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.

Caring for Me


Today, I want to write about something very important – an art that I have not mastered – a mountain that may take me the rest of my life to conquer. Everyone has their vice. Their kryptonite. The thorn in their side. The one ring. Mine happens to be taking care of myself. I’m not good at it. I try and try, sometimes succeeding, but failing as well.

One of my personal goals in doing this blog is to help people learn to take care of themselves. In so doing, I hope to take better care of myself. And I hope to find answers along the way.

Why is this important? Why do we have to love ourselves and do ourselves no harm?

www-alittlesanctuary-orgI don’t know. But, I’m on a quest to find out. I’m trying to find the balance between Jesus’ command to “deny yourself daily” and believing that my body is “a temple”. I believe both to be true. They cannot be separate. Still, no “aha!” moment has come.

Yeah, I have some ideas that I’m working out. But, there’s something inside me that can’t quite get to the root of it. I will search until I figure it out, and then I think I will have discovered something extraordinary.

In the Harry Potter series, Harry is almost always questioning Dumbledore’s way of teaching him how to defeat evil. This relationship reminds me of how we come to God – questioning him as to why he doesn’t just give us the answer. If we knew how to do life and how to succeed, it would all just be better. Instead of merely telling Harry the steps he needs to take, Dumbledore gives him a path. He gives him clues. He lets Harry see parts of the plan, but he never shows him the whole picture. Harry is a better person for this because he experiences, learns, and grows along the way – in his own time. I see God working in something of the same way. He leads us along the path, shows us pieces, makes sure we have help when we need it, and is always available when we need him the most.

I struggle along this path, but I have peace in the struggle. I will continue to make progress along the path – progress by learning to care for myself – by choosing to believe what the Bible says about people. That we are God’s creation. That we are God’s children, “holy and dearly loved”. And so I do what I can in the meantime. And I practice. Here are some steps I have taken, some I’m wanting to take, and some other steps that I’m trying to take.


1)      Eat. Three meals a day. Protein, fruits, vegetables, and favourite foods.

2)      Drink. Enough Water. Relaxing hot tea.

3)      Sleep. When I need to, whether someone else needs me or not.

4)      Relax. Take a hot bath. Read a book. Colour a picture.

5)      Enjoy. Enjoy life, nature, & love.

6)      Poison-Free. Cut out refined sugar. Consume good things, not bad.

7)      Commune. Be with people. Have friendships, groups, & family.

8)      Love. Allow myself to be loved, and continue loving others – but not at my own expense.

9)      Truth. Refuse Lies. Believe the truth.

What is your journey right now? On what path are you being led? Find peace along the way and trust that you will find what you need to know in the end.