How to check your triggers in the moment

Posted by on When you notice that you’re thinking about eating and you’re not hungry, you’re hungry and you’re not allowing yourself to eat, or when you eat out of true hunger and eat beyond being full, do the following: a) Stop and take a deep breath. Really. Stop…Breathe… b) Invite yourself to be aware of what your thoughts are. Do not get carried away by them, just notice them. c) Notice what you’re feeling in your body and any emotions you can identify. d) Now ask yourself: “What just happened?” “What might I have just experienced or thought of from the past, present or future which could have impacted me and led to feeling the need to use food to cope?”

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Needs

Posted by on Having needs doesn’t make you needy. It makes you normal. Coping strategies like overeating, restricting, binging and purging, dieting, drinking, smoking, toking, shopping, gambling, procrastinating, isolating or ruminating come from having needs that aren’t being met in some or many areas of your life.

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How Do I Learn To Trust My Body? Natural Eating 101: Q&A

Posted by on Hello, and welcome to another instalment of our Natural Eating Q&A series. This week we’re exploring the following question: “How can I trust my body to know what it needs when, in the past, I always ended up binging? Clearly, I can’t trust myself to just let myself have whatever I want, right?” (more…)

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Learning is a process, one step at a time

Posted by on When you are engaged in a process of learning and self-discovery, such as you are with any of  CEDRIC’s tools aimed at supporting you, you will begin to identify what your needs are and how to meet them in safe, respectful and dignified ways. It’s not imperative that you know how to do this now or tomorrow; just trust that you will learn, and you will come to a place of being able to identify what you need as each need arises and how to attend to it in a life-enhancing way. And trust me; you don’t have as many unmet needs as you think you do!

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The labeling mindset

Posted by on Certain foods, which you have labeled as “bad” become loaded with energy and judgement. This judgement is passed on to you for eating these foods or for even thinking about eating them. While you gnaw on a carrot, you may judge or envy others for eating certain foods that are on your “restricted” list. You may feel as though everyone is watching you, watching what you order, or noticing the more-than-ample portion. Eating in restaurants can be torture for someone who has rampant Diet Mentality. Their worth is completely wrapped up in their body and their relationship with food, and they believe that everyone else thinks the same of them.

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What if I Want to Eat Now Without Checking In?! Natural Eating 101 Q&A

Posted by on We are continuing our Natural Eating Q&A session with a question that comes up with each and every client I’ve ever supported through this process. It goes something like this: “What if I try to check in but the voice in my head just says: “Who cares about checking in?! I just want food now!!!” Well, this is a pretty simple one. If you’re hearing that dialogue in your head when you realize you’re wanting to use food to cope, it absolutely, no exceptions, means that you’re feeling overwhelmed and you are afraid that if you don’t use food to cope in that moment, you’ll get consumed by the thoughts and feelings you’re trying to keep at bay through the act of eating (and then maybe purging or beating yourself up). (more…)

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Posted in: CEDRIC Centre, Natural Eating 101

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Validation

Posted by on Once you have acknowledged your desire to use food to cope and your underlying needs and feelings associated with it (which takes but a few seconds, once you have done it a handful of times), you are ready for validation. Your feelings are valid. Your feelings are appropriate, natural cues which arise in your body to signal you and let you know when something requires attention. They are always perfectly appropriate for the circumstance, because the circumstance, as you experience it, is not what is happening for someone else or outside of yourself. It is what is happening in your head – what you are telling yourself is going on.

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Self-esteem brownie recipe

Posted by on Once you are able to recognize that any energy around food that isn’t peaceful is simply an indicator that you’re feeling unsettled about something (or a number of things), and you’ve just kicked over your manageable stress threshold into maxed out, needing-food-to-cope land, then your automatic default will no longer be to get hooked and ride the train of food focus and self-flagellation. Instead, your reaction will be empathy and compassion.  You will stop. You will breathe. You will say: “Wait, I’m getting hooked into food focus here that isn’t feeling peaceful or good. That means I’m feeling anxious or overwhelmed about something. What was I just thinking/what just happened that might have triggered me to feel at all anxious/unsettled/…pressured? And what am I telling myself that means? And was there any all-or-nothing thinking in that thought? If so, how else could it possibly go? And do I think that outcome is equally or more likely?” There’s your recipe. It’ll make a perfect batch of self-esteem brownies every time!

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How Do I Let Go of the Guilt for Eating That?! Natural Eating 101 Q&A

Posted by on This week we’re continuing our fantabulous exploration of Natural Eating troubleshooting with an answer to the question: “How do I “not feel guilty” for eating something when I’ve been telling myself/or others have been telling me for years that certain foods are just plain bad or that they’ll make me fat?” First of all, when it comes to food, the most important thing we can do is to come back to Natural Eating basics whenever we feel anxious or unsettled around food, or feel drawn to eat when we aren’t hungry. (more…)

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What does your LH test say?

Posted by on Learned helplessness is a way of perceiving the world that underlies everything you do, say, think and feel. LH typically happened in childhood when we felt powerless to effect changes or resolutions to the stressors in our lives. It’s also part of the all-or-nothing mindset that tells us that we, as adults, still can’t do anything to remedy situations that are uncomfortable or intolerable for us. Learned helplessness is part of the using food coping strategy. It’s easier to eat or restrict than to deal with something we think we can’t. That’s human. We’ve ALL done this at one time or another. Avoiding pain is usually easier than running toward it! But, in the end, if we don’t take action and face what’s bothering us, we just end up perpetuating the self-defeating cycle and feel more and more frustrated and hopeless in the process. How’s the level of your LH?

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