3 Steps to Stop Emotional Eating (and an additional resource)

This time of year can be hard for many people, with the long cold nights and the dreary days. You may lack energy, not be motivated to do anything other than sit on the couch or you may even feel sad. Winter is a depressing time for many people and your emotions may be heightened. A simple grievance might feel multiplied when the weather is bleak.

 

When you are feeling sad, disappointed, or any negative emotion, you may feel tempted to comfort yourself with food. Food for many is the first reaction to negative emotions. The problem with this is, you are ignoring your body’s hunger and fullness cues. It’s easy to walk into the kitchen and grab a bag of chips or heat up a giant bowl of macaroni and cheese and eat it until your stomach hurts.

 

And what happens?

 

You are now uncomfortably full, and yet those negative emotions are still there. That is because you are putting a band-aid on the problem, instead of dealing with your emotions.

 

You may not even realize that you are emotionally eating. That is why it’s important to reflect on your eating habits. There are ways that you can identify if you are eating emotionally and things you can do to help prevent it going forward.

 

Here are 3 steps to get started:

 

  1. Identify your Triggers

 

Take a long hard look at your eating habits and discover what type of emotional eater you really are. What are your triggers that lead you to the cookie jar repeatedly? Do you find yourself reaching for your favorite foods when you are sad? If so, you are likely emotionally eating rather than eating for nourishment.

 

  1. Create a Plan

 

Create customized strategies to manage your emotional triggers. If you don’t tailor your strategies to your specific triggers, you will constantly jump from one strategy to the next, getting nowhere. In addition to customizing your strategies, it is imperative to learn how to feel your feelings, and to be okay with that. This is a tough thing to do, but you can do it with the right direction and support!

 

  1. Food as Nourishment

 

Use food as your ally. Instead of viewing food as your enemy, like most chronic dieters and emotional eaters do, take a step back and realize that the right nutrition can help you balance your brain chemicals and regulate your blood sugars to best manage your moods, emotions, and stop your cravings.

 

If this resonates at all and you’d like more support, look at this resource that I have for you.

3 Ways to Come to Peace with Unconditional Permission to Eat

One of the biggest concerns I hear from clients starting the intuitive eating journey is that they will go “overboard with the sweets.”

 

It makes sense that you may feel this way too, especially if you are a chronic dieter. You have been restricting carbohydrates and sweets for years, maybe even decades and your mind has been programmed to think that they are “bad” for you.

 

So, in an effort to be “good”, you restrict them to the best of your ability, until you can’t resist any longer and you make a deal with yourself, “I’ll only have one,” which leads to many or the whole box. Then you promise to NEVER eat them again.

 

So, when the idea of intuitive eating was presented to you with the concept of “give yourself unconditional permission to eat what you desire when you are hungry,” this sounded too good to be true. But who are you to argue? You jump right in. And now you find yourself all the way at the other extreme of ‘carbohydrate land’ eating past the point of fullness.

 

There are 3 points I’d like to make here to help you be at peace with unconditional permission to eat:

 

  1. Find the Middle Ground

 

Whenever you restrict something all the way in one direction and then release that restriction, it will boomerang all the way to the other direction. This means if you’ve restricted chocolate or pizza and haven’t had it in years, and now you release that restriction and allow yourself to eat it, you are likely going to eat a lot of it because you haven’t had it in so long. It’s like a pendulum, when pulled in one direction and then you let it go, it swings all the way to the opposite end.

 

Or, as a seesaw; visualize restriction and deprivation at the highest point (that’s you sitting on the seesaw up in the air!). Then you let the restriction go all at once, and bam, the seesaw hits the ground (and your bottom took a big hit!)

 

This is absolutely ‘normal’. This won’t last forever. You will return to a middle ground after a while. At some point, you will say to yourself “okay, tastes nice but I don’t feel the need to have it every day anymore. I can have it any time I desire.”

 

  1. Check in with Your Body

 

Part of becoming attuned to your inner body wisdom means being mindful of how you feel while eating and after eating certain foods. So, pay attention to how you feel when you are eating an overabundance of sweets. Do you feel energized, sluggish, low energy, or tired? Do you have indigestion, bloat, etc.? You will find that after a while your body will tell you what it wants, and often that is lighter foods because it makes you feel so much better.

