Compulsive Eating and How to Stop

This is a feature article on WebMD and is definitely worth a read. Compulsive eating and food addiction are a major cause of the overweight problem in this country. It will be worth your while it analyze your weight problem and how you got to where you are now. Failing to realize what caused your weight problem will only set you up for failure.

Compulsive Overeating and How to Stop 

By Jennifer Rainey Marquez

Reviewed by Joseph Goldberg, MD

Think back to the last time you ate so much you felt absolutely stuffed. Were you tearing into a huge cake to celebrate a friend’s birthday? Loading up on turkey and sweet potatoes at Thanksgiving? Or were you at home alone, maybe at the end of a tough day? How did you feel afterward -- simply annoyed that you gave yourself a stomachache? Or were you tormented by guilt or shame?

Eating too much every once in a while is normal. So is eating for emotional reasons. “From the moment we’re born, we’re nurtured with food, rewarded with food, and so emotional connections to food are normal,” says Michelle May, MD, author of Eat What You Love, Love What You Eat.

People who compulsively overeat, though, may use food as their only way of coping with negative emotions. As a result, they often feel that their eating is out of control. They think about food all the time and feel guilty, ashamed, or depressed after eating. “That’s very different from what someone feels after, say, eating a big Thanksgiving meal,” May says. “You might feel full, and you might regret having had that last slice of pie, but you’re not consumed with shame.”

Some people who overeat have a clinical disorder called binge eating disorder (BED). People with BED compulsively eat large amounts of food in a short amount of time and feel guilt or shame afterward. And they do so often: at least once a week over a period of at least 3 months.

Not everyone who overeats is a binger. You might eat a lot of food throughout the day, rather than all in one sitting. And you might not do it regularly, but only when you’re feeling stressed, lonely, or upset.

How does it start?

In some cases, people simply overeat out of mindless habit, like always sitting down with a bag of chips in front of the TV at night. But oftentimes, it’s the result of underlying emotional problems. Having a negative body image can play a big role. 

For many people, compulsive overeating is part of a cycle that starts with a restrictive diet. May calls it the “eat, repent, repeat” cycle. You might begin a diet because you feel bad about your weight or size but find that it’s too hard to stick to -- especially if you use food as a coping tool. Eventually, you hit a breaking point and binge on “forbidden” foods, and then the guilt and shame set in, and the restrictions begin again.

The cycle can be hard to break. “Even people who say they’re not on a diet often have ingrained ideas about ‘good’ or ‘bad’ foods,” says Marsha Hudnall, president of Green Mountain at Fox Run in Vermont, a center for women who struggle with overeating. “But when you have a substance that is naturally appealing and soothing and comforting, and you make it off-limits, it just becomes more attractive.”

Can people be “addicted” to food?

In recent years, food addiction has become a popular idea among some scientists. Those researchers say that certain foods high in fat, sugar, and salt are addictive, causing changes in the brain similar to those made by drugs. Studies in animals have shown that rats that binge on sugar, for example, can develop signs of dependency.

But the idea of food addiction is controversial. For one thing, the standard treatment for addiction is abstinence, and that’s not possible with food. Also, “dieting is a very strong component of the binge eating cycle,” May says. “From that standpoint, it’s counterproductive to label certain foods as negative.”

There’s no doubt that eating can stimulate the release of feel-good chemicals in the brain, Hudnall says. “But that doesn’t make food an addictive substance. There’s evidence that it’s actually the behavior -- the restrict/binge cycle -- that causes the signs of dependency, not the food itself,” she says. Some researchers have even stated that the term “eating addiction” is a more accurate term than “food addiction.”

How can I control compulsive eating?

