Emotional Overeating – Knowing Where to Turn

Emotional Overeating – Knowing Where to Turn

Emotional Overeating
Emotional Overeating

Emotional overeating can seem like a prison with no way out, and when you do think of seeking treatment, it can seem too overwhelming to consider. Sometimes it helps to have some simple steps and treatment programs laid out clearly, so it doesn’t seem so overwhelming. Following is a list of common treatment options for emotional overeating disorder, as well as some tips on things you can do and some cautions on what not to do.

Common Treatments

First, recognize your problem. Know you’re not alone – the number of people who suffer from emotional overeating disorder is significant.

* Counseling – Individual, group, or family counseling can prove very helpful for people who experience emotional overeating. Counseling treatment usually involves some nutritional and dietary guidelines and treatment of underlying emotional problems.

* Surgery – This is a somewhat controversial treatment for emotional overeating – it addresses the physical aspect of the problem rather than the emotional. However, in combination with emotional therapy and extensive medical counseling, surgery is a viable choice for some sufferers. Usually, surgical options involve decreasing the space available in the stomach, usually by a lap-band or gastric bypass procedure.

* Medication – Under the care of a professional, medications – usually anti-depressants – have been shown to provide relief for many who suffer from emotional overeating. This may be due to the suspected connection between overeating and depression – research continues to point to the relationship between the two problems.

Tips – What You Can Do

* Exercise regularly – Yes, you’ve heard this one, but it’s really an important aspect of managing emotional overeating. Exercise may improve mood, improve energy levels, and increase your self-image – all part of overcoming emotional overeating. You can start with just 20 minutes of brisk walking three to six times a week.

* Eat well – What you do eat is as important as what you’re “not allowed” to eat! Sometimes, emotional overeaters can be overcome by cravings for certain “forbidden” foods, like ice cream, candy bars, and potato chips. But if you’re full of and surrounded by healthy foods, you can dig in without feeling guilty. Keep fresh produce on hand and eat lots of lean protein, veggies, fruits, and whole grains.

What Not to Do

* Keep unhealthy snacks handy – If you don’t have the unhealthy food in the house, you will probably be less likely to head for it in times of emotional distress. In other words, make it hard on yourself to get the foods you want to eat when feeling bad – cross ice cream, junk foods, and fatty snacks off your grocery list.

* Crash diet – Trying to starve yourself or go on an extended fast is not recommended. You may compromise

yourself nutritionally and/or physically, and crash dieting tends to result in more overeating afterward.

Emotional Overeating

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Healthy Foods To Eat On The Paleo Diet

Healthy Foods To Eat On The Paleo Diet

Healthy Foods To Eat On The Paleo Diet
Healthy Foods To Eat On The Paleo Diet

  When you take on any new type of eating lifestyle, it can seem overwhelming figuring out what  foods you “can” and “cannot” or “should” and “should not” be eating. Healthy Foods To Eat On The Paleo Diet.Even more so, it can be confusing if you don’t understand the reasons why certain foods are good for you to eat and  while others are best just in moderation. The Paleo diet is no exception. There are many foods  that are considered Paleo‐friendly but that are also the basic “meat” of the eating lifestyle (no  pun intended).

 Here are a list of some of those foods and just why they are important to  consume. 

Meats: 

1) Salmon‐ Full of Omega 3’s, protein, iron, zinc niacin, Vitamins B6 & B12. These properties  help fight inflammation, contain antioxidants, supply a healthy source of protein and help  keep your heart healthy.  

2) Lean Beef‐ Lean cuts of beef pack a protein punch without a high amount of saturated  fats. There are 29 cuts of lean beef to choose from.  

3) Chicken‐ Versatile and healthy, chicken fulfills your protein needs while giving you a  variety of ways to cook and prepare it. Opt for boneless, skinless chicken. Provides for  over 20% of recommended daily intake for selenium and potassium.  

4) Turkey‐ Contains protein, Vitamin C and iron. A great source of protein that can be bought  either ground, sliced or as an entire breast.  

Veggies:

1) Beets‐ In a class all their own, beets contain betalains, a phytonutrient that has antiinflammatory, antioxidant and detoxification properties. Possible anti‐cancer benefits  have also been linked to beets.  2) Kale‐ Extremely high in Vitamins A, K & C. Packed with antioxidants (carotenoids and  flavonoids) and lutein, which helps the blood flow smoother throughout the body.   3) Spinach‐ As with most veggies, low calorie content means you can eat a large quantity.  Contains magnesium, Vitamin C and folate, just to name a few. Can possibly reduce your  risk of cataracts and macular degeneration.  

