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src=\"http://jennyedencoaching.com/wp-content/uploads/2017/08/Fullness-versus-Satiety.png\" alt=\"Food satisfaction\" width=\"800\" height=\"800\" /></a>\r\n<h1><span style=\"font-weight: 400;\">Fullness Vs. Satiety</span></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Have you ever had the experience of eating a bunch of food you consider healthy and yet still feel hungry and end up <a href=\"http://jennyedencoaching.com/5-reasons-still-eat-youre-full\">raiding your cabinets</a> an hour later?  Have you ever felt frustrated that no matter how much water you drink and carrots you eat, you continue to have a nagging hollowness in your belly?  Have you ever wondered if there is something wrong with you because you never seem to be able to feel completely content after eating?</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">If so, you’re likely mixing up feelings of fullness with satisfaction and you’re in need of a protein and fat intervention stat!</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">I used to judge my appetite harshly.  If I ended up being hungry at a time that I felt I “shouldn’t” be hungry, I would either ignore it until I was miserable just to say I made it until dinner time, or I’d graze on veggies all afternoon and drink water incessantly and wonder why it wasn’t doing the trick.  The sad thing is that because I often chose ignoring the hunger, I ended up overeating at the end of the night and more so than if I had just truly honored my hunger in the first place!</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">We feel that if we can’t control our hunger we have somehow failed or that we will experience some dark consequence for not being able to show enough discipline.  The truth is that your body will work with you and respond with kindness when you listen to what it is asking of you.  It may feel like listening in a foreign language at first but overtime, you’ll learn the language without needing a translator and will communicate effortlessly.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">So, here are a few steps to a) honor and accept the hunger cues b) take steps to work with your body to give it what it needs and c) experiment with learning even more about what satiates you.</span>\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">Step #1</span></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Imagine a hunger timeline.  Like this:</span>\r\n\r\n&nbsp;\r\n\r\n<img class=\"aligncenter size-full wp-image-1831\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/05/hungertimeline.jpg\" alt=\"hunger timeline\" width=\"900\" height=\"100\" />\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\"> 1 is the most hungry you’ve ever been and 10 is the most full.  Close your eyes and take several deep breaths.  Start to notice signs and symptoms your body is giving you.  How do you know when you are experiencing hunger?  What do you notice in your body to let you know?</span>\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">Step #2</span></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Determine where you are on the hunger timeline.</span>\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">Step #3</span></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">If you determine that you are at a <strong>4 or less</strong> on the hunger timeline, start by taking a big glass of water to take the edge off of any emptiness you might be experiencing in your belly.  </span>\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">Step #4</span></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Close your eyes again and take a few more deep breaths.  Tune in and determine if the water moved the needle to make you full.  Maybe at this point you realize you’re not as hungry as you thought and can wait until a more convenient time to eat something.  If not, go to step #5.</span>\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">Step #5</span></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Maybe you determine that the water did nothing and that you are truly hungry and to wait would be a disservice to your body and make you hangry and less productive.  At this point it would be wise to:</span>\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">Step #6</span></h1>\r\n<span style=\"font-weight: 400;\">Opt for some <strong>fat and protein</strong> alongside some <strong>fiber and/or whole grains</strong>.   It’s often the fat in food and/or the protein that truly lets us feel satisfied enough to take our minds off of food for a while and give our bodies what it needs.  Fat has gotten a bad rap of late in our eating culture but make no mistake that we need fat as much as the other two macronutrients, protein and complex carbohydrates.</span>\r\n\r\n<span style=\"font-weight: 400;\">Fats give is a sense of fullness and satiety and can actually elicit a relaxation or pleasure response in our brains. Fats have a sense of warming and nourishing and fat sustains us, giving us the longest calorie burn.Essential Fatty Acids are the building blocks of hormones, cell walls, the brain and hundreds of different chemicals that impact metabolism on a moment-to-moment basis. EFA\'s also help to regulate blood sugar and insulin levels.</span>\r\n\r\n<span style=\"font-weight: 400;\">When we are deficient in fat we can experience: Poor digestion, fatigue, inability to lose weight, constipation, dry skin, blotchy or oily skin, and even an irregular menstrual cycle.</span>\r\n\r\n<span style=\"font-weight: 400;\">Here are some healthy fat containing foods:</span>\r\n\r\n&nbsp;\r\n<h1>Fats</h1>\r\n&nbsp;\r\n<ul>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">High quality oils - like olive, sesame, coconut, macadamia nut, sunflower, flax, almond, walnut</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">High quality nuts and seeds - raw, organic</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Olives</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Wild fish - salmon especially</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Free range eggs</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">High quality butter</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">High quality dairy - organic, hormone free, especially greek yogurt</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Coconut</span></li>\r\n</ul>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Proteins serve as building blocks for bones, muscles, cartilage, skin, and blood. They are also important for the body to use in making enzymes, hormones, and vitamins.  