Archive for February, 2017

Healthy Inspirations Recipe of the Week-Pork Schnitzel

February 23, 2017

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Binge Eating Disorder

February 21, 2017
Symptoms, Causes, Treatment, and Help for Compulsive Overeating

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All of us eat too much from time to time. But if you regularly overeat while feeling out of control and powerless to stop, you may be suffering from binge eating disorder. You may eat to the point of discomfort, then be plagued by feelings of guilt, shame, or depression afterwards, beat yourself up for your lack of self-control, or worry about what compulsive eating will do to your body. As powerless as you may feel about your eating disorder, it’s important to know that binge eating disorder is treatable. You can learn to break the binge eating cycle, develop a healthier relationship with food, and feel good about yourself again.

What you can do

  1. Understand the behavioral and emotional symptoms of binge eating disorder
  2. Recognize the factors that contribute to binge eating
  3. Discover the ways to break the cycle of binge eating
  4. Identify your binge eating triggers
  5. Start lifestyle changes that support a new relationship with food
  6. Learn how to help someone with binge eating disorder

What is binge eating disorder?

Binge eating disorder is a common eating disorder where you frequently eat large amounts of food while feeling powerless to stop and extremely distressed during or after eating. Binge eating disorder typically begins in late adolescence or early adulthood, often after a major diet. During a binge, you may eat even when you’re not hungry and continue eating long after you’re full. You may also binge so fast you barely register what you’re eating or tasting. Unlike bulimia, however, there are no regular attempts to “make up” for the binges through vomiting, fasting, or over-exercising.

You may find that binge eating is comforting for a brief moment, helping to ease unpleasant emotions or feelings of stress, depression, or anxiety. But then reality sets back in and you’re flooded with feelings of regret and self-loathing. Binge eating often leads to weight gain and obesity, which only reinforces compulsive eating. The worse you feel about yourself and your appearance, the more you use food to cope. It becomes a vicious cycle: eating to feel better, feeling even worse, and then turning back to food for relief. As much as you may feel powerless to break this cycle, there are plenty of things you can do to better manage your emotions and regain control over your eating and your health.

Signs and symptoms

If you have binge eating disorder, you may feel embarrassed and ashamed about your eating habits, and try to hide your symptoms by eating in secret.

Behavioral symptoms of binge eating and compulsive overeating

  • Inability to stop eating or control what you’re eating
  • Rapidly eating large amounts of food
  • Eating even when you’re full
  • Hiding or stockpiling food to eat later in secret
  • Eating normally around others, but gorging when you’re alone
  • Eating continuously throughout the day, with no planned mealtimes

Emotional symptoms

  • Feeling stress or tension that is only relieved by eating
  • Embarrassment over how much you’re eating
  • Feeling numb while bingeing—like you’re not really there or you’re on auto-pilot.
  • Never feeling satisfied, no matter how much you eat
  • Feeling guilty, disgusted, or depressed after overeating
  • Desperation to control weight and eating habits

Do you have binge eating disorder?

  • Do you feel out of control when you’re eating?
  • Do you think about food all the time?
  • Do you eat in secret?
  • Do you eat until you feel sick?
  • Do you eat to escape from worries, relieve stress, or to comfort yourself?
  • Do you feel disgusted or ashamed after eating?
  • Do you feel powerless to stop eating, even though you want to?

The more “yes” answers, the more likely it is that you have binge eating disorder.

Causes and effects

Generally, it takes a combination of things to develop binge eating disorder—including your genes, emotions, and experience.

Social and cultural risk factors. Social pressure to be thin can add to the you feel and fuel your emotional eating. Some parents unwittingly set the stage for binge eating by using food to comfort, dismiss, or reward their children. Children who are exposed to frequent critical comments about their bodies and weight are also vulnerable, as are those who have been sexually abused in childhood.

Psychological risk factors. Depression and binge eating are strongly linked. Many binge eaters are either depressed or have been before; others may have trouble with impulse control and managing and expressing their feelings. Low self-esteem, loneliness, and body dissatisfaction may also contribute to binge eating.

Biological risk factors. Biological abnormalities can contribute to binge eating. For example, the hypothalamus (the part of your brain that controls appetite) may not be sending correct messages about hunger and fullness. Researchers have also found a genetic mutation that appears to cause food addiction. Finally, there is evidence that low levels of the brain chemical serotonin play a role in compulsive eating.

