Food is often turned to for comfort, stress relief, or reward. Turning to a refrigerator when you are bored, stressed, lonely, angry, or tired is not solving any problems. In fact, your original emotional state stays the same and you may even feel guiltier afterward for overeating or indulging. If you are capable of reaching for a healthy food choice in one of these situations this is great, but most of the time this isn’t the case. There a few things you can do to make yourself aware and beat emotional eating and cravings.
1. When you find yourself in the midst of a craving, stop and take 5. Re-think about how you are feeling and ask if you are really hungry.
2. Instead of walking to the kitchen, walk around the block or take a short brisk walk somewhere else, even try running quickly down to the sidewalk and back.
3.Try drinking a glass of water instead.
4. Eat more protein and fat, they both make you feel full and satisfied.
5. Make sure you are getting enough sleep, lack of sleep leaves you feeling hungrier and less satisfied when you do eat.
6. If you must eat something choose a healthier option. Eat an apple or fresh berries. Choose homemade sweet potato, zucchini, or plantain chips. Stay away from munching on nuts, it’s too easy to consume too many and as you know they aren’t the best for you.
7. If you are sad or lonely, call someone or connect with someone. Lean on a friend or relative that will support you and help take your mind off things.
8. If your tired, take a hot bath or shower, light some candles, put on soothing music, or cuddle in a blanket and watch your favorite movie.
9. If you are bored, distract yourself with another activity like a book, game, or the interest you decided on day 5.
10. Write your craving and mood at the time in your journal. Write specifics on exactly what you were thinking or feeling and what you wanted to eat. Record how you felt after you beat the craving, or if you did happen to give in, how did you feel then? You will most likely uncover a pattern, which will help you take action on how to prevent it in the future.
11. Mark any problem foods with “stop” in a red marker or sticker. Red often evokes us to stop. It will also make you more aware of what you are doing.
12. Create one habit as a distraction. Every time you have an urge to eat something off-limits do something else, like listening to your favorite song. Make this the normal rather than giving in.-Paleo Leap
Thursday April 16th, 2015
A) Bench 3×6
B) 10min EMOM:
- ODD- 5 Back Squats @ 60% of 1RM
- EVEN- 10 Deadlifts @ 70% of 1RM
A) 10min AMRAP:
- 200m Run
- Max Rep Pull Up Set
(Rest 2 minutes)
B) 10min AMRAP:
- 20 Double Unders
- 10 Stationary Lunges (5 each side)