Eat What You Love, Love What You Eat

Blog by Michelle May, M.D., founder of Am I Hungry? Mindful Eating Workshops and Facilitator Training Program and author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle.

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Food is Love

I'm blessed to have divorced parents. When it happened at nine, I couldn't see it that way—but it's difficult to see the bright side when it's so dark.

The blessings have come in having two mothers (Happy Mother's Day!), two fathers, four grandmothers, my brother plus our two half sisters, and a large extended family. Today my nuclear family will gather at my mom’s house for a family potluck for 28 at last count. We’ll celebrate Mother’s Day and an extended visit by my cousin Jayne from Lesotho, South Africa where she has been teaching HIV/AIDS prevention for the last four years. (That would make a wonderful blog post in the near future!) Tomorrow we'll celebrate Mother's Day with my stepmother, Janie, and 18 other family members. Like I said. Blessed.

MichelleatGuestHouseI honestly don’t remember a family gathering that didn’t involve food in some way. In my family, perhaps like yours, food is love and always has been. As I've explored my relationship with food I've discovered just how important that is. Today, in honor of Mother's Day, I'd like to share one of those stories with you in the hopes that it will inspire you to think about your own important relationships—with food and the people in your life.

My mother’s mother, Ruth, ran The Guesthouse for the Inspiration Copper Mines in Miami, Arizona (a looooong way from Miami, Florida). There, she famously cooked for all of the dignitaries that came to visit the copper mines. Throughout my childhood, we made the two hour drive from Phoenix every few months to visit. I can still feel the excitement when I was the first to shout “I spy Mommy’s ammy,” but not understanding why that always made my mother laugh.

At the Guesthouse, Grandma Fisher had a large kitchen and lived in a small two-room suite that was just big enough for her piano. She made, and we ate, pot roast, chicken, or enchilada casserole; potatoes, buttered noodles, or rice; salad, fruit, and all kinds of vegetables. Surely the US Department of Agriculture based MyPlate on one of her classic meals.

After she fed the guests at the large table in the dining room, we clustered around the little kitchen table for our dinner—except on holidays when the Guesthouse was empty and we got to eat at “the big table.” Afterward, Grandma played the piano, usually without sheet music, having worked at a picture theatre as a pianist accompanying silent movies.

Grandma also made wonderful cakes, jello concoctions, cookies, Christmas fudge, and my favorite, chocolate pie. I loved to “help” her. Together we slid a kitchen chair over to the counter for me to stand on. She would select and show me how to use the appropriate utensil: first spoons, then whisks, and finally graduating to an electric beater. To this day, licking one of the beaters is the best part of homemade (or boxed!) brownies—surpassing even the corner piece.

Yes. Food was love—without all of the negative connotations so often associated with the phrase “emotional eating.” In fact eating was very emotional—best described as pure joy.

GrandmaFishersCookbookCOVERAfter many requests, Ruth Fisher wrote Inspiration's Guest House Cook Book, becoming the first author in my family. My copy of her book, one of my prized possessions, has her scrawling inscription that reads: "a pinch of this & a dash of that is what it takes."

Long after she retired and was well into her 80’s, she still hosted our family gatherings—allowing us to contribute our best dishes—most of them straight out of her cookbook.

I was in medical school when my mother told me they were afraid that she had Alzheimer’s. I came home to see for myself. She was her usual sweet self, playing the piano without sheet music and reminiscing about the old days. Grandma had made my favorite chocolate pie for dessert and complained that it just wouldn’t set up. This amazing woman, who had cooked tens of thousands of meals for thousands of people over her lifetime, had prepared instant chocolate pudding with a cup of boiling water instead of a cup of cold milk. It was then that I knew my mother was right.

From there it was a slow, steady decline. Her inability to cook was followed by her gradual inability to enjoy the food she loved so much—or even feed herself. Weight loss was clearly not a sign of good health. When she died after a long battle with Alzheimers, we again gathered together for a family potluck.