 

  1. Your Taste May Change

 

When you allow all foods into your world again, you will begin to identify your true food preferences. You may think you cannot live without those chocolate kisses, but now that you aren’t restricting them, you find that you don’t actually enjoy them. Or, you do still like them, but a few really hits the spot.

 

Giving yourself unconditional permission to eat is scary for those working on diet recovery. Push through your fear, you’ll love it on the other side.

 

Need support? Join us in the Intuitive Eating for a Diet Free Life Facebook group.

5 Tips for a More Mindful New Year

It’s just about that time of year, when the New Year nears, and it’s all about “New Year, New Me.” The “new me” is usually associated with joining the gym and going on a crash diet, all to lose a few pounds. Instead of starting your New Year off with enjoyment and ready to tackle what comes your way, you’re starting it off with food restrictions and stress about going to the gym and “needing” to lose weight.

 

The New Year means a new season to improve yourself, however for many that means weight loss. Let’s try something different this New Year and reframe your thought process.

 

Change your “New Year, New Me” mentality into “New Year, More Mindfulness.”

 

By taking a step back from focusing solely on weight loss and what your body looks like, you’ll develop a greater appreciation for what your body is capable of and what it needs to be at its best.

 

Here are 5 Tips for a More Mindful New Year:

 

  1. Recommit To Your Diet-Free Journey

 

Remind yourself why you began your intuitive eating journey or are planning to begin it. Then every time another commercial hits the airwaves, an email pops up in your inbox, or your friend chews your ear off with the new diet they are on, quietly repeat this mantra to yourself “I have committed to a diet-free life. I rock!”

 

  1. State Your New Year Intention

 

Set a clear intention about what you want to experience in 2023 and what steps you will take to reach your goals. Write down your big intention and keep it in a visible spot around your home. Reflect on it throughout the year when you need a reminder about what you want to accomplish by 2024!!

 

  1. Listen to Your Body

 

Instead of focusing on the weight you “need” to lose and restricting your favorite foods, focus on listening to your body. What is your body trying to tell you?  Does it want you to stop dieting?  Does it want you to feed it nourishing meals?  By taking the time to listen to your body, you’ll develop a stronger relationship with it, and you’ll learn to love your body.

 

  1. Practice Moderation, Not Deprivation

 

You may feel like you need to deprive yourself to avoid weight gain, but that’s not true. When you deprive yourself, the backlash is overeating and bingeing.  If you take the time to listen to your body and savor each bite, you’ll find you are satisfied with smaller portions.

 

  1. Avoid Celebrating with Food

 

Whenever something good happens in life, a birthday, promotion, anniversary, etc., going out to eat is the common way to celebrate. But, if you’re struggling with your relationship with food, this can be a difficult time. Instead of going out to eat to celebrate an occasion, find another way to celebrate that makes you feel comfortable and happy.

 

By becoming more mindful of your body and what your body needs, you’ll be able to honor and respect it!  With mindfulness, you’ll learn to become an intuitive eater.  You’ll be able to avoid overeating, feeding your emotions, and loving your body once again.

Celebrating the Holidays without the Guilt

…who’s ready to celebrate?! Happy Hanukkah, everyone! This Jewish holiday observing the rededication of the Second Temple in Jerusalem generally takes place towards the end of November or throughout December and is celebrated over eight days. This length of time reveres the miracle that occurred during the second century B.C., in which only a single day’s amount of oil remained to maintain the menorah’s flame, but this one day’s worth kept the flames burning for eight days and eight nights.

 

Hanukkah is celebrated in many ways, one of which is the eating of traditional foods. From latkes, to kugel, to rugelach, this holiday truly has it all.

 

However, following the indulgence of these delicious treats you may begin to feel a sense of guilt, especially this time of year. The pressure to not put on any “holiday weight” may consume you, preventing the enjoyment you should be feeling when celebrating these occasions.

 

WTF (What the Foods?)

 

Unfamiliar with the traditional Hanukkah delights? Here is what you need to know about some of the signature dishes served:

 

  • Latkes are pancakes, typically made from potatoes, and fried in oil. Zucchini and carrot latkes are also popular alternatives. This dish can be served solo, or it can be served with a side of sour cream or applesauce for dipping.

