I was on the local news again this morning to talk about emotional eating, why we do it, and what to do about it. Check it out.
I was on the local news again this morning to talk about emotional eating, why we do it, and what to do about it. Check it out.
“Normal” eating really is a challenging issue for most. First of all, I do not like the term “normal” because everyone is so different. With so much variety there is no normal. Being unique and individual opposes the term “normal”. Yet most want a way to eat. Most are looking for a plan, a way, or a method and often fail to consider their individual needs, desires, and goals. Sticking to a diet denies us from being individual, unique, and special. Eating a meal plan based on what another says or does makes us more like that person, and less like ourselves.
“Normal” earing is a challenge secondly because there is a barrage of healthy eating theories, philosophies, and practices. For the average person how to eat “healthy” or “normal” is confusing. We wonder if we should eat “clean”, “paleo”, “Atkins”, “weight watchers”, etc. It is hard to decide which “diet” is best. Each boasts impressive weight loss stories and claims it is evidence based to give the best results. And we all probably know someone telling us to eat a certain way because that is worked best for that person. And everytime we try the “diet” we are left unsatisfied, hungry, and confused.
For most the issue is emotional eating. Anyone can follow a meal plan or a diet, for the most part. These plans become a problem when we feel sad, bored, stresed, overwhelmed, excited, lonely, angry, or tired. Scientifically we eat to fill psychological needs and no diet can help us plan or manage that. We need to eat according to our individual needs, desires, and wants.
Know it is OK to eat. Eat fun food. Eat healthy food. Eat food with carbs and fat. Eat something that makes you feel good. Eat to feel full. It is important to eat healthy fruits, vegetables, and proteins, but it is also important to eat a treat. Identify how you feel before, during, and after eating certain foods by writing it down, if necessary. This can help you learn which foods satisify, avoid, reward, or derail you. It is normal to eat. If you are curious on what to eat for your body to achieve certain goals, or if you need guidance on how much to eat, consult a professional. Be sure to find someone that is qualified, just because someone is fit or appears healthy does not mean they are qualified to tell you how to eat. Every one is different just like every body is different. Therefore we will all have different nutritional needs. Consult your physician, dietician, and your body to discover what is best for you.
The morale of this story is, eat. Eat well, enjoy food, and fuel your body.
There are various types of diets individuals swear by in the health and fitness industry. Each one claims to help people lose weight, maintain weight, experience satisfaction, and promote health. With all the diets out there it can become overwhelming and confusing to decide which is best to live by.
I want to be clear about something here. I am not a nutrionist, nor am I a dietician. I am an expert in behavior and health, however. This post is not to claim that one diet is better than the other or to report an opinion about each diet. The purpose of this post is to identify a few types of popular diets today and explore the eating behavior associated with each. This post is to help you decide which diet supports how you want to live your life.
Why is eating behavior important to explore?
What you eat will impact your entire being. Eating, it goes without saying, will influence your body composition. What you eat will impact your waist line, your weight, and how your clothes feel. Thats why those in the fitness world often exclaim, “You cannot out train a bad diet”. Food not only impacts your physical body but food also will impact how you behave and interact with others.
Clearly research indicates food can impact mood. Researchers have found the stomach contains a hormone called ghrelin, and ghrelin travels directly to the brain and triggers the feeling of hunger. Researchers at University of Texas found ghrelin was associated with decreased stress and anxiety. THIS hormone reacts in the brain similarly to an antidepressant. What this research suggests is that eating can cure depression.
Think about how you feel after eating a nice healthy salad. The answer to this question could vary. On one hand eating a healthy salad can make someone feel satisfied and healthy. On the the other hand a person may feel bored and neglected after eating a salad. Now think about how you feel after eating a piece of chocolate cake. Again the answer could vary. A person may feel satisfied and relieved to have a craving satisfied, or a person may feel guilty and shame. The feelings associated with eating are related to eating behaviors. People that restrict may feel bored with eating foods, and people that binge may feel guilty for enjoying foods. In this regard diets that require restriction and eliminating foods could be difficult for some people. Not only is restriction difficult for emotional health but food restriction can harm your relational health.
Consider how many events, gatherings, and meetings involve food. Culturally we relate with others, express love, build relationships, and discuss ideas with others over food. Food is comforting. Food is enjoyable. Food is relaxing; so it makes sense why so many social interactions involve eating. Your eating behavior can improve your relationships with others. Eating behavior can also harm relationships when a person feels their diet prevents them from attending social engagements. It is possible a diet can cause increased isolation and withdrawal.