IMG_1366My grandmother left a legacy; most of her offspring love to cook and all of us love to eat. She would have been really sad if she had been aware of the twenty years when food was not love, but war, for me. I think she would have somehow understood that my inscription, Eat mindfully, Live vibrantly! when I sign Eat What You Love, Love What You Eat means pretty much the same thing as her inscription to me.

Grandma’s legacy continues. Now I love to spend time in the kitchen with my husband, a professional chef. He has taken over the job of teaching me how to use the increasingly sophisticated culinary utensils—but I secretly believe that Ruth could have humbly taught him a thing or two. Our children both love to cook (and eat) and we-coauthored a cookbook with our daughter, Elyse—Veggie Teens: A Cookbook and Guide for Vegetarian Teenagers.

To this day, when one of Grandma's recipes shows up at our family potluck, I am immediately transported back to that little kitchen table where I learned that food is love…just not the only way we love.

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Have an Affair with Your Food

I believe that healing your relationship with food requires you to love food more, not less.

Think about it: when you really love someone, you spend time with them, give them your full attention, and respect them.

So make a date with yourself...and be good company!

  1. Take yourself OUT to dinner; lunch is fine too if you don't want to rush into anything.
  2. Select a special restaurant where you are unlikely to run into anyone you know so you can enjoy the experience privately. Choose a place you’ve always wanted to go or one that has been highly recommended by the concierge, a food critic, or a trusted foodie. It doesn’t need to be expensive—just known for its great food and ambience.
  3. Dress for the occasion so you feel your best—you're worth it!
  4. Leave your book, computer, and other distractions at home; put your phone in airplane mode so you won't be disturbed.
  5. Ask for the best table, preferably one with a window view—or my favorite, a view of the staff preparing your meal!
  6. Tapas in ChicagoTake your time perusing the menu, asking questions, and paying attention to what really appeals to you. Skip the buffet, the ordinary, the healthiest, or the cheapest items unless that is what you really want. Keep in mind that you don't want to ruin this special occasion by feeling stuffed so order only as much food as you can comfortably enjoy without regret.
  7. Linger over your meal. Be selective; don't bother eating a second bite of anything that isn't fabulous. Appreciate the appearance and aromas and savor every bite.
  8. Stay tuned into your body language. You may be surprised to notice clear signals of satisfaction when you slow down and truly enjoy your food.
  9. HInt: When you find yourself compelled to take a picture of your lovely food, you'll know you've fallen back in love! (See my gorgeous tapas in Chicago!)

Assuming your first date goes well, maybe you'll decide to go Dancing with Yourself on your next date! Or how about escaping with us for a fabulous 5 day Am I Hungry? Mindful Eating Vibrant Living Retreat to build a strong, healthy relationship with food and yourself?

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Dining with Myself...Uh oh!

(Now I dare you to try to get Billy Idol’s song Dancing with Myself out of your head!)

For twenty years, I had a love-hate relationship with food. Now, I’m a foodie: I eat what I love and I love what I eat.

I’m also a people person—so not surprisingly, one of my favorite activities is eating with my friends and family. Ironically, as a professional speaker traveling around the country, I often eat dinner by myself.

When you think about eating by yourself, what comes to mind?

  •     Great! A chance to experience a wonderful meal!
  •     Eating by myself is borrrr-ring!
  •     Everyone must think I’m pathetic and don’t have any friends to eat with.
  •     Good! Now I can eat whatever I want and as much as I want!
  •     Uh, oh...I can't trust myself alone with food!

Whether eating by yourself conjures up boredom, embarrassment, anticipation, or fear, it gives you a little hint about the state of your relationship with food.

Your Relationship with Food

You may have wondered about that strange phrase: a relationship with an inanimate object? Food?

Just like a relationship with a partner, your thoughts and feelings about food reveal the state of your relationship. Would you say that your relationship with food reflects love, care, curiosity, anticipation, joy, and contentment? Or is it boring, predictable, taken for granted - or even abusive?

