Before you pick up that cupcake, STOP! Consider the consequences and remember how uncomfortable and bad you felt after you binged on junk food after emotional eating. Really consider if that box of cupcakes is worth feeling awful about later on. Try having a visual reminder why you shouldn’t eat such as those new SKINNY JEANS or the invitation to your high school reunion or even a picture of yourself that you don’t like. Give it some though. Need another strategy? Try this. Think about how hungry you really are. This is a way to figure out if you are eating because you are truly hungry or if you are eating for emotional reasons. Rate your hunger level from 1 (stuffed!) to 8 (starving!). Maybe you need to give it some time. If you are still hungry after 30 minutes has passed, then make the smart eating decision. Snack on the better alternative. Instead of eating the cupcake, reach for fruit parfait with fresh, sweet fruit and Greek yogurt. Also, you can stabilize your mood and lessen the cravings by eating meals that have high quality carbs, such as wholes grains and fruit, and healthy fats, such as nuts, eggs, olive oil, and fish. Another way is to talk to a friend or go hang out with your family. Our lives are so crazy and hectic that sometimes we tend to forget about the people we love. When you have a great support system, you don’t need to turn to food for a pick-me-up. Go hang out with your friends, take your mom and dad out to lunch, do a little catching up with your siblings!

You can do it! But don’t be too hard on yourself. If you slip-up once, don’t beat yourself up because then you’ll just continue to binge and you’ll just keep feeling worse. Don’t let that be an excuse to pig out on all the junk food you want. It’s one big cycle and it’s time for you to break that cycle!

How It Works: Do 1 set of each move then repeat the series 2-3 times. Try to complete this circuit 3 times a week. Feel free to print out this workout or replay the YouTube video at the link below.

http://www.youtube.com/watch?v=emPzd_GyAco

You’ll Need: Dumbbells (you may substitute with water bottles or canned goods) and plenty of space to workout. A mat is optional.

1. Desk/Mountain Climbers (works out your legs, shoulders, and chest)

Modified Version (Desk Climbers): Place hands firmly on the edge of your desk. Take a few small steps back until you are leaning slightly on the desk. Lift your right leg up towards your chest and jump as you switch legs. Do this 30 times for both legs. Remember to keep your back straight and core tight the whole time!

Challenge Yourself with Mountain Climbers: Start off in a push up position and bring your right leg up towards your chest. Jump as you put your right leg back and bring your left leg towards your chest. Remember to keep your back straight and core tight! Do this 30 times for both legs.

Kratina (2006) also suggests to consider the following questions to determine if you are dealing with orthorexia:

• Do you wish that occasionally you could just eat and not worry about foot quality?
• Do you ever wish you could spend less time on food and  more time on living and loving?
• Does it sound beyond your ability to eat a meal prepared with love by someone else — one single meal — and not try to control what is served?
• Are you constantly looking for the ways foods are unhealthy for you?
• Do love, joy, play and creativity take a backseat to having a perfect diet?
• Do you feel guilt or self-loathing when you stray from your diet?
• Do you feel in control when you eat the correct diet?
• Have you positioned yourself on a nutritional pedestal and wonder how others can possibly eat the food they eat?

Determining whether one has orthorexia may be very difficult because we are taught and encouraged to eat healthy. Furthermore, anyone with any kind of eating disorder may not recognize that they have a problem. This will make receiving treatment difficult. But if you or someone you know may have orthorexia or any eating disorder, please encourage them to seek treatment for their physical, emotional and mental well-being.

For more information about orthorexia nervosa, please go to the National Eating Disorder Association website, http://www.edap.org, or the Orthorexia webpage created by Dr. Steven Bratman, www.orthorexia.com.

Reference:

Kratina, K. (2006). Orthorexia nervosa. National Eating Disorder Association, Retrieved from http://www.edap.org

http://www.youtube.com/user/SkinnyJeansWorkout#p/a/u/2/OgAJ87dFcxc

1. Core lift & lunge with glute squeeze

[a] Pick up your dumbbells for balance. [b] Lift your left leg up to a 90 degree angle and hold. [c] Bring the left leg back and lunge. [d] Bring yourself up and lightly kick your left leg back. [e] Do the move 15 times on each leg. *Remember to keep your spine straight and core engaged.

2. Balance Deadlift

[a] Find your balance by finding something to focus on. Beginners can hold onto a sturdy chair. [b] With spine straight, bend downwards holding your dumbbells in front of you while slowly lifting your left leg back. [c] Repeat 15 times on each leg. *Only bend forward as far as you can. Do not bend over too far to the point that you lose your balance.

3. Plank side lunge (dumbbells are not needed for this exercise)

[a] Get down on plank position. [b] Step out to the side with your left leg, shifting your weight onto that leg. [c] Bring the left leg back into the plank position. [d] Repeat with the right leg. [e] Do 15 times on each leg.

4. Shoulder glute bridge with leg lift (dumbbells are not needed for this exercise)

[a] Lie on your back and lift your buns up to a bridge position. [b] Bring your left leg upward, keeping your body in a bridge position (For beginners, have your left leg slightly bent. Challenge yourself with by trying to keep your left leg straight). [c] With your left leg still up, use your buns to pulse up and down. [d] Pulse 15 times and repeat on right leg.

5. Side lying leg lift (dumbbells are not needed for this exercise)

[a] Lay down on your left side with your left hand supporting your head and your right hand in front of you for balance. [b] Bend your left leg and keep your right leg straight out with your feet flexed. [c] Pulse your right leg up and down. [d] Do 15 times and repeat on other leg.