Stop Binge Eating..Forever. (How I did it)

 

If only I could count the number of times I researched this question..the endless amount of videos I watched, people I followed, books I read, techniques I tried..

But still to no avail.

I’m sure some of you are in the same boat. (I’m assuming that’s why you’re here).

Hopefully, this will not be “just another article” that you pass by.

This is probably a take on binge eating that you haven’t yet come across (at least, not quite as commonly).

Binge eating is something you do, not a disease you have. You don’t need a magical cure, you just need to change what you’re doing.

Binge eating is something I have struggled with since my post-competition days.

This was after competing in a figure (bodybuilding) competition and following my diet plan to a T (LITERALLY, I wouldn’t even take a bite of a food that was not on my plan, I measured everything to the gram and suffered watching others devour pizza while I ate my sad, dry piece of chicken breast and spinach with 5 calorie dressing).

I never binged on foods before my competition or during the prep. I got lean and felt great!

But post-show when I tried a second contest preparation (cutting calories, eating “clean” again), I just couldn’t do it. My cravings were INSANE. I wanted anything and everything. All I could think about was food, when my next meal was, how many calories I could eat, “if I eat 2 of my meals now maybe I could just fast for the rest of the day..”, maybe if I chew enough gum I can delay the hunger a bit…etc.

Eventually I couldn’t take it anymore and the binging began.

Cookies, pizza, dry cereal, raisins, almonds, left over spaghetti, cold kraft dinner, stale chips, YOU NAME IT. I ate it.

And all at once, until I felt like I was on the verge of exploding..and then I’d eat some more.

All while wondering what had happened to my perfect disciplined self who used to be able to diet so well.

How did I get to this point? Where is my self-control??

This went on for months and then years. I slowly gained back about 20 pounds (most of it healthy weight but probably a little more than necessary).

I would go through phases of different diets such as vegan, paleo, keto, intermittent fasting..etc.

With each new-found diet and a short-lived burst of motivation, I would think “YES, I FINALLY FOUND THE CURE”

But alas, each time I would find myself slowly falling back into old habits and binging once again.

 

One day, as I was scouring the internet for my next diet-cure, I came across the book “Intuitive Eating” by Evelyn Tribole.

(Intuitive eating is basically where you mindfully, eat whatever you want when your body craves it and stop when full).

I found the concept interesting and set-out on on my own intuitive eating journey after purchasing additional books on “mindful eating”.

But again, after 2 weeks, I was still binging.

Now I was really concerned.

“I am allowing myself to eat whatever I want! Why, still, can I not stop binge eating???”

I was utterly confused and ready to throw in the towel for the last time, officially classifying myself as a “binge eater” for life.

That is, until I came across the website “The Fuckitdiet“, created by Caroline Dooner. (Definitely check this site out if you haven’t already!)

After reading several of her posts and listening to her podcasts, I suddenly had the most insane epiphany, moment of clarity, break through, fantastic realization EVER.

The reason “Intuitive eating” was not working for me is that I WAS MAKING IT ANOTHER DIET.

While the intuitive eating book was very insightful (and I still recommend reading it for a great intro to intuitive eating!), there are some flaws or at least red flags if you are someone who comes from a very rigid dieting past.

For one, they use a hunger scale to measure your hunger.

For me this meant “I REALLY want this donut my coworker is offering me but I know I just ate not long ago..and I’m only like a 6 on the hunger scale right now, it says you should eat around 3 or 4..so maybe I should skip the donut and eat something later on.”

Second, you are told to eat mindfully. Eat slow, small bites, chew each bite thoroughly, eat with no distractions like the T.V or

 

computer, stop half-way, wait 5 minutes then ask yourself if you really want more, leave food on your plate, etc.

 

All of these suggestions had me and my “diet brain” going crazy.

I would eat without watching my favourite show, try to leave food on my plate and only eat until “satisfied” then I’d be hungry again an hour later, I’d try to chew my food a ton and gross myself out with the texture rather than actually enjoying it. I would not eat unless I felt it acceptable on the hunger scale, I’d feel disappointed if I finished all the food on my plate..ETC. It wasn’t fun and I spent just as much time thinking about food as I did on any other diet.

SO. With the guidance of Caroline’s site (fuckitdiet.com), I decided to do just that.

 

F*ck it.

I started eating while watching T.V again.

I ate the donut if I REALLY wanted the donut EVEN if I wasn’t extremely hungry.

I ate fast, slow, medium-paced, whatever.