Seek help. It can be hard to stop overeating on your own, particularly if there are deep-rooted emotional problems involved, says Robin B. Kanarek, professor of psychology at Tufts University. Working with a counselor can help you uncover the psychological triggers -- like a negative body image -- that may be driving your behavior.The cycle can be hard to break. “Even people who say they’re not on a diet often have ingrained ideas about ‘good’ or ‘bad’ foods,” says Marsha Hudnall, president of Green Mountain at Fox Run in Vermont, a center for women who struggle with overeating. “But when you have a substance that is naturally appealing and soothing and comforting, and you make it off-limits, it just becomes more attractive.”

“Understand that you’re not a bad person doing bad things,” May says. “Labeling yourself can become a self-fulfilling prophecy in terms of continuing the cycle.”

The same goes for labeling foods. “Food is food -- it’s not good or bad,” Kanarek says. “It can be hard to get over those deeply held beliefs, but research shows that if you eat what you deem a ‘bad’ food, you’re more likely to overeat afterward.”

Take a pause. When you feel like eating, pause for a moment and ask yourself: Am I hungry? “Sometimes people get so focused on what they want to eat that they don’t stop and ask themselves why they want to eat,” May says. If you use food as a coping tool, you may be out of touch with the cues that signal hunger or fullness, and it’s important to bring your awareness back to your body.

Change your environment. “A habit is very often simply a behavior that’s on autopilot,” Hudnall says. Making a tweak to your environment can return your focus to your behavior and give you a chance to make a more purposeful decision. For example, Hudnall says, “if you always sit in a certain chair to eat, move it to a different place in the room -- or sit somewhere else entirely.”

Give into cravings -- in moderation. Banning foods can cause you to overeat them later on. If you’re really craving something -- even if you’re not hungry -- give yourself permission to have a small amount. 

End restrictive diets . “Overeating and restrictive eating are often two sides of the same coin,” May says. “Deprivation can be a trigger for overeating just like stress, anger, or anxiety.”

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

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My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

What's So Important About Eating Vegetables?

About eating more vegetables

So how important is it?

The benefit of nine veggie-serves a day is astounding. Seven servings (not even the nine we recommend) slash your risk of death at any point in time by 42 percent compared to folks who eat one serving a day. Fresh vegetables offer the best protection, each daily serving reduces your overall risk of death by 16 percent (salads reduce risks 13 percent) and each serving of fruit by 4 percent.  

But only around 60 percent of you eat four servings of veggies a day at least four days a week. And French fries (your most favorite veggie) don’t win you any points!

Here’s how you can ace your veggie-serves:

1. Start smart: At breakfast try sliced tomatoes with 100 percent whole grain toast; butternut squash puree added to oatmeal. Get creative. (one serving)
2. Snack smart: Midmorning and afternoon grab carrot and celery spears with non-fat, no-sugar-added Greek yogurt or ¼ cup hummus. (one-two servings)
3. Lunch a bunch: Toss together two cups greens (two servings), ¼ c. tomato (1/2 serving), two tbsp. avocado (1/2 serving), and ¼ c. blueberries (1/2 serving).  (three and a half servings)
4. Dinner—and it’s done: Enjoy mixed, steamed veggies (one cup = two servings) with a drizzle of extra virgin olive oil.

Not enough veggies are one of the big reasons for obesity. Also, eating all your veggies will cure a lot of your health problems. What you eat is what keeps your body functions running properly. Just because you're still alive doesn't mean your body is working properly. Just like an 8-cylinder engine, it can run on 7- cylinders but that doesn't mean it's working properly. 

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Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weight. The internet is full of free information.

Checkout my other blogs: 

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How Bad Do You Want To Lose Weight

Getting To A Healthy Weight

Check out one of them, I think you can find all the info you need and plenty of tips on how I lost my body fat. 

Look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

Go to any of the websites below and search the title to find these e-books. These books give you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my books at Amazon.com, barnesandnoble.com,

 iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Don't Diet, Just Eat the Right Way

Dieting can cause you to starve your body and bring on or force you to binge. 

If you have binge eating disorder or think you might, you can learn how to form a positive relationship with food -- and that can help you stop overeating. A positive relationship means eating for the right reasons. 

