Emotional Eating is not cured by weight loss surgery

Overeating Replaced with Other Compulsive Behaviors in dealing with stress

According to researchers, many overeaters are poly addicted.
In short this means that they are addicted to a number of compulsive behaviours, such as overeating. After bariatric surgery patients transfer their addiction from eating to other compulsive behaviours such as shopping, drinking, gambling and sex (well I guess that would help burn a few extra calories).

The survey results show that many people eat as a way of coping with stress and emotional issues. When emotional eating is no longer a viable option (after surgery) individuals find other ways to cope - anything from smoking and drugs to compulsive spending, gambling and guzzling energy drinks. This suggests that learning healthy stress management techniques is the solution to overeating and emotional eating.

For more on compulsive spending check out my article on "shopaholics"

To read more about 'Overeating Replaced with Other Compulsive Behaviors' click here

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Alternate Breathing for Relaxation and Stress Management

A sure-fire method of relaxing. Alternate nostril breathing is a stress management technique that will calm you, improve your sleep and general health.

In addition to the natural breathing techniques most people are familiar with, there are many traditional breathing methods that can be helpful for relaxation and stress management. The majority of these have developed from yogic practices. I’ve tried several, but gave up when it involved keeping the tip of my tongue on the roof of my mouth for the duration.

My favourite is an adaptation of ‘alternate nostril breathing’. It’s very simple and incredibly calming stress management technique although it does take a little time to master. I use it at night to prepare myself for sleep. As a long term insomnia sufferer I am keen for anything that can help me relax. It can also be used as a general health tonic in the same way people use daily meditation for anxiety.

1. Take the thumb and finger of your left hand. Place the thumb on the left side of your nose with your index finger resting on the other side of your nose.


2. Press with your thumb to hold your left nostril closed while inhaling through the right nostril. Try not to rush this – a slow steady breath is best.


3. Now release your thumb and press down your index finger to hold your right nostril closed. Exhale through your left nostril.


4. Next the process is reversed. Breathe in through your left nostril.


5. Release your index finger and press down your thumb to hold your left nostril closed. Breathe out through the right nostril.


6. When you have completed breathing in and out through both nostrils start over from step one.

Aim to complete the entire sequence 10-15 times. Make each breath slow and deliberate counting in and out for four beats.

Don’t worry if you find that it easier to breathe through one nostril than the other, this is quite normal. I found with my sinus problems there were times I couldn’t breathe through one side of my nose – very frustrating! It’s worth persevering with this exercise; it will help quieten your mind as well as balancing the left and right sides of your brain.

Use this method any time you want to relax. For long term benefit aim for fifteen repetitions (one breath through each nostril) at least once a day. It’s also a stress management technique you can use before making a presentation, going on a date or any other time you’re feeling nervous.

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Stress Prevention, Burn-Out & How Aromatherapy Can Help You

Today's article is a guest comment from Tania Cottew of Amor Aromatherapy.

As we all know, running a business whether from home or the office is rather stressful, especially when juggling it around family life. It's not even the constant interruptions or the children pestering you all the time, and think you should be playing with them because you are at home. I personally find it is more trying to reserve energy to keep the house maintained when all I really want to do is create and design, and enclose myself into my own little world, and then discovering what you thought would just be an hour has suddenly turned into 3 or 4. Oops!

And then there's the essential stuff we have to do, like bookkeeping, time management, marketing, and the list goes on. So how can one keep ones energy constantly flowing while keeping the stress levels down?

Now we've all heard of Aromatherapy, and it is commonly known as the smelly stuff on the supermarket shelves, and these days it is so mass marketed that it is losing its use as a genuine therapy. The broad definition of aromatherapy as defined by Jan Kusmirek is:

'The use of pure essential oils to seek to influence, to change or modify, mind,
body or spirit; physiology or mood.'

Holistic aromatherapy incorporates the pharmacological, the psychotherapeutic and the metaphysical activities of essential oils. It can be used as an alternative to herbs, homeopathy, Bach Flowers, etc., but I personally incorporate all these modalities.

So what can you do with Aromatherapy and stress? The options are endless, and all individual.
Take yourself back to Nature, where the true essence of Aromatherapy and Life starts.
The classical ‘walks along the beach’, ‘going bush’, swimming in the ocean, going out into the garden (yours or one of the beautiful parks within Auckland City) to smell the flowers and listen to the birds.

