Binge Dieting
172 episodes - English - Latest episode: 3 months ago - ★★★★★ - 290 ratingsThis podcast by Dietitian and Integrative Health Coach Betsy Thurston will cover practical ways to manage weight and eating challenges. You will learn how to stop binge eating, control weight without dieting, and develop a new relationship with eating, food, and your body. See www.betsythurstonrd.com for additional information
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Episodes
How risking disapproval can help you lose weight
March 20, 2018 18:10 - 29 minutes - 26.7 MBBetsy Thurston MPH RD tackles two distinctly different topics in this podcast. First, she briefly presents a review of the basics about carbohydrates, protein and fats and how to choose what to eat. Second, using examples of clients she has worked with, she describes how setting a goal of risking disapproval from others can help with efforts at weight loss. One key concept and one key word is essential for success, which she explains at the end of the podcast
Be Gentle With Yourself.
February 24, 2018 16:57 - 36 minutes - 33.7 MBBetsy Thurston MPH RD talks about the importance of being gentle with yourself, especially when under the influence of the parts of us that make us feel shame or frustration or fear. She talks about the model of internal family systems and how to recognize the parts triggered in the fight and flight response, with ideas about how to respond to them.
MINI PODCAST: Procrastination. The I'll start tomorrow problem
February 03, 2018 18:06 - 24 minutes - 22.6 MBBetsy Thurston MPH RD identifies the 6 most common reasons why people procrastinate working on their health and eating goals. She provides specific ideas on how to start reversing the procrastination problem.
MINI PODCAST: Procrastination. The I'll start tomorrow problem
February 03, 2018 18:06Betsy Thurston MPH RD identifies the 6 most common reasons why people procrastinate working on their health and eating goals. She provides specific ideas on how to start reversing the procrastination problem.
How to lose weight with intuitive eating
January 07, 2018 02:31 - 42 minutes - 39.2 MBBetsy Thurston MPH RD discusses the fine print of intuitive eating for those who have tried unsuccessfully to use it as the non diet approach to weight loss. Self acceptance is also touched on as the fundamental piece of the weight loss puzzle.
What you need to know and what you need to do
December 02, 2017 19:47 - 24 minutes - 22.2 MBBetsy Thurston MPH RD addresses the questions of what to eat, how to get back on track and how to have success with weight struggles. She looks at two separate areas: realm of what to DO and also what you need to KNOW in order to succeed. This podcast has a lot of practical information while also looking at the big picture!
How to Reduce Anxiety. Food Goals and Authenticity Goals at Odds
October 08, 2017 20:46 - 24 minutes - 22 MBBetsy Thurston MPH RD talks about how to calm the fears and emotions that arise when we try to be a more authentic person or to set boundaries. She describes three different clients, their food and eating goals, and their experiences when feeling exposed or scared and with setting boundaries. She teaches an effective tool for calming anxiety in the moment.
Is denial the reason you can't change your behaviors?
September 25, 2017 00:04 - 24 minutes - 22.3 MBBetsy Thurston MPH RD talks about denial and how it plays out to keep you in old patterns and to sabotage success. She describes specific clients and how their subconscious or conscious patterns of denial get in the way.
All or nothing Eating. I'm either all in, or I'm all out
August 13, 2017 19:44 - 18 minutes - 17.1 MBBetsy Thurston MPH RD provides 4 steps and equation to help listeners recover from the trap of all or nothing dieting and all or nothing eating.
All or nothing Eating. I'm either all in, or I'm all out
August 13, 2017 19:44Betsy Thurston MPH RD provides 4 steps and equation to help listeners recover from the trap of all or nothing dieting and all or nothing eating.
Do your values align with your eating behaviors?
July 22, 2017 21:06 - 15 minutes - 14.1 MBIn this 15 minute podcast Betsy Thurston MPH RD talks about work with a specific client and her efforts to improve her relationship with eating and reduce her pattern of chronic dieting. Several important questions are posed to help listeners improve their personal relationship with dieting, eating, and food.
MINI PODCAST How to stop anxiety in the world of dieting and binge eating
July 15, 2017 20:20 - 13 minutes - 12.5 MBBetsy Thurston MPH RD begins her series of short podcasts with the topic of anxiety. She uses the stories from clients in her practice who are stuck in fear or regret over eating too much or gaining weight or feeling out of control. You can contact her at [email protected] to make a skype appointment.
