C.R.O.W.N.E.D: An Anti-Binge List for Self-Care

an anti-binge list for self-care

Those of us who suffer from major sugar addiction (yes, I am soooo one of them) probably have to deal with binging as well. Because if we crave sugar and give into that craving easily, chances are we are eating too much sugar when we indulge the craving.

Last year, we spent a week of “No-Sugar September” talking about eating disorders. We learned about an E.D. called Binge Eating Disorder (BED). People with BED often can’t remember making the actual decision to binge. It just seems to “happen”. This binge behavior is followed by remorse and deep-seated guilt in people with BED.

Even if you don’t struggle with all of the symptoms of BED, we really don’t want live our lives feeling guilty. We certainly don’t need to live in fear of regretting our eating choices.

The goal for all of us is to look and feel healthy.


When I, personally, am about to go on a binging spree, it is sooooo important for me to have my anti-binge list ready and rearing to keep me on the straight and narrow (or really just to keep me from feeling guilty afterward). If I don’t have something good to distract me, I will go through the McDonald’s drive-thru and get hot cakes and a happy meal and then eat it all in ten minutes.

This year, we’ve made a simple acronym so that it’s just a little bit easier to keep perspective. C.R.O.W.N.E.D.

The sound of it makes me feel royal. Royal. You can call me Queen Bee.

CROWNED: An Anti-Binge List









Make your own acronym if you like – whatever works for you. I just like this one. It’s my Anti-Binge List. I can choose what I want to do instead of binging on sugar-filled foods.

Instead of going for McD’s hotcakes, I can CALL, text, or Skype someone on my pre-prepared support list – like my husband, a best friend, or a parent…

Rather than a burger, fries, and ice cream, I can have a good book ready. Because there’s not much better distraction than an action-packed novel to READ. And a nice self-help guide can be a very good support.

Instead of pining for a triple chocolate shake at midnight, I can go ONLINE to any positive site. Like Pinterest, Sevenly, or The Daily Positive, for example. I have made a board on Pinterest just for the occasion – a board filled with only positive quotes, happy pictures, and ways to treat myself. It’s called my “Take Care” board. There’s another board that I look at when I need food that good for me – my “Adrenal Fatigue/CFS Diet/Candida” board.

I will WRITE a list of blessings, an encouraging letter to myself, or a nice letter to someone that I know needs some cheering up.

I need to NOURISH myself, taking care of myself physically. I can take my multivitamins and eat a high protein snack or meal. That way I can feel proud of myself rather than holding on to guilt.

I can do something I truly ENJOY! Like going for a walk and picking flowers – or taking pictures of flowers. I can go to the beach. Or I can go sit at a café and drink coffee. I can do all of the above and get my Vitamin D and my caffeine all in one outing!

I’ll make it a point to DRINK something comforting – something non-alcoholic – like a warm tea (maybe even a chocolate tea…) or some fruit-infused water. I can stay hydrated and help my body out a little bit.

Use CROWNED this upcoming No-Sugar September and the rest of the year. Because when we have a plan in place, we are so much more likely to take care of ourselves – mind, body, and soul.

My Eating Struggles: Disordered Eating & Binging


This is one of those uncomfortable posts for me, but I want to share. At the very height of my eating struggles, I longed for a post like the one I am about to write – someone with whom I could identify, who might help me know what was going on, who could tell me what to do. Google didn’t help, Pinterest didn’t help, Facebook didn’t help. Sometimes you need another human. I want to be that human for you if that’s what you’re looking for.

I’ve been trying to learn more about eating disorders for two or three years now because I’ve struggled with this feeling of being out-of-control around food – like what we’ve talked about with Binge Eating Disorder. I never told my doctor and, until now, I’ve only told maybe three people. From other kinds of therapy, I knew the right steps to find help. But I couldn’t find a place where I could go. I couldn’t find a web site with answers to my questions.

Here are the steps I knew I needed to take:

  •   I knew I needed to tell someone
  •   I knew I probably needed professional help – doctor.
  •   I knew I needed to build a support system for accountability
  •   I knew I needed to figure out how not to throw up
  •   I knew I needed to develop a good relationship with my body
  •   I knew I needed to develop a good relationship with food

But, that’s all that I knew.ive-been-strugglingwith-disordered

The entire year of 2015, I struggled with eating. Did I have a disorder? I don’t know. I should have told my doctor, found out what I was dealing with, and taken steps from there.

Yesterday, I told you that I got confused along the way from the 1990s on. But then in 2011, I came to New Zealand and began to have stomach problems accompanied by severe fatigue and depression. By November of that year, I could no longer work and started the process of going from doctor to doctor. I went back to the States. The development of irritable bowel syndrome (IBS), gastritis, and some pre-ulcers led to disordered eating for me. All of a sudden, everything I ate made me sick. Chronic Fatigue Syndrome made it worse because it was hard for me to get out of bed, let alone think of what I could or should eat. I wasn’t eating much unless someone helped me.

