Emotional eating is a major problem for healthy living and weight loss. We can eat for all types of reasons that don’t involve hunger. We may be stressed, tired, bored, or even happy!
There is always an excuse, right? And that excuse always leads to eating high-calorie foods that we just don’t need. They’re empty calories, too, because they offer no nutritional benefit to our bodies. In the end, we eat more calories than we burn and we gain more weight.
It’s time to put an end to emotional eating. Here are 12 effective ways that will help you control and manage your emotions and do something else other than eating.
Understand Emotional Eating
Let’s start with the first tip. To be able to put an end to emotional eating, you need to understand more about it. This will help you acknowledge that you are eating because of your emotions.
Emotional eating is when you eat due to your feelings. You’re not exactly hungry. In some cases, you may feel full or satisfied, but you feel like food is going to support or change your mind. You’re eating because your brain tells you to.
You may eat to ease the stress that you feel or to celebrate a promotion. Your food choices are made through the way that you feel and are usually instinctive and impulsive.
No matter how much you eat, your emotions won’t change. In fact, they can often make your feelings worse. You give into the stress eating and then feel guilty that you’ve to blow your diet. You then eat more to ease that guilt, only to make it worse.
Acknowledge You Emotionally Eat
To be able to curb emotional eating, you need to acknowledge that you suffer from it. This isn’t just acknowledging right now that you sometimes emotionally eat. You need to focus on it at the time.
What’s the first thing that you want to do when you are angry, upset, or stressed? Is it to open the fridge? Catch yourself while you do it to remind yourself that this is an emotional response.
You need to figure out if you’re hungry. There are high chances that your stomach doesn’t need the food and may protest if you do try feeding it.
Once you acknowledge that you do emotionally eat, you will be ready to move on with the rest of the steps.
Identify Triggers that Lead to Emotional Eating
Now it’s time to figure out when you’re more likely to reach for food to feed an emotional rather than hunger. This will help you avoid triggers or start taking other steps to manage them.
The emotions aren’t always going to be negative ones. There are some positive emotions that lead to us eating. When we’re celebrating, we tend to reward ourselves with food. If we’re happy and having fun, we may reach for the ice cream to join in with others.
However, most of the emotions are negative ones. We tend to eat a lot when we’re stressed or angry. We view food to curb those emotions. Boredom eating is also a major problem, as you try to find something to do that will curb the boredom.
Some of the triggers aren’t going to be pure emotion. They are habits that you’ve developed over the years, some of them from your childhood. Social influences will also have some power over you.
Now you’re ready to start curbing the feelings in other ways to avoid emotional eating.
Focus on the Reasons for the Feelings
Instead of instantly trying to get rid of the feelings, you need to focus on the reasons why you have these feelings. You’ll do yourself mental and emotional good by doing this. The eating is more of an attempt at a band aid. You’re trying to fix the symptom (the feeling) instead of the problem.
Assess the events that led to the feeling. You can then find ways to deal with those events, removing the feeling completely. This helps you completely avoid the triggers of emotional eating, which you’ve identified already.
Once you realize why you feel a certain way, you can acknowledge the feelings deeper. You can acknowledge the whole situation and move onto the next step.
Put the Feelings in Perspective and Be Objective
Look at the situation from the view of another person. This isn’t always easy, but you need to think about the way other people would feel or deal with a current problem or event.
For example, if you feel angry at a comment someone made, take yourself and your feelings out of the equation. Assess how others would have reacted to that comment and be objective. Would they have been angry too? Are you oversensitive?
You could find that being objective helps to diminish the feelings that you have. Rather than feeding the emotions, you’re getting rid of them as you assess the situation.
And don’t forget to put it all into perspective. It’s easy to make one event ruin the rest of your day or week, but in the grand scheme of things is it worth it? There are going to be times that the event is catastrophic in your life. There will be times that it takes up everything you are, but there are higher chances that the emotion is a small blip in the road.
Start Practicing Mindful Eating
Now it’s important to focus on the food that you eat and the reason you’re eating. It’s all about being mindful of the type of food and the calories that you put into your body.
Some people will struggle to curb emotional eating at first. However, you may be able to change the type of food you eat to make sure you’re not consuming empty calories. This is a start. While you’re not fixing the problem, you’re doing some damage limitation.
Rather than reaching for the chocolate bar, have some vegetables already chopped into sticks that you can grab. You could even reach for nuts and dried fruit to help add more selenium and vitamins to your diet.
This isn’t something that you want to do forever. It’s a temporary fix, while you follow the rest of the tips.
