Balanced Brain and Body

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A private therapeutic practice specializing in helping women overcome problematic emotional eating using Dialectical Behavioral Therapy and Cognitive Behavioral Therapy.

✦ Food Pushers ✦⠀⠀⠀⠀⠀⠀⠀⠀⠀✦ Holidays can be synonymous with overeating or eating to discomfort - making it a triggering t...
11/18/2022

✦ Food Pushers ✦
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✦ Holidays can be synonymous with overeating or eating to discomfort - making it a triggering time for those with a strained relationship with food. It. It can be a challenge when you are trying to develop a balanced approach towards food and not overeat just for the sake of it. What can add to this stress is the dreaded “Food Pusher.”
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✦ A Food Pusher is someone who tries to pressure you to eat a certain kind of food or more food. Food pushers are not inherently bad, there are lots of reasons why someone tries to force food onto others. The thing to focus on is how to deal with the Food Pushers in your life during the Holiday season.
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✦ There are a few different approaches you can take when saying “no” to the food pusher in your life:
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✔️ Repeat yourself: Chances are you are going to need to say “no” more than once to a food pusher, don’t be afraid to be a broken record.
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✔️ Change the subject: After saying “no,” follow up with a question or a new topic to divert the conversation away from food.
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✔️Keep it positive: Don’t say anything negative about the food they are trying to push on to you. You can compliment the food without eating it.
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✔️ Be Honest: If someone keeps pushing food on to you, it’s okay to be direct and honest about your health goals.
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✦ To help you feel more prepared to deal with a Food Pusher at the holidays, it can be helpful to practice what you are going to say and to remind yourself that it’s okay to set these boundaries and advocate for them. The more you practice, the more empowered you will feel to say “no” to the Food Pusher in your life!
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✦ Mindful Eating // Using Your Five Senses ✦⠀⠀⠀⠀⠀⠀⠀⠀⠀✦ Mindfulness is considered the foundational skill of Dialectical B...
08/25/2022

✦ Mindful Eating // Using Your Five Senses ✦
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✦ Mindfulness is considered the foundational skill of Dialectical Behavioral Therapy (DBT.) Mindfulness in the scope of DBT is defined as bringing awareness to the present moment without judgement. These elements can be very helpful when it comes to creating a healthier relationship with eating.
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✦ For a number of reasons we may eat while distracted (such as scrolling on our phones or watching TV) or rush through our meals. When we regularly do this we are acting on our “escape” behaviors and reinforcing bad eating habits. A helpful mindfulness tool to increase nonjudgmental awareness while eating is to use your senses to describe the experience. Let’s take a look at how you could use your senses to help ground you during your next meal.
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✔️ Sight: Before you take a bite try and name what colors or textures you see in your food.
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✔️ Smell: Close your eyes and take a deep breathe. Can you distinguish the different smells? Do these smells bring up any particular memories for you?
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✔️ Touch: Grab the cup, bowl, or plate. What temperature is it? Pick up your utensils and are they heavy or light? If you can pick up your food with your fingers, describe to yourself what it feels like.
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✔️ Taste: Finally after you have gotten all that sensory input, notice how your mouth feels. Slowly being the food to your mouth and take a bite. Really allow yourself to chew your food thoroughly and enjoy how it tastes. Describe to yourself the flavors you are noticing. Once you have swallowed, allow your mouth the reset before taking another bite.
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✔️ Hearing: Once you are done eating, close your eyes and take a deep breathe. Try and listen and take note of all the sounds you can hear around you.
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✦ I challenge you to use your senses the next time you eat and see how it feels!

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Ridgewood, NJ

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+12015640597

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