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Eating Disorders, Featured, Intuitive Eating

Binge Eating Disorder & Intuitive Eating

November 8, 2017 By Robyn 46 Comments

Intuitive eating (IE) is not just for those recovering from a restrictive eating disorder or disordered eating. Although intuitive eating can sometimes be interpreted as something for those with restrictive eating patterns….that is far from the truth. Intuitive eating is also very much the way to freedom from binge eating disorder (or any degree of binge eating) and establishing peace with food and your body.

Intuitive eating is not just for those recovering from a restrictive eating disorder or disordered eating - it can also be helpful in the recovery of binge eating disorder. | The Real Life RD

Often, people tend to start with the the emotional work of binge eating disorder (BED) and while that is important, it’s not the first priority. First you have to build a foundation. And that foundation comes by working through the first few key principles of intuitive eating.

1) Reject the Diet Mentality

2) Honor Your Hunger

3) Make Peace With Food

This probably feels terrifying and anxiety provoking if you’ve been experiencing food in a chaotic way for some time. You might be thinking…”If I give myself permission to eat any and all foods, I’ll eat everything!” Maybe that makes you think you’re going to feel even more out of control around food.

The reason this first piece is so important is because you cannot recover and heal from BED if you are physically, mentally or emotionally restricting your food. If there is any form (any form) of restriction happening, the body’s evolutionary survival mechanisms in your brain start firing which drives you to eat.

When your brain receives messages of restriction (physically or mentally/emotionally) your body is desensitized to leptin. And leptin is your satiety hormone. It tells your body, “Hey, we’re full…no need to continue eating for now.”  It makes sense that restriction in any form would cause your body to stop listening to leptin. Your body things it’s survival is threatened and therefore, you are driven to eat. It makes perfect biological sense!

Conscious reasoning (aka the diet mentality) will not override the rational, automatic part of your brain. And to fight the rational, automatic part of your brain 24/7 when you are restricting in any way, shape or form is totally exhausting! You might be able to overdrive this survival mechanism in the short term, but over time…your body’s primal drive to eat will win out.

binge eating and dieting

Typically what results when that primal drive takes over is guilt and shame and judgment…and the cycle continues. It is only when all the restrictions are lifted and you give yourself full permission to give up dieting, pursue health over weight loss, honor your hunger and eat any and all foods that you begin to experience freedom from binging and feeling crazy around food.

I’ve certainly experienced a binge eating episode as a result of my body’s primal drive to eat. If you have to, you’re not alone. I think there’s an important thing to remember…you’re not a failure or destined for a life where you feel out of control around food if you’ve being doing a lot of the “emotional work” without experiencing any freedom. Maybe working through unfulfilled voids or a set of limiting beliefs is not the sole reason you’re experiencing binge eating. Maybe instead, it’s your body’s physiological needs that are not being met and that is where you need to begin.

The physiological piece has to be addressed first. And you don’t have to heal everything about yourself emotionally or fill every emotional void before you can begin to experience freedom from the constant noise.

SOME QUESTIONS TO ASK…

Am I thinking about food all the time?

Do I ask myself what I should or shouldn’t be eating on a daily basis?

Do I worry about food before, during or after a meal? 

Am I hyper focused on your body?

If you said yes to any of that…then you are experiencing some element of restriction on a daily basis. I would feel crazy around food too with all that restriction. I remember in college I would drunk eat pizza all. the. time. And then be pissed off the next morning about it. Looking back, of course I ate pizza late night because I had restricted my calories during the day in preparation for all the alcohol calories I planned on consuming. This would also happen when I vowed to eat clean or eat vegan or whenever I subjected myself to any other set of arbitrary food rules.

At the same thing though, just eliminating restriction alone doesn’t lead to healing and recovery from BED, that’s not the message I want to send. But it’s the starting point. And the first three principles of intuitive eating are imperative in doing that first phase of work. Therefore, intuitive eating is indeed for those with restrictive eating patterns, but also very much so for those of you that struggle with binge eating and feeling out of control around food.

This is really hard work. It’s okay to be where you’re at. If you can recognize that judgment, hate, and negative self talk are not sustainable…that’s a good starting point. If you can focus on nourishing and honoring your body and see that doing that is sustainable…that’s a good starting point.

binge eating

If there is any set of rules that govern your eating (either consciously or subconsciously) you will eventually rebel against them. It’s our biological makeup. And we can’t find biology. Just like you can’t overcome your genetic set point, your can’t override your primal drive to eat. Intuitive eating is not a hunger-and-fullness diet, or a don’t-emotionally-eat diet. If you believe there is a right and wrong way to eat or if your self esteem is dependent on your food choices…your body will eventually rebel against that.

So while the path to recovery looks different with restrictive vs binge eating patterns…intuitive eating is always the goal with any of the clients I work with. Because your body knows exactly what it needs to maintain a healthy weight. Your body is the master of it’s size, not you. And intuitive eating is the way to finding peace with food, your body and your mind.

