Green Mountain at Fox Run http://www.fitwoman.com Women's Weight Loss Spa Retreat for Healthy Living Thu, 30 Oct 2014 14:35:12 +0000 en-US hourly 1 http://wordpress.org/?v=3.9.2 Are You a Night Eater or a Binge Eater? http://www.fitwoman.com/blog/2014/10/30/night-eater-binge-eater/ http://www.fitwoman.com/blog/2014/10/30/night-eater-binge-eater/#comments Thu, 30 Oct 2014 13:00:16 +0000 http://www.fitwoman.com/?p=28874 It’s 9 pm and once again, Jerri has found herself standing in front of the refrigerator, searching for something to satisfy. It’s a pattern she knows all too well. Just about every night, even when she eats a substantial dinner, she starts thinking about food halfway through the evening. And then the night eating starts…and doesn’t stop until she’s asleep. Even […] Read more »

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night eating binge eatingIt’s 9 pm and once again, Jerri has found herself standing in front of the refrigerator, searching for something to satisfy. It’s a pattern she knows all too well. Just about every night, even when she eats a substantial dinner, she starts thinking about food halfway through the evening. And then the night eating starts…and doesn’t stop until she’s asleep. Even though she’s mystified as to why she does this every night, she resolves to not eat after 8 pm. 

So what do you think? Will Jerri’s strategy work for her?

It’s questionable because any time we fall into a regular pattern of overeating, the way out is to discover the root. What is the reason for the overeating? Then you can come up with more effective strategies to tackle the problem.

Questions To Ask Yourself About Eating At Night

Is It Physical Hunger?

When it comes to night eating, a primary question to ask yourself is whether you are eating enough during the day. Often that’s the real problem. We’re either caught up in work and ignore hunger until it comes knocking later when we’re relaxed.

Or we are worried about our weight so we cut back calories during the day and end up too hungry at night.

Sometimes it’s even a matter of medications that dull appetite cues, such as those for ADHD. But once the meds wear off, hunger pops up with a vengeance.

Is It Emotional Eating?

A study published earlier this year showed that binge eating is often mislabeled as night eating syndrome (NES).  While physical hunger can be at the root of NES for many people, it’s often not the case with emotional eating or binge eating disorder.

Emotional and Binge Eating Intensive Weekend – December 4-7, 2014
Learn More >
Don’t get me wrong. When we regularly overeat due to emotions, it is important that we feed ourselves well, so we don’t get too hungry which can be a set-up for overeating. But that’s only a support strategy. We’re not getting to the root of the problem for many who emotionally overeat on a regular basis.

What’s needed there is to uncover the feelings that are driving the overeating, and develop other ways to manage those feelings without using food.

Help for Binge Eating or Night Eating

These issues are part of our year-round program at Green Mountain at Fox Run. But we’re also offering a Emotional and Binge Eating Intensive weekend, December 4-7, designed to help break the emotional overeating cycle.

These 5 night eating strategies can also help you “in the heat of the moment” when you can’t think of anything else to do but eat. They can be effective in helping you step back to gain awareness of what you are feeling and give you time to make a different choice than eat. When you are more aware, you can make a better choice about what will really help.

Here’s to happy, healthy eating at night!

Do you eat at night?  Do you think that you’re a binge eater? Share your experience..


Learn More About Our Emotional & Binge Eating Intensive Weekend

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Weekend Eating Challenges: Football Sundays http://www.fitwoman.com/blog/2014/10/29/weekend-eating/ http://www.fitwoman.com/blog/2014/10/29/weekend-eating/#comments Wed, 29 Oct 2014 13:05:05 +0000 http://www.fitwoman.com/?p=28789 Sharing the experiences of our participants once they return home is one of the best ways to bring our approach to life, to illustrate how it plays out in real time. Beth offered to regularly describe on A Weight Lifted her journey from a former dieter to someone who is learning to listen to and trust her body to guide […] Read more »

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Sharing the experiences of our participants once they return home is one of the best ways to bring our approach to life, to illustrate how it plays out in real time. Beth offered to regularly describe on A Weight Lifted her journey from a former dieter to someone who is learning to listen to and trust her body to guide her in eating. Today’s blog illustrates well how it’s about experimenting and listening. And importantly, not going negative so that you can learn from your experience and plan how to deal differently with situations that frequently occur, if indeed doing things differently might be a more supportive choice.

weekend eating football sunday eagles giantsWhat is it with weekends?