When we are protein deficient symptoms can include:</span>\r\n\r\n<span style=\"font-weight: 400;\">Irritability, fatigue, forgetfulness, poor cognition, poor attention span, hunger, overeating, binge eating (especially on carbs), poor muscle tone, bloating, difficulty losing weight, cravings for sweets, sleep issues, depression, brittle hair and nails, hair loss.</span>\r\n\r\n<span style=\"font-weight: 400;\">Examples of Protein Sources (note that some of these overlap with the healthy fats!)</span>\r\n\r\n&nbsp;\r\n<h1>Proteins</h1>\r\n&nbsp;\r\n<ul>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">6-8 ounces of white fish</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4-6 oz of salmon, tuna or other dark fish</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4-6 oz of skinless chicken or turkey</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4 oz lean ground beef or turkey</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 veggie burger</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 cup tofu</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4 egg whites or 2 eggs</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">tempeh</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1/2 cup of beans</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4-6 ounces of pork</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4-6 ounces of lamb</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 cup of shellfish</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 cup of Greek yogurt</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1/2 cup of cottage cheese</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 ounce of other soft and hard cheeses</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 tablespoons of nut butter</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1/4 cup of nuts or seeds</span></li>\r\n</ul>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">So, next time you are having an afternoon slump, are having cravings and/or experiencing hunger at a time you are not ordinarily hungry, try these methods described above and try having some additional fat and/or protein instead of just water and fiber or a simple carbohydrate alone.  </span>\r\n\r\n<span style=\"font-weight: 400;\">Run the experiment and I think you’ll find that you push yourself away from the table with more satisfaction and can get on with your day.  I think the cupboards will stay closed more often and for longer periods of time and I think you’ll be amazed at how working with your body and honoring its cues will save you angst and worry, overeating and frustration on the back end.</span>\r\n\r\n<span style=\"font-weight: 400;\">Good luck and let me know how it goes!</span>\r\n\r\n&nbsp;\r\n<h1></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/08/how-to-know-3.png\" /></div>\";s:10:\"post_title\";s:45:\"Fullness vs. Satiety (what\'s the difference?)\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:36:\"fullness-vs-satiety-whats-difference\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:60:\"\nhttp://jennyedencoaching.com/5-reasons-still-eat-youre-full\";s:13:\"post_modified\";s:19:\"2017-10-25 09:39:54\";s:17:\"post_modified_gmt\";s:19:\"2017-10-25 13:39:54\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1935\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"0\";s:6:\"filter\";s:3:\"raw\";}i:1;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1170;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2016-08-30 10:20:17\";s:13:\"post_date_gmt\";s:19:\"2016-08-30 14:20:17\";s:12:\"post_content\";s:7726:\"&nbsp;\r\n<h2><a href=\"http://jennyedencoaching.com/wp-content/uploads/2016/08/Do-I-look-Fat-1.png\"><img class=\"aligncenter size-full wp-image-1634\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/08/Do-I-look-Fat-1.png\" alt=\"\" width=\"800\" height=\"800\" /></a></h2>\r\n<h2>“Do I look fat?”</h2>\r\nWhy I\'ll never ask these 4 words again:\r\n\r\nWe’ve all asked this of someone: a spouse, a friend, a clothing store salesperson. We say it with hope, with longing and with some concern as well.  We think that somehow whatever reply comes from the lips of these individuals, will validate us in some massive way and relieve us of our current body image stress. This loaded question not only puts a lot of pressure on the person you’re asking, (because honestly there is only 1 correct answer to that question, right?), but it also strips you of your own power.\r\n\r\nHow does it strip you of your power? Simply because If you turn to others to determine your value and self-worth and beauty, it shrouds your own ability to view yourself as such. In some ways it is even passing the buck. It is putting your own negative, body image anxiety, on to someone else.\r\n\r\nPerception is a funny thing. As human beings perception plays an enormous role in how we view the world. Is the glass half empty or is it half full? Perception. Was that dress <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"http://www.nytimes.com/interactive/2015/02/28/science/white-or-blue-dress.html?_r=1\">white and gold or blue and black</a>?</span> Perception. Do you see a <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"http://insider.foxnews.com/2016/02/15/picture-rabbit-or-duck-drawing-tests-creative-abilities\">rabbit or a duck</a>?</span> Perception.\r\n\r\n“Do I look fat?” It is just one person’s perception of reality that may be completely different than someone else’s. What is important is your own perception of self. This is what most of us need to work on most of all. We need to stop trying impress everyone else. The truth is that when we accept ourselves and project confidence, grace, and comfort in our skin - that is when other people notice anyway!\r\n\r\nIf a scale says I’m overweight but ,I actually feel thin and worthy and beautiful, which is the reality? If my BMI says I’m at a “normal” weight, but I feel bloated and disgusting and huge, again which is the reality?