 

  • Kugel, at its core, is a baked noodle casserole or pudding which can be made either sweet or savory. To make more of a dessert kugel, a sweet custard can be used as the base. To make it a dinner component, a variety of herbs, spices, and cheeses can be included in the base instead.

 

  • Rugelach is a rolled pastry dessert customary to the celebration of Hanukkah. In between the layers of this dough, you can find cinnamon, raspberry, or even chocolate filling; the options are endless!

 

Refrain from Feeling Shame

 

It is particularly challenging during the holidays to not feel guilty about what you eat. However, the holidays should be about joy and family, not guilt around food. Here are some things to remember when celebrating this holiday season:

 

  • It is a special occasion. This is a time to rejoice and be with your family, not worry about calories, and plan your workout for the following day. Remember, these are not your habits 24/7, you should enjoy these holiday delicacies and quality family time without the guilt!

 

  • Listen to your body. Be mindful and purposeful of the food you are eating. If you begin to feel full, listen to this cue! Not only will you feel better physically following the meal, but you may also feel better mentally as you did not override your body’s hunger signal.

 

Between spending time with family members and all the delicious food involved, the celebration of Hanukkah is one of the most joyous times of the year.

 

Your Turn to Take Action: Which Hanukkah dish do you want to try? Let me know in the comments below.

4 Ways to Uplevel Your Self-Care This Holiday Season

There is a ton of pressure around the holidays. Pressure to be merry, pressure to spend time with family, pressure to buy presents, the list goes on and on. It can be easy to lose yourself and put your body’s needs on the back burner until the holidays are over.

 

This is a problem that many people face in December. A time that is supposed to be joyous becomes a stress-fueled season. It can be hard to find a minute to breathe between all the holiday parties and gift exchanges. This constant state of going can put a lot of stress not only on your physical well-being but also on your mental health.

 

When you finally do get a moment to yourself, reflect on how you are feeling. Are you finding it hard to unwind, even when all your to-do list items are crossed off? If so, it is time to take a break and focus on your self-care.

 

For some, relaxing is opening the fridge and grabbing a comfort food or perhaps opening a bottle of wine. The problem with this is, you start to form unhealthy coping mechanisms to stress. You are numbing a problem instead of treating it. Instead, find healthier solutions that will allow you to unwind and hopefully de-stress.

 

Here are 4 Ways to Saying Uplevel Your Self-Care this Holiday Season:

 

  1. Take a bubble bath, but not just any bubble bath

 

This may seem like a very simple response to a bigger problem, however, sometimes that’s all it takes. Soaking in the tub will give you the time to reflect on how you feel. While you’re there, practice some mindful meditation and reflect inward. You may even try breathing exercises to help your body de-stress.

 

  1. Engage in mindful body movement

 

As you may know, exercise releases the feel-good hormones, endorphins. The key is finding an activity that you enjoy. Try a new group class or even find a workout video online that you can do at home. Or simply, bundle up and go for a walk!

 

  1. Spend time with family

 

You may feel like you are stuck in the kitchen for the whole holiday season, I know that I do. Instead, plan a day with a family member or close friend and don’t bring your to-do list. Go grab dinner or catch a movie; but whatever you do, stay fully present and enjoy every moment.

 

  1. Ask for help

 

If you are still feeling overwhelmed, ask for help. Either reach out to friends or a licensed professional. You are not alone and there are many great resources out there to help you.

 

Enjoy the holiday season in a way that works for you!

Fact or Fiction?

“I saw it on Facebook, it has to be true!” says everyone, ever. It is so easy to get caught up in the latest health fads promoted by celebrities and so-called fitness influencers. However, both populations have something in common: the lack of credentials to teach and encourage such practices.

 

The influence that others have on you and the feeling that you must be exactly like them is stronger now than it has ever been. Becoming a victim to those with no educational background in such a subject matter can produce unwanted effects on an individual, both physically and mentally. Therefore, being aware of certain catchphrases used to reel audiences in that can also be tied to hoaxes or false claims is crucial.

