Introduction

October 2011

Greetings! I'm glad you found me and my book Transcending the Everyday Temptations of Overeating. If you look to the right-hand column, you'll see categories to click on. Excerpts from the book begin immediately below. 

Introduction

Excerpt from Transcending the Everyday Temptations of Overeating 

Many years ago, I naively set myself to the task of finding a solution to the problem of overeating. I figured I should take control of my life and re-invigorate my motivation to eat well and lose weight. After selecting a diet and exercise program, I shored up my willpower and vowed to be vigilant in healthful eating behavior. I also believed that a religious discipline should be added to the effort. Armed with all of this, I thought I'd soon achieve permanent weight loss and be able to share my success story with others. I had no idea what I was in for.

There was so much I didn't know. I didn't know that my problem with overeating was going to intensify despite my attempts to take control. Nor did I anticipate that those wonderful times of high motivation were going to shrink. Willpower was going to weaken. The inner conflict was going to get the best of me. It seemed the harder I tried, the more I failed. I'm sure many of you know exactly what I'm talking about.

Eventually I realized there is a better way-a way of inner transformation. I know that sounds hazy as well as difficult. Yet it's far more real and reliable than willpower, and far easier than laborious self-monitoring. If we want to conquer any type of temptation, we must put forth our best effort. But, we also need the transforming power of God. From a new vantage point of spiritual living, we may transcend the everyday temptations that have become life-consuming problems.

The four-part format of this book will lead you through four spiritual principles that I believe are essential for positive self-change. This will culminate in the Four Practices for Transcending Everyday Temptations that can serve as a prayerful reminder of these effective and enduring principles. I feel certain the four practices will help you in your own problem with overeating. They will help you find freedom and self-mastery in all forms of temptation.

This book also offers an eating plan that is different from anything you may have encountered before. The Four Habits for Normal Eating are designed to diminish food cravings and naturally reduce food consumption. They will provide clarity and simplicity to your daily eating decisions. These habits will allow you to shift your attention from eating concerns to the greater goals of life.

I've interspersed my thoughts with passages from the book of Psalms and the book of Proverbs. Quotations from Psalms depict strong human emotion and spiritual longing. These ancient writers were not hesitant to address God directly as they reached out for help. Their religion was a first hand, dynamic experience. I encourage you to follow their lead and experience God for yourself.

Sincerity is all you need to begin. Be willing to open yourself to the trustworthy love of God. The divine presence will restore you to wholeness and unveil a beautiful world of unimagined possibilities.

###

Battle Weary

Excerpt from Transcending the Everyday Temptations of Overeating

Part One—There is a better way

Battle weary

We are very weary in the struggle with overeating. We wage this battle every day while discarded days of defeat mount up rapidly behind us. Yet each day seems like an eternity when resisting temptation.

We're tired of the familiar pattern in the quest for weight loss: pick yourself up from the last failed attempt, motivate to begin again, learn a new strategy, apply willpower, then keep on self-monitoring. Each new attempt meets with ever-diminishing success. Whether we have ten pounds to lose or one hundred, the pattern is the same.

Occasionally, we see someone emerge victorious, looking healthy and slim. We view them with a mixture of jealousy and admiration. Chances are we had some glory days too. Somehow, we managed to summon the enthusiasm and discipline to conquer the problem, at least temporarily. Yet, we know that trouble lies ahead for that new victor. There will be a gradual lessening of motivation, a growing tendency to cheat on the diet, ever-weakening willpower, and more excuses for not exercising.

We long to give up on the battle and turn our attention to other matters. But how can we? Do we give ourselves over to decreasing mobility, discomfort, and susceptibility to disease-not to mention the depressing search for bigger clothes? Do we just smile and accept ourselves while we continue to abuse our bodies with too much food?

Why is it that there are countless numbers of competent people, who are disciplined in so many ways, yet totally at the mercy of this temptation? This one, very basic aspect of life has become a never-ending, losing battle.

We search through stacks of diet books for answers. We listen to talk shows for a bit of sage advice. We scan the covers of magazines for clues. People step forward to tell us their stories, and there are many suggestions that make sense. A few years ago, I read an opinion page in a national magazine, written by a man who had solved his overeating problem. Every time he wanted to reach for food, he sat down until his feelings of anxiety subsided. He concluded that, if everyone did that, there'd be far fewer weight problems. I wish that were so. He's lucky he has just one reason he overeats; and to his credit, he found a way to stop his pattern. Many overeaters are not so fortunate. We must fight the battle on many different fronts.

We're helplessly confused in the complexity of the problem. We overeat for a variety of reasons. As soon as we subdue one reason, another rises up and tackles us from behind. We eat to calm ourselves in emotional stress. We celebrate with food. We eat to relieve boredom. We eat when we feel insecure. We love to taste, chew, and warm ourselves with food. We examine ourselves and search out the reasons for our behavior. It's apparent that eating has become the catchall response to any kind of discomfort, need, or longing.

