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Posted on 01/02/2010 @ 3:57 PM
For the first few weeks of every new year, we get numerous phone calls that go something like this: “Am I Hungry…how can I help you?” “Can you tell me about your services?” Inner sigh. After working in this field for ten years, I know that “Can you tell me about your services” means the caller doesn't know anything about Am I Hungry? They just found us in the local phone book under “weight management” when they were looking for diet pills, shots, meal replacements, or some other quick fix for their New Years' resolution. The excitement of a fresh start has caused them to forget that they are on an old rollercoaster beginning a familiar uphill climb. Perhaps you've made a similar call; I know I have. The marketing dollars spent on New Year's ads tempting us to try the latest fad (or to repeat an old diet that now claims it’s not a diet) could put a serious dent in world hunger. Oh the irony! As much as I'd like to help these callers, throwing their money at the problem won't solve it. Until they recognize their own eating cycles and realize that it's possible to get off the rollercoaster, they'll stay strapped on that ride for the rest of their lives. What about you? Even though all the ads tell you they can get you "back on track," do you really want to go around again? You can hope it will be different this time but this rollercoaster STILL has an unavoidable downward spiral just over that steep hill. Is Your GPS Turned Off? We are each born with an internal "GPS" that guides us to eat when we're hungry, stop when we're full, eat what we love, and love what we eat - without thinking about food constantly in between. Most people who struggle with chronic dieting and/or overeating don't even know they have a GPS - or they think theirs is permanently broken. You still have your GPS; it's just turned off. You simply need to relearn how to operate it again. Instead of getting back on that rollercoaster, take our new Eating Cycle Quiz to give you a fresh perspective as you set your course for 2010 and beyond: http://www.amihungry.com/quiz.shtml Believe me,,,you CAN learn how to trust your internal GPS to guide you along. You'll discover that it is possible to enjoy the journey, manuever through unexpected obstacles, and find yourself exactly where you've always dreamed you could be! Wishing you great health, peace, and joy! Michelle May, M.D.
www.AmIHungry.com
www.MichelleMayMD.com
Posted on 12/15/2009 @ 8:53 PM
By Michelle May MD 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 intention
1 heaping teaspoon of 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. For more about Overeating and Instinctive Eating, download the first chapter of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle from http://www.amihungry.com/eat-what-you-love-book.shtml.
Posted on 10/29/2009 @ 9:49 PM
By Michelle May MD Halloween candy showed up in August (as though we needed to get a jump on our holiday shopping!) and will still be on sale in November. What is the trick to eating what you love when it is everywhere? Scaring Away the Cravings Halloween can be a scary time of year for those trapped in an eat-repent-repeat cycle. You seem to be haunted by all that candy in the house, leading to a full-blown candy binge, chocolate hangover, and vows to do better tomorrow. The tricky part is that labeling the foods you love as evil actually increases their power over you . When what you really crave is "bad," you feel guilty for even wanting it and deprived because you can't have it. The result: You find yourself foraging treats from the pumpkin basket and burying the candy wrappers at the bottom of the garbage can so your kids won't find out. And what does this say to your kids when they inevitably find out that you've been sneaking and stealing their candy? Talk about guilt! How to stop raiding your kid’s trick-or-treat loot • Minimize your exposure. Wait until the last minute to buy Halloween candy then buy only what you really think you'll need for the big night. Get the stuff kids love rather than bags and bags of your favorites. • Remember, it's not your food. All too often we eat whatever shows up--Halloween candy, donuts in the break room, or samples in the grocery store. But you didn't choose to put it there so stop mindlessly putting it in your mouth! • Get your own. You'll be less tempted to get into the kid's holiday candy if stop depriving yourself the rest of the year. Scary, I know. Learn how in Eat What You Love, Love What You Eat - Chapter 5: Fearless Eating http://amihungry.com/eat-what-you-love-book.shtml. • Share! If you really want some candy, ask your child to share a few pieces with you. Through observation, they learn that it is possible to balance eating for nourishment with eating for enjoyment. • Eat what you love. Skip the sugary kid candy (unless that's what you love) and instead choose a few that you really love. Set them aside to eat when you really want them (I like to keep mine in a plastic bag in the freezer). • Save room for dessert. If you're going to eat Halloween candy (you know you are!), then adjust for it. Afterall, does it really make sense to eat all your dinner to earn dessert? • If you love it that much, act like it! Enjoy those M&Ms one at a time, mindfully without distractions. • Just right! The fun-sized treats are the perfect size for a few mindful bites of heaven. And those first few bites are always the best, so think before you dive in for more. • Eat fearlessly without guilt. We all know that guilt leads to more eating, not less, so let it go. • Don't torture yourself with exercise. Being physically active feels good and provides numerous benefits for your health; don't turn it into punishment for eating. • Pass it on. Halloween is a great time to teach your kids how to enjoy a little candy as part of a healthy and active lifestyle . (Read a one page excerpt from Eat What You Love about how my family deals with Halloween candy now that I don't diet: http://amihungry.com/pdf/halloween-candy.pdf) Eat Mindfully, Live Vibrantly!
Michelle May, M.D.
www.AmIHungry.com
www.MichelleMayMD.com
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