10 Reasons Emotional Eating Happens, And 10 Ways to Stop

Uncategorized Apr 23, 2018

1. Wanting To Avoid A Task

I’ll get to that, right after a snack. Ok, now, time to get to that work I need to do…. Hmm, maybe just a bit more food first. Procrastineating is commonplace and isn’t necessarily a problem unless it’s getting in the way of your health or productivity goals. It’s easy to see how stalling by nibbling can contribute to extra pounds, in addition to not getting as much done as we could be.

2. Delaying A Confrontation

This is really similar to the above problem of procrastineating, but specifically, avoiding a confrontation with another person has a separate element of squashing down our feelings, not just buying us a few more minutes.

3. Needing A Break From Work, Responsibility, Or Pressure

Try to keep yourself in perpetual work mode 24/7 and you’ll find out that it’s an impossible task. If you don’t plan and allow yourself breaks and rests to balance out your daily exertion and toil, you’ll end up...

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The Difference Between Control And Responsibility

Uncategorized Apr 23, 2018

Control is limiting; responsibility is listening.

Control is about ratcheting down behavior; responsibility is about responding to situations in an appropriate way.

Say you have a puppy that is whining and barking. To control it, you could just put it in a crate and ignore it. To be responsible for it would be to go interact with it and see what it needed (to go outside to pee? Some play or training? A nap?), and then respond appropriately.

When it comes to our own lives and selves, the ideal situation to be responsible for our own needs isn't always available. Sometimes it does feel like it would be better/easier to put our needs aside and just get on with whatever it is we feel that we have to get done that day.

Here's the thing: this doesn't have to be black and white, one choice or the other.

Yes, it would be ideal if we could all have the time, space, and resources to meet all of our authentic needs in a timely and healthy way. However, sometimes we are hungry at work and it's...

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A Solution For "I Eat Well... Until I Don't"

Uncategorized Apr 23, 2018

Several times a day, I listen to someone describe what and how they eat. One of the benefits of having a coach is that someone outside of your head can, in many ways, have a clearer view of what’s actually going on.

Almost nobody says “I need to eat a bigger breakfast”. Or even “I need to eat a bigger lunch”.

What they do say is, “I eat well, but lose it on the weekends.” Or, “I do great all day, and damn it at night I snack, and can’t stop!” The words vary, but it’s a very common theme: “I eat well, until I don’t.”

What they see is a problem that starts at 7 pm, or starts on Saturday, or just before the kids get home from school...whatever time their particular hot button is. And that may well be the case. If we talk about that place and time and find there is an emotion, fatigue or stressor that happens at that time of day, we’re onto something and can work on changing behavior directly. We...

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4 Tricks To Eating Well On The Night Shift

Uncategorized Apr 23, 2018

A lot of things aren’t ideal about working the night shift, but you knew that already.

Noting being able sleep is obviously the big one.

But then there’s also the wacky nausea-hunger hybrid you get when you’re suuuuuper tired. There’s the fact that nothing but candy can sound good at 2 am, and you brought tuna salad for “lunch”.

There’s the crazy hunger the following day.

And the heartburn from too much coffee.

If you work some day shifts too, there’s a weird long day and a weird short day on either side of your night shift as you transition into and out of vampire schedule.

There certainly are a handful of challenges, but don’t make the mistake of confusing difficulty for impossibility. It’s not impossible to eat nutritiously or practice healthy habits with night shift work, you just need a system.

Trick 1: Don’t Think About “Eating 3-4 Meals a Day”; Think About Eating Every 4-6 Hours You are Awake.

This...

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Cheat Days Ruin Results, And It's Not Just About The Calories

Uncategorized Apr 23, 2018

We know that rigidly adhering to diet rules is a short road to failure. It works for a small percentage of the population, for a short time. When you hear about it “working” for someone, you’re hearing about one of two things:

  1. You’re hearing about it working for someone for the month or two that they were able to keep doing it.
  2. You’re getting “survivor bias”. You’re hearing from one of the small percentage of people who can make it work. You aren’t hearing from the much larger percentage of people who struggled and failed with it.

Again, for the small percentage of people that a cheat day can work for, that leaves most of us for whom it makes things worse. The majority of people find that a cheat day sets them on a mentally draining cycle of restricting too hard and then cheating too hard.

The cycle of too much restriction and too much cheating is a downward spiral that keeps getting more and more extreme until it you break.

...