I chewed as much as felt normal.

I ate ALL of my food if I wanted it and didn’t feel guilty.

And guess what?

I started eating less and slower because I’d get distracted by my really good T.V show.

I wouldn’t be craving loads of sweets late at night because I already ate the donut I wanted earlier that day.

I enjoyed my meals SO much more.

I started leaving food on my plate because it felt natural.

and finally, after all these years of thinking I was diseased and destined to forever eat my entire pantry each night,

I STOPPED BINGE EATING.

The cure to binge eating,

is

to

just eat.

This means, erasing physical restrictions and rules just as much as the mental ones.

If you allow yourself to eat the donut but still feel guilty doing it, then you are still restricting.

If you say you can eat whatever you want but still try to eat low-fat or low-carb then you are still restricting.

Your body knows.

You need to give yourself permission to eat as much as you need AND want without guilt.

Weight-gain or loss should be on the back-burner during this time (trust me, I KNOW how hard this is to do but you will thank yourself later). You need to give your mind and body time to heal.

IT IS SO WORTH IT,

This will take time, it will feel weird and uncomfortable at first but slowly it will become natural, food will no-longer be the center of your whole universe.

If you do happen to binge or eat more than you think you should during this process, keep going.

If you binge for 5 days straight on all the foods you used to restrict, keep going.

If you only want to eat egg salad for a week straight and wonder what’s wrong with you, KEEP GOING (true story, still can’t explain it but I don’t question what my body wants! Haha).

Binge eating is a habit you’ve formed and it will take a bit to break it but the more you allow yourself total freedom with food, and stop putting it up on a pedestal, the faster you will find yourself free from its grasp.

So go ahead, start today.

Go eat something you REALLY WANT.

and thoroughly, completely, whole-heartedly enjoy it.

Then do it again,

and again,

each day until eating is just another part of your day.

You eat, enjoy it, feel satisfied.

Then you move on to the more important things in your day.

That is how life is supposed to be lived.

That is how you STOP binge eating.

~Sam~

PB Chocolate Swirl Brownie Protein Bars

brownieeee

These are VERY fudgey, chocolatey and dense..like a brownie should be. I called them “Brownie Protein Bars” because I prefer to eat larger portions as my breakfast, but 1/2 of a serving makes a great dessert and = 1 regular size brownie.

I hope you love these as much as I do!

Made with my new favourite ingredient Vitafiber, a high fibre, calorie syrup substitute for sugar. You can also purchase the powdered form of Vitafiber, which is amazing for use as a flour or sugar substitute in baking specifically.

I’ll link to where you can purchase it if you are interested! 🙂

http://www.amazon.com/Vitafiber-Basic-Powder-1-0-Kg/dp/B00TQ87DBQ/ref=pd_sim_hpc_2?ie=UTF8&refRID=1JK359NQASFTHX3AXH5E

Now onto the recipe…

Serves 8 (Or 16)

Macros per serving, if you make 8: 7F/22C/14P & 8g fibre

Protein I use: Cellucor Molten Chocolate

recipe brownie 1 recipe brownie 2browniesssssssss

Copycat Peanut Butter Victory Bar

victory bar 3victory bar 2

This tastes delicious, for all you peanut butter-lovers, this one’s for you. It has the EXACT same nutritional facts as the real peanut butter victory bar. I make this for breakfast each morning and it keeps me full until lunch.

Made with my new favourite ingredient Vitafiber, a high fibre, calorie syrup substitute for sugar. You can also purchase the powdered form of Vitafiber, which is amazing for use as a flour or sugar substitute in baking specifically.

I’ll link to where you can purchase it if you are interested! 🙂

http://www.amazon.com/Vitafiber-Basic-Syrup-1-2-kg/dp/B00TIX50OQ/ref=sr_1_1?ie=UTF8&qid=1430239060&sr=8-1&keywords=vitafiber

Now onto the recipe…

Serves 1: (6F/28C/21P) & 21g fibre

victorybar1 victory bar instructions

Decadent Pumpkin Fudge Brownies

Decadent Pumpkin Fudge Brownies

fr_4339_size880 fr_4362_size880
Rich and Fudgey, even those who don’t like pumpkin will love these brownies…