 

Assuring that your information is coming from a credible source is an overlooked, integral aspect of your health and fitness journey. There are many ways to make certain that your references are reputable.

 

Don’t Fall into the Trap!

 

Here are some red-flag expressions to be cognizant of on your daily social media scrolls:

 

  • “How to lose 10 pounds in 10 days.” How can a headline like this not sound appealing? Just 10 days to lose my stubborn fat?! However, quick-fix gimmicks like these should prompt immediate sirens to go off as they tend to not be realistic or

 

  • “It worked for me; it is guaranteed to work for you!” Health and nutrition are not a one-size-fits-all principle. Everybody and every body is different, therefore, individualized and personalized approaches must be taken.

 

  • “Carbs be gone!” Cutting out macronutrients or food groups in their entirety can put an individual at risk of not obtaining certain, necessary

 

Playing Detective

 

Cue Sherlock Holmes! Here are some steps to take to determine an individual’s credentials and the credibility of their advice:

 

  • Find out who created the post and/or wrote the article and the source that it came from: If the writer’s credentials are not provided, search for their name on the Internet. The same principle in regard to the source, if it is unknown to you then do some research on it! However, .gov and .edu websites are typically reliable, yet further examination may be needed.

 

  • Determine if the source is current or if it is outdated: The information in the post may be inaccurate if knowledge and understanding of the topic have evolved since it was first posted or

 

  • Determine if the information is stated as an opinion: Are there any citations included in support of the facts provided? If the post is written solely via the individual’s position and perspective on the topic, it may not be a dependable source of

 

Think you’re ready to debunk the Internet?!

 

Your Turn to Take Action: How will you make sure that your source is credible? Let me know in the comments below.

4 Ways to Have a Mindful Thanksgiving

Something I hear regularly after Thanksgiving is how stuffed everyone feels after dinner. Even the next day you may feel sluggish from the night before. Many people put off eating all day to “save their calories” for dinner. Then, they are so ravenous at dinnertime that they quickly eat their way through the meal without savoring any of it.

 

Thanksgiving is a holiday that’s main focus is the food, however, I can’t even tell you how many times I have heard people say they don’t even remember what they ate. They approached the dinner table so hungry that they just eat what was in front of them instead of carefully curating a meal that would be most enjoyable.

 

Another challenge with Thanksgiving dinner is all the distractions. From the television in the corner with the football game blasting to the dozens of conversations, it’s easy to become sidetracked. Distracted eating can also lead you to ignore your hunger and satiety cues.

 

With all this in mind, you may be tempted to “forget” about intuitive eating for the day and start the journey again tomorrow. However, the good news is that you can still be a mindful eater, even on Thanksgiving. There are a few things that you can keep in mind throughout the day to keep you on track.

 

Here are the 4 Ways to Have a Mindful Thanksgiving:

 

  1. Stay Conscious

 

It’s easy to lose yourself in all the food, conversation, and football.  If you maintain an awareness of your food choices, and the amount of food you are serving yourself and eating, you will better stay attuned to your body. When you are eating, tune out the distractions, and focus on how your body is feeling at that time. This can be difficult in a social situation, but if you set your intentions out in the morning, you can do it!

 

  1. Start Small

 

With all the delicious foods on the table, you may be tempted to give yourself a large serving of everything. You may even fall prey to “my eyes are bigger than my stomach.” Once the food is on your plate it can be easy to feel guilted into finishing it all to avoid food waste. Start with small portions of the foods you want to eat; if you are still hungry, you could always have more.

 

  1. Listen to Your Body

 

Do you belong to the “clean your plate club”?  This year commit to staying present and listening to your body’s signals as you are getting satiated. When you feel comfortably full, stop eating. Whether you’re at a restaurant or a family member’s house, you can always wrap up the rest of your food and take it home. After all, leftovers are the best part of Thanksgiving dinner.

 

  1. Pace Yourself

 

During the meal, pacing yourself is key. Put your fork down between bites of food and use this time to talk to relatives or self-reflect. This pause allows your brain to register the food that is entering your stomach. Your body will be able to signal when you are satisfied and have eaten enough.

