Last night and most of yesterday I had a highly emotional day, for no good reason really, and felt the pressures of stress really wear me down. The things is though that it didn't take me out of the game. I ate a little more then I should have, went off my meal plan some even, but I still did my house work with some grumbling, and then did my 2 hours at the gym. A year ago I would have fallen apart for more then just an evening - I would have gone into the deep end of despair. That says a lot to me, that I've began to recognize my signs of stress and push through it.
This post today is about foods that can help out body deal with stress. I've included these foods into my life alot and I can only imagine what they will do for you! Try these foods out this week when you're feeling a little to much stress.
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Posted on June 12, 2010
4 foods to help defeat your stress!
So what type of foods make you feel less stressed out? I have a lot of emotional foods that I turn to when I am stressing out. But, most of the time these foods are not going to benefit my weight loss. Most people turn to chocolate, salty or fatty foods, and some people even stop eating; which can also hamper weight loss.
You may be surprised to learn that there are foods that you can turn to when you are feeling stressed out and overwhelmed that will promote belly fat weight loss. I will share with you 4 foods that will help you fight stress without taking you off the path of your weight loss journey.
1. Fish: Studies have found that an increase of Omega-3 fatty acids in your diet can help calm your nerves and get rid of anxiety. So make sure to include an ample amount of healthy fat in your diet to help control your anxiety. I tend to lean towards white fish for the cheap factor, but salmon is one that will give you this in an ample amounts.
2. Spinach: The mineral, magnesium, found in spinach, helps to decrease the effects of stress on the body. Consuming about three cups of spinach daily, about 40% of your daily need of magnesium will help to control your blood pressure during stressful events. This is so helpful when you are adding stress on your body as well during your exercise programs too.
3. Oatmeal: Oatmeal is FULL of Vitamin B, which helps to produce serotonin in your body. Serotonin is an essential neurotransmitter that sends calming signals to your brain. Oatmeal is also a complex carbohydrate, thus the slow digestion of oatmeal provides for the steady production of serotonin in your body and the steady calming of your nerves. This can be especially beneficial to those of us who deal with mild – severe depression, and can boost your levels early in the morning before you have taken anything other supplements or medications.
4. Chocolate: Yes – I’ll let you have a small amount of chocolate, especially since the cocao boosts the levels of neurochemicals in your body. I’ve said this before that this journey we are taking is not about eliminating things from our life, but learning to have them in moderation and allowing you those little pleasures. These neurochemicals produced by chocolate help the brain produce the feelings of happiness and relaxation. However, don’t over-indulge with the chocolate – just a few squares of dark chocolate are all you need to relax and smile. Another side note on the chocolate, don’t just go to the convenience store to find chocolate, go to a nice chocolate store, Godiva; See’s Candy; or even a local candy shop in order to find something to keep around for those stressful times.
These foods will help during those unexpected stressors in our life come out and hit us in the head, but they can also help during those times we know are coming. Such as, holidays and birthdays, our monthly PMS week, a change in your job schedule, the night you have to write out your bills, and even on a rainy day that you wish could have been better. Enjoy your foods and use them to your advantage instead allowing food to get in the way of your weight loss.
Showing posts with label Best of. Show all posts
Showing posts with label Best of. Show all posts
February 01, 2011
January 12, 2011
Best of #9
Stress is such a huge part of our daily lives and sometimes it takes over our mind and body (especially). This past post doesn't have any tips or helpful thoughts, it's just a reminder to you that we all have a hard time. I'm having a hard time even this week, only 2 weeks into the new year. Let's refocus on our goals, and remember to simplify your life instead of complicate it.
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March 06, 2010
Help me De-Stress!
Ok, so apparently I didn’t get the message that I gained weight yesterday since I baked chocolate chip cookies tonight. I only had 2 cookies, but it’s just not something I should be eating. I know that this journey is not suppose to completely restrict me from enjoying life and all that it has to offer, but I feel guilty for eating them. I should be proud that I only had 2, and that I didn’t sit and eat the whole bowl of batter instead.
I’ve noticed that my stress tolerance is much lower the past few days and that usually leads me to eating and stress is a huge factor with your body holding onto fat instead of allowing you to shed it. It can cause blood pressure increases, headaches, fatigue, and digestion problems. I’ve probably had all of these issues this week, so I need to distress some how. My at home exercising doesn’t seem to be allowing for the distressing that I need at this point, and I’m not sure where I can get it from. Some people drink, I usually eat, so I need to find some better coping mechanisms. I love to scrapbook and usually it’s a great outlet for me, but I’m at a pass in that road for the time being as I wait to pick up new photos I’ve printed. So, any suggestions followers?
Other things I’ve been trying include cleaning, sleeping, longer walks, zoning out, baking and not eating all the food, and of course the useless crying jag. I might go track down my knitting and try to finish the baby hat I started in the hospital 2 years ago.
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March 06, 2010
Help me De-Stress!
Ok, so apparently I didn’t get the message that I gained weight yesterday since I baked chocolate chip cookies tonight. I only had 2 cookies, but it’s just not something I should be eating. I know that this journey is not suppose to completely restrict me from enjoying life and all that it has to offer, but I feel guilty for eating them. I should be proud that I only had 2, and that I didn’t sit and eat the whole bowl of batter instead.
I’ve noticed that my stress tolerance is much lower the past few days and that usually leads me to eating and stress is a huge factor with your body holding onto fat instead of allowing you to shed it. It can cause blood pressure increases, headaches, fatigue, and digestion problems. I’ve probably had all of these issues this week, so I need to distress some how. My at home exercising doesn’t seem to be allowing for the distressing that I need at this point, and I’m not sure where I can get it from. Some people drink, I usually eat, so I need to find some better coping mechanisms. I love to scrapbook and usually it’s a great outlet for me, but I’m at a pass in that road for the time being as I wait to pick up new photos I’ve printed. So, any suggestions followers?
Other things I’ve been trying include cleaning, sleeping, longer walks, zoning out, baking and not eating all the food, and of course the useless crying jag. I might go track down my knitting and try to finish the baby hat I started in the hospital 2 years ago.
January 11, 2011
Best of #8 - from the beginning
Here's my post from the beginning of my journey. I began by using the Wii's EA Active 30 day Challenge, and am currently doing the same workout (at the highest difficulty level now) again to see how much better I can do it. The leg strap still does not completely fit my leg, but it's so close I almost won't need the extension strap soon! This beginning post was the momentum I needed to make a change in myself - I can hear how scared and anxious I was about making change in myself, and today I have the courage and strength to keep going and fight through the nerves. I hope those of you with a Wii and no gym membership can really relate to this - having just the moderate activity that it gives you is such a great start to your new life!
