Binge eating and restoring balance: The expert’s guide to balanced eating

Did you know that there’s a difference between bingeing every now and then and an actual binge eating disorder? The term ‘binge eating’ is thrown around often but there’s so much more you need to understand.

Many people complain about their relationship with food and attribute this to binge eating. There are different types of binge eating though. There’s the Friday night binge after a long, hard week where you just need some takeaways, a dessert, chips, some choccies and maybe even a couple of biscuits.

Then there’s the more serious side to binge eating. Binge eating disorder (BED) is a type of feeding and eating disorder that’s now recognised as an official diagnosis.

Everyone has experienced some form of binge eating but that doesn’t always mean you have BED. Let’s take a deeper look into this.

Explore: The importance of gut health – plus the best and worst foods for your gut

What is binge eating?

Binge eating is when you eat even when you aren’t hungry and continue to eat until the point where you are over-full or feel physically ill.

Binge eating can be something you experience periodically but it can also turn into a disorder where in addition to eating large amounts of food in excess and to the point of discomfort, you also feel out of control when eating and have a sense of shame or guilt.

Binge eating more often can have serious implications on your health and wellness and it’s important to restore a sense of balance to your relationship with food.

The psychology behind binge eating

Bingeing behaviours extend beyond food. Bingeing can include eating, drinking, shopping and more and all types of binge behaviours actually have similar causes.

According to clinical psychologists, bingeing helps people deal with their negative emotions that they can’t deal with rationally.

Many of us have had a moment of self-indulgence when things just feel too tough but when does the occasional overindulgence become an actual problem?

Well, according to clinical psychologists, bingeing can become a full-fledged disorder when characterised by feelings of powerlessness, secrecy, shame and isolation.

When you start to feel that you need to hide away and binge in private or you need to schedule your binges around work and social plans, then you may need to dive a little deeper into why you’re doing this and figure out whether or not you need to ask for some help.

Why do we feel the need to binge?

There are a variety of reasons why you may seek comfort in binge eating. Some of these can be;

Psychological

As we mentioned above, feelings of unhappiness, frustration and the like can be “numbed” by binge eating, even if for a limited time.

Sadly though, what often happens is the pain and guilt in the aftermath of a binge can trigger stress which may lead to another binge and the cycle can continue.

Explore: Managing stress and how to make it work for you

Chemical

You know that feeling of euphoria after biting into a delicious meal or dessert? Binge eating can give you a similar chemical reaction.

Often people overindulge because it feels great (until they begin to feel guilty). Our brains release the feel-good neurotransmitter of dopamine in high quantities when we eat something that brings us joy.

You can imagine what happens next. Once your brain gives you that euphoric feeling during a binge, that feeling can become a physical addiction. You’re then more likely to binge more often because you crave that same rush of chemicals.

Sociocultural

Society can be tough and cause feelings of self-consciousness and like you aren’t good enough. The need to fit in can lead to bingeing in many different forms.

Managing the guilt around (binge) eating

The guilt associated with a binge can be crippling. And it can feel like it’s impossible to get over.

These are some of our tips that should help you manage the feelings of guilt:

Spot your “should”s and “shouldn’t”s

Start paying attention to how often your inner dialogue includes the words should or shouldn’t. How many times do you say “I shouldn’t eat that” or “I should be doing that”? The second you start saying I should or I shouldn’t, you’re immediately making yourself feel guilty.

Be more mindful

Actually think about what you’re eating and how much. It’s so easy to get caught up in your feelings and trying to find a quick fix but really think about what you want and what will serve your mind and body.

Eat slowly and think about how you feel. Remain in tune with your body, it will tell you what you need and even if your mind is yelling “more!”, your body is probably begging you to stop so pay attention.

Unfollow accounts on social media that are triggering

Social media can be a very triggering environment. From “what I eat in a day” posts to the never-ending posts about hustle culture, it can leave you feeling less than adequate.

Unfollow accounts that trigger negative emotions in you and cause you to use binge eating as a coping mechanism.

Talk to yourself like you’re talking to a friend

Be kind. You’re your own worst critic and we can be so hard on ourselves. Change the thoughts you have about yourself. Think to yourself, “would I say this to one of my best friends?”, if the answer is no then why would you talk to yourself like that?

Building a balanced relationship with food

This isn’t an easy thing to do. Many of us struggle with food. Whether we’re worried about gaining weight or if something is healthy or not, our minds are constantly dissecting food.