I’d love to hear you thoughts on this…have you experienced freedom from binge eating and feeling crazy around food by implementing the intuitive eating principles? Or maybe you’ve wanted to venture into intuitive eating, but don’t know where to start. Share in the comments and we can get a conversation going <3


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Filed Under: Eating Disorders, Featured, Intuitive Eating

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Comments

  1. Kaitlyn says

    November 8, 2017 at 7:54 am

    I’ve experienced binge eating in two different ways. First, from deprivation due to an eating disorder (that physiological response to not getting enough food, so my body lashed out and I would binge). I recovered from that mainly by increasing my calorie intake, restoring my metabolism, and resting to give my body a chance to fully recover from ED.

    Interestingly, about two years later, even though I was eating enough food and physically in a good place, I began experiencing binges again. I had a really hard time pinpointing WHY this was happening, because i knew I was eating enough food. I realized that I had lost touch with my physiological hunger cues and was approaching eating more emotionally (obviously there were things in my life that were the source of this emotion). In this case, I really had to work HARD to turn to intuitive eating (and intuitive exercise) to learn what my body’s true hunger and fullness cues were, what were my body’s cues signifying a need for rest (i.e., no workout that day), and what were my body’s cues signifying the need for movement. It was definitely one of the hardest things I’ve done, but I do feel that I am in a place where I can listen to and trust what my body is telling me.

    Love this post! Such an important topic 🙂

    Reply
  2. Annie says

    November 8, 2017 at 8:32 am

    It’s funny that this post came today because just last week I felt like I couldn’t continue with the diet/binge cycle. I have tried IE before but always went back to some sort of diet at some point (that’s the beauty of the industry thougj isn’t it). I have made a lot of progress over the year and at least now I know that a) it is not my fault and b) there is a way to eat without driving myself crazy.

    Sometimes I feel like the road is so long I can’t see the end of it and fall and get up again but every time I learn something knew. I am hopeful.

    Also, i have finally realized once and for all (I hope) that almost every binge was just after having gotten on the scales so they have to go too.

    Thank you robyn!

    Reply
  3. Ally says

    November 8, 2017 at 8:43 am

    I look forward to your posts. Thank you so much, for being a light and sharing the wealth of knowledge you have and guidance. You have helped me understand myself better than I could ever have on my own. I am starting PA school soon. I am working very hard to start intuitively eating so that I can leave all of these distractions at the door. Thanks for your help <3

    Reply
  4. Suzanne says

    November 8, 2017 at 9:04 am

    I love this post Robyn. I believe this was one of the issues as to why I never fully recovered from my ED as a teen – was so much more focused on the emotional pieces and while I worked with a dietician etc, I never fully let go of rules. It reminds me of an alcoholic who is trying to heal their depression/anxiety while still drinking – it just cannot work.
    Thanks so much for bringing light and perspective to these issues.

    Reply
  5. Laura says

    November 8, 2017 at 9:30 am

    Love this post and very much agree. One question though, can you clarify how the path to recovery from restrictive eating looks different? Wouldn’t the approach be similar in ridding ourselves of diet mentality/rules/restriction to feel less crazy around food?

    Reply
  6. Ashleigh says

    November 8, 2017 at 9:46 am

    I have recovered mostly from the binge eating but I can’t quite heal the last part. I have diagnosed food sensitivities that cover several major food groups. I’ve tried super restrictive gut healing/leaky gut/candida protocols but I haven’t been able to go back to eating my food sensitivities. I’ve tried to add them in moderation but I either end up binging or I end up feeling sick and awful all the time. Do you have any advice for how to eat intuitively when you have to restrict major food groups for your health?

    Reply
  7. Emily Swanson says

    November 8, 2017 at 10:31 am

    It is SO amazing and humbling when you don’t restrict and say, ‘Yes’ to foods without restriction, because it is 100% true that I don’t usually over eat any of those foods. I think that’s a lie I believe, that I’ll eat too much if I allow myself to eat it, but it’s not true. I’m so thankful you keep sharing these messages Robyn; they are both freeing and encouraging to read.

    Reply
    • Robyn says

      November 9, 2017 at 9:24 pm

      Thanks for sharing that Emily, so very true <3

      Reply
  8. catherine c says

    November 8, 2017 at 10:33 am

    I love this post Robyn!
    I am currently three years out from recovering from anorexia, and shockingly still trying to find an intuitive way of eating. I (think) I definitely eat enough, but at night it’s like I crave all the carbs. I check in with myself and I’m really not hungry physically I don’t think, and I ask myself about what emotions I’m feeling. Usually these are both in check, yet I still find myself shoving carbs (and fats) in my face.. haha. It might start with a yogurt bowl of siggis, fruit, and nut butter then turns into some (healthy but still) baked good I have in my freezer, probably some nuts and ends with something savory to balance it all out.. like roasted broccoli and chicken or something, ha. I can’t figure out why! Maybe it’s a sign of subconscious restriction?? I’d love to hear your take or any guesses you have… Or maybe a post if you have had any others struggle with this.

    Thank you!

