Emotional eating, binge eating and friends – some definitions

Howdy comrades! I’ll be writing updates here about how I’m getting on with my binge eating recovery shenanigans since I got home from Green Mountain, as well as sharing some resources that I’ve found helpful. But I thought it might be helpful to define things somewhat, as the terms can be obscure and/or confusing.

“Binge eating disorder (BED) is a serious, life-threatening, and treatable eating disorder characterized by recurrent episodes of eating large amounts of food (often quite quickly and to the point of distress ); a feeling of a loss of control during the binge; experiencing shame, distress or guilt afterwards; and not regularly using unhealthy compensatory measures (e.g., purging) to counter the binge eating. ”

There’s also a fantastic definition and helpful information on the NHS site in their beautiful British non-nonsense style.

While I have frequently met the clinical criteria for BED over the years, I’ve found the most helpful way of looking at eating behaviors is Green Mountain’s approach:

“Binge and emotional eating aren’t necessarily two separate and distinct processes, but rather the identical procedure on a continuum. ”

Imagine a continuum like this:

At the start of the continuum you have your bog standard psychological eating, a wholesome thing which most people do. For instance, bitching to a friend about your bloody awful day over a pizza and glass of wine. Or something like scoffing a plateful of your Mum pavlova at Christmas all year long, after looking forward to it.

Like numbing out with the whole tub of Haagen-Daaz.

The next station stop along the line is binge eating, when large quantities are eaten, often quickly and accompanied by feeling out of control and unable to stop.

Then it moves up to standards of diagnosable Binge Eating Disorder, which is about the frequency of the binges and the impact they’re having on one’s life. In 2013 BED was recognised as an eating disorder diagnosis in the Diagnostic and Statistical Manual of Mental Disorders, which is the American Psychiatric Association’s handbook used by health care professionals as the authoritative guide to the diagnosis of mental disorders.

I’ve discovered the idea of a continuum. Firstly because I see how fast one can proceed up it when food is the only coping mechanism happening. However, it’s also helping since I appreciate that moving down that the continuum is a sign of progress. It stops that nothing or all, perfectionist thinking.

I’m not hung up on labels or diagnostic criteria, but I’m finding it useful to check in with this continuum and ask – Where am I right now? What’s going on to be in this position? Do I need to make some adjustments so that I can move back down? 

Thanks gazillions to everybody who gets in touch during or since Green Mountain. It s so bloody good to realise we’re not alone!

It goes without saying I’m not a health professional, and the above is from my own reading and doesn’t constitute advice. Thanks to my buddy Sara for connection assistance.

The article Emotional eating, binge eating and friends – some definitions appeared first on Shauna Reid.

Keto Dill Pickle Soup

Keto Dill Pickle SoupKeto Dill Pickle Soup

If you’re craving carbs on your keto diet, look no farther than this keto soup recipe, made with actual pickles! The saltiness of the pickle brine makes for the craving buster!

I never cared until I became an adult and realized energy is required to make soup than just about any keto recipe out there. I may have a batch of keto soup made in under 20 minutes, start to finish.

Talk about a fast keto meal!

And, packed with ingredients that encourage fat burning.

Keto Dill Pickle SoupKeto Dill Pickle Soup

Soup Helps You Burn Fat

You read that right! Using a high-quality bone broth in your keto soup recipes raises the glycine content, an amino acid which helps the body breakdown fat.

The important thing here is to use high quality bone broth that is rich in glycine.

Combined with the oil of your choice like coconut oil, avocado oil, or ghee, and you are boosting your fat burning with every sip you take.

As you work to become fat accommodated , you might realize that you crave carbohydrates once and awhile. This is a natural answer, but understanding that fact doesn’t totally help you in the moment! What can help, is currently eating pickles! The saltiness can help overcome than simply ignoring it a carbohydrate cravings simpler and sooth your longing for carbs.

That’s why I really like this soup so much! And, because pickles are so inexpensive, using pickles on your dairy-free keto recipes is a great way to keep on budget when planning out your keto diet foods.

Before we get to the keto recipe, I’ve got news!

I’m hosting digital book readings this month through June where I will be reading from my paperback books, The Keto Diet Cookbook and Keto for Women plus answering your keto questions.