Effects of binge eating disorder

Binge eating leads to a wide variety of physical, emotional, and social problems. You’re more likely to suffer health issues, stress, insomnia, and suicidal thoughts than someone without an eating disorder. You may also experience depression, anxiety, and substance abuse as well as substantial weight gain.

As bleak as this sounds, though, many people are able to recover from binge eating disorder and reverse the unhealthy effects. You can, too. The first step is to re-evaluate your relationship with food.

Binge eating recovery tip 1: Develop a healthier relationship with food

Recovery from any addiction is challenging, but it can be especially difficult to overcome binge eating and food addiction. Unlike other addictions, your “drug” is necessary for survival, so you don’t have the option of avoiding or replacing it. Instead, you need to develop a healthier relationship with food—a relationship that’s based on meeting your nutritional needs, not your emotional ones. To do this, you have to break the binge eating cycle by:

Cycle of violence

Avoiding temptation. You’re much more likely to overeat if you have junk food, desserts, and unhealthy snacks in the house. Remove the temptation by clearing your fridge and cupboards of your favorite binge foods.

Listening to your body. Learn to distinguish between physical and emotional hunger. If you ate recently and don’t have a rumbling stomach, you’re probably not really hungry. Give the craving time to pass.

Focusing on what you’re eating. How often have you binged in an almost trance-like state, not even enjoying what you’re consuming? Instead of eating mindlessly, be a mindful eater. Slow down and savor the textures and flavors. Not only will you eat less, you’ll enjoy it more.

Eating regularly. Don’t wait until you’re starving. This only leads to overeating! Stick to scheduled mealtimes, as skipping meals often leads to binge eating later in the day.

Not avoiding fat. Contrary to what you might think, dietary fat can actually help keep you from overeating and gaining weight. Try to incorporate healthy fat at each meal to keep you feeling satisfied and full.

Fighting boredom. Instead of snacking when you’re bored, distract yourself. Take a walk, call a friend, read, or take up a hobby such as painting or gardening.

The importance of deciding not to diet

After a binge, it’s only natural to feel the need to diet to compensate for overeating and to get back on track with your health. But dieting usually backfires. The deprivation and hunger that comes with strict dieting triggers food cravings and the urge to overeat.

Instead of dieting, focus on eating in moderation. Find nutritious foods that you enjoy and eat only until you feel content, not uncomfortably stuffed. Avoid banning or restricting certain foods, as this can make you crave them even more. Instead of saying “I can never eat ice cream,” say “I will eat ice cream as an occasional treat.”

Tip 2: Find better ways to feed your feelings

One of the most common reasons for binge eating is an attempt to manage unpleasant emotions such as stress, depression, loneliness, fear, and anxiety. When you have a bad day, it can seem like food is your only friend. Binge eating can temporarily make feelings such as stress, sadness, anxiety, depression, and boredom evaporate into thin air. But the relief is very fleeting.

Identify your triggers with a food and mood diary

One of the best ways to identify the patterns behind your binge eating is to keep track with a food and mood diary. Every time you overeat or feel compelled to reach for your version of comfort food Kryptonite, take a moment to figure out what triggered the urge. If you backtrack, you’ll usually find an upsetting event that kicked of the binge.

Write it all down in your food and mood diary: what you ate (or wanted to eat), what happened to upset you, how you felt before you ate, what you felt as you were eating, and how you felt afterward. Over time, you’ll see a pattern emerge.

Learn to tolerate the feelings that trigger your binge eating

The next time you feel the urge to binge, instead of giving in, take a moment to stop and investigate what’s going on inside.

Identify the emotion you’re feeling. Do your best to name what you’re feeling. Is it anxiety? Shame? Hopelessness? Anger? Loneliness? Fear? Emptiness?

Accept the experience you’re having. Avoidance and resistance only make negative emotions stronger. Instead, try to accept what you’re feeling without judging it or yourself.

Dig deeper. Explore what’s going on. Where do you feel the emotion in your body? What kinds of thoughts are going through your head?

Distance yourself. Realize that you are NOT your feelings. Emotions are passing events, like clouds moving across the sky. They don’t define who you are.

Sitting with your feelings may feel extremely uncomfortable at first. Maybe even impossible. But as you resist the urge to binge, you’ll start to realize that you don’t have to give in. There are other ways to cope. Even emotions that feel intolerable are only temporary. They’ll quickly pass if you stop fighting them. You’re still in control. You can choose how to respond.

