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Your Best Offerings

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Freedom from Emotional Eating

Freedom from Emotional Eating

Food and Emotions should NOT BE ALLOWED  to be in the same room at the same time!!!  Seriously, can I get you to raise your hand if you consider yourself an emotional eater?  Right now I can guess that 99% of you are putting up a hand!  But I am here to tell you that you can control that!  It is just another excuse in the laundry list of reasons why you cannot lose weight.  You need food for fuel, for nourishment, and as the raw material for building your muscles, tissues and cells.  Not for any other reason!!  It’s not to comfort you after the kids drove you nuts all day long, after a bad meeting with your boss or a sitting in traffic!  It’s not for easing the pain of a break up or after a fight with your husband!  It’s all about fueling your body so that it can work as a well oiled machine!  You would put more gas in your gas tank if the gauge said it was full!  So why would you do the same to your body!

Do you associate food with love, warmth, caring, nurturing and family, at least on an unconscious level at some point?  Denying yourself completely of the positive feelings and social benefits that food can provide is counterproductive in the long term.  So my guess is that you want to be lean and happy, not lean and miserable!!!  So you are not going to completely give up all of your favorite foods or become a social outcast but you need to demand just enough compliance in order to get the results that you want, RIGHT?!?!?

Using food for nonphysical reasons only becomes a problem when you do it as a way to cope with stress or negative emotions.  Here are 3 primary reasons why you emotionally eat:

1.  You eat mindlessly and impulsively, without thinking first.  For example, someone once posted in my challenge groups at Easter that the peep just flew in their mouth before they could even realize what they were doing.  She called it the attach of the peeps!  Once she realized what happened she immediately threw them in the garbage!

2.  You eat for reasons other than your physiological needs.  You eat because you are at a party and it’s right there where you are socializing.  You eat because you are watching a movie and everyone eats popcorn while watching a movie.  You eat birthday cake because that’s just what you do at a birthday party.

3.  You hold beliefs about food that don’t advance you towards your goals.  You don’t believe that sugar is addictive or that cutting sugar out of your diet is going to help you lose weight.  You don’t believe that hunger can be mistaken for thirst or that eating 5-6 small meals a day is going to help you lose weight.

So the first steps to combating this issue is becoming aware of when and why you eat!!!

I want you to read through this list of reasons why people eat other than hunger and put a check mark by the ones that apply to you.
1.  To alleviate boredom
2.  To socialize
3.  To recapture a feeling or memory
4.  To celebrate a special occasion
5.  To fill a void or missing need
6.  To feel good
7.  To feel safe
8.  To feel comforted
9.  As a reward
10.  out of habit or ritual (for example, bedtime snacking and eating in front of the TV).

The first 2 things you need to do is (1) Identify the right reasons to eat- for fuel, nutrition, health and building muscle (2) find alternative ways for you to get the good feelings you are after.

So first I want you to write down 3 things that you do in the list above and then I want you to write a positive affirmation on the other side to counteract the negative.
For example:

1.  I have to eat something sweet after my dinner———> I only want something sweet because that is how I always grew up.  Having dessert after dinner.  I can satisfy that with a bowl of fresh fruit.

2.  I deserve to have a piece of chocolate cake because I am celebrating my new job———> Just because I got a new job it doesn’t mean that I should throw my hard work at the gym out the window.  Instead I am going to buy myself a new outfit for my new job!  That way I still get a reward and I feel great about my body.

3.  I always have popcorn at the movies————> I have worked so hard all week long is this bag of popcorn going to make me enjoy the movie any more or less?  I am here for entertainment not for mindless eating.

So every time you start to feel yourself saying, I deserve this!  Stop yourself and really question if it is worth it!  You are working so hard not to get the results that you DESERVE and TRULY want!  Think about whether or not that cake, popcorn or beer is going to be the long term solution.  Or is it just a band-aid to your bad day!  I want you to list things that you can do instead of eating.  It’s all about changing the way you think!  Making a lifestyle change is not about a fad diet or starving yourself.  It’s about re thinking the way you live and think about food!  It’s when you can make changes deep down to the core of your being that you can live like this forever!
It starts with AWARENESS!!!!

How to tell the difference between Physical and Emotional Hunger
Physical hunger builds up gradually, starting with a tiny grumble in the stomach, growing to full blown hunger pangs.  Emotional hunger develops suddenly.

With physical hunger you can wait to have it.  Emotional hunger seems to demand immediate satisfaction.

Physical hunger usually appears about 3 hours after the last meal or snack.  Emotional hunger can happen at any time.

Physical hunger is usually a general desire for food.  Emotional hunger is usually a desire for a specific food.

After eating for physical hunger, the hunger goes away.  After emotional eating the hunger persists.

After eating for physical hunger, you get a sense of satisfaction.  After eating for emotional reasons, you feel guilty!

Tips:
 
How to determine physical versus emotional hunger.  If you are hungry then drink a big glass of water.  Quite often hunger is disguised as thirst.  Wait 20 minutes and if you are still hungry then ask yourself.  “Has it been 2 1/2 to 3 hrs since I ate last?”  If it has then go ahead and have a small meal.  If it hasn’t been that long reach for some fresh veggies!
Try keeping your mind busy, go outside, play with the kids, take a walk, read a book or call a friend!  Keep you mind out of the kitchen and on other more important tasks!
When you do eat, eat slowly and take your time.  You want to eat until you are 80% full.  How are you going to know when that is if you gobble it down before you stomach even realizes that food is coming its way!