 

The holidays can be difficult for someone who has just started the intuitive eating journey.  Resisting the urge to overeat can be hard to overcome.  But you can do it!

 

If you’re looking for support, come on over to my Free Facebook Group – Intuitive Eating for a Diet Free Life!

5 Ways to Be Mindful of Your Eating this Holiday Season

Can you believe that it’s already November and that the holiday season is upon us?

 

For so many of my clients, the holiday season was filled with anxiety, not only because of all the prep work, but they were also concerned about all the weight they would gain. They always worried that there were so many delicious treats and foods during the holidays that they wouldn’t trust themselves and would eat with abandon.

 

They didn’t understand that there was a way that they could enjoy the holidays and respect their body at the same time.

 

Everything changed for them when they decided to work with me on intuitive eating journey. They began eating mindfully and focused on how the food was making them feel rather than the calories they contained. They took the time to savor each bite while maintaining an awareness of their eating habits.

 

Here are 5 ways that you too can stay mindful during the holiday season.

 

  1. Slow Down. 

 

Are you typically the first person at the table to finish your meal? Before you begin eating, think about how you will proceed to eat your meal. Consciously decide that you will slow down and allow at least 20-30 minutes to eat. Take the time to appreciate the food you are eating. And remember, you can always save whatever you don’t eat for leftovers.

 

  1. Sit Down at the Table. 

 

Eating while standing in front of the refrigerator, buffet table, or while walking around will decrease your attention and satisfaction with your meal. You may have a whole plate of food in front of you when you started to make your rounds around the party, and an empty one at the end without consciously taking a single bite. Instead, fill your plate with foods you really want to eat and plan to sit while eating. Friends and family will likely join you and you can enjoy nice conversation while being more mindful of your eating.

 

  1. Savor your Food. 

 

Focus on each bite of food that you put into your mouth. Experience the taste, texture, flavors, and aroma of the food. Try to identify the different flavors of the food. Is it sweet, salty, sour, crunchy, or smooth? Do you like it, dislike it, or it’s just okay? If you aren’t fully satisfied with it, don’t finish it. Try not to feel pressed to finish foods that doesn’t satisfy you.

 

  1. Be in the Moment. 

 

Are you fully present when you are eating or are you eating with a bunch of distractions around you? Be sure to turn off the television and avoid reading or talking on the phone while eating. These activities take away from the mindfulness of eating. You may even need to take a moment to zone out of the conversation around you to fully immerse yourself in the meal.

 

  1. Put Your Fork Down. 

 

Observe what you do with your silverware during the meal. Do you keep it in your hand? Are you preparing the next bite of food on the fork while chewing what’s in your mouth? When you turn your attention to the next bite, you are not being mindful and completely miss the food that you are currently eating. Instead of enjoying the food in your mouth, you are focusing on matters beyond the present. So, this year, put your fork down on the table while you are chewing and give all your attention to the food in your mouth.

 

These mindful eating tips are a start! But pay attention if the sneaky diet mentality turns these tips into rules!

 

If so, it’s time to address your mindset, beliefs, and move away from the diet mentality.

 

Send me a DM on Facebook, Instagram, or simply email me if you want support on your intuitive eating journey.

 

 

3 Ways to Reframe “I Can’t”

When it comes to making changes in your life, your self-talk makes all the difference.  And learning to stop dieting is no different.

 

Do the words “I can’t” sound in your head?

 

You probably developed this mindset following years of dieting. Diets are full of rules and restrictions that set you up for failure. When it comes to eating intuitively, you may also feel like you “can’t” do it because programs have not worked for you in the past. However, intuitive eating is not a diet, and those restrictive rules do not apply.

 

While you are on your intuitive eating journey, you are working on reframing your mindset. You are changing the way you think about your body, food, and the way you eat.

 

You can get rid of your “I can’t” by reframing your mindset.

 

Change your “I can’t” to “I am”, “I can”, and “I will”.

 

  1. I am

 

When you’re working towards stopping the binge eating, your gut reaction may be “I can’t do it.”

 

Change this thought to, “I am no longer binge eating!”

 

Even if you still have an occasional binge, repeat this statement to help rewire your neural pathways in the brain.