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December 27, 2009
The Program
Well, it’s the beginning of the week tomorrow. Yes, I start weeks on Monday. I have 5 days left before the mission begins. For Christmas my mom gave me the Wii EA Active 30 day challenge game. It’s basically a more advanced wii fit. I haven’t used it yet, but I have thoroughly read the manual, and of course my thighs are too large for the absurdly small leg strap that holds the num-chuck controller. Ok, side note, if you are reading this and you have never heard of the Nintendo Wii and or never used one you are severally lacking in experiences with technology. To learn more about the Nintendo Wii, click here.
So, the plan that I have half heartedly thought out is to get up at the insane hour of 6:00 am after Jon has fed Julia and put her back to bed. This of course doesn’t always go smoothly, and I will have to see how long this schedule will hold up with the recent refusal of nap times from my darling daughter. After dragging, hauling, and physically yanking myself down the stairs and pouring a gallon of coffee down my throat I will unhurriedly motivate myself into beginning the 30 day challenge with my Wii Fit. I also plan to get outside on the dry days and take walks with Julia, adding to the more physical lifestyle I’m attempting to have. Saturdays I may drive into Portland as well to walk dogs and Julia with my mom (gas money providing).
On top of this drastic change in my daily schedule I will begin to change my eating habits. The first few days may not be as structured and cleansing as I would have hoped for. (Grocery shopping occurs after pay day, the 5th of each month.) So, I will have to work with what I have in the house. Meaning of course I have to work on getting all the detrimental cuisines (i.e. chocolate, bacon, and soda) out of the house away from harms way (my butt).
I am scared, nervous, excited, and very pessimistic about the endeavor I am about to embark upon. I have little will power and a lack of support going into this. Not that people aren’t there to tell me good job and agree with what I’m doing, but most people find out your on a diet in the middle of eating a cheeseburger in front of you. Or any other craving I may be having at the time. My amazing and loving husband supports and encouraged me with everything I do, but at times it’s from the couch with a can of Coke in his hands. My other fantastic supporter is my mother, and she is also beginning a more active lifestyle again, but her schedule doesn’t always give way to face time.
2010 here I come with a declaration of change! I do not sit here announcing no more junk food, but stating that I am making an effort to become a healthy and more active person. I am going to make the move towards moderation of the delectable, and a step away from the fatty, salt loaded fast foods.
_______________________________
December 27, 2009
The Program
Well, it’s the beginning of the week tomorrow. Yes, I start weeks on Monday. I have 5 days left before the mission begins. For Christmas my mom gave me the Wii EA Active 30 day challenge game. It’s basically a more advanced wii fit. I haven’t used it yet, but I have thoroughly read the manual, and of course my thighs are too large for the absurdly small leg strap that holds the num-chuck controller. Ok, side note, if you are reading this and you have never heard of the Nintendo Wii and or never used one you are severally lacking in experiences with technology. To learn more about the Nintendo Wii, click here.
So, the plan that I have half heartedly thought out is to get up at the insane hour of 6:00 am after Jon has fed Julia and put her back to bed. This of course doesn’t always go smoothly, and I will have to see how long this schedule will hold up with the recent refusal of nap times from my darling daughter. After dragging, hauling, and physically yanking myself down the stairs and pouring a gallon of coffee down my throat I will unhurriedly motivate myself into beginning the 30 day challenge with my Wii Fit. I also plan to get outside on the dry days and take walks with Julia, adding to the more physical lifestyle I’m attempting to have. Saturdays I may drive into Portland as well to walk dogs and Julia with my mom (gas money providing).
On top of this drastic change in my daily schedule I will begin to change my eating habits. The first few days may not be as structured and cleansing as I would have hoped for. (Grocery shopping occurs after pay day, the 5th of each month.) So, I will have to work with what I have in the house. Meaning of course I have to work on getting all the detrimental cuisines (i.e. chocolate, bacon, and soda) out of the house away from harms way (my butt).
I am scared, nervous, excited, and very pessimistic about the endeavor I am about to embark upon. I have little will power and a lack of support going into this. Not that people aren’t there to tell me good job and agree with what I’m doing, but most people find out your on a diet in the middle of eating a cheeseburger in front of you. Or any other craving I may be having at the time. My amazing and loving husband supports and encouraged me with everything I do, but at times it’s from the couch with a can of Coke in his hands. My other fantastic supporter is my mother, and she is also beginning a more active lifestyle again, but her schedule doesn’t always give way to face time.
2010 here I come with a declaration of change! I do not sit here announcing no more junk food, but stating that I am making an effort to become a healthy and more active person. I am going to make the move towards moderation of the delectable, and a step away from the fatty, salt loaded fast foods.
January 09, 2011
Best of #7
So it's a new year and some of you are wondering how to drop those holiday pounds. Well, let's focus on the energy our body needs and how the amount of calories we take it will affect us in our weight loss. Read my article from back in July to enlighten your calorie knowledge.
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July 05, 2010
Calories In VS Calories Out
First things first, I hope everyone had a wonderful Fourth of July and that they enjoyed all the wonderful food that goes along with it. I absolutely went overboard with food, all due to emotional eating. I have to admit I did not have a handle on it yesterday, and it was pretty difficult to have control when I was so upset with things.
I did however have some thoughts on how we should eat and how to eat when there are days we do not exercise. Do we limit our calories when we aren’t going to “burn” any? Or do we keep the same amount of calories we consume on a daily basis? Consuming calories provides your body with the energy it needs, while physical activity burns off calories. So the key to successful weight loss is finding the right ways to balance the calories you take in with the calories you put out. When we take in to many calories during a meal the end result is Fat storage, and not in the usage of energy the calorie is intended to be used for.
So, how many calories should we be consuming? Your energy needs take precedence over all other body functions. For an adult, there are three factors that determine your total energy requirements. The first is your Basal Energy Requirement. This is the minimum amount of energy needed by the body at rest in the fasting state. It includes basic body functions such as respiration, cellular metabolism, circulation, gland activity, and body temperature control. It is affected by such things as age, gender, pregnancy, body composition, nutritional status, sleep, climate, and fever. The second energy requirement is your Physical Activity. The amount of calories needed for physical activity depends on the type of activity or work, the intensity and the duration. The last requirement is Specific Dynamic Action of Food. This is the amount of calories needed to manage food intake and includes digestion, absorption, and metabolism of food. Now, we’ve talked about that if we burn 500 calories a day for 7 days we should in theory lose 1 lb if we have not taken in more then our allotted daily calories.
