I occasionally still have an episode of binge eating when the perfect storm of situation, emotions, tiredness and opportunity come together. Thankfully it is rare but still devastating and emotionally and physically draining and stressful. I know I'm not alone though and that for many of us, the easiest response to anger or anxiety or sadness can be to seek comfort in food.
I struggled with this in my early twenties and while it is rare now, the guilt and shame is even worse than the physical effects of pain and exhaustion. My trigger is highly processed "diet" foods and I need to remind myself these are designed to be "nothing" foods that don't satisfy or nourish the body. They are a marketing gimmick.
Here's my advice if you have had a binge episode - either if it's the first time ever or something that happens regularly.
Don't get angry at yourself. Be proactive. Analyse what triggered the binge - how did you feel? What happened today or recently that might explain how you feel? And then, what else can you do if you feel this way or these events happen again?
Sometimes it's as simple as breaking the circuit or routine that might lead to a binge. Maybe you force yourself to take a walk. Maybe you open a game of Tetris on your phone. Maybe you start to write or draw.
In the following 24 hours, drink plenty of water to stay hydrated and assist your poor digestive system to handle rebalancing.
Do NOT make plans to diet or detox or restrict. This only leads to a feeling of deprivation and self-punishment and the likelihood of bingeing.
Take fish oil supplements and B vitamins to assist in supporting the immune system and hormones. A binge episode puts the organs and bodily systems under a lot of stress.
Don't do any excessive or exhausting exercise. Allow the body to recover. Walking, swimming, slow yoga are all good options.
Remember that even elite athletes, celebrities and models have written or spoken about coping with binges. They are not uncommon and yet they can be devastating at the time. Don't encourage a cycle. Identify the triggers and change the situation and your responses.
Maybe you quit your job.
Maybe you leave a relationship.
Maybe you need to re-evaluate the restrictive diet that isn't working out so well!
Maybe you need to work on sleep habits or asking for help with too many obligations.
Whatever else you do though, know that you are lucky enough to be able to make new and different choices every day. And you'll be ok.
I discovered this on YouTube, the place of many fitness discoveries! What is the Bring Sally Up Challenge? Press play. Get up, get down and keep it going for the Whole. Track. Some are going to squat, some will do push ups, some will lunge (good lord...) and WE are going to plie in second for...the... Whole. Track. Here is Suzanne Bowen doing it. I recommend practicing because we'll be doing this in Ballet Sculpt for the next week. See you there.
Is there a particular reason I need to post this? No. Just a whole lot of extremely attractive Euro guys doing push ups for the Bring Sally Up Challenge. Consider it motivation!
Every October there's a blush that falls over the shopping aisles. Your favourite lipstick comes in pink casing, there's pink tennis balls, pink deodorant, pink pens and diaries. While you may be sceptical about it, or confused by what it means, ultimately buying that product puts money towards breast cancer research and treatment.
As we all know, despite humidity, I cannot be prevented from wielding a hair straightener and a handful of sprays, serums and conditioners to make sure it's all glossy and Melbourne-Weather Proof (this is MWP Hair!). I love those images of classic film stars with hair rollers in and silk robes on (stiletto heeled slippers optional) so I went all Dolly Parton with the hair products and chose VS Sassoon Straight 2 Curl and Secret Curl Silicone pop-up rollers. Check out the video on how they work. And remember Dolly: The Higher The Hair, The Closer To God.
Read more about Vidal Sassoon Power of Pink Collection and their support for Breast Cancer Network Australia: Vidal Sassoon Power of Pink.
While I am incredibly lucky to not have experienced breast cancer nor had any of my nearest and dearest struggle with it, I know that it is incredibly confronting and scary for the woman and for her family and friends. BCNA were kind enough to ask Renee Gani to share her experience. They have also given us some information on awareness and resources. This is also an insight into where your dollars go when you choose to spend on pink products. So you can glow (pink) with pride.
The average age of women
diagnosed with breast cancer is 60. While breast cancer in women under 40 is
not common, it does occur, particularly where there is a strong family history
of breast cancer. It is important for women in their 20s and 30s to be aware of
the risk factors and to discuss any changes to their breasts with their
GP. While most breast changes are not due to breast cancer, it is
important to have them checked.
Melbourne mother of two Renee Gani says being diagnosed with breast
cancer young had a huge impact on her and those around her.
“I was 36 when i was diagnosed with breast cancer, before then it had
never crossed my mind that I could one day be going through this experience. I
was shocked and fearful of what the future held.”