    Reply
    • Emily says

      November 8, 2017 at 10:59 am

      I can definitely relate to you. I struggled more in the restrictive side of things, but since being in recovery for almost five years, I still “feel” like I need to end my day with a bowl of oatmeal and peanut butter. My meals are balanced and I do not struggle with the restrictive mindset, but feel like I cannot go to sleep without the oatmeal. I would like to dig deeper to see if it is an emotional response, or just my body needing something before a full night hour energy expenditure of sleeping.

      Reply
    • Emily says

      November 9, 2017 at 8:45 am

      Hi Catherine! Just a thought from another fellow reader. I think you’re right about the subconscious restriction. It sounds like when you’re binge eating it’s all “clean” foods. I’m not sure what your eating habits are like during the day, but it looks like you eat very healthy. Perhaps your body is possibly craving something else, like a piece of cake, ice-cream, or a bowl of chips? Again, just a thought! Hope this helps : )

      Reply
      • Robyn says

        November 9, 2017 at 8:33 pm

        I think this could be something to explore Catherine and hope it is encouraging!

        Reply
    • Robyn says

      November 9, 2017 at 9:24 pm

      I know 3 years feel like a long time but know that this can take years and years and that is OKAY. There could perhaps be judgments around food that you are still experiencing and that could be something to explore?

      Definitely a good post idea!

      Reply
      • catherine says

        November 16, 2017 at 9:14 am

        I’m definitely going to exploring some of these questions and begin to challenge my belief system around food more proactively. Thank you so much for your encouragement and wisdom Robyn!

        Reply
        • Robyn says

          November 18, 2017 at 5:20 pm

          <3

          Reply
  9. Kate says

    November 8, 2017 at 11:00 am

    I grew up in a household that was very restrictive of what me and my sisters ate once our bodies changed and we got our hips. My mom is very restrictive which resulted in me bingeing and feeling crazy around food. About ten years later I am mostly free. I like to buy foods I used to feel crazy around and just enjoy them. I still struggle some days with feelings of guilt and body shaming myself, but I am reallly proud of how far I have come. Your blog posts have been a huge help and I like to read them when I’m feeling down about my body. Thank you

    Reply
    • Robyn says

      November 9, 2017 at 9:23 pm

      Kate that you for sharing! I think it’s important to realize what you’ve mentioned – that this is an ebb and a flow and a journey and that is OKAY <3

      Reply
  10. Jane says

    November 8, 2017 at 11:18 am

    I have absolutely experienced freedom from Binge Eating by implementing intuitive eating. And that freedom took TIME and PATIENCE and TRUST. I found out about the book Intuitive Eating through this blog last year. I actually was reading it a year ago this month! I used each chapter as a lesson and worked through the various steps consciously. It wasn’t a perfect step by step process, in fact it was far from it. But I was dedicated to learn about myself, my thoughts towards food/exercise/my body and my habits. I finally feel a sense of freedom. That no food is good or bad. Are there times I overeat? Absolutely. Are there times my body craaaves a huge leafy, green salad? 100%. Are there days where I feel super bloated and have the thought of “I really shouldn’t eat x, y, z today.” Certainly. But its a journey and when I engage a curious and wise mind, experimenting with eating gets really groovy!

    Reply
    • Robyn says

      November 9, 2017 at 9:22 pm

      TIME
      PATIENCE
      TRUST

      Thank you for emphasizing that Jane – I know so many women will find encouragement in that!

      Reply
  11. Jen says

    November 8, 2017 at 12:06 pm

    I am so thankful to have found intuitive eating when trying to recover from binge eating. I think I was mostly restricting mentally, still eating a good amount of food but my obsession with weighing and counting still made me feel restricted. Now when I eat freely without judgement or control I usually find I am full and satisfied with less food than before. It’s crazy what even mental restriction can do to you physically.
    The beginning was so hard but I was lucky enough to have your blog as well as some other great resources. Thank you for these great posts!

    Reply
    • Robyn says

      November 9, 2017 at 9:21 pm

      Thank you for sharing how you were mainly mentally restricting – I think that is so helpful for people to hear! thanks for reading Jen <3

      Reply
  12. Abby says

    November 8, 2017 at 1:12 pm

    Thank you for writing on this topic, Robyn! I am in my mid-30s and was a SEVERE binge/restricter for almost 5 years. When I decided enough was enough in 2010 there was hardly any information on BED, unless tied to other EDs (which I didn’t have). Google was no help, so I put myself in therapy. She tied my bingeing to dieting, which I swear never occurred to me (I thought it was lack of willpower). You’d be proud – she also asked about my (missing) period and fit those pieces together too. That wonderful therapist was a great start, but the real impetus for lasting change came from a book called The Gabriel Method. It saved. my. life. and allowed me to find true food freedom in the craziest way. It wasn’t a quick fix, the active healing process probably took about three years, but that was four years ago and I am 100% diet and binge free and have a healthy, fit life. I have no ties to Gabriel other than personal experience, but I should work for them; I’ve given the book to so many people! Everyone takes something different from it, but everyone benefits and I highly recommend it to anyone here who is struggling. Thanks again for all you do, Robyn!