 

 

  1. I can

 

Incorporating gentle movement into your life can bring up fear if you’re used to exercise bootcamps for the purpose of burning calories and losing weight. Moving to more gentle, joyful movement might bring up worries such as “will I gain weight?” This will keep you stuck in diet mentality.

 

Instead, acknowledge the challenge and reframe the “I can’t just do gentle movement” into “I can do gentle movement and feel great”.

 

By changing your self-talk, you will see how easy it is to progress forward.

 

  1. I will

 

Taking action is key! When you say, “I can’t”, that stops you in your tracks.

 

Instead, acknowledge that learning to become an intuitive eater is a process and it takes time. Do yourself a favor and reframe this thought into a more realistic self-talk.

 

I will be an intuitive eater again, just like I was born!

 

Simply reframing your mindset will help you get “I can’t” out of your vocabulary and you will feel great doing it!!

What to do if You’re Desperate to Lose Weight

You’ve struggled with food and your body for a long time. You’ve been on and off diets to no avail. You are desperate to lose weight but nothing you’ve tried works. What should you do?

 

Let’s take a step back and explore the following scenario:

 

You’ve just decided that you want to start a new diet, a new plan, a new lifestyle journey (whatever you wish to call it). You start and things feel great—you’re following the diet exactly as you “should”, making no “mistakes”, and you may even begin to lose some weight.

 

However, as time goes on, maybe days, weeks, or even months, the deprivation and restriction builds, which makes the diet a bit harder to stick to. On the inside, your body starts to fight back against the restriction and deprivation by ramping up your hunger hormones, sending messages of intense cravings, and doing anything it can to let you know “it’s hungry!”

 

But you think to yourself “my willpower is strong”, and you continue with your plan.

 

Then suddenly, something out of the ordinary pops up such as a special friend’s wedding, a surprise vacation, or your birthday dinner. The diet/plan/lifestyle changes you were once sticking too so well aren’t so flexible and accommodating for this event and upcoming time in your life.

 

As the events of life take place, you quickly find yourself slipping. This slip eventually turns into out of control (or binge) eating. You realize what you have done, feelings of guilt, shame, and failure set in, and the cycle REPEATS.

This is what is known as the diet cycle. In essence, it’s a TRAP in which you get caught over and over again which keeps you in a whirlwind of restrained eating followed by chaotic eating and weight cycling.

 

Breaking this cycle can be difficult for anyone, especially chronic dieters.

 

On the outside looking in, it’s clear that the problem is the diet itself; the restriction and deprivation because of the diet. However, chronic dieters do not see it this way.

 

Chronic dieters believe since they were not able to successfully follow the diet, they are the one at fault, they are a failure, they are the one to blame, or they have no “willpower”. But, the reality is that the diet is the clear problem.

 

Dieting leads to restriction, undereating, and feelings of deprivation which ultimately leads to overeating.

 

The big question here is: How do you break away from this vicious cycle?

3 Things to Do Now

 

(1) Adjust your mindset

 

Instead of feeling like you need to “fix” your body to be smaller or “healthier”, find alternative ways to address what is truly going on. Are you holding onto limiting beliefs can cause you to self-sabotage? Do you believe that you will struggle with food forever? Is your mind ONLY on weight loss?

 

Can you perhaps take your mind off weight loss for now?

 

This can be a scary and new feeling so be sure to give yourself grace and be kind to your body while you transition through this mindset shift.

 

(2) Take the focus off weight loss and shift it elsewhere

 

Instead of being fixated on the scale, assess your lifestyle, behaviors, and habits.

 

Get curious and ask yourself questions—how am I eating now? Am I eating in a way that is making me feel my absolute best? Can I focus on eating as self-care versus to yield weight loss?

 

What about how you are speaking to yourself. Or the type of movement you are doing.

 

Focuses on these areas is far less stressful than focusing on the scale.

(3) Show your body and mind love

 

Shifting your mindset can be difficult, so while you’re doing the very important mindset work that needs to be done, give yourself grace.

 

Remember, with lifestyle and behavior changes, your body will respond how it is supposed to, therefore treat yourself nicely!

 

Ready to break the diet cycle? Pop your name and email in the boxes below and get started with your free online break the spell of diet experience.