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Why you have sugar cravings
Why those cravings feel out of control
What to do about it
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Have you ever wondered why some people get amazing results when on a diet or exercise program and others don’t?
When I was younger and dealing with compulsive and emotional eating I tried so many tricks and tips to gain control of my food urges and lose weight. I would try a diet for a week or two, then switch to a new one or give up when I didn’t see results.
I would try this exercise program and 3 weeks in find out that someone I knew lost 20 lbs doing ______ program, so I would stop what I was doing and switch to that other program.
I would swear off all carbs or sugar only to give into my emotional urges to eat those exact foods.
I thought I was committed to getting the results I wanted. A healthier, sexier body and control over food.
But I wasn’t committed. I never was. I never stuck to one thing long enough or invested in myself in any real way.
It wasn’t until I worked with someone one-one that I realized this.
My coach helped me see how I was keeping myself stuck and what I could do to get unstuck.
She helped me realize that without committing to healing, without investing the time, money, and energy, I would stay stuck in this rollercoaster from hell.
Those who get great results are fully committed to doing whatever it takes to make the changes needed.
Those who stay stuck are committed to living in their comfort zone.
What are you committed to?
I offer a complimentary transformation session to anyone interested in working with me as their emotional and compulsive eating wellness coach.
I call it a transformation session because it is the first step in your transformation from where you are to where you want to be.
On this session I will be doing exactly what my coach did for me on our first call, showing you where you are stuck.
Here is how it works:
We get on a call and I ask you some questions around your goals and what is going on with your eating habits.
From listening to this, together, we figure out a game plan for you to start healing from problematic eating and help you reach your goal.
If, after these steps we feel like working together would be beneficial, we can do so. If not, you walk away with some insight as to what is keeping you stuck.
Healing from compulsive and emotional eating, shedding unwanted weight, and getting healthy does not have to be hard. It is only as hard as you make it.
If you have been feeling stuck on the rollercoaster, sign up for a complimentary transformation session today.
Mindful eating is the opposite of emotional eating. Emotional eating is when you are most likely to turn to food to comfort you in times of stress, depression, boredom, or any other emotion.
Mindful eating is when a person has learned and practiced listening to their body and becoming more aware of it.
Mindful eating can help people who are emotional eaters in many ways. It can help them slow down and think before they eat, t can help them change their mentality about food and the body, and it can help with weight loss.
If you are a mindful eater or want to become one, here are a few short practices you can implement starting today.
1.) Before each meal, snack, or dessert, ask yourself if you are hungry.
- If you aren’t hungry but have the urge to eat, ask yourself why that is.
2.) Take a deep breath before each bite of food.
- Breathing is part of the digestive process
3.) Chew your food and savor the flavors you get to taste. ( don’t just swallow your food whole)
- Digestion starts in the mouth when the enzymes in our saliva start to break down food. It is an important step and should not be skipped. Also, noticing and enjoying the food you eat is always nice!
4.) Don’t re load your fork/spoon with food until you have fully swallowed the last bite and taken a deep breath.
- I was the person who always had the next bite of food ready to go on my fork and I hadn’t even swallowed what was already in my mouth. Eating isn’t a race, it is meant to be enjoyed and done slowly.
Whether you are an emotional eater or not, there are many benefits to adapting some or all of the above mindful eating habits.
If you have further questions about mindful eating, emotional eating, or weight loss, Please fill out the contact form so I can reach out to you personally and assist you.
A good night’s sleep is really crucial for health.
When you’re sleep deprived, your cortisol rises, which mimics the stress of the blood sugar roller coaster and all of its harmful effects, like weight gain, diabetes, heart attacks, high blood pressure, depression, osteoporosis, depressed immunity, and more.
Lack of sleep increases the hunger hormone called ghrelin. And ghrelin is produced mainly by your stomach, and it acts on your brain’s pleasure receptors, and it is what makes you reach for that second or tenth chocolate chip cookie because you remember how wonderful they taste. (I’ve never done that, I’m sure you’ve never done that! LOL)
So, lack of sleep increases ghrelin, therefore, it increases cravings. Add to that the common sense fact that when you don’t get enough sleep you don’t have enough energy, pretty simple. And when you don’t have enough energy, your body goes looking for quick energy sources. And usually it goes looking for quick energy sources in the form of sugar, or caffeine, which of course, send you on the blood sugar roller coaster.
So clearly, the lack of sleep can unbalance blood sugar. Thus getting a good night’s rest is important for your overall health and wellbeing. Not just physically, but emotionally too.
You may be wondering how many of hours of sleep you need. Well honestly, that is unique to every person. One thing I can say is that if you don’t feel rested when you wake up than for 1 week go to bed one hour earlier and see how amazing you feel.