When you feel the urge to binge, take a step back and acknowledge how you’re feeling, as difficult as it may be. Truly think about why you feel the need to eat right now. Consider questions like;

Am I hungry?
How will this make me feel later?
Does this serve what I am trying to achieve?
Do I need to eat or am I trying to hide my feelings?

The best thing you can do is be conscious about what you’re doing and why. If you feel like you’re really struggling, please never feel ashamed to reach out for help.

April 12, 2022 Gemma Oberholzer Eat Well Comments Off

The importance of gut health – plus the best and worst foods for your gut

We often hear the words “that’s healthy” or “that’s unhealthy” when talking about food but did you know that there’s more to it than just that? Your gut health is something a little different and something you need to start thinking about.

Everything you eat and drink has an impact on your body whether it be big or small. Some foods and drinks can have a bigger effect on your overall health though. That’s why it’s important to start thinking about what you’re putting into your body and how it influences your gut health.

The focus on gut health has become increasingly prevalent over the last few years and there’s a good reason for it. This blog takes a deeper look into all things gut health and gives you some great tips on the best and worst foods for your gut.

What is gut health?

Your gut has bacteria known as the microbiome and what you eat directly influences the makeup of this bacteria.

Gut health refers to the physical state and physiologic function of the many parts of your gastrointestinal tract.

Basically, what that means is that what you’re eating has a direct impact on your health. A healthy gut reduces your chances of developing chronic diseases like heart disease or cancer and reduces inflammation, keeps your brain healthy and should help you maintain a healthy weight.

By changing your diet ever so slightly, you can keep the bacteria in your gut at a healthy balance which will make you feel better from the inside out.

The importance of prioritising your gut health

Everything you eat is broken down in your gut into a simple form that can enter your bloodstream and be delivered as nutrients throughout your body. But this is only possible if you have a healthy digestive system.

If your gut is healthy, it has healthy bacteria and immune cells that protect you from infectious agents like unhealthy bacteria, viruses and fungi. If your gut is healthy, it also communicates with your brain through your nerves and hormones which helps you maintain your general health and well-being.

Discover: Are you an emotional overeater? Here are 5 ways to help you overcome it

What are the signs of gut health problems?

Now that we’ve spoken about the importance of a healthy gut, you might be wondering but how do I know if I have any gut health issues?

Well, most people will experience some sort of digestive problem like abdominal pain, bloating, loose stools, constipation, heartburn, nausea or vomiting at some time. This is pretty normal if it isn’t happening continually. If these symptoms persist for a long period, it may be time to contact a doctor.

Other signs that you have gut health problems could include;

Weight loss without a good reason
Blood in the stool or black stool (a sign of bleeding in the gut)
Severe vomiting
Fever
Severe stomachaches
Trouble swallowing food
Pain in your throat or chest when you swallow food
Jaundice (a yellow discolouration of your skin or eyes)

These symptoms could indicate that you have underlying gastrointestinal problems that could have serious consequences. Please contact your doctor if you have any of these symptoms.

What you should and shouldn’t be eating

To keep your gut healthy and avoid any underlying gastrointestinal issues, there are some foods you can introduce into your diet to help with your gut health. There are a few foods you should avoid too.

The best foods

If you have a nutritious diet overall, you won’t need to consume low-nutrient, calorie-dense foods that keep your stomach asking for more. With a well-balanced diet, you’ll feel full, satisfied and your overall health and energy levels will improve.

The best foods to include in your diet to promote a healthy gut are;

Healthy fats like avocado or nuts
Nuts and seeds
High-fiber, low-glycemic carbs like leafy greens and cruciferous vegetables (like cauliflower)
Slow carbs, like sweet potatoes and butternut squash
Hypoallergenic proteins (pea, rice, hemp, chia)
Clean and lean proteins like free-range poultry, fish and grass-fed meats
Fermented foods like kimchi and sauerkraut or you can even drink kombucha
Greek yoghurt

The worst foods

Dairy

For many people, the two proteins in milk, casein and whey, can be hard to digest. A lot of individuals also lack enough enzyme lactase to break down the lactose in milk which can make you feel bloated, gassy and even give you diarrhoea.

Gluten

Gluten makes food fluffy like in bread rolls but it can have a negative impact on your gut. Some people have a gluten intolerance which can cause bloating and other symptoms depending on your level of gluten intolerance (this can include rashes on your skin).