I love eating out and trying different restaurants. It is one of my most favorite things. My husband and I re-connect each weekend over dinner at a restaurant and we fellowship with friends with dinner and drinks. While on prep for my last bikini fitness competition I was not able to eat out for part of my plan. This made meals out with friends and family awkward. Although I was OK with my decision others I joined at restaurants felt uncomfortable as I ate in tupperware. My dad said he felt guilty for eating a big meal in front of me while I ate out of my Tupperware. Our eating behavior is impacted by the eating behaviors of others! Ultimately I started to decline invitations to eat out and the invitations to eat and fellowship with others stopped. Because of my “diet” I missed time with friends and family.
Are you now convinced that food is more than just fuel for your body? Food and our behaviors associated with food influences how we function on a daily basis. It is easy to see why millions struggle with food, either eating too much, eating too little, or uncertainty about what to eat.
So with all the diets that claim to be effective how do you decide which is best for you and your lifestyle?
The Gluten-Free Diet may be necessary for people with specific diseases and food allergies, however many others report restricting gluten in the diet will help shed pounds. Gluten is found in foods with wheat, barley and rye (such as pasta and traditional baked goods). The key for gluten free diet is to eat foods marked as gluten free on the package and to eat whole foods like meat, fruits, and vegetables.
This diet is helpful to keep people from eating processed foods which can contain dangerous chemicals and contain increased amounts of sodium, sugar, and fats. In that regard a Gluten free diet is healthy.
The problem with Gluten free is that packages marked “Gluten free” are still processed and contain increased sugar and fat. These are needed to maintain flavor. Lastly refraining from eating certain foods that may contain gluten does not allow the body to receive necessary and vital nutrients.
A clean eating diet is similar to gluten free. However individuals that claim to eat clean do not eat ANY processed foods. Clean eating involves eating whole foods that have minimal ingredients added. The key with clean eating is to eat the food in the most natural state as possible.
Clearly eating involves eating whole foods like meat, fruits, vegetables, nuts, and legumes. These foods are beneficial for the body and for life. These foods will provide the body with the nutrients necessary to function well.
The problem with clean eating is that many treats, cheats, and indulgences are eliminated. Oreos are not consumed on a clean eating diet.
The Paleo diet is all the rage. Paleo is very similar to clean eating. People on a Paleo diet live like the cavemen do. In other words they eat foods that are either hunted or gathered. Cavemen did not eat processed foods or foods that were cooked. This diet is good for health and the physical body because individuals eat increased lean meat, fruits, and vegetables, and processed foods like sugar, sodium, dairy, and other chemicals are eliminated. Any diet high in lean meats, fruits, and vegetables will benefit health. However this diet can be restrictive as dairy (ice cream, milk, cheese, etc) are eliminated. There are some that say eating increased amount of some meat (red meat) can lead to increased health problems (heart disease, cancer). This diet does not allow people to enjoy some foods for fear of eating food that is “bad”.
Many claim the trick to eat for weight loss is to eat less calories. The idea is to create a calorie deficit by burning more calories a day than one will consume. Honestly this will work, however, it is not necessarily safe and it is not recommended to maintain on this diet. Eventually the body will stop burning fat as calories are restricted. Restricting calories will keep the body from receiving essential nutrients and vitamins and eventually this can cause increased hunger, irritability, agitation, tiredness, and headaches. This diet does encourage an active lifestyle, which is always a benefit. However this diet should not be maintained for long periods of time and it does not teach people how to make healthy lifestyle choices.
Juicing is new trendy diet that many use to shed pounds and detox. Clearly veggies and fruit are good for the body. The body needs the nutrients and minerals in fruits and vegetables. However the body also needs nutrients and minerals in meat, grain, and fats! These foods are not found in juice. Although juicing will promote increased consumption of fruits and vegetables it severely eliminates foods the body needs to function properly. A juicing diet should not be maintaned for any period of time for risk of develop nutritional deficiencies.
Ever heard some say, IIFYM? IIFYM stands for If it Fits Your Macros. You may be asking, “what the heck is a macro?” A macro is a nutrient in food. The three primary macros are protein, carbs, and fat. Food also contains sodium, fiber, sugar, cholesterol, potassium, Vitamins A and C, calcium, and iron. This micronutrients are also an important component of nutrition and are needed for optimal health. IIFYM is often referred to as “flexible” dieting. This diet promotes eating any food you want. It teaches people to let go of the guilt of eating foods because “bad” foods and “good” foods do not exist with flexible dieting. In other words if you want to eat donuts for breakfast, it is OK as long as it fits your macros. Everyone has different macro demands based on body composition and goals. With IIFYM you eat what you want as long as you consume the right number of protein, carbs, and fat each day. This makes eating more fun and relaxed. However it is also obsessive. Flexible dieting requires daily tracking food. Every meal needs to be weighed to the gram or ounce, measured, and calculated. It is a great way to learn about foods and the different composition of food however IIFYM requires being attached and restricted to a food scale and a calculator. Your life can be consumed by numbers and a need to manipulate portions and foods to fit macros. Flexible dieting is not eating oreos, cake, and donuts all day every day. In order for IIFYM to work a person must eat clean, whole foods most of the day.
