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How to get out of the cycle...
Focus on the total person
You are more than individual body parts. Instead of focusing on particular physical features,
remember that you are a unique person with a range of special gifts and talents. Do you have a
knack with computers? Do you enjoy singing in a choir? Find time for the activities that make
you feel good about yourself.
Enjoy your body
The greatest lifestyle improvement is for sedentary people to become active. Treat your body
well. Instead of exercising to reach a target weight, savor the joy of movement for its own sake.
Spend a few minutes walking with a friend each day or look for small opportunities to become
more active: Take the stairs instead of the elevator or deliberately park as far as possible from
the entrance to a store. Have fun being physical without worrying about weight.
Practice positive thinking
Positive thinking is an essential part of healthy living, directly affecting our physical and mental
well-being. Can’t take a compliment? Practice by complimenting yourself each day. Focus on
your achievements, skills and lifestyle choices. Establish a support network of positive
thinkers, and avoid those who remain focused on physical appearances. Accept who you are,
and be proud of who you are!
Respect others
One of the best ways to celebrate Healthy Weight Week is to respect all people, regardless of
size. Think positively about yourself, and remember to think positively about others. Accept
each other at any size; compliment behavior, ideas and character instead of appearance and
develop more self-acceptance, self-appreciation and self-respect.

Avoid seeing crises as insurmountable problems.
You can’t change the fact that highly stressful events happen, but you can change how you
interpret and respond to these events. Try looking beyond the present to how future
circumstances may be a little better. Note any subtle ways in which you might already feel
somewhat better as you deal with difficult situations.

Accept that change is a part of living. Certain goals may no longer be attainable as a result of
adverse situations. Accepting circumstances that cannot be changed can help you focus on
circumstances that you can alter.

Move toward your goals. Develop some realistic goals. Do something regularly — even if it
seems like a small accomplishment — that enables you to move toward your goals. Instead of
focusing on tasks that seem unachievable, ask yourself, “What’s one thing I know I can
accomplish today that helps me move in the direction I want to go?”

Nurture a positive view of yourself. Developing confidence in your ability to solve problems and
trusting your instincts helps build resilience.
Maintain a hopeful outlook. An optimistic outlook enables you to expect that good things will
happen in your life. Try visualizing what you want, rather than worrying about what you fear.
Take care of yourself. Pay attention to your own needs and feelings. Engage in activities that
you enjoy and find relaxing. Exercise regularly. Taking care of yourself helps to keep your mind
and body primed to deal with situations that require resilience.
Additional ways of strengthening resilience may be helpful. For example, some people write
about their deepest thoughts and feelings related to trauma or other stressful events in their
life. Meditation and spiritual practices help some people build connections and restore hope.
The key is to identify ways that are likely to work well for you as part of your own personal
strategy for fostering resilience.

4 stages of Breaking a food ADDICTION..

Nowhere do the Four Stages of Food Addiction come into play more powerfully than they do
when you resist changing a habit relating to the foods with which you self-medicate. For most of
us those foods are the instant, and easily available – Bread, Beverage, Dessert, or Alcohol. For
others they are the fatty foods, and plenty of them. You might choose huge portions of steak,
hamburger, and French fries, enormous bowls of salad with globs of dressing. Perhaps chunks
of cheese appear as a part of your daily food consumption.

Whether it is a basket of bread, a huge salad, or a box of cookies, your body takes so much
extra time to slog through the extra food – more food than you’re able to burn – that it cannot
easily process it. The body wears itself out. You get tired.

Calories are units of energy. After eating your meal you want to feel energized, not tired.

Eating more than you need causes you to feel as if you are in a drugged state. This altered
state, zones out the brain, and helps you to escape from feelings.
Stage One – Resistance to change
My Program comes along and says: “Let’s not have a beverage at every breakfast. Sometimes,
choose to have a beverage every two, or even three days. Soup is a meal. Put your fork down
between bites. Weigh yourself twice a day.”

This is scary stuff. You may be thinking you’re comfortable this old way. Therefore, a new way
can’t be as comfortable. You erroneously conclude you’ll feel uncomfortable. You don’t know
this will be the outcome; you’ve never tried the new way before; but you resist change even
though you know the old way is not working. One component of addiction is that you continue
doing what you’re doing even though there are negative consequences.