Since this is an important lifelong relationship, perhaps it's time to reignite that spark by having a love affair with your food. I don't mean the secretive, cheating kind of affair. I mean rediscovering the reason you fell in love in the first place.

Next post - How To have an Affair with Your Food!

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How Does Mindfulness Help Diabetes Self-Management?

What is Mindfulness?

At its simplest, mindfulness is awareness of the present moment. Instead of just telling you about it, experience mindfulness for yourself right now. Stop reading for a moment and pay attention to your body in your seat. Simply notice how it feels.

What are you aware of? If you notice that you’re uncomfortable, what could you change to feel more comfortable? Could you shift positions? Get a drink? Grab a blanket?

You may be thinking, Huh? That sounds too simple! All I have to do is pay attention? Besides, how can being more aware help my diabetes? Focusing on the information available to you right now enables you to make self-care decisions.

While it sounds pretty simple, I’ll admit that it’s not always easy. It’s common to “check out” rather than notice our physical sensations, thoughts, and emotions. For example, you may be distracted by television or the Internet, preoccupied with memories of the past or worries about the future, or unconsciously responding to triggers you learned years earlier.

The tendency to ignore and even distrust what’s happening right now forces us to act out of old habits instead of using the most current information to make decisions. We have no choice but to react (re-act out the past) rather than respond to what is needed now (response-ability). This tendency to disconnect from what we’re experiencing right now affects every aspect of our lives—including our health.

How Does Mindfulness Help with Diabetes Self-Management?

EatWhatYoulLoveDiabetesCFborderXThe key to diabetes self-management is self. How can you manage your self, without awareness of yourself?! Eat What You Love, Love What You Eat with Diabetes (by Michelle May MD with Megrette Fletcher MED RD CDE) is the first book to apply the ancient concept of mindfullness to the current problem of diabetes.

This rare prescription for managing prediabetes and diabetes guides you to eat mindfully and joyfully by tapping into your "inner expert.” You’ll learn how to become more aware of your body, your thoughts, and your feelings. You’ll soon be making more conscious choices about your eating, physical activity, optimal blood glucose management, and self-care. You’ll develop the new skills and tools necessary for lifelong diabetes self-management and health.

Eat What You Love, Love What You Eat with Diabetes is divided into six parts, each of which is based on a key mindfulness skill: Awareness, Curiosity, Nonjudgment, Being Present, Letting Go, and Acceptance. As you practice these mindfulness skills, you’ll notice a major shift in the way you think. This shift will also positively affect your relationships, work, and other important aspects of your life.

On this foundation of mindfulness, we reconstruct the process of diabetes self-management through a series of manageable, sustainable steps that you can master one at a time. Each of the six parts is divided into four chapters:

  • Think: Conscious decision making using the mindful eating cycle (based on Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle)
  • Care: Information about diabetes and how to prevent the associated complications
  • Nourish: Nutrition from a nonrestrictive, all-foods-fit perspective
  • Live: Physical activity that is enjoyable and can be integrated into daily life

Every choice you make is an opportunity to experience and better understand why you do the things you do and to choose differently next time if it will serve you better. Megrette and I have both experienced the profound effect of mindfulness on eating and living. We are excited to share these concepts and skills with you to help you thrive with prediabetes or diabetes!

NEW! Eat What You Love, Love What You Eat with Diabetes is now availalble
from your local bookstores, Amazon, and Barnes & Noble.

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When is Overeating Actually Binge Eating Disorder?

Do I have binge eating disorder?

It’s National Eating Disorders Awareness Week and I want to focus on the most common eating disorder, Binge Eating Disorder (BED). An estimated 3.5% of women and 2% of men in the U.S. have binge eating disorder. The incidence is considerably higher among individuals seeking weight loss, but restrictive dieting and weight stigma tend to propel the Binge Eating Cycle* and compound the problem.