But, some of you still think that to lose weight, the lower the calories, the better. Ironically, the key may be eating more calories. You can actually hurt your body's ability to lose weight by going too low. Here's why. The body has a protective mechanism. When calories drop too low (it’s recommend a minimum of 1,200 for women and 1,500 for men) the body reacts as if it is starving and tries to conserve energy. It will lower your metabolism, conserve calories and fat, and you will NOT burn calories as quickly. This results in a slower weight loss or even no weight loss. This is what’s known as "Starvation Mode." When calorie intake falls below 1,200 to 1,500 calories a day, it is also extremely difficult to follow a balanced diet and obtain all the nutrients that are needed by the body to stay strong and energetic and prevent disease. These very low calorie intakes can also lead to other health problems such as eating disorders, gout, gallstones, and heart complications.
Hitting a plateau during a weight loss program is normal (though it can still be frustrating). Your body requires fewer calories to function as your weight decreases. It needs time to adjust to all the healthy changes that are occurring due to the weight loss. So continuing to follow the same eating and exercise patterns won’t work forever. Your body will adjust differently then those around you, and that can seem unfair and frustrating. To jump-start your metabolism and break out of the plateau, you may need to select a different form of exercise to stimulate other muscle groups to become more active. Do not become discouraged; this may take several weeks or months. Stay focused on all the positive things you have accomplished. Your goal during plateaus is to try not to gain any pounds back. Keep your calories around the same range EVERYDAY in order to keep you metabolism working at its fullest and allowing your muscles to grow for you burn more fat.
So, even if you are not at the gym today keep your eating habits the same as you have been. Your resting metabolism is still working hard at burning that fat and making your body adjust to al your changes. Keep up the hard work.
____________________________________
July 05, 2010
Calories In VS Calories Out
First things first, I hope everyone had a wonderful Fourth of July and that they enjoyed all the wonderful food that goes along with it. I absolutely went overboard with food, all due to emotional eating. I have to admit I did not have a handle on it yesterday, and it was pretty difficult to have control when I was so upset with things.
I did however have some thoughts on how we should eat and how to eat when there are days we do not exercise. Do we limit our calories when we aren’t going to “burn” any? Or do we keep the same amount of calories we consume on a daily basis? Consuming calories provides your body with the energy it needs, while physical activity burns off calories. So the key to successful weight loss is finding the right ways to balance the calories you take in with the calories you put out. When we take in to many calories during a meal the end result is Fat storage, and not in the usage of energy the calorie is intended to be used for.
So, how many calories should we be consuming? Your energy needs take precedence over all other body functions. For an adult, there are three factors that determine your total energy requirements. The first is your Basal Energy Requirement. This is the minimum amount of energy needed by the body at rest in the fasting state. It includes basic body functions such as respiration, cellular metabolism, circulation, gland activity, and body temperature control. It is affected by such things as age, gender, pregnancy, body composition, nutritional status, sleep, climate, and fever. The second energy requirement is your Physical Activity. The amount of calories needed for physical activity depends on the type of activity or work, the intensity and the duration. The last requirement is Specific Dynamic Action of Food. This is the amount of calories needed to manage food intake and includes digestion, absorption, and metabolism of food. Now, we’ve talked about that if we burn 500 calories a day for 7 days we should in theory lose 1 lb if we have not taken in more then our allotted daily calories.
But, some of you still think that to lose weight, the lower the calories, the better. Ironically, the key may be eating more calories. You can actually hurt your body's ability to lose weight by going too low. Here's why. The body has a protective mechanism. When calories drop too low (it’s recommend a minimum of 1,200 for women and 1,500 for men) the body reacts as if it is starving and tries to conserve energy. It will lower your metabolism, conserve calories and fat, and you will NOT burn calories as quickly. This results in a slower weight loss or even no weight loss. This is what’s known as "Starvation Mode." When calorie intake falls below 1,200 to 1,500 calories a day, it is also extremely difficult to follow a balanced diet and obtain all the nutrients that are needed by the body to stay strong and energetic and prevent disease. These very low calorie intakes can also lead to other health problems such as eating disorders, gout, gallstones, and heart complications.
Hitting a plateau during a weight loss program is normal (though it can still be frustrating). Your body requires fewer calories to function as your weight decreases. It needs time to adjust to all the healthy changes that are occurring due to the weight loss. So continuing to follow the same eating and exercise patterns won’t work forever. Your body will adjust differently then those around you, and that can seem unfair and frustrating. To jump-start your metabolism and break out of the plateau, you may need to select a different form of exercise to stimulate other muscle groups to become more active. Do not become discouraged; this may take several weeks or months. Stay focused on all the positive things you have accomplished. Your goal during plateaus is to try not to gain any pounds back. Keep your calories around the same range EVERYDAY in order to keep you metabolism working at its fullest and allowing your muscles to grow for you burn more fat.
So, even if you are not at the gym today keep your eating habits the same as you have been. Your resting metabolism is still working hard at burning that fat and making your body adjust to al your changes. Keep up the hard work.
January 08, 2011
Best of #6
I think exercise is great for all of us, young, old, fat or skinny - we all need it in our lives! Back in March (and some time after) I was keeping weekly fitness challenges, and this was so inspiring, so now I have them in a larger scale (The Biggest Loser contest) and am keeping them as motivation.
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March 24, 2010
1-Hour Every Day Ladies!
The past two days I have been very successful in my one hour goal. I have been using a borrowed workout DVD by Jillian Michaels from the Biggest Loser. It’s a crazy intense workout packed full of everything in 20 minutes. I started last night and did another tonight, and let me tell you my muscles feel like jell-o. I’ve also added in my daily walks with Julia, and managed 1 hour!
I recently heard on the news that a middle-aged women (what age is that, because I certainly feel middle-aged) needs to work out at lest 1 hour a day every day in order to loose weight. This is ridiculous to put so much pressure on women, but now that I am in day 4 of my 1 hour challenge I can feel how important it is. During the huge pump to encourage children to get out in play the catch phrase was “Get out and play, one hour a day!” Now why would 1 hour a day apply to children and not adults? We need it just as much as they do, probably even more with all the stress and responsibilities we hold on our shoulders. Now I am no way saying that this is realistic, but if we break it up into 15 or 20 minute increments through out the day is certainly can be. Hope everyone is working on the challenge!