\r\n\r\n_____________________________________________________________________________________________________________________________________\r\n<h2>DOWNLOAD: The Body Image Blueprint presentation - (click the image) <a href=\"https://jennyedencoaching.leadpages.co/leadbox/1472ea9f3f72a2%3A1347ae9f5f46dc/5696605713858560/\" target=\"_blank\"><img class=\"alignnone\" src=\"https://lh3.googleusercontent.com/tIF68zOXDARAi_QU5vVEtRNNZRafRGAjYKjD4djBuHmdgN60Wwkvm2IOZY32yi-NGQlTnscJcokh2yY3uui2MA=s0\" width=\"2000\" height=\"2000\" /></a><script src=\"https://jennyedencoaching.leadpages.co/leadbox-1472243071.js\" type=\"text/javascript\" data-leadbox=\"1472ea9f3f72a2:1347ae9f5f46dc\" data-url=\"https://jennyedencoaching.leadpages.co/leadbox/1472ea9f3f72a2%3A1347ae9f5f46dc/5696605713858560/\" data-config=\"%7B%7D\"></script></h2>\r\n______________________________________________________________________________________________________________________________________\r\n\r\nOur perceptions are fickle. There are times I perceive myself and actually feel like I am 25 years old and look as though I weigh 115 pounds, (until i catch a glimpse in the mirror and realize and remember that this is false), and other times I just feel or perceive myself to be dumpy, bloated and looking like 85 years old - which of course is also false. My theory is that when we ask others whether or not we look good, or look fat, or anything else related to appearance we are actually trying to reconcile some incongruent perception of ourselves in that moment - to make other people either confirm or deny our own experience of self!  Is that fair?\r\n\r\nHow about trying this next time you feel compelled to ask other people’s opinion about how you look? Stop for a minute and close your eyes. Take some deep breaths and try to sit with the uncomfortable feelings that are coming up for you in that moment. What is the anxiety stemming from? Is it possible you’re in a bad mood about something else? Is it possible that something you ate made you feel different or uncomfortable in your skin? Did something happen to challenge your sense of self, like a benign comment from a co-worker that you perceived as a slight? Because we have this gift of perception, we also have this ability to choose to believe and assume the best in any situation as well. When we can stop, breathe and tolerate the uncomfortable feelings that are coming up in the moments just before giving away our power to someone else, we have an opportunity to reclaim our perceptions. We have the ability to reshape them, and even turn them around in a way that will serve us, soothe us and give us pause in believing anything other than we are beautiful, ageless souls.\r\n\r\nBecause after all - from my perspective, there is only one answer to the question “Do I look fat?” And that is this: “To me, you look like you, like who you are supposed to be right now and to me this is beautiful. This is enough.”\r\n\r\n______________________________________________________________________________________________________________________________________\r\n\r\nWant some comprehensive tools and techniques to improve your body image and stop negative self-talk?  Down load my presentation of The Body Image Blueprint right here:\r\n<a style=\"background: #b10aff none repeat scroll 0% 0%; color: #ffffff; text-decoration: none; font-family: Helvetica,Arial,sans-serif; font-weight: bold; font-size: 16px; line-height: 20px; padding: 10px; display: inline-block; max-width: 300px; border-radius: 5px; text-shadow: 0px -1px 1px rgba(0, 0, 0, 0.25); box-shadow: 0px 1px 3px rgba(255, 255, 255, 0.5) inset, 0px 1px 3px rgba(0, 0, 0, 0.5);\" href=\"https://jennyedencoaching.leadpages.co/leadbox/1472ea9f3f72a2%3A1347ae9f5f46dc/5696605713858560/\" target=\"_blank\">I want my Body Image Blueprint</a><script src=\"https://jennyedencoaching.leadpages.co/leadbox-1472243071.js\" type=\"text/javascript\" data-leadbox=\"1472ea9f3f72a2:1347ae9f5f46dc\" data-url=\"https://jennyedencoaching.leadpages.co/leadbox/1472ea9f3f72a2%3A1347ae9f5f46dc/5696605713858560/\" data-config=\"%7B%7D\"></script>\r\n<span style=\"border-radius: 2px; 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z-index: 8675309; display: none; cursor: pointer; top: 1424px; left: 20px;\">Save</span>\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2016/08/Do-I-look-fat-.png\"></div>\";s:10:\"post_title\";s:57:\"\"Do I look Fat?\" (why I\'ll never ask these 4 words again)\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:30:\"look-fat-ill-never-say-4-words\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-03-14 11:53:44\";s:17:\"post_modified_gmt\";s:19:\"2017-03-14 15:53:44\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1170\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"0\";s:6:\"filter\";s:3:\"raw\";}i:2;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1606;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-03-03 12:32:20\";s:13:\"post_date_gmt\";s:19:\"2017-03-03 17:32:20\";s:12:\"post_content\";s:2302:\"<img class=\"aligncenter size-full wp-image-1609\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/03/FREE-6-week-online-Meditation-Course-Giveaway.jpg\" alt=\"Meditation giveaway\" width=\"800\" height=\"800\" />\r\n\r\n&nbsp;\r\n<h1>Have you gotten your Ohm on lately?</h1>\r\nHave you been wanting to learn how to be more mindful in your life but your monkey mind just keeps you out of commission in that area?\r\n\r\nIf so, you\'re not alone.  But, there are countless studies showing how meditation and mindfulness can aid in everything from pain management, stress management, anxiety, binge eating, emotional eating and more!\r\n\r\nAnd now I\'m giving you an opportunity to take a deeper dive into learning this powerful tool, even if you\'re a complete beginner.  In fact, the course in this giveaway is specifically for beginners!\r\n\r\nHere\'s how this works:\r\n\r\nYou enter the giveaway and get 1 entry to win!\r\n\r\nBUT!\r\n\r\nIf you share this with a friend and THEY enter to win, you will get <span style=\"color: #ff0000;\">5</span> entries to win.  Sweet!\r\n\r\nBut it gets even better.\r\n\r\nIf you can get really brave and do a Facebook live video on your home page or on my Facebook group - <a href=\"https://www.facebook.com/groups/1738140356456267/\">Wellness Warriors</a> (join my group first!) and tell me why you want to start learning meditation and how you think the course can help you, you get <span style=\"color: #ff0000;\">10</span> more entries to win.\r\n\r\nand finally....\r\n\r\nIf you share this page on a Facebook group you are in that has over 1000 people in it, you will get <span style=\"color: #ff0000;\">15</span> extra entries to win.  