My third weekend removed from the structure of Green Mountain posed another interesting couple of days for me.

I’m a football nut and Sundays are always non-stop games.  This past weekend my team, the Eagles, weren’t playing until the late game at 8:30 so I settled in for a long day of football watching.  I found my thoughts wandering from “the red zone” to “the kitchen zone”.

Am I Hungry?

Yup, I was hungry.

Read This Related Article:
Healthy Eating Plate Model
Where did that come from?  I can honestly say that during my week at Green Mountain — and the three weeks I’d been home — I had been successful in eating on a schedule to help me recognize my hunger cues at around 3 or 4 on the hunger scale. I never felt hunger in the 1-2 zone which is, for you non-Green Mountain graduates, when you feel you’re starving!

Let’s face it, we’re all just animals that want to eat when we get hungry.  If I’m a little hungry, I will eat more mindfully.  If I’m starving, then entirely too much food goes down the gullet before I even register satiety.

Maybe I hadn’t been putting together balanced meals in a way that will satisfy me to the next meal.  Because that’s key.  I mean, our bodies need certain things and if they don’t get it, we’ll be on the search for it.

Neither of those seemed to be the answer, though. I imagine that eating on a schedule had helped to keep my hunger in a non-panic range and I had eaten balanced meals on a regular schedule right up to kick-off but, still, I felt hunger.So what was up?

Was I bored?

No, it wasn’t boredom; I already told you that I love football.

After thinking more, I thought I really might be hungry even though not starving. True, I wondered whether being in the house all day in football-veg mode contributed to what I was feeling. You know, football equals pizza, movies equals popcorn, beer equals pretzels kind of thing.  I don’t know. But I decided to satisfy my hunger, wherever it came from.

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Chocolate “Hummus”
So to the kitchen I went and I noshed.  All day.  Chocolate hummus (whoever invented that stuff should be knighted) with apple slices, some cheese and wheat crackers and some cherry tomatoes.  It helped and I made it to dinner without wolfing down spice cookies and candy corn (tis the season!).

When Weekend Eating and Football Work

The good news is that I didn’t feel bad.  I didn’t feel like I had failed in any way.  In fact, I felt like I had still stayed true to my new path – I ate when I was hungry, I ate what I wanted and I refused the urge to negative self-talk.

As for mindfully eating my snacks, I have to admit I may have been slightly remiss.  The snacks went down to the basement with me and were consumed with my mind on “third and long” instead of “savor and be present”.

But that’s okay.  I felt fine about how the day had gone.  I learned that football Sundays will require me to think.

If it is a subconscious learned behavior that goes with football, I can work with it!  I can prepare yummy stuff that I can enjoy on Sundays and eat it mindfully without guilt, finding that place where I feel satisfied.

The only persons that felt defeated that Sunday were the New York Giants!  Go Birds!


Learn About Our Nutrition And Eating Behaviors Program

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Is Your Relationship Stressing You Out? http://www.fitwoman.com/blog/2014/10/28/relationships-stress/ http://www.fitwoman.com/blog/2014/10/28/relationships-stress/#comments Tue, 28 Oct 2014 12:00:45 +0000 http://www.fitwoman.com/?p=28641 Let’s face it; relationships can be a source of immense joy followed by bang-your-head-against-the-wall frustration. Especially in long term relationships when what started out as adorable quirks may have slowly turned into idiosyncrasies, and then aggravations, and finally potential deal-breakers that have you reading self-help books or landed you into therapy. Relationship Challenges: Focus On Yourself First Relationships often require us to […] Read more »

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john lennon love quoteLet’s face it; relationships can be a source of immense joy followed by bang-your-head-against-the-wall frustration. Especially in long term relationships when what started out as adorable quirks may have slowly turned into idiosyncrasies, and then aggravations, and finally potential deal-breakers that have you reading self-help books or landed you into therapy.

Relationship Challenges: Focus On Yourself First

Relationships often require us to be willing to compromise idealistic (or even realistic) expectations in order to find some middle ground from which to connect – or at the very least – call a truce.

Read This Related Article:
Moving from Selfish to Selfness
Since it takes ‘two to tango,’ a frustrating dynamic within a relationship is rarely one person’s fault; and, since we can’t change others (unless they want to change), it’s important to focus on the part of the relationship that you have more control of – YOURSELF.

Here are 5 key relationship skills that may help you to evaluate your role in your key relationships and guide you on how to show up differently when needed.

