Posts Tagged ‘mindful’
By Lisa Goldberg, Licensed Clinical Nutritionist
In the 15 years that I have been helping my clients lose weight by changing their mindset, habits and behaviors around food and eating, I have observed that more than any other influence, our emotions seem to sabotage our eating behavior.
If emotional eating is something you struggle with and it keeps you on the diet roller-coaster, I want to offer you some strategies that you could start to implement so you could change your behaviors and begin to stop emotional eating. The next time you find yourself wandering into the kitchen or thinking about the fast food drive-thru, try implementing these strategies:
5 Strategies to Stop Emotional Eating
When you “feel like” you want to eat, ask yourself “ AM I HUNGRY”? If you are not, try to figure out what you are really feeling that is making you want to eat. If the feeling isn’t hunger, make a cup of tea, drink some water or brush your teeth. (Believe it or not, this really works!)
When you want to eat because of how you feel and not because of hunger, use the acronym H.A.L.T. and decide if you are Hungry, Anxious or Angry, Lonely or Tired. Find another way to soothe those feelings rather than through turning to food. And remember: Food won’t ever fix your feelings — and can often leave you feeling worse after a binge!
Be sure you are pre-pared and pre-planned for all of your meals and snacks. Always have a healthy snack in your bag or your desk so you do not get too hungry and make bad choices. Have food in your home to prepare healthy meals and take a few minutes to look at the restaurant menu online before you go out to eat so you make the better choice before you get to the table. Planning ahead helps you make good choices and if you fear getting hungry, you are prepared.
Always remind yourself what you really want. You think you want the pastry in the moment, but what you really want is to lose weight and feel better about yourself. Also remember WHY you are telling yourself no. If you remember your why it will feel less punishing. Dropping a few pounds and feeling good about yourself will last longer and taste better than the pastry. Trust me on this!
Each morning when you start your day, spend some time thinking about staying mindful in regard to your choices and what you really want for yourself. Any time you eat, you choose what goes in your mouth. Practice asking yourself “Why would I choose to eat something that makes me feel bad longer than it makes me feel good”? When you make choices that make you feel good, it prevents that voice in your head that says “I’ve blown it so I may as well keep going”.
The fact is, when you learn how to honor your hunger and learn how to get comfortable feeling your feelings, you will feel better both physically and emotionally and set yourself up for long-term success.
About the Guest Blogger:
Lisa Goldberg is a nutritionist with a Masters degree in Clinical Nutrition from New York University. In addition, her certifications and Licenses include: Certified Nutrition Specialist, Certified Dietician/Nutritionist licensed by New York State, Certified in Adult Weight Management by the ADA. Lisa is also a personal trainer certified by the American Counsel on Exercise since 1994. She was the Nutritionist at the New York Stock Exchange from 2003-2007 and for 10 years served as the nutritionist to traders on Wall Street. Anyone who would like to discuss their weight loss goals with Lisa can schedule a free 30-minute weight loss consultation with her by clicking here. (Simply let Lisa know you found out about her on the Just Stop! blog.)
A Note from Gregg:
As some of you Just Stoppers might remember, I have been lucky enough to be a guest in nutrition rockstar Lisa Goldberg’s recent weight loss summits not once, but twice. I love Lisa’s total approach to wellness, which not only includes getting to a healthy weight, but also enjoying life and learning to love and appreciate yourself in the process. And because we’ve had such a good time working together and sharing ideas, Lisa has graciously asked me to participate in her upcoming 6 month online group weight loss program (for the body, mind and soul) – during which you can discover how to break old habits and behavior patterns that keep you from losing weight once and for all. Holistic Health Coach Nicole Benson will also be joining us to add her knowledge and expertise.
Any Just Stopper who wants to find out more information (without any obligation), can click here to schedule a free 30-minute Discovery Session with Lisa herself to find out more about the upcoming 6 month online group weight loss program.
Much like me, haven’t you always known, on some deeper level, that you really do embody everything you need — already inside of you — to achieve lasting physical health and a peaceful, happy state of mind (in relation to eating, your body weight and to everything else) you have always dreamed of?
And also like me, I imagine many of you know that nagging feeling that if you just had that one secret to unlock the door to your own innate healing powers, that you would finally shed the unwanted pounds, reclaim your health, and love yourself just as you are in this and all future moments?
I know from your emails and contact that a lot of you have been searching for the truth. And I also know many of you are tired of being told “Eat this not that.” Well, the good news is that I am a part of a free online event that is going on now (and will conclude shortly) — so if you are ready to jump in and get access to being your best self without fads, shame or self-punishment, click here to take advantage of this Mindful Eating World Summit before it’s too late to participate. (Again, it’s free!)
Some of the tools and take-aways you’ll get from this free online event include:
Stopping the “deprivation- and binge-eating guilt cycles.”
Creating peace in your mind and your body to create an amazing
life with tools to empower you.
Cooking with “consciousness” and intention (the way nature intended it to be).
Making your mind your greatest asset to creating optimal health
and design a strategy that is unique to you.