What is a binge?

Binge eating episodes are characterized by three or more of the following symptoms:

  • Eating until you feel uncomfortably full
  • Eating large amounts of food when not physically hungry
  • Eating much more rapidly than normal
  • Eating alone because you are embarrassed by how much you're eating
  • Feeling disgusted, depressed, or guilty after overeating

What is Binge Eating Disorder?

While the American Psychiatric Association’s (APA) Diagnostic and Statistical Manual of Mental Disorders (DSM), does not yet have a specific category for binge eating disorder, it does list diagnostic criteria:

  • Recurrent episodes of binge eating occurring at least twice a week for six months
  • Eating a larger amount of food than normal during a short time frame (any two-hour period)
  • Lack of control over eating during the binge episode (for example, feeling that you can’t stop eating or control what or how much you are eating)

In addition:

  • There is marked distress about binge eating
  • Those with BED do not use compensatory measures to counter the binge eating, such as vomiting or excessive exercise

What does BED feel like?

Kari Anderson, a Phoenix-based eating disorder specialist and Am I Hungry? Mindful Eating Workshop Facilitator, explains that a person with BED may eat “normally” with others, stop on the way home to buy “binge” foods, then binge and hide evidence of the episode. The aftermath of a binge episode involves extreme feelings of shame and disgust.

Kari adds, “Individuals with BED are typically competent and accomplished in other areas of their life, yet feel unable to stop this secret behavior. Bingeing is a way to escape or disconnect from feelings that seem intolerable. There may be difficulty managing states of emotional and physical distress without using food. On the other hand, the thought of giving up the behavior evokes anxiety.” People with binge eating disorder may suffer for years, trying numerous diets, feeling alone, ashamed, and depressed. You are not alone; there are millions of people with BED.

While most people can relate to overeating or even bingeing from time to time, the lives of those with binge eating disorder are significantly disrupted by the binges and the aftermath. They may suffer in silence for years - trying and failing numerous diets, feeling alone, ashamed, and depressed. But they are not alone; there are millions of people with BED.

How is BED treated?

A great resource about BED for individuals and health care professionals is the Binge Eating Disorder Association (BEDA). If you think you may have binge eating disorder, seek treatment from an experienced treatment specialist. For a specialist in your area, visit edreferral.com.

Mindfulness based strategies aimed at self-regulating emotional and physical states have shown promise in the treatment of Binge Eating Disorder. Mindful eating strategies such as those described in Eat What You Love, Love What You Eat are an important complement to therapy. In addition, Kari Anderson and I have designed a new treatment based on Am I Hungry? which is being tested in a research trial in Phoenix, Arizona this year. Research participants are currently being screened for inclusion in the study; for more information call 623-879-7599. With effective treatment, there is hope for recovery and the freedom to live the vibrant life you crave.

*The Binge Eating Cycle is based on the Mindful Eating Cycle described in Eat What You Love, Love What You Eat.

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Yoyo dieting? It's Time for a Radical Shift

I remember reading an article years ago about peptic ulcer disease (PUD). In medical school we had learned that PUD was caused by stress and that the treatment was antacids and a bland diet. The treatment didn't work very well, but we didn't know any better. The article explained that many cases of PUD are actually caused by a bacterial infection that can be cured with a round of antibiotics.

Aha! No wonder the treatment didn't work: We were treating the symptoms not the cause.

My paradigm was radically shifted. I never looked at PUD in the same way.

A Radical Turning Point

YoYoA similar shift took place in my own life 13 years ago. After 20+ years of yo-yo dieting, I realized that I was treating the symptoms, not the cause. Even worse, the treatment was making the symptoms worse.

Since then, I've been teaching, writing, and speaking about this radical shift. Those who are motivated by frustration or their own painful eat-repent-repeat cycle, take the time to really listen and read more in-depth and experience their own radical paradigm shift as well.

