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The first book to address a disturbing new trend: dangerous eating patterns in midlife women that can have serious health consequences. Struggling to cope with the stress of menopause, empty nest syndrome, caring for ailing parents, work overload, and the cultural emphasis on youth and beauty, more and more women find themselves eating compulsively to ease tension, manage anxiety, quell depression, and distract themselves from what's really eating them. Others obsessively follow strict diets or exercise excessively. In this groundbreaking book, clinical psychologist Cynthia M. Bulik, Ph.D., and dietitian Nadine Taylor team up to present a patient-tested 8-step program to help women regain a healthy relationship with food. Readers also will find: o A thorough explanation of the full spectrum of Runaway Eating behaviors, from occasional lapses into binge eating to restrictive dieting to compulsive exercising o Alternative ways to alleviate anxiety and defuse depression o Practical strategies for managing the menopausal symptoms that often lead to disordered eating… (más)
Información procedente del conocimiento común inglés.Edita para encontrar en tu idioma.
"The greatest discovery of any generation is that human beings can alter their lives by altering the attitudes of their minds." —Albert Schweitzer
Dedicatoria
Información procedente del conocimiento común inglés.Edita para encontrar en tu idioma.
For Pat, Brendan, Emily, and Natalie, around whom my world revolves. —C.B.
For my parents, Jay and Nina Taylor, who would have been proud. —N.T.
Primeras palabras
Información procedente del conocimiento común inglés.Edita para encontrar en tu idioma.
Have you ever eaten half a chocolate cake, then felt terrible about yourself?
Citas
Información procedente del conocimiento común inglés.Edita para encontrar en tu idioma.
We use food to fight boredom, depression, anxiety, and anger; to ease stress; to reward ourselves; and to mask emotional emptiness—all of which have nothing to do with nourishing the body.
Although it may sound surprising, the negative effects of dieting also hold true even if you aren't following a formal diet but still think like a dieter. If you count grams of fat, opt for high-protein foods while shunning carbs, rely on "safe" foods, beat yourself up for eating "bad" foods, consciously or unconsciously undereat (which can trigger overeating later), use diet soft drinks or coffee to quell your hunger, or decide what you can eat based on what you've already eaten today, you're dieting.
In short, restrictive dieting can trigger binges and leave you hungry even after you've eaten normal amounts of food.
Sample Meal and Snack Plan Breakfast 1 serving grains: 1/2 cup cooked cereal 1/2 serving protein: 1 egg 1/2 serving dairy: 1/2 cup milk 1 serving fruits: 1 peach
For our purposes, the definition of regular eating is three planned meals plus two or three planned snacks each day, spaced so there is no more than 3 to 4 hours between each one. Meals should be fairly equal in size; make sure you don't overload at any one time. Likewise, keep your snacks about the same size.
• Eat five or six times a day (three meals and two or three snacks). • Eat at regular intervals, allowing no more than 3 to 4 hours between meals and snacks (except when you're sleeping). • Try to eat breakfast within 1 hour of arising. • Aim to include the following combo in meals and snacks: a grain, a protein (or dairy food), and a fruit or vegetable.
Studies have shown that potential production of serotonin in healthy women can drop after they've dieted for as few as 3 weeks. Animal studies have also shown that food restriction lowers both levels of serotonin and its rate of production in the brain.
The key to recovery from Runaway Eating lies in using simple strategies—known as cognitive-behavioral skills—to tune in to your thoughts, challenge your Thought Myths, and replace them with healthy, rational thoughts. Continuing to think the same destructive thoughts is like going down the same old roads to the same old destinations.
"If I focus on healthy eating and moderate exercise, my appetite and body weight will stabilize at a healthy level, and I can get off this roller coaster."