You will need to work hard to do this. The sugary foods will call out to you, but you want to focus on healthy, mindful eating as much as possible.
Switch to Drinks to Curb the Calories
Why not have a drink instead of food. I’m not suggesting you reach for the fruit juice, alcohol, and soda. What I want you to do is reach for the filling and healthy options around your house.
Water is the best drink to have. It hydrates your body without adding toxins and calories. It will cleanse your whole system.
But it doesn’t do much for your emotions, does it? You want to trick your body into thinking that you’re feeding the emotions without damaging your health.
A cup of tea is one of the best ways to do that. The warmth of the liquid will work on the emotions, easing your stress and diminishing the negative feelings. You are actively reducing the symptoms, so you won’t feel the need to eat anything afterward. You’re also keeping yourself busy, making it feel like you’re emotionally eating.
Black or green tea is good for this. However, you could also reach for herbal teas too. Peppermint and chamomile teas are popular options, especially when reducing stress. If you’re eating for happiness, consider something like raspberry or lemon tea to give you that summery feeling to keep your mood boosted.
Massage Your Feet Instead
How about a foot rub? You don’t need to spend money to get this benefit. You can do it all yourself at home.
Foot rubs are highly effective for boosting happy hormones and getting rid of the stress and negativity in your life. They can also help to improve your overall health, as certain parts of the feet are connected to other parts of the body. For example, the instep is connected to your heart and digestive systems, while your toes are connected to your head.
Grab a tennis ball and roll it around your feet. You only need to apply a little pressure to get all the benefits. Feel the muscles relax in your feet and allow that feeling to spread around the rest of your body. If you want a full massage, book yourself in for one regularly to work away from the tension and negativity.
This is another option that will help to make you feel like you’re doing something. The hands are constantly moving, and in use, so you can’t reach for the food.
Burn Incense to Remove the Negativity and Ease the Mind
Incense has its place in the home when it comes to boosting the mind. There are certain scents that will work better, depending on your emotions. But your focus is to burn something that you like to help ease the negativity in your mind.
Pleasant smells will help to remove the anger and stress from your body. You can lay back and do nothing while taking in lavender, coconut, and rosemary.
If you don’t like burning incense in the home, you can use a diffuser instead. Just pop some oils in the bottle and place the diffuser sticks in, allowing the wood to soak up the aromas and release them around the room.
You could also opt for a warm bath with essential oils in the water. Not only do you get the scents, but the heat of the water will allow you to relax your muscles. It can also be a way to reward yourself after something good happens since you get to focus on yourself.
While you’re not doing anything with your hands, you’re occupied in another room. It’s harder to go straight to the kitchen for the food. Just don’t take anything other than a book or some music in with you!
Try Meditation and Deep Breathing
Meditation has long been used to de-stress and improve the mental health. It’s also an effective way to put an end to emotional eating.
You don’t need to sit in a room full of smoky incense and chant for hours on end. Meditation is much more spiritual and personal. Some people love the incense burning, but others like to hear nature. There will be people who remain in their rooms and others who do it in public to hear the birds and other wildlife around them.
The focus is on your breathing, whatever type of meditation you do. You want to clear your mind of negativity and focus on the deep breaths that renew your life force. Focus on getting the oxygen into your body and relaxing the muscles.
While you deal with the emotions, you’ll also find that you have a distraction. You’re too busy to eat.
Take Up Exercise to Distract
Rather than reaching for the food, why not take a trip to the gym or go for a long walk? The exercise will do you good and acts as a positive distraction from the empty calories. However, you will likely be hungry after your walk, so you will need to eat something. Make sure your meal is nutritious to support what you’ve accomplished while walking.
The exercise will help to boost the release of happy hormones around your body. This will reduce the stress hormones that because that need to eat.
You’re also building muscle and burning calories. As you actively remove the stress or negative feelings from your body, you offer positive effects on your weight loss and overall health.
And what about the positive feelings that cause you to eat? Well, you’re boosting the positivity even further. Plus, you’re occupied from eating. While you’re on your walk or you’re doing the exercise, think about the food that you will have. Consider something that will help to repair the muscles that will be affected by your exercise.
Find Another Type of Distraction from the Food
If all else fails, take up another distraction. You want to do something with your hands and possibly the whole body, which stops you from reaching for the chocolate and candy.
Some people take up knitting to help avoid the boredom. They will keep their hands busy while watching TV, so there’s no way that they can reach for the popcorn. Plus, you get to do something practical by making clothing or toys for others.