Think about food as a source of nutrition and energy instead of something to relieve stress or to be avoided. It may seem hard at first, but you can change the way you feel as you improve your eating habits.

Don't Diet

Bingeing might have made you gain weight, as it does for a lot of people, but trying to cut calories or not eating certain kinds of foods can trigger overeating, and that can make it harder for you to recover from the disorder. It can lead to a cycle of dieting and bingeing that’s hard to break.

If you want to lose weight, talk to your doctor about when and how to do it. You want to make sure it doesn’t affect your recovery. With proper help, many people lose weight after they stop bingeing.

Make Regular Meals a Habit

Don’t skip meals. Being very hungry can make you more likely to overeat. It also ups the odds you’ll choose foods that are high in fat and sugar, which can trigger a binge.

It’s important to eat breakfast every day, too. A morning meal can help curb hunger all day long.

Choose healthy foods for meals and snacks. You’ll get nutrients that your body needs. You might also feel fewer cravings for unhealthy foods that make you want to overeat. 

Healthy choices include fruits, vegetables, and protein-rich foods like eggs, chicken breast, salmon, and Greek yogurt. You want to eat fresh foods and eat clean, meaning foods without additives or chemicals. Meats without hormones, fruits, and vegetables that haven't been sprayed with pesticides. 

We are in the habit of only eating when we feel like it. That's the problem, we are causing our own weight problems by not eating properly. We have to eat what our bodies need for energy and nutrition. If you're not doing that over time you will cause your health problems by not eating the right foods. Eating the wrong foods will only cause you to gain weight, be sick more often and miss more time from work. You will be spending more time in the Doctor's office and in general have more health problems. 

Ask yourself why more people over 55 aren't working? Is it because they don't want to? Or is it because employers aren't interested in hiring people who are not very productive.  It's a fact that overweight people have more health problems and miss more time from work. Studies show that the more calories you eat the shorter your life. The more body fat you have the shorter your life. You can be a little overweight and still be healthy, live a long healthy life. Just eat fresh, eat good healthy foods and don't over-eat. 

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I write about losing weight, how to lose weight, what foods to eat when you're trying to lose weight and exercise that will help you lose weight. I wrote an ebook that will give you all the info in one read. It's a how-to book that also tells you about the mistakes I made and how to avoid them.

My ebook is available at www.amazon.com, www.B&N.com, iBooks (download the app), kobo.com, scribd.com and many more. My ebook will go on sale in May for $1.99. This special will only last for a limited time.

Drowsy a lot?

Being drowsy doesn't always mean a lack of sleep.

Iron Deficiency Signs and Symptoms

Iron is necessary for producing hemoglobin and myoglobin, two proteins that carry oxygen. So, you need to get plenty of iron in your diet to have enough energy to do all the things you need to do every day.

When you don't get enough iron, you're at risk of developing iron-deficiency anemia, a condition where your red blood cells can't carry enough oxygen to all the cells in your body. People with iron deficiency anemia may have any of these symptoms:

• Fatigue
• Weakness
• Problems with memory and thinking
• Feeling cold
• Red, inflamed tongue

Iron deficiency can occur if you don't eat enough iron-containing foods, or if you have trouble absorbing iron. Most women need more iron than men due to blood loss from menstruation, and pregnant women need more iron for the developing fetus. Blood loss due to ulcers or other digestive system disorders can also lead to an iron deficiency anemia. 

If you have iron deficiency symptoms, you should see a health care provider, who can order blood tests to determine if iron deficiency is the problem or if there are other causes. Don't attempt to diagnose and treat yourself.

Vegetarians and vegans may be more prone to iron deficiency because the form of iron found in plants (called non-heme iron) is not absorbed as well as heme iron found in meat, poultry and fish (heme iron). However, you can increase the amount of non-heme iron absorbed by adding a food rich in vitamin C to your meal (for example, serving black beans with green peppers or drink a glass of orange juice with a plate of spinach).

