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~

White Chocolate-Coconut-Corfetti Protein Bar (Quest Style)

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If you like Quest Bars, White Chocolate, Coconut or Confetti-cake batter then this bar is for you. It’s one heavenly combination of flavours.

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! 🙂

Vitafiber Imo Syrup 

Now onto the recipe…

Makes 1 large bar or 2 small: 14F/37C/18P & 23g fibre (for the entire recipe)

reicipe white choc

Find more recipes like these posted daily on my instagram! @sammysamgirl

PB Chocolate Swirl Brownie Protein Bars

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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

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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

Coconut Butterscotch Blondies!

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Just in time for Easter!

More dense than a muffin.. these are like a golden brownie with a moist centre.

Perfect for breakfast or dessert!

Makes 12.

Macros per serving: 5F/18C/9P & 5g fibre

**Vitafiber is now available on amazon! (High fibre sugar/flour replacement, one of my favourite ingredients).**

Recipe:

blondie directions 1 blondie directions 2 blondie directions 3

Cinnamon Apple Swirl Protein Cake

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Super soft, sugary and delicious…

Makes 9 large servings.

4F/19C/11P & 9g fibre per square. Enjoy!

**Vitafiber is now available on amazon! (High fibre sugar/flour replacement, one of my favourite ingredients).**

cake directions cake directions 2

Inside-Out Chocolate Peanut Butter Protein Cups!

pb cups

 

SO DELICIOUS, these were made possible by the addition of my new favourite ingredient vitafiber, which BY THE WAY I am very excited to say is now available on Amazon! I am not being paid to say this..I honestly just love baking with it! It is such a versatile ingredient and a great healthy substitute for honey, flour, sugar, molasses, syrup etc.

 

Anyways..On to the recipe!

Macros per serving: 3F/10C/5P & 6g fibre

Recipe

Makes 9 PB Cups.

-For the middle, mix together 1 tbsp(14g) melted coconut oil, 4 tbsp(60g) Vitafiber syrup, 2 tbsp(14g) cocoa powder, 1 tbsp(10g) Vitafiber powder, 1/2 tbsp splenda(or to taste), 1/8 tsp vanilla & a pinch of salt.

-For the outside, mix together 8 tbsp(48g) PB2, 1 scoop (30g) peanut butter protein(I use #WheyGourmet), 1/2 tbsp natural peanut butter, 5 tbsp(75g) unsweetened vanilla almond milk, 1/4 tsp vanilla & a dash of Splenda & salt to taste.

-Spray a mini muffin tin with Pam, coat the tins up the sides and on the bottom with a thin layer of the peanut butter mixture (save some for later).

-Freeze for 10 minutes.

-Next evenly place a spoonful of the chocolate mixture into the center of each previously coated muffin tin.

-Top off the mixture with another thin layer of the remaining PB mixture.

-Freeze for 2 hours or until solid. Pop out with a knife and enjoy immediately or place in a ziplock in the freezer for later!

Enjoy!




Homemade High Fibre No Sugar Added Tootsie Rolls

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Homemade Tootsie Rolls! These are are made possible by the amazing Vitafiber syrup. It gives them their signature texture, sweetness and delicious chewiness! These are much healthier than your average piece of candy and you don’t have to feel guilty about gobbling down more than just a few. ..Because trust me, you can’t have just one.
I purchased the Vitafiber from www.bioneutra.ca

Per Candy: 1F/3C/1P & 2g fibre
Makes 20:

Ingredients:
4 tbsp(25g) Powdered Skim Milk
1/4 cup cocoa powder
1 cup Splenda
Pinch of salt
Combine in a medium bowl.

60g VitaFiber Syrup
2 tbsp Butter (Melted)
Combine in a separate bowl until smooth.

Stir the wet and dry ingredients until a crumbly dough forms. Work with your hands to form it into one large ball. Flatten it a bit into a circle and then slice into strips, roll into cylinder shapes and and slice into small pieces. Place the candies in the fridge to set. Enjoy!

Decadent Pumpkin Fudge Brownies

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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!

 

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Cinnamon Sugar Pumpkin Rhubarb Protein Muffins

fr_4022_size880-1 fr_4027_size880 fr_4037_size880These are very easy to make. They are low-fat, low-carb, super high in protein and taste awesome! The rhubarb makes them moist and adds flavour without a lot of extra calories. Try them out and let me know what you think!

Serves 6

Ingredients:

-3 tbsp white flour (23g)

-3 tbsp ground flax seed (30g)

-2 scoops vanilla, Cinnabun or peanut butter protein (I used Cellucor’s PB Marshmallow)

-1/2 tsp baking powder

-1/4 tsp baking soda

-1/8 tsp salt

-1/2 cup(120g) pure pumpkin

-1 whole egg

-2 tbsp light cream cheese *(could use fat-free)

-2 tbsp apple sauce

-1/8 tsp vanilla extract

-2-3 tbsp Truvia or another sweetener to taste

-100g rhubarb peeled and chopped (about 3/4-1 cup)

-1 tsp cinnamon+ more for topping

-extra truvia for topping

Directions: Pre-heat oven to 350*F. Whisk together all dry ingredients in a medium sized bowl. In a separate bowl, combine all of the wet ingredients. Pour the wet into the dry and stir to combine. Fold in the rhubarb chunks and scoop the mixture into 6 greased or lined muffin tins. Sprinkle truvia and cinnamon over the top of each muffin. Bake for 15-20min or until a tooth pick comes out clean. Enjoy!

Nutrition per Muffin: 4g fat, 10g carbs, 12g protein & 2g fibre