Have you ever found yourself picking through a box of chocolates, finishing a whole pizza while watching TV or talking on the phone? Emotional eating involves the habit of eating ‘junk’ or comfort foods during periods of assorted stresses, consciously or unconsciously whether you are hungry or not. Emotional eating may also be used as a reward system. It’s a hard habit to break!
Junk foods typically revolve around high-calorie fatty foods, sugary or salty foods and are often processed foods (conveniently in a package or box).
Emotional triggers include stress, anxiety, loneliness, boredom, poor self-esteem creating a vicious circle. Weight gain then results in inflammation in our bodies contributing to many chronic health conditions. Controlling and conquering emotional eating involves addressing the emotional triggers and learning strategies and substitutions.
Winning the battle involves team-work, developing good eating habits and dealing with emotions.
Strategies
• Pepare and plan ahead with ready to go snacks and weekly meals
• Eat 3 satiating meals per day – low-glycemic foods, complex carbs, healthy proteins and healthy fats with lots of assorted veggies (eat the rainbow)
• Try to identify and avoid the emotional triggers both at home and at work
• Take control over your daily routine
• Find substitutions for those triggers eg when you get the urge to snack, try calling a friend, go for a walk, read a book or catch up on e-news.
• Avoid peer pressure , get active – walk more, choose stairs over elevators
• Have a go-to list of alternative choices eg water or herbal teas , cut veggies or healthy nuts ready to go in a zip lock bag.
• Throw away the secret treats, consider a kitchen clean out and get excited to start a new journey
Master Strategy: Engage a Support Team – A Nutritionist and Social Worker or other team members
• Embrace the Power of Food – healthy food choices for your home and on the road
• If you want to end uncontrollable and emotional food cravings, lose weight and improve your health , call for a complimentary consultation with Marsha to begin!!
Marsha Fenwick – Nutrition is my Mission! – 416 820 8017