How Much Iron Do I Need To Eat Every Day?

It all depends on your sex and your age. Adult men need about 8 milligrams (mg) of iron per day, and premenopausal adult women need 18 mg per day. Women over the age of 50 only need about 8 mg per day.

Eating a healthy diet with plenty of foods high in iron is usually the best and safest way to prevent iron deficiency.

Meat, poultry, legumes, oysters, tuna, pork, nuts, dark green vegetables, tomato juice, and potatoes are all good sources of dietary iron. 

What About Taking Iron As a Dietary Supplement?

Most men and postmenopausal women get enough iron from foods and should not take iron supplements unless prescribed by a health care provider. Prenatal vitamin and mineral supplements usually contain iron and women with heavy periods may need supplemental iron. 

You need to be careful with iron supplements. Don't take more than 45 mg per day unless your doctor instructs you to take that much. Anything higher than that can potentially lead to iron toxicity.

Iron supplements are especially dangerous for people who have hemochromatosis, a condition where iron overload occurs. Adult iron supplements can quickly become toxic for young children, too, so iron supplements should be kept in tightly capped, childproof bottles.

_Sources:

_{Office of Dietary Supplements, National Institutes of Health. "Dietary Supplement Factsheet}

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I write about losing weight, how to lose weight, what foods to eat when you're trying to lose weight and exercise that will help you lose weight. I wrote an ebook that will give you all the info in one read. It's a how-to book that also tells you about the mistakes I made and how to avoid them.

My ebook is available at www.amazon.com, www.B&N.com, iBooks (download the app), kobo.com, scribd.com and much more. My ebook will go on sale in May for $1.99. This special will only last for a limited time.

Does Fatty Foods Make You Drowsy?

We think that we are drowsy because we over-ate. What if that food you ate at lunch makes you drowsy. 

Men who eat a lot of fatty foods may find themselves needing an afternoon nap, a new study suggests.

Researchers found that among almost 800 men aged 35 to 80, those with diets high in fat reported more problems with daytime sleepiness. The connection was not explained by body weight, exercise levels or chronic health issues, such as diabetes or depression.

The study, published recently in the journal Nutrients, does not prove that dietary fat, itself, induces drowsiness.

It's unclear why a fatty diet might affect drowsiness, according to lead researcher Yingting Cao, a Ph.D. candidate at the University of Adelaide in Australia.

But, Cao said, lab studies suggest that certain "gut neuro-hormones" promote sleepiness, so it's plausible that a high-fat diet could somehow affect daytime drowsiness.

According to Cao, more research is needed to understand how fatty foods might encourage drowsiness, and whether the timing of a high-fat meal matters: Does eating fat-laden food at night, for example, interfere with sleep?

The study findings are based on 784 Australian men who were surveyed about their diet and lifestyle. The men also underwent an at-home study, to detect symptoms of sleep apnea -- a nighttime breathing disorder that can cause loud snoring and daytime drowsiness.

Overall, Cao's team found, the one-quarter of men with the highest daily fat intake were more likely to complain of daytime drowsiness than the one-quarter who ate the least fat.

The investigators found that 46 percent of the men in the group with the highest level of fat intake were habitually sleepy during the day, compared to 37 percent of the men in the lowest-intake group.

The researchers weighed a number of other factors -- including body weight, exercise levels, diabetes, depression, and smoking and drinking habits. And men with the highest fat intake were still 78 percent more likely to complain of drowsiness than those with the least fat in their diets.

Men who ate the most fat also had a higher risk of sleep apnea symptoms -- though that seemed to be explained by heavier body weight, the findings suggested.

In contrast, there was no clear connection between the men's carbohydrate or protein intake and problems with daytime drowsiness.

Even though the study authors tried to account for other factors that might cause drowsiness, it's difficult to pin the blame on one nutrient, according to Jim White, a registered dietitian, and spokesman for the Academy of Nutrition and Dietetics.