For a step-by-step guide to learning how to manage unpleasant and uncomfortable emotions, check out HelpGuide’s free Emotional Intelligence Toolkit.

Tip 3: Take back control of cravings

Sometimes it feels like the urge to binge hits without warning. But even when you’re in the grip of a seemingly overpowering and uncontrollable urge, there are things you can do to help yourself stay in control.

Accept the urge and ride it out, instead of trying to fight it. This is known as “urge surfing.” Think of the urge to binge as an ocean wave that will soon crest, break, and dissipate. When you ride out the urge, without trying to battle, judge, or ignore it, you’ll see that it passes more quickly than you’d think.

Distract yourself. Anything that engages your attention will work: taking a walk, calling a friend, watching something funny online, etc. Once you get interested in something else, the urge to binge may go away.

Talk to someone. When you start to notice the urge to binge, turn to a friend or family member you trust. Sharing what you’re going through can help you feel better and discharge the urge to binge.

Delay, delay, delay. Even if you’re unsure if you’ll be able to fight the urge to binge, make an effort to delay it. Try to hold off for 1 minute. If you succeed. Try to stretch it out to 5 minutes. If you delay long enough, you may be able to avoid the binge.

Tip 4: Support yourself with healthy lifestyle habits

When you’re physically strong, relaxed, and well rested, you’re better able to handle the curveballs that life inevitably throws your way. But when you’re already exhausted and overwhelmed, any little hiccup has the potential to send you off the rails and straight toward the refrigerator. Exercise, sleep, and other healthy lifestyle habits will help you get through difficult times without binge eating.

Manage stress. One of the most important aspects of controlling binge eating is to find alternate ways to handle stress and other overwhelming feelings without using food. These may include meditating, using sensory relaxation strategies, and practicing simple breathing exercises.

Make time for regular exercise. Physical activity does wonders for your mood and your energy levels, and it’s also a powerful stress reducer. The natural mood-boosting effects of exercise can help put a stop to emotional eating.

Get enough sleep every night. When you don’t get the sleep you need, your body craves sugary foods that will give you a quick energy boost. Sleep deprivation may even trigger food addiction. Getting plenty of rest will help with appetite control and reduce food cravings, and support your mood.

Connect with others. Don’t underestimate the importance of close relationships and social activities. You’re more likely to succumb to binge eating triggers if you lack a solid support network. Talking helps, even if it’s not with a professional.

How to help someone with binge eating disorder

Since binge eaters often try to hide their symptoms and eat in secret, it can make it tough for family and friends to spot the warning signs. And you can’t always identify a binge eater by appearance, either. While some are overweight or obese, others manage to maintain a normal weight.

The warning signs that you can spot include finding piles of empty food packages and wrappers, cupboards and refrigerators that have been cleaned out, or hidden stashes of high-calorie or junk food. If you suspect that your loved one has binge eating disorder, bring up your concerns. It may seem daunting to start such a delicate conversation, and the person may deny bingeing or become angry and defensive. But there’s a chance that he or she will welcome the opportunity to share the struggle.

If the person shuts you out at first, don’t give up; it may take some time before your loved one is willing to admit to having a problem. And remember: as difficult as it is to know that someone you love may be have an eating disorder, you can’t force someone to change. The decision to seek recovery has to come from them. You can help by offering your compassion, encouragement, and support throughout the treatment process.

Tips for helping someone with binge eating disorder

Encourage him or her to seek help. The longer an eating disorder remains undiagnosed and untreated, the more difficult it will be to overcome, so urge your loved one to get treatment.

Be supportive. Try to listen without judgment and make sure the person knows you care. If your loved one slips up on the road to recovery, remind them that it doesn’t mean they can’t quit binge eating for good.

Avoid insults, lectures, or guilt trips. Binge eaters feel bad enough about themselves and their behavior already. Lecturing, getting upset, or issuing ultimatums to a binge eater will only increase stress and make the situation worse. Instead, make it clear that you care about the person’s health and happiness and you’ll continue to be there.

Set a good example by eating healthily, exercising, and managing stress without food. Don’t make negative comments about your own body or anyone else’s.

