Understanding Cravings and Emotional Eating

By Tammy LeBoss | thefitprofoodie.com

6 Mindful Eating Pro Tips - Part 2 of "Beat The Holiday Weight Gain Blues"

Understanding Emotional Eating

Emotional eating is a learned habit that is so prevalent in today’s high stress, fast-paced world. Many of us, whether we are willing to admit it or not, experience this to varying degrees. Food should be comforting, soothing and healing; it should fuel and nourishment to our bodies. This holiday season, drop the dieting mindset. When we embrace the dieter’s mindset, we make food the enemy, and we make ourselves prisoners of food. Understand that it’s acceptable to feel when we eat. For example, the mere thought or suggestion of delicious foods produce saliva in our mouths tricking the body to feel hunger. Rather than reaching for the easiest, processed, carbohydrate-rich, manufactured food, consider a good-quality protein shake or raw food bar. This is much better than skipping a meal.

1 Way to Face Your Craves

Do you ever wonder why we experience cravings? Do you sometimes feel like a slave to your cravings? Don’t fret. You’re not alone. NAFC Nutrition Coach explains that cravings are not only common; they happen for a reason. Usually, cravings tell us that physiologically, something is out of balance. Cravings can be a sign that you may be experiencing a hormonal imbalance. They are oftentimes an indication that a physiological or emotional void needs to be satisfied. So what should we do when we notice these signals? Pay attention! If you’re in a time crunch, reach for the power of protein. Be sure to take the time to watch for patterns of thought, feelings and sensations that might arise from eating certain types of foods, especially sugary or fatty food choices. If it’s something you must have or cannot live without, then that is probably not a good food item to keep in your house. How can we healthily satisfy these urges?

Pro Tip:

Always have ready protein and healthy-fat snacks available. Healthy, great-tasting examples include raw nuts, beef jerky, Perfect Foods, Kind, or Lara bars. Look for minimally-processed, gluten-free options. Go the extra mile and look for labels that say ‘Non-GMO’.

No matter the season, don’t battle your cravings; listen to them. Listen to understand their root causes and you won’t need to fight them; you’ll only need to appropriately address them. Start by asking your body what it needs, then fuel and nourish it with what it needs. Remember to apply moderation, variety and frequency.

6 Mindful Eating Pro Tips

Practicing mindful eating habits start in your mouth. Many people don’t realize that digestion starts in the mouth. Also, breathe applying focused awareness and attention, and eating can become a form of meditation. Here are a few more tips to help you eat more consciously this season. Apply these easily accessible tips and reduce the likelihood of digestive issues and body fat storage:

1. Chew slowly. Remember digestion starts in the mouth
2. Place your fork down in between bites. You’re less likely to eat too fast
3. Notice the texture of the food in your mouth
4. Notice the consistency and the temperature of foods. Savor the variety of flavors
5. Observe the motion in your jaw muscles. Are they tight or relaxed?
6. As you swallow, notice how the food makes you feel. Yes, emotionally too.

Freeing yourself from cravings and emotional eating patterns start with you. So, as you savor each bite this season, reflect upon these smart eating strategies. Share them with friends and family. As you practice chewing mindfully, breathe in healthy change. You’ll become more aware of your relationship with food, cravings, and emotional eating habits when looking for patterns, reactions and feelings. Look within. This New Year, focus on being the best YOU, rather than an unrealistic you. Free yourself and drop your focus from weight and you’ll gain a healthier focus on YOU!

To Beat The Holiday Weight Gain Blues: Know Thyself

By Tammy LeBoss | thefitprofoodie.com

Part 1 of 2

Are you ready for the holiday season?

Are you prepared for the eating challenges it brings with it? While some of us may seek out the fun and festivities, others may feel obligated to attend parties where sinful feasts and sweets tempt us to overeat. Consequently, many of us will deal with the dreaded holiday weight gain. Studies show that on average, people gain 5–10 unwanted pounds during this time of year. And of those who are dieting, 95 percent of these individuals will gain their weight back. Why is weight gain so prevalent this time of year?

What this means is understanding what type of eater you are: Are you an all-or-nothing type of eater? Or, or are you more of a ‘Sensible Sam or Susie’ eater personality? If you fall under the category of all-or-nothing, the following is recommended:

1. Ditch deprivation (for the all-or-nothing person)

One of the most common mistakes the all-or-nothing individual makes during the holidays is that they deprive themselves. They starve themselves and skip meals so they can indulge on a big holiday feast later. This is the typical unhealthy dieter’s mindset and will lead to failure. This type of unhealthy thinking will also cause us to miss out on enjoying a variety of delicious foods.