There are many tips and tricks that I can give you to help you unwind at night and get ready for sleep.
For years I suffered from “insomnia” where I would lay in bed looking at my ceiling for hours, unable to turn off the chatter of my mind and go to sleep.
Choosing to “power down” and turn off all electronics an hour before bed will help your mind settle. Turn off the TV and choose to read or write before bed.
My personal routine is to practice light relaxing yoga for about 15 minutes, read for about 30 minutes and then write for 5-10 minutes. I write down what is on my mind. What I want to accomplish the next day, anything that is bothering me, and what I am grateful for that day.
I find that doing this helps my body relax and unwind as well as my mind. Instead of lying in bed worrying, rehashing the day’s events, or thinking about all the things that need to get done, I can relax knowing that it is all written down and easily available for me to read through tomorrow.
There are still times when I cannot fall asleep. That is when I listen to a nighttime meditation. Here is the one that I enjoy and helps me fall asleep.
Avocados are full of fats so they used to get put into the same category as all fat, that it would make you fat.
This isn’t the case. Avocados are mainly a monounsaturated fat, specifically oleic acid, an omega-9 fatty acid.
Research shows that this type of fat lowers bad cholesterol (LDL) and triglycerides, both which are associated with heart disease and increases good cholesterol (HDL).
Avocados also contain Lutein, a natural antioxidant which makes it great for your eyes, skin, and heart!
They are also a great source of fiber and have next to zero effect on blood sugar.
If you are looking to lose weight keep in mind that avocados are high in calories. That being said, they are still great for you and you shouldn't shy away from them. Everything in moderation.
California Avocados are about 289 calories, while Florida Avocados are about 365 calories. If you are looking to lose weight and worried about the calories, than I would stick with California avocados.
Either way they are great for your health and I eat ½ of one almost every day!
So go ahead, eat up
Here is one of my favorite recipes that I make with avocado:
Chickpea Salad Sandwich (V)
What you need:
2 scallions roughly chopped
1 large handful parsley
2 Tbs lemon juice
15 oz can chickpeas, drained and rinsed
Sprinkle of dried dill seasoning
Cucumber slices and fresh spinach to add as topping to sandwich
2 pieces whole wheat bread or extra spinach and make It a salad!
Put it together:
Mix and mash avocado, scallions, parsley, and lemon.
Add mixture to a bowl and add diced celery
Add chickpeas to a plastic baggie and smash until half are mush and half are whole.
Add smashed chickpeas to avocado mixture and stir everything together
Serve on bread and top with sliced cucumber and fresh spinach
I am sure you feel tension and stress among a million other emotions. Here are some tips that help me get deal with stress on the spot and later in the night to unwind.
For me the hardest part about stress and worry is that my brain is constantly thinking and I can’t shut it off.
When you are stressed or hear bad news or your world starts to spin out of control, take a minute for yourself and completely unplug.
1. The breathing exercises we have been practicing are a great way to help you in the moment. By taking that minute and concentrating only on your breathing you can clear your mind.
2. Listen to upbeat music and SING ALONG. it slows heart rate, lowers blood pressure and even decreases levels of stress hormones -- any music that you love will flood your brain with feel-good neurochemicals like dopamine. While music can soothe everyday anxiety (crank it up on the drive home!), research shows that it’s particularly beneficial for those in the midst of stressful events. Seriously when I am in a “mood” music can get me out of it. I put it on in the car or anywhere and do silly dances and sing and I always feel better after. Or listen to comedy. Laughter really is the best medicine.
3. Smile. This is going to sound crazy but look in the mirror and smile at yourself for 1 minute straight. A real smile! Eventually you will laugh at yourself.
4. Allow yourself to be happy. No matter what is happening in your life you are allowed to be happy, but only you can allow it. Emotions are normal and necessary in life. The constant wave, up and down of feeling happy and sad is a good thing. Even when there are terrible circumstances, finding time to see and allow the things that make you happy do so and not feel guilty is important. Go out with a friend or treat yourself to a massage.
5. Take an Epson salt bath! I know it is summer but light some candles, grab a book or some music and lock that bathroom door. This is you time. Using a powerful mineral base such as Epsom salts in a bathwater medium creates a process called reverse osmosis. This process pulls salt and harmful toxins out of the body and allows the magnesium and sulfates to enter into the body. This will help remove the tension from your body after a long and stressful day.
6. I sometimes have trouble sleeping and have used a number of different guided meditations to help me fall asleep. I swear by them. Here is one that I like but feel free to search YouTube for your own. Just put it on when you are going to sleep and listen to the person walk you through a meditation. I am usually asleep within 10 minutes.
Meaghan is a Health Coach and Personal Trainer who works with men and women who are problematic eaters and yo-yo dieters.