Decadent Pumpkin Fudge Brownies
Makes 8
Macros Per Brownie: 3F/6C/7P & 2 Fibre
Ingredients:
~1/3 cup(80g)canned pumpkin
~3 tbsp(1.5oz) unsweetened applesauce
~1/2 tbsp melted coconut oil or another oil
~1 whole egg
~(45g)3 tbsp liquid egg whites or 1 large egg white
~1 tsp vanilla extract
~1(34g) scoop Molten Chocolate Cellucor Whey
~1/4(30g)cup white flour
~1/3(27g) cup unsweetened cocoa powder
~1/2 tsp baking powder
~1/4 tsp salt
~5 tbsp Truvia sweetener (or another sweetener to taste)
Topping:
~Sprinkling of Truvia
~1 tbsp mini chocolate chips
~Optional: Sea Salt

Directions: Preheat your oven to 350* F, spray a regular bread/loaf pan with pam. Whisk together dry ingredients(not including Truvia) in a large bowl, set aside. In a medium size bowl, lightly beat together all of your dry ingredients with a fork until combined. Fold the wet ingredients into the dry until a batter forms, now add your Truvia(this way you can add more or less to taste). Bake for 20-25min, test with a toothpick, you want it to be almost clean(DO NOT over-bake, they will be slightly underdone but will set as they cool in the hot pan). Remove from the oven and cool in the pan on a wire rack before slicing into 8 squares. Serve warm or freeze them for later! They may even be better after being left at room temp. for a day. Enjoy!

 

fr_4325_size880

Low-fat Jam-Filled High Fibre Protein Muffins

Low-fat Jam-Filled High Fibre Protein Muffins

fr_4179_size880fr_4180_size880

These are one of those muffins that transform overnight..The next day they are even better and more moist. Trust me, if you can wait, it will be worth it. Loaded with fibre & packed with protein, muffins for breakfast is just what the doctor ordered…

Makes 6 large or 12 medium muffins.

Recipe:

  • 1 1/2 cups wheat bran
  • 1 cup unsweetened vanilla almond milk
  • 1/2 cup unsweetened apple sauce
  • 1 whole egg
  • 1/2 tsp molasses (heat the container for a few secs. to make it easier to pour)
  • 2-3 tbsp truvia or more to taste
  • 1/2 tsp vanilla extract
  • 1 1/2 scoop Cellucor Peanut Butter Marshmallow Whey (51g)
  • 2 tbsp all purpose flour (15g)
  • 6 tbsp whole wheat flour (45g)
  • 2 tbsp milled flax seed (20g)
  • 1 tsp baking soda
  • 1 1/2 tsp baking powder
  • 1/2 tsp salt (scant)
  • 3 tbsp no sugar added raspberry jam (1/2 tbsp per large muffin or 1 tsp per regular-size muffin)

Optional: 1 cup(140g) fresh or frozen raspberries.

Optional topping: Melted peanut butter/PB2 mixed with a little water/vanilla/truvia to make a “PB & J” version.

Directions:

Preheat your oven to 375*.  Mix the wheat bran w/ your almond milk and let it soak for about 10min. Meanwhile, in a large bowl, combine your wet ingredients and in a another medium bowl, combine all of your dry ingredients except the truvia sweetener. Now, whisk your bran mixture into the other wet ingredients and fold in your dry mixture. Also fold in the raspberries if you choose and scoop the batter into 6-12 sprayed(with pam) or lined muffin trays. Add a spoonful of the jam to the centre of each muffin before baking. Place in the oven for 15-20min or until the tops are springy and a toothpick comes out relatively clean(ignore the jam on the toothpick, just look for any sign of wet batter!). After baking you CAN eat immediately BUTTT I recommend waiting a day to let the muffins rest and become extra moist and delicious! Enjoy 🙂fr_4181_size880

Nutrition per medium size muffin: 76cals, 2g fat, 11g carbs, 6g protein & 3.5g fibre

Large Muffins: 151cals, 4g fat, 22 carbs, 12g protein & 7g fibre

 

 

 

 

High Protein Spicy Tuna Egg Salad

High Protein Spicy Tuna Egg Salad

fr_4023_size880-1
This doesn’t sound like much..but trust me it’s good, creamy & rich with half the fat and double the protein of regular egg salad. This makes a delicious, filling low-carb meal on it’s own or it would go great on a sandwich! You can increase or decrease the spice based on personal preference.