Tonight by the way my wonderful husband worked out with me, and it really helped me to get through the intensity of my exercise. I really think having a partner during the hard times is so crucial, and I hope I'll be able to lean on him more for that. Thanks babe!
Total Calories Burned today: 802
__________________________
March 24, 2010
1-Hour Every Day Ladies!
The past two days I have been very successful in my one hour goal. I have been using a borrowed workout DVD by Jillian Michaels from the Biggest Loser. It’s a crazy intense workout packed full of everything in 20 minutes. I started last night and did another tonight, and let me tell you my muscles feel like jell-o. I’ve also added in my daily walks with Julia, and managed 1 hour!
I recently heard on the news that a middle-aged women (what age is that, because I certainly feel middle-aged) needs to work out at lest 1 hour a day every day in order to loose weight. This is ridiculous to put so much pressure on women, but now that I am in day 4 of my 1 hour challenge I can feel how important it is. During the huge pump to encourage children to get out in play the catch phrase was “Get out and play, one hour a day!” Now why would 1 hour a day apply to children and not adults? We need it just as much as they do, probably even more with all the stress and responsibilities we hold on our shoulders. Now I am no way saying that this is realistic, but if we break it up into 15 or 20 minute increments through out the day is certainly can be. Hope everyone is working on the challenge!
Tonight by the way my wonderful husband worked out with me, and it really helped me to get through the intensity of my exercise. I really think having a partner during the hard times is so crucial, and I hope I'll be able to lean on him more for that. Thanks babe!
Total Calories Burned today: 802
Best of #5
Stress comes and goes from our lives and we have to learn to cope with it in healthy ways. I've dealt with unhealthy coping problems all my life, and continue to struggle with emotional battles. But, the struggles come easier when you make changes in your life to be healthy. Here's a post from last summer about how our stress can affect our weight loss and how to combat that problem.
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Posted on June 07, 2010
Conquering Stress with your weight loss
So, the last 2 weeks have been an enormous amount of stress for me. Not 24/7 intense stress, but that lingering feeling of impending doom stress. That I’m just waiting for the other shoe to drop before things just get worse. Every time my cell phone rang I feared the worst. I attempted to combat this stress with the normalcy of my life. Making meals, playing with Julia, have the older kids over to hang out, baking, and especially going to the gym. But even with my gym time and my battles against the stress it still seems to have won over my battle with weight loss. Is there any real ‘weight’ to this? Is the stress really causing me to not loose my weight? And how do I get past this wall?
Research does support some link between stress and weight. Stress often causes people to drop good eating and exercise habits that helped them lose weight. This is certainly true in my case. I had Dairy Queen for desert one night, and caught myself several times attempting to over snack between meals. My intensity in the gym even went down the hill. I just couldn’t get motivated!
The other problem was my fatigue that went along with this stress. I had so much going on in my head that most nights I would wrestle with bad dream, or just not fall asleep at all. When people are stressed they have trouble falling asleep. Studies show that a lack of sleep leads to lower levels of the hormone leptin, which can cause an increased appetite. Tired people often turn to food, too, to replenish their energy. I so did this! I remember thinking how eating more “healthy” foods would benefit me during the time of stress, but just ended up over eating and then taking a nap.
When we are stressed most of us who are attempting to change our habits and loss weight become emotional eaters. When we are making these changes it takes so much more than good intentions and information about nutrition and exercise to be successful. The ability to manage difficult situations and feelings effectively—without turning to food and eating—is a necessary foundation for a successful weight loss plan and healthy lifestyle.
Even when we are having challenges in our lives we are still on this journey to make a better self, and need to find ways to conquer the effects of the stress when avoiding the stress is not an option. I need to remember to have these posted on a wall or the fridge to remind me what I need to do when all I feel like doing is eating or sleeping away the stress. Here is a list of healthy stress reducers.
• Take a walk – even at a slow pace, your body will release chemicals to help build back you’re your feel-good moods.
• Stretch – turn on the radio or TV and stretch out the stress in your muscles. Basic stretches can be found here.
• Work up a sweat – when we exercise we release so much tension in our bodies and this is the best way to allow your body to loose weight and de-stress at the same time.
• Get a massage – this isn’t exactly cost affective in my world, but I have a husband who will work out those tense muscles for me too. This really can help or you to be able to ignore the emotional eating and sleeping, and bring you back to the reality of your weight loss.
• Eat something healthy and tasty after you work up a sweat – fruit smoothie, yogurt & granola, trail mix, and just some plain fruit cut up.
So, how to I move from just making healthy habits to making this my lifestyle and not struggling with these hurdles anymore? There are five most common problems that people run into when attempting to identify, work through, and overcome emotional and mental (attitude) problems that people face when they set out to change their lifestyles. These include inadequate problem-solving skills; unrealistic expectations; toxic guilt & negative self-talk; emotional eating; and lack of intrinsic motivation. We will revisit some of these problems this week with a series of motivating and helpful articles on getting past these challenges.
In the meantime, here is this week’s challenge. Weekly Challenge: Keep a journal of your daily food intake and track when you are emotionally eating (stress, bored, tired, or happy). You don’t need a fancy web site to do this, just pull out a notepad each day and write it down.
_______________________________________
Posted on June 07, 2010
Conquering Stress with your weight loss
So, the last 2 weeks have been an enormous amount of stress for me. Not 24/7 intense stress, but that lingering feeling of impending doom stress. That I’m just waiting for the other shoe to drop before things just get worse. Every time my cell phone rang I feared the worst. I attempted to combat this stress with the normalcy of my life. Making meals, playing with Julia, have the older kids over to hang out, baking, and especially going to the gym. But even with my gym time and my battles against the stress it still seems to have won over my battle with weight loss. Is there any real ‘weight’ to this? Is the stress really causing me to not loose my weight? And how do I get past this wall?
Research does support some link between stress and weight. Stress often causes people to drop good eating and exercise habits that helped them lose weight. This is certainly true in my case. I had Dairy Queen for desert one night, and caught myself several times attempting to over snack between meals. My intensity in the gym even went down the hill. I just couldn’t get motivated!