Structuring meals for success from unhealthy eating patterns
June 04, 2017 22:29 - 52 minutes - 48 MBStructuring Meals & Managing Intrusive Thoughts About Food Many people are struggling with losing or maintaining weight. As eating becomes a coping mechanism, you might find yourself turning to food whenever stressed, sad, upset, tired, overwhelmed, angry, or bored. The truth is, you cannot satisfy your emotional hunger with eating because it is a different type of hunger. Even if you strictly follow a diet, you will soon return to your unhealthy eating patterns. In this episode, I share...
What Should I be eating? What is the best diet for health?
May 18, 2017 21:08 - 38 minutes - 34.9 MBBetsy Thurston MPH RD reviews the basics of the best way to eat for health before reposting her podcast on this topic from 2014.
Anxiety, Lifetraps, Weight and Eating problems and what to do about it
May 02, 2017 02:26 - 44 minutes - 41 MBBetsy Thurston MPH RD takes a hard look at anxiety and how it plays a role in her own life and in the life of some of her clients. She explains Lifetraps, which are patterns of unconscious behavior discovered by psychologist Jeffrey Young and his coworkers. Before healthy eating patterns can be achieved anxiety needs to be kept in check!
Rules for Eating. How to have a healthy relationship with food
March 06, 2017 03:34 - 40 minutes - 37 MBBetsy Thurston MPH RD covers a review of some of the basic concepts necessary to have a healthy relationship with food. At the end of the podcast she reads an interesting piece on life called "Here is Your Assignment"
Healing physical ailments, pain, and cravings using a mindbody approach
January 09, 2017 15:41 - 58 minutes - 53.5 MBBetsy Thurston MPH RD talks about the work of Dr. John Sarno and explains how to use his method to cure certain physical ailments as well as cravings for sugar and carbohydrates. The podcast focuses on his transformative technique for healing back pain, migraine, IBS, chronic fatigue, and a host of other problems in the body. Betsy talks about his protocol and merges them with the healing techniques of IFS (inner family systems) therapy.
Using IFS therapy to heal problems with eating
November 20, 2016 01:47 - 1 hour - 55.9 MBBetsy Thurston MPH RD talks again about Internal Family Systems therapy as a way to reduce problem behaviors and anxiety around eating issues. She investigates the various components of IFS, specifically looking at some of the most common parts that she sees in her private practice. These include the caretaker, the binge eater, the sad part, and the angry part.
The triangle of perfectionism, binge eating, and shame in systems therapy
September 22, 2016 19:13 - 52 minutes - 49.2 MBUnderstanding the Triangle of Perfectionism, Binge Eating & Shame We all have a family that lives inside of us, which each member showing up as voices, urges, sensations, or images. These inner voices can be your harshest critics and worst enablers yet they’re trying desperately to help you. When it comes to binge dieting, understanding and finding these parts of us through a lens of compassion will take you one step closer to healing. In fact, it will ultimately completely heal you. T...
How to Care About Your Goals
August 06, 2016 23:03 - 48 minutes - 44.6 MBBetsy Thurston MPH RD talks about the critical skill of loving yourself. She talks about certain clients and their struggles with motivation and their inability to find self worth. Various skills are discussed with practical suggestions on how to change into a happier person.
Recipe Ideas for Lunch and Dinner
July 03, 2016 23:14 - 51 minutes - 46.9 MBBetsy Thurston MPH RD talks about the value of keeping nutritious and satisfying meals on hand. She provides 9 recipes that listeners might enjoy.
Using DBT therapy to stop unhealthy eating patterns
June 06, 2016 02:24 - 50 minutes - 46.4 MBBetsy Thurston MPH RD presents an overview of DBT therapy as it is used to treat problems with eating. She incorporates the basics of intuitive eating into the discussion and offers several practical tools that can be used immediately.
Managing the gap between thinking about food and eating food
May 07, 2016 04:57 - 41 minutes - 38.3 MBBetsy Thurston MPH RD talks about the space in time in between thinking about a craving for food and actually eating it. For people who feel under the spell of compulsive eating, this is the all important gap, where there is an opportunity to intervene. If you can be aware of if you can have a better chance to manage food cravings.
The art form of weight loss, intuitive eating, and easy cooking
March 27, 2016 18:32 - 58 minutes - 54 MBBetsy Thurston MPH RD talks about the art form of weight loss, with a step by step example of how to apply intuitive eating practices practically. In the last section of the podcast specific ideas are covered regarding cooking and easy, last minute meal ideas.