When you’re stressed, you could decide to clean the kitchen. This gives you something effective to do with your mood. Plus, there’s the element of exercise, while you work out your feelings and run over the situation in an objective way.
Other ideas include playing board games with the children, taking up arts and crafts, and even reading a book. Distract while you figure out the ways to handle the emotions and avoid the food.
It’s time to take steps now to put an end to emotional eating. The above tips will help you assess why you want to eat, manage the emotions, and focus on healthier alternatives.
A Healthier You for the New Year
The New Year is usually the time when we resolve to start living a healthier lifestyle, especially after indulging during the holiday season. But resolutions are easier said than done – just as gym memberships rise at the start of the year, they tend to drop off after a few months.
Promising that you will start eating and living healthy is easy but actually doing it long term is much harder. So how can we make it easier to commit to a healthy new you? Electrolux is here to give us a few tips on how we can get started on that healthier lifestyle – and stick to it!
Get someone on board
Get someone close to you to join you in your workouts and diets – like a friend, relative or your husband. The company will make it more fun and you’ll have someone to bond with over the process. Having a support system is one way to keep you on track when it comes to your goals.
Overdoing things in the beginning, especially if this is your first time trying to eat healthy or doing regular exercise, will make changes hard to maintain. Start with small changes in your diet, like incorporating vegetables in your regular meals. Slowly remove processed food from your refrigerator and cabinets. Start with short jogging sessions once a week then gradually increase in frequency. Eventually, you will get more comfortable as these small tasks turn into habits. This is your cue to go a level higher in your diet and workouts.
Begin your day with protein
You’ve most likely heard of the saying “breakfast is the most important meal of the day”. Time to listen to it as doing so is proven to lessen cravings and hunger pangs throughout the day, so you’ll be less tempted to indulge in carbs and sugary food.
Start with 25-30 grams of protein for breakfast every day. Some healthy ingredients you can include in your morning meals are fruits, vegetables, eggs, and sweet potatoes. Try mixing oats with yoghurt and your choice of fruits and leaving them overnight in the freezer or be adventurous with more unusual ingredients like peanut butter and jelly oats.
For a more savoury meal you can create a sweet potato, black bean, and egg white breakfast burrito. Just wrap everything together and you have a quick, easy and healthy meal.
Load up on fruits and vegetables
A diet that involves more fruit and vegetable intake is always recommended. Keep in mind that your body still requires protein, so what you can do is add more vegetables to meat-based dishes. Make beef and broccoli stir-fry or prepare a turkey taco lettuce wrap that uses lettuce as a substitute for taco shells. Another idea is adding fruits, egg, or a little meat to salads to add more flavor or create your own protein shake using various fruits.
You can also opt to eat fruits or veggies for snacks instead of the usual chips, cookies, chocolates, and other processed food. If you want more flavor, eat your veggie slices with guacamole or spinach dips.
Ensure you’ll always have a ready stash of fresh fruits and vegetables with the Electrolux NutriFresh Inverter Refrigerator. It’s equipped with the FreshShield Crisper, which has a unique tight seal that keeps temperatures stable, minimizes water loss and provides higher humidity, which allows fruits and vegetables to stay market-fresh for up to 7 days.
It also attracts and absorbs stray odors as well and eliminates 99.8% of bacteria through its FreshTaste Deodorizer.
While it may be hard to stick to your New Year’s Resolutions, getting friends involved and starting with small changes in diet and exercising regularly can reap big rewards! For more ideas on healthy living, visit electrolux.com.ph, and follow instagram.com/electroluxph, and facebook.com/ElectroluxPhilippines.
Electrolux shapes living for the better by reinventing taste, care and wellbeing experiences, making life more enjoyable and sustainable for millions of people. As a leading global appliance company, we place the consumer at the heart of everything we do. Through our brands, including Electrolux, White-Westinghouse, AEG, Anova, Frigidaire, and Zanussi, we sell more than 60 million household and professional products in more than 150 markets every year. In 2016, Electrolux had sales of SEK 121 billion and employed 55,000 people around the world. For more information, go to www.electrolux.com.ph.
Five Tips to Achieve Your Fitness Resolutions
We’d love to say the word resolution and all of that promises we’ve made for 2018. However, it can be oftentimes over-the-top and unrealistic, especially if it’s about eating healthy and getting fit. That’s why we’ve sought the help of Dietitian-Nutritionist Cheshire Que to share strategies that shun quick fixes in favor of results-producing changes. Here’s how to live mindfully without feeling overwhelmed:
1.Catch up on your 8-hour sleep. By sleeping eight hours a day, you are doing yourself a favor. Not to mention, a world of good to your mood, memory, and immune system! Lack of sleep also contributes to weight gain and obesity that wrecks your monthly period.