The other problem was my fatigue that went along with this stress. I had so much going on in my head that most nights I would wrestle with bad dream, or just not fall asleep at all. When people are stressed they have trouble falling asleep. Studies show that a lack of sleep leads to lower levels of the hormone leptin, which can cause an increased appetite. Tired people often turn to food, too, to replenish their energy. I so did this! I remember thinking how eating more “healthy” foods would benefit me during the time of stress, but just ended up over eating and then taking a nap.
When we are stressed most of us who are attempting to change our habits and loss weight become emotional eaters. When we are making these changes it takes so much more than good intentions and information about nutrition and exercise to be successful. The ability to manage difficult situations and feelings effectively—without turning to food and eating—is a necessary foundation for a successful weight loss plan and healthy lifestyle.
Even when we are having challenges in our lives we are still on this journey to make a better self, and need to find ways to conquer the effects of the stress when avoiding the stress is not an option. I need to remember to have these posted on a wall or the fridge to remind me what I need to do when all I feel like doing is eating or sleeping away the stress. Here is a list of healthy stress reducers.
• Take a walk – even at a slow pace, your body will release chemicals to help build back you’re your feel-good moods.
• Stretch – turn on the radio or TV and stretch out the stress in your muscles. Basic stretches can be found here.
• Work up a sweat – when we exercise we release so much tension in our bodies and this is the best way to allow your body to loose weight and de-stress at the same time.
• Get a massage – this isn’t exactly cost affective in my world, but I have a husband who will work out those tense muscles for me too. This really can help or you to be able to ignore the emotional eating and sleeping, and bring you back to the reality of your weight loss.
• Eat something healthy and tasty after you work up a sweat – fruit smoothie, yogurt & granola, trail mix, and just some plain fruit cut up.
So, how to I move from just making healthy habits to making this my lifestyle and not struggling with these hurdles anymore? There are five most common problems that people run into when attempting to identify, work through, and overcome emotional and mental (attitude) problems that people face when they set out to change their lifestyles. These include inadequate problem-solving skills; unrealistic expectations; toxic guilt & negative self-talk; emotional eating; and lack of intrinsic motivation. We will revisit some of these problems this week with a series of motivating and helpful articles on getting past these challenges.
In the meantime, here is this week’s challenge. Weekly Challenge: Keep a journal of your daily food intake and track when you are emotionally eating (stress, bored, tired, or happy). You don’t need a fancy web site to do this, just pull out a notepad each day and write it down.
January 06, 2011
Best of #4
So, I can't tell people enough that it's not about dieting or starving yourselves or even restricting food from your diet - it's about eating enough calories for your body with the right amount of nutrients and nourishment you need. When I was doing my daily food myths I don't think I made this clear enough - FOOD IS GOOD - PILLS ARE FAKE! Every time I would see someone during the holidays they would tell me how great I was looking and of course that's so great to hear, but the next thing that was said was usually "What kind of diet are you on?" "What's your secret?" And I'd always tell people, exercise and a healthy lifestyle, I don't restrict my foods because I want to be a role model for my daughter and not a dieter! It's important for our children to see what moderation looks like and how we can successfully maintain health even when we indulge. Now, what does this all have to do with a vitamin? Well, I hear a lot of people say they don't eat a lot of fruit and vegetables, but they always take their vitamins...yet they judge those who are eating more food on their plate, with more of a variety, because they aren't watching what they eat. On the contrary - those of us with a full plate of food will have more energy, strong muscles and bones, a faster metabolism, and better skin (to name a few benefits) because we've included all the food groups and not a fake one. Bring on the Vegys!
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Posted on May 23, 2010
Myth #4: If you don't eat enough healthy foods, taking a supplement will cover your bases.
Truth: A poor diet supplemented with vitamins is still a poor diet. Food remains your best source of vitamins, minerals, antioxidants and phytochemicals that are necessary for good health, and there has been no evidence to date that proves people who take supplements are any healthier than those who don't. Spend a little more time and money on delicious, tasty meals and snacks to meet your nutritional needs instead of supplements. Remember that a supplement is just that—a little extra in addition to wise food choices like real fruits, veggies, whole grains, lean proteins and calcium-rich dairy (or non-dairy) products.
Myself: I rarely remember to take a daily vitamin, but I do feel that it is necessary to take one. Like it says above, spend more time focusing on getting your daily nutrients from the foods you are eating instead of a pill. Another post will be needed on what foods help get the best and most efficient nutrients. Look for that in the near future.
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Posted on May 23, 2010
Myth #4: If you don't eat enough healthy foods, taking a supplement will cover your bases.
Truth: A poor diet supplemented with vitamins is still a poor diet. Food remains your best source of vitamins, minerals, antioxidants and phytochemicals that are necessary for good health, and there has been no evidence to date that proves people who take supplements are any healthier than those who don't. Spend a little more time and money on delicious, tasty meals and snacks to meet your nutritional needs instead of supplements. Remember that a supplement is just that—a little extra in addition to wise food choices like real fruits, veggies, whole grains, lean proteins and calcium-rich dairy (or non-dairy) products.
Myself: I rarely remember to take a daily vitamin, but I do feel that it is necessary to take one. Like it says above, spend more time focusing on getting your daily nutrients from the foods you are eating instead of a pill. Another post will be needed on what foods help get the best and most efficient nutrients. Look for that in the near future.
January 05, 2011
Best of #3
Today I wanted to remind all of us how tasty and awesome salads can be. Last year for my birthday we made a build your own salad bar party! Hello, that was wonderful and so creative of us! Here are some tips to make your salads taste just that much better, but without adding on the fat!
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Posted May 19, 2010
Lettuce
The foundation of most salads, lettuce adds substance, crunch, water, and fiber for very few calories—only about 10 per cup. But if you want all that and vitamins, too, toss out the iceberg and toss in the romaine, mixed baby greens and spinach. While iceberg lettuce is lower in nutrients (and still makes a decent choice if it's the only thing available), these other greens are rich in vitamins A, C and K, manganese, and folate.
Love all of these, make sure to mix it up A LOT. I am a huge fan of iceberg and spinach, but get bored of both easily.
Protein
Adding protein, such as lean meat, tofu, eggs or beans, will help bulk up your salad and keep you full longer. Unfortunately, many protein toppings are deep-fried, breaded and greasy, which adds unnecessary calories plus cholesterol, sodium and fat to your salad. Skimp on fattier toppings such as bacon and fried (breaded) chicken strips, and go for lean proteins instead. Grilled chicken, canned beans of all kinds, chickpeas, tofu, hardboiled eggs (especially whites), or water-packed tuna are leaner choices. Nuts and seeds are popular in salads, too, and while they’re a healthy source of good fats and some protein, they’re not exactly low-cal. If you choose to add them, watch your portions (1/2 ounce contains more than 80 calories).
