4 Step Plan to Conquer Emotional Eating

Step #1: Automate Your Breakfasts

Use breakfast to reestablish a positive relationship with food. Breakfast should be about centering yourself and preparing for the day ahead. To that end, skip sugary cereals and fatty meats and opt for one of the following: 

 

1. Steel-cut oatmeal with fresh berries2. 100% whole-grain cereal3. Healthy PB&J: 100% whole-grain toast with natural peanut butter and strawberries instead of jelly 

 

If you always have one these breakfast on hand, you can take the guesswork out of your mornings and ensure you’re doing something good for your health at the same time.

 

 

 

Step #2: Stop the Mindless Eating

Many of us mindlessly eat to cope with anxiety or stave off boredom. It’s time to stop! When you find yourself reaching for a high-calorie snack, take a breath and count to 50. This can force you to think about what you are eating and why. You’ll be able to think about the emotion that’s driving your craving. If you can’t beat the urge to eat entirely, make sure your kitchen is full of healthier snack foods. Air-popped popcorn, frozen grapes and pickles are all great choices that mimic the taste and texture of less healthy options.

 

Step #3: Eat More Lean Protein To Stave Off Hunger

It’s hard to resist high-calorie treats on an empty stomach. Help yourself avoid temptation by loading up on satiating lean proteins. The full feeling you’ll get from eating a healthy turkey burger, chicken fajita (minus the fatty toppings) or some baked sweet potato fries will make turning down trigger foods much easier.

 

Step #4: Make New Memories

Emotional eating isn’t just a problem when you’re feeling down – birthdays, holidays and other happy life events are all opportunities to overeat. Stay on track by developing new, more active ways to celebrate. Running, dancing and playing with your friends and family can make you healthier and happier. The more you come to associate those good-vibe feelings with exercise, the more you’ll be inclined to do it.

NOTE: These may help but if its an underlying issue that is causing the behaviour, you many need to seek professional help to help you resolve what is making you eat. Once you are set free from that bondage you can then set yourself free of emotional eating. Talk to your Doctor if you are an emotional eater and get the help you need <3 

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Manage Stress with a few lifestyle changes:

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Establish non-food rewards for yourself. Go to a movie, take a class, download a new app, go shopping, play a game, call an old friend.

Practice relaxation and take breaks every day. Breaks from work, difficult tasks and even thinking about your diet.

Exercise regularly. Even as little as a 15 minute walk is enough to boost metabolism and combat stress. If you enjoy gardening, you get to combine two stress relievers in one – exercise and hobby.

Have fun – laugh! Laugh loud! It is hard to be worried when you are having fun. (And it makes everyone else wonder what you are up to.)

Focus on hobbies or interests. A neglected or new hobby can be a reward and something to focus attention from snacks or other unhealthy habits. Not to mention, in a few months you can show off your new skills or project with pride!

Establish support systems. Find a buddy or coach who understands your goals and can be there for support when you feel overwhelmed.

Affirm and reaffirm that you can do this. Write down your goals and celebrate progress. Draw a picture of how you will feel when you achieve your goal.

Get organized and manage your time. Use the time saved from grocery shopping and cooking to tackle a job that is causing you stress.

Pamper you – you are worth it! Fuzzy slippers or a favorite sport event? Relax and do what you want.

Practice saying NO – mean it and stick to it. Say NO to over committing, and anything that can push you too far.

Get enough sleep. Try going to bed just 30-60 minutes earlier. Oh, the energy you will have tomorrow!

Eat healthy, but make sure it is also tasty!

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Who loves Epsom Salts? Here is 9 AMAZING Reasons to use them

9 Reasons to Use Epsom Salt
by TheAlternativeDaily.com
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Epsom salt is a mineral compound comprised of magnesium and sulfate, and gets its named from a saline spring at Epsom in Surrey, England. Epsom salt has been used for centuries as a natural remedy for a number of ailments and also has many beauty, gardening and household uses.

Both magnesium and sulfate are readily absorbed into the skin which makes the health benefits readily accessible. Over 325 enzymes in the body are regulated by magnesium which also helps reduce inflammation, alleviates hardening of the arteries and improves muscle and nerve function. Sulfates improve the rate at which nutrients are absorbed and help to flush out toxins.

Here are just a few of the many wonderful benefits of Epsom salts we uncovered:

Ease Stress

If you are stressed, you may be deficient in magnesium and you may have elevated adrenaline. When Epsom salt is dissolved in warm water it is absorbed through the skin and can naturally replenish lost magnesium. This magnesium helps the body produce serotonin, which is a mood elevating chemical in the brain.

Magnesium also increases energy and stamina by encouraging the production of ATP – the energy powerhouse of the cell. Bathing in Epsom salt three times a week can help increase your energy, improve your mood and reduce the negative impacts of elevated adrenaline. Use 2 cups of Epsom salt in each full bath.

Eliminate Toxins

The sulphates in Epsom salt draw heavy metals and other toxins from cells which can ease muscle pain and improve cellular function. Adding Epsom salt to your bathwater pulls salt out of your body along with harmful toxins. Add 2 cups of Epsom salt to a warm bath and soak for at least 10 minutes for detoxification.

Relieve Pain and Cramps in Muscles

If you have sore muscles, migraine headaches or bronchial asthma, you may want to try an Epsom salt bath. It can relieve both pain and inflammation. If you are on your feet all day you may want to soak them in warm Epsom salt. It can also help neutralize foot odor.

For Beauty

Try the following beauty treatments that use Epsom salt:

Exfoliating Facial Cleanser – Mix a small handful of Epsom salt with a tablespoon of coconut oil and rub on your face. Rinse and pat dry.

Blackhead Remover – Add a teaspoon of salt and 3 drops of iodine into half a cup of boiling water. Apply mixture to blackheads using a cotton ball.

Skin Mask – For normal to oily skin, mix 1 tablespoon of cognac, 1 organic egg, 1/4 cup of nonfat dry milk, the juice of one lemon and half a teaspoon of Epsom salt together. Dampen your skin and place the mixture on your face – avoiding the eye area. Allow the mask to harden and set for about ten minutes – rinse and pat dry.

Home and Garden

Use Epsom salt around your home and garden:

Clean Bathroom Tiles – Get those dim and dirty tiles in your bathroom clean by mixing equal parts of Epsom salt with liquid dish detergent. Scrub tiles with the mixture and rinse well.

Fertilize Plants – Plants need nutrients including magnesium and sulfur in order to grow their best. Sprinkling Epsom salt once a week on houseplants, flowers and vegetables will provide them with nutrients they need to thrive.

Greener Grass – Magnesium is necessary for seed germination and is vital for the production of chlorophyll which plants use to change sunlight into food and helps the soil absorb phosphorus and nitrogen.

Sulfur also contributes to chlorophyll production and, as mentioned above, makes nitrogen, phosphorus and potassium found in fertilizers more effective. To help your grass be as healthy as it can, apply 3 pounds of Epsom Salts for every 1,250 square feet of lawn using a spreader. You can also dilute it in water and apply with a sprayer.

Enjoy all of these benefits of inexpensive old-school Epsom Salt!
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