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SOULFOOD Slow down, savor and stop feeling guilty By Jen Motl For The Free Lance-Star 1.

Handling emotions leads to healthier eating

Date published: 7/9/2006

For many folks, the key to managing weight isn't so much figuring out what to eat but how to deal with emotions.

Feeling stressed, bored, sad, excited or even happy leads many women and men to the refrigerator or drive-through, even though they're not hungry.

As the pounds add on, emotional eaters often resort to counting calories. But food plays a less important role than you might think in the 10 keys to overcoming emotional eating.

Health at every size

Strange as it sounds, if you have emotional-eating issues, forget about your weight. Instead, focus on healthy behaviors.

When people focus on their weight, they often feel ashamed or sad, and these emotions can trigger eating binges. So throw out the scale.

Instead of pounds, keep track of healthy behaviors such as being physically active for at least 30 minutes a day.

Heavy people can be fit. In fact, large people who are physically active often have healthier cholesterol and blood pressure than skinny couch potatoes, studies show.

Handle emotions

If you eat when you're not physically hungry, ask yourself what you are really hungry for. It's exciting when people discover that they don't need food to satisfy their emotional hunger for downtime, companionship, meaning, spirituality, security or other needs.

Some folks can work things out on their own, journaling or talking about their feelings with a trusted friend. I also recommend reading "The Tao of Eating: Feeding Your Soul Through Everyday Experiences with Food," by psychologist Linda R. Harper. The book discusses ways to be in tune with your body's needs, and aims to put people on the path to normal, joyful relationships with food.

I also recommend making a list of quick things you can do to soothe yourself when you're feeling vulnerable. My personal list includes bubble baths, deep breathing, talking with my husband, calling friends or family, prayer or meditation, petting my cat and walking along the lakeshore.

Your list will be different. For ideas, visit adm.monash.edu.au/community-services/assets/docs/counselling/selfhelp/nuture.pdf.

If you feel out of control, consider therapy. A therapist can help people deal with painful emotions and worries they've been stuffing down with food. A therapist also can teach tips to cope with stressful relationships, finances, body hatred and other problems. A therapist who specializes in eating disorders may be most helpful, even for people who don't have a full-blown disorder.

JENNIFER MOTL is a registered dietitian. Formerly of Fredericksburg, she now lives in Wisconsin.

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Date published: 7/9/2006