The 3 Week Diet

Irene Rubaum-Keller, Foodaholic Author: How to Control Your Food Environment

Have you ever felt overwhelmed with tempting foods and found that resisting was stressful? If so, these powerful and effective tips from Irene Rubaum-Keller offer not just solace but a battle plan to get the temptations — and the possible relapses out of you life.

While we may have heard so many times that we need to keep the trigger foods and binge foods out of our lives, this remarkable article by Rubaum-Keller underscores the mental stress we might endure if we allow ourselves to become too complacent. Studies show that food addiction is real and not a matter of poor impulse control. While we would not expect or want an alcoholic to have a full-scale bar in his or her home, we may need to rethink having the equivalent of a fast food restaurant, a convenience store and/or a casual dining restaurant in our home environment.

This is an expert well worth listening to — not only is she the bestselling author of Foodaholic: The Seven Stages to Permanent Weight Loss and a psychotherapist specializing in food addiction but she herself has succeeded for more than 20 years in maintaining her 50 pound weight loss.

One of the things I’ve learned, and that I teach my clients, is to use environmental control. That is, I don’t bring anything into my house that I might eat addictively. If I do bring something in, I do it in very small quantities so that even if I do eat it all, it’s still OK. I can control what I have in my house.


So, I teach people not to focus on what they can’t have, but on what they can. I like to “arm” myself with lots of healthy food options so I am ready when I get hungry, or have a craving. This takes work. The foods I keep around, cut up and ready to grab, are fruits and vegetables. I cut up jicama, carrots, mushrooms, celery, cantaloupe and watermelon. I keep little bowls of cherry tomatoes, berries and steamed asparagus in the fridge, ready to grab. These weapons of weight loss are all at eye-level in my fridge so I see them first when I open that door. It’s a great tool. The produce guy at the market knows me because I ask him to teach me how to pick out the best fruits and veggies. You can get to know the farmers at your local farmer’s market, or order a CSA box as well. You can even buy a lot of these foods already cut up and ready for you. That is more expensive though, and since I don’t mind chopping, I like to do it myself.

Read more at Huffington Post.

Watch an interview video below:

Irene Rubaum-Keller’s Web sites are Eating Disorder Therapist and The book Foodaholic is available at As our lives are often demanding, it is important to have these tools and strategies to keep us from compounding the stress and agony that food addiction can bring with it. I have found Irene Rubaum-Keller’s work to be a tremendous resource.

Let us know in the comments sections any tips and pointers you have that help you control your food environment.

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