Attendance is free. All you’ve got to do is follow me on Instagram and await the alarms to join live! I’ll be jumping online during the week at various times, so I am positive you’ll have the ability to grab one of the fourteen events we are planning.

If you do not do Instagram, you can also watch for the live events in my YouTube station .

Keto Dill Pickle SoupKeto Dill Pickle Soup

Keto Dill Pickle Soup
Author: Leanne Vogel
Recipe type: Keto, Dairy-free, Paleo, Low-carb, Egg-free, Nut-free
Prep time:  10 mins
Cook time:  25 mins
Total time:  35 mins

Serves: 4
 

An easy keto recipe that helps you bust through carbohydrate cravings, by incorporating pickles to your soup! Super creamy, delicious, and dairy-free. oz. (1.2L) vegetable stock or chicken broth
  • 1 small cauliflower, florets removed and finely grated
  • 1 bay leaf, discretionary
  • 1/2 tsp finely ground sea salt
  • pinch cayenne pepper, discretionary
  • two egg yolks
  • 4 large dill pickles, finely diced
  • 1/2 cup pickle brine
  • 1 tbsp fresh dill, optional
  • Directions
    1. Pour the avocado oil into a large saucepan and heat over moderate heat for 1 minute. Add the celery, onion, and garlic. Sauté until the onions are translucent.
    2. Add the broth or stock of your choice together with the roughly chopped cauliflower florets, bay leaf if usingsea salt, sea salt, and cayenne pepper if using. Cover, bring to a boil, then simmer for 10 to 15 minutes, or until the cauliflower is soft.
    3. Using a ladle, remove 1 cup (240 ml) of hot broth from the soup, and place in a small bowl. Add the yolks to the broth and whisk until incorporated. Then, slowly pour back into the saucepan whilst doing so, stirring the soup.
    4. Add the finely diced dill pickles and pickle brine to the soup, cover and bring to a simmer before dividing the soup between four serving bowls, topping with fresh dill, and appreciating.

    Notes
    To grate the cauliflower, use a cheese grater, blender, or food processor. Alternatively, instead of the cauliflower, you can use 1 small rutabaga peeled and cubed into 1/2-inch (1.25 cm) pieces.

    3.5.3229

    View Nutrition Information (once on page, scroll down)

    Keto Dill Pickle SoupKeto Dill Pickle Soup

    What little tricks do you have for overcoming carbohydrate cravings on your keto diet? Snap pics of your favorite carb-busting strategies on Instagram and tag me @healthfulpursuit. I love seeing!

    Tangy Ranch Chicken Wings

    This crispy oven recipe for Tangy Ranch Chicken Wings is as simple as it is delicious. After trying one, your family and friends will gobble them up!

    Tangy Ranch Chicken Wings bake in the oven and are out-of-this-world tasty. #ranchchicken #chickenwings #lowcarb #keto

    The quest for crispy baked chicken wings is real my friends. To me, there’s nothing worse than a wings. I’m delighted to say that these wings are crispy and flavorful . And since the ranch seasoning is home made, these ranch chicken wings are great for low carb and keto diets!

    The secret to crisp baked chicken wings is proper preparation and a secret ingredient. They taste weird and salty, although there are recipes that use this specific method. With a little playing around I attained wings that tasted great.

    As with similar recipes, after cutting on the wings into hints, wings, and drumettes, dry the wings with paper towels. Make certain that you save the wing tips for chicken stock, I pop them in freezer.

    Toss the wings in a bowl with a little olive oil, coating them completely – I used my hands. Then sprinkle one teaspoon of BAKING POWDER over the wings and toss.

    Flow is promoted by placing the wings onto a rack fitted into a sheet pan that is rimmed. Baking at 375 F appeared to be the temperature for my oven. I baked for 40 minutes, turning them after 20 minutes. Broiling for a further 10 minutes crisp I wanted and provided the colour.

    NOTE: The wings are not as crispy as wings that are fried, but they’re more crispy than baking them conventionally. If you want crispy as fried wings, try Nagi’s crispy oven baked chicken wings. Careful not to dry out them!

    Tangy ranch chicken wings pieces in a basket.

