Binging Basics! ~ Understanding & Changing Behavior

Binging Basics! ~ Understanding & Changing Behavior

Binging episodes used to be quite prevalent in my life and would come in, what seemed to be, uncontrollable waves of indulgence. All kinds of foods could lead the gluttonous frenzy. Sometimes it would be a container of ice cream, other times it could be crackers and cheese or perhaps ordering a large pizza and ravenously eating as many pieces as I could … as if there would be no tomorrow. Cookie dough was a favorite but those “sweets” had to be balanced with “salt” so chips and salsa were quick to follow. Nothing was safe that wasn’t nailed down. Finally, when my tummy was swollen and no more food could be stuffed in my gullet, the binge would come to an end.

This behavior continued until I reached a whopping 330 pounds! Part of me knew this was a problem; the other part of me followed the ostrich theory and stuck my head in the sand so I didn’t have to face the truth. The truth was, I had tried unsuccessfully to change, over and over, and had finally resigned myself that I could not change and I gave up. This is the period I have now come to know as “Precontemplation”, better referred to as being “in denial”.

From time to time, I thought about trying to change my binging behavior, but fear of failure kept me paralyzed. After all, I had excitedly started dieting on many occasions only to binge, fail and gain an additional 20 pounds with each attempt. Fear paralyzed me just as if I were standing on a railroad track with an oncoming train, unable to move. The ambivalence I felt, combined with the fear I could not succeed, accounted for the “Contemplation” period.

In the spring of 2006, I was faced with the reality my job would be ending. Maytag was acquisitioned by Whirlpool Corporation and I had two paths ahead of me. I could either elect to resist change and not be of assistance to the Whirlpool employees (not my style) or I could greet the change with the excitement of a new challenge, rejoice in meeting new people and participate in a rare opportunity to help others through a difficult transition (my privilege)!

There came a day when my work garnered the attention of a few directors. They not only appreciated the fruits of my labor, they validated my efforts and tried diligently to find a way to bring me with them. Their integrity soared as they faced the challenges of merging two companies and I was in awe of their strength, determination and the professional manner in which they cared for their partners. It was during this time that the kindness of a stranger, along with his steadfast friendship and thought-provoking quotes, brought about the epiphany that changed my life! I began to ponder the possibility of making changes and started experimenting with small changes. With his positive reinforcement and witty retorts, I began to develop realistic goals and entered the “Preparation” stage of change.

With newfound determination, I implemented the strategy needed to make change. I began by ridding my house of unhealthy food, replenishing my home with healthy food choices and started journaling my food intake. I recorded calories, documented my mood and began exercising … albeit slowly. Each step of the way, I focused on the positive reinforcement of this kind stranger and of the physical and emotional changes that were occurring from my efforts. This was known as the “Action” period.

Initially these changes were fairly easy since my determination was new and the pounds dropped easily with the radical change in my eating habits and activity level. As the weeks moved forward, there were times when my resolve was tested. My weight loss lagged, my activity slowed and there were times when I focused on getting through one hour at a time. Focusing on the positive reinforcement, sparkling attitude and unending support of my newfound friend, I was compelled forward in my weight loss journey.

As I studied the thought provoking quotes he provided, my mind expanded with a greater understanding and awareness of my actions and their associated consequences. This comprised the longest phase of my journey, “Maintenance and Relapse Prevention”.

So, I am asked, “How Did You Lose Your Weight?”

The Stages-of-Change and their associated characteristics have been explained above. Now we’ll look at some strategies to implement that change.

1. Precontemplation – Educate yourself on the risks of your continued behavior compared to the positive outcome you will experience when implementing change. Stop being an ostrich!

2. Contemplation – Identify barriers to change, throw out misconceptions from the past and implement a support system. In addition to summoning friends and family to support your endeavors, an Internet social community can be crucial to your success.

3. Preparation – Set attainable goals and a realistic timeline for change. Actively seek positive reinforcement and implement positive self-talk.

4. Action – Surround yourself with positive reinforcement. Watch motivational videos; develop friendships with people sharing a similar journey and read success stories to reinforce your belief that YOU Can Succeed!

5. Maintenance and Relapse Prevention – During this stage you will experience a myriad of successes and failures. Willpower will ebb and tide, successful weight loss will occur, as will periods of relapse. Knowing this, forgiving yourself for temporary relapses, reaching out for support and rekindling your willpower will bring your efforts to Success!

It is the steadfast long-term determination and knowledge that YOU Will SUCCEED that will make you like the tortoise as he raced the hare. Remember, slow and steady WINS the race … and you WILL win your race to a new and healthy lifestyle!

This is your journey … and you owe it to yourself to put in the effort to experience your epiphany … implement change … and bring your dreams to reality!

Eating Healthy or Unhealthy ~ The Choice and the Consequences are Yours!

Eating Healthy or Unhealthy ~ The Choice and the Consequences are Yours!

Want to continue eating unhealthy day-to-day? Stop reading. Want to learn and make the choice to eat healthy, knowing you’re human and may have an occasional day where this doesn’t happen? Read on and open your mind to some new possibilities!

Put a “STOP and THINK” sign on your cupboard and refrigerator doors to remind yourself to ask these questions before proceeding. Then choose your plan of action and proceed knowing the decisions and the consequences are yours!

Are you hungry? Is there a gnawing and growling in your tummy?

• If no, then examine why you are at the cupboard or the refrigerator looking for something to eat.

• What emotions are you feeling? Sad? Happy? Depressed? Angry? Bored?