Just tag me when you share it to let me know and that\'s it!\r\n\r\nFine print!\r\n\r\n<em>This course is through Knowga.  You can check them out by visiting <a href=\"https://www.knowga.com/\">their website here</a>.  If you win, you\'ll be given log-in information to access the course immediately.  You will have 90 days to complete the 6-week course which is available 24 hours online through their portal.</em>\r\n\r\nNow go get your Ohm on!  Enter today.  And don\'t forget to share the zen with friends and family.\r\n\r\n&nbsp;\r\n\r\n[giveaway id=1608]\r\n\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/03/behavioral-change-1.png\"></div>\";s:10:\"post_title\";s:55:\"6-week Online Meditation Course Giveaway. Enter today!\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:19:\"meditation-giveaway\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-03-06 12:24:07\";s:17:\"post_modified_gmt\";s:19:\"2017-03-06 17:24:07\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1606\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"0\";s:6:\"filter\";s:3:\"raw\";}i:3;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1879;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-06-29 10:55:39\";s:13:\"post_date_gmt\";s:19:\"2017-06-29 14:55:39\";s:12:\"post_content\";s:7757:\"<img class=\"aligncenter wp-image-1881 size-full\" title=\"stressed\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/06/5-things-to-do-instead-of-eating-when-youre.png\" alt=\"Stressed eating\" width=\"800\" height=\"800\" />\r\n\r\n<span style=\"font-weight: 400;\">We all get stressed.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">The stress response is part of the human experience and in place to protect us from real or perceived threats to us as individuals and as a species.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Newborn babies have undeveloped central nervous systems and have not learned the tools to calm themselves when stressed.  Adults, however, often do have the tools but sometimes do not tap into them or they weren’t adequately learned as children.  As such, if we were given food or sweets as a way to combat boredom, stress, tears and boo-boos, this is what we’ll continue to rely on time and again ---because it worked so incredibly well!  That information got stored deep in our brains in the basal ganglia and remained there as a blueprint that we can access and remember instantly when we are stressed again.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">The good news is that we create new behaviors, new habits and even new neural pathways that with enough practice, patience and perseverance can set us on a new path of self-soothing and stress relief in ways that honor our bodies and the path of wellness we want to be on. </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Next time you feel instantly called to eat when stressed, try these 5 strategies below and hey, comment below on how it goes!  And be sure to download my list of <script src=\"//static.leadpages.net/leadboxes/current/embed.js\" async defer></script> <span style=\"color: #ff0000;\"><a data-leadbox-popup=\"142249973f72a2:1347ae9f5f46dc\">102 other things to do besides stress-eating</a> </span></span>\r\n\r\n&nbsp;\r\n<ol>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Go outside</strong> -</span> <span style=\"font-weight: 400;\">When my daughter was an infant, I had a lactation consultant / baby whisperer come help me with my colicky baby who wouldn’t stop crying no matter what I tried.  She took me and my baby outside into the fresh air and instantly my daughter calmed down.  The hit of fresh air on my skin brought me a bit out of my stress stupor as well.  It was remarkable.  Sometimes we need a shift in energy and environment to calm ourselves down, gain some perspective and give our prefrontal cortex to catch up with our reptilian brains that are ready to jump in and do what it always does on impulse. Just go outside.</span></li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"2\">\r\n <li><span style=\"font-weight: 400;\"><strong> Pull out your journal</strong> - take 10 minutes to write down what is happening for you right now and why you are stressed.  Sometimes we are not even aware of what is bothering us.  Sometimes we know but feel stymied about how to handle the myriad emotions that follow.  Sometimes we are so caught up in the physical sensations of that stress-response that we lose track of all perspective on anything else going on that perhaps triggered this response.  Write it all down.  Allow the catharsis of depositing that energy onto paper to rid itself from your mind, even temporarily.  Then assess. Maybe there is an immediate to-do that becomes clear.  Maybe, it will trigger you to keep writing.  Maybe the time writing will be enough of a buffer to tune in to other choices you could make instead of eating if it’s not hunger related.  </span></li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"3\">\r\n <li><span style=\"font-weight: 400;\"><strong> Try meditation 101</strong>.  - Maybe you already have a breathing and meditation practice in place and if so, this is the time to have a sitting session.  If not, try one of these amazing, inexpensive and accessible meditation apps and platforms to take 10 minutes to sit with the uncomfortable feelings, observe the thought bubbles and breathe through the comfort to soothe. (<a href=\"http://www.headspace.com\">Headspace</a>, <a href=\"http://www.calm.com\">Calm</a>, or my <a href=\"http://jenny-eden.teachable.com/p/13-guided-meditations-bundle/?preview=logged_out\">13 meditation bundle</a>)</span></li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"4\">\r\n <li><span style=\"font-weight: 400;\"><strong> Release the energy</strong> - trapped feelings, stress and negative energy shows up in our cells and lives on in our bodies rearing its head as migraines, GI problems, back pain, sleep disturbances and more.  Find a way to release that energy, as it skulks, to bring it up and out rather than down and in.  Strategies to do this:  Walking, Yoga, burst of running or HIIT training, sex and orgasm, dancing, voice work (OM’s, singing, mantras grunting, yelling etc), you get the point.  