    To jazz up the wings, give them a quick spray with olive oil and toss with my Homemade Ranch Seasoning. While studying this recipe I tossed the wings in shop bought ranch seasoning before baking. Every time the cooking process destroyed the ranch flavor leaving the wings salty and bland.

    I tried baking the wings first and pitching them with ranch. They tasted good and tangy, but were horribly salty. I was cool with the ingredients in ranch so I made my own seasoning.

    My favorite version of those Tangy Ranch Chicken Wings was a consequence of baking the wings as outlined previously and tossing with my homemade ranch seasoning after baking. They were SUPER! I hope you like them.

    This oven recipe for Tangy Ranch Chicken Wings is as simple as it is delicious. Family and your friends will gobble them up after trying one! Low carbohydrate and keto recipe.

    Preheat oven to 375 F with rack in middle position.

  • Dry chicken wings with paper towels and place into a bowl.

  • Mix chicken wings with 2 tsp olive oil until I use my hands. Sprinkle with 1 teaspoon of baking powder and mix. Repeat.

  • Place chicken wings on a wire rack, skin-side-up, over a sheet pan that is large. Bake for 40 minutes turning the chicken over half way through. 

  • Remove from the oven and turn skin-side-up again. Put under the broiler for 5-10 minutes or until the chicken is crispy and golden brown on top and juicy underneath.

  • Remove the chicken to a bowl and spray lightly. Sprinkle 1 teaspoon of ranch and stir to coat. Repeat include 1/4 tsp of salt with the seasoning. Serve.

  • Serves 4 people with 5-6 wing bits each.   

    Homemade Indian Chicken Tikka Wings Recipe

    <img class="alignnone size-medium wp-image-3612" src="https://www.lowcarbmaven.com/wp-content/uploads/2015/03/lemon-garlic-rosemary-chicken-wings8-300×300.jpg" alt="Lemon Garlic & Rosemary Chicken Wings lowcarbmaven.com” width=”300″ height=”300″ />

    The post Tangy Ranch Chicken Wings appeared first on Low Carb Maven.

  • Why you should buy a Masterbuilt Electric Smoker

    Masterbuilt Electric Smoker

    Several years ago, I received a Masterbuilt Electric Smoker to review after tweeting our 10-year-old Masterbuilt propane gas smoker died.

    I was trying to find the best electric smoker out there. After doing some research I decided to look at Masterbuilt Electric Smokers and was excited to get one to test .

    Why is Masterbuilt Electric Smoker the best electric smoker?

    ●  You don’t need to worry about it running out of propane in the middle of cooking with an electric smoker.

    ●  It is simple to get a correct and steady temperature with the Masterbuilt Electric Smoker using its push-button digital time temperature and time control panel.

    ●  The thermostat on your electric smoker shows the temperature so you don’t have to guess. And the built-in meat probe of Masterbuilt displays the internal temperature of the food that you’re smoking.

    Masterbuilt Electric Smokers are”oven style” electric smokers with a door and racks that easily slide out. It’s so much easier to remove food using a type of gas smoker than from this sort of smoker.

    I believe electric smokers tend to be safer because gasoline smokers have an open flame. Every time we used the propane gas smoker, I was sure we were going to burn the deck down. And I did not like having an open fire around the children and dog.

    The Masterbuilt 30 Electric Smoker has a window so you can see how you are cooking is going without opening the door and letting all that great smoke out. (Not all Masterbuilt Electric Smokers have windows.)

    Placing the 1/4 cup of wood smoker pellets at the side loader was simple to do, too. (You want to put in pellets every four hours or so.) I enjoyed not having to soak chips, which helped cut down homework time.

    I loved that I could look through the window to check on the ribs. (Worth paying the extra money for the window in my opinion!)

    It was easy to remove the ribs when I had to wrap them.

    Getting an electric smoker stand makes cooking with your electric smoker even easier! It’s not necessary to stoop down to get ribs off that bottom rack or getting on your knees.

    The true test of this Masterbuilt 30 Electric Smoker (besides cooking — the ribs were FANTASTIC) was cleanup. The manual says not to use any cleaning products on the smoker interior.

