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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. 

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Hurdles on the Road to “Normal” Eating

People often come to see me individually or attend my “Quit Fighting with Food” workshops unconvinced that dieting isn’t the answer to their eating and weight problems. They’re scared to give up structure and being told what to eat. The first hurdle they need to leap over is understanding that dieting is an unrealistic way to eat for life and, therefore, a weight loss dead end. I know there’s been an attitudinal shift when they stop talking about whether or not to embark on another diet and start grumbling about the hard work of becoming a “normal” eater.The second hurdle, related to dieting, is coming to terms with the fact that there are no good and bad foods. We usually have to bat this issue around for a quite while before they get it. While sympathizing with their yearning to label what’s okay and what’s not, I encourage them to look...
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Legalizing Foods

The prospect of legalizing foods on the road to “normal” eating is scary and exciting. Although granting yourself permission to enjoy foods that were formerly forbidden is exhilarating and freeing, you will get into trouble if you think that because foods are now legal, you can eat them with abandon. Nothing could be further from the truth.The rules of “normal” eating apply to all foods, and you have to pay extra attention when eating newly legalized foods that are highly charged from your history of fearing and craving them. You’ll need to consider whether you’re hungry or hungry enough to eat. You’ll want to tune into your emotions around the food: Do you desire it, not with frantic, obsessive desperation (mouth hunger), but with a yearning that’s organically driven in term of taste, texture, and nutrients? Because a food is legal is not sole justification to eat it. If you are...
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No Such Thing as A Perfect Eater

It’s easy to understand how anyone who’s had under- or overeating problems for a long time would think that there are people out there who are perfect eaters. You know, the ones who never overeat or allow themselves to get too hungry, who always know exactly what food they want and don’t ever feel disappointed by a poor choice, who eat nutritiously 100% of the time and never struggle over food decisions.Well, I’m here to tell you that there’s no such thing as a perfect eater. “Normal” yes, perfect no. “Normal” eaters misjudge their hunger and get ravenous or end up eating when they’re not hungry. They make unsatisfying food decisions and get stuck eating foods they don’t like. Sometimes they lose track of what they’re doing and eat too much or get side-tracked and take in too little. Their clothes may hang a little loose when they’ve been too busy...
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Stopping Eating When Full or Satisfied

Sometimes it feels as if the worst thing in the world is to have to stop eating, never mind that you’re stuffed to the gills and your brain has gone numb. Of all the rules of “normal” eating, stopping when you’re full or satisfied is the hardest, hands down. However, it does grow organically and logically out of the previous rules. If you follow the first three, stopping is a lot easier. Well, actually, it won’t be easy for a long while, until you’ve done it so often that it’s become habit. It will be very, very hard at first.If you eat when you’re not hungry, you won’t know when to stop because it wasn’t food you wanted in the first place. On the other hand, if you’re too hungry, you’ll snarf down your food so quickly that you’ll have eaten too much before you know it. When possible, eat when...
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Males and Eating Disorders

Most of my clients, book and blog readers, and message board members are women, which is no big surprise considering that women bear the brunt of this society’s pressure to lose weight and be thin, which can be a factor leading to disregulated eating. Until recently, however, we thought that men with eating disorders were a small percentage of our population. It turns out that the number is higher than we thought.According to a Cox Newspaper article, Men Struggle with weight and eating disorders, too, a national study conducted by Harvard of nearly 3,000 adults concluded that one quarter of people with bulimia or anorexia nervosa and 40% of individuals who had binge-eating problems were men. The previous estimate had maintained that about 10% of people with anorexia and bulimia were males. One explanation of this 30% difference is likely under-reporting of the problem because health professionals are more likely to...
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