 

Serves 1-2

Ingredients:

    • 1 whole egg boiled chopped
  • 1 can of tuna (about 140g) shredded
  • 1 cup egg whites seasoned with black pepper and a little salt cooked like a pancake (cooked in a pan sprayed with pam over medium-low heat, flip half way through, don’t brown the egg too much, just enough!) slice into chunks and place in the fridge to chill.
  • 70g ripe avocado chopped into chunks(about 1/3 of a large avocado)
  • 2 tbsp 2% cottage cheese
  • 2 tbsp 0% plain greek yogurt
  • 1 whole Green Onion finely chopped
  • Sriracha Sauce to taste
  • salt/pepper to taste

Directions: 

Sauce:

In a food processor, combine 1/2 the avocado chunks, cottage cheese, greek yogurt, a little salt/pepper and some sriracha sauce to taste and mix until smooth. (If you are lazy like me, you can just mash everything together decently well with a fork, haha).

Putting it together:

In a medium bowl, combine your egg whites & egg. Before adding in the tuna, stir it into the sauce you created and then add the tuna/sauce mixture to the eggs along with the leftover avocado chunks. Mix well and sprinkle with green onion. Give it one last toss and top with additional sriracha sauce as desired. Enjoy!

Nutrition for entire recipe: 16g fat, 10g carbs, 40g protein & 5g fibre

fr_4024_size880-1

 

Strawberry Shortcake Milkshake

Strawberry Shortcake Milkshake

image-111

photo 2-7GOOOOOOD MORNING!! Are you a volume eater?  Do you like strawberries? Do you like cake? Well then, your in the right place. If not then..well, goodbye. Haha, no but really you should all try this shake especially if you are low on calories and in need of something to really fill you up while meeting your protein needs for the day minus a ton of fat. This shake turned out hugeeeee! It filled 2 of my huge tall glasses, I literally am so full as I write this.

But not only that, this shake tastes AMAZING. Just like shortcake in a cup. It’s very light and fluffy but not watered down or too thin (I hate shakes that have no flavour!). It’s just the perfect amount of sweetness without being overly sweet and all you want to do is keep eating more of it…which isn’t a problem since there is SO MUCH. You can drink it through thick straw or use a spoon, your choice!

Serves 1-2

Ingredients:

-10 mini ice cubes (or 92g)

-3/4 scoop(26g) cellucor Cor-fetti Cake Batter Whey(Could replace vanilla but this flavour is best!, this is what gives it part of the creamy cake-like taste!)

-112g frozen strawberries(around 3/4 cup)

-1 cup(240g) unsweetened vanilla almond milk

-1/2 cup 2% cottage cheese(TRUST ME, even if you hate it, you won’t even know it’s there and it’s part of the secret behind the creaminess of the shake)

-3 tbsp fat-free cool whip(14g)

-1/8 tsp vanilla extract

-1 tsp sweetener of choice (I used truvia, closest thing to sugar in my opinion!)

-1/2 tsp xanthan gum (maybe just under, I usually just measure with my hand and go by the texture but this is what creates volume and makes the shake smooth rather than icey!)

Directions: Combine all ingredients using a good blender and serve! This could easily make 2 servings.

Nutrition for entire recipe: 25g carbs/35g protein/6g fat & 4g fibre

 

photo 1-5

Double Chocolate Chip Pumpkin Cookies

Double Chocolate Chip Pumpkin Cookies

 

fr_4128_size880

 

fr_4129_size880

 

I am not going to say much other than..this is honestly the best cookie recipe I’ve made to date. These are the real deal. Fudgey, goey, chocolatey, soft, moist, all the things you look for in a good cookie. You don’t taste the pumpkin, so if you aren’t a pumpkin lover then have no fear, you will still adore these cookies. TRUST ME.

Serves 9 (or 1 if you’re insane like me)

Ingredients:

  • 1/3 cup pumpkin puree(68g)
  • 2 tbsp apple sauce
  • 1/2 tbsp coconut oil(7g)       fr_4132_size880-1
  • 1 tsp molasses
  • 1 whole egg
  • 1/4 tsp vanilla extract
  • 1 scoop molten chocolate cellucor whey(34g)
  • 1/4 cup instant oats (23g)
  • 1 tbsp almond flour
  • 3 tbsp unsweetened cocoa powder
  • 1/2 tsp salt (or just under)
  • 1/2 tsp baking soda (or just under)
  • 1/8 tsp baking powder
  • 2-3 tbsp Truvia sweetener (or another sweetener to taste, add a little more than you think because the sweetness tends to decrease as they bake)
  • 2 tbsp mini chocolate chips (I used the enjoy life dark chocolate chips)

Directions:

Pre-heat your oven to 350*F and spray or grease a baking sheet with oil. (I used pam). Whisk together all the wet ingredients in a medium-size bowl.(Make sure the coconut oil is melted ahead of time and the molasses is heated slightly to make it easier to incorporate). In another larger bowl combine all of your dry ingredients until there are no clumps (don’t add the sweetener just yet!). Now stir your wet into your dry ingredients and now add sweetener to taste. Lastly, fold in your mini chocolate chips. Drop by spoonfuls to make 9 medium sized cookies on your baking sheet.