Mothers, the Mom-Child relationship, eating and food
February 26, 2016 20:27 - 59 minutes - 54.2 MBBetsy Thurston MPH RD talks about the mother-child relationship and its potential influence on eating concerns and body image. This is a conversation about specific comments and beliefs as reported from clients, and how to look at possible methods of responding differently.
Personality and Eating: Understanding the basis of problems with eating
February 01, 2016 01:01 - 1 hour - 58.3 MBBetsy Thurston MPH RD talks about a powerfully accurate and helpful system of personality typing that sheds light on dysfunctional eating patterns. She gives an overview of all personality types in the enneagram and highlights the people pleasing, helper personality. The podcast gives suggestions on how all types can work with this system to improve their relationship with eating. Specific examples of several clients and how their personality type had an influence on eating behaviors are ...
3 Things to do more of and 3 Things to do less of
January 09, 2016 20:35 - 54 minutes - 49.7 MBBetsy Thurston MPH RD outlines 3 things to do more of 3 things to do less of in order to reverse problems with eating and weight. In the second half of the podcast she presents a case study of Karen (name has been changed), who came for help with weight and dieting.
Change your eating behaviors with a mental movie
November 26, 2015 16:45 - 32 minutes - 29.5 MBBetsy Thurston MPH RD talks about how and why to make a mental movie with the behaviors you want in your life. She gives specific examples of mental movies that might work for you.
Meditation and the Journey of my Son: Hope and Discipline
November 04, 2015 21:00 - 47 minutes - 43.7 MBBetsy Thurston MPH RD shares a very personal story about her son and how meditation has been enormously helpful with his struggles with addiction, anxiety, and life. This is part two of the benefits of meditation and mindfulness, and it includes a short guided meditation at the end.
The best tool to improve your eating patterns
October 10, 2015 19:15 - 48 minutes - 44 MBBetsy Thurston MPH RD presents perhaps the best tool available to help shift your disordered eating and thinking patterns so that you can get back on track. This is part one of using mindfulness techniques in the journey towards food and weight issues.
Examine and rewrite your story in order to stop food and diet obsessions
September 20, 2015 18:40 - 40 minutes - 36.8 MBBetsy Thurston MPH RD talks about the thoughts and beliefs that might be lurking underneath and fueling the habit of binge eating, compulsive eating and compulsive dieting. The podcast talks about practical ways to change thoughts and beliefs in order to become a more mindful and intuitive eater.
How to Stop Your Negative Self Talk and Judgments
August 22, 2015 15:39 - 39 minutes - 36 MBBetsy Thurston MPH RD talks about the role of negative self talk and judgement and how changing this habit can make an enormous difference in the journey towards healthier eating behaviours. Betsy provides several specific tools to help listeners begin this process.
Risk leaving your comfort zone in order to end up where you want to go
July 17, 2015 04:05 - 59 minutes - 54.7 MBBetsy Thurston MPH RD talks about the importance of risk as you correct your old habits and begin re-evaluating your beliefs. The idea is to begin to try new ways of eating and thinking about food (and life) that could help get you where you need to go on your journey towards freedom from the struggle. At the end of the podcast the talk turns to the concept of surrendering to what "life" might want or need from us.
Binge Eating is only a habit and you do have control
June 26, 2015 21:42 - 46 minutes - 42.2 MBBetsy Thurston MPH RD talks about the approach to recovery that was presented in the book , "Brain Over Binge" by Kathryn Hansen. In this book the theory is that we absolutely have control over binge eating and that sometimes more in-depth therapy is unnecessary. Betsy talks about the key points in this book and how these ideas compare to other more common recovery models.
"I'll start tomorrow!!"
May 31, 2015 19:20 - 41 minutes - 37.7 MBBetsy Thurston MPH RD talks about procrastination and how it works to keep us in the cylce of dieting and disordered eating. She presents specific ideas that can help this common habit. She talks about the concept of procrastination as its own addiction.
Awakening. Coming to Terms with our Eating and Food Dilemmas
May 09, 2015 16:37 - 34 minutes - 31.8 MBBetsy Thurston MPH RD talks about how to look at our food and weight and eating struggles from another perspective. Awakening is a powerful message that considers not only food issues but relationship and health and life dramas. Awakening increases our motiviation by decreasing our resistance.
