Freedom From Emotional Eating and Weight Obsession
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Ellen Shuman is an experienced Coach who specializes in helping people overcome emotional eating, compulsive eating, binge eating disorder, and food addiction. She is the founder of A Weigh Out & Acoria Binge Eating Disorder Treatment (1993-present), Past President of the Binge Eating Disorder Association (2011/2012), and Co-Founder of the Academy for Eating Disorders Special Interest Group on “Health at Every Size”, ellen@aweighout.com, 513-321-4242.
I woke up very early this morning and immediately knew today I was at risk for binge eating. I was feeling that antsy, anxious, “it’s just a matter of time before I give in and eat” feeling. It’s a feeling we emotional eaters feel everywhere in our body. It’s a palpable state of risk that every binge eater knows well!
The food thoughts had started…
I asked myself my usual questions,
“What am I asking the food thoughts and the food to do for me?”
“Why am I feeling at risk right now ?”
The answers to those questions are not always obvious but today I knew.
Today is the
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Just when I thought I had a personal “eating style” that’s healthy, mindful, and helps reduce my vulnerability to emotional eating, more studies hit the news suggesting the foods I enjoy…even the multivitamin I take… may be hazardous to my health. OY!
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CILANTRO/CORIANDER 
Coriandrum sativum
Family: Apiaceae (or Umbelliferae), commonly known as carrot or parsley family
Leaves are called cilantro and the seed is called coriander. They can’t be used interchangeably. Cilantro has a flavor profile that is citrusy and “green”. And if you use too much, it tastes like soap! That’s why I think some people don’t like cilantro. We use cilantro in Asian, Middle Eastern, Indian and Southwestern dishes. The stems of cilantro are always tender enough to use, and the root is very strong flavored and used in Asian and Indian dishes.
Coriander is the seed of the plant and has a lemony taste. I use it in marinades, with poultry, and with root vegetables.
Growing:
Cilantro does best in cooler, sunny weather, and the funny thing about cilantro is that it can’t be pinched back a lot like, say, basil, as it doesn’t recover. Plant it in now in early spring and then make successive plantings every few weeks for a continual harvest. The leaves start out nice and large, like flat leaf parsley, but lacier, then they get smaller and smaller and wind up almost fern like as the plant begins to flower and then goes to seed.
You can also plant the seeds in the fall – just sprinkle them with soil and let them sleep all winter long. They’ll be among the first herbs to sprout in the spring.
Health benefits:
Cilantro contains calcium and will help remove heavy metals, like lead, from the body. It contains antioxidants and leaves have antibacterial activity against Salmonella. It is good for helping blood sugar stabilization and coriander seeds were found in a study to help lower cholesterol and triglycerides.
Carol’s Chicken Diablo
From best friend Carol Spry Vanover, who loves good food with a healthy twist. Here’s my adaptation:
1 can cream of mushroom soup, regular or low fat
1 cup salsa
1 teaspoon cumin
2 pounds boneless skinless chicken breast halves
1 (14 oz.) can quartered artichoke hearts, drained
1 (2 1/4 oz.) can sliced black olives, drained
Salt and pepper
Fresh cilantro to taste
Mix soup, salsa and cumin. Put chicken in spayed 9×13 baking dish. Bake at 3500 for 20 minutes. Arrange artichoke around chicken. Pour soup mixture over top, sprinkle with olives. Bake 20 to 30 minutes, until chicken is done, no longer pink in center. Season to taste and sprinkle with cilantro. Carol says: “A very tasty side dish is any Mexican style rice. I usually cook the rice in chicken broth and add typical Mexican flavorings and black beans.”
Tips from Rita’s garden:
Santo has high leaf production and is very slow bolting. Glory has strong aromatic flavor, great in salsas, grows well in warmer areas. Delfino has leaves that look like dill, is slow to bolt, and is very flavorful.
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Rita Nader Heikenfeld, CCP, CMH, is a Certified Culinary Professional and Certfied Modern Herbalist, educator, author, founding editor of www.Abouteating.com
a popular website that showcases her many interests in healthy living.
My relationship with food has been a complicated one, to say the least.
With all the struggles I have had in the past with using foods to stuff feelings, I just love it when I read the latest list of ”Super” foods touted as “good for you” and I actually like those foods…and eat them regularly! Feels like a victory over my past binge eating disorder!
I love dark chocolate, almonds, blueberries, oatmeal, and steamed veggies (apparently, better for you than raw–who knew?). I use olive oil and would be willing to try pinto beans and sterol-fortified OJ, along with the other foods Real Age says will keep my heart healthy and help me live a little longer and maybe well-er.
Read more about all 10 food recommended in Real Age’s Top 10 Foods to Lower Cholesterol. Bon Appetit!
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Ellen Shuman is a Life Coach who specializes in empowering people who are working on emotional and binge eating recovery. She is the founder of A Weigh Out & Acoria Eating Disorder Treatment, Immediate Past President of the Binge Eating Disorder Association (BEDA), and Co-Founder of the Academy for Eating Disorders Special Interest Group on “Health at Every Size”, ellen@aweighout.com
Last night, I was telling my friend Heather that I’d had one of those weeks where the littlest things ticked me off.
For example,
I used to get angry like that a lot, back in the days when I lacked healthy skills and tools to manage my emotions (especially bad when I was PMS-ing). Back then, all I knew to do was stuff those emotions down with food. But today I have skills and tools that work so much better than emotional eating. So what was up?
Last night my friend Heather hit the nail on the head! She said, “The same thing happens to me when I don’t exercise. It’s like I get all this pent up energy in my body and 
it has to go somewhere. So, it comes out as anger.”
Immediately, I knew that she was right on! I had not gotten any real exercise last week…just very quick walks with my dog to take care of business. Exercise is still something I have to remind myself to build into my life. For me, getting exercise still does not come to mind naturally, like it does for some people…and to be honest, while I appreciate the importance of it, I still don’t enjoy exercise or make it priority, even though I have learned it makes me feel so much better. This is something I’m still working to improve…
So, when I got home last night my dog Emma and I went for a real walk! I felt better, my mood felt lighter, almost immediately.
Today, we’ll do even better. We’re going to the park!
What role does exercise play in determining your mood?
(Want to learn more about the emotional regulation skills and tools I teach. Check out the Free Trial in our Members’s Circle.)
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Ellen Shuman is a Life Coach who specializes in empowering people who are working on emotional and binge eating recovery. She is the founder of A Weigh Out & Acoria Eating Disorder Treatment, Immediate Past President of the Binge Eating Disorder Association (BEDA), and Co-Founder of the Academy for Eating Disorders Special Interest Group on “Health at Every Size”, ellen@aweighout.com
______________________________
Ellen Shuman is a Life Coach who specializes in empowering people who are working on emotional and binge eating recovery. She is the founder of A Weigh Out & Acoria Eating Disorder Treatment, Immediate Past President of the Binge Eating Disorder Association (BEDA), and Co-Founder of the Academy for Eating Disorders Special Interest Group on “Health at Every Size”, ellen@aweighout.com
______________________________
Ellen Shuman is a Life Coach who specializes in empowering people who are working on emotional and binge eating recovery. She is the founder of A Weigh Out & Acoria Eating Disorder Treatment, Immediate Past President of the Binge Eating Disorder Association (BEDA), and Co-Founder of the Academy for Eating Disorders Special Interest Group on “Health at Every Size”, ellen@aweighout.com
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