    Reply
    • Robyn says

      November 9, 2017 at 9:21 pm

      Your therapist sounds incredible and well informed 🙂 I’ll have to look into that book for sure – thank you for sharing!

      Reply
  13. Lindsay says

    November 8, 2017 at 2:59 pm

    After calorie restricting for about 10 months and experience binge eating episodes that became more and more frequent, I finally had enough. Around then is when I found you and the HAES movement and I read Intuitive Eating 3 TIMES before I finally felt like I “got it”. I’m now at the stage where I don’t hate my body but I’m also not at the LOVE my body stage either… but it’s getting better every day and it’s a step.

    However, I’ve recently (over the past 5 weeks) become vegan for both health (read: health, not WEIGHT) reasons as well as ethical reasons… Since I’m not doing it with a weightless mentality, would you still consider this restriction?

    Thank you for what you do – you are an incredible person!

    Reply
    • Robyn says

      November 9, 2017 at 9:19 pm

      I think that’s a common place to be Lindsay, where you don’t hate your body but you also don’t love it and I think that’s really normal. I don’t love every inch of my body, but I can accept it and move on with my life so I think about my body less.

      I think that you have to be honest with yourself and ask if you are restricting yourself in any way by eating vegan (mentally, emotionally or physically) and only you can determine that 🙂

      Reply
  14. Maxine says

    November 8, 2017 at 4:14 pm

    It’s funny that just the other day I was reading through some articles discussing the many mechanisms that go into play when you restrict and/or over exercise— such as cortisol rising and suppressing active thyroid hormone (T3), your T4 turning more so into reverse T3 and not normal T3 — which lowers your metabolic rate and affects how you feel (lethargy, fatigue, coldness, etc). It also discussed the many ways in which your body prompts you to eat because it becomes leptin-resistant because your brain thinks it is starving and so it puts all its forces together to get you to eat. So fascinating how the body works!!

    I have a long history of disordered eating patterns — I didn’t realize it at the time— I just was trying to be healthy. However, during the last 2 weeks I cut back my cardio from 13 miles a day to no more than 5 and I added in some resistance training to help build some much needed muscle. I also am getting 8 hours of sleep per night for the first time in years. MOST IMPORTANTLY — I am listening to my body’s cravings when it comes to food and I am also trying new things. I’ve eaten women ice cream almost every night for the past two weeks. I’ve eaten chicken, turkey, bagels, granola, and yogurt multiple times each day for the past couple weeks — and prior to that I hadn’t eaten any of those foods for 3-6 years (depending on the food). I feel so incredibly free and so much less stressed! It truly is a blessing! As a soon to be RD, I felt like sharing this with others would mark me as a failure to the dietetic profession. However, I think it shows that we (nutrition/fitness professionals) are human too, and we are far from perfect. Moving forward, I want to continue to try new things, enjoy life, and help others to do the same!

    And start writing books because judging by this novel of a comment, I’d be really good at it! 🙂

    Reply
    • Robyn says

      November 9, 2017 at 9:17 pm

      We are all on our own journey Maxine 🙂 I am cheering for you as you continue on this path to peace with food, exercise and your body <3

      Reply
  15. Bridget says

    November 8, 2017 at 6:45 pm

    Yes, I am recovering from binge eating/restriction. About a year ago I started to take the mental switch thanks to you and Kylie. All the above points to say yes too I used to be there. I knew that I shouldn’t feel that way even though my mom said that it was normal for women to feel like that. But I didn’t want to! I wanted to just eat what I want and put my focus on more important things in life. I started to hate restricting, meal planning, and thinking about my body constantly. I feel the freedom and I can’t wait to continue on this journey. I’m still struggling with my body as it changes, mostly for the good because of how I am gaining muscle, but also for the fat that I have developed on my belly (my trouble area). I have mantras and my faith to keep me focused on the good. I know I have come so far and that keeps me motivated.

    Reply
    • Robyn says

      November 9, 2017 at 9:16 pm

      <3 Bridget

      Know that the behavior changes come before the mental shift and that bit by bit your mind WILL be transformed. Sending love to you!

      Reply
  16. Maggie says

    November 8, 2017 at 11:24 pm

    Robyn, I love your posts and am always amazed at how perfectly you capture a lot of the feelings I have gone through! I struggled with an eating disorder that twisted and turned from orthorexia to bulimia to binge eating, and it has only been since I started practicing intuitive eating this past February that I’ve made peace with food. When I was going through periods of binging (my food of choice was cereal) I would get so mad at myself and tell myself it was because I was an “all or nothing” person and that if I were ever going to have freedom from binge eating I would have to cut it out of my diet completely (which, of course, only made the binges more frequent). So, in February, I decided that I could eat the food that I wanted to eat at the time, instead of what I thought I “should” eat, and haven’t binged since. Now I have a bowl of cereal for breakfast or desert when I want it, and don’t when I don’t. And it feels AMAZING. Food used to govern my life, but now it’s just a part of it 🙂 Thanks for all you do, you are a force for good in a pretty messed up culture.

