Help for Binge Eaters

6 Tips To Stop Compulsive Eating

Screen Shot 2015-05-29 at 1.15.15 PM Are you prone to food cravings, binges and eating your way through emotional stresses? I have always felt as if there was no hope for me when my body went into “binge mode”. I tried everything and anything that I could find to offset these binges. I tried willpower; I used foods that wouldn’t hurt my goals, such as vegetables and fruits; I drank water, tea and coffee; I would walk away from the kitchen; I would research the reasons why this was happening and never really found the solution that worked.

It’s important to first understand the difference between compulsive overeating and other eating disorders. Compulsive overeaters don’t attempt to make up or “punish” themselves for their bingeing with actions such as purging, fasting, diet pills or laxatives. Compulsive overeating typically leads to weight gain and obesity. Keep in mind that not everyone who is obese is also a compulsive overeater. People who appear to be of normal or average weight can also be affected by these behaviors. 

This included ME! I found it quite upsetting when others would downplay the fact that I was working on finding a solution to this issue; since being just 30 lbs or so above my “ideal weight” wasn’t proof enough to anyone that I was actually dealing with this.  Let’s begin with a few tips on how to prevent a binge; or emotional attack before it hits.

 

  • Avoid temptation. You’re much more likely to overeat if you have junk food, desserts and unhealthy snacks in the house. (pretty shocking, right? lol) But many of us tend to use excuses as to why we “need” these foods in the home. I used to use my family as an excuse; “they NEED these items. I don’t want them to suffer because of my issues”, etc. But why on earth should they even be eating unhealthy items either? Just because they didn’t go into full-force binge mode at any given moment, didn’t mean that they required junk foods on a regular basis. No, this was my sad attempt to keep these comfort foods close at hand because I felt uneasy to put an end to the episodes. To keep temptation at bay, don’t keep the food within easy access. The best way to do that is not to purchase unhealthy food in the first place. duh dot com.
  • Stop “dieting”.  Having a “diet” mentality or severely restricting your food intake can increase hunger and feelings of deprivation. I know that the fact that I would cut out food groups, or meals in general, kept my body in the “all or nothing” phase and thus, would lead to another binge-fest because my body simply needed and craved more calories. Instead of being ultra strict with your food, focus on eating in moderation. Find nutritious foods that you enjoy . Try to eat more small meals throughout the day as well to keep hunger at bay. And the more dense nutrition you put into your body on a daily basis, the LESS it craves anything that isn’t on your meal plan. Check out Shakeology for this fact alone.
  • Start Exercising. Exercise is a natural way to boost your mood and can help put a stop to emotional eating. Not only does exercise help you lose weight and improve your health… it can also help reduce depression and reduce stress. It’s our HAPPY pill, in simpler terms, with no dangerous side effects!
  • Decrease stress. Learn how to cope with stress in other ways that don’t involve food. This one is a doozy but such an important tip to take seriously. I know, easier said than done… but keep in mind, compulsive overeating has little to do with hunger. People often eat when they are not hungry or use food to fill an emotional need that they cannot cope with in other ways. So the next time you find yourself standing in front of the open refrigerator or pantry and staring into the abyss of foods thinking, I’m hungry for something; shut the door and go sit down to figure out what you are really hungry for. Love? Attention? Friendship? Relaxation? A hug? Whatever it is, it has nothing to do with food. If you don’t know what you want to eat, it usually leads to an emotional need or some help in releasing a stressful time.
  • Rome wasn’t built in a day. Don’t try to change your relationship with food overnight. Try setting small goals and give yourself some positive feedback. If you tell yourself, “I need to add more fish and veggies to my diet,” it will be much better than saying, “I need to stop eating so much crap.” Think positive! =)
  • No one is perfect, be kind to yourself. We all make mistakes, we all struggle sometimes… it’s nothing to be ashamed of. If you are suffering from compulsive overeating and you feel like it is getting out of control, you should really seek professional help to stop the unhealthy, weight-gaining, self destructive behavior. You’re not alone. There are plenty of wonderful resources for those with eating disorders… don’t be afraid to reach out ❤

When all is said and done, do your best and forget the rest. (Tony Horton of P90X) Simply put, if you make a mistake or fall into a binge along the way, chalk it up to figuring out how you could have handled it differently and make that attempt the next time around. Stop blaming yourself and just start enjoying your life…and your foods! 🙂

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Eat Your Way to GREAT Abs!!!