Unfortunately, some prefer to stay trapped in their old paradigm simply because it is comfortable and familiar. They filter what I say or write through their old paradigm, take what fits, and ignore what doesn't - so it pretty much comes out sounding like the same old thing.

For some reason, it's hard for some people to see the need for a radical shift:

  • If thinking certain foods are bad doesn't stop us from eating them - and causes cravings, guilt, and more overeating - then maybe that approach makes the symptoms worse.
  • One of the (many) drivers of weight gain is restrictive eating - but most people blame themselves despite the fact that diets eventually fail 95% of people. Is it possible that the "solution" doesn't actually solve the problem?

You Don't Know What You Don't Know

I guess our culture is so entrenched in believing that if we don't try to control our behavior, we'll be out of control. But there is a third radical option: We can learn to be in charge instead.

This radical paradigm shift requires us to honestly look at what has and hasn't worked in the past and consider the possibility that there is a completely different way to resolve this - even if you didn't know about it before or don't fully understand it yet.

Every day I wake up and recommit myself to this radical mission: It is not only possible to break the painful eat-repent-repeat cycle, it is essential!

I remind myself that for many, the thoughts and behaviors are deeply ingrained so it will take a more in-depth understanding and personal practice for the shift to take root. If you're commited to your own radical shift, focus on chapters 1 through 8 of Eat What You Love, Love What You Eat to guide you through the process one step at a time. Reread them again (and again) if necessary.

Your paradigm will be radically shifted; you will never look at your eating in the same way again.

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Gift #7 for the Love of Your Life: Excite

Excite ME 2In this Valentine's Day series, What are you doing for the love of your life - YOU?, we've talked about gifts to give yourself: love, nurture, nourish, move, trust, and inspire. Today...

Gift #7 - Excite

Don't allow your relationship to stagnate. Be brave and do something that makes your heart pound a little. Stretch yourself beyond your boundaries: sign up for that class, plan that trip, take that risk. What are you waiting for?

Read the full article

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Gift #6 for the Love of Your Life: Inspire

Inspire MEIn this Valentine's Day series, What are you doing for the love of your life - YOU?, we've talked about gifts to give yourself: love, nurture, nourish, move, and trust. Today...

Gift #6 - Inspire

Inspire yourself with a great book, beautiful music, a breathtaking view, or whatever reminds you just how lucky you are to be alive to experience it.

See you tomorrow for Gift #7 - Excite (or read the full article now).

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Gift #5 for the Love of Your Life: Trust

In this Valentine's Day series, What are you doing for the love of your life - YOU?, we've talked about gifts to give yourself: love, nurture, nourish, and move. Today...

Chocolate-heartGift #5 - Trust

Buy yourself two or three pieces of the best chocolates you can afford. Trust yourself to eat them in a way that brings you joy and pleasure. And if you overdo it, trust your body to let you know it.

See you tomorrow for Gift #6 - Inspire (or read the full article now).

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Gift #4 for the Love of Your Life: Move

In this series, What are you doing for the love of your life - YOU?, we've talked about gifts to give yourself: love, nurture, nourish yourself. Today...

Move MeGift #4 - Move

Take yourself out for a long walk, turn up the music and dance, play soccer with your kids, try that yoga class you've been thinking about, play fetch with your dog - whatever feels like fun!

Be grateful for the amazing body that has carried you through all of these years. Love it and it will love you back.

See you tomorrow for Gift #5 - Trust (or read the full article now).

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Michelle May, M.D.

Recent Posts

  • Food is Love
  • Have an Affair with Your Food
  • Dining with Myself...Uh oh!
  • How Does Mindfulness Help Diabetes Self-Management?
  • When is Overeating Actually Binge Eating Disorder?
  • Yoyo dieting? It's Time for a Radical Shift
  • Gift #7 for the Love of Your Life: Excite
  • Gift #6 for the Love of Your Life: Inspire
  • Gift #5 for the Love of Your Life: Trust
  • Gift #4 for the Love of Your Life: Move

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