5 Key Relationship Skills You Ought To Know

1Be Present

Are you able to be attentive to the person when he/she is talking or are you running through your to-do list in your mind? Can you cultivate a balance between talking/sharing and listening? Ask yourself how you can honor your needs, but also honor the needs of another within conversations. 

2Cultivate Loving Kindness

If negative self-talk is set on default in on one’s mind, often that critical view casts a net around those closest to us. It’s easy to see what’s missing in oneself or in a relationship, but what are the ways in which you can begin to appreciate the ‘good stuff’ in yourself and in others?  How can you begin to acknowledge and show appreciation for what is going well and for what you appreciate in life? What do you enjoy and rely on in those closest to you, and have you told them lately?

3Learn to let go…

Evaluate where you need to accept rather than resist what is. This is a tough one, especially if the situation is not optimal. The harder we hold on to expectations compared to what is realistic, the harder it is to let go. Evaluate if a shift in expectations is doable.

4Respond Instead of React

Read This Related Article:
Coping With People at Home
Anger is the umbrella emotion for many people and may feel safer to default to compared to the more vulnerable emotions, such as fear and sadness.

If lashing out is a knee-jerk response can you press the pause button and respond in a way that invites dialogue? Healthy self-expression — and when needed, self-assertion — invite dialogue while honoring what it is that you need in the moment.

5Own What is Yours (and what is NOT)

It’s easy to point the finger at another for the source of the problem, but as I mentioned before it takes ‘two to tango’. It is important to take an honest look at what your potential contribution is FIRST before pointing the finger at someone else. Start with acknowledging and working on your part first

Even the healthiest of relationships are not without conflict – we all bring our strengths and weaknesses into connections with others, but a little self-awareness, ownership, and vulnerability can go a long way in getting more of what you need in your relationships, from yourself and from others.


Learn More About Behavior and Emotional Health Program

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How I Managed to Eat Healthy During The Holidays http://www.fitwoman.com/blog/2014/10/23/healthy-holiday-eating/ http://www.fitwoman.com/blog/2014/10/23/healthy-holiday-eating/#comments Thu, 23 Oct 2014 13:00:25 +0000 http://www.fitwoman.com/?p=28759 When I used to struggle with eating and my weight, the holidays were a tough time. (Well, they’re not always easy now, but eating and weight struggles have nothing to do with that!) How I Used To ‘Prepare’ Myself For Holiday Parties I love parties, but ahead of time, I’d set myself up for problems by restricting food and focusing […] Read more »

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When I used to struggle with eating and my weight, the holidays were a tough time. (Well, they’re not always easy now, but eating and weight struggles have nothing to do with that!)

How I Used To ‘Prepare’ Myself For Holiday Parties

I love parties, but ahead of time, I’d set myself up for problems by restricting food and focusing on my weight:

  • I’d worry about what I look like, “knowing” I really wasn’t acceptable at my weight.
  • I’d spend the days before the party cutting back on what I ate. I didn’t just diet, I starved.
  • I wouldn’t eat at all the day of the party.

I remember one party in particular where that really backfired on me. Always one who could never drink much without feeling ill, those few glasses of party punch hit me hard that time. Let’s just say it wasn’t the fun party I was looking forward to.

How I Changed By Learning And Practicing Self-Care

thrive christmas holidaysAll that changed when I learned how to take better care of myself, not basing my behaviors on my desire to be thinner:

  • I ate regularly and I ate well and I ate what I wanted.
  • I reveled in my love of clothes, as much as I could find those that looked good on me at my size (that’s worth another blog), and as much as I could afford.
  • I had fun at parties. Okay, it wasn’t an overnight change in accepting my body but at least I didn’t set myself up like I did at that party I just described.

I’ve been part of Green Mountain at Fox Run now for almost 30 years and I’m happy to say that I’ve just continued to progress in my self and size acceptance as a result. We invite you, too, to become a part of the success that so many women have found at Green Mountain.

Holiday Helpings Program (November And December)

holiday helpings programJoin us for our special Holiday Helpings program in November and December, to help you enjoy the holidays without worries about eating and weight. We’ve also giving a $500 Green Mountain gift certificate for week-long stays in November and December. It’s good for consults with our behavior, nutrition and fitness staff, as well as massages. And you can use in it our bookstore Changes. Deadline is this Saturday, October 25, so if you’re interested, let us know by then. Hope you’ll join us!


Learn More About Our Holiday Helpings Program

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