karen header 3

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]

Protein and Burning Fat

As I’ve said a gazillion times, I’m fascinated by research on eating and weight. We’ve come so far scientifically since I had my food struggles decades ago and all we knew about how to fix them was based on the simplistic theory of calories in and energy out. Now we recognize how complex and complicated this subject really is. For example, an article in Science News (1/15/11), entitled “Mice missing protein burn more fat: research suggests molecular way to rev up body’s furnace” by Tina Hesman Saey, reinforces the fact that all bodies are not created equal. Studies at the Baylor College of Medicine in Houston led by Yuxiang Sun conclude that “Mice lacking a protein that responds to the hunger-promoting hormone ghrelin burn more energy in their brown fat than other mice.” In terms of caloric expenditure, this means that brown fat is good fat, that is, rather than simply...
Continue reading


An avid reader, I was struck when a character in a mystery I was enjoying proclaimed, “I won’t stop until I figure it out. There’s always a solution.” I wished right then and there that I could magically transfer this must-have, winning perspective into all the troubled eaters I know so they could focus on finding solutions rather dwelling on their problems. Rather than devoting your full energy to problem solving, how many of you ruminate about your eating struggles and the feeling that you’re not progressing? Acknowledge your problems for sure, but dwelling on them will only suck the life force right out of you and leave you in despair. We all have problems—if it’s not eating, it’s your spouse/parent/sibling/partner/kids/neighbors/boss; if it’s not people, it’s your health, job or financial situation. Life is replete with difficulties, broken only by occasional breathers in which to gather up your strength to tackle...
Continue reading

Anxiety May Cover Anger

I’ve noticed that often when clients tell me about situations which generate anxiety in them, I feel angry. Not at them, of course: I’m experiencing the anger they’d be feeling if they weren’t so anxious. Sound puzzling? Read on and I promise it will make sense. To understand this dynamic, let me explain one way that therapists work. We use ourselves as conduits of people’s feelings, that is, when someone would naturally be feeling an emotion, say, anger, and instead intellectualizes it or feels hurt or sad, we end up feeling the unacknowledged, unexpressed feeling. Even if we can’t completely explain the ins and outs of this dynamic, my 30+ years of experience validates it. Of note, many anxiety-filled clients seethe with underlying anger—even if they don’t realize it. Misunderstood and mistreated, they’ve swallowed their needs and authentic emotions and are left with just about the only feeling they find acceptable...
Continue reading

Food and Addiction

I recently read something that stopped me in my tracks: “Of course, when there are problems, people love to blame the thing being used instead of the person doing the using. This thinking is fed by the damaging contention that addiction is a ‘disease.’ Multiple sclerosis is a disease. You can’t decide to not have multiple sclerosis. You can decide to stop engaging in some behaviors.” Wow, huh! Here are my musings on the subject. First is that we need to think of “addiction” as a medical condition rather than as a disease. As long as we’re choosing terms, let’s go for one that connotes empowerment. We can’t choose whether to have an addiction, but we can choose how we respond to it. Next, as an avid follower of the scientific debate over whether or not sugar is addictive, I’m convinced by current evidence that it definitely is not. Instead, blame...
Continue reading

Self-care When Life Is Hectic

Clients tell me how they used to take better care of themselves through exercise, meditation, yoga or some centering activity that brought them in touch with their mind/body. The way they tell it is that they enjoyed and benefited from the practice until life became so hectic that they “had” to give it up. Here’s another take on their story. It’s understandable that you might need to temporarily give up this kind of self-care if you need to work to eat or have shelter, in brief periods when you must provide critical care to someone, or during some major time-limited life upheaval. But aside from these situations, it’s reasonable to take good care of yourself on an ongoing basis. Ever wonder why, when life gets busy, self-care is one of the first things to go rather than some less essential activity? The answer is that you convince yourself you’re so needed...
Continue reading