Other: 

1) Eggs‐ Believe it or not, eggs are a great source of both protein and fat (Omega 3’s  included!). They contain all 9 of the essential amino acids and contribute to your daily  calcium intake.

 
2) Avocado‐ Full of potassium and healthy fats, avocado consumption has been linked to  lower chances of contracting metabolic syndrome and possibly increasing HDL‐ the good  cholesterol. 

3) Almonds‐ Portable and filling, almonds are a great on‐the‐go snack and contain a good  amount of calcium, magnesium, fiber and protein. 

Because Paleo diets don’t incorporate  dairy, this is a great way to get your calcium intake up. 
As you can see, none of these Paleo diet foods are much different choices than that of any  healthy person, irrespective of diet, would eat on a regular basis. It’s important to make sure  you are consuming an adequate amount of vitamins and minerals, especially if you are cutting  stuff out of your “normal” diet as you transition to Paleo. Above all, remember to make  healthy choices because they make sense to you, not because they fall into a specific diet or  fad. 

Navigating The Paleo Diet

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Why Our Diets Are Badly Failing Us and What We Can Do About It

Why Our Diets Are Badly Failing Us and What We Can Do About It

Diets Are Badly Failing Us
Diets Are Badly Failing Us

Diets Are Badly Failing Us. Right now, there’s a good chance that your diet is woefully inadequate when it comes to ensuring you are in the best possible health. In fact, there’s a good chance that your diet may be killing you.

And what is the culprit here? The answer is empty calories and processed foods.

These days, a huge proportion of what we eat is ready prepared and ‘processed’. That means that it has spent a lot of time in a factory and thus bears little resemblance to what the ingredients originally looked like.

A good example is a bag of crisps, which doesn’t tend to have much potato left in it at all. Chocolate is made from a cocoa bean but the rest is purely processed. And ready made lasagne will have had all the goodness fried out of it and a ton of salt, sugar and bad fats added to try and keep it preserved.

All this means that you’re getting calories from your diet – calories that will provide you with energy and make you gain weight – but no nutrition.

Why We Need Nutrition

It is a mistake to think of food as fuel. Calories are fuel and they happen to be in our food. But food is more than that.

Apart from also being a social event and a hobby, food should also be a source of raw materials. The saying that you ‘are what you eat’ is literally true and when you eat any meal, your body will break it down into its constituent parts and then reassemble those parts in order to build your muscle, create enzymes and hormones and even produce neurotransmitters (the chemicals that make our brain work).

When you don’t get these things, you’ll find yourself feeling considerably worse. If you don’t get enough vitamin C for example, then your immune system won’t be able to perform at its best and you’ll be much more likely to get ill. Worse, vitamin C is also crucial for helping you to produce serotonin. Take that away and your mood will plummet. It also helps us sleep!

Similarly, when you don’t get enough omega 3 fatty acid, it can cause inflammation – this makes your joints hurt, it creates brain fog and it can lead to illness.

A lack of amino acid will mean that your muscles are weaker and smaller. And it will result in your skin looking grey and your nails being brittle.

The short term issues are worthy of a lot of concern but more worrying still is what this does to your health in the long term. The damage here is cumulative and in the end you will be more likely to suffer with a range of diseases.

What to do About It

The answer is to stop thinking of food as fuel and to instead think about the quality of the raw materials you’re putting into your system. Find ways to get more nutrition food in your diet -even if that means just adding a smoothie into your routine!

Smoothie Fix

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Are you making the commitment to lose weight and get in shape?

Smoothie Fix - Increase Energy, Lose Weight and Feel Amazing With Daily Smoothies
Smoothie Fix – Increase Energy, Lose Weight and Feel Amazing With Daily Smoothies

Are you making the commitment to lose weight and get in shape? Then, you are probably trying to decide how much weight should you try to lose. Setting goals are very important. Setting the right goals for you may be one of the hardest things to do. Not making goals for yourself is to invite failure to your weight loss goals. So what kind of weight loss goals should you set for yourself? In order to set the best goals for yourself you need to know where you are, set a long-term reasonable goal for yourself, and give yourself rewards for meeting these goals.

