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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 Scientific Reason That We Can’t Keep Weight Off by Dieting

For all of us who have dieted and for those of you who frequently or occasionally feel tempted to restart a diet, here’s a simple explanation of why most people cannot keep weight off by weight-loss dieting . It makes perfect sense. Your mind might want to be dieting (although most minds sensibly dislike giving up culinary pleasure), while your body inevitably starts to fight back when you deprive it of calories on a regular basis. It’s time to face facts and recognize that learning to be a “normal” eater is the only way to become healthy and fit, establish a comfortable weight for life, and enjoy a positive relationship with food and your body. Here’s the skinny on why diets don’t keep weight off long-term according to “How Did We Get Here? Explaining the obesity epidemic” by Kevin Hall ( Nutrition Action Healthletter , July/August 2018, pp. 3-5). Describing the...
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Family Fiction Can Teach Us A lot

I’m a huge fan of novels. Mostly I enjoy literary fiction and mysteries. Family dramas, in particular, are engaging because they’re generally so psychological: why characters act in certain ways, the loving and hateful dynamics common to us all, how childhood shapes without our realizing it, what gets passed on from parents consciously and unconsciously. Well written novels act as mirrors for us all, normalizing what we feel, as well as helping us see aspects of ourselves we’ve been fighting not to see. Celeste Ng, the author of Everything I Never Told You (and Little Fires Everywhere) is interviewed at the end of her book and has some profound comments on families that are as true as anything I’ve read written by psychotherapists. I want to share some of her remarks with you so that you can reflect on them in terms of your own life. On sibling relationships. “You have...
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The Dangers of Counter-dependence

I recently discovered that I’ve blogged about dependence and independence, but not about counter-dependence. I suspect that many of you don’t know what this dynamic entails, although it’s rampant in the eating disorder community. Read on to learn more. A simple definition of dependence is reliance on others, while independence means relying on oneself. Obviously, none of us can be completely one way or the other. As adults, we’re expected to do many things for ourselves, assuming we are able. Your spouse or friend might spoon some ice cream into your mouth for a taste, but it’s unlikely that anyone will take on the job of feeding you when you can feed yourself. Likewise, we can be highly accomplished and autonomous, but we can’t do everything ourselves (perform surgery, pilot an airplane, grow all our own food, fix our own cars). Counter-dependent people will do just about anything to avoid relying...
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Different Types of Dysregulated Eaters

While talking to a client about her dysregulated eating, it struck me how many ways we can get into trouble with food. Here are three categories I came up with. Of course, you may not engage with just one but two or all three. Not to worry, each has solutions. Emotional Eating: This type of eating may be intentional or unconscious. You may have a fight with your boss/friend/child/partner/parent/neighbor/colleague and be so irate that you feel justified in food-seeking because you tell yourself you can’t stand how you feel or think you’re entitled to a treat because you’ve been wronged. Alternately, you may not realize how much someone or a situation upset you and think you’re fine, but still be food-seeking to avoid or lessen your distress. Two ways to avoid emotional eating are to stay connected to your feelings and to find effective ways to comfort and cope. Mindless Eating:...
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Lessons from a Slice of Cake

I was at a dinner meeting at a restaurant when the focal point of discussion became the cake slices set out on the table. The meal had not been served, but there, diagonally to the side of every plate, sat a slice of cake. It was a real attention-grabber. Aside from wondering why it was out so early when we hadn’t even ordered drinks, we all seemed compelled to give voice to its appeal or lack thereof. It wasn’t even a particularly attractive slice of cake—kind of yellowish, double-layered with common white frosting on its sides and top, sitting in a pool of mustard-colored sauce drizzled around it. Nothing to write home about in my book (I was hoping for tiramisu or something equally exotic), but not everyone agreed. Here’s what was said about the cake as best as I recall and, at dessert time, how speech turned into action. •...
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How to Handle Difficult People

You know how certain people leave you tongue-tied or frequently seem to best you in arguments? They need to dominate or “win” every discussion—when you didn’t even know there was a battle going on. The more you go at it, the more your frustration grows, leaving you feeling helpless, frustrated and emotionally drained. The solution is to change the focus of your response and redirect the conversation by making a comment or asking a question about the process or dynamics occurring rather than by addressing content. To put yourself in the driver’s seat, instead of responding to a statement or question by responding to what a person is saying, address only what’s going on between you by questioning his or her motivation or the way he or she is coming across. Here’s an example. Note how a process response disrupts the pattern and shifts the power of the discussion. SOMEONE: I...
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Stop Asking Why People Won’t Change

Humans are meaning-making creatures with built-in curiosity about people and the world to help us survive and thrive by learning new behaviors and putting new ideas into practice. One kind of persistent answer-seeking that is regressive is wondering why someone doesn’t or won’t change. Though you may feel dismayed or dissatisfied because my explanation isn’t exactly what you’re looking for, it’s still the truth, one which you eventually will need to accept to become emotionally healthy. Let’s say that Mom regularly invalidates your thoughts and feelings, insisting that you think and feel as she does, or she becomes angry. You try hard to explain yourself over and over, but she still acts as if what your saying makes no sense or is wrong. So, you ask her repeatedly, “Why don’t you understand me?” or ask yourself, “What can I do to get her to understand me?” Nothing. Not a darn thing....
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Cultivating Doubt to Find the Truth

As I’ve written in my Food and Feelings Workbook, most of us feel uneasy with doubt and some people turn to food when it gnaws at them. We adore certainty because we believe it will lead us away from harm and towards safety and comfort. In reality, the opposite also can be true. Doubt helps us seek the truth, while certainty based on insufficient doubt often leads to false information and practices. Doubt is usually viewed negatively when it is actually valued neutral. We need some, but not too much of it. Here are (some) ideas on the subject from a presentation by David Allison, psychologist and Dean of Indiana University’s School of Public Health, to graduating students in June 2018. (IU School of Public Health-Bloomington (http://blogs.iu.edu/iusph/2018/06/07/doubt-and-truth-take-center-stage-in-dean-allisons-remarks-to-iusph-graduating-students/, retrieved 6/23/18) Allison says that: “It takes courage to admit doubt. It takes intelligence. It takes humility. Some of the greatest minds have embraced...
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Four Essentials for Becoming a “Normal” Eater

Four proficiencies are essential for becoming a “normal” eater. In one way or another, I’ve blogged and written about them all before, but here they are together so that you can see which of them you might be missing. These proficiencies are skills in coping with stress, practicing self-comfort, finding purpose and enjoying pleasure. None of us was raised to excel in all these areas, yet they are crucial for having a positive relationship with food and living your best life. Coping with stress: We all have stress in our lives, but it need not overwhelm us nor drive us to eat mindlessly. First off, we need to accept that no matter what we do, there will be times when life is not in our control and this can cause us to feel crummy. By accepting this truth, we go a long way toward reducing stress. Stress management skills include ending...
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Are You Stuck Between Blame and Shame?

One dysfunctional pattern you may be stuck in is cycling between blame and shame—being unhappy and wanting to blame someone else (or lots of people) alternating with blaming yourself and feeling deeply ashamed of your deficits, mistakes, etc. Nothing good can come out of ping-ponging between these two effects which both may trigger emotional eating. Here are two examples of this dynamic. You, an adult, have an alcoholic father whom you take care of more often than you’d like to. You often blame him for keeping you stuck living at home making sure he stays alive or gets to work and you feel angry that he’s dependent on you. Or you blame your mom who divorced Dad a long time ago. Alternately, you blame yourself for staying in the situation which makes you feel terrible about yourself. With blame comes deep disappointment and shame that you don’t do anything to help...
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