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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. 

The Importance of Early Attachments

On a flight during my vacation, I was reminded of the importance of our earliest attachments in shaping our lives for better or worse. A girl of four or five was sitting across the aisle from me next to her slightly older brother. Although she was securely buckled into her aisle seat, shortly after takeoff, she started squirming around, twisting to look behind her, and making mewing noises. Her brother was ignoring her and, even after the seatbelt light went off, no one came to attend to her. While I was wondering where her parents were, she gave one final mew, unbuckled her seatbelt, and raced, crying, toward the back of the plane to where I assume her parents were. I never saw nor heard her again, but she remained on my mind, as I considered the feelings of a frightened young child. In the best of worlds at that...
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What If You Didn’t Care So Much about Your Appearance?

What if you didn’t care so much about your appearance? What if you could flip to the other side of the continuum about your looks and feel a decreased sense of their importance to you? What if you could expend less time thinking about your face, body, and hair because you hate how it eats up so much effort and energy and simply don’t want to live with such a spirit-killing pre-occupation. Before you insist that this metamorphosis could never happen to you, take a deep breath and just consider “What if?” Ask yourself: What if I could care less about my appearance? What if I could change? You know how to do it: You used to adore certain friends and now don’t, were wild about particular songs and no longer listen to them, or were fiercely wedded to political or philosophical ideas and now wouldn’t be caught dead believing...
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How Cognitive Overload Hampers “Normal” Eating and Rational Decision Making

On one of my favorite TV shows about politics, I heard an enlightening explanation of the term cognitive overload when a panelist described how constantly being lied to affects our brains. She said that ideas “land” on us and that we need time to process them to decide to believe if they are rational or not. However, when lies fly at us at too rapid a pace, one after another, we don’t have the focused ability to analyze their veracity, and so they remain “landed,” that is, we simply accept them. Politics aside, this analysis seemed applicable to two client situations. Says Lucy Jo Palladino, Ph.D.: “Information or cognitive overload can lead to indecisiveness, bad decisions and stress. Indecisiveness or analysis paralysis occurs when you’re overwhelmed by too many choices, your brain mildly freezes and by default, [and] you passively wait and see. Or you make a hasty decision because...
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Stop Rebelling and Take Better Care of Yourself

“When I was a child, I spoke as a child, I understood as a child, I thought as a child; but when I became a man, I put away childish things.” (Wikipedia, retrieved 5/4/18, https://en.wikipedia.org/wiki/1_Corinthians_13) Although I’m a secular person, this bible quote (in reality, an afterthought to this blog) aptly describes what I want to say. I know I’m taking a more direct tack here than I usually do but, honestly, I’m not sure how to awaken clients and other dysregulated eaters to the fact that time’s a wastin’. I can only do my best to speak to you as mature people, which includes laying out some unavoidable and perhaps harsh truths. You can rebel against eating rules and how others want you to look or eat, or you can be an adult and take effective care of yourself no matter what others think or say—but you can’t be...
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The (Very Big) Difference Between Worry and Problem-solving

After two sessions in a row with clients discussing problem-solving versus worrying, I realized that they’d been confusing the two activities and, therefore, were making themselves more anxious by worrying when they thought that what they were doing would reduce it. If you’re a worrier, this blog will help you understand its false promise. Worrying, a misguided attempt to reduce anxiety which generally produces more of it, takes place in a closed looped within the mind. It’s an internal process, an intra-psychic phenomenon. Like a dog chasing its tail, thoughts race around in repeating circles without getting anywhere. We imagine various scenarios and outcomes, but our fears remain, so we return to generating more or better solutions. It’s like trying to know what the weather is like when you’re indoors. You can’t. You need to step outside to find out. Problem-solving, on the other hand, takes place outside of your...
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Are You Stuck Between Blame and Shame?

Unfortunately, most women I talk to have been victims of sexual assault or harassment at some point in their lives. I’m sure many men have been as well. These events occur on a continuum from minor to major and can do lasting psychological damage. For survivors of such incidents, it’s important that you don’t simply push them out of memory or take on the shame that you are in any way to blame. How you view what happened to you is part of how you relate to your body. Here are some do’s and don’ts for survivors that also need to be understood by those who are close to them. I speak as someone who has encountered sexual assault in various forms over my life-time—an attempted rape in college, in my 20s narrowly escaping being forced into my apartment building by a man who was trying to assault me, a...
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Loving Without Desiring

When I first came across the concept of loving, but not desiring something, I thought it brilliant. It’s from in A Child In Time (page 255), a book by one of my favorite fiction authors, Ian McEwan. Referencing feeling stuck mourning his beloved young daughter several years after her kidnapping, a character in the novel says, “I had to go on loving her, but I had to stop desiring her.” This concept could apply to almost anything. Especially food. The phrase hit home because I’d been out to dinner with a good friend the evening before coming across it and we’d been discussing how to handle her food cravings. She insisted that she loved the chocolate cake in this particular restaurant which, she explained, made it impossible to resist it. As I’d learned to love certain foods without desiring them in order to become a “normal” eater, I wish I’d...
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Eating from Emotional Depletion

Although we’ve evolved to eat when our internal food gauge dips to empty, instead, many dysregulated eaters mistakenly turn to food when they’re emotionally depleted. Sometimes our ability to take care of things or people can simply drain us to the point of having nothing left to give. Then, rather than rejuvenate ourselves with sleep, relaxation, joy or rest, we turn to food and can’t get enough of what we didn’t need in the first place. There are a number of ways that we may become emotionally depleted. What they all have in common is putting out more emotional energy than we’re taking in. * Being the go to person. If you’re all things to all people, you’re going to be running on empty far too often. If you say yes to every request—from your kids, partner, friends, parents, siblings, boss, co-workers or neighbors—you’re going to feel exhausted most of...
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Struggles with Siblings

In therapy, clients sometimes discuss their struggles with siblings. From them, I’ve learned that siblings (for which this only child yearned in childhood) can be both a blessing and a curse, in youth and adulthood. Here’s are some of the problems I see. A common issue is competitiveness. Maybe you were the “golden” child or perhaps it was your sibling. If you were the favorite, your siblings might have felt neglected and treated unfairly. If one of your siblings was the favorite, you might have struggled with feeling you never measure up. Or maybe your parents didn’t have much inclination or time to shower you with attention, so that you all ended up vying for it then—and now. Another problem is when one sibling in the family gets all (or most) of the attention in childhood due to having had a medical or mental condition which generates a need for...
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When Self-care Tells You What and What Not to Eat

In a local pharmacy, I passed through the “nut” aisle and found myself tumbling back in time to 40 years ago in my local food mart searching for WheatNuts®. They “were originally developed by Pillsbury in the late 1970s and had been on the marketplace for 35 years before being pulled off the market by Anacon Foods in late 2013,” and “are a cult classic snack product that has a nationwide following of die hard Wheat Nutters.” (nadanut.com) I had been such a die-hard, and now I fear that if I’d continued to wolf them down as I did then, I would have died hard—and sooner rather than later. I remember downing a jar of them on my way to meet friends for dinner at a Chinese restaurant. Arriving early, sitting in my car and enjoying their uniquely amazing crunch and nutty flavor, I was whisked away to Planet Ecstasy...
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