    Reply
    • Robyn says

      November 9, 2017 at 8:50 pm

      Maggie thank you for sharing! I know those that are reading and feeling frustrated, hopeless and stuck will be so encouraged!<3

      Reply
  17. Katharina says

    November 9, 2017 at 1:24 am

    Since I started my IE journey from a place where I would restrict during the day and binge at night, I really liked your post. I would love to read more from you about that topic!

    Reply
  18. Katie says

    November 9, 2017 at 4:26 pm

    I think this is absolutely a critical piece in recovering from an sort of ED/disordered eating. However, at the beginning of my own journey from recovering from bulimia, I wasn’t able to ditch the diet mentality and buy into the first few principles of IE. Before I could even go there, I had to re-learn how to eat and feel my hunger a fullness cues. In order to do that, I had to do the very, unintuitive thing of getting on a meal plan. The meal plan was the silver bullet to starting my recovery journey to see and feel what it’s like to nourish my body. The IE stuff is just now coming, and maybe meal plans are just part of the road to getting there. I guess I just want to add to this conversation to say that, although I do believe IE is certainly the goal, I wonder if it’s not be totally feasible to do the first 3 IE principles until we get into a rhythm of eating, understand of what daily eating can feel like, and trust our bodies.

    Reply
    • Robyn says

      November 9, 2017 at 8:29 pm

      Katie I totally agree with you that sometimes what is appropriate is simply “reseting the system” so you can FEEL hunger/fullness again and from a physiologic standpoint build trust with your body that it will get consistent food. I think this post could be helpful as it is in line with what you’re talking about. Thank you for sharing – I know it will be helpful for others!

      https://www.thereallife-rd.com/2017/08/starting-intuitive-eating/

      Reply
      • Katie says

        November 9, 2017 at 9:37 pm

        Ohhh ok yes yes, that’s right on and exactly what I was talking about. I didn’t want to leave out that piece, so thanks for that post 🙂 The first dietitian I saw for help with my eating disorder directed me straight to IE, and it ended up being quite damaging. I’m glad you “get it”! Anyway, thanks for being a light and doing the work you do…it’s so important!!

        Reply
  19. Patience says

    November 11, 2017 at 8:33 am

    I’m filing this post to revisit when I’m ready. I’ve struggled with disordered eating since I was about 6. I’m 49 now, so it’s a tough habit to break. I have tried intuitive eating and I always gain weight and I’m not ready for that. I realize intellectually that a binge/restrict life is not healthy or sustainable, but emotionally I’m not ready to give it up.

    Reply
    • Robyn says

      November 12, 2017 at 3:23 pm

      It is SO TOUGH to break. I’ll be thinking of you <3

      Reply
  20. Eme says

    November 11, 2017 at 12:06 pm

    I really love this post having suffered with disordered eating in the past this post has been very helpful in reminding me about intuitive eating and I now intend to get back to a more intuitive way of eating as soon as possible for my health. Thanks for sharing.

    Eme x

    http://www.peoniesandpasionfruit.com

    Reply
    • Robyn says

      November 12, 2017 at 3:21 pm

      glad it resonated Eme <3

      Reply
  21. Emily at The We Files says

    November 12, 2017 at 12:24 am

    I used to binge although I didn’t recognize it as bingeing at the time. It often came with a combination of physical and mental deprivation. Looking back, I can see that my labeling of certain foods as “bad” made me crave them all the more, and I would lose control around these foods as they were available. I used to dread social gatherings, clear all the “bad” things from my house, and then get so hungry at night that I’d send my poor husband out for something or even bake things! I have a lot of self-compassion for myself looking back though, not recognizing how I had been controlling food for so long and struggling with disordered eating. I’m still trying to work through it, but little by little realizing how problematic our attempts to control our food and body are – and how working towards trust and overall health (including mental health) is so much kinder and more beneficial.

    Reply
    • Robyn says

      November 12, 2017 at 3:17 pm

      I LOVE how you can look back on that season… “I had a lot of self compassion for myself then…” <3

      Reply
  22. Trying says

    November 29, 2017 at 11:41 am

    After restricting for so long (for the past few months,) my body is beginning to fight back. After looking back on the first semester of college, I have comes to terms with the fact that I have been restricting so heavily…. thinking that me being skinnier would equal boys finding me attractive and girls thinking I’m approachable/fun/cool (new school and new people = me wanting to “reinvent myself.”) In reality, no one cares. Nobody is going to be hyper focused on the amount of fat on my stomach, how much I’m eating or the size of my thighs. Nobody is judging me on my body before my personality. Now that we are in the holiday season,I have found that my binge eating episodes are increasing and increasing… I guess because I told myself “tomorrow I will eat healthy, so you can’t eat these… why not go out with a bang” OR, I’ve restricted so heavily during the day that my body is crying for food, which leads me to eat out of control whenever my roommate isn’t around at night. Today, however, I woke up with a new mindset. I journaled, read your blog/immaeatthat’s blog to get myself in check. My binging won’t stop until I stop restricting… even if thats so scary because the idea of me gaining weight is still something that I need to learn to accept. I would love more posts on this/eating normally/ how to even begin eating normally (especially in college!!) My hunger cues are still there, but I almost don’t know how to make a proper meal after such a long time of restricting and binging. Thank you again for everything that you post 🙂

