Tips for healing from the binge-restrict cycle.

I recently asked my following “what is your biggest struggle when it comes to nutrition?”. There were a few common themes, one being the struggle with binging. I have struggled with the binge-restrict cycle in the past and wanted to focus this month's newsletter on some helpful tips.

• Don't skip meals.

• Have protein, carbs, and fat at every meal.

• Take 3 long deep breaths before you eat.

• Don't make any foods off limits (unless you are allergic).

• Don't go longer than 3-4 hours without eating.

• Give yourself permission to rest. Sometimes we become so comfortable in states of stress, anxiety, and overwhelm, that rest can feel like stress. Break this habit by allowing yourself regular moments or rest, stillness, and quiet.

• Speak gracious words over yourself. Bonus points for saying them aloud or writing them down.

• Focus on ADDING nutrients, not subtracting calories.

• Regularly make time for things that bring you joy and connection.

• Bring yourself to the present moment. This can be by prayer, meditation, or stepping outside to feel the sun on your face.

• Try to pause. You can still eat after this pause, but the goal is to stop the automatic reaction to whatever you may be feeling.

• Unfollow diet-promoting accounts or anyone that makes you feel bad about your body on instagram.

• Resist the urge to “start fresh tomorrow”.

• Focus on building long-term healthy habits by working with a coach or therapist.