Thanksgiving

Why we "overeat"

Since I started eating intuitively, I haven't really been "too full."

Back in my dieting days, I would often find myself in situations where my belly would be terribly full. 

I've talked about this before in my mac and cheese episode  and exercise is a drug post.

Many things cause overeating. Want to figure out the reason you can't stop? 

Here are three common motivations for overstuffing: 

1. Dieting

So says the great and powerful Isabel Foxen Duke

"The only time you will ever feel 'out of control' around a specific food, is when you’re trying to control it to begin with."

Why would you feel "out of control" if you're not controlling food in the first place?

Science shows how restriction can lead to binging. The most famous experiment was the Minnesota Starvation Experiment. Young men followed a strict "semi-starvation" diet for a period of 24 weeks.  A few of the dudes had a "complete breakdown in control." and broke into the food supply. 

Dieting creates scarcity. Your body doesn't know the difference between a diet and a famine. When you get your hands on a batch of fresh-baked cookies, your survival instincts kick in.

Even perceived restriction can lead to overeating. This is what the intuitive eating ladies call "last supper" mentality. You go nuts on food because your gut thinks there's not more coming soon. 

This made sense to the prehistoric humans who understood that winter was coming. Your body knows to eat a little extra and store it on your booty for the those colder months.. 

2. Feelings

I read through a BUNCH of binge eating disorder websites to write this bloggy post. They all refer to "psychology" as a reason for binge eating. 

I like to think psychology is fancy doctor-speak for feelings. Food is fantastic at numbing. It's also designed to make you feel good. A lot of foods activate dopamine and serotonin responses in your brain.

I used to eat a TON of cereal after I spent all day working as a cashier. I was depressed and I wanted to feel better.

When I was chowing down on my cinnamon sweeties, I was able to zone out on Hulu and simple sugars. It felt good to be "bad." Sia would call it a cheap thrill. Eating a few bowls of cereal at 11 pm at night was the most exciting part of my excruciatingly boring day. 

I think emotional eating gets a bad wrap. It's not IDEAL to shove your feelings down into a box of cereal but for me, that habit helped me cope with a difficult part of my life. Since I quit the job, I haven't eaten that cereal at all. 

3. Because you want to

Sometimes, I just eat a lot of something because it is, for real, not something I'm going to have later. For example, when I lived in Argentina, I ate spoonfuls of dulce de leche (it is BOMB there). 

I eat an extra serving at Thanksgiving because it's not going to be around for another year. Thanksgiving is an elaborate meal that we have a national holiday just to prepare for. Ain't nobody got time for all those side dishes any other time of year. 

Whatever the reason, it's OKAY to overeat sometimes. But, if you want to prevent that gaseous uncomfortable fullness in the future, subscribe below. 

Body Positive Holidays

The holidays have officially arrived. 

Which means, as we discussed last weekthat holiday weight gain talk has returned as well. 

I'm happy to say this isn't Phenomenal Jane's first holiday season. So, we've got you covered with content. 

Take a walk down memory lane and read some of the posts from the past!  No ghosts but I do know there are a few Christmas Carol references. 

Reasons why you don't NEED to go to the gym on Black Friday

Two weeks ago, I talked about how I got "tricked"into buying a gym membership during the holidays.

I"ve also talked about motivation for going to the gym. If your goal is weight loss, you're just not likely to go. That's behavioral psychology, bitches.

Hey, the holidays can be a great time to hit the gym. It's an awesome way to get away if you're having a frustrating time. It's something to do when you're feeling lonely or stir-crazy. Exercise also releases endorphins. It's literally a way to feel better if you're angry about how your Aunt burned the Brussels sprouts.

BUT........Thanksgiving is  just one of those times when it's too easy for trainers to talk about "burning off" your food. It's just a hot mess of "fat talk" and "preventing weight gain."

In case you are feeling anxious about the Black Friday gym rush, here are some reasons that you can take a break. 

1. Gyms make money off you not going. 

In 2014, All Things Considered revealed how gyms need the people who don't go to subsidize people who do. For example, Planet Fitness has 6500 members, but if all 6500 of those members actually showed up, they would likely be breaking fire code. 

If you're not likely to go anyway, subsidize your self-care, not the diet industry. 

2. Built-in breaks are good for you. 

My old swim coach used to say that you could ramp up your training for up to 12 weeks. After that, however, you might be hurting yourself rather than helping. 