    Reply
  23. Melanie Lee says

    March 19, 2018 at 5:21 pm

    It’s hard to figure out where to begin…. I was that annoying kid in high school. You know the one who could eat Oreos for breakfast lunch and dinner while still managing to lose weight. Even through college I never really gained the freshmen 15. People always warned me…oh just wait until your 20s. Thanks for the spoiler right?! UGHH so after a couple years in the real world I noticed that food stuck around a little longer. Thanks to social media I was constantly reminded of the weight I was gaining. But I didn’t want to give up food. I loooove food. So I didn’t. Instead I indulged. I ate it all. I ate everything. That’s when it started. The first couple of times it was after a long night of drinking where I could place the blame of binging on the alcohol. But before I knew it I was spiraling out of control….on a work day I’d run into DD to buy 3 donuts, swing through McDonalds for a chocolate shake & fried, then pop into the 7-11 for $20 worth of junk food. In the matter of 30 minutes I’d consume a week’s worth of calories. But bite after bite I would shove as much as I could until the point of agony. It would hurt so bad but I couldn’t stop. I told myself I’d eat so healthy the next day if at all….then I’d purge. Even though I promised it would end the next day or on Monday it didn’t. So I did the only thing I could think of. I told myself no more sweets and NO MORE BINGING! That was it. And guess what. I still haven’t binged since. Insert confetti here. I can’t say the same for sweets. But for the time bye bye to the 3 boxes of girl scout cookies at one time or the entire economy bag of reeses I would eat in one sitting. And guess what?! I crushed it. No sweets and it was easy. So I thought…you know what?! I am going to do the same with bread and super carby things. Hello to lettuce wraps and grilled appetizers. And I was killing it. People were noticing my self control, my now husband bragged about me to his friends. So obviously I would give up dairy next. Woot Woot! Bye bye cheese curds, cream cheese dips, and fun. Guess what. I was SKINNY again. I mean turning heads. Well that lasted 6 months. All it took was a mini snicker bar. Why did I eat that thing? I could have stayed skinny forever I thought. So then it was over. My self-control flew out the window faster than a balloon in the windy city. The restrictive diet I created of no sweets, no carbs, and no dairy was NO GOOD. So it was back to the drawing board. What was the plan?! Obviously the plan was dumb because it was and still is diet fad after diet fad. I’ve read a few books on BED, gone to therapy, paid a nutritionist, had a personal trainer, used online tools like TIU and counting macros. You name it I’ve done it or will do it or will pay dumb money for it. And guess what in between every diet I end up binging. I did last night. And here I am feeling that guilt over the mini hostess muffin bag, popcorn, and French fries I didn’t need to eat in bed. Someday I hope to not have the guilt. The guilt from eating 1 potato chip, that leads to eating the entire bad. Which makes me think the rest of the day is free game to eat junk because guess what I’ll start again tomorrow. And maybe that will work. Maybe I’ll be healthy or be able to control my eating for that day or the next, maybe even a week. But then it happens again. Not sure the next steps. But I do know it was great to read this article even if it was from awhile back.

    Reply
  24. Annie says

    May 12, 2018 at 12:23 pm

    Hi Robyn,
    Do you think not eating enough during the day could be a trigger for binging at night? I often feel like I have a good meal int he evenings but then I seem to reach for other stuff and before I know it I have binged. It’s been happening quite a lot recently and I know my day time eating hasn’t been the best!

    Reply
    • Robyn says

      May 14, 2018 at 7:21 am

      Hi Annie – absolutely not eating enough during the day can put you in a vulnerable place for a chaotic/binging eating experience. That is causing physical deprivation. Hope that helps!

      Reply

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A non-diet dietitian and nurse practitioner helping women find peace with food, accept their natural body size and heal from hormonal issues and period problems.

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I have yet to experience postpartum myself, but I've had many clients and readers that have been through that season of life. Or perhaps you are currently living through the postpartum period. Every woman's body is different, therefore every woman's experience after giving birth will be different. What works for one woman, might not work for the next. While one woman might go through postpartum and adjust to newborn life quiet seamlessly, another woman might find it much more difficult. She might need the support of medication, therapy, extra help and many other things. One way is not better than the other - they are simply two different ways of navigating the postpartum period. I hope this post helps you better care for yourself, whatever that means for you. There's no right or wrong way to care for yourself as a mom or your new baby.