Food Addiction, Binge Eating, and the Spiritual Solution
April 13, 2015 01:22 - 37 minutes - 34.6 MBBetsy Thurston MPH RD talks about binge eating from the perspective of addiction and the well-established solution of the 12 steps. She talks about the connection between food addiction and spirituality and the role of overeaters anonymous.
Calories Matter. You can learn to enjoy lower calorie foods
February 21, 2015 18:26 - 39 minutes - 36.1 MBBetsy Thurston MPH RD talks about calories and the importance of understanding calories while still maintainig a "diet-free" mentality. She talks about practical ways to reduce calories that could help with weight loss.
How To Enjoy Lower Calorie Foods
February 21, 2015 17:00 - 39 minutes - 36.1 MBJust because you’re having a salad doesn’t mean that you’re eating less. Sometimes, an order of salad can have more calories than a burger; calories matter, and calorie counting is an essential tool in weight loss. Knowing about the calories in the food you eat and opting for lower calorie alternatives can make a big difference in your weight loss journey. In this episode, I discuss why calories matter and the significant difference calories make in weight loss. I also share some calorie c...
How to get your brain working for you (rather then against you)
January 19, 2015 02:41 - 40 minutes - 37.4 MBBetsy Thurston MPH RD talks about brain research and gives specific tools and ideas to help you get more in control of your brain. Hopefully weight and health issues will then be more easily resolved.
Handling special occasions, family drama, and practicing forgiveness
January 03, 2015 22:12 - 36 minutes - 33.4 MBBetsy Thurston MPH RD talks about the eating struggles typical with holidays and special occasions and what to do when "excuse brain" surfaces. She offers a powerful tool to help deal with strong emotions and with any life drama that might get in the way.
Excuses, Resistance and Self Sabotage
November 16, 2014 23:05 - 35 minutes - 32.6 MBBetsy Thurston MPH RD talks about the perils of the "excuse-brain" and what to do about it. She provides a practical tool to use to begin to tackle the problem of listening to the barage of excuses that get in the way of success.
Feeling like you don't fit in or like you're an outsider may cause eating
November 01, 2014 17:27 - 22 minutes - 20.3 MBBetsy Thurston MPH RD talks about the comment feelings of being an outsider and how this may lead to eating. Learning how to recognize these thoughts and to reframe them can help.
Finding pleasure in life, in food, and in the weight management journey
October 04, 2014 13:16 - 32 minutes - 30.1 MBBetsy Thurston MPH RD talks about the importance of incorporating more pleasure into your life and into the experience of eating. To manage your weight and your eating it's critical to seek out that which makes you happy.
What's in my pantry, How to set up your kitchen for success at healthy eating
September 21, 2014 02:49 - 47 minutes - 43.2 MBBetsy Thurston MPH RD talks about how to increase your chances for healthy eating by planning ahead and setting up your house and environment for success. Betsy also will tell you what she has in her pantry, in her refrigerator, and in her freezer!
Dealing with the Good/Bad, Safe/Unsafe Food Dilemma
September 02, 2014 00:47 - 33 minutes - 30.5 MBBetsy Thurston MPH RD talks about the common habit of making a mental category with food, and assigning it a value which is either good or bad. This black and white thinking often creates overeating and stress and does not encourage healthy eating behaviors.
Reducing anxiety and impulsive food decisions by accessing your "wise mind"
August 15, 2014 12:50 - 29 minutes - 27.4 MBBetsy Thurston MPH RD talks about how to access your wise mind when in the moment of emotional eating or distress. Wise Mind comes from a branch of therapy called DBT therapy and is an effective way to teach yourself how to manage your emotions and impulses without acting on them.
Successfully navigating eating at restaurants and parties
August 01, 2014 15:02 - 45 minutes - 41.4 MBBetsy Thurston MPH RD talks about tips and ideas which can help from over-eating at restaurants and at parties.
Finding pleasurable movement and exercising without resistance
July 18, 2014 13:55 - 35 minutes - 32.9 MBBetsy Thurston MPH RD talks about the importance of exercise and physical movment on the journey towards acheiving optimal health and weight status. The key is in finding a way to move that you enjoy and that you will sustain.
Managing Energy and Emotions Part Two
July 04, 2014 14:12 - 34 minutes - 31.2 MBBetsy Thurston MPH RD continues the discussion about managing energy and emotions, and presents a powerful and simple tool called the Sedona Method.