"There are many factors that can cause daytime sleepiness," said White, who was not involved in the study.

"This study does show a relationship with increased fat intake and sleep," he said. "But we have to look at people's overall lifestyle and eating behavior, rather than pointing the finger at one macronutrient."

While it's unclear whether a high-fat diet drains a man's energy, Cao said there are already reasons to be careful about fat intake.

"Keeping a light and balanced diet is always right for anyone," she said.

White agreed on the need for balance. "The best chance of having high energy levels during the day is to incorporate a diet that consists of whole grains, lean proteins, fruits and veggies, low-fat dairy and a high-quality fat intake," he said.

"High-quality," according to White, means unsaturated fats from sources including vegetable oils, avocados, nuts, seeds and peanut butter.

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I write about losing weight, how to lose weight, what foods to eat when you're trying to lose weight and exercise that will help you lose weight. I wrote an ebook that will give you all the info in one read. It's a how-to book that also tells you about the mistakes I made and how to avoid them.

My ebook is available at www.amazon.com, www.B&N.com, iBooks (download the app), kobo.com, scribd.com and many more. My ebook will go on sale in May for $1.99. This special will only last for a limited time.

Retirement Can Be A Positive Thing For Your Health

 Although aging may mean more physical problems, retirement can help people lead healthier lives, a new study from Australia suggests. 

Researchers found that when folks retire they tend to increase their physical activity, sit less and sleep more soundly. 

"Our study paints a positive picture of retirement," said lead researcher Dr. Melody Ding, a senior research fellow at the University of Sydney's School of Public Health. "Retirees [in the study] were acquiring a healthier lifestyle. Factors that may have contributed to this include the availability of time to be physically active and removal from sedentary jobs and work-related stress." 

Whether or not these results would be the same in the United States isn't clear. "Retirement and the health benefits of retirement could be very context-specific," she said.

"Life expectancy in Australia -- 82.1 years -- is a few years longer than that in the United States -- 78.7, and there are also different social welfare and health care systems," she said. "All of these factors may limit the 'generalizability' of our findings to the U.S." 

The study tracked about 25,000 Australians. The average age of those still working was just over 54. During slightly more than three years of follow-up, about 3,100 of the study participants retired. 

After retirement, study participants reported increased physical activity levels of about an hour and half a week. Retirees also sat around less -- cutting their sedentary time down by just over an hour each day. And, compared to when they were working, those who retired slept an average of 11 minutes more each day, the research revealed.

The study authors also noted that about half of the women smokers quit after retirement. 

No significant link was found between retirement status and alcohol use or eating fruit and vegetables. 

The average age for retirement in the United States is 62, according to a 2014 Gallup poll. Ding said the average retirement age in Australia is just over 63 years. 

"I think it is important to plan for retired life with a positive mindset," she said. "Some people get anxious about retirement because they may lose a sense of purpose." When people stop working, they sit less, move more and get a better night's sleep, study says.

She recommended pursuing hobbies, volunteering or spending time with loved ones as ways to keep a sense of purpose. She added that retirees might incorporate a social component into a healthy lifestyle, such as catching up with a friend during a walk.

One study participant -- an 89-year-old retired bank manager -- told the researchers, "I have more time in my retirement and I am happily busy. I keep fit by dancing four times a week and walking." 

To keep his mind active, this retiree teaches computer skills. The message on his answering machine: "I am out enjoying my retirement." 

Rachel Johnson is a professor of nutrition at the University of Vermont. "It was encouraging that many of the retirees in this study opted to spend time being more physically active," said Johnson, who is also chair of the American Heart Association Nutrition Committee. "Being active is important to preventing heart disease and stroke." 

The American Heart Association recommends at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous activity) to improve overall heart health. 

Older adults will also experience benefits if they divide their exercise time into two or three segments of 10 to 15 minutes a day, Johnson said. 