Many people skip breakfast or not eat all day in an attempt to save their caloric points for later. This logic is backwards. The all-or-nothing mindset backfires for two main reasons. It promotes undesirable unstable blood sugars, and under-eating slows the metabolism. It may sound counter intuitive, but do not deprive yourself during the holidays. Psychologically, we all need to treat or reward ourselves on occasion, and these moderated rewards can encourage the willpower to stay on a healthy course.

2. Add variety (for the Sensible Sam & Susie type eaters)

We all know this type, the sensible eater type personality. Typically, this type of eater will eat only ‘healthy’ foods, they may be gung-ho about paleo, or they may be devoted vegans. Or, perhaps you fall under this category yourself? If you or someone you know does, it’s likely that you’re depriving your body of a complete profile of nutrients. Studies show for example, that most vegans lack the proper building blocks required to build a healthy body.

Did you know that incorporating a variety of foods can broaden the array of nutrients available to your body? This season, try to let go of finicky food preferences, and you may discover enjoyment of new and delicious healthier food options. Try a variety of colors, textures and flavors. Variety can increase optimization of nutrient uptake, fuel the body with energy, and improve overall health. Furthermore, guess what happens when the body is getting all the nutrients it needs? It’s less likely to undergo cravings! Regardless of what your fitness goals are or what your body type is, you’d be wise to expand your food preferences. The holiday season is a perfect opportunity to try new foods, perhaps foods that you didn’t think you’d like.

Pro Tip:

Try a new veggie dish such as caramelized brussel sprouts, or an omega-3 rich protein source such as salmon or halibut. Offer to bring a colorful and festive organic salad, or bring a healthy gluten-free berry dessert to your festivities. On your plate, create a ‘sampler platter’ consisting of a variety of real food options. Be sure to limit the processed stuff as much as you’re able.

To avoid the holiday weight-gain blues, remember this:

You can avoid this pitfall by allowing yourself occasional treats — whether this is in the form of a cheat meal or a holiday feast. Reward yourself for your hard work on your fitness plan. And remember, it’s not cheating when you’re giving the body and mind what they need: Real food. Real nutrition.

Beat the holiday blues. Know thyself. Make it an adventure. Keep unwanted pounds off by ditching deprivation. Allow yourself to enjoy but within reason. :)

3 Tips on Goal Setting: The Rocky Road to Success

By Tammy LeBoss | thefitprofoodie.com

The Hero’s Journey

Goal Setting

Any time a new course of action or a new life challenge is chosen, obstacles will arise. Self-doubt assuredly will creep up. In goal-setting, seeing ourselves as being a part of the end result can seem as unachievable as it is daunting. While applying true grit, commitment and perseverance can achieve big, seemingly unattainable feats, having a clear road map can make the journey way easier. Grab your map and decide on a realistic goal or destination. Today, identify your specific goals and dreams, get started on a transformative call-to-adventure, and apply the following 3 tips:

1. Identify the Objective We need to first understand where we are and where we want to be. Be aware that arriving at a real answer oftentimes, means taking an objective, sometimes difficult look at ourselves. Setting our goals high is great, but it’s best to make them Specific, Attainable, and Realist (SAR). Taking a real honest look at what truly motivates us means we are making our goals, uniquely ours and not someone else’s. This is why it’s important to customize our course; define our specific goals, because if they’re not ours, they will always be illusive.
2. Chart a course but be prepared to go off-course During any path to success, the road can be rocky and unpaved. Preparing to go off-course must be in the mindset of the adventurer. This means, we must not become too fixated on the process. It’s important to keep in mind that it’s ok to go off course and it is natural to fall down. It’s how we pick ourselves back up and get back on course that will determine our success. Once we’ve understood the necessary course of action, we will need to remind ourselves continually of the desired end-goal. We need to expect that we will become discouraged or disillusioned. Thus, it’s important to consistently re-asses where we are and re-focus on our goals.
3. Expect obstacles and be malleable to change Recognize that our ability to adapt to the flow of change will greatly determine the rate at which our goals are reached.  In goal-setting, always expect regressions as being a natural part of progression. Symbiotically, one cannot exist or survive without the other. Remember, you’re on a great adventure. And, there is no great adventure without a few mishaps. Without mishaps, there is no contrast or texture. Living a life without contrast is not living; it’s just existing. When facing a roadblock along your journey, be malleable. Practice perceiving obstacles as scenic detours. You may become frustrated while on these detours. But, stay on course and it’s likely you’ll discover many great paths and treasures along the way.

So long as we’re doing, we can never really go backwards. Goal-setting like any journey worth experiencing involves a constant process of falling off, then getting back on. Understand that the forces that stand in the way are important turning points, and have little to do with our external environment. Most often, the only real obstacle is oneself.

What is your call-to-adventure today? What is rising up from deep within you that insists that you journey forward? On your next quest to uncovering your fullest potential, be a hero on your journey and know this: There is no such thing as failure; the only failure is ‘not-doing’. Just do and you’ve already succeeded.