It is your old Addict Pea Brain resisting change by projecting a negative outcome even though
you don’t have any knowledge or experience that your projection is valid. The addiction twists
your thinking to justify your behavior.
Stage Two – Begrudging attempts
You join a weight loss group or purchase a book and decide, however grudgingly, you’ll give it
a try. “I don’t want to do this, but I’ll pick one no-coffee day. I don’t want to weigh myself twice a
day. I don’t want to write down everything I eat. I don’t want to eat a bowl of cereal for breakfast.
I don’t want to eat breakfast, but I will because I want to weigh ________ pounds.
Stage Three – Surprise, I enjoyed it
“I tried hot cereal at breakfast and I enjoyed it. I tasted the most wonderful soup for lunch one
day. I didn’t think I’d like it, but I did. I had a cup of hot water instead of tea one night and it was
actually very nice.”
Stage Four – The new way becomes the comfortable and preferred way
It’s important to know, however, that the attachment you seem to feel for certain foods is not
predicated on how much you “love” that particular food. Rather, it indicates how very addicted
you are to numbing yourself with that food. Thinking about the food, getting the food, eating the
food in a certain way, has become an integral part of your self-medicating ritual. The thought of
not “acting out” (not getting your drug) causes you great anxiety. You eat the item (bread,
beverage, candy, popcorn, etc.) to relieve the discomfort caused by not eating the item.
Consider not drinking coffee and getting a headache and then drinking a cup of coffee to
relieve the discomfort caused by not drinking the coffee. It’s like a puppy chasing its tail.

Knowing there are four stages to breaking an addiction will help you be pro-active in traveling
through stages two and three and shifting from resistance to change all the way to knowing the
new way is the comfortable, preferred way. This information will break you of the food rituals
you use to help quell your anger, anxiety, or other uncomfortable feelings or thoughts. Then
you can deal with the feelings more directly, more appropriately.
This article is an excerpt from the book Conquer Your Food Addiction authored by Caryl Ehrlich.
Caryl also teaches The Caryl Ehrlich Program, a one-on-one behavioral approach to weight loss
in New York City. Visit her at www.ConquerFood.com

Myth: Eating Disorders Only Affect Teenagers
In fact, eating disorders can, and do, affect members of every population. While 86% of diagnosed
individuals experienced the onset of the
illness prior to age 20 (according to a 10-year study by ANAD), there is a growing population of middle-aged
and post-menopausal women
with eating disorders. Like the buying of a sports-car for a middle-aged man, an eating disorder can be the
manifestation of a sort of
mid-life crisis for women.

Myth: Eating Disorders Only Affect Women
Current statistics show that 1 out of every 10 people suffering from an eating disorder is male, but
researchers are discovering that
gender bias in diagnosis could be resulting in artificially low numbers. Eating disorders manifest differently
in males and females, and until
more studies are conducted on eating disorders in men, we can't know just how many there are out there.

Recent research also shows that the population with the highest percentage of eating disordered members
is that of the homosexual
male. This does not, by any means, indicate that straight men do not practice disordered eating. Simply that
the accepted methods for
diagnosis translate more readily from females (both hetero- and homo-sexual) to gay men.

Myth: Eating Disorders Are A Phase
As many as one out of every four anorexics dies of her disease. Eating disorders have the highest mortality
rate of any mental illness,
ranking far above the the numbers of suicides, which are regularly quoted in middle- and high school
health classes. However, with
treatment, the casualties fall to only about 4%, proving that the therapeutic model does, in fact, work,
though health insurance often
refuses to cover it, insisting that once medically stable, an eating disordered person is "cured."
Increasingly, doctors and lawmakers alike
are calling for insurance to offer full coverage of these serious illnesses.

Myth: Anorexics Don't Eat, Bulimics Puke
Diagnosis is not so cut-and-dry. Anorexia is not characterized by fasting, but by severe restriction. Bulimia
consists of cycles of
binge-and-purge behavior, but purging does not always mean self-induced vomiting. In addition, anorexics
do sometimes binge, and
sometimes purge, and some bulimics have periods of restriction or fasting. There is a third diagnosis called
"Eating Disorder Not
Otherwise Specified," or EDNOS, which serves as a catch-all for those meet some of the characteristics of
each, but who do not fit entirely
into one category or another.