Soy

Soy and its derivatives can be found everywhere from tofu to edamame to protein bars and powders. Many soy products are genetically modified which means these products are heavily processed which can lead to gut issues like leaky gut (inflammation, digestive issues etc).

Processed and refined foods

The biggest issue with processed and refined foods is that they lack diversity and fibre. They’re often filled with added sugars, salt, artificial sweeteners and/or additives and preservatives. Foods like sweets, biscuits and bread that have huge amounts of preservatives are okay but in moderation. We’re not suggesting you should cut these foods from your diet completely but limit the amount that you eat.

Your microbiome thrives on diverse fibres and polyphenols from a variety of colourful fruits, vegetables and whole grains. This is why it’s so important to focus on creating a diet or lifestyle that has a variety of nutrient-dense food that keeps you satisfied and your gut happy.

March 22, 2022 Gemma Oberholzer Eat Well Comments Off

Things we’re going to START and STOP in 2022

2022 is the year to say goodbye to New Year’s Resolutions and say hello to Start and Stop Lists. We’ve identified a way for you to achieve your goals and make this year the best one yet!

A start and stop list is very similar to your run of the mill new year’s resolutions and they both have the same strategy in mind – to help you achieve your goals. January is the perfect time to stop and reflect on the year that just passed. Think about the highs and the lows and take note of exactly what you want to change to have a better new year.

What is a stop and start list?

It’s as simple as it sounds. A stop and start list is all the things you’re going to stop doing or accepting in 2022 and all the things you’re going to start doing to have a better year.

Before creating this list, take a moment to sit back and reflect on everything that happened in 2021 – the good, the bad and everything in between.

Think about the things you’d like to stop doing going forward, some things you’d like to begin doing and what you’d like to continue to do.

Then create your list of everything you’d to;

START: What will you START doing to be more effective and accomplish your goals?

STOP: What will you STOP doing to free up time, resources and create greater focus? What will you stop letting affect you or keep you from achieving your goals?

CONTINUE: What will you CONTINUE doing that’s working well and serving you and the life you’re creating?

Some things to stop and start in 2022

What to stop

Procrastinating – It’s so much easier to put things off and get to it later but procrastinating only leads to more stress and is a hindrance to you achieving your goals.

Comparing yourself to others – Social media has given us a snapshot into everyone’s seemingly perfect and fun lives. Remember this is a heavily filtered peak into a very small portion of someone’s true reality.

Putting off trying new things – Ever wanted to try yoga or start a journal or go mountain biking but talked yourself out of it? 2022 is the year to do at least one new thing and stick to it!

Regularly binge-watching tv series – Honestly, this is more of a note to self but it’s a good thing for all of us to stop doing. Netflix has given us all the opportunity to binge-watch multiple series on end but this year, try to restrict how much tv you’re watching and still your time with some more productive or meaningful.

Filling all your free time with social media – If you really think about how much time you waste mindlessly scrolling through TikTok or Instagram, it’s actually quite scary. Maybe think of setting a limit on when or how often you can go on any form of social media in a day. You’ll probably find that you have a lot more time in your day.

What to start

Looking after yourself and putting yourself first – Self-care is your top priority in 2022 because if you aren’t properly taking care of yourself, you can’t help those around you and you’ll struggle to achieve your goals.

Making a list of goals and sticking to them – Now, this isn’t a new year’s resolution like “I will start going to the gym”. These are specific things you want to achieve that will help you become a better you and get you to where you want to be in life. Thus your fitness goal would be something more specific like; “I will go to the gym 3 times a week before work”.

Prioristing your health – If you don’t live a very active life, find some form of physical activity you love doing and make it a habit. Think about the nutrients you’re consuming and how you can eat better for your body. Consider eliminating unhealthy habits like smoking and ordering too much takeout.

A new hobby – Make it a fun mission to do something new this year whether it’s painting, running or journaling. There are so many new things to try out there and it’s a great way to fall in love with this year.

Planning for the future – When you’re thinking of the goals you’d like to achieve this year, start thinking about how these goals will help you get to where you want to be in the future. Work towards that promotion you’ve been thinking about, plan a budget that will help you save as much as possible for a future trip or to buy a house.

Explore: 5 simple habits to improve your health and investments

Things to continue

Taking care of yourself – You deserve to be loved by yourself first. Spend time with yourself and spoil yourself!

Working towards your dream job – Don’t just talk about the dream job you want, continue working at making that dream a reality.

Loving the people around you – The people in your life have helped you get to where you are, continue to show them the love and appreciation you have for them.