Or try energy work like acupuncture, reiki and <a href=\"https://en.wikipedia.org/wiki/Qigong\">Qigong</a> as part of your self-care regimen</span></li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"5\">\r\n <li><span style=\"font-weight: 400;\"><strong> Connectedness</strong> - As a incredibly social species we look to others to help us, guide us and yes calm us down or keep us accountable.  When we are stressed, however,  this is when we are LEAST likely to reach out to someone for help because evolutionarily speaking we were meant to run away, freeze or fight - not exactly the most sociable activities to do with someone else right? (unless you’re doing a mannequin challenge) But, with a low level stress response we can do some breath work to alert our amygdala (our smoke detector to stress or crisis) that all is ok.  Then we can work on that connectedness piece whether it’s calling a trusted friend, your Mom or even a clergy member for support.  If you work with a coach, like me, this would be a good time to text him or her for an SOS!  To get started with a relationship like that, just <span style=\"color: #000000;\"><a href=\"http://jennyedencoaching.com/beyond-weight-loss-coaching\">click here</a>! </span> </span></li>\r\n</ol>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Remember, we are allowed to make different choice than the ones we have always made in the past, even if it feels like strong forces guide us to repetition.  It often takes a great deal of awareness and patience plus the fortitude to have compassion and perseverance when the road is bumpy and circuitous or doesn’t go your way the first few times you try it.  But with practice behavioral change is possible and empowering.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Let me know how these strategies work for you!  And grab the list of <script src=\"//static.leadpages.net/leadboxes/current/embed.js\" async defer></script><span style=\"color: #ff0000;\"><a data-leadbox-popup=\"142249973f72a2:1347ae9f5f46dc\">102 other things to do besides stress-eating</a> </span></span>\r\n\r\n<script src=\"//static.leadpages.net/leadboxes/current/embed.js\" async defer></script> <button style=\"background: #8a49b8; border-color: #8a49b8; border-radius: 20px; color: #ffffff; display: inline-block; vertical-align: middle; padding: 16px 32px; min-width: 192px; border: 1px solid #8a49b8; font-size: 1rem; font-family: Helvetica, Arial, sans-serif; text-align: center; outline: 0; line-height: 1; cursor: pointer; -webkit-transition: background 0.3s, color 0.3s, border 0.3s; transition: background 0.3s, color 0.3s, border 0.3s; box-shadow: 0px 2px 5px rgba(0, 0, 0, 0.6);\" data-leadbox-popup=\"142249973f72a2:1347ae9f5f46dc\">I need that list!</button>\r\n\r\n&nbsp;\r\n\r\n\r\n\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/06/how-to-know-1.png\"></div>\r\n\";s:10:\"post_title\";s:39:\"5 things to do instead of Stress Eating\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:29:\"5-things-stop-stressed-eating\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:57:\"\nhttp://jennyedencoaching.com/beyond-weight-loss-coaching\";s:13:\"post_modified\";s:19:\"2017-06-29 17:58:10\";s:17:\"post_modified_gmt\";s:19:\"2017-06-29 21:58:10\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1879\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"0\";s:6:\"filter\";s:3:\"raw\";}}s:10:\"post_count\";i:4;s:12:\"current_post\";i:-1;s:11:\"in_the_loop\";b:0;s:4:\"post\";r:154;s:13:\"comment_count\";i:0;s:15:\"current_comment\";i:-1;s:11:\"found_posts\";s:1:\"7\";s:13:\"max_num_pages\";d:2;s:21:\"max_num_comment_pages\";i:0;s:9:\"is_single\";b:0;s:10:\"is_preview\";b:0;s:7:\"is_page\";b:0;s:10:\"is_archive\";b:1;s:7:\"is_date\";b:0;s:7:\"is_year\";b:0;s:8:\"is_month\";b:0;s:6:\"is_day\";b:0;s:7:\"is_time\";b:0;s:9:\"is_author\";b:0;s:11:\"is_category\";b:0;s:6:\"is_tag\";b:1;s:6:\"is_tax\";b:0;s:9:\"is_search\";b:0;s:7:\"is_feed\";b:0;s:15:\"is_comment_feed\";b:0;s:12:\"is_trackback\";b:0;s:7:\"is_home\";b:0;s:6:\"is_404\";b:0;s:8:\"is_embed\";b:0;s:8:\"is_paged\";b:0;s:8:\"is_admin\";b:0;s:13:\"is_attachment\";b:0;s:11:\"is_singular\";b:0;s:9:\"is_robots\";b:0;s:13:\"is_posts_page\";b:0;s:20:\"is_post_type_archive\";b:0;s:25:\"\0WP_Query\0query_vars_hash\";s:32:\"482e545cf3acfb7df64a46dca8ab3ce1\";s:28:\"\0WP_Query\0query_vars_changed\";b:0;s:17:\"thumbnails_cached\";b:0;s:19:\"\0WP_Query\0stopwords\";N;s:23:\"\0WP_Query\0compat_fields\";a:2:{i:0;s:15:\"query_vars_hash\";i:1;s:18:\"query_vars_changed\";}s:24:\"\0WP_Query\0compat_methods\";a:2:{i:0;s:16:\"init_query_flags\";i:1;s:15:\"parse_tax_query\";}}', 'no') ON DUPLICATE KEY UPDATE `option_name` = VALUES(`option_name`), `option_value` = VALUES(`option_value`), `autoload` = VALUES(`autoload`)

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SQL_CALC_FOUND_ROWS ey52pvn1lsposts.ID FROM ey52pvn1lsposts LEFT JOIN ey52pvn1lsterm_relationships ON (ey52pvn1lsposts.ID = ey52pvn1lsterm_relationships.object_id) WHERE 1=1 AND ey52pvn1lsposts.ID NOT IN (2219) AND ( \n ey52pvn1lsterm_relationships.term_taxonomy_id IN (56,104,325)\n) AND ey52pvn1lsposts.post_type IN (\'post\', \'page\', \'attachment\', \'custom_css\', \'customize_changeset\', \'oembed_cache\', \'user_request\', \'vc4_templates\', \'better-campaign\', \'better-banner\', \'wpcf7_contact_form\', \'vc_grid_item\', \'amn_smtp\', \'rp4wp_link\') AND ((ey52pvn1lsposts.post_status = \'publish\')) GROUP BY ey52pvn1lsposts.ID ORDER BY RAND() LIMIT 0, 4\";s:5:\"posts\";a:4:{i:0;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1935;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-08-07 10:08:27\";s:13:\"post_date_gmt\";s:19:\"2017-08-07 14:08:27\";s:12:\"post_content\";s:10018:\"<a href=\"od \"><img class=\"aligncenter size-full wp-image-1936\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/08/Fullness-versus-Satiety.png\" alt=\"Food satisfaction\" width=\"800\" height=\"800\" /></a>\r\n<h1><span style=\"font-weight: 400;\">Fullness Vs. Satiety</span></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Have you ever had the experience of eating a bunch of food you consider healthy and yet still feel hungry and end up <a href=\"http://jennyedencoaching.com/5-reasons-still-eat-youre-full\">raiding your cabinets</a> an hour later?  Have you ever felt frustrated that no matter how much water you drink and carrots you eat, you continue to have a nagging hollowness in your belly?  Have you ever wondered if there is something wrong with you because you never seem to be able to feel completely content after eating?