My personal favourite is rainbow spotting (not hard to do with our current weather pattern) and soaking in a hot bath for an hour or standing under a high-pressure shower for 10 minutes.
Others prefer to go for a run; I’ve known some to chase sheep at One Tree Hill (connecting with their Inner Child?).

Or you could try wearing your favourite fragrance (perfume/aftershave).

And don’t forget HUGS!!! We need 3 hugs a day to survive, 8 hugs a day to grow! (Spiritually, emotionally and physically in the case of children.)

Have You Had Your Hugs Today???!!!

A great way to receive a hug and aromatherapy at the same time is one that has a massage attached to it from a loved one! Sneaky, eh…

Common Methods of Aromatherapy application include:

• Inhalations (the easiest way to do this is to sniff the bottle!), mist sprays, burners
• Massage (self or applied with love by someone else)
• Creams, balms and ointments (great for OOS, stiff necks, etc)
• Baths and showers (add a few drops onto a flannel and rub all over yourself).

There are precautions that do need to be taken:

Essential Oils should not be used if you are Pregnant, have High Blood Pressure, very Low Blood Pressure, suffer from Epilepsy (even childhood cases that no longer occur). If you have any of these conditions you should consult a Registered Aromatherapist first. Oils are dangerous in the wrong hands. The main ones to keep away from are Basil, Fennel, Hyssop, Rosemary, Sage and Thyme. Unfortunately these oils are always quoted in the top 20 most popular oils. Essential oils should not be applied directly to your skin unless it is Lavender being applied to a burn or insect bite.

Some oils are known as balancing e.g. Lavender. To go to sleep - 1 drop on a tissue by your pillow, to stay awake use 3-4 drops. As you can see the difference in quantity is very subtle (20 drops = 1 ml), but the effect on the body is huge. Also prolonged use of one essential oil can lead to either intolerance or ineffectiveness. And some give you the munchies big time (like Ginger), so you do need to be selective if you are trying to lose weight.

So how do you choose an oil that is right for you?

SNIFF IT!! If you like the smell, your body needs it. If it makes you feel nauseous or you just find it putrid - don't buy it, it's a waste of your money, and you won't change your mind. And there are at least 5 alternatives to each oil, with similar properties, and one will be right for you.

For those who are more scientific (like myself), oils have chemical constituents, and it is these that do the work. Within 10 minutes of an oil being applied to your skin (via a carrier e.g. Almond or Apricot oil), it is active in your blood stream, which is why Aromatherapists have to study Anatomy and Physiology and Pathology. In France only GP's are aromatherapists, and use essential oils in lieu of antibiotics through internal dosaging. In NZ this is not permitted, and is considered to be illegal and unethical with our code.

For those of you who are thinking – it’s too late, I’m already STRESSSEDDDD... – you may be interested in the Burn-out stage.

I know what it’s like, I have been there! I gave up my project management job in the construction consulting industry due to severe burn-out which was antagonized by OOS – so severe that I couldn’t cuddle or lift my 3 year old son when he was sick.

Aromatherapy massage is a wonderful way to slowly rejuvenate yourself and to reconnect your spiritual self with your mental self. There are so many wonderful oils to assist you with this process, and I thoroughly recommend you try this under the guidance of an experienced aromatherapist who can cater to your personal needs. Anti-oxidants and naturopathic supplements are also of great assistance and also looking at your dietary habits, as you are what you eat.


Oil Blends that Can Help Prevent/Relieve Stress
Listed below are some ideas you may want to play with. I haven’t listed quantities as that is purely individual, however the recommendation is to start with 1 drop of each and slowly add more drops of one of the oils to get a blend that makes you feel great.

Frankincense & Lemon
For centuries, frankincense has been used to increase spirituality, mental perception, meditation, prayer, and consciousness. It fortifies and soothes the spirit, slows and deepens breathing, and is relaxing. It is said to release past links and subconscious stress.
Lemon enhances your immune system and it is antidepressive, increasing general well-being and the sense of humour. It also dissipates feelings of impurity or indecisiveness, and can stimulate emotional purging. The only caution is that it can be photosensitizing to some skins.