I began cutting out dairy and gluten and acidic foods like tomatoes as I learned that they affected me. The range of food I could eat was limited, and I was lucky to have people helping me along the way. My mom went through and made lists of things I could eat so that it was less confusing. My dad would bring me food home from town at any opportunity.

Somewhere in all of this, I started skipping meals. At first, this was because I was not on a schedule – sleeping most of the day and night. It was easier when I quit sugar for a few weeks. For a time I felt better and started teaching, but I was still not eating much during the day. The more I didn’t eat, the more I craved easy carbs and sugar again.

I started binging at night in private. I would avoid going places where I might see someone I knew, and if I went to a restaurant where people might recognize me, I would get something healthy to eat. At the supermarket, I only bought healthy food because some of my students worked there. I began to care about what I ate around others. I began to hide what I wanted to eat and was craving to eat. I’d get annoyed when well-meaning people asked me what I had for lunch or what I was going to eat for dinner. I often didn’t tell my boyfriend (now husband) everything I ate when he asked, and he asked almost every day on Skype just because he wanted to make sure I was eating enough.

I was skipping meals, feeling good about not eating; then, I was eating out of control later on. I’d feel guilty and then abstain from meals again. Then, I’d binge again and feel guilty. Sometimes, I even purged. My binge episodes were embarrassing and I hate typing this out for the world to see. I’d be so hungry that I’d order two or three times the amount that I would normally eat. And I would scarf it down more quickly than I’d ever eaten before. I’d pretend that I would just eat half of it and save the rest for another meal. But I never did. The more fast food I ate, the more sugar I craved, so I ate a lot of ice cream and welcomed the sweets my students brought to me, though I tried to eat them in secret. I threw up a lot of what I binged, and to this day I’m not sure if it’s because I wanted to or because I really felt sick. Maybe it was both.

It was like I was two people: a health freak and a fast-food monster.s

I don’t remember what point I was at when I realized that I needed help. But, I started looking for it online at first. I wanted someplace I could call that would help me through – tell me what to do. I wanted to find an article to which I could relate. I didn’t want to ask the people that loved me for help. I didn’t want to bother them. I couldn’t find a place that was just for people struggling with food.

I didn’t know what was wrong with me. I knew that it wasn’t anorexia or bulimia and I believed the lie that I had to look like I had an eating disorder in order to ask for help. I wanted to talk to my doctor about it, but I felt like he would look at me up and down and shrug me off because I wasn’t bony. Which would never have happened.

I finally talked to my best friend and she helped with a plan to get control. Without her, I’m not sure I would have made it through. She helped me to see that there was a cycle I was repeating: starve myself, binge, feel guilty, repeat. She told me that my metabolism was messing up and that by not eating, my body was just confused. That’s why I was gaining weight. After I talked to her, I talked to my boyfriend about it, and we came up with a plan for him to help me. He asked me what he needed to do to help and I told him what I needed. He would remind me to eat and not to skip meals in a positive way. I would not lie to him about what I ate or did not eat. He would encourage me, and I would accept the encouragement. I talked to another best friend closer to where I lived and she helped me as well.

My boyfriend and my best friend got me over to New Zealand last year during the American summer, Auckland winter. I cried a lot, and hated food. Everything I ate – even apples or oats or other things we consider healthy – made me feel guilty. I hated eating around Mark. But both of them looked after me, talking me through it. They were the support team that I needed and we made plans on what I needed to do when I got back to the States.

Because I couldn’t find where to go, I joined the YMCA to start taking care of my body the right way. I was very careful about this – not to over-exercise. I needed to make exercise about loving myself rather than hurting myself. One reason I joined there is because I saw that they had a thing called “wellness coaching”. I knew that I wouldn’t feel comfortable with a personal trainer at this point, and I wanted some sort of nutritionist – or really just someone to talk to for a little while. I needed someone that could work with my fatigue – someone who wouldn’t judge me.

For a month, I met with the wellness coach. She made me a very basic plan that I could stick to. She saw that I couldn’t talk about food without crying, and she was patient with that. Little weekly goals: Eat little meals throughout the day, try to go to one workout class a week – a small one, and come see her weekly. She gave me information about protein to eat and she basically just listened to me. My larger goal was to build a healthy relationship with food while building a healthy relationship with myself.

Since then, I have married and I am doing well eating in New Zealand. From time to time, it’s hard. But it helps having my support team in place. You who read these blog posts are on that support team now, whether you know it or not. And I am grateful.

This blog is the start of something that can help others. I want to have a center somewhere along the line. There needs to be a place where people that are struggling with food, depression, self-image, and just general life struggles can come and find sanctuary. I want a literal, tactile Little Sanctuary. I want it for you and I want it for me.

In the next few weeks, we’ll start fundraising here to create such a place here in Auckland City. And I will be working hard to make this dream a reality. It’s my birthday this weekend, and this center is my dream for the year – and will hopefully be a place where women can find help for years and years to come.