</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">If so, you’re likely mixing up feelings of fullness with satisfaction and you’re in need of a protein and fat intervention stat!</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">I used to judge my appetite harshly.  If I ended up being hungry at a time that I felt I “shouldn’t” be hungry, I would either ignore it until I was miserable just to say I made it until dinner time, or I’d graze on veggies all afternoon and drink water incessantly and wonder why it wasn’t doing the trick.  The sad thing is that because I often chose ignoring the hunger, I ended up overeating at the end of the night and more so than if I had just truly honored my hunger in the first place!</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">We feel that if we can’t control our hunger we have somehow failed or that we will experience some dark consequence for not being able to show enough discipline.  The truth is that your body will work with you and respond with kindness when you listen to what it is asking of you.  It may feel like listening in a foreign language at first but overtime, you’ll learn the language without needing a translator and will communicate effortlessly.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">So, here are a few steps to a) honor and accept the hunger cues b) take steps to work with your body to give it what it needs and c) experiment with learning even more about what satiates you.</span>\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">Step #1</span></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Imagine a hunger timeline.  Like this:</span>\r\n\r\n&nbsp;\r\n\r\n<img class=\"aligncenter size-full wp-image-1831\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/05/hungertimeline.jpg\" alt=\"hunger timeline\" width=\"900\" height=\"100\" />\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\"> 1 is the most hungry you’ve ever been and 10 is the most full.  Close your eyes and take several deep breaths.  Start to notice signs and symptoms your body is giving you.  How do you know when you are experiencing hunger?  What do you notice in your body to let you know?</span>\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">Step #2</span></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Determine where you are on the hunger timeline.</span>\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">Step #3</span></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">If you determine that you are at a <strong>4 or less</strong> on the hunger timeline, start by taking a big glass of water to take the edge off of any emptiness you might be experiencing in your belly.  </span>\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">Step #4</span></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Close your eyes again and take a few more deep breaths.  Tune in and determine if the water moved the needle to make you full.  Maybe at this point you realize you’re not as hungry as you thought and can wait until a more convenient time to eat something.  If not, go to step #5.</span>\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">Step #5</span></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Maybe you determine that the water did nothing and that you are truly hungry and to wait would be a disservice to your body and make you hangry and less productive.  At this point it would be wise to:</span>\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">Step #6</span></h1>\r\n<span style=\"font-weight: 400;\">Opt for some <strong>fat and protein</strong> alongside some <strong>fiber and/or whole grains</strong>.   It’s often the fat in food and/or the protein that truly lets us feel satisfied enough to take our minds off of food for a while and give our bodies what it needs.  Fat has gotten a bad rap of late in our eating culture but make no mistake that we need fat as much as the other two macronutrients, protein and complex carbohydrates.</span>\r\n\r\n<span style=\"font-weight: 400;\">Fats give is a sense of fullness and satiety and can actually elicit a relaxation or pleasure response in our brains. Fats have a sense of warming and nourishing and fat sustains us, giving us the longest calorie burn.Essential Fatty Acids are the building blocks of hormones, cell walls, the brain and hundreds of different chemicals that impact metabolism on a moment-to-moment basis. EFA\'s also help to regulate blood sugar and insulin levels.</span>\r\n\r\n<span style=\"font-weight: 400;\">When we are deficient in fat we can experience: Poor digestion, fatigue, inability to lose weight, constipation, dry skin, blotchy or oily skin, and even an irregular menstrual cycle.</span>\r\n\r\n<span style=\"font-weight: 400;\">Here are some healthy fat containing foods:</span>\r\n\r\n&nbsp;\r\n<h1>Fats</h1>\r\n&nbsp;\r\n<ul>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">High quality oils - like olive, sesame, coconut, macadamia nut, sunflower, flax, almond, walnut</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">High quality nuts and seeds - raw, organic</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Olives</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Wild fish - salmon especially</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Free range eggs</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">High quality butter</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">High quality dairy - organic, hormone free, especially greek yogurt</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Coconut</span></li>\r\n</ul>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Proteins serve as building blocks for bones, muscles, cartilage, skin, and blood. They are also important for the body to use in making enzymes, hormones, and vitamins.  When we are protein deficient symptoms can include:</span>\r\n\r\n<span style=\"font-weight: 400;\">Irritability, fatigue, forgetfulness, poor cognition, poor attention span, hunger, overeating, binge eating (especially on carbs), poor muscle tone, bloating, difficulty losing weight, cravings for sweets, sleep issues, depression, brittle hair and nails, hair loss.</span>\r\n\r\n<span style=\"font-weight: 400;\">Examples of Protein Sources (note that some of these overlap with the healthy fats!)