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Karen's Blogs

Blogs are brief, to-the-point, conversational and packed with information, strategies, and tips to turn troubled eaters into “normal” eaters and to help you enjoy a happier, healthier life.Sign up by clicking "Subscribe" below and they’ll arrive in your inbox. 

[No unsolicited guest blogs accepted, thank you]

Book Review – Savor Every Bite

Savor Ever Bite: Mindful Ways to Eat, Love Your Body and Live with Joy by Lynn Rossy, PhD takes you by the hand and teaches you how to eat mindfully. More than that, it shows you how to be more mindful in all of life because you can’t simply choose one area to be mindful in and expect an improved relationship with food. Regarding eating, Rossy lays out five steps for becoming more mindful: Step 1: Slow down and explore your senses Step 2: Soothe (instead of eat) your emotions Step 3: Surrender limiting thoughts Step 4: Smile and create your own happiness Step 5: Savor every moment Think about these steps and how much sense they make. I’ve never met anyone who overeats or eats mindlessly who doesn’t tell me that they eat too quickly and get so absorbed in doing so that the whole world drops away. Rossy tells...
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Why We Dwell on Suffering

During a session, a client mentioned a habit she was trying to break: conjuring up the worst possible scenarios she could imagine, in this case with romantic partners, and making herself totally miserable thinking about what dreadful things might happen. Although she recognized that she was spiraling down the rabbit hole, she said she felt as if she couldn’t stop herself from doing so and wondered why. Her words: “I’d sit on the floor and cry and feel sorry for myself 20 years ago, like in a dramatic movie, wishing someone could see me like that and feel sorry for how my boyfriends mistreated me. Now I feel like I get tough/angry/icy when I think about how my exes acted and realize that I allowed myself to be treated like that. I couldn't fathom how anyone could be so mean to me. But I’m learning that those people act the way...
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Practice Radical Acceptance

Clients often balk at the idea of accepting their bodies or behaviors because they think that acceptance means being okay with things as they are. I’ve blogged about how we can embrace both acceptance and accountability. A movement called Radical Acceptance takes the concept a step further and is worth learning about. “Radical acceptance means recognizing your emotional or physical distress . . . and wholeheartedly practicing acceptance.” (“5 ways to become more accepting,” Sarasota Herald Tribune, 5/18/21, 6E) Why throw yourself all in? Because radical acceptance actually makes you feel better. It helps you recognize that humans are complicated, fragile creatures who have complex feelings and thoughts. When you’re 100% with and for yourself, you’re being your most human no matter what’s going on with you. When you radically accept your thoughts and feelings, you don’t deny or minimize them. They may make you uncomfortable and you may not like...
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Your Inner Voice

As a child, when my parents wanted me to speak quietly, they’d tell me to talk with my “inside voice,” the kind you’d use in a library or a movie theatre. But there’s a voice that’s even more hushed and personal than that one and it’s called your “inner” voice. According to The Inner Voice by Philip Jaekl, “That voice isn’t the sound of anything.” He explains that this voice replaces that of our parents and other adults as we gradually engage in a dialogue with it, that is, a conversation with authentic selves. According to research, between the ages of two and eight we begin what’s called “private speech.” In fact, “Studies showed that during imaginative play, children’s self-talk helps them guide their own thoughts and behaviour and exert true self-control.” The research of Russell Hurlburt, professor of psychology at the University of Nevada, concludes that ” inner speech consumes...
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The Secret to Building a Better Life

Many people say, “I’ll eat better to live longer,” “I’ll exercise to lose weight,” or “I’ll meditate to feel less angry.” Although it’s true that healthier eating may contribute to longevity, that exercise may help shed pounds, and meditation may reduce reactivity, those goals miss a more essential point about such practices: that while you’re doing them, you feel better and that by doing enough practices in a day that increase feelings of well-being you make yourselves happier, more hopeful and more proud. Many dysregulated eaters—many people, period—don’t string together enough behaviors in a day or a week to combat stress or keep their mood relatively elevated. Instead they think about and plan down-the-road activities which will boost their spirits: outings and vacations, purchases and external self-care activities such as massages and facials. They contemplate what they’ll drink and eat and where they’ll go to do it. There’s nothing wrong with...
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Teach Your Kids to Eat Better Than You Do