One of these diets or none of the diets may appeal to you. You may be currently living by one of the diets and can attest to the benefits and show off your progress. Here is the thing about diet. All diets are “bad”. I do not think we should live a life of “diets”. Rather we need to live a life! We need to live a life where we love, experience, enjoy, challenge, learn, and grow. Food should never consume our time, energy, feelings, thoughts, and emotions. The key is to find balance. You will be most benefitted if you eat mostly whole foods, not overindulge or binge, refrain from restricting, and be sure to eat protein, fruits, and vegetables throughout the day. Bottom line, what diet you choose should fit your lifestyle and your goals. It should be one that you can live by every single day for the rest of your life. Finding balance with eating means you eat for health most of the time but know that is OK, acceptable, and appropriate to enjoy foods occasionally. Eating is a behavior and your diet should support your behavior and your lifestyle, not your life and lifestyle support your diet.
My mother-in-law told me about how she adds pistachios to her Greek Yogurt. Well I love Greek Yogurt and I love pistachios. But I eat a lot of the same foods so this combination did not occur to me. I am trying to branch out and try new things. So I tried it. I am so glad that I did.
3 spoonfuls of Plain Greek Yogurt.
Handful of pistachios.
1/2 cup of Blueberries.
Cinnamon (to taste).
I warm it up in the microwave for a minute. I do not like cold things and the blueberries were frozen so this thawed the blueberries. It did not cause the yogurt to be hot but just warm and delish!
It is the perfect combination if sweet and salty. So yummy and satisfying.
Sundays are great for so many reasons. I love Sunday Funday! Sundays are filled with family, football, rest AND food! I do relax a little on my eating on the weekend. But only a little. I work too hard to throw all my hard work out the window. I love Sundays because it is one day where I can be completely lazy and relax. Today I am engrossed in a Novel while watching football playoffs.
But we all need to eat right? And it is important to eat every 2-3 hours to keep metabolism activated and burning fat. It can be easy to grab a salty, fatty snack on a day like today. But I have two snack ideas for you that take only a few minutes and are so yummy you will feel like you are cheating!
Protein Bites – these are delish!
What you need: 1/2 cup of PB (I LOVE NUT BUTTER). I use PB2. Less calories! Less fat, less sugar, and yummy.
2 tsp flaxseed – ground.
1/3 cup unsweetened coconut flakes – (I LOVE COCONUT).
1/3 cup protein powder – (I use chocolate).
1/2 cup of rolled oats.
Melt PB2 and honey in a bowl.
Add protein, coconut, rolled oats, amend flaxseed. It will be thick.
Add the mixture to a dish and refrigerate.
I like to get my hands dirty tho, so I roll the mixture into little balls and place on dish to be cooled in fridge.
2 make a great snack!
This one is super easy. 1 cup Plain Greek Yogurt.
Add 2 Tbsp of PB2 and cinnamon to taste. Mix well.
These snacks will give you your protein, fats, and carbs to be a fulfilling snack. The plus is that I was able to keep reading my novel, not miss a play, and still eat well without having to slave in the kitchen! Hope you are having a lazy Sunday Funday too!
Healthy eating can be good. Trust me! Do you believe me? I will prove it. Try this one!
Pre heat oven to 375*.
In a medium size bowl combine 1/2 Cup of Coconut flakes (sugar free), 1/2 cup of wheat bread crumbs, 1/2 cup of Panko bread crumbs, 1 tsp salt, 1 tsp of pepper, and 1 tsp garlic powder.
In a small bowl add 3 egg whites.
Cut your chicken into strips.
Place a strip in egg whites. Then place strip in Panko mix. Cover strip well on all sides. Repeat for all strips.
Spray cooking sheet with coconut oil and place strips on sheet.
Cook for 20-25 minutes. And turn tenders halfway through bake.
Coconut flakes will be golden brown.
Add Basmati rice and green beans and you have a well balanced meal. Even my husband liked it so that tells me it was YUMMY!