• Has a specific incident just happened? A fight? A disappointment?

• What activity were you just doing?

• Is going in search of food a habit you have developed whether you are hungry or not?

• If so, then examine the reason why you are at the cupboard or the refrigerator

• Have you given any thought to what motivated you to begin your journey? Your health? Lowering your blood pressure or your cholesterol? Living to see your children or grandchildren? Wanting to share more time with your spouse? Being able to be active? To wear pretty clothes? To improve your self-esteem? To feel better?

If you are hungry and you feel a gnawing and growling in your tummy, then examine if you want to make a healthy choice or an unhealthy choice.

• If electing to eat healthy, then select good nutritional items that contain acceptable caloric content . Eat protein, whole grains, fresh fruits and vegetables, non-fat or low-fat dairy. Eat in moderation.

• If electing to eat unhealthy foods, then realize what you are doing by understanding what it will cost you to make this choice. Your health goals may be affected; your weight and cholesterol numbers may increase.

You may have a larger relapse following this choice. You may die earlier due to associated health related issues. You may not live to see your children raised or enjoy your grandchildren. You may have to resort to wearing over-sized clothing or tight clothing and those pretty clothes you yearn to wear simply won’t fit. Your self-esteem may suffer. You may feel worse, physically and mentally.

By this time, if you’re truly hungry and elected a healthy option, you are on your way to the success you desire; Congratulations! If you’re not hungry but wish to eat anyway or if you continue to be challenged with the urge to eat in an unhealthy manner, there are a few more thoughts to consider.

• Not hungry? Then try implementing these changes.

• Sad? Go do something you know will make you happy, get your nails done, call a friend, go for a walk, get out of your present location, read motivational thoughts, get online and talk to your support group friends.

• Happy? Yeah you .. go somewhere where you don’t eat, like a walk in the park, skip around the block, take a candlelit bath … you don’t eat in the tub, do you?

• Depressed? Read the article about the good wolf and the bad wolf and feed the good wolf.
Join a support group. Get out and do something new. Go shopping for a self-help book and read it. Get outside and feel the sunshine on your face. Watch the clouds move. Listen to the birds sing. Count your blessings.

• Angry? Go work out at the gym and run on the treadmill, ride a bike, or hit a punching bag. Go for a long, fast-paced walk. Take a pad of paper and go sit outside in the sunshine or a library and write down your feelings. Journal your feelings online in your support group ~ they can be shared with all to gain assistance and knowledge from others within the site. You can elect to share your journal site-wise, with only those you’ve elected to be your online friends or you can keep your entries private ~ for your eyes only. I would recommend not handing them to the person you’re angry at … sometimes we say and/or write things in anger we wouldn’t say otherwise and might regret later.

• Bored? Come to my house, I’ve got LOTS to DO! LOLLL Find a new activity or interest. Take a class at a community college or local university; they’re inexpensive and you meet new people. Start a new project or finish an old one that you’ve been meaning to do. Exercise. Volunteer to help others; it will bless your life.

• A fight? We all do from time to time. Be sure you “fight fair”.

-State the action: “When you yelled …”

-State how YOU feel, you are entitled to your feelings … “…it made me feel like I wasn’t important. …”

-State what you would have liked to have had happen (sometimes it’s good to give two options) “… I would have preferred that we talk quietly about what was bothering you and ways to make improvements” OR” I would have preferred there had been no yelling and that we planned a later time to discuss this when tempers had cooled”

• A disappointment? Disappointments are unfortunate but not a reason to be unkind to you; they are a part of life as well. Believe it or not, without disappointment we would not know pleasure, happiness and contentment. It is all about balance. Perhaps when feeling disappointment, you can find another activity to do that brings you joy or you can simply think of the pleasure and joy you’ve shared before and count your blessings.

Now, all that said, if you still elect to make a choice that is unhealthy, then by all means do NOT beat yourself up for it! Realize you are human, you will make and choose decisions that may be contrary to your goals, but they are for that day. Accept the choice, enjoy what you are going to eat, forgive yourself and start the next day out without guilt and a renewed commitment to live healthier and make better choices. Life is a learning process for all of us and while we enjoy and share the company of others along our path, our journey is of our making and leads us where we wish to go. I’ll restate a favorite quote and a few others that helped me many times when faced with these decisions …


“Our worst fear is not that we are inadequate; our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, “Who am I to be brilliant, gorgeous, talented and fabulous?” Actually, who are you not to be?” Nelson Mandela


“The only limits to our realization of our tomorrow are our doubts of today.” Franklin D Roosevelt

”To achieve the seemingly impossible, you must first dream it possible.” Victor Havel

”As long as a man stands in his own way, everything seems to be in his way.” Emerson

”Obstacles are those frightful things you see when you take your eyes off your goal.” Henry Ford


To quote a dear friend, “Too many times we have a dream and we have voices that tell us why it can't be done or how hard it will be, explaining to us in great detail the obstacles and the difficulty. In doing so they are well meaning yet damaging beyond measure.

Too many times we listen to those voices - too many times ours is one of the voices.

It is our dream no one has a right to prevent us from reaching it, least of all us.”

Sunshine wishes and many heartfelt hugs … always … Ranae

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Positive Thoughts from Becky …

Affirmation: My past does not control my future.

Truth Be Known: Other people's opinions are just their opinions.

Quote: “Happiness never comes to those who don’t appreciate what they already have.

Unknown Latin Proverb: It is the part of a good shepherd to shear his flock, not to skin it.

Funny: Every morning is the dawn of a new error.

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