Related HelpGuide articles

Resources and references

Symptoms and treatment

Binge Eating Disorder – Learn about the symptoms, causes, and treatment options for binge eating disorder. (National Institute of Diabetes and Digestive and Kidney Diseases)

Compulsive Overeating and Binge Eating Disorder – UK-based eating disorder nonprofit offers information on the compulsive overeating and its causes. (The National Centre for Eating Disorders)

Binge Eating Disorder – Written for teens, this article describes the symptoms, causes, effects, and treatment of binge eating disorder. (Nemours Foundation)

Out of Control: A True Story of Binge Eating – A New York Times journalist recounts her own experiences with binge eating and how she managed to stop. (New York Times)

Binge eating support groups

Overeaters Anonymous – Find an Overeaters Anonymous group in your area and learn how the 12-steps apply to binge eating recovery. (Overeaters Anonymous)

Eating Disorders Anonymous – Find support and group meetings with other eating disorder sufferers in your area. (Eating Disorders Anonymous)

Article sourced here: https://www.helpguide.org/articles/eating-disorders/binge-eating-disorder.htm

Healthy Inspirations Recipe of the Week – Pakistani Curry

February 16, 2017

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Healthy Inspirations Recipe of the Week * Tex-Mex Casserole

February 9, 2017

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Coffs Coast Health Club eNews – February 2017

February 4, 2017

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Join In The Healthy Eating Shopping Tour!

Do you get confused by all of the choices when shopping for food? Do you feel overwhelmed by the nutrition claims on food products? Do you wish you had the knowledge to identify a healthy food product for you and your family?

Accredited Practising Dietitian, Katie Drury will be running FREE supermarket tours this month, for Australia’s Healthy Weight Week, to help you become more supermarket savvy.

You will learn to:

  • Understand food labels and ingredient lists
  • Understand nutrition claims and common descriptive terms on food packaging e.g. Lite, % fat free, no added sugar
  • Identify healthy products within the supermarket
  • Handy tips for budgeting, planning and avoiding the extra foods that sneak into the trolley

When:
Wed 15th Feb, Coles Toormina @ 10am and Woolworths Toormina @ 2.30pm
Wed 22nd Feb, Coles Moonee @ 9.30am
Bookings for each tour are available by calling 1300 27 37 47 or emailing info@mncphysio.com.au
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Who Do you Know That’s Ready To Start a Career In Fitness?

We’re looking for people like you, who are passionate about fitness and ready to take the next step in starting a rewarding and hands-on career.

Simply refer them to Dan Tempest via 0432 579 221 or coffscoast@aipt.com.au who is the Coffs Coast Campus Manager of The Australian Institute of Personal Trainers for more information.

Spread the word and start earning because for every referral who enrols into our Complete Personal Trainer course this month you will receive $200 cash. The more people you refer successfully, the more cash you can earn as there is no limit. We will also give your friend a $200 study voucher when they enrol, so everybody wins.
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It’s Back To School Time, So Now It’s Back To You Time!

Now that the kids are back at school and you’ve got time to breathe again, it’s time to get back into your routine! To help you settle back in, Coffs Coast Health Club is offering ANYONE who signs up on a 12 month pay-as-you-go membership, a FREE Personal Training session with one of our amazing trainers.

To claim your session, simply call Lee at Moonee on 6653 6122, Tori at Toormina on 6658 6222 or pop in to your nearest club. There are only 20 of these amazing deals in each club available though, so get in quick to secure your spot!
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Group Exercise Classes Update

Why not get paid for keeping fit and doing what you LOVE?
Do you love group exercise? Do you want to motivate and inspire others? Have you ever thought about making the change from participant to instructor? Have you previously been an instructor and have been thinking about getting back into teaching? Why not make 2017 the year you become an instructor and get paid to do what you love.

We are currently looking for new instructors to join our team at both Moonee and Toormina, so why not contact Carla on 0412 930 064 or carla@coffscoasthc.com.au for more information. Join

Grab Your FREE VIP PASS for a friend!
School has gone back, the summer holidays are over and the New Year is well and truly underway. This is the perfect time to start your exercise routine and work on a fitter and healthier you! Sometimes this can be made so much easier and can be lots more fun when you do it with friends.

Do you have a friend or a family member that you think might like to try your favourite class?  Why not give them a VIP Pass and ask them to come and try the class for FREE. Ask at reception for some VIP passes to give to your family and friends…. you never know who you might inspire! Friends don’t let friends sit on the couch….

50+ Classes are a great example!
As we get older the need to exercise and stay fit and healthy becomes far more important. Did you know that we have 5 classes every week that are dedicated specifically to our Baby Boomers? These classes go for 55 minutes and are on at Toormina at 8am Monday through to Friday and at Moonee at 10.30am on Monday, Wednesday and Friday.