When it comes to creating incredible abs, even the most effective workout programs can only bring you so far. That’s because you can’t get a flat, hard midsection without losing body fat. No matter how much effort you put into creating a six-pack, no one’s going to see it if it’s covered by a layer of flab.

If you’re following the dietary guidelines of a Beachbody fitness program, you’ll automatically be eating the right foods to lose fat as you get in shape. But the following seven principles can give you an extra edge, and will help ensure that the effort you’re putting into your abs will bring you the results you want.

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1. Get plenty of protein
Eating enough lean protein promotes fat loss and muscle gain, the two most important elements for developing great abs. It also helps keep you from getting hungry while you’re eating right. You don’t have to gobble down 12-ounce steaks—just eat a normal portion of lean meat, fish, low-fat dairy, or vegetarian protein with every meal, and make sure your snacks contain some protein, too. If you still have a hard time getting enough in your diet, a daily Shakeology shake can be a perfect addition.

By the way, protein is especially important in the morning, when a lot of people don’t get as much as they should. A protein-rich breakfast will help keep your blood sugar steady for hours, preventing the dips that can lead to cravings later in the day. (Try some low-fat chicken sausage, or an omelet with one whole egg and three egg whites, along with fruit or whole-grain toast.)

2.Reconsider your carbs.
Despite the popularity of low-carbohydrate diets, the average American meal is still too high in sugar and fast-burning starches to bring body fat down to ab-baring levels. It’s time to say goodbye to sweetened soda, ditch the Doritos, and save the cake for your birthday. If your fitness plan calls for a sports drink before a long cardio workout, or a carb-and-protein recovery drink after resistance training, that’s fine. But the rest of the time, stick with foods that are on the low end of the glycemic index (refer to GlycemicIndex.com for more information)—these foods burn more slowly, so they won’t spike your blood sugar and insulin levels.

3. Have fun with fiber.
Something about the word “fiber” just doesn’t sound appetizing. But high-fiber foods can actually be quite delicious: fresh berries and other fruits, salads loaded with colorful produce, your favorite steamed vegetables or vegetable soup, stews or chili made with beans, chewy whole-grain breads and cereals…You get the picture. (These foods just happen to be loaded with nutrients as well.) High-fiber foods keep you fuller with fewer calories, and they help keep your digestive system working at its best—a double-whammy for getting rid of belly bulge.

4. Enjoy some yogurt.
Probiotics, the healthful bacteria found in yogurt and other fermented foods, have been proven to help reduce belly fat. In a recent study in Finland, new mothers who took probiotic supplements averaged smaller waist circumferences—and lower body fat in general—than those who didn’t take probiotic supplements. And while the topic is still controversial, studies have found that eating lots of calcium-rich dairy foods like yogurt may increase overall weight loss.

5. Don’t forget to eat.
Tempted to lower your daily calorie count by skipping meals? Don’t. Going hungry can raise your levels of the stress-related hormone cortisol, which research has found can increase belly fat even in otherwise thin women. And eating too infrequently can lower your metabolism and energy levels, while increasing the chance that you’ll get too hungry and decide to chuck your meal plan entirely. If you’re eating the right foods, regular meals and snacks will keep your body fueled while you’re working toward that strong core.

6. Drink more fluids. Hydration is important when you’re on a fitness plan, but drinking plenty of water has particular benefits for your midsection. It helps keep your stomach full, so you don’t overeat, and it helps flush out excess sodium to prevent belly bloating. (Eating more potassium-rich foods, such as tomatoes and bananas, will also help in this area.) Plain ol’ H20 can’t be beat, but you can also switch it up with flavored waters, iced tea, and anything else you like to drink that isn’t full of sweeteners. How much do you need? The old rule of 8 glasses a day is a good start, but everyone is different: drink more if you’re exercising or it’s hot out, and drink less if you’re running to the bathroom every 5 minutes.

7. …With two exceptions.
It’s time to cut down on those mood-altering substances, coffee and alcohol. Too much caffeine raises your cortisol levels and can impair your sleep, which can lower the production of fitness-promoting hormones. Meanwhile, the proverbial “beer belly” isn’t just the result of extra calories—alcohol actually makes it more difficult for your body to metabolize carbs and fat. Booze also stimulates your appetite and lowers your inhibitions, which can lead to bingeing. The best road to flat abs is no alcohol at all, but if you really like a drink now and then, just have one at a time (and no more than a few a week), and stay away from higher-calorie beers and sugary mixed drinks

If you add these rules to your fitness plan, you’re sure to see faster improvements in your midsection. Of course, there’s an added bonus to eating this way: it’ll keep you healthier, too. That may not be as big an inducement as great abs, but we’re throwing it in for free.