2.Go easy on sweets and fried food. You’ve had too much during the holidays and now is the time to detox. Balance out your calorie intake and minimize the junk foods in your life, a.k.a fried, sweet, and salty. Excessive amounts make you cramp, bloat, and may cause a sudden rise and fall on your sugar levels thus affecting your mood as well.
3.Eat fresh. Fruits and vegetables cleanse the digestive system, clear the skin, and promote weight loss. Regular bowel movement especially during your red days keep you light and less bloated. And because they’re high in fiber, vitamins, and antioxidants, it helps to increase your satiety, making you feel full in just a few, smaller servings! Forget drastic and fad diets, stock up on these veggies instead, which are highly recommended by Dietitian-Nutritionist Cheshire Que:
a.Ampalaya – rich in iron and has insulin-like properties that help control blood glucose
b.Malunggay and other dark, leafy veggies – also rich in iron which boosts and promotes good mood & combats fatigue
c.Carrots – high in Vitamin A for a healthy, glowing skin
d.Kangkong or Chinese Spinach – packed with high amount of calcium for stronger bones
e.Chayote – full of fiber that promotes digestive health and folate for DNA synthesis and healthy blood cells
If you are serious about infusing your food with nutrient-dense ingredients, keeping a food journal is a great way to set up your meal plan to success. That way, it encourages you to consume fewer calories and provide the motivation that you need every single day!
4.Take a multivitamin supplement if your intake of nutrient-rich foods is inadequate. Minimizing salty and sweet food you badly crave does not mean you become instantly healthy. The absence of nutritious foods is a red flag that should be addressed too. An iron supplement may help prevent iron deficiency anemia for those with heavy menstrual flow. Take multivitamins that have all the necessary vitamins including calcium for strong bones and folate for a healthy heart and sound mind.
5.Move. Move. Move. All that daily inactivity is the biggest health hazard you’re up against. Desk jobs, long commutes, and too much Facebook and Netflix –is about as fattening as a steady diet of bacon and hotdogs. Here are some ways to stand up and just go: walk around your home while on the phone, dance while cooking, wash your car instead of taking it to the car wash, grab a coffee “to go” and walk as you sip! Mindful movement can offset all the sitting you can’t avoid and may help you to burn more calories a day.
And if you find yourself constantly using your period as an excuse to not go to the gym, take it from restaurateur and blogger Dianne Salazar. She said, “That time of the month doesn’t need to hinder you from physical activities like working out. It actually helps you feel less sluggish and boosts your mood. I do CrossFit almost everyday even when I’m on my period and I need not worry about leaks and discomfort, thanks to Jeunesse Anion All Night Pad! It gives me maximum protection even when I lift heavy weights.”
Ladies, your period is a gift and it should not stop you from reaching your fitness goals. Use quality sanitary pads to make sure you are worry-free and fully protected from leaks. By changing your pad every four to five hours, it helps to ward off bacterial growth that causes odor. With Jeunesse Anion pads, you don’t have to think about leaks and stains as its seven layers of powerful protection made of dirt-free and sterilized virgin pulp is gentle on skin and holds a superior amount of liquid, so nothing can stop you during that time of the month.
Available at Watsons, Mercury Drug Stores, and other leading supermarkets and groceries nationwide, Jeunesse Anion also offers ultra day non-wing, ultra day pad, ultra night pad, all-night pad, and panty liner to help every woman to go through their period with ease and comfort. For hassle-free shopping with the convenience of free delivery straight to your doorstep, visit www.lazada.com.ph.
Wellgold International Inc. distributes Jeunesse Anion Sanitary Napkin and Liners and currently available at Watsons, selected Mercury Drug and South Star Drug outlets, SM department store’s health and beauty section, Robinson’s Supermarket and selected department stores, Shopwise, Rustan’s Supermarket, Waltermart, Landmark Department Store, PCX stores, selected Metro Gaisano outlets, plus other selected stores in Visayas and Mindanao. You can also purchase online with free delivery via www.lazada.com.ph. For more health tips, visit www.jeunesseanion.com and follow Facebook, Twitter, and Instagram: Jeunesse Anion. For inquiries, email: email@example.com or call (02) 4701294.
Healthy Habits At Work to Boost Productivity
When striving to maintain optimal overall health, it’s imperative to instill good habits into your busy work schedule, which can also make you happier and more productive. Plan for success by following these six tips and tricks to achieve a healthy lifestyle.