Finding your path and live your purpose, because it’s not
what you’re eating, it’s what’s eating you.
My friend and colleague, the amazingly inspirational Dr. Kellee Rutley, has created an incredible resource where you can receive all of the tools you need to achieve optimal health, makeover your body and take your life back. Dr. Kellee and I can relate to what you are going through as can all of the experts that are contributing to this Mindful Eating World Summit. In fact, many of the experts on this summit have true-to-life stories they share regarding how they overcame every single obstacle you are facing right now.
Dr. Kellee has interviewed highly credible and respected Doctors, Naturopaths, Zen Masters, Holistic Psychologists, Holistic Chefs, well known Published Authors and true Fitness Experts with decades of experience — all sharing this “virtual podium” to provide you with the answers you have been looking for.
This Mindful Eating World Summit event ends on March 31st — so click here to get access to all experts before this summit is complete in the coming days. And there’s no limit to how many can participate and benefit for from this Mindful Eating World Summit — so feel free to share this free sign-up link with friends.
Photo Source: FitDay
It’s not too late to be part of the 2015 Mindful Eating World Summit.
Registration is free and offers you ways to take your health, your body and your mind back. The many insights you’ll gain include:
• Learning to love your body NOW (no matter what size or shape you’re currently in)
• Learning to create the nurturing relationship with food and eating that you were always meant to have
• Learning to regain optimal levels of physical and emotional health (no matter what level you’re currently at)
I was honored when Dr. Kellee Rutley asked me to participate in this year’s Mindful Eating World Summit. In fact, I and several other experts are offering free gifts to participants. That’s how important this message is and how strongly we all feel about it. You can see Dr. Kellee Rutley’s video by clicking here. And you can register for the summit by clicking here.
A special guest post from Sherry Coleman Collins, MS, RD, LD
Recently, I read a story by Gregg about his struggle to tame his desire for one of my favorite foods, peanut butter. As is his style, he shared with great honesty the challenge it was for him to control his eating of the sticky delicious spread. It made me want to share some ideas for controlling portions and tips on how reframing how we think about a food can change how we treat it. I hope these tips will provide you with some tools for your toolbox in maintaining a healthy weight and a healthy life.
It’s just food. Remember, food isn’t “good” or “bad.” You may feel like they are out to get you, but the truth is that feelings aren’t facts. You are in charge and have the ability to control what you put in your body. Yet, there’s no need to carry around shame about what you’ve already eaten. Take each eating opportunity as a fresh start to do it right-er.
Know how to spot a single-serve portion. If you buy tempting foods in larger containers, separate them into smaller ones. Measure or weigh out the portions, since sometimes what we think is a serving, really isn’t. Alternatively, buy single-serve or pre-packaged foods that can help make it easier to control the amount you eat. For instance, peanut butter can be purchased in single-serve to-go style squeeze packets – perfect for tossing in your bag with some rice cakes for an afternoon snack, squeezing right onto an apple, or making that perfectly portioned peanut butter and jelly sandwich.
Save that food for eating out or special occasions and get the smallest size offered. My treat food is fried potatoes. Seriously. I love really good French fries, crispy hashbrowns and potato chips. I almost never have these at home, where I eat >70% of my meals. Instead, these are a treat food that I have occasionally when I eat out with friends or for date night. By enjoying this food outside the house, I’m not tempted to eat it more often than I should.
Do distraction. When you’re feeling the tug, it’s time to do something else. Try drinking a glass of water, taking a walk, or calling a friend. Taking your mind off of the food and nourishing some other part of you – thirst, physical activity, or connection – may be just enough space to reduce the temptation or eliminate it completely.
Pay attention. When you do eat the foods you love, be present. Usually, the first few bites are the best. Take time to savor them and enjoy them. Don’t eat (at all if possible, but especially special foods) when you’re doing something else, such as typing at your desk, driving your car, or anything else that requires most of your attention. When you are more mindful of the food you eat, you eat much less.
Now, as far as the peanut butter goes, I can’t leave you without some thoughts on that one. Peanut butter is a wonderfully versatile and flavorful food. It’s also nutritious! Unlike my fried potatoes, which have far less to offer in that area, peanut butter provides protein, fiber, mostly good fats, and 30 vitamins and nutrients. It can be used in everything from my favorite PB&B (banana) sandwich to homemade breakfast peanut crunch bars, or a spicy peanut dipping sauce for lean grilled chicken skewers. Peanuts have more protein than any nut and are a deliciously satisfying food to enjoy. Check out our website at www.nationalpeanutboard.org for more ideas.
About the Author: Sherry Coleman Collins is a registered and licensed dietitian practicing in the Atlanta, GA area. Her love of food and nutrition has allowed her to work with individuals and groups, children and adults of all ages, and in a variety of settings from clinical to foodservice to communications. She currently serves as senior manager, marketing and communications for the National Peanut Board. Connect with America’s peanut farmers via Facebook and Twitter. Follow Sherry on Twitter at @PeanutRD.