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Eating food and enjoying it is extremely important for our physical and mental wellbeing. We require nutrient dense meals to satisfy physical hunger and to nourish our bodies.

Yet it feels almost culturally mainstream to turn to food for emotional reasons of comfort, stress relief, or to reward ourselves. When we do so, we tend to reach for unhealthy options such as junk food or sweets.

While it may seem that emotional eating makes you feel better about yourself, this does not fix emotional problems. In fact, it often makes people feel worse. Not only does the original emotional issue remain, you may also be left feeling guilty for overeating.

Does food make us feel good?

Negative feelings can result in a sense of emptiness or an emotional void. Physiologically, food is perceived to be a way to fill that void and create a false feeling of “fullness” or temporary satisfaction.

Emotional eating on occasion is fairly common and using food as a pick-me-up, reward, or way to celebrate isn’t necessarily a bad thing once in a while. Unhealthy issues arise if the desire to fill emotional needs with food .

Am I an emotional eater?

Physical and emotional hunger can be confused with one another, but there are key differences between the two. Observe how and when your hunger starts, as well as how you feel after eating. The questions below can help identify whether you are a an emotional eater:

Do you tend to eat more when you’re stressed?

Do you find yourself eating even if you’re not hungry or when you’re full?

Do you eat to feel better?

Do you regularly reward yourself with food?

Do you feel out of control around food?

Emotional hunger comes on suddenly, hitting you instantly and it feels overwhelming and urgent. hunger often turns into mindless eating before realize it, you’ve eaten a whole bag of chips or an entire tub of ice cream.

If you feel guilty after you eat, it’s likely because you know deep down that you’re not eating for nutritional reasons.

ALTERNATE EMOTIONAL COPING MECHANISMS ALTER FOCUS?

•practice mindfulness

•write in a food diary

•eat a healthy diet.

•pay attention to portion sizes.

5 Effective Ways to Lose Excess Abdominal Fat

Excess abdominal fat, also known as visceral fat, plays a role in a variety of health problems. fat may increase your risk for heart disease, diabetes, certain cancers. Aging, dietary habits, and activity are some contributing factors towards increased abdominal fat, however there are ways to combat excess abdominal fat by incorporating nutrition and activity changes. Good habits may help you to battle the waist bulge and get on track to improving your health. Try these five effective ways to lose excess abdominal fat:

1. Eat to fuel your body by being mindful of your portions and hunger cues

Whether you find it beneficial to measure your portions or estimate serving sizes, aim for well-balanced, portion-controlled meals. Once you have put together a portion controlled, well-balanced meal, be mindful of your hunger and satiety cues.

2. Aim for unsaturated fats over saturated or trans-fat foods.

heart healthy nuts such as unsalted almonds, walnuts, cashews, pistachios, and more. Try cooking oils like avocado, canola, or olive oil or even consider using a cooking spray. Choose fatty fish for omega 3’s, such as salmon, tuna, and herring. Remember to be mindful of your portions.

3.Choose complex carbohydrates over simple carbohydrates. Complex carbohydrates, such as fruits, vegetables, and whole grains contain more fiber and take longer to digest. Not only are high fiber foods beneficial for your waistline, but they also help in the management of controlling your blood glucose levels.

4.Get moving. A combination of strength based training and cardiovascular activity is beneficial to decrease abdominal fat. The important factor is to choose a form of movement that you enjoy so you will be more likely to stick with it. adults engage in either 2 hours and 30 minutes to 5 hours of moderate intensity activity each week

5.Stay adequately hydrated. You may feel hungry and eat more than your body requires due to inadequate hydration. Reach for water first by carrying a water bottle.

Try these five effective ways today to begin losing excess fat in the body

It’s been a whole year of living in a pandemic. It’s safe to say that no one has been unaffected. From personal lives to jobs to illnesses and maybe even loss, this past year has required adaptability and resolve. Stress, anxiety, and mental health suffered amidst change and uncertainty for many. If there’s one thing a pandemic taught us, it is that self-care needs to be highlighted in our lives.

It’s easy to get lost of the jumble of life, for days or even weeks to pass on auto-pilot. This article will highlight ideas for self-care as a means to improve coping and prevent mental health burn-out.

Ten ideas for boosting daily self-care:

Build micro self-care acts into everyday activities

give yourself a few extra minutes of scalp massage while washing your hair

do some light stretches or self-massage while you’re performing your morning routine like teeth brushing

Use a motivational quote as your phone screen or put a sticky note on your mirror

Appreciate the sunrise or sunset in between your morning/evening routine hustle

Crank up the tunes to shift your mood

If you’re spiritual, turn on some music that aligns with your faith

Set up a playlist with your favorite mood lifting music

Turn on a station with music from your childhood

Change up routine patterns when you’re in a rut

Switch up your morning routine if you feel you’re always in a rush, flip-flop activities

Wake up 5-10 minutes early to fit in a self-care activity to start your day on the right foot

Take a post dinner walk instead of watching tv

This doesn’t need to be extravagant, but make it something YOU enjoy!

Find ten minutes each day to move your body intentionally

Stretching, diaphragmatic breathing, jogging, lifting weights – whatever gets your endorphins flowing

Listen to podcasts or books that inform, inspire, and/or feed your interests.

Read something for learning or pleasure at least ten minutes every day

While this list is not exhaustive, it provides a starting point when struggling with lack of self-care and burn-out. Oftentimes, starting the day with a self-care activity that makes us feel good sets the tone and improves mood and productivity.

Are you trying to cut sugar out of your diet. When you really need some sweetness, which is the healthiest sugar substitute?

ROCK SUGAR

Rock sugar, also known as rock candy or sugar candy, is a hard confection made by cooling sugar syrup into large crystals, sometimes around a stick or piece of string.

Rock sugar is especially common in Asian cuisines and is used to sweeten teas, desserts, and even savory dishes.

STEVIA

What it is: Stevia is a powder that comes from the ground-up leaf of a plant native to South America.
It’s virtually calorie free and is 100 to 300 times sweeter than sugar, so you can use much less.

HONEY

Raw honey is super natural (i.e. totally unprocessed) and contains lots of beneficial nutrients like B vitamins and iron. It can also act as an immune-system booster thanks to antibacterial compounds that help fight infection in the body.

COCONUT SUGAR

What it is: It’s made from sap from the cut flower buds of the coconut palm tree.
Coconut sugar is low on the glycemic index, and unlike agave, it’s also low in fructose. It also has a neutral flavor that’s closer to cane sugar and works really well for baking, where other sugar substitutes (like liquid ones) do not.
It has about the same number of calories as table sugar, and it can be super expensive.

CHICORY

What it is: Chicory is derived from the root of a perennial plant.Like agave, it has a very low glycemic index. It also contains important B vitamins, soluble fiber, and many essential minerals like manganese, phosphorous, potassium, iron, magnesium, and calcium. Studies show that it may prevent constipation and help maintain a healthy balance the bacteria in the colon.

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How does fitness improve your life?

you know exercise is good for you, but do you know how good? From boosting your mood to improving your s*x life, find out how exercise can improve your life.

Want to feel better, have more energy and even add years to your life? Just exercise.

7) benefits of regular physical activity.

1) Exercise controls weight.
2) Exercise combats health conditions and diseases.
3) Exercise improves mood
4) Exercise boosts energy
5) Exercise promotes better sleep
6) Exercise puts the spark back into your s*x life.
7) Exercise can be fun … and social!

The bottom line on exercise

At least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity,Even small amounts of physical activity are helpful.

You can check out my online classes to continue your fitness journey Dm for more details...