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Dealing With the Symptoms of PMS

In reading a recent article about nutrition deficiencies and how these can cause irregularities for menstruating women, I figured this would be an interesting share for your knowledge and I would love to hear your feedback.

The question has been asked (time and again) regarding how taking healthy meal replacements can impact women’s menstrual cycles.  You know all about the hormones raging at this time of the month; and also 2 weeks into the month.  Don’t we ever get a break before we hit menopause?  Puh-leeze!!!

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I wanted to share wether there are benefits of taking healthy supplements, such as Shakeology, during the month’s hormonal rampage?  (don’t you like how I make it seem like a “monster”? it kinda is!)  Will the right amount of nutrition taken in daily help our bodies to adjust and function properly (or at least more pleasurably?)…

Let’s back up to being nutritionally deficient and what that means to our daily being; let alone when our bodies are taxed with hormones, stress, fatigue and life.  Our eating habits have a direct correlation to our bodies’ hormones and body compositions; which basically alter our monthly cycles.  This means that it can be shortened or lengthened in time and intensity.  Exercise also plays a vital role in this issue.

When we are nutritionally deficient, it simply means that our bodies are not balanced and on the verge of being unhealthy.  Most of us don’t realize this fact and do nothing to help alleviate the issues.  How many of your family and friends tell you that the right kind of nutrition can help to activate the proper function of our body?  Did you know that our systems will continue to drop?  Think of your nutrition storages as “empty” when your body is at a loss of certain (or in most cases, many) nutrients.  This only adds more irregularities and hormone related issues during our cycles every month. (guys, if you’ve made it this far into this post, I applaud you for your sympathy)  There are numerous studies that support vitamin and mineral deficiencies in our bodies that can cause severe menstrual symptoms.  (and you thought you were alone?)
There are more and more women who have been taking Shakeology to boost their health and weight loss efforts.  It’s a misconception that this is just a “meal replacement shake” or “weight loss shake”.  In all honesty, many times it starts off with these simple goals but proves to help in more ways than expected.  There is a growing number of pregnant and breastfeeding women who have continued on with their Shakeology intake, with the growing recommendations from their obstetricians and pediatricians.  This is showing to safely and effectively boost their health and fitness, while bridging the gaps in nutritional deficiencies.  A healthy diet that consists of the basic nutrients will resolve period irregularities.  Shakeology can help to overcome many health related issues due to it’s complete nutrient abilities.
Here is the breakdown of the essential ingredients from Shakeology and how it might (or might not) ward off the negative effects and symptoms of your monthly cycle.

Here are some of the essential nutrients in Shakeology that have the power to treat abnormalities related to your periods.

For your monthly cramps:  BILBERRY

Shakeology includes the extracts from Bilberry, a shrub closely related to the blueberry plant, which is rich in antioxidant flavanoids. This blue fruit is great to regulate blood circulation, keep the urinary track in a good condition, fight diarrhea and help to treat menstrual cramps.

To help regulate your hormones: VITAMIN D3

Shakeology is a great source of Vitamin D treatment to regulate the hormones. A number of women who are suffering from polycystic ovary syndrome and are not menstruating properly can return to a normal period cycle by adding additional Vitamin D source in their diets.

For overall PMS help:  TRYPTOPHAN

Tryptophan is an essential amino acid for the human diet that is found in Shakeology. This ingredient is claimed to offer several benefits including fighting off depression, overcoming the PMS symptoms and to enhance performance. Tryptophan builds proteins in the body and helps to keep away the depression and anxiety you face during severe PMS.

To help Post-menopausal symptoms:  MANGANESE

Shakeology ingredients contain manganese, a powerful antioxidant that is essential in lessening the spinal bone loss – a common problem for women who suffer from Osteoporosis, and a common condition after menopause.

What does it all mean?

Shakeology is a complete “healthy potion” for you. Derived from whole-food sources, Shakeology caters to daily vitamins and mineral counts, and delivers super food nutrients to your body which ensure optimal health, inside and outside. You can drink Shakeology to fight off a number of defects, get relief from them, and optimize your system to enjoy better health. It is important to note that although Shakeology has a complete nutritional dense profile that helps in overcoming a number of health related issues;  there are no scientific/medical studies yet that prove whether it regulates periods or impacts the cycles in a negative way.