S NGLE
Do you 'live' to Eat?
IF FOOD CONTROLS YOU...IT'S TIME TO TAKE CONTROL!
• Individualized Dietary Program Designed to Fit Your Needs
• Individualized Weekly Counseling
FOOD
TAKE CONTROL OF YOURSELF NOW,
CALL FOR YOUR FREE CONSULTATION
Take Charge
Of Your Eating
647-5540
HEALTHY OPTIONS, INC.
DEA FARRAH, MSW, ACSW
Weight Control Therapist
"You Alone Can Do It . . . But You Can't Do It Alone"
BINGHAM CENTER • 30800 TELEGRAPH • SUITE 2960 • BIRMINGHAM, MI 48010
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348-7000
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41.MMI 42355 GRAND RIVER MIMI
Just East of Novi Rd.. Novi
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THE DETROIT JEWISH NEWS
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4.1 ■ DEA FARRAH
There are times, that no mat-
ter what your intention, the
pull of certain foods feels more
powerful than your willpower.
There are certain "feel good'?
foods to which people gravitate
during emotional crises and it
is almost impossible to monitor
the amount of food you're tak-
ing in.
There "feel good" foods do not
fill you up very fast, therefore,
the tendency to overeat is
greater. These foods usually
make you feel better for awhile,
yet can lead to continued
"need" for them and the vicious
cycle of overeating high caloric
foods begins.
The body is really very clever
in letting people know what it
needs. Unfortunately, most of
us do not listen to our bodies
When the desire for something
sweet hits, a dash is made for
the vending machine, rather
than for a complex car-
bohydrate like a muffin. We eat
french fries instead of a baked
potato which would hold
hunger off longer.
It is important to listen to the
body and give it what it re-
quires. If you don't, you keep
feeling unsatisfied. The same
thing occurs if you are using
food to deal with feelings that
are uncomfortable, even pain-
ful. Ice cream may make you a
little less anxious. It also can
make you a little less sleek
which can increase your
anxiety.
Severe crash dieting is the
quickest set-up for binge eating.
Undereating is, therefore, a
common cause of overeating.
Any extreme in eating on
either end of the spectrum is
unhealthy and out of control.
Moods often dictate what you
crave and giving in to this dic-
tator isn't necessary. Assessing
what the mood is and what else
might assuage it is the beginn-
ing of taking charge of your
eating behavior and being in
charge of food, rather than food
being in charge of you.
You can learn how to modify
the factors that contribute to
binge eating. If you are angry,
do something physical like
cleaning a mirror or polishing
your car, allowing the body to
dissipate this energy. If you are
bored, take a brisk walk which
will assist your body in produc-
ing more energy. If you are
tired, take a bath or shower and
feel refreshed. These are
Dea Farrah is an eating
disorders therapist and owner
of Healthy Options, Inc., in
Birmingham.
healthier options than
overeating.
Denial of certain foods often
leads to a "diet mentality"
which can precipitate cravings
for the forbidden foods. Most
diets are restrictive and calorie
counters give up desserts and
breads. The longer you deny
yourself the food you really
want, the stronger the craving
becomes.
lb tell yourself that "I can
never have chocolate ice cream
again," or "As soon as I lose ten
pounds, I can have a cinnamon
roll," is a set-up for failure.
lb take charge of your eating,
you need to develop an
awareness of what your cues
are. The refrigerator and the
smell of freshly popped popcorn
are cues. These are signals for
eating whether you planned to
eat or not. A menu with pic-
tures of creatively prepared col-
orful foods may be your cue to
eat. Television commercials are
constantly barraging your
eating cues.
Dealing with these cues is dif-
ficult, yet manageable. When
you are not hungry, put
vegetables and fruits on the
shelves most accessible in the
refrigerator, so that if you
"automatically" reach in, you'll
reach something that will not
trigger overeating.
Put "feel good" foods on a
shelf where you have to bend
down to reach them and place
a mirror in back of them. This
is esecially helpful in the cup-
boards where cookies and other
snack items are kept. When
you see yourself in the mirror,
you have to confront yourself
with "Who's in charge?" Put
cakes, breads, chips, and
pretzels into opaque containers
which do not trigger a cue for
eating. Make these items hard
to reach. Make signs which en-
courage your control, not ones
that trigger guilt.
If you can limit what you
bring into your house, you can
limit what you put into your
stomach. If you really want
that sundae or pizza, go to a
restaurant to eat it. It is more
difficult to binge in front of
others. Plan out your snack
menu after breakfast and write
it down. Before you dive into
those chips, check your menu.
Slow down and eat leisurely.
Eating less is associated with
eating slowly.
Under stress, food becomes a
tranquilizer. Most tranquilizers
are controlled substances. Cer-
tain foods can be looked at the
same way, helping you to limit
their intake. No one wants to be
an addict!