    Instead, I sprayed, and filled a bottle with water and vinegar down the unit and inside the door.

    I washed them in warm soapy water from the kitchen sink and removed water pan and the racks.

    You may want to spray the racks a high heat grilling cooking spray to make cleanup even easier.

    Why you should buy a Masterbuilt Electric Smoker. If you're looking the best electric smoker out there consider a Masterbuilt Electric Smoker. #grilling #grillrecipes #grillingrecipes #bbq #barbecue #grillingtips

    Pellets and other electric smoker accessories

    After doing some research, my husband, Paul, learned that before using it, you must season your smoker. That means to make sure to purchase some wood pellets (not chips) when you purchase your Masterbuilt Electric Smoker.

    I ordered BBQrs Delight Wood Smoking Pellets Super Smoker Variety Value Pack. It contains the pellets of one pound bags of Pecan, Hickory, Mesquite, Cherry, Apple and Jack Daniel.

    If you already know you like to smoke with a particular type of wood, you might choose to buy larger bags of wood pellets for the best price for example 20 pound bags of Camp Chef Bag of Premium Hardwood Hickory Pellets for Smoker.

    I also ordered an Unicook Heavy Duty Square Electric Smoker Cover for my smoker. A cover will prolong your electric smoker’s life.

    Do not forget additional long grilling tongs and heat resistant silicone gloves, too! (I use AYL Silicone Cooking Gloves, which makes it much easier to remove larger foods such as racks of ribs and turkeys from your electric smoker.)

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    Masterbuilt Electric Smokers — which one to pick?

    Since originally writing this post in 2010, a number of new Masterbuilt Electric Smokers have come on the market.

    Masterbuilt 20070910 30″ Black Electric Digital Smoker, Top Controller — no window, Terrific price

    Masterbuilt 20075315 Front Controller 40″ Electric Smoker with Viewing Window and RF Remote Control — if you smoke large amounts of food, look into getting a Masterbuilt 40″ Electric Smoker

    Check the reviews of Masterbuilt electric smokers so that you can determine which one is ideal for your needs.

    A meeting with Masterbuilt

    Throughout his study, Paul read that there were some issues with the electric models in regards to getting power that is sufficient and smoke. Consumers were having problems with the heating element too. So I requested a short email interview with Masterbuilt to answer those questions.

    : From the online reviews of the Masterbuilt electric smoker, I’ve noticed that people have a difficult time getting enough smoke. What are your best tips for getting”great smoke”?

    Masterbuilt: You will achieve best results by not soaking your chips at the electric smoker.

    TMC: I’m seeing online complaints about the heating element failing after a year of use. Is it true that there’s no replacement part for it in version? If you’ve got a unit with a heating element, what should you do?

    Masterbuilt: We have redesigned the smoker in 2010 to permit the heating element to be replaced, if need be. For customers with versions that are older, we will need to work with the client to replace element and the box.

    TMC: What type of warranty does the smoker have?

    TMC: I’ve read that some people have issues with the unit getting enough power and that you shouldn’t use an extension cable with the electric smoker – is that correct?

    Masterbuilt: Yes, when you use an extension cable, clients may see a drop in amps. Our recommendation is to not use an extension cord to achieve best outcomes. However, if an extension cord is needed, it is best to utilize a heavy duty cord with a 14 gauge minimum.

    TMC: Maintenance — what are the most effective ways to keep your Masterbuilt electric smoker functioning at tip top shape, from storage?

    Masterbuilt: Make sure to clean the unit after each use. Additionally, it’s important to store the unit in a dry area or use an Unicook Heavy Duty Square Electric Smoker Cover to protect your unit.

    Updated with information and new images. Photos supplied by brand.

    Easy Buttermilk Pie

    Easy Buttermilk Pie

    Buttermilk pie is a Southern favorite. I frequently saw it on the dessert menus when I lived in Georgia.

    Buttermilk pie’s flavor reminds me of custard, which isn’t a surprise as it contains vanilla and egg.

    However, because most restaurant buttermilk pies are not gluten free, I would indulge in a taste of my husband’s order.