Biggest Eating Disorder Recovery Mistakes

After 30-plus years treating under- and overeaters, I can tell you exactly what people do wrong to impede their recovery and what they must do right to make it happen. No matter whether you’re struggling with binge-eating disorder, anorexia, bulimia, chronic restrictive dieting, or any combination thereof, here are the biggest eating disorder recovery mistakes you can make—and how to correct them. Expect change to happen quickly. By expecting that you’ll change rapidly and beating yourself up when you don’t, you lose precious time when you could be working on your issues and practicing new, healthy behaviors. Change is gradual for everyone. We’re all capable of taking only baby steps. Ironically, if you want to speed up your recovery, assume it will take a very long time.Misunderstand the change process. Forget hoping for a straight trajectory to your goals. Change not only takes time, but it comes in fits and starts....
Continue reading

Vulnerability and Strength

Yet another interesting discussion cropped up on my Food and Feelings message board ( http://groups.yahoo.com/group/foodandfeelings" http://groups.yahoo.com/group/foodandfeelings), this time about vulnerability and strength. You, too, might have concerns about them. If so, read on to learn what these terms mean and how you feel about them. Troubled eaters often confuse emotional vulnerability and strength with physical vulnerability and strength because if there’s been an attack on your physical self, especially when you were powerless to stop it, your natural reaction was fear—and that fear leads to feeling vulnerable from then on. Before you’re fully grown, you are both emotionally and physically vulnerable and weak because your brain and your body are still maturing. A problem occurs, however, when you’ve become physically able to care for yourself as an adult and are strong of body but still feel weak of mind, as if your emotional self hasn’t caught up to your new, more...
Continue reading

Fullness and Feeling Fat

A couple months back, there was an intense discussion on my Food and Feelings message board ( http://groups.yahoo.com/group/foodandfeelings) about the discomfort of feeling full. This is what the diet industry has done to us: twisted a positive into a negative by implying that the sensation of taking in adequate nourishment is bad. If you’re going to eat “normally,” it’s time to view fullness as a welcome occurrence. For most of human history—right up until the 20th century—filling your stomach with food was considered a positive act. More than that, it was the most effective one you could engage in to keep yourself alive and well. At the end of a meal, folks smiled with satisfaction, sighed with pleasure, and patted their tummies contentedly. That is what fullness should be about. Those smiles and pats signify that a basic human need has been pleasantly met and that it’s time to move on...
Continue reading

Eat Without Distractions

I get preachy about eating without distraction because doing so makes all the difference between mindful and mindless eating and, ultimately, unwanted eating. Because of my own transformation from troubled to “normal” eater, I know that attending exclusively to food speeds up change. Now, here’s proof from the scientific community. Jeffrey Brunstrom, a researcher in behavioral nutrition at the University of Bristol in England, is the senior author of a study on eating and distraction. For his research, he had 22 volunteers play solitaire while eating a meal and another 22 eat the same meal without any distractions. Subjects were not told the focus of the study which was to assess post-meal fullness, the quantity of food eaten 30 minutes after the meal, and participant success in remembering what they had eaten. Care to guess the outcome? The solitaire-playing eaters—no surprise!—did worse at recalling what they’d eaten and felt substantially less...
Continue reading

Making Commitments

Back in January, at a lecture by a social psychologist friend on the nature of commitments and cults, I found myself scribbling notes like mad as my mind drifted to our culture’s crazy allegiance to diets. Here’s what I learned about why, against all evidence and rationality, we insist on clinging to them. I get intrigued when research is counter-intuitive and a few observations of my professor friend were nothing but. First, he pointed out that we don’t make commitments to goals which make sense and that we know are achievable. Instead, we make commitments to things we don’t know are true and possible but hope or wish were so. For example, custom aside, uncertainty is the reason we feel a need to “commit” to marriage: because we can’t know we’ll live happily ever after, we make a pledge to ensure that it will happen. The same goes for diets. We...
Continue reading

By accepting you will be accessing a service provided by a third-party external to https://www.karenrkoenig.com/

shelf new


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