April & May Meetings - Emotional Eating

Journal – we cannot fix what we are oblivious to, or hiding from.  Write it down and watch for patterns.  Note why you eat, where and when as well as any stress triggers.

Exercise – reduce stress, increase serotonin levels and release endorphins.  Walk in the sunlight.  Get at least 30 minutes of aerobic exercise every day.  Build muscles with at least two 30 minutes strength training sessions per week.  Reduce stress by practicing yoga.

Follow a smart food plan –

·         Reduce refined, processed & prepares foods

-      Frozen dinners (chemicals, fats, sugars)

-      Sugary drinks

-      Fats (fried foods, milk fats, hydrogenated)

-      Salt

-      White Flour (quick as sugar)

·         Increase produce (fruits and vegetables)

·         Lean Proteins

·         Water

·         Beneficial Fats – omegas (fish, nuts, olive oil, flax)

·         Eat Breakfast

Time your Carbohydrate Consumption – eat a small amount throughout the day to maintain an even blood sugar level and prevent cravings & crashes.  Include while grains, vegetables, nuts, beans, fruits and dairy products.

Reduce Stress – Yoga, meditation, music, Tai-Chi, guided imagery, journaling, self hypnosis, breathing exercises, sex, singing, cleaning, playing and gardening

Take Your Vitamins – Bs which are necessary for the conversion in your body of serotonin.  They also help your liver to flush out the stress hormones and keep your nervous system on an even keel. 

Manage Anger & Cultivate a Positive Attitude –

·         Create a positive attitude list, record something each day (no matter how small) for which you feel a sense of wonder, thanks or optimism

·         Think before you speak – slow down, consider consequences, reframe and analyze your response.

·         Try Humor

·         What if you couldn’t apologize?

·         Change your timing – if you always fight with your family when you first walk in the door from a long day because you’re exhausted and hungry, avoid discussing important issues then

·         Give yourself a break – schedule personal down time

·         Picture yourself at your angriest – consider the unsightly distortion of your good looks 

·         Get some exercise