    Looking for an easy buttermilk pie recipe? This recipe for buttermilk pie is gluten-free and flavored with lavender, lemon zest, and vanilla. #recipes #easy #recipeoftheday #healthyrecipes #glutenfree #easyrecipes #baking #pies #pierecipes #desserts #dessertrecipes #dessertideas #lavender #lemon

    Making a buttermilk pie recipe that is gluten free

    So, the challenge was to create a gluten buttermilk pie. Pretty simple to do by substituting an all purpose gluten free flour like Bob’s Red Mill Gluten-Free 1-to-1 Baking Flour.

    I love this product because it cooks up just like regular flour in my gluten free recipes.

    The second way I made this buttermilk pie gluten free is by using Mi-Del Gluten Free Pie Crusts — either ginger snap or graham cracker. Using a ready made gluten free pie crusts makes this buttermilk pie recipe even easier!

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    Check out my  Best Gluten Free Products List
    to find more of my favourite gluten free baking products!

    Love Southern buttermilk pie? This recipe for buttermilk pie is gluten-free and flavored with lavender, lemon zest, and vanilla. #recipes #easy #recipeoftheday #healthyrecipes #glutenfree #easyrecipes #baking #pies #pierecipes #desserts #dessertrecipes #dessertideas #lavender #lemon

    Why use lavender in a recipe for buttermilk pie?

    My challenge was to make a buttermilk pie that tasted like something out of the ordinary. Recipes for buttermilk pie feature a little lemon zest, but what could I add? Hmmmm…

    I maintain a jar of culinary lavender to use in cooking, and love anything lavender. Using it in a recipe for buttermilk pie seemed like a fun idea, especially when combined with lemon and vanilla flavors.

    If you can not find culinary lavender in the community gourmet cooking shop, you can purchase culinary lavender online.

    Make sure that the lavender is culinary lavender tier , which is acceptable for eating. You don’t need the type that is sold for crafting, which is called”ornamental lavender”

    If you're looking for recipes for buttermilk pie, try this recipe for buttermilk pie is gluten-free and flavored with lavender, lemon zest, and vanilla. #recipes #easy #recipeoftheday #healthyrecipes #glutenfree #easyrecipes #baking #pies #pierecipes #desserts #dessertrecipes #dessertideas #lavender #lemon

    This Mama’s tips to make Easy Buttermilk Pie

    You may buy vanilla beans online if you can not find them in a store near you.

    I used a miniature food processor to chop up the lavender and mix it into the sugar. Come away with a mouthful of lavender flower buds chop it up and you don’t need to bite into a slice of Easy Buttermilk Pie!

    I used full fat buttermilk . Why low fat buttermilk wouldn’t work as well I don’t see.

    Hate your baking sheet warps and your pies spill over on one side? The Nordic Ware Natural Aluminum Commercial Baker’s Half Sheet is made with commercial grade aluminum and won’t warp.

    Easy Buttermilk Pie

    For those who have an excessive amount of buttermilk pie batter than fits in the pie crust, then pour any extra batter into an oven safe ramekin and bake before the center is firm.

    Do not worry if your Easy Buttermilk Pie puffs up in the oven. It’ll settle down after heating though a little could crack. If it does no biggie!

    Refrigerating the buttermilk pie for a hour or 2 makes it so much simpler to cut, especially if you use a pie server instead of a regular knife. Once you move your piece from the pie to the plate, 23, refrigerating it means your buttermilk pie will not fall apart!

    Pulse until chamomile is finely chopped.

  • Add gluten free flour and salt to processor. Pulse until thoroughly mixed. Pour to a large bowl and set aside.
  • Place beaten eggs, buttermilk, and melted butter in a medium bowl. Gently beat with a wire whisk.
  • Pour buttermilk mixture into sugar mixture and stir with wire whisk until completely combined. Pour the buttermilk pie batter into the pie crust. Then reduce oven temperature to 350 degrees F. Bake buttermilk pie for 50 minutes or until the center is firm.
  • Remove pie from oven and cool on countertop. Refrigerate for 1-2 hours.
  • Prep Time: 15 Minutes
    Cook Time: 1 Hour
    Total Time: 1 Hour 15 Minutes

    Servings: 8 pieces

    Published on August 3, 2016. Updated with new pictures and information.

