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Holiday Recipe for Overeating


By michelle_may_md on Dec 16, 2010 10:00 AM in Dieting & You

By Michelle May, M.D.

Recipe for Overeating


Ingredients:

  • 1 batch, bag, box, or large plate of food
  • 2 tablespoons of deprivation
  • 1 heaping teaspoon of guilt
  • Sprinkle of shame
  • Optional: fatigue, stress, resentment, loneliness, boredom

Directions:

  1. Run yourself down physically by not sleeping, exercising, eating when you’re hungry, or consuming nutritious foods. Alternatively, wear yourself out by working too hard, being all things to all people, and trying to make everything perfect.
  2. Place emotions on medium-high. Cover and simmer; do not allow steam to escape.
  3. When you crave something you love, remind yourself that it's bad, fattening, or high in carbs.
  4. When your cravings grow stronger, tell yourself that you're bad for wanting bad food.
  5. Wait until an influential person such as your grandmother or co-worker insists you eat that food anyway to please them. Alternatively, sneak the food when no one is watching.
  6. Sit down in front of the T.V. or choose another activity to distract yourself while you eat.
  7. Before eating, garnish the food with guilt. If it’s still enjoyable, stir in some shame to ensure that the food is completely ruined.
  8. Eat as quickly as possible to avoid tasting or enjoying the food.
  9. You're done when you feel sick and uncomfortable.
  10. Repeat steps 1-9 until can't stand it anymore. Try the Recipe for Instinctive Eating.


Recipe for Instinctive Eating

Ingredients:

  • 1 or 2 servings of food you love
  • 2 tablespoons of hunger
  • 1 heaping teaspoon each of intention and attention
  • Sprinkle of trust
  • Optional: pleasure, enjoyment, celebration, tradition

Directions:

  1. Care for yourself physically by getting adequate sleep, exercise, and nutrition.
  2. Create a self-care buffer zone by regularly nurturing your body, mind, heart, and spirit.
  3. When you’re hungry, consider what you want, what you need, and what you have to eat before choosing food.
  4. Decide how you want to feel when you're finished eating; serve yourself accordingly (or adjust the portion if someone else served you).
  5. When the food you crave isn’t particularly healthful, omit all guilt and shame. Remind yourself that all foods fit when you practice balance, variety, and moderation.
  6. Sit down to eat and minimize distractions.
  7. Savor the appearance, aromas, textures, and flavors as you eat.
  8. Eat slowly and mindfully for maximal enjoyment from every bite.
  9. Stop when you feel content and energetic.
  10. Repeat steps 1-9 for the remainder of your life.


Your thoughts....

What is your holiday recipe for success?


Take this Eating Cycle Assessment to identify your patterns of eating that may be impacting your health, weight, energy, and focus.

Michelle May, M.D. is the founder of the Am I Hungry?® Mindful Eating Program  that helps individuals learn to break free from mindless and emotional eating to live a more vibrant, healthy life. She is the award-winning author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle. Download the first chapter free.



Comments


wonderful!



Love it!



Love this!

The other advantage to being positive when thinking and eating is the chemicals in you metabolize your food in a positive way. So think positive and release all those positive chemicals.



This is what seems practical and what we should be doing.  CC has posted a very good article, from someone that knows something about dieting.



These wonderful 'recipes' are almost poetry. Thankyou so much for posting them. I still find it easier to enjoy the first 'recipe' when reading it because I recognise so much of it. Instinctive eating is really scary. Terra Incognita. I recently met an Iraqi-Kurdish women who survived the Anfal of 1988 (holocaust). I don't understand how such a good and elemental substance as food can be turned into such poison for so many of us, when there are so many more women in the world experiencing horrors beyond the imagining. But so it is, and there is a reason for everything.  Wishing all at CC the best season's greetings and warmth and peace. Many's the day when I've got through the day because of CC's pearls of wisdom. Remember, as the Norwegians say: A beautiful woman without wisdom is like a gold ring in the snout of a pig...



Just Great I just printed it and gonna post it in a plain sight place! ;-)



This is one of the best things I have seen on this site!  What a wonderful perspective!

One ingredient I would add to the recipe for instinctive eating - an overflowing cup of gratitude for the abundance of food we have so readily available to us. 

Thanks for your uplifting, insightful article :)

 



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 the first 1-9 steps really reminded me of myself during an eating attack..

nice alternative, although easier said than done.

But definitely worth giving it a try



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Thanks so much! I, too, printed it and will post for my edificationWink



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It is just soooooo wonderful way of putting it! It is something to be placed on the fridge or just read every day!



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Nice.....very interesting.....



haha im so guilty of number 6 but its just habit to watch my favorite shows when i eat, makes my meal more enjoyable which is good cause i splurge rarely and it helps



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