Hardboiled egg is the best, I also can not stand chickpeas and garbanzo beans, so they will not be added into any salad I am making. Also, I’m a huge fan of baby shrimp, go for that one of these days.
Restaurants know that people love cheese, so they tend to pile on multiple servings of it on their salads. It might be tasty, but it sends the calorie counts sky high! While cheese is a nutritious food that adds flavor, calcium, and protein to a salad, enjoy it in moderation due to its high fat content. Just a half-cup of cheddar cheese (the amount on many large restaurant salads) contains 18 grams of fat and 225 calories. To keep calories in check, use a single serving of cheese (approximately 2 tablespoons). Choose low-fat varieties as much as possible to save on saturated fat and calories.
Don’t add cheese if you’re going to add regular and not light dressing, it’s just not needed most of the time. But one good tip I do have is use low-fat cheese sticks and chop them up for your cheese, instead of shredded Cheddar.
Pile on the Veggies
Vegetables like bell peppers, grated carrots, sugar snap peas, and tomatoes provide flavor, fiber, and vitamins for few calories. Grated carrots, for example, have only 45 calories in a whole cup, and there are only about 20 calories in an entire red bell pepper. When building your best salad, use as many veggies as possible for extra filling power—and a nice crunch! Practice moderation when it comes to starchy vegetable toppings like corn and potatoes, which are higher in calories. And remember to go for a variety of colors to ensure you're getting several different nutrients and antioxidants in your salad bowl.
Pile them all on! Cucumbers, peas, broccoli, cauliflower, cherry tomatoes, mushrooms, and so much more!
Don't Forget the Fruit
Don't leave fruit on the sidelines! Fresh, canned and dried fruits add a sweetness that can help temper the slightly bitter taste of greens and veggies. They also provide color and texture (not to mention nutrition) to your salad bowl. Chopped apples, pears, grapes, or mandarin oranges (canned in juice—not syrup—and drained) are excellent salad toppers. Chewy dried fruits (cranberries, raisins) work well, too, but they are also high in calories (so only use a sprinkle!). Avocados (and the guacamole made from them) are creamy and nutritious thanks to their heart-healthy fats, but they're also a concentrated sources of calories. Keep your use of avocado to a minimum if you're watching your weight.
So, gym buddy has been doing this. I haven’t ever tried much dried fruit on my salad, so I will have to do this soon. But, I have used the most delicious avocado, and it’s so worth the calories!
Crunchy Toppings
Sesame sticks, crispy noodles and croutons are salty and crunchy but conceal lot of hidden fat. Better options include water chestnuts, apple slivers, a small serving of nuts, crumbled whole-grain crackers, and homemade croutons. To make your own low-fat croutons, just slice a large clove of garlic and rub it over both sides of a piece of whole-grain bread. Cut the bread into cubes and then brown it in the toaster or conventional oven.
Okay, I have to admit, I love croutons, so I use them in moderation. I try to not add them very often on my salads, so that when I do I feel like I’m getting a treat.
Dressing
A very healthy salad could go very wrong with one too many shakes of oil or dressing. The main issue with dressing is its fat and sodium content—and the fact that people have trouble controlling their portions. Two tablespoons is an appropriate serving of dressing, but most restaurants serve much more than that, whether mixed in to your salad or served on the side. Those calories add up fast. When dining out, always ask for dressing on the side and dip your fork into the dressing before picking up your bite of salad. Caesar, ranch and other cream-based dressings (when not specified as low-fat) are calorie bombs worth avoiding. Look for dressings specified as "low-fat" that contain no more than 60 calories per serving. You can also add flavor for minimal calories by using salsa, vinegar or lemon juice.
I love ranch, and hate low-fat ranch, so I will probably never give in to this rule. I do dip my fork or measure out when I can to maintain the lowest calories possible, but I can’t always go low-fat when it comes to dressings. I have a friend who makes her own ranch dressing from a mix, and HELLO, that is filled with some serious calories! It’s good, but I really watch out on that one. At home I try to have a lot of variety of dressings. My other two favs include 1000 island and Kraft Catalina dressing. I also like Kraft’s low-fat Italian vinaigrette (I sometimes cook this on my chicken). I just also tried this wonderful Light, Parmesan peppercorn Ranch from Wishbone. It was very tasty! Give it a try, you won't regret it.
_________________________________________
Posted May 19, 2010
Lettuce
The foundation of most salads, lettuce adds substance, crunch, water, and fiber for very few calories—only about 10 per cup. But if you want all that and vitamins, too, toss out the iceberg and toss in the romaine, mixed baby greens and spinach. While iceberg lettuce is lower in nutrients (and still makes a decent choice if it's the only thing available), these other greens are rich in vitamins A, C and K, manganese, and folate.
Love all of these, make sure to mix it up A LOT. I am a huge fan of iceberg and spinach, but get bored of both easily.
Protein
Adding protein, such as lean meat, tofu, eggs or beans, will help bulk up your salad and keep you full longer. Unfortunately, many protein toppings are deep-fried, breaded and greasy, which adds unnecessary calories plus cholesterol, sodium and fat to your salad. Skimp on fattier toppings such as bacon and fried (breaded) chicken strips, and go for lean proteins instead. Grilled chicken, canned beans of all kinds, chickpeas, tofu, hardboiled eggs (especially whites), or water-packed tuna are leaner choices. Nuts and seeds are popular in salads, too, and while they’re a healthy source of good fats and some protein, they’re not exactly low-cal. If you choose to add them, watch your portions (1/2 ounce contains more than 80 calories).
Hardboiled egg is the best, I also can not stand chickpeas and garbanzo beans, so they will not be added into any salad I am making. Also, I’m a huge fan of baby shrimp, go for that one of these days.
this is last night's chicken salad - shredded iceberg lettuce, diced red onion, chopped mozzarella cheese stick, diced mushrooms, cherry tomatoes, broccoli, hard boiled egg, and grilled chicken strips with red pepper flakes.