Stay hydrated. Start your day off with a glass of water, staying hydrated improves your rate weight maintenance, mood and energy levels.
Tip: keep a water bottle on your desk in case you forget.
Take breaks. Refrain from sitting all day long — jump at every opportunity you have to step away from your desk and walk around. Short breaks and light exercise are proven to increase productivity and creativity. If you have a one-on-one meeting, make it a walking meeting. You can take a stroll through the office or on your floor while connecting about the task at hand.
Snack smart. Store wholesome snacks at your desk to curb those afternoon cravings. Nuts, dried fruit and microwaveable popcorn are all great ideas. They help you stay full for longer due to their high fiber and healthy fat content, and they don’t expire too quickly. Orville Redenbacher microwaveable popcorn provides you with a satisfying snack in just a few minutes. It’s a convenient option made with 100 per cent whole grain popcorn, which is high in fiber and now most flavors contain no artificial colors, flavors or preservatives.
Lunchboxes aren’t just for kids. Packing and planning what you eat ahead of time will mitigate problems when the cravings start kicking in. Meal prep is sure to help you stay on track and save money. And don’t delay your meals; eating at regular intervals will help you stay on your A game and fuel your brain.
Start the Year Strong with This High-Performance Vegetable
(BPT) – Chasing a place on the podium isn’t possible without the proper fuel for your body. Whether you’re going for the gold or just passing the pigskin in honor of the big game, athletes and amateurs alike need the right combination of nutrients to take on their training, and sports nutritionists across the nation are recommending one vegetable in particular to get them there – potatoes!
Carbohydrate – Potatoes are a nutrient-dense vegetable with 26 grams of quality carbohydrates. Carbohydrates are important for optimal physical and mental performance as the primary fuel for your brain and a key source of energy for muscles. And, because your body’s own stores of carbohydrates are limited and may be depleted – even in a single session of intense and/or prolonged exercise – it’s important to replenish them.
Potassium – Did you know a medium-sized potato with the skin has more potassium than a medium-sized banana? A medium (5.2 ounce) skin-on potato contains 620 mg of potassium, an important electrolyte that aids in muscle, cardiovascular and nervous system function. The 2015 Dietary Guidelines mention potassium as an under-consumed nutrient of concern, and recommend consuming foods with high levels of potassium such as white potatoes.
Energy – Potatoes are more energy-packed than any other popular vegetable. Adequate energy intake supports optimal body functions and it’s critical to take in the appropriate number of calories to match the demands of the day, especially while training.
Partial to pasta or rice? With as much – if not more – of several essential vitamins and minerals found in spaghetti, brown rice or whole wheat bread, potatoes are a smart addition to your other favorite performance foods (compared on a per-serving basis). What’s more, a medium Russet potato with the skin has more vitamin C and potassium than a medium sweet potato.
There is a medal-worthy potato option to fit your tastes (and schedule) no matter what sport is your specialty. Leslie Bonci, registered dietitian and nutrition consultant for the Kansas City Chiefs and the WNBA, says, “I love potatoes for their versatility, affordability and applicability to all types of culinary options. The carbohydrate, fiber and potassium make them a great choice for workouts and offer a change of pace and taste from other sports-focused foods.“
She created a recipe for portable and crunchy On-the-Go Potatoes for a quick savory snack for mid-hike or mid-bike that’s ready in just about 30 minutes. Gearing up for a busy week? Make a batch of On-the-Go Potatoes on Sunday and freeze them. Defrost throughout the week by leaving in the refrigerator overnight, and then simply re-heat in the toaster oven (or enjoy cold).
Yield: 8 servings (about 5 potatoes per serving)
24 oz. petite yellow potatoes (about 40 petite potatoes)
2 tablespoons olive oil
2 tablespoons soy sauce
1 cup panko crumbs
1/4 cup tuxedo sesame seeds
2 teaspoons Chinese 5-Spice seasoning mix
Put potatoes in a bowl and toss with the olive oil and soy sauce. Mix to coat well.
In a separate bowl, combine panko bread crumbs, sesame seeds and 5-spice seasoning and mix well.
In small batches, put the potatoes in the bread crumb mixture and roll around to coat well.
Transfer to a cookie sheet. Bake at 450 degrees for 20 to 25 minutes, until cooked through.
Per serving (8 servings; about 5 potatoes per serving): Calories 174, Fat: 5.7 g, Cholesterol: 0 mg, Sodium: 257 mg, Carbohydrates: 26.8 g, Fiber: 2.5 g, Potassium: 485 mg, Protein: 4.3 g, Vitamin C: 7 mg
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