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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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Holiday Check List

Just as Santa checks his list once and then again, you‘ll need to go over some things to make sure you’re ready for Christmas day eating (whether you celebrate the holiday or simply enjoy an occasion getting together with friends and family) because preparation for challenges is one-third of a successful process. Another third is follow through and the final third is a post-eating assessment which we’ll get to next week. For now, your job is to focus on how you want to think and act around food on Christmas.

First, take 10 minutes or so to make sure your belief system is rational and in line with your goals. List your holiday eating beliefs, comb through them for irrational cognitions, then transform them into rational ones (use my RULES OF “NORMAL” EATING chapter on beliefs to guide you). Consider not only food but your mindset about spending the day with friends or family. Anticipate what triggers unwanted eating and what and how you need to think to keep your behavior sane, satisfying, and sensible. Read the list over a few times today and tomorrow. If need be, carry it with you so you can reread it wherever you are. Reframing beliefs is essential, so don’t skip this step.

Second, make a list of behaviors you want to engage in such as eating slowly, choosing only foods you enjoy, chewing thoroughly and letting food sit on your tongue. Remind yourself that you can eat “normally” and don’t have to feel compelled to finish everything you try or taste. During the meal, take small portions (think of them as “tastes”) and stay connected to appetite. If you get upset during the meal, excuse yourself and calm down before you return. When you talk, don’t eat and when you eat, don’t talk. Continuously ask yourself if you’re full or satisfied and, when you are, push away your plate or remove it from the table. Stay focused on enjoying people (if possible) rather than food.

Third, when the meal is over, don’t say yes to taking home leftovers unless you’re dying for them. When you get them home, put them in small containers and remind yourself that YOU DO NOT NEED TO EAT THEM ALL AT ONCE but will enjoy them more if you have some each day. If you find yourself noshing mindlessly, take 3 deep breaths, put away the food, then take 3 more deep breaths. The food won’t run away, and you’ll enjoy it more when you can eat it calmly when you’re really hungry. Unwind from the holiday meal by talking about the day with folks who will listen. Share or vent whatever feelings come up. Take a walk or do gentle exercise or stretching. Remind yourself of what you did well around food and what you didn’t and then let the subject go without giving it further thought so you can end the day on a positive note.

Holiday Review
Exercise and Weight Gain Prevention

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This website is owned and operated by Karen R. Koenig, M.Ed., LCSW. It contains material intended for informational and educational purposes only, and reasonable effort is made to keep its contents updated. Any material contained herein is not to be construed as the practice of clinical social work or of psychotherapy, although adherence to applicable Florida States, Rules, and Code of Ethics is observed. Material on this website is not intended as a substitute for medical or psychological advice, diagnosis, or treatment for mental health issues or eating disorder problems, which should be done only through individualized therapeutic consultation. Karen R. Koenig, LCSW disclaims any and all liability arising directly or indirectly from the use of any information contained on this website. This website contains links to other sites. The inclusion of such links does not necessarily constitute endorsement by Karen R. Koenig, LCSW who disclaims any and all liability arising directly or indirectly from the use of any information contained in this website. Further, Karen R. Koenig, LCSW, does not and cannot guarantee the accuracy or current usefulness of the material contained in the linked sites. Users of any website must be aware of the limitation to confidentiality and privacy, and website usage does not carry any guarantee or privacy of any information contained therein.  Privacy Policy