</span>\r\n\r\n&nbsp;\r\n<h1>Proteins</h1>\r\n&nbsp;\r\n<ul>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">6-8 ounces of white fish</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4-6 oz of salmon, tuna or other dark fish</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4-6 oz of skinless chicken or turkey</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4 oz lean ground beef or turkey</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 veggie burger</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 cup tofu</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4 egg whites or 2 eggs</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">tempeh</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1/2 cup of beans</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4-6 ounces of pork</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4-6 ounces of lamb</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 cup of shellfish</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 cup of Greek yogurt</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1/2 cup of cottage cheese</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 ounce of other soft and hard cheeses</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 tablespoons of nut butter</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1/4 cup of nuts or seeds</span></li>\r\n</ul>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">So, next time you are having an afternoon slump, are having cravings and/or experiencing hunger at a time you are not ordinarily hungry, try these methods described above and try having some additional fat and/or protein instead of just water and fiber or a simple carbohydrate alone.  </span>\r\n\r\n<span style=\"font-weight: 400;\">Run the experiment and I think you’ll find that you push yourself away from the table with more satisfaction and can get on with your day.  I think the cupboards will stay closed more often and for longer periods of time and I think you’ll be amazed at how working with your body and honoring its cues will save you angst and worry, overeating and frustration on the back end.</span>\r\n\r\n<span style=\"font-weight: 400;\">Good luck and let me know how it goes!</span>\r\n\r\n&nbsp;\r\n<h1></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/08/how-to-know-3.png\" /></div>\";s:10:\"post_title\";s:45:\"Fullness vs. Satiety (what\'s the difference?)\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:36:\"fullness-vs-satiety-whats-difference\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:60:\"\nhttp://jennyedencoaching.com/5-reasons-still-eat-youre-full\";s:13:\"post_modified\";s:19:\"2017-10-25 09:39:54\";s:17:\"post_modified_gmt\";s:19:\"2017-10-25 13:39:54\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1935\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"0\";s:6:\"filter\";s:3:\"raw\";}i:1;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1879;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-06-29 10:55:39\";s:13:\"post_date_gmt\";s:19:\"2017-06-29 14:55:39\";s:12:\"post_content\";s:7757:\"<img class=\"aligncenter wp-image-1881 size-full\" title=\"stressed\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/06/5-things-to-do-instead-of-eating-when-youre.png\" alt=\"Stressed eating\" width=\"800\" height=\"800\" />\r\n\r\n<span style=\"font-weight: 400;\">We all get stressed.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">The stress response is part of the human experience and in place to protect us from real or perceived threats to us as individuals and as a species.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Newborn babies have undeveloped central nervous systems and have not learned the tools to calm themselves when stressed.  Adults, however, often do have the tools but sometimes do not tap into them or they weren’t adequately learned as children.  As such, if we were given food or sweets as a way to combat boredom, stress, tears and boo-boos, this is what we’ll continue to rely on time and again ---because it worked so incredibly well!  That information got stored deep in our brains in the basal ganglia and remained there as a blueprint that we can access and remember instantly when we are stressed again.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">The good news is that we create new behaviors, new habits and even new neural pathways that with enough practice, patience and perseverance can set us on a new path of self-soothing and stress relief in ways that honor our bodies and the path of wellness we want to be on. </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Next time you feel instantly called to eat when stressed, try these 5 strategies below and hey, comment below on how it goes!  And be sure to download my list of <script src=\"//static.leadpages.net/leadboxes/current/embed.js\" async defer></script> <span style=\"color: #ff0000;\"><a data-leadbox-popup=\"142249973f72a2:1347ae9f5f46dc\">102 other things to do besides stress-eating</a> </span></span>\r\n\r\n&nbsp;\r\n<ol>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Go outside</strong> -</span> <span style=\"font-weight: 400;\">When my daughter was an infant, I had a lactation consultant / baby whisperer come help me with my colicky baby who wouldn’t stop crying no matter what I tried.  She took me and my baby outside into the fresh air and instantly my daughter calmed down.  The hit of fresh air on my skin brought me a bit out of my stress stupor as well.  It was remarkable.  Sometimes we need a shift in energy and environment to calm ourselves down, gain some perspective and give our prefrontal cortex to catch up with our reptilian brains that are ready to jump in and do what it always does on impulse. Just go outside.</span></li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"2\">\r\n <li><span style=\"font-weight: 400;\"><strong> Pull out your journal</strong> - take 10 minutes to write down what is happening for you right now and why you are stressed.  Sometimes we are not even aware of what is bothering us.  Sometimes we know but feel stymied about how to handle the myriad emotions that follow.  Sometimes we are so caught up in the physical sensations of that stress-response that we lose track of all perspective on anything else going on that perhaps triggered this response.  Write it all down.  Allow the catharsis of depositing that energy onto paper to rid itself from your mind, even temporarily.  Then assess. Maybe there is an immediate to-do that becomes clear.  Maybe, it will trigger you to keep writing.  