs so you can start getting what you want.

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