Loneliness & Binge Eating

What does it mean to “binge eat”? Basically, it’s eating a lot of food at once, really quickly. Sometimes the person doesn’t even realize that they are “binging” at the time. Afterwards, they may feel depressed or guilty.

It’s funny because I’ve had down on my calendar to write about the link between being lonely or sad and binge eating on this very Wednesday for at least a month. And before I sat down to write today, I ate a whole bag of smoked paprika hand-cooked potato chips and a bowl of leftovers in the fridge. That was after lunch. Then I commenced to drive to the mall and grab a mocha frappuccino from Starbucks. And, although, I thought about each one and decided that they were okay for me today, it brought me back to some of my very worst binge-eating days.

Loneliness (9)

And in the past ten minutes, I have seriously considered trying another blog post to write today because of that. But, kind of like our post on Monday, it seems like the right day to write about this tricky subject. 🙂

Binge eating.

When you think of the term, what do you picture? I’m trying to ask myself the same question. I know what it looks like in my life, but I think that before I started binge-eating, I thought of it as an eating disorder, but one that was accompanied by purging – bulimia, in effect. But, that is simply not always the case. In fact, BED (Binge Eating Disorder) has just in the last three years become recognized as a diagnosable on its own rather than under EDNOS (Eating Disorder Not Otherwise Specified).

I want to talk more about it as a disorder next month (September 7 on my calendar right now), but today let’s just try and understand why it happens to every day people like you and me. Why do we get these massive cravings for fatty foods, sugary sweets, salty fries, or whatever else you may lose control over? And is it really emotional eating? Does it happen to everyone?

Coming from the States and the American diet, I’m willing to bet that almost all of us have binged at some time or another. We eat a gallon of ice cream after a breakup – or a box of Twinkies when we fail a class or have a fight with someone we love.

Studies show that loneliness affects our bodies, and we’ve talked about that some in our loneliness series. It affects the way we respond and cope with basic elements of life. Some of the more complex ways our brain works can “go haywire when our sense of belonging takes a hit” (Cacioppo 35). So, the following real-life study makes a lot of sense: Psychologists randomly divided up into three groups. One group was made to feel that they would be alone at the end of their life, another was told something unrelated, and another group was made to feel they would lead a normal, happy life, surrounded by friends and family. The group that believed that they would be alone in the future showed impairment in executive functioning whereas the other two groups did not. Basic ability remained close to the same. Executive functioning in the brain relates to attentional and inhibitory control – our attention span as well as the control of what you’re doing and how to make it happen. The processes to make things happen (from deciding, planning, organizing and finishing a task) or not is affected by loneliness. It affects our self-control.

But here’s the kicker: They put all three groups, one individual at a time, into a room with a bowl filled with 35 cookies. It was framed as a “taste test” and they were told to eat as many cookies as they needed in order to give a proper analysis of the cookie. The members of the alone group ate an average of about TWICE AS MANY cookies as the members of the other two groups (Cacioppo 43).

The people made to feel isolated, alone, and just sad ate a great deal more cookies than the others. I find what Cacioppo (the “loneliness” psychologist) says here really hits home:

 “Is it any wonder that we turn to ice cream or other fatty foods when we’re sitting at home feeling all alone in the world? We want to soothe the pain we feel by mainlining sugar and fat content to the pleasure centers of the brain, and, absent self-control, we go right at it. This loss of executive function also helps explain the oft observed tendency of rejected lovers to do things they later regret” (Cacioppo 43-44).

In another study, this time with older adults, studies showed that for each point different on UCLA’s Loneliness Scale, the older adults had an intake of about 2.56% more fat calories (Cacioppo 45).

I’ve heard it called emotional eating. Sometimes it’s not even binging. But, it’s fascinating that it happens when we’re sad. In fact, you might be getting sad reading this post because you just can’t stop eating. Many of us have been there. And just like with being lonely, you are not alone.

Ask yourself these questions:


How do I feel before I binge? If you feel in-control and have made a conscious decision, then fine. But if you lose control, you won’t feel good afterward. Once, I ate a whole lot of tiramisu that my friend made. And, I’m not gonna lie, I made that decision and I did not regret it. I felt good before, and mostly good after. But the majority of the time that I go overboard, I don’t feel good beforehand or afterward.


How does binging make me feel? If it makes you feel good – physically, mentally, and emotionally – then good! If it makes you feel sick, sad, guilty, depressed, or bloated, then maybe it’s not so good. I hope that next month’s posts will be able to help you. I wanted help when I was at my worst.


How can I make good decisions about what I eat? We don’t have to eat carrots and only carrots every day. I’m learning that. But, we can think about how what we eat makes us feel. There are some tricks we can do – people who can support us. I just went to the YMCA and talked to someone once a week about food and how that food made me feel.

Food does not have to be where we turn to for comfort. But, if you do go to it and binge a little, know that it is a normal response. Know that there are reasons why we go for that chocolate cake and that whole pizza with a liter of Coke. Know that you are not alone and that sadness doesn’t have to control you.