Food surrounds us constantly, keeping us in a perpetual state of conflict. It's exhausting to referee these clashing desires. We desperately want freedom from the prison of this inner struggle. We long for some reliable measure of self-mastery amidst temptation. Yet, the power to succeed has completely vanished.

In the numbness of confusion and weakness, we realize that only God can help us. We know we can't fight this on our own anymore. We've stretched the limits of our human capacity to change. We feel powerless. We've been knocked down one too many times, and we can't stand up. With fervent longing, we turn to God. And he is there. We are not alone and we need God desperately.

Tragedy and temptation make us realize that we need God. In crashing waves of tragedy and dangerous whirlpools of temptation, we reach for the hand of God.

O Lord, all my longing is known to you; my sighing is not hidden from you.

My heart throbs, my strength fails me;

As for the light of my eyes-it also has gone from me.

Psalm 38:9-10

End of excerpt from Part One of Transcending the Everyday Temptations of Overeating

###

The Taste-Thirst Connection

Excerpt from Transcending the Everyday Temptations of Overeating

Part Three

Overeaters know the techniques of weight loss, but we know very little about normal eating. Pounds are lost during times of high motivation, but because we don't understand how to eat normally, the pounds quickly return. Years of dieting have driven us even further away from the ability to make natural eating decisions. We've become slaves to our food cravings, insensitive to stomach fullness, confused about what to eat, and subject to stress-induced eating.

The good news is: overeaters can learn to eat normally. Presented here are four practical habits to recover normal eating behavior. If you form these habits, food cravings will diminish and food consumption will naturally decrease. In addition, food decisions will simplify, and stress-induced eating will subside. In short, you will actually begin to feel like a normal eater.

The Four Habits for Normal Eating are convenient, easy to remember, satisfying, and natural. There are no special recipes to prepare and no detailed menus to follow. This is a reliable and flexible plan for all eating situations. It will help you steer safely and surely through the eating day.

This plan did not suddenly occur to me one day. It evolved from experiences and observations I made over a long period of time. As I tried different eating plans, I began to keep track of the underlying physical reasons why I overate. I realized that I wanted to design a plan that would help to alleviate these causes. One of the first causes I noticed was what I call the taste-thirst connection. So this is where I will begin.

The taste-thirst connection to food cravings

Overeaters have terrible troubles with taste. The pleasure of taste lures us to food and keeps us fascinated. We overeat, in part, because we love the taste of certain types of food. Sometimes we enjoy these foods so much we say we're addicted to them. For many people, chocolate is the food that feels addicting. For others it is salty snack food. Still others are drawn to an array of tantalizing foods.

The snack food industry exploits that incredible longing for taste. It produces an endless variety of colorfully packaged treats created by combinations of sugar, salt, fat, and chemicals. Convenience foods make it too easy to indulge our taste buds all day long. We try various ways to suppress the appetite; but for those who are lured and fascinated by taste, the urge to eat is still there. Some overeaters overindulge only at mealtimes. Yet, many of us love to snack with abandon between meals.

By contrast, thin people drink beverages between meals. I noticed this when I was at a shopping mall one day. A thin young mother passed me, trying to console her fussy preschooler. I overheard her say, "Let's go get something to drink." It occurred to me that if the young mother had been overweight I might have heard, "Let's go get something to eat." That is certainly what I would have said. I would have gone in search of a tasty snack food. After that, it seemed like everywhere I looked, I saw thin people depending on all manner of sugary beverages to get them through the day. They did not concern themselves with the calorie count or sugar content of the beverage. At parties, the thin people would sit back, content with a regular soda or glass of wine. Heavier people would cling to a sugar-free soda, while glancing furtively at the snack table.

I also noticed that thirst played an important role in how much food I consumed. If I was thirsty, I ate more. Often, I didn't even know I was thirsty. I would misinterpret my thirst as the desire for food. Food was the answer to all discomfort, even the discomfort of thirst.

As I observed these things, I wondered if the typical overeater has a stronger than normal taste urge, in addition to difficulty in discerning thirst. Do these two problems work together to increase the desire to eat?

I began to believe that thirst, combined with the desire for taste, becomes a powerful physical inducement to overeat. It's possible this is what brings about many strong food cravings. Taste and thirst both originate in the mouth, not the stomach. It's as if the desire for taste is intensified by thirst. Even the experience of binge eating seemed strangely like drinking. The rapid and continuous consumption of food is strongly suggestive of gulping water when very thirsty.

Based on these subjective observations, I decided to allow, if not encourage, myself to rely upon a wide variety of beverages. In doing this, I hoped to take a giant step toward satisfying, or at least calming, that mischievous taste-thirst urge. I was also simply copying what I observed normal eaters doing.