We make as many as 200 decisions about food every day, ranging from what to have for breakfast, to whether to eat every time you pass a candy dish.  If you make the decisions about food emotionally, the impact on your weight and health can be destructive over time. 
 

Make the choice today to end emotional eating!  Join a group for support like mine and together we can work through emotional eating, what to eat and how much food to eat!  You are not alone in this battle and it doesn’t matter how little or much weight you have to lose it can be done!!!

What do you choose?  Are you going to live your life in guilt over everything you eat or are you going to feel confident in your decisions about food and ultimately the way you look in the mirror?

Grocery Shopping

Yesterday I made my trip to Trader Joes to get all my fruits, veggies and nuts along with a few other things.  Sometimes the grocery store can be so expensive but I was able to get 2 huge bags of veggies for $14 dollars.

trader joes

I know that so many of you are trying to change the way you eat and are struggling to make good choices.  You go into the grocery store and there are 20 different kinds of nuts and you have no idea where to start.  So I’m going to give you a quick little guide and tips for how to navigate the grocery store!
1.  Make a list.  I sit down every weekend and plan out 2 weeks worth of meals.  I plan out my snacks as well.  I use a dry erase board and write down what we are eating every night for dinner.  I also put my snacks on the right hand side in the notes.  This way I am never scrambling around to make meals.  I make my grocery list and hit up the grocery store.
2.  Grocery Store.  I usually go to multiple places.  I always buy my meat at McGinnis sisters because it is local and fresh.  I buy a 10lb bag of chicken and then cut it up into palm size pieces and freeze in family size portions.  I also buy my ground turkey at McGinnis and freeze in 1 lbs portions.  I do not use ground meat anymore, I use ground turkey in my chili, tacos, ect…
I have found that the best place to buy your fruits and vetetables is the strip district.  It is kind of a hassle if you don’t live in the city but it is worth the savings.  You can also find spices and other ingredients that are very expensive in the grocery store at Amazon for a cheaper price.  I also buy my green peppers from Costco in bulk and cup them up and freeze them.  Then I can pull them out of the freezer as I need them.  I do that with celery as well.
The key to effective grocery shopping is only buying what you need and sticking to your list.  Otherwise you will spend way to much money and you won’t be able to eat everything you buy before it goes bad.
Oatmeal-Buy either steel cut oats or rolled oats because they retain most/all of their nutritional value due to the way they are processed.  Avoid instant oatmeal and oatmeal in the packets.  They are loaded with lots of extra sugar.
Nuts-Peanut Butter-  I highly recommend that you read the labels of your peanut butter.  You want to stay away from anything with high fructose corn syrup.  I always buy almond butter and all natural peanut butter from Costco.  I use 2 tbsp of almond butter and an apple for my morning snack everyday!  Remember that you need at least 2 servings of good fat per day and peanut butter is a source of good fat along with extra virgin olive oil, avocado, and beans.  when shopping for nuts buy unsalted nuts.  You do not want any extra ingredients, just the raw nuts.  I always buy unsalted raw cashews, sunflower seeds, walnuts and almonds.  They are great in your Shakeology and on your oatmeal!
Yogurt-  I pretty much stick to plain Greek yogurt from Costco when I grocery shop, but I also buy plain low fat yogurt as well.  Do not buy yogurt with the fruit on the bottom because it has extra sugar that you do not need.  You can sweeten your yogurt with fresh fruit and a teaspoon of honey or agave nectar.  What is agave nectar?  It is an all natural sweetener that you can find in the grocery store near the sugar.
When grocery shopping stay away from the center isles.  For the most part I stay on the perimeter of the store where all the fresh food is located.  When reading labels look for items with the fewest ingredients and if you don’t know what an ingredient is then you should not buy it! I always stick to 5 or less ingredients.
Sweet Potato’s- Do you come from a meat and potato’s family?  If so, then sweet potato’s are a great alternative to white potatoes.  I buy them by the bag and either microwave them for a baked sweet potato with oregano or walnuts and raisins or I make sweet potato fries in the oven by slicing the potato’s and coating with 1 tbsp olive oil and oregano and bake in the oven at 350 until crispy.
Flaxseed-  Flaxseed is high in fiber and is wonderful for digestion.  Buy the ground flaxseed at any grocery store.  You want the ground flaxseed because you body can digest that better than the whole seed.
Wheat Germ- Wheat germ is high in omega 3s and folic acid.  I add it to my oatmeal every morning.  It can be found at the grocery store near the oatmeal.  Once opened you must store in the refrigerator.
Green tea- I always keep green tea on hand for when I am hungry and/or need something warm to drink.  Green tea is a natural diuretic and detox.  I also find that it suppresses my hunger in the late afternoon or evening.  Pick up a box and keep in your pantry for those moments when you aren’t sure if you are hungry or bored!Soergals is another great health food store that has all natural and gluten free foods!  If you can’t find something at the grocery store there is a good chance that Soergals has it!

I really hope that this article has at least helped you to understand some of the items that you will normally buy.  It took me about 2 months before I felt comfortable in the grocery store and knew where to find the things that I needed.  Please don’t hesitate to give me a call or email me with any questions.  I know that eating clean can be difficult at first but your body will thank you!  Just make one small change every week and before you know it you will transform your entire life and you will feel amazing!

If you would like additional help with meal planning and getting started eating clean please email me at coachivyjohnson@gmail.com and I’d be happy to coach you through the process!  Remember planning is key!

IVELISE JOHNSON