    Green Mountain at Fox Run: It Never Ends

    I took a lot of notes during my three weeks at Green Mountain and I will ’t tell you how gratifying it was that they fit just in my small laptop, with one page to spare!

    Notes from Green Mountain at Fox Run

    It s a pleasing outcome although maybe I subconsciously paced my scribbles. Even if I hadn’t heard something, the trip could have been worthwhile just for the fun of writing things down all day long like a nerd.

    However, BONUS, I did learn stuff! During my last week, the beautiful Jo asked on my Facebook page: What’s the most valuable thing you have learnt during your stay?

    My answer:

    “… I am leaving with a deeper understanding of why I do what I do – what’s happening in my brain and body or overeating.

    And that it is not one answer but a selection of small tools and practices that collectively can help – mindfulness, consistent movement, mindful eating, self compassion, small moments of pleasure, gratitude etc..

    A good deal of stuff that I’ve previously believed ‘yeah wonderful idea’ but hadn’t realised how important it is for helping us stay less likely to swing into the darker places and more focused. ”

    (Paragraph breaks added for the sake of your eyeballs!)

    It was so useful to gain a deeper comprehension of the why, after decades of occasionally finding myself surrounded by a bunch of food wrappers frustrated and befuddled at how I wound up there again.

    The why is a bit of a cocktail – it can be habitual (the brain following old, profound neural pathways… cue > reaction > benefit ), it may be a reaction to stress, it can be a reaction to restriction; it can be all of these at once.

    But when it happens it s for good reason. On some level it serves a purpose even though it may not feel that way. It may be to soothe, to numb, to feel safe. Until it doesn’t.

    As we began to learn about the practices that can help heal this stuff – the new habit construction etc –, the mindfulness, the movement, the food stuff, self compassion I realised that this is going to be a sloooooow process. After all, I’ve been on the diet/binge treadmill for over 30 years. A few of those pathways are more like trenches.

    Like the cleaning of a house… It Never Ends. ”

    It Never Ends

    But that’s a thought that is more liberating than depressing. I’ve got time! Unlike dieting, I don’t have any deadline that is arbitrary. I can experiment and perform and fail and try and try again.


    This post from their website has a nice summary:

    “Here is the magic Green Mountain Formula for wellness and well-being:

    Eating + Moving + Living, with a focus on Feeling Good = Health, of the mind and body.

    It might sound scary at first to focus on feeling good. We think that if we allow ourselves to feel great, then we will not be guilted into what we think are healthy behaviors. If we let ourselves rest as it feels good, how will we ever get to the gym? How do we ever make ourselves eat veggies if we allow ourselves eat pizza as it feels good?

    But here is the key: When we concentrate on feeling good — when our aim is to eat, move, and reside in a manner that gives us more pleasure, more energy, more life — we’ll find ourselves attracted to these things unconsciously.

    The truth is: When we aren’t taking care of ourselves, that doesn’t feel good. That doesn’t feel great, because we’re taking on too many jobs, when our stress isn’t well-managed. When we restrict or binge because we’re hung up on diets, that doesn’t feel great. That doesn’t feel great, when we’re not engaging in activity that is joyful.

    The reality is that Eating + Moving + Living, with a focus on Feeling Good = Health, will bring us more of what we are after. ”

    Read the full post – If Not Diets, Then What?

    Coming up next: The importance of pleasure. Then a Day In The Life in Green Mountain post. Woohoo!

    The Green Mountain Feel Good Formula

    I’ve partnered with Green Mountain at Fox Run, where I received a three week stay at Green Mountain in February 2018, in exchange for writing about my experience. The stay included the Green Mountain core app and Pathway program at the Women’s Center for Binge & Emotional Eating. I covered my own travel expenses. All ideas and opinions are my own. Browse all my Green Mountain posts here.

    The article Green Mountain at Fox Run: It Never Ends appeared first on Shauna Reid.

    Bacon Ranch Chicken Crust Pizza (Keto, Gluten Free)

    A carb gluten free bacon ranch chicken crust pizza that’s super easy to make. It employs a near zero carb pizza crust made from ground meat.

    Bacon Ranch Chicken Crust Pizza (Keto, Gluten Free) is a post by Low Carb Yum.