Postpartum Hormones: what’s happening in your body and how to care for yourself

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A little way I’m learning to enjoy these years o A little way I’m learning to enjoy these years of getting to spend so much time with my kids: aka another way I’m discovering some pockets of peace so my heart & mind & soul don’t crumble under the reality of dependent & emotionally dysregulated tiny humans.  About once a week we go somewhere for baked goods. We drive or walk, buy something buttery & then find a beautiful, relatively quiet outdoor spot where the boys can romp and I can sit and think my thoughts while I watch them play. This past week we were found ourselves at the Wool Factory where the boys threw rocks & whatever else off the bridge while I ate 90% of this almond 🥐 from @coucourachou that will blow your mind. Boys ate the other 10% bc they were busy playing and didn’t ask for more quickly enough 😜  I’m finding *for me* playgrounds have a time & place but they aren’t where I enjoy motherhood & my two toddlers the most. Baked goods & a pretty outdoor spot without high drops my 15 month old could launch himself off of…I’m here for it.
I brought this bag of snacks along when I took the I brought this bag of snacks along when I took the boys to hike out at one of our favorite spots last week and when I ripped it open I was regretting my choice to share them with my kids. @baresnacks randomly sent me a box of snacks and I usually eat free food we receive or give it to a friend/neighbor and move on. But I felt it my duty to tell you about these bc they are THAT GOOD. I’m not getting paid and this isn’t sponsored - I was just shocked at how tasty these were and felt you needed to know. We ate them with some buttery roasted nuts and the combo was 👌🏻 but they are good just on their own.  The boys climbed rocks and swam in the reservoir - leave it to my almost 3 year old to want to strip down naked and fully submerge himself in chilly water on a sixty degree morning. “Mama can I get super nakey?” Sure baby. Sure. This is your childhood.
It’s a hard sell to get me to accept an offer of It’s a hard sell to get me to accept an offer of extended alone time away from the babies to just be. And that isn’t something that’s best for me, it’s an area I gotta grow in. So this afternoon when Nick pushed me out the door and was like - get out of here plzzzz - I walked to my favorite cafe and ordered a thick pastrami sandwich and sat there for a good LONG while before taking a long, peaceful walk in the rain to wrap up the afternoon. Note to self: stop being such a control freak and go be by yourself sometimes.
a girlfriend brought me a 🍪 the size of my face a girlfriend brought me a 🍪 the size of my face from @mariebettecafe this morning when she came to get her toddler who played with us all morning and it is v good. even better when paired with an iced latte 😍
#AlignPartner I left off a few weeks ago sharing a #AlignPartner I left off a few weeks ago sharing about how taking @alignprobiotic regularly has improved my digestive regularity.  And I’m still taking them! I’ve permanently added Align 24/7 Digestive Support* into the roundup of supplements I take before bed (prenatal, vitamin D, choline & DHA - all which help keep me healthy while breastfeeding) so I can keep seeing the benefits.  Just because you see benefits, doesn’t mean you should stop taking your probiotic. Keep taking Align daily (under the supervision and recommendation of your health care provider of course) to keep seeing the benefits!  I’ve said it before and I’ll say it again - one of my favorite parts of Align probiotics is that they don’t need refrigeration AND they come in a convenient little blister pack that has the days labeled. It’s the little things people! #MyAlignGuutJourney #guthealth  *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
I realized it was going to be a long, hot afternoo I realized it was going to be a long, hot afternoon (91 and muggy in MAY 🤯) when a toddler nap was refused and a baby nap was cut wildly short ....so my tired mom brain pulled out two plastic storage bins, filled them up with soap & hose water and striped ‘em down naked in the yard. Two hours later, it was almost time for an early dinner and I had magically been able to sit for most of that time and we already had baths checked off the list. 👍🏻 I’m archiving this idea for my future self, hope it helps another tired mama out.
#AlignPartner I left off a month ago sharing about #AlignPartner I left off a month ago sharing about getting better at doing the basics to care for myself which included taking my supplements and @alignprobiotic regularly.  Probiotics take time to work so I wanted to give it a full month to see the full effects of @alignprobiotic. So here are my honest thoughts: it took a few weeks to notice any differences, but near the end of the month I did notice some changes in my digestive balance - even while traveling! I’m not someone who experiences occasional gas, bloating or abdominal discomfort frequently enough to notice a difference, so I don’t feel like I can comment on how well Align works for those benefits.  All in all though, taking @alignprobiotic was a positive experience and I really appreciated how the capsules don’t need to be stored in the fridge, making it convenient to take them with me anywhere #MyAlignGuutJourney #guthealth  *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Where we will spend a good majority of our summer. Where we will spend a good majority of our summer. Because the swampy VA summer has already begun (it’s in the low 90s today 🥵 lord help) and creeks are our retreat - not only from the heat but also from the noisy world. I need this just (if not more) than they do! We’ll be at the splash pads and pools too, but the quietness of the creek...my mental health is so about it. And it’s hours of play for them! Win win.  A couple things to note: this scene also included a few toddler reminders on finding another direction to throw rocks instead of at his brother - so not all is serene 🤪 and also, yes I am now that mom who buys the same clothing for both kids bc it keeps things simple & i think i kinda like it too 🤷🏻‍♀️
Things I love about midwifery among many: the appo Things I love about midwifery among many: the appointments, no matter how long, feel so unhurried. 
Just walked in from an appointment with my midwife because I was due for a Pap test + an overall wellness visit. My last pap was during my first trimester with Cal which feels like a jillion years ago, but it’s only actually been three years. Life changes so fast! Pre-baby life feels like a whole other life.  I’m wayyyy overdue for a visit to my PCP bc I’ve been under OBGYN or midwifery care for the majority of the past three years while having babies, but I am pretty good with keeping up with my paps. It seems women often think they need pap and/or HPV testing way more frequently than they do (and providers sometimes perform these tests more frequently than necessary - remember more testing doesn’t always mean better outcomes!)  So if you need it, here’s a quick little reminder on this chilly spring Friday afternoon on how often you need this testing (these are the recommendations from ACOG)  Women aged 21–29 years should have a Pap test alone every 3 years. HPV testing is not recommended.  Women aged 30–65 years should have a Pap test and an HPV test (aka co-testing) every 5 years (preferred). It also is acceptable to have a Pap test alone every 3 years.  If you get abnormal results, this testing frequency could change - but for healthy women with normal results, you actually don’t need testing as frequently as you might think. Which is great news for those of you who hate the speculum.  Ok, off to finish up some things on the to-do list (including cleaning this kitchen) during nap time and then come 5 o’clock, crack an IPA with our neighbors 🍻
#AlignPartner Over the past seven months since bec #AlignPartner Over the past seven months since becoming a mom of two, caring for myself has gotten shoved to the back burner. And it's been a challenge to make it a priority. My routine-resistant personality has upsides and downsides when it comes to motherhood. So I'm starting small this year with a consistent bedtime routine that includes taking my supplements and @alignprobiotic and hoping as that becomes consistent, my mornings will naturally shift too.  In short my bedtime currently goes like this….jammies & face care when putting the babies to bed. Before I go to bed (anytime between 9pm and 12am...) I’ll pump, take my supplements and fill my water. Then I go upstairs and brush my teeth. And then get in bed. The kicker: 70% of the time I find myself finishing up tasks on my phone IN BED. I hate this habit.  Back to supplements. This is something I have been able to stick with. On top of fish oil, my prenatal, choline and vitamin D, I recently added @AlignProbiotic 24/7 Digestive Support*§ to see if it helps with abdominal discomfort and regularity because when I don’t drink coffee or am traveling that can get thrown off.  I’ll be taking it every day for the next 28 days since it takes TIME for our bodies to adjust to probiotics - and I'll be taking you guys along with me as I share my honest thoughts. Many people think if they don’t see changes within the first 7-10 days then the probiotic isn’t working, but that’s not the case. I’m giving myself more than just a week or two and instead a full month to see the full benefits. I’ll keep you posted over the next month. Check out my stories to learn more! #MyAlignGutJourney #guthealth
 