Being kind to yourself – The year is going to have its ups and downs. It’s important for you to give yourself a break when things get tough. You’re doing the best you can.

Just saying “2022 is going to be my year” won’t make it so. You have to actively work at making this the best year for you. There are some things you need to leave behind in 2021 and some things you have to push yourself to start doing this year. These are only a few of our suggestions, make your stop and start list personal to you and your goals. You’ll be surprised at what you can achieve in 2022.

January 10, 2022 Gemma Oberholzer Work Well Comments Off

How to stay focused and motivated before and during silly season

This time of the year is difficult. We’re tired, it’s been a long year and December leave feels like it’s just out of reach. Staying motivated and focused on your work can sometimes feel impossible but we’re here to tell you that you can do it! You’re nearly there and our expert tips will keep you going as we approach the silly season.

You know that feeling on a Thursday where you’re impatiently waiting for Friday to come so that you can finally let your hair down for the weekend? November is basically the Thursday of the year where you’re eagerly waiting for December to come around the corner. And as we creep past November and into December the impatience grows as your leave days near.

Staying focused on everyday tasks and getting your work done is next to impossible when you’re thinking of an upcoming holiday or what to get your loved ones for Christmas or all the food that’s in store. We could go on and on but let’s get to the point. We’ve identified some fantastic tips to keep you focused and motivated to get through the last stretch of this year.

Explore: How To Be Professionally Successful And Feel It

How to stay motivated and focused

Goals, goals, goals

You’ve definitely heard this one before but setting achievable goals is one of the best ways to remain motivated.

Get out a notebook and write down the goals you’d like to achieve before the end of the year. The trick is to be as specific as possible as well as realistic. You could write goals like meeting all your deadlines before going on leave or wrapping up your final projects (write down exactly what each task is and maybe include the dates you would like them to be completed by).

Be realistic in your goals though, don’t try to squeeze in working towards getting a promotion if you haven’t had the conversation with your manager or worked towards that goal throughout the year. If you write down goals that are unreachable, you’ll end up feeling deflated and demotivated.

Don’t be hard on yourself

It’s been a long year… Scratch that, it’s been a long 2 years! You’re tired (you aren’t alone in that) and you desperately need a break. There is a reason it’s recommended to take a certain amount of leave in a year – we need and deserve it.

If you’re struggling to get through the last few weeks, that’s okay. But make sure that you’re still doing the best that you can to achieve the final goals you’ve set. If your best right now is 60%, then do that but keep going.

Discover: How to manage your stress and make it work for you

Find ways to re-energise

When you begin to feel your motivation begin to drain, think of ways that will pick your energy back up. Make sure it’s something you enjoy doing though, otherwise, you’re just going to feel as depleted.

These are a few of our ideas for a pick-me-up:

Take a coffee break – step away from your desk and take a break with a delicious cup of coffee or tea and be mindful as you re-energise
Go for a long walk
Make time for a workout – sometimes getting your endorphins flowing is the best thing for you
Meditate
Take regular breaks throughout your day – sitting down and working for 4 hours straight will start to wear you down. Take 10 minute breaks every 30 – 60 minutes.

Have fun!

This can be the best time of the year filled with so much love and excitement as we all work towards the end of the year. Even though it can be a very busy time filled with deadlines and preparing for December, remember to enjoy every minute of it.

When you have a positive attitude towards things, you’re more likely to want to do it rather than feeling loathed to do it.

Try to maintain balance between work and your personal life as you navigate your way through the final weeks of the year.

Teamwork makes the dream work

If you’re really feeling exhausted, remember that you aren’t alone. Reach out to a colleague to help you meet your deadlines or to a loved one if there are personal tasks you’re struggling to make time for.

Working together helps us feel motivated and will lighten the load you may feel. You could also form a little group at work where you do activities together or go on breaks together to help one another remain focused and motivated on finishing the year strong.

Read: How To Bloom Where You Are and Succeed

The end is near

Try to keep in mind that your well-deserved break is right in front of you. This is your final push until you get that much-needed break.

When you remind yourself that you have to remain motivated for only a short while longer, you may feel more inclined to keep going without feeling like you may drown.

This time of the year can feel both exhausting and exhilarating so we understand that your focus and motivation may be starting to dwindle. But you’ve got this! This is your little reminder that it’s the final stretch and with the right goals in mind, you can finish this year strong!

November 25, 2021 Gemma Oberholzer Think Well, Think Well, Think Well, Think Well Comments Off