Take A Look At Where You Are

It isn’t just a matter of how much you weigh, it is a matter of taking an accurate assessment of where you are right now. You should go visit the doctor to make sure that you are healthy enough to stress your body. There are many people who can get started in a weight loss program only to find out that they can’t finish it because their body can’t handle the strain. Also, find out your true weight and get your body mass index (BMI) number. Get some measurements like your hip-to-waist ratio and your body fat percentage. It isn’t necessary to have all of these, but it will help you to know where you started.

Decide Where You Want To Go

Make sure that you have reasonable goals set for yourself. Going from a size 40 inch waist to a 30 inch waist probably isn’t very realistic for you. Going from a 40 inch waist to a 34 inch waist is fairly reasonable, but still ambitious. Losing 20 pounds is a realistic long-term goal. Losing 20 pounds in two weeks probably isn’t a realistic one. Try to do aim for a goal that is realistic. Make sure you have a planned date for you to reach that goal that is realistic as well. Don’t try to do the impossible. Try to do what you are capable of doing. When you reach that goal, set a more ambitious one for yourself. Plan on setting for yourself short-term goals along the way to break it up a little.

commitment to lose weight

Reward Yourself Plan on doing something nice for yourself for reaching your long-term goal. Make it something special. Keep reminding yourself of it as often as possible. Don’t just have one reward for yourself, though. For each little milestone you reach along the way, treat yourself to something special. Give yourself little prizes for being such a good hard worker. This will also make the long-term goal easier to reach.

If you are truly serious about losing weight, give yourself the best shot by being realistic about where you are and where you are going. Don’t forget to reward yourself for the hard work you do. Figuring out how much weight should you lose is a good goal, but don’t let that be the only goal you have.

Smoothie Fix and Navigating The Paleo Diet

commitment to lose weight
commitment to lose weight

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It is amazing how much weight can be lost by eating more.

Weight can be lost by eating more

Weight can be lost by eating more
Weight can be lost by eating more

It is amazing how much weight can be lost by eating more. Many people will have you believing that to lose weight you need to be eating less. By less, they usually mean less often. This isn’t necessarily the case, though.

One of the most important meals of the day is breakfast. You heard that growing up and may not believe it to be true, but it really is. It is a shame that it becomes one of those meals that we run out of time for. We get so caught up in trying to get our day going that we end up neglecting the one meal that may end up making the rest of the day better for us. We get a little hungry and we get our morning fix by running by our favorite coffee shop to get a large one to go and maybe a danish or pastry of some kind. This isn’t the best thing for us either. We may curb our hunger for a little while, but our bodies will still be starved for the good stuff later on.

What are the benefits of eating breakfast?

1) It’s like filling up your gas tank first thing in the morning. Getting a good healthy breakfast can help you get more done through the day without having to be interrupted. It doesn’t mean that you won’t be hungry, but you will start off the day with the right kind of energy and your blood sugar will be at a better level. This means less down time for you.

2) It helps your brain and nervous system function properly. It essentially just gets your synapses firing on all cylinders. Your brain is sharper and your decision making skills are better. Your memory is also improved.

3) Breakfast makes you less prone to binge eating. If you wait until lunch to eat you will become more hungry. This means that you will try to find more food to eat and will make you less picky in your selection. You want to curb that hunger so you run down to the closest fast food restaurant and buy the biggest size of whatever big burger you are carving. Not only will you eat a lot, you will eat it fast. Eating fast most likely means you are eating more than you need. You are getting food down so fast that your body doesn’t have time to figure out that it’s full until it’s too late.

4) Eating breakfast helps you lose weight. It’s not just breakfast, though. It’s eating several times a day. Eat early and often to help you lose the most weight. Breakfast plays an important role in all of this. If you skip meals, your body begins to think that it’s starving and will go into storage mode thinking it must preserve as much as possible. That is when it turns into fat. It can also slow down your metabolism and your ability to burn fat. When you eat that healthy breakfast, you are letting your body know that you aren’t going to be starving it today so it doesn’t have to worry about storing it. It also gets your metabolism going and ready to burn fat all day.

When you eat breakfast and regular meals throughout the day, you will really be impressed with how much weight can be lost if you decide to eat more.

Navigating The Paleo Diet or The Smoothie Fix

Smoothie Fix - Increase Energy, Lose Weight and Feel Amazing With Daily Smoothies
Smoothie Fix – Increase Energy, Lose Weight and Feel Amazing With Daily Smoothies

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