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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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Is WW Really Different from Weight Watchers?

I heard that Weight Watchers has had a makeover. Disclaimer: I’ve never been to a meeting but am blogging about them anyway. What I have to say isn’t based on firsthand knowledge, but on what I’ve read about the new “WW” and heard from numerous clients over the decades. The company started in 1963 and has touted itself as a weight-loss program ever since. Many of you probably are familiar with their philosophy and practices because you’ve gone to meetings, used their online services or know Weight Watchers’ members. The group is known for its eating plan which assigns points to all foods and drinks to help members make “healthier” choices and eat smaller portions—to lose weight. According to “Before and After” (The Economist, 10/20/18, page 61-2), Weight Watchers officially became “WW” as part of rebranding itself after a steady decline in memberships and profit for years. Claiming to encourage “beyond...
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Yes, You Can Retrain Your Taste Buds

Dysregulated eaters too often rule out the possibility that they might over time enjoy nutritious, tasty fare more than the high fat/sugar/carb foods they now eat. They won’t even consider that their taste buds can be radically altered. In fact, they can. I was reminded of this amazing fact one night watching a TV commercial for pizza, a food I used to adore and eat to excess decades ago. I took one look at the image on the screen and said aloud, “Yuck!” My revulsion to pizza surprised me. What happened to the college coed who could eat leftover cold pizza for breakfast and think she’d won the lottery? Or to the ecstasy, I used to feel in an Italian restaurant when a waitress plonked down my order and, asked: “You the extra cheese?” I certainly could eat and maybe even mildly enjoy a slice of pizza now, but I know...
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Do You Have Emotional Granularity?

Having high emotional granularity is a vital tool for reducing emotional eating. The term was coined by Northeastern University Psychology Professor Lisa Feldman Barrett shortly after the turn of the century and refers to the ability to recognize, identify and express a full range of emotions. People with high emotional granularity have “finely tuned feelings.” They value emotions and are in touch with them most of the time. Moreover, they don’t lump all emotions together but feel and can describe their nuances. Upset might be parsed as frightened, dismayed or exasperated. Angry might be viewed as frustrated, helpless or fearful. Says Barrett, “Emotional granularity isn’t just about having a rich vocabulary; it’s about experiencing the world, and yourself, more precisely. This can make a difference in your life. In fact, there is growing scientific evidence that precisely tailored emotional experiences are good for you, even if those experiences are negative.” (“Are...
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Gaslighting: Recognize Manipulative and Emotionally Abusive People--and Break Free Image of Gaslighting: Recognize Manipulative and Emotionally Abusive People--and Break Free Reviewed by: Karen R. Koenig (Originally published at New York Journal of Books) https://www.nyjournalofbooks.com/book-review/gaslighting “Although this book might be painful to read for gaslighting victims and survivors, it will bring them out of the darkness and into the light, helping them heal . . .” With or without our knowledge, most of us have met a gaslighter or two at some point in our lives or know someone who has been deceived by one. The scary truth is that these master manipulators are often our neighbors, friends, spouses, children, siblings, parents, co-workers, bosses, or political leaders. We may call them difficult, challenging, crazy-making, morally corrupt, narcissistic, power-hungry, or abusive because we don’t know enough psychology to give them the more precise label they warrant. The term gaslighting, a type of psychological...
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What Do You Mean by Parts of Yourself?

Here’s a phrase I hear often: “part of myself.” And here’s how it’s used, “There’s a part of me that wants to stop eating so much” or, “Part of me thinks I’d benefit from exercising and the other part thinks I’d be better off going back to sleep.” I’m sure you get my drift on how the term is used. But do you understand what you mean by using the word? Can you point to where this “part of you” is? If you’re talking about two parts, are they in different places? I’m not trying to be silly here but to make a point. The truth is that there is no “part” of you that feels one way or thinks another. What you mean is that you have conflicting/contradictory/mixed/opposing thoughts and feelings. We all do. When you use the word “part,” it sounds as if there’s a permanent installation somewhere within...
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It’s Time to Grow Up

There’s an I-won’t-grow-up quality to dysregulated eating. Denial of consequences or the childish hope of avoiding them. A rush from rebelling against authority, rules and being told what is right or what to do. Glee in getting away with something. The sly triumph of getting something for nothing. The magical belief of reaching goals without putting in a commensurate effort. Manipulation of others into setting your food boundaries, then resenting the hell out of them for doing just that. Yearning for what other people have without doing the work. Being ruled by irrational fears. Avoiding discomfort and pain. Giving in easily. Doing only what feels good and still expecting to have a great life. If you recognize yourself in these descriptions, sit a moment with your awareness. If you feel a ping of shame, that’s okay. A ping is just right. No need to do a number on yourself about how...
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What’s Behind Eating in Secret?

You might be surprised, or maybe not, how many people eat in secret: in their cars, in the bathroom with the door locked, or sneaking treats up to their rooms. I used to do it myself—tiptoeing down the stairs to the kitchen in the house I grew up in to swipe something I was forbidden to eat from the fridge, popping a leftover into my mouth in the kitchen of friends the moment they turned their backs, or barely nibbling at food during a party or dinner I hosted, only to gorge on remains after my guests had left. When clients bring up secretive or sneak eating, I make sure to tell them about my own experience to let them know a few things. First, they’re not alone. Many dysregulated eaters—high and low weight and in between—choose to eat without prying (aka feared judgmental) gazes. Second, it’s vital that they understand...
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Ditch Cheat Days and Diets

I have several friends whose eating style involves “cheat” days. In fact, I’ve heard that there are diets that promote food restriction during the week and cheating on the weekends. As an eating disorders therapist, the idea of cheat-eating has always seemed like an unproductive idea and encouraging it as a way to pull us farther away from, rather than closer to, “normal,” regulated, appetite-cued eating. The main reason is that the word cheating makes us feel as if we’re bad and doing something wrong. That perspective assumes that eating a slice of chocolate cake, enjoying a few potato chips or enjoying a buffet dinner is akin to sinful. What does that tell our poor brains? One thing it does is confuse them. It makes us think that some foods are bad and others are good and that we are bad or good for eating them. Mainly, it makes eating feel...
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Are You Too Porous?

While listening to a friend and retired psychologist, share her experiences about a trip to India many decades before, she mentioned how disturbed she was to see dead babies floating in the Ganges River. This led to discussing how some people are what she calls more “porous” than others. I find myself returning to this concept often in my practice, especially working with dysregulated eaters who generally are highly porous. Porosity, also called permeability, like most things, exists on a continuum. There are people who nothing seems to affect as if they have an emotional wall around them that prevents them from taking in the pain or suffering of others. No matter what’s happening to people, they appear to remain untouched by it. At the other end of the spectrum are people who are extremely sensitive to the feelings of others. They intensely experience the suffering of people, friends or strangers....
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Is It a Chore or a Challenge?

Twice in one day, I had clients complain about exercise and eating healthily being chores. They had nothing but negative things to say about how they felt about engaging in these activities. Obviously, the intense feelings they had about these activities are only made worse by filing them in the category of “chore” in their brains. Would it, I wondered with them, make a difference to categorize them as “challenge”? According to the English Oxford Living Dictionaries, a chore is either a “routine task, especially a household one,” or “a tedious but necessary task.” (accessed 1/21/19, https://en.oxforddictionaries.com/definition/chore ). Even here we have leeway. Thinking of exercise as a routine will get the job done. It’s something you do frequently and regularly, so much so that you have no need to even think about it. The second meaning is more like how my clients view chores: as one big “Ugh!” They give...
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