Over the years, I’ve watched clients with troubled childhoods intentionally parent their children the opposite of how they were raised, eating and otherwise. Sadly, this strategy doesn’t fare any better than mindlessly following the parental modeling they received. Of course, there’s an obvious difference between blindly doing what your parents did to you and considering their approach and finding it lacking. The problem is that too many parents don’t make decisions rationally and, instead, do so in reaction to how they felt being raised a certain way. While retreating from a parental style may avoid one set of problems, going to the opposite extreme creates another. Here's an example. One of my clients was forced to diet and eat the food her mother was into on her various fad diets. Her mother was very strict and, not surprisingly, my client developed an eating problem, including sneak eating and overeating due to...
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It’s Okay to Be a Quitter

Speaking with me about the wonderful changes she’s making in her life, a client mentioned that she took a job and realized after the first day that it was a poor match for her. She reasoned that she had a right to feel good about her work and immediately gave notice and apologized to her boss. After relating this story, she added, “I felt bad because I didn’t want them to think I was a quitter.” Her statement stuck in my craw. This isn’t the first time a client has taken care of themselves and felt a need to assure me (and likely themselves) they weren’t a quitter. As if being a quitter is a bad thing. Once again, this is confusing a situational trait, in this case, the ability to know when to give up on something or someone, with one’s entire personality or identity.  When people have an “I’m...
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Missteps Not Mistakes

I recently heard someone use the word “misstep” which sounded far better to my ears than what we usually call mistakes. Or than saying: I went off the rails, messed up, fell short or bombed. All these words sound dramatic and dreadful, as if the rest of our lives have been ruined. Or, worse, as if the world will never be the same. A misstep, on the other hand, sounds so minor, so insignificant, so oops. According to the Oxford Languages dictionary, it’s a step that is “clumsy or badly judged.” It implies you meant to do better, were slightly off balance, or made an error in perception. The great thing about misstep is that it doesn’t make you sound like the most ignorant, awful, defective person in the world. You were simply a bit off the mark or misguided.  There are many instances where you could use the term misstep...
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Authentic versus Hubristic Pride

A common discussion I get into with clients is about the nature of pride. That’s because many of them think of it as boasting and some never think about it at all. Actually, it’s a pretty versatile and topnotch emotion. Feeling proud helps decision-making and it’s a great motivator when you’re challenged by pleasure that’s not in your best interest. Clients have often argued that the pride they learned about growing up was not something to be sought after because it had a negative connotation. It involved boasting and sense of superiority over others. The pride I’m talking about is when we feel good about our achievements or the achievements of others. We’re happy with them or with ourselves and give credit where credit is due. It turns out my clients and I were both right according to Christian Jarrett, PhD, author of Be Who You Want: Unlocking the Science of...
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You Can Hate to Cook and Still Eat Healthfully

I make no bones about my disinterest in cooking and not being a foodie, often commiserating with clients who don’t enjoy meal preparation. Where we differ is that I value eating nutritiously. If you don’t like cooking—and therefore don’t do it—it’s important to recognize why and make sure that, in spite of your dislike, you eat in a way that serves your body. When I can get clients past saying, “Well, I just don’t like it” or “I hate it,” their reasons for not wishing to put forth effort in the kitchen usually fall into the following categories:  I don’t know what to eat. This generally means they’ve been dieting for so long that they have no idea what foods to choose or which they enjoy, that is, they’ve been brainwashed about foods being “good” or “bad” and truly don’t know what they like.I don’t have time to cook. I might (but...
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