This week in clinic I spoke to several patients who told me they are "binge eaters". My first question was of course "How do you know?". One of the patients told me that she had consumed about 8 boxes of crackers and could not stop. She made a run to the grocery store at 10 p.m. to pick up her favorite crackers. The other patient told me she had eaten over 5 packages of frosted oreos. I was amazed. Who could eat that much and wouldn't you get awfully sick? A binge eating episode typically lasts around two hours, but some people binge on and off all day long. Binge eaters often eat even when they're not hungry and continue eating long after they're full. They may also gorge themselves as fast as they can while barely registering what they're eating or tasting. Are you thinking you may be a binge eater? Well here are a few of the features according to the binge eating website:

• Frequent episodes of uncontrollable binge eating
• Feeling extremely distressed or upset during or after binging
• No regular attempts to "make up" for the binges through vomiting, fasting, or over-exercising.

People with binge eating disorder struggle with feelings of guilt, disgust, and depression. They worry about what the compulsive eating will do to their bodies and beat themselves up for their lack of self-control. They desperately want to stop binge eating, but they feel like they can't. According to the National Institutes of Health, 2 percent of all U.S. adults suffer from compulsive overeating, which makes binge eating disorder more common than bulimia or anorexia. Unlike other eating disorders, which primarily occur in women, binge eating disorder also affects a significant number of men. Binge eating usually begins in late adolescence or early adulthood, often after a major diet. But most people don't seek help until much later when weight gain from their binge eating is causing health problems.

• When I see patients with binge eating issues I usually ask them these questions first.
• Do you think about food all the time?
• Do you eat in secret?
• Do you eat until you feel sick?
• Do you eat to escape from worries or to comfort yourself?
• Do you feel disgusted or ashamed after eating?
• Do you feel powerless to stop eating, even though you want to?

The more of these questions you answer yes to the more serious your binge eating may be. How do you stop binge eating? Well the first thing you must do to stop it is to admit it. Once you can admit it, you would be wise to meet with a counselor and a dietitian. Usually the three of you can put together a plan to help you stop binging. Here are some quick and easy tips to get you started on Saying "no" to binging:

1. Eat regular meals throughout the day. Try not to get "overly hungry".
2. Take time to nurture yourself daily. These are self rewards. Never use food as a reward. Have a list of things to do when you want to eat such as call a friend, get a manicure, get a massage, go to the bookstore, knit something, play an instrument, go outside for a walk, get your hands dirty in the garden, etc...
3. When you have a problem write it down. Talk to a friend about it. Google parts of the problem to help come up with ideas for solving it. Keep a diary and look at what you did in the past to solve problems like this one (most problems are repetitive).
4. Become aware of situations that will put you in a awkward situation. Don't put yourself in a bakery if you love pastries and muffins. This is not being a good caretaker of YOU.
5. When you want to use the "fix of food" set the time and wait for ten minutes.
6. Gargle with mouthwash, brush your teeth, think of a ugly scene like lard in your blood and clogging your heart. Whatever it takes to not eat that "trigger food".
7. Remind yourself that you are the "boss" of you. That you can get through this and that it will go away if you just breathe and change your scenery.

We all have weaknesses and problems in some area of our lives. Just because you binge eat doesn't mean you have to stay a binge eater. You may find you are out of control with one meal, but that doesn't mean you have to stay out of control for the next one. A binge lasts two hours, so how about if we say "the third hour is the magic hour". The third hour we get back on track and binge no more. You can do this! Start today!

MJo