Bake for 7-9min depending on how soft you like your cookies! DON’T OVERBAKE. Check that they are still a little soft to the touch but not squishy(they will harden a bit as they cool). Enjoy warm or re-heate later for 10secs. in the microwave for a quick treat! Store in the freezer or in the fridge in a sealed tupperware container (layer cookies with parchment paper).

Happy Baking!

Nutrition per cookie: 76 calories, 3.5g fat, 5g protein, 7g carbs, 1.5g fibre

fr_4130_size880

 

White Chocolate Caramel Cups

White Chocolate Caramel Cups

fr_4080_size880

Hey guys! Here’s the recipe I promised…This description will be short and sweet, just like this decadent mini treat. I have to warn you guys, these little things are addicting, thankfully you can eat more than one without feeling guilty.

Creamy white chocolate with a sweet caramel centre…what more could you ask for?

Ingredients:

Caramel filling:
1/4 cup water
1/2 cup splenda (could try another sweetener but I can’t personally vouch for the results!)
1 tsp molasses
2 tbsp coconut oil (or butter)
1/2 tsp vanilla extract
1 egg yolk beaten

Directions:

Combine all ingredients in a small sauce pan and bring to a boil for about 1-1:30min or longer as needed, stirring constantly as it bubbles. Once everything is smooth and creamy and begins to thicken, take off the heat and set aside.

**NOTE*** The filling makes extra, in these macros I only used a little over half of the caramel I made. You can use the left overs on microwave cakes, pancakes etc.

Outer Shell:
1/2 cup cottage cheese (110g)
90g 0% Plain GY
1 tbsp white chocolate wonderful Peanut Butter
1/4 package (8g) white chocolate pudding mix
1/4 scoop cor-fetti protein powder (9g)  (LOVE this stuff, you can purchase it here, it’s an exclusive though! http://ca.bodybuilding.com/store/cellucor/cor-performance-whey.html?_requestid=1329152)
1/4 cup unsweetened vanilla almond milk
1/4 tsp vanilla extract
2tsp-1 tbsp Truvia sweetener to taste

 

Directions:

Combine all ingredients in a food processor until smooth. Spray a mini muffin tin with pam (or don’t, this is just habit for me, I’m sure they will still come out without it!). Fill each mold about half way and spread the mixture up the sides. Freeze until hardened (about an hour). (Store extra white chocolate mixture in the fridge during this time, caramel sauce can stay out). Next top each base with 1 tsp caramel sauce and then drop on top the leftover white chocolate mixture and smooth out the top slightly. Place in the freezer for another hour or longer until hardened. To eat, just pop each one out with a knife and store in the freezer in a ziplock bag for a quick easy snack! Enjoy!

Macros for 1/12 of recipe: 2g fat, 2g carbs, 3g protein

 

fr_4075_size880

 

 

 

IIFYM Diet, Does it work?

Pulled Pork Dinner2 RR Froyo 2

Hey guys! oh my gosh, It feels like it’s been forever since I have posted! I have just been so busy with school, friends and everything else that I haven’t had any time! I have felt so bad about not posting because I promised a new post on this like a week ago… Anyways I am glad to say I am finally getting around to it! I want to share with you guys the BEST “diet” more like lifestyle..on the planet!! I have never been happier with what I am eating and I have found such a perfect balance between health and enjoying life..it’s amazing so I want all of you to be able to find that balance as well! So..

Have you ever heard of IIFYM? If not..it stands for “If It Fits Your Macros”. You can probably research into the details of this because there are many forums explaining the topic further, but basically it means you can eat ANY foods as long as they fit into your macros for the day. This includes..ice cream, cookies, cakes, pizza etc. you name it! BUT, haha yes there is a catch. I am not telling you to go out like a crazy person and eat every piece of junk food in site. As well, you try eating at least 100g of protein in junk food like chips/cookies, it’s not easy! So instead, how this diet is suggested to be used is like so.. Read More!