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
We had an AFTERNOON today. Toddler didn’t care f We had an AFTERNOON today. Toddler didn’t care for a nap. Putting baby down was harder than I wanted it to be. Miraculously, I had a moment of clarity as I was covered in tiny humans and decided I wasn’t doing the nap battle thing a on 60 degree, gorgeous, sunny spring day 🙅🏻‍♀️ so I piled both babies into the car half naked, opened the sun roof, put on white noise for them and an audio book for me and drank a kombucha as I drove a meal to a postpartum mama. Thirty five minutes later we had a sleeping baby and a toddler who at least had a rest. Baby transferred without waking HALLELUJAH and although my toddler didn’t nap today (lord help) at least we got soaked in breezy sunshine 😎🤘🏻💆🏻‍♀️
We veered from our usual Friday night homemade piz We veered from our usual Friday night homemade pizza (minus the dough, we leave that to @albemarlebakingco) because we are eating pizza tomorrow with some friends - instead I called my mom and asked her how she makes her chicken fingers and we fried up a big ole batch of chicken nugs 🙌🏻🤤 along with a sheet pan full of sweet potato fries and a simple arugula salad dressed with parmesean, olive oil and s&p. Oh and my moms honey mustard recipe for dipping. It’s SO DANG GOOD.  Over the past 6ish months we’ve been practicing (and practicing and practicing bc it doesn’t come naturally) unplugging from technology and slowing down and resting and just being for one day a week. Some call it Shabbat. Some call it Sabbath. Maybe you call it something different. All I know is IT IS SO GOOD FOR MY WEARY SOUL and the day I look forward to ALL WEEK. Sundown on Friday to sundown Saturday. Nothing but rest. For us that means hiking (or something outside) and napping and reading and being with friends and eating really good food. And drinking some really good wine or craft beer. Sometimes whiskey. 😛  And because I know I’ll get asked about the chicken finger recipe and also because it’s too good not to share and Momma Coale said I could, here ya go:  Cut chicken breast into thin strips or small pieces (I prefer nug size bc the breading to chicken ratio is perfection). Salt and pepper those babies really well. Then dredge them in all purpose flour, then egg, then panko - just like you would bread anything else. Then fry them up in a light oil - I use avocado oil because that’s our everyday oil. You could also use canola or peanut oil. Just fill a pan with an inch or so of oil on medium high heat. They only take 2-3 minutes per side. You can always temp them to make sure they are at least 165 degrees F to really make sure they are done. Dunk in all the sauces and enjoy!  Happy weekend!

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