Sandalwood & Lime
Sandalwood treats depression, anxiety, and insomnia, and helps instill peaceful relaxation, openness, and a sense of "grounding."

The fragrance of this citrus fruit is similar to lemon, but smoother. Lime is motivating, relieving depression and increasing morale.

Cedarwood & Petitgrain
Cedarwood - emotionally, it increases self-respect, integrity, stability, meditation, and intuition, while relieving stress, aggression, and dependency.

An antidepressant, petitgrain also increases perception and awareness, and re-establishes trust and self-confidence.

Vetiver & Spearmint
Vetiver is uplifting, relaxing, and comforting, releasing deep fears and tensions.
Spearmint brings back childhood joy and pleasant memories.

By Tania Cottew
DipAroma

Check out Talia's free forum on emotional eating,
depression, stress management and more...

The Five Things I Do to Help Me Feel More Positive

Peggy tagged me to share 'five things people don't know about me'. I decided to focus on the things that I do on the days I feel depressed or anxious, or know that I want to do something totally self-destructive, like eating nine raspberry choc logs before breakfast.

#1 I dance

In my lounge, or on the dance floor my #1 mood enhancer is to dance. You might even spot me getting jiggy with it at the supermarket.

I started dancing as soon as I could walk. According to my mother I used to get excited about bagpipe music (really? Thank goodness I’ve changed!). These days I’ll dance to pretty much anything, and I’m taking lessons in ballroom and latin dancing.



#2 I watch my dogs play

I have the world’s most adorable dogs. No, seriously, they are just the cutest most fun dogs to watch. They romp around the yard chasing each other, playing tug of war with sticks (aka things they dug out of their mother’s garden grrrr) and generally being sweet. Honestly, there is nothing that lifts the mood like the joy of two dogs having fun.

#3 I walk

With my dogs of course! We go to a park or we walk around the streets. For me it’s a form of meditation that clears my mind and helps me focus. When I’m feeling sluggish it adds to my energy and if I’m feeling agitated it helps take the edge off and calm me down. Over the weekend I found a fabulous new park with a waterfall and stream. It was incredibly peaceful to look at the water running down the rock face.

#4 I journal

When things are bothering me I get it out of my head and onto paper. Sometimes I simply write down everything I can think about the subject but more often I use rational emotive therapy to record things in sections. This process helps me move through the different thoughts and feelings and helps me see things in a new light.

A – Activating Event
This is the first section. I write down what actually happened. Maybe someone said something that upset me, or I expected something to happen and was disappointed when it didn’t. I write down everything that actually happened in as much detail as possible. Sometimes that’s enough – I look at what happened and realise I am worried about nothing.

B – Beliefs
Next, I write my beliefs about what happened. Say I went into a store and the shop assistant was rude to me. My beliefs might go something along the lines of, “Hey! I’m the customer, you gotta treat me with respect.” Or “The customer is always right” or “You should be trying to keep me happy not dissing me because you didn’t like the way I was dressed.”

C – Consequences
What happened as a result? This is where I write how I felt about what happened, and what I did as a consequence. Using the above example I might say that I felt angry or that I felt as if the shop assistant put me down. Then I’d say what happened next. Perhaps I was so angry I started slamming doors, or decided not to buy something and then regretted it as it was something I needed.

By this stage I am usually feeling much calmer but if I haven’t worked out the kinks in my thinking then I move on to the next steps and debate and dispute my thinking, and try instead to find a healthier way of thinking.

#5 I find a friend

I ring a friend to come meet me for a hot chocolate or take a walk. If it’s the middle of the night or no one is around I might hunt down an online friend, or go to an online community, such as a forum or an online gaming room.

Check out my free forum on emotional eating, depression, stress management and more...

Sooooo now I get to tag five hapless victims to tell us, 'five things people don't know about me'

Come on down...
Alan at A View from the Waterfront
Flattie at The Cat House
Thomma Lyn at Tennessee Text Wrestling
Snoskred at Life in the Country
Rashenbo at Writing Aspirations

Weight Loss and Faulty Thinking

According to Psychology Today

"In the battle of the bulge, false beliefs and negative self-talk may be far greater enemies than food or sloth"

The article goes on to discuss unhealthy beliefs and how these can sabotage weight loss success. This is a great article. Read more here

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More on the impact of allergic rhinitis on sleep

In yesterday’s post I discussed a press release from GlaxoSmithKline on the impact of hayfever and other allergic rhinitis symptoms on sleep.