CheeseRestaurants know that people love cheese, so they tend to pile on multiple servings of it on their salads. It might be tasty, but it sends the calorie counts sky high! While cheese is a nutritious food that adds flavor, calcium, and protein to a salad, enjoy it in moderation due to its high fat content. Just a half-cup of cheddar cheese (the amount on many large restaurant salads) contains 18 grams of fat and 225 calories. To keep calories in check, use a single serving of cheese (approximately 2 tablespoons). Choose low-fat varieties as much as possible to save on saturated fat and calories.
Don’t add cheese if you’re going to add regular and not light dressing, it’s just not needed most of the time. But one good tip I do have is use low-fat cheese sticks and chop them up for your cheese, instead of shredded Cheddar.
Pile on the Veggies
Vegetables like bell peppers, grated carrots, sugar snap peas, and tomatoes provide flavor, fiber, and vitamins for few calories. Grated carrots, for example, have only 45 calories in a whole cup, and there are only about 20 calories in an entire red bell pepper. When building your best salad, use as many veggies as possible for extra filling power—and a nice crunch! Practice moderation when it comes to starchy vegetable toppings like corn and potatoes, which are higher in calories. And remember to go for a variety of colors to ensure you're getting several different nutrients and antioxidants in your salad bowl.
Pile them all on! Cucumbers, peas, broccoli, cauliflower, cherry tomatoes, mushrooms, and so much more!
Don't Forget the Fruit
Don't leave fruit on the sidelines! Fresh, canned and dried fruits add a sweetness that can help temper the slightly bitter taste of greens and veggies. They also provide color and texture (not to mention nutrition) to your salad bowl. Chopped apples, pears, grapes, or mandarin oranges (canned in juice—not syrup—and drained) are excellent salad toppers. Chewy dried fruits (cranberries, raisins) work well, too, but they are also high in calories (so only use a sprinkle!). Avocados (and the guacamole made from them) are creamy and nutritious thanks to their heart-healthy fats, but they're also a concentrated sources of calories. Keep your use of avocado to a minimum if you're watching your weight.
So, gym buddy has been doing this. I haven’t ever tried much dried fruit on my salad, so I will have to do this soon. But, I have used the most delicious avocado, and it’s so worth the calories!
Crunchy Toppings
Sesame sticks, crispy noodles and croutons are salty and crunchy but conceal lot of hidden fat. Better options include water chestnuts, apple slivers, a small serving of nuts, crumbled whole-grain crackers, and homemade croutons. To make your own low-fat croutons, just slice a large clove of garlic and rub it over both sides of a piece of whole-grain bread. Cut the bread into cubes and then brown it in the toaster or conventional oven.
Okay, I have to admit, I love croutons, so I use them in moderation. I try to not add them very often on my salads, so that when I do I feel like I’m getting a treat.
Dressing
A very healthy salad could go very wrong with one too many shakes of oil or dressing. The main issue with dressing is its fat and sodium content—and the fact that people have trouble controlling their portions. Two tablespoons is an appropriate serving of dressing, but most restaurants serve much more than that, whether mixed in to your salad or served on the side. Those calories add up fast. When dining out, always ask for dressing on the side and dip your fork into the dressing before picking up your bite of salad. Caesar, ranch and other cream-based dressings (when not specified as low-fat) are calorie bombs worth avoiding. Look for dressings specified as "low-fat" that contain no more than 60 calories per serving. You can also add flavor for minimal calories by using salsa, vinegar or lemon juice.
I love ranch, and hate low-fat ranch, so I will probably never give in to this rule. I do dip my fork or measure out when I can to maintain the lowest calories possible, but I can’t always go low-fat when it comes to dressings. I have a friend who makes her own ranch dressing from a mix, and HELLO, that is filled with some serious calories! It’s good, but I really watch out on that one. At home I try to have a lot of variety of dressings. My other two favs include 1000 island and Kraft Catalina dressing. I also like Kraft’s low-fat Italian vinaigrette (I sometimes cook this on my chicken). I just also tried this wonderful Light, Parmesan peppercorn Ranch from Wishbone. It was very tasty! Give it a try, you won't regret it.
January 04, 2011
Best of #2
Today I want to share with you how powerful we all can be. I've learned a lot in the past year and especially in the lifetime of weight loss I have struggled with. Gimmicks don't work, hard work and effort is what it takes.
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Posted on May 01, 2010
Knowledge is Power
What I have learned can help you too. I have started to believe this in myself. I have begun to acknowledge the fact that I do have know-how and can help others with their struggles. Not only in weight loss, but in all areas of life. For so long I had this doubt in myself that I was incapable in helping others. I have a degree in psychology, and worked in my field rather unsuccessfully for 4 ½ years. I am no where close to be able to go back into the working world of counseling, but I think once I am I will be fully directed in the right direction. God has given me knowledge and is allowing me to walk with Him to learn how to use that knowledge.
When it comes to weight loss I fully believe that gimmicks are false hope sent from Evil. I know this sounds rather harsh, but without knowing my bible verses well or much of the stories I do believe that God gives us the power to do such things on our own. Gimmicks are all about short term successes, and not about what we really want to gain from weight loss – a healthy self. I think many people loss sight at that when they want to fit into that bikini or fancy dress for the big night.
When people tell me that they are inspired by what I am doing it makes me happy, but then they proceed to tell me about some system they have to lose weight fast. If you need assistance in learning how to become a healthy eater or have an active lifestyle, then read a book, search the web, talk to a friends, but DO NOT spend money on gimmicks. I remember trying L.A Weight loss a few years ago, and they were all about supplements, certain amount of each type of food, and buy this drink or food. But, I never found any results with them because it wasn’t right for my body. I probably spent around $1,000 or more for that. What a waist. I’ve done Jenny Craig, again, another buy our food program. Weight Watchers is one I have never used, and I do love their recipes, but point counting seems a little out there too.
My program includes learning more and more about what I need to eat and not eat, what area of my body needs to be worked out, and how I am going to do that successfully. I count my calories, and I use a web site to help me with that. I didn’t use to; I use to count them myself using a calculator. I workout 3-5 times a week for an hour a more using cardio and weight training to build lean muscles to burn calories. I read other weight loss blogs that inspire me to keep me motivated. My blog is my ultimate accountability, but I have friends who also keep me accountable. These steps have finally given me the building blocks to know I am living the right kind of life.
I have goals, and they keep me motivated, but the ultimate goal is to live healthy, life long, and be a role model for others and my family.