We have three different types of 50+ classes –  50+FIT –  a strength, fitness and flexibility class. 50+CIRCUIT – a gentle strength, fitness and flexibility class that incorporates balance and coordination exercises. 50+FLEX – a specialised class which targets increased flexibility, as well as abdominal and lower back strength. In addition to the health and wellbeing benefits that are gained through being active there are many social benefits in attending these classes. Why not give one of them a try today? Use a FREE VIP PASS and bring a friend too if you like…

“Surround yourself with others that are striving for the same goal.”
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Finding It Hard To Find That Perfect Healthy Snack?
Healthy Inspirations has a huge range of delicious, convenient and healthy snack options.

For the month of February Healthy Inspirations is offering 10% off all HI branded products.

Also just arrived are the strawberry proti powder, protein pancake mix, protein pizza bases and for the banana lovers… banana pro crunch protein bars!
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FREE Services For Fitness Passport Members!

For the month of February all Fitness Passport members can select their choice of a FREE Personal Training service below.

•  A Weight Loss Consultation with a Healthy Inspirations Weight Loss Coach
•  An Individualised Program designed for either strength gain, muscle gain, muscular endurance, fitness or flexibility
•  A Health Check to test your Body Fat Levels, Water Levels and Body Mass Index

Call or email your favourite club now to book in and get started, as we have a limited number of services available per club.

Moonee on 6653 6122 or email moonee@coffscoasthc.com.au
Toormina on 6658 6222 or email toormina@coffscoasthc.com.au

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The Original Member Privileges Business List!

What is your favourite business on the Coffs Coast? Do you own a business and would like to get some free advertising? Do you work in a business that you think could benefit our members? If you answered yes to any of these questions, you time to act is NOW!

The Coffs Coast Health Club Member Privileges List compiles a list of Coffs Coast businesses that create an offer or discount specifically for our members. The business wins because they get more clients and our members win because they save money. Its how business should be done… Shop local!

To be included in the 2017 Edition please contact Tori 66586222 tori@coffscoasthc.com.au or Lee 66536122 lee@coffscoasthc.com.au
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The Secret To Pain Free Living May Be Happy Feet!
Are you frustrated by ongoing foot, knee, hip or back pain? Do you feel like you’re in the dark about what the cause of the problem is? Mid North Coast Physio continues to utilise state of the art technology in healthcare across both our clubs and can help you find the answers others miss.  By using computerised foot scanning with the Gaitscan system, along with a thorough physical assessment, their team can solve your ongoing pain for good rather than just short term quick fixes.

What is Gaitscan? 
Gaitscan is a computerised foot scanning system that is used at Mid North Coast Physio to get very detailed analysis of your foot and lower limb movement and load.  The problem with just watching you walk, or even videoing the movement, is that you aren’t able to measure the impact on the joints or where the impact occurs.  Also, on average the foot is only in contact with the ground for about 0.7sec with each step, so using state of the art technology allows much better assessment of what is going wrong is a very short space of time.

How can I get a FREE Gaitscan computer foot assessment?
As a special offer for Coffs Coast Health Club members we are offering a FREE Gaitscan computerised foot assessment to the first 10 callers on 1300 27 37 47.  And as an extra bonus, if you require custom made orthotics you will get $50 off your orthotics purchase.  This is strictly limited offer so call now to book and find out how to get rid of your pain for good.

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SPECIAL… NanoPro Vanilla + Shaker for ONLY $80!

Nanopro is not your ordinary protein. It is a detox and recovery SUPERFOOD! It supports healthy immunity, tissue repair, detoxification, intestinal function (prebiotic), appetite suppression and normal blood sugar levels. If you would like to boost your immunity and recover from your workout quicker head on down to Coffs Coast Health Club for this amazing special. We are the only place on the Coffs Coast to sell this awesome product.
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Update Your Details & WIN!
Are you a BCU member? Did you know that BCU have recently changed their BSB number for all of your bank accounts?

Even if you aren’t a BCU member, have you been a club member for years and never updated your personal details with us since joining? Have you recently moved, changed your phone number, email address, or even your last name? Next time you’re in the club, ask the Reception team to make any necessary changes to your record or just confirm that the details are correct and we will enter you into the draw to WIN a Supplement and Merchandise Pack!
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