“My loved ones were really rocked by my
diagnosis. My boys were 3 years old and 7 months at the time so there was
a lot happening already. But we all grouped together to stay strong,
my family and friends were my greatest support.”
With one in eight women expected to be diagnosed by the time they turn
85, breast cancer is the most common cancer affecting Australian women. This
year alone 15,600 Australian women and 145 men are expected to be diagnosed
with breast cancer.
Breast Cancer Network Australia (BCNA) CEO Christine Nolan says health
and wellness is an important part of staying well after a breast cancer
diagnosis.
“Exercise during and following breast cancer treatment has a number of
benefits, not only can it reduce the risk of breast cancer returning, but it
can also help to improve emotional and physical wellbeing.”
BCNA has a range of resources and programs which
provide women with reliable information and advice, and practical strategies to
help them improve their health and wellbeing. These include:
Active and WellAfter Breast Cancer - BCNA’s pilot initiative funded by the Victorian
Government, designed to help women improve their physical and emotional
wellbeing following treatment for breast cancer.The initiative is designed to
connect women with others in their local community who also want to take charge
of their health and wellbeing and link women with local community-based
programs and services to help them improve and maintain regular physical
activity and healthy eating.
Renee says her diagnosis prompted her to take control of
her health and wellbeing and make positive changes to her lifestyle.
“My diagnosis put things in perspective. I made a conscious
effort not to sweat the small stuff, stay focused and just take is day as it
comes. Being active and aware of my diet has also become more important. Lots
of fruit and veg, water and nothing too sugary like lollies or soft drink. I
still can’t say no to chocolate every now and again though!”
“Breast Cancer Awareness Month is an important time to
share my message to young women, which is to be breast aware, know your body
and check yourself regularly.”
If you or
someone you care about has recently been diagnosed with breast cancer, contact
Breast Cancer Network Australia (BCNA) for a My Journey Kit, a free information resource for newly diagnosed
women - 1800 500 258 or www.bcna.org.au
Think about what you eat and drink daily and how much of that is dictated by what you think you should be eating, should be drinking...the pills or herbs or blended green mulch you should guzzle according to magazines, your Chinese Medicine practitioner, your naturopath!
There's a whole website I could devote to desire and women's food and choices around their bodies, but thankfully, someone much more expert has dedicated a book to it and it is new to my bookshelf. It's called Women, Food and Desire by Alexandra Jamieson.
Admittedly, I'm yet to really delve in and read it thoroughly, but I fully intend to! The book encourages us to "Embrace your cravings, make peace with food, reclaim your body' - a message that I need and that many women do. It certainly doesn't mean go and eat a block of family sized chocolate and feel empowered. It means look at why you so want to eat chocolate, whether you can stop at 2 squares of it, and why you might feel bad about wanting it, let alone eating it. Awareness of your body makes you stronger, more attuned to it. More peaceful in your own skin. You can follow author Alexandra Jamieson on Twitter.
Anita Bean is a well-known and much respected nutritionist from the UK. Her latest book out is Sports Supplements 2nd edition: Which Supplements Really Work. I have a sometimes-I-do...sometimes-I-don't approach to vitamin and mineral tablets, but I know what works for me and I know where my diet falls short of giving me what I need, or how my body responds to particular stimulants, and I choose when and how much is necessary when it comes to taking tablets or capsules. Her website is a thorough introduction to her work.
Have you considered that your barista is actually your supplement dealer? Well, that bearded beacon of hope every morning is in fact also your ticket to a more powerful Power Yoga! Anita's book not only looks at your run of the mill multivitamins and protein bars, but also coffee, herbal supplements, antioxidants, common "fat burners" and performance enhancers such as creatine and
DHEA. What the effects are, what the side effects are, and what the studies show in terms of effectiveness. My drug of choice is caffeine and Anita informs: "Caffeine is a stimulant...It works by increasing levels of endorphins (hormone-like substances) in the brain. These endorphins affect mood state, reduce the perception of fatigue and pain, and create a sense of well-being. Thus caffeine helps increase alertness, concentration and performance; and reduces fatigue. It can also help increase muscle fibre recruitment..."
Studies have proven that taken 30 minutes to 3 hoursprior to performance, caffeine can improve sprint times, increase endurance ability and reduce feelings of tiredness and fatigue.
Cat Woods fitness wellness blogger Core Integrity With Cat