I didn’t mean to imply that lack of sleep is not a public health issue! There is no doubt in my mind that the fatigue and fogginess that can arise from poor quality sleep impacts on your abilities to drive, work and interact with people.

My concern is the methodology behind the linking of allergic rhinitis with poor sleep. The results of the study are based on self report. That means they asked approximately 1,000 people to describe their sleep and correlated this to their health. The trouble with using self-reporting is that it is entirely subjective. You may think you had a bad night’s sleep but you may have slept for longer or more deeply than you realised.

The only way to be conclusively prove that hayfever interferes with sleep is to conduct scientific or objective studies. These could take the form of a Polysomnogram study while the individual is sleeping. A polysomnogram records heart rate, brain and eye movement activity as well as breathing. This would provide clear evidence of sleeping problems. Another option would be to have the individuals perform tests that simulate driving or other day to day activities to determine if their performance has been impaired.

Intuitively I believe that hayfever and allergic rhinitis do interfere with sleep, and may even contribute to sleep apnoea, but I don’t believe that self-reporting provides sufficient proof of that theory. Just my two cents worth (except we don’t have two cent coins any more so I guess it’s my ten cents worth).

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Hayfever and allergic rhinitis impair sleep

As a long time sufferer of both allergic rhinitis and insomnia it comes as no surprise that hayfever and other forms of allergic rhinitis interfere with sleep.

Let's face it - it's pretty hard to get to sleep (initial insomnia) when you have to reach for a tissue every 30 seconds, or you find yourself sneezing and coughing. And even when you do get to sleep the quality of your sleep is likely to be impaired. If your nose is blocked you find yourself struggling to breathe and often wake with a sore throat from breathing through your mouth.

According to the study, funded by the pharmaceutical company, GlaxoSmithKline nearly half the people with allergic rhinitis reported difficulties falling asleep and nearly two-thirds reported that they had inadequate sleep.

Not surprisingly the helpful folks at GlaxoSmithKline put in a plug for their products suggesting that:

"Treating allergic rhinitis or other nasal symptoms may improve dramatically the quality of sleep. In the long term, such a strategy would have positive repercussions on a societal level; for example, the numbers of road and work accidents would be reduced. Considering the high incidence of allergic rhinitis and the high rate of associated sleep disorders, the issue is one of public health."

It seems a bit of a stretch to go from hayfever and poor quality sleep to "positive repercussions on a societal level" however I do believe that hayfever-type symptoms interfere with sleep.

I have tried a variety of treatments, both conventional and alternative. I have tried several nasal sprays, such as Eltair, Rhinocort and Beconase as well as anti-histamines and nasal decongestants, such as Sudafed. I have also tried aromatherapy inhalations of peppermint oil and eucalyptus. Unfortunately not much works. Vicks smeared under the nostril provides temporary relief, as does aromatherapy inhalations. The nasal decongestants and anti-histamines are pretty hit and miss. Sometimes they work, and sometimes the same medication has little or no effect.

My latest treatment is a completely natural nasal rinse containing baking soda and salt. So far I've used it twice and it seems to work. Fingers crossed it will help me achieve a peaceful night's sleep.

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Happy People are Healthier

According to a recent study happy people are less likely to get colds.

Although this is not a new discovery, the study highlights that people who exhibit positive emotions, such as happiness, are less likely to catch colds. Further, even if they do catch colds happy people are likely to recover more quickly and report fewer symptoms. In the past these results have been attributed to a variety of positive emotions including optimism (for example in Martin Seligman's Learned Optimism) and self-esteem.

The most amazing part is that they found "victims" willing to be infected with viruses to test this theory - not a job I'd want to take on!