Since this was over a decade ago, the best source I could find to corroborate this was livestrong.com. Bodybuilders do what they call a "deloading week." This actually enhances their performance. 

Maybe Thanksgiving & Christmas could be your "deloading" weeks. 

3. Health is not just about EXERCISE.

Arianna Huffington wrote a whole book about this. In her book Thrive (and on other places on the internet) she explains the importance of rest. She points out that Americans leave "175 million vacation days unused." She writes, "61 percent of Americans confess to working while on vacation."

Not only are Americans not taking their vacation, but they're also working on vacation. And vacations are good for you. 

Sleep and rest and love and family are good for you, too. So, if your gym routine is getting in the way of those healthy pieces of your life, it's okay to skip it. 

4. Diet and exercise are not preventing weight gain in the long run. 

People often talk about spiraling out of control whenever they're off their normal "routine." 

Weight gain after periods of "routine" might be a signal that you are restricting too much. There's actually more correlation between dieting and weight gain than dieting and weight loss. 

5. If you're not restricting, set point theory will protect you from ballooning. 

Genetics play a big role in determining your weight.  You might have noticed that your weight doesn't fluctuate too much even when you diet. I know I've gained and lost the same pounds over and over again.

I've talked about set point theory a lot.

But if you still don't believe me, listen to this scientist explain it

Set point theory means that your body has a certain weight it wants to be at. If you eat extra stuffing, your set point will keep your body at homeostasis within a certain range. 

6. Gaining a little weight might keep you warm in the winter. 

If you're into seasonal foods, why not be into seasonal weight gain? Our ancestors  wanted a little extra to keep them warm during cold winter cave nights. Winter foods tend to be heavier. They tend to be more "caloric" and lower in fiber. You might even find yourself craving something with extra fat when it's a really cold day. 

If you were a caveman living in Scandinavia, you'd be hella grateful for that extra turkey fat. Maybe you can save a little money on not buying cashmere this year. 

7. WHO CARES IF YOU GAIN WEIGHT? 

 I can't emphasize this enough. Your weight is not an indicator of health

So what if you're not getting swipes to the right because you gained a free sweater's worth of weight? That person doesn't understand economics and they're shallow. 

So, put on your sweater, skip the guilt, and skip the gym if you want to. 

Enjoy your Thanksgiving!

What I'm Cooking for Thanksgiving

Not going to lie to you guys, I've spent most of this week daydreaming about all the glorious foods I fully plan on indulging in this Thanksgiving. 

Decorative pumpkins everywhere remind me of the autumnal delights that are awaiting me on the Thanksgiving table. 

I've also spent this week working on a rockin' blog post for your Black Friday hangover next week that needs some attentive finishing touches. 

To tide you over, here's an awesome video from Bustle: 

 

Okay, now get to that pie. 

3 Reasons You can Chill the F out about Thanksgiving

I'm pretty sure that Thanksgiving is my favorite holiday of the year. It kicks off a good month of relaxation, cookies are plentiful. When I lived in Colorado, it meant the ski season was really getting started.

These days, the public has developed quite the adversary out of this beloved day. Gyms and diet books warn of the dreaded holiday weight gain as if this single month could be the whole reason 2/3 of America is overweight.

It's not. Here's why:

1. Mindful Eating:
For one single day, people take the day off of work to slow down, give thanks, and eat. *Spoiler Alert* Mindful eating is my number one weight management tip. When you pay attention to your hunger,  your fullness, and the taste of the food, you're more likely to feel satisfied. 

2. Home Cooking

Most Americans can't find the time to eat a home cooked meal. The fact is that restaurants and pre-prepared meals contain most of the fat, sugar, and salt associated with the growing rates of heart disease and diabetes. So even if your green bean casserole is loaded with cheese, chances are it's still better for you than whatever it is you shove down your throat during your lack of a lunch break.

3. A reconnection with food
As a self-proclaimed Michael Pollan enthusiast, one of my favorite things about Thanksgiving in the Northeast is that it's made from seasonal and local food. It's all about the harvest. According to what I learned at IIN about macrobiotic theory, eating locally and seasonally also helps to ground you and feel more connected to your environment.

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So there you have it. Slow down, cook, and eat that pumpkin pie.  

If you feel guilty afterwards, schedule a consultation with me. It's a Black Friday special. ;)

 
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