End of excerpt from Part Three of Transcending the Everyday Temptations of Overeating

###

Back Cover

Transcending the Everyday Temptations of Overeating

Back Cover

Are you weary of the never-ending battle with overeating? Is your willpower weakening with each new diet you try? In the innovative self-help guide Transcending the Everyday Temptations of Overeating author Vicki Arkens details how to conquer this problem using four spiritual practices and four simple habits for normal eating.

Learn how four enduring, spiritual practices can help you rise above the temptation to overeat and assist you in your goals for healthy living. These God-centered practices will appeal to people of many faiths while drawing inspiration from the ancient books of Psalms and Proverbs.

Discover the Four Habits for Normal Eating-a new, realistic plan to help you put an end to overindulgence. As you follow the plan, food cravings diminish and consumption naturally decreases. These habits provide clarity and simplicity to your daily eating decisions, allowing you to shift your attention from dietary distractions to the greater purposes of life.

###

Table of Contents

Transcending the Everyday Temptations of Overeating 

Table of Contents 

Introduction 

Part I 

The problem is: We use food to find and control happiness 

There is a better way

Battle weary 

Lean on God 

Lay down your burdens 

We've depended on food 

Indulgence of a natural tendency 

Gripping happiness 

Depend on God 

Restoration of self 

Part II 

The problem is: Motivation for self-change is fleeting 

Higher desires can flourish 

Confide in God 

Conflicting desires 

Motives can be improved 

Let go Let God in 

Higher desires thrive 

The will of God 

Beware of debilitating emotions 

Part III 

The problem is: Willpower is no match for temptation 

Strength will come 

Stand up with God 

The limitations of willpower 

The time of transition 

Release the sails 

Faith and effort

A plan for self-control 

Mortal imperfection 

Self-deception 

Beware of doubt and discouragement 

Four Habits for Normal Eating 

The taste-thirst connection to food cravings 

Sugar: substance of ill repute 

What's wrong with soft drinks? 

Sweet, tart, and salty beverages 

Water: cooling, warming, settling, soothing 

Problems with hunger and fullness 

Easy-to-manage foods 

Difficult-to-manage foods 

Summary of beverages and foods 

Two decisions 

Nibbling keeps food cravings alive 

The snack cupboard 

The need to limit choice 

Spiritual disciplines and food 

Just breathe 

Breath and soft drinks 

Four habits for normal eating 

A daily beverage and meal guide 

The devil is in the details 

A supporting strategy to end meals

Weight loss 

Move forward into life 

Four practices for transcending everyday temptations 

Part IV 

The problem is: Self-monitoring increases self-involvement 

You can be set free 

Step forward with God 

Forget yourself 

Escape from self-involvement 

Refocus your energy 

Dare to love and to serve 

Rejuvenate with gratitude 

The path of life 

Appendix A: Daily Reminders 

Four Practices for Transcending Everyday Temptations 

Four Habits for Normal Eating 

A Daily Beverage and Meal Guide 

Summary of Beverages and Foods 

Appendix B: Selected References

###

Four Treasures

Four Treasures of Happiness

A few years ago, I found a Greek cross necklace at a thrift store. When I bought it, I was vaguely aware that the ancient Greek cross did not originally represent the crucifixion. Instead, its various symbolic meanings include the four cardinal directions and, by extension, the travels of the disciples. As I wore my Greek cross, its four equal arms began to take on meaning from something I had learned about happiness long ago.

I learned that I used food to control my basic feelings of wellbeing. I identified those feelings as security, relaxation, stimulation, and pleasure. In other words, I turned to food when I felt vulnerable and insecure. Or, I would start munching to calm down and relax. If I felt bored, I searched the cupboards for a stimulating taste treat. And of course, I enjoyed food for the pure pleasure of it.

I had heard that people often substitute food for love. I didn't doubt that, but I felt there was more to the story. Gradually I made some connections. Love could match with security in my original list of basic feelings. What could match with the other three? See what you think: 

Security..............Love

Relaxation...........Peace

Stimulation..........Hope

Pleasure.............Joy

Fascinated and encouraged, I matched the ancient words of deeper spiritual emotion to the modern psychological words. Perhaps they could be rolled up into one word: Happiness.

These four treasures of happiness—Love, Peace, Hope, and Joy—gave me an entry portal to explore the spiritual aspects of my book Transcending the Everyday Temptations of Overeating. 

###

Four Candles

Excerpt:

Love, Peace, Hope, and Joy—I was surprised to discover that the four spiritual emotions of happiness, spoken of in Part One of this book, corresponded to the names that are sometimes given to the four candles in the Christian Advent wreath. The candles are lit in the following order: Hope, Peace, Joy, and Love. After this discovery, I became thoroughly delighted with this foursome. Try matching them to the four seasons of the year and even to the four-part progression of the day: sunrise, daytime, sunset, and nighttime.

End of excerpt from Appendix B of Transcending the Everyday Temptations of Overeating

###