If you are eating because of emotions and not hunger, then you’re bingeing. A binge is often followed by a purge — perhaps restricting food intake, increasing exercise or even inducing vomiting. We all use these behaviors at some time or another, but how often we use them and to what extent are key. Restricting food intake by dieting can often set off a binge. Others use bingeing as a way to calm or soothe themselves in emotionally charged situations.
Can you figure out why you are bingeing? Does it happen only at certain times, after specific events, with certain situations, in specific places? Many of us use bingeing as a response to something happening in our lives that we just don’t know how to handle. If we can figure out a different way of dealing with a situation, we won’t need to binge. This may sound simple, but it really can take quite a bit of work both to understand the reasons behind bingeing and to then substitute another behavior. A therapist can often help sort out the situation.
• Other tips that may be helpful: Set a goal to eliminate the goal of weight loss; it’s next to impossible to focus on both losing weight and preventing binge eating. Identify an alternative behavior to replace your bingeing. For example, someone who binges when they are under stress could try stress reduction techniques such as relaxation, yoga or meditation. Remember to listen to your body and eat when you are physically hungry. If you deny yourself food, it’s much easier to fall into a binge. The best tip of all it to eat by regular routine and allow yourself a regular treat so that weight loss is gradual.
Recipe of the Week
Turkey and Wild Rice Salad
Serves 6
Ingredients
2 cups cooked rice: white, basmati, or brown
1 cup cooked wild rice
2 persimmons, diced, about 1 cup
1 Asian apple pear, peeled and diced, about 1 cup
1 tart red apple, diced, about 1 cup
6 ounces chopped turkey, white meat only, no skin, about 1-1/2 cups
1/4 cup dried cranberries
2 to 3 scallions, green part only, chopped fine, 2 to 3 tablespoons
2 tsp. orange zest, minced
Salt and pepper
Pomegranate Vinaigrette (see below), about 1/2 cup
2 large handfuls of arugula
Pomegranate Vinaigrette:
1/4 cup fresh pomegranate juice
2 tbsp. red wine or sherry vinegar
Pinch of salt
3 tbs. extra virgin olive oil
Method
Toss the rice, fruit, turkey, dried cranberries, scallions, and zest in a large bowl with 1/2 teaspoon salt, and a couple of pinches of pepper. Whisk the dressing and gently fluff it into the rice mixture. Set aside to marinate for 15 to 20 minutes. Toss again and taste for salt and pepper. Serve on a small bed of arugula or toss the arugula in and serve immediately.
Pomegranate Vinaigrette:
Combine everything but the oil together in a small bowl; gradually whisk in the oil until emulsified. Makes about 1/2 cup.
Ask Alva
I’m happy to say that I am pregnant, but now that I’m eating for two, what should I include in my diet? Maria
Eating for two doesn’t mean eating double. While it’s unhealthy to eat too little during pregnancy, it’s also unhealthy to overeat. So, include foods in your diet that are nutritious as well as comforting. Also be sure to take a 400mg supplement of folic acid daily if you’re thinking of becoming pregnant and up to three months after conception. Each person’s diet during pregnancy will differ — some women may feel nauseous, for example, and can’t tolerate large helpings. But here are some general daily eating guidelines you should follow:
• Base most of your meals on carbohydrate foods, such as bread, cereals, pastas, rice and potatoes
• Have at least five servings of fruits and vegetables
• Eat two to three portions of dairy foods such as milk, yoghurt and cheese
• Eat two portions of meat, fish, eggs, tofu, nuts and pulses
• You may eat fatty, sugary foods such as biscuits and sweets, but keep these to a minimum
Remember to avoid the following:
• Liver
• Pate
• Unpasteurized and soft cheeses such as brie
• Ready, prepared salads
• Raw/undercooked meats and eggs