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Rose Essential Oil for Depression

Rose oil is one of the most popular essential oils. It has a rich floral fragrance conjuring up images of romance, luxury and pampering. More importantly its properties are said to be:

• Antidepressant
• Calming, Soothing, Relaxing, Restful
• Sensuous, Aphrodisiac
• Uplifting
• Balancing
• Improves confidence
• Reduces fatigue, stress and exhaustion

Rose oil is made from rose petals. As you can imagine it takes a lot of petals to produce a very small amount of oil. Estimates suggest that it may take a ton of petals to produce 300 grams of Rose Oil.

Unfortunately the real McCoy is very expensive, however you can buy the more affordable Rose Geranium (also known as Rose-French oil) which seems to work almost as well at one-tenth of the price. It contains many of the same ingredients as Rose - geraniol, linalool and citronellol - and it has similar properties and scent.

I use it as a perfume when I'm going out (great for dates) or when I feel tired or agitated. I have found it works extremely well. If I have a meeting that might be stressful or a speaking engagement I put a drop or two on my wrist and sniff my wrist whenever I feel my mood or energy levels drop.

According to Medical Aromatherapist, Tania Cottew three drops of Rose Geranium oil are equivalent to one drop of Rose Oil for the emotional aspects such as depression - hmmm maybe it's not such a bargain after all!

Applying essential oils direct to the skin is not usually recommended, however Rose Geranium does not inflame the skin as other essential oils can. If your skin is sensitive I suggest you place a few drops of the oil on a tissue or hanky and sniff this or pop it in your top pocket. You can also place this by your pillow for an improved night's sleep. Alternatively you can add Rose Geranium to a carrier oil such as almond oil and apply this directly to your skin.

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Food craving likened to drug addiction

By implanting a device that simulates the full feeling that people experience, researchers have been able to identify the brain circuits that motivate people to eat, even when they are not hungry.

Interestingly these same circuits are linked to both emotional eating and drug addiction. This must be a relief for people who binge or consistently overeat and often feel powerless to stop themselves.

One of the classic definitions of bingeing is that it is an 'out of control' sensation. Many individuals who regularly overeat as a way of self-medicating uncomfortable feelings can relate to the sensation that the behaviour is addictive. After eating the tension and stress is reduced and the individual feels calmer. Thus inducing a cycle of using food to deal with stress and emotional issues.

"This provides insight into the mechanisms by which obese people
use food to soothe their emotions."

Gene-Jack Wang

Although the study was conducted on a small sample (seven individuals) it does provide information that researchers hope will lead to better understanding of emotional eating and options to combat or prevent obesity.

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Today is Push Play Day

In an effort to encourage people to increase their activity levels the NZ Government has initiated a Push Play campaign.

The campaign encourages everyone to get at least 30 minutes activity a day doing fun things such as playing sports at the beach, walking, dancing, or playing with your kids.



Today is the annual Push Play Day and everyone is encouraged to get active. To celebrate, every household has been sent a green ballroom to tie to their letterbox. My dogs tried to eat it so it's sitting in my window instead!

Can a kidney bean improve your sleep?

According to Dr Lark's advertisment for her latest book on cures for women's ailments a kidney bean holds the key to improved sleep.

Use a kidney bean to give yourself
the best night’s sleep of your life!
Tape a kidney bean to the inside of your right wrist, three finger widths
below the crease of your wrist.

Now try to stay awake!
You have just found one of the most powerful sleep-promoting points in Oriental medicine.

If you doubt that it works, try it tonight, just before you go to sleep. My patients have been amazed and they’ve stopped taking their tranquilizers, sleeping pills, and antidepressants.

Last night I put these claims to the test. I didn't have a kidney bean handy but I started by applying my finger to the appropriate pressure point. The sandman didn't race to collect me for a night of luscious sleep! Tonight I'm going to employ some bracelets that have pressure points on them (bought for travel sickness) and pop them around my arm before I go to bed. I confess I'm skeptical but if it works I will be first to buy this book...

Do you ever overeat?

Until recently I thought everyone overindulged from time to time. My friend Andrea set me straight! She has only overeaten once or twice in her life. It made me realise we're all different, so today instead of writing a commentary I thought I would ask for feedback.

I'd like to know about your eating habits. You can post your answers in the comments section, or send me a separate email.

So here are the questions:

1. Do you overeat and if yes, under what circumstances?


2. How do you stop yourself from eating tempting foods when you know that your body doesn't need them but you really really want to eat them anyway?