___________________
Posted on May 01, 2010
Knowledge is Power
What I have learned can help you too. I have started to believe this in myself. I have begun to acknowledge the fact that I do have know-how and can help others with their struggles. Not only in weight loss, but in all areas of life. For so long I had this doubt in myself that I was incapable in helping others. I have a degree in psychology, and worked in my field rather unsuccessfully for 4 ½ years. I am no where close to be able to go back into the working world of counseling, but I think once I am I will be fully directed in the right direction. God has given me knowledge and is allowing me to walk with Him to learn how to use that knowledge.
When it comes to weight loss I fully believe that gimmicks are false hope sent from Evil. I know this sounds rather harsh, but without knowing my bible verses well or much of the stories I do believe that God gives us the power to do such things on our own. Gimmicks are all about short term successes, and not about what we really want to gain from weight loss – a healthy self. I think many people loss sight at that when they want to fit into that bikini or fancy dress for the big night.
When people tell me that they are inspired by what I am doing it makes me happy, but then they proceed to tell me about some system they have to lose weight fast. If you need assistance in learning how to become a healthy eater or have an active lifestyle, then read a book, search the web, talk to a friends, but DO NOT spend money on gimmicks. I remember trying L.A Weight loss a few years ago, and they were all about supplements, certain amount of each type of food, and buy this drink or food. But, I never found any results with them because it wasn’t right for my body. I probably spent around $1,000 or more for that. What a waist. I’ve done Jenny Craig, again, another buy our food program. Weight Watchers is one I have never used, and I do love their recipes, but point counting seems a little out there too.
My program includes learning more and more about what I need to eat and not eat, what area of my body needs to be worked out, and how I am going to do that successfully. I count my calories, and I use a web site to help me with that. I didn’t use to; I use to count them myself using a calculator. I workout 3-5 times a week for an hour a more using cardio and weight training to build lean muscles to burn calories. I read other weight loss blogs that inspire me to keep me motivated. My blog is my ultimate accountability, but I have friends who also keep me accountable. These steps have finally given me the building blocks to know I am living the right kind of life.
I have goals, and they keep me motivated, but the ultimate goal is to live healthy, life long, and be a role model for others and my family.
January 03, 2011
Best of #1
So, today I want to share with you one of my post from a year ago. Though the title is named Best of - I find that a lot of my postings are great and helpful, and that just reading them again encourages me. So, today I wanted to focus on Emotional Eating. I know a lot of you are struggling again with the holiday weight gain or just overall wanting to get rid of the extra weight, and sometimes it's those emotional times that give us the hardest time. Read my post from last year - I've found I do much less emotional eating these days and a lot more stress relief in place of the food.
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Posted on January 15, 2010
On a different note, I wanted to bring up the topic of emotional eating. I caught myself this evening wanting to eat because I was overly emotional. (My daughter was crying herself to sleep again.) I stood in front of the refrigerator with both doors open and realizing all I was doing was trying to stuff my feelings away. I closed the doors and thought through my feelings, and even shed some tears. I read somewhere that 75% of overeating is due to our emotions, and I want all of us to really focus on identifying our triggers towards our emotional eating.
Some triggers I have are obviously the stress of my daughter’s emotions. This comes from several areas of emotions. Another area I have that causes me to eat is boredom. I have had this trigger all my life. I can remember as a young girl I would come home before my mom and raid the fridge and watch cartoons. I would do the same thing when I was sick, sad, and as I got older even when I was happy. Before I began this journey 3 weeks ago I would catch myself eating my meal with my daughter, and then if she didn’t finish I would eat hers as well. (Now, I just give it to the dog.)
Emotional eating triggers are important aspect of our weight loss and to ensure you keep the weight off for the long haul. Once we identify those triggers we can take eating and weight problems out of the equation of our emotional problems. To help you identify your trigger’s I have found the break down of five categories of trigger’s from WebMD.
* Social: Eating when around other people. For example, excessive eating can result from being encouraged by others to eat; eating to fit in; arguing; or feelings of inadequacy around other people.
* Emotional: Eating in response to boredom, stress, fatigue, tension, depression, anger, anxiety, or loneliness as a way to "fill the void."
* Situational: Eating because the opportunity is there. For example, at a restaurant, seeing an advertisement for a particular food, passing by a bakery. Eating may also be associated with certain activities such as watching TV, going to the movies or a sporting event, etc.
* Thoughts: Eating as a result of negative self-worth or making excuses for eating. For example, scolding oneself for looks or a lack of will power.
* Physiological: Eating in response to physical cues. For example, increased hunger due to skipping meals or eating to cure headaches or other pain.
________________
Best of posts will appear once a day for 12 days.
_______________
Posted on January 15, 2010
On a different note, I wanted to bring up the topic of emotional eating. I caught myself this evening wanting to eat because I was overly emotional. (My daughter was crying herself to sleep again.) I stood in front of the refrigerator with both doors open and realizing all I was doing was trying to stuff my feelings away. I closed the doors and thought through my feelings, and even shed some tears. I read somewhere that 75% of overeating is due to our emotions, and I want all of us to really focus on identifying our triggers towards our emotional eating.
Some triggers I have are obviously the stress of my daughter’s emotions. This comes from several areas of emotions. Another area I have that causes me to eat is boredom. I have had this trigger all my life. I can remember as a young girl I would come home before my mom and raid the fridge and watch cartoons. I would do the same thing when I was sick, sad, and as I got older even when I was happy. Before I began this journey 3 weeks ago I would catch myself eating my meal with my daughter, and then if she didn’t finish I would eat hers as well. (Now, I just give it to the dog.)
Emotional eating triggers are important aspect of our weight loss and to ensure you keep the weight off for the long haul. Once we identify those triggers we can take eating and weight problems out of the equation of our emotional problems. To help you identify your trigger’s I have found the break down of five categories of trigger’s from WebMD.
* Social: Eating when around other people. For example, excessive eating can result from being encouraged by others to eat; eating to fit in; arguing; or feelings of inadequacy around other people.
* Emotional: Eating in response to boredom, stress, fatigue, tension, depression, anger, anxiety, or loneliness as a way to "fill the void."
* Situational: Eating because the opportunity is there. For example, at a restaurant, seeing an advertisement for a particular food, passing by a bakery. Eating may also be associated with certain activities such as watching TV, going to the movies or a sporting event, etc.
* Thoughts: Eating as a result of negative self-worth or making excuses for eating. For example, scolding oneself for looks or a lack of will power.
* Physiological: Eating in response to physical cues. For example, increased hunger due to skipping meals or eating to cure headaches or other pain.
________________
Best of posts will appear once a day for 12 days.
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