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How To Conquer Your Trigger Foods

Uncategorized Apr 23, 2018

How many of you have foods that you try to steer clear of because you know - you just know - that once you start, you can’t stop? Or perhaps you find yourself intentionally seeking that specific food out after a particularly trying day.

A trigger food is a food that you have a difficult time eating a reasonable portion of. Eating a little bit usually leads to cleaning off the rest of the plate. These are oftentimes highly palatable foods including chips, cookies, or chocolate. Usually, individuals have an ongoing, tumultuous relationship with said trigger food, and while they may love the taste of it at the moment, it usually doesn’t end well.

Fortunately, it’s entirely possible to conquer trigger foods. Follow this 4-step process below to break free.

1. Accept That You Are In Control

Forgive the bluntness of this next statement, but it’s crucial to establish as a fact. Your brain controls the movement of your voluntary muscles, so moving your limbs,...

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10 Things No One Told You About Food-Prep, Straight From A Dietitan

Uncategorized Apr 23, 2018

Millions of busy adults suffer from food prep problems, which we're going to call "FPP." Are you one of them? Symptoms of FPP include:

  • Possessing 3 or more items in your refrigerator which are furrier than your dog
  • Not having the right things on hand to assemble a meal, so your order Pizza or Chinese
  • Throwing out food on a weekly basis (that once would have been fine to eat)
  • Overeating because you skipped a meal earlier (may cause paradoxical weight gain brought on by grocery shortage)
  • Skipping meals during the workday because you’re too busy to go out and don’t have anything with you to eat
  • Two items in your crisper have achieved sentience, and are battling for dominion over the lower refrigerator
  • Your past google searches include “How many weeks past the ‘sell by’ date can I eat deli meat?”
  • Paleontologists have requested access to items in your freezer

Maybe these are all familiar to you (sounds like you’re afflicted)! Or maybe...

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Why We Don't Do Supplements

Uncategorized Apr 23, 2018

1. Generally, They Don’t Work

The claims made by dietary supplement manufacturers are some of the biggest lies you can find in any industry’s advertising. The tricky wording is part of the deception: The bottle won’t say that it lowers blood pressure, it will say that it "supports healthy blood pressure." Likewise, you can find pills to "support" all sorts of things, like heart health, mood, energy, focus, bone health and of course, your sex life.

So why does this "support" word pop up everywhere? Because the flimsy laws regarding labels only specifically bar dietary supplements from a few words: diagnose, treat, cure and prevent are all verboten. So instead of saying that a supplement "treats" high blood sugar or "prevents" diabetes, they’ll say it helps to “maintain healthy blood sugar levels already within a normal range.” (source) That sounds reassuring, but when you read it carefully, it doesn’t actually mean anything. So if you have...

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How To Handle A Loved One Going Low Carb

Uncategorized Apr 23, 2018

Dear Georgie,
My husband is starting the Atkins diet! On the bright side, I think this will make some things easier for me because he will be watching what he is eating and having less temptations around. But I'd love some reading on this, either for my knowledge or anything I should have him read. I'm concerned about his health. - Joan

Dear Joan,

I agree that it will be helpful to you and your goals that your husband is choosing to do watch his intake, even if his approach isn't the same as yours. Your home will likely have fewer temptations, (especially alcohol and sweets) and hopefully, it will help him with the results he wants to see. Maybe he'll start cooking more!

There are a lot of ways to do a low carb diet. A low carb lunch might be a salmon filet and green salad with pecans.... or it might be bacon wrapped steak with butter-blue cheese sauce on it. If a person includes a lot of vegetables and chooses healthier fats and proteins, it's not that bad health-wise.

The...

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Eating "Just Enough" With Pizza - It CAN Be Done!

Uncategorized Apr 23, 2018

The skill of “Eating Just Enough” might be the crown jewel of eating skills. It can take the most practice, but it is by far the most worth it. We know that people who have the skill of eating just enough have the best weight loss, weight loss maintenance, the highest well being, and the best and most resilient body image.

There Are Two Opposite Poles of Eating Just Enough (EJE)

Let's say that you were looking at two opposites: On one end, you were doing EJE with pizza. On the other end, you were doing EJE with chicken, rice, and broccoli (the hardest dying stereotype of what you would eat to lose weight). In reality, neither one of those is going to make up the majority of your meals, but they’re really useful to illustrate the spectrum of EJE skill practice.

With Pizza: You probably want to portion it out ahead of time, because you might not be able to trust your stomach to tell you when to stop. You probably have to wait a certain amount of time after...

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