RE Emotional Eating Part 2

December 17, 2008

As I promised, here's part 2.

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December 11, 2008

EMOTIONAL EATING, Part 2 Energizing You For Living!

Stressful events, including holidays, can send us running towards comfort foods. When we get out of our routines we can easily fall prey to unhealthy choices. Are you an emotional eater? Have you learned to turn to food in response to the challenges of life? This is the second newsletter in our series that will cover the topic of emotional eating and how we can be delivered from its power.

EMOTIONAL EATING, Part 2

Last email we looked over questions that helped us see if we were emotional eaters. We found that many cravings evaporate when we provide the proper nutrients, balance our blood sugar and get enough calories to maintain our energy. Today we will continue that theme with more tips for emancipating your body from the strangle hold of your emotions.

§ Learn your Triggers. Keep a journal for 3 to 5 days writing down everything you eat, when you eat, how hungry you feel, how you feel when you eat and how much you eat. You will begin to notice patterns and triggers that get you going in the wrong direction. Learn to avoid those specific places or foods as well as talking through healthier ways to respond to difficult situations or people.

§ Proper View of Self. You can tell if you have a healthy perspective of yourself by picturing what you think God would say to you if you spent an hour together. Do you hear condemning and criticism or tenderness, acceptance and wisdom on how to move forward? Guess which one is healthy? When we get critical of ourselves it can send us in a downward spiral that leads right to the refrigerator. Learn to love yourself because you are a one of a kind, awesome human who is precious in the eyes of God! Speak positively to yourself. Keep a list of affirmations to help get you back on track. Some examples might be:

§ I am strong and healthy.

§ I have learned to say, "no" (to unhealthy choices), so I can reach my goal.

§ I forgive and totally release the past.

§ I love myself therefore I take care of my body.

§ I recognize my body as a good friend.

§ Get exercise. When we work up a sweat we get a serotonin boost which helps us feel good without the sugary, fatty foods. Taking a bike ride, walk or jog can also help you think through what is going on and devise a plan instead of just pushing the problem to the side. Plus getting fresh air and sunshine also help you feel invigorated and ready to face life's challenges.

§ Don't be pressured. Set boundaries for yourself. This means learning to say, "NO" to others AND to your self. You are no longer allowed to be unkind to yourself! By taking care of yourself you will be your best for loving others. Allow your self a healthy routine of proper rest, exercise, and diet. You do not have to please others by eating what they suggest, by doing something they pressure you to do, or by allowing them to take advantage of you in any way. We get to choose when and how we want to give of ourselves.

§ Get rest. We all need 7-8 hours of sleep a night. Not only does it make you cranky and more susceptible to cravings, but it can cause you to become insulin resistant (messing with your blood sugar balance and leading to Diabetes).

§ Talk to someone. We all need emotional support so find a few friends who are willing to be there for you (and you for them). Invite them over to work on a hobby or help each other with projects. It's often easier to see things objectively if you talk while working on something else so there isn't as much emotion involved. Journaling is also a very effective way to get out your feelings and think through positive solutions.

§ Get some goals. We tend to stay on track if we can focus on accomplishing a goal. Whether it's redecorating the house or lowering your cholesterol the goal can help redirect your attention away from unhealthy food. Write out your reasons for eating healthy! For example - prevent heart disease or diabetes, increase my speed in my sport, be more active with my children or grandchildren, have more energy, etc. I remind people that it's only when we are the best we can be that we can make the most difference for good in the world.

When you take care of your body, get emotional support, and eat healthfully then you won't have to battle those uncontrollable cravings.

http://www.mayoclinic.com/health/weight-loss/MH00025 www.RadiantRecovery.com - Dr. Kathleen DesMaisons Breaking the Food Seduction - Dr. Neal Barnard

ACTION STEPS

Review the list and pick one of them that you want to focus on over the holidays. Come back again when you make your New Year's Resolutions and try to add another tip every month. By the end of 2009 you'll be a band new YOU!

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To Your Health, Nancy Parlette

Nutrition Educator and

Natural Health Counselor