Moods are great motivating forces in our lives. A confident mood will prompt us to strike out and do something different; a cautious mood will make us hunker down and beware. Angry moods make us want to fight or flee; affectionate moods incline us to draw closer. A score of moods can prompt Runaway Eating, including sadness, lethargy, loneliness, boredom, anxiety, frustration, and anger, to name just a few. Though feelings are hard to alter, you can do much to manage your moods, thereby short-circuiting the Runaway Eating cycle. It's not nearly as impossible or unnatural as it sounds; you already do it all the time—usually without even thinking about it.
Robert E. Thayer, Ph.D., author of The Origin of Everyday Moods, points out that most bad moods result from a combination of low energy and high tension levels. When your energy flags and tension gets the upper hand, you'll find yourself experiencing physical symptoms like fatigue, knotted muscles, tooth grinding, headaches, hyperventilation, or a down feeling.
Getting rid of a bad mood, then, is a two-step process: You must raise your energy levels and reduce your tension, nervousness, and anxiety.
Vulnerability to depression increases in people when they feel isolated or lacking in social support (for example, being in abusive relationships or raising children alone without help) or when they're under difficult social circumstances (such as enduring poverty, harassment, or job dissatisfaction). The thoughts one has when depressed often reflect a poor self-image, although depression really isn't about being inadequate or weak. It has more to do with the body and mind being overwhelmed and overstressed, which leaves one feeling helpless, hopeless, and exhausted.
Serotonin is a powerful modulator of mood, appetite, pain awareness, and sleep.
Depression almost always goes hand in hand with appetite changes—some depressed people stop eating or eat very little, and others eat more than usual.
Serotonin is synthesized within the brain from tryptophan, an amino acid found primarily in animal protein. But the tryptophan can't reach the brain without first hitching a ride on a carrier molecule.
One thing is certain: All of us slip, trip, and even fall flat on our faces now and then on the road to recovery from Runaway Eating. When life gets stressful and it becomes difficult to manage our emotions, some of us may yearn for the sense of control we felt when following a strict diet or exercising excessively. Others may turn back to bingeing or purging (or both) for stress relief and emotional anesthesia. This is just a fact of life, so expect it.
Sometimes you may be able to resist these urges, but there will be times when you won't. (Nobody's perfect, remember?) When you do experience a slip, the most important thing is to pick yourself up, dust yourself off, and get back on track as fast as possible before the slip becomes a full-fledged relapse. Forget the self-criticism—it just makes everything worse—and don't try to compensate for your behavior (as in "Because I ate two candy bars, I'll skip my snack or eat only vegetables for dinner"). Simply start again. One mistake doesn't make you a failure, unless you decide to apply that label and take it to heart.
Recovering from Runaway Eating is something like learning to walk. Your family can offer emotional support, your friends can cheer you on, your therapist (if you have one) can give you a rope to hang on to, but you will have to take those wobbly steps yourself. Just like a toddler, you'll fall down a lot. And just as no one can make a baby walk until she's ready, no one can make you give up Runaway Eating until you decide you really want to become healthy again. But when you commit yourself completely and feel ready to do the work, you will be able to walk away from Runaway Eating.
Últimas palabras
Información procedente del conocimiento común inglés.Edita para encontrar en tu idioma.
We wish you the best of luck on your journey toward self-discovery, happiness, and good health!
The first book to address a disturbing new trend: dangerous eating patterns in midlife women that can have serious health consequences. Struggling to cope with the stress of menopause, empty nest syndrome, caring for ailing parents, work overload, and the cultural emphasis on youth and beauty, more and more women find themselves eating compulsively to ease tension, manage anxiety, quell depression, and distract themselves from what's really eating them. Others obsessively follow strict diets or exercise excessively. In this groundbreaking book, clinical psychologist Cynthia M. Bulik, Ph.D., and dietitian Nadine Taylor team up to present a patient-tested 8-step program to help women regain a healthy relationship with food. Readers also will find: o A thorough explanation of the full spectrum of Runaway Eating behaviors, from occasional lapses into binge eating to restrictive dieting to compulsive exercising o Alternative ways to alleviate anxiety and defuse depression o Practical strategies for managing the menopausal symptoms that often lead to disordered eating
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