She also suggested that older people try these tips to get and keep active:

• Walk a dog.
• Walk at the mall when the weather is too hot or too cold.
• Walk, jog in place or use the treadmill at a gym while you watch your favorite 30-minute show.
• Park the car far from your destination and walk.
• Take the stairs.
• Dance.
• Trade after-dinner dessert for an after-dinner walk.

The Doctor added that retirement is a good time for doctors to talk to their patients about making positive lifestyle changes that could add years to their life. 

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I write about losing weight, how to lose weight, what foods to eat when you're trying to lose weight and exercise that will help you lose weight. I wrote an ebook that will give you all the info in one read. It's a how-to book that also tells you about the mistakes I made and how to avoid them.

My ebook is available at www.amazon.com, www.B&N.com, iBooks (download the app), kobo.com, scribd.com and many more. My ebook will go on sale in May for $1.99. This special will only last for a limited time.

Will I Lose Weight if I Become a Vegetarian?

Question:

Is vegetarianism a good way to lose weight? My vegetarian friends say they didn't really experience any weight loss when they stopped eating meat.

Answer:

There isn't actually a "yes" or "no" answer here. If you eat more calories than you need you will gain weight, whether you eat meat or not. Weight loss is just as possible on a meat-based diet as a vegetarian diet and vice versa.

That said, research has shown people following a typical vegetarian diet consume, on average, around 500 fewer calories daily than their meat-eating counterparts.

Interestingly, the research showed that they actually ate more food than non-vegetarians.

This can be attributed to the fact that healthy vegetarian diets are comprised mainly of complex carbohydrates. Complex carbohydrates are starchy, fiber-rich foods that are naturally low in fat and calories. Examples of complex carbs are legumes and other vegetables and whole grains.

Remember, every 3,500 calories cut equals one pound lost. If you do the math, it's easy to see that a 500 calorie-a-day deficit will lead to one pound of weight loss a week. Whether you're a veggie or a carnivore, a calorie cut is a calorie cut.

It's perfectly logical that some vegetarians don't lose any weight when they eliminate meat. Eliminating meat in and of itself doesn't necessarily lead to a calorie deficit since you replace it with other foods. This is especially true if the individual replaces meat with products like cheese or milk.

The trick to losing weight on a vegetarian diet -- and all diets -- is to plan your meals in advance, ensuring they include a good variety of fruit, vegetables, and grains. Resorting to junk food simply because you haven't taken the time to plan a meal is a sure-fire way to set yourself up for failure.

Not only will your weight-management efforts suffer, your general wellness will wane due to poor nutrition.

If you're looking for convenience, there are plenty of healthy vegetarian-friendly meals in grocery stores. Meals like Amy's frozen dinners are ready in minutes in your microwave. Veggie burgers by Boca or GardenBurger can also be microwaved, or for a "cooked-out" flavor, grilled. Try them as a burger with a bun and fixings, or, alongside other veggies as a replacement for a meat entree.

Another key is to be careful about preparation method of vegetable-based meals. My Southern mom served me fried squash and okra right and left when I briefly went veggie as a teen. (You can imagine where that got me!) Seek out vegetarian recipes that incorporate boiled, broiled, grilled, steamed or sauteed vegetables. If you're trying to lose weight, you'll want to avoid high-fat casseroles and fried veggies whenever possible.

From this post, you might have already concluded that losing weight is more about the quality of the food your eating and the way the food is prepared and not so much about meat. That said, I do believe that the less animal fat your consume over your lifetime the healthier you'll be.
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I write about losing weight, how to lose weight, what foods to eat when you're trying to lose weight and exercise that will help you lose weight. I wrote an ebook that will give you all the info in one read. It's a how-to book that also tells you about the mistakes I made and how to avoid them.

My ebook is available at www.amazon.com, www.B&N.com, iBooks (download the app), kobo.com, scribd.com and many more. My ebook will go on sale in May for $1.99. This special will only last for a limited time.