Maybe the time writing will be enough of a buffer to tune in to other choices you could make instead of eating if it’s not hunger related.  </span></li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"3\">\r\n <li><span style=\"font-weight: 400;\"><strong> Try meditation 101</strong>.  - Maybe you already have a breathing and meditation practice in place and if so, this is the time to have a sitting session.  If not, try one of these amazing, inexpensive and accessible meditation apps and platforms to take 10 minutes to sit with the uncomfortable feelings, observe the thought bubbles and breathe through the comfort to soothe. (<a href=\"http://www.headspace.com\">Headspace</a>, <a href=\"http://www.calm.com\">Calm</a>, or my <a href=\"http://jenny-eden.teachable.com/p/13-guided-meditations-bundle/?preview=logged_out\">13 meditation bundle</a>)</span></li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"4\">\r\n <li><span style=\"font-weight: 400;\"><strong> Release the energy</strong> - trapped feelings, stress and negative energy shows up in our cells and lives on in our bodies rearing its head as migraines, GI problems, back pain, sleep disturbances and more.  Find a way to release that energy, as it skulks, to bring it up and out rather than down and in.  Strategies to do this:  Walking, Yoga, burst of running or HIIT training, sex and orgasm, dancing, voice work (OM’s, singing, mantras grunting, yelling etc), you get the point.  Or try energy work like acupuncture, reiki and <a href=\"https://en.wikipedia.org/wiki/Qigong\">Qigong</a> as part of your self-care regimen</span></li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"5\">\r\n <li><span style=\"font-weight: 400;\"><strong> Connectedness</strong> - As a incredibly social species we look to others to help us, guide us and yes calm us down or keep us accountable.  When we are stressed, however,  this is when we are LEAST likely to reach out to someone for help because evolutionarily speaking we were meant to run away, freeze or fight - not exactly the most sociable activities to do with someone else right? (unless you’re doing a mannequin challenge) But, with a low level stress response we can do some breath work to alert our amygdala (our smoke detector to stress or crisis) that all is ok.  Then we can work on that connectedness piece whether it’s calling a trusted friend, your Mom or even a clergy member for support.  If you work with a coach, like me, this would be a good time to text him or her for an SOS!  To get started with a relationship like that, just <span style=\"color: #000000;\"><a href=\"http://jennyedencoaching.com/beyond-weight-loss-coaching\">click here</a>! </span> </span></li>\r\n</ol>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Remember, we are allowed to make different choice than the ones we have always made in the past, even if it feels like strong forces guide us to repetition.  It often takes a great deal of awareness and patience plus the fortitude to have compassion and perseverance when the road is bumpy and circuitous or doesn’t go your way the first few times you try it.  But with practice behavioral change is possible and empowering.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Let me know how these strategies work for you!  And grab the list of <script src=\"//static.leadpages.net/leadboxes/current/embed.js\" async defer></script><span style=\"color: #ff0000;\"><a data-leadbox-popup=\"142249973f72a2:1347ae9f5f46dc\">102 other things to do besides stress-eating</a> </span></span>\r\n\r\n<script src=\"//static.leadpages.net/leadboxes/current/embed.js\" async defer></script> <button style=\"background: #8a49b8; border-color: #8a49b8; border-radius: 20px; color: #ffffff; display: inline-block; vertical-align: middle; padding: 16px 32px; min-width: 192px; border: 1px solid #8a49b8; font-size: 1rem; font-family: Helvetica, Arial, sans-serif; text-align: center; outline: 0; line-height: 1; cursor: pointer; -webkit-transition: background 0.3s, color 0.3s, border 0.3s; transition: background 0.3s, color 0.3s, border 0.3s; box-shadow: 0px 2px 5px rgba(0, 0, 0, 0.6);\" data-leadbox-popup=\"142249973f72a2:1347ae9f5f46dc\">I need that list!</button>\r\n\r\n&nbsp;\r\n\r\n\r\n\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/06/how-to-know-1.png\"></div>\r\n\";s:10:\"post_title\";s:39:\"5 things to do instead of Stress Eating\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:29:\"5-things-stop-stressed-eating\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:57:\"\nhttp://jennyedencoaching.com/beyond-weight-loss-coaching\";s:13:\"post_modified\";s:19:\"2017-06-29 17:58:10\";s:17:\"post_modified_gmt\";s:19:\"2017-06-29 21:58:10\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1879\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"0\";s:6:\"filter\";s:3:\"raw\";}i:2;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1606;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-03-03 12:32:20\";s:13:\"post_date_gmt\";s:19:\"2017-03-03 17:32:20\";s:12:\"post_content\";s:2302:\"<img class=\"aligncenter size-full wp-image-1609\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/03/FREE-6-week-online-Meditation-Course-Giveaway.jpg\" alt=\"Meditation giveaway\" width=\"800\" height=\"800\" />\r\n\r\n&nbsp;\r\n<h1>Have you gotten your Ohm on lately?</h1>\r\nHave you been wanting to learn how to be more mindful in your life but your monkey mind just keeps you out of commission in that area?\r\n\r\nIf so, you\'re not alone.  But, there are countless studies showing how meditation and mindfulness can aid in everything from pain management, stress management, anxiety, binge eating, emotional eating and more!\r\n\r\nAnd now I\'m giving you an opportunity to take a deeper dive into learning this powerful tool, even if you\'re a complete beginner.  In fact, the course in this giveaway is specifically for beginners!\r\n\r\nHere\'s how this works:\r\n\r\nYou enter the giveaway and get 1 entry to win!\r\n\r\nBUT!\r\n\r\nIf you share this with a friend and THEY enter to win, you will get <span style=\"color: #ff0000;\">5</span> entries to win.  Sweet!\r\n\r\nBut it gets even better.\r\n\r\nIf you can get really brave and do a Facebook live video on your home page or on my Facebook group - <a href=\"https://www.facebook.com/groups/1738140356456267/\">Wellness Warriors</a> (join my group first!) and tell me why you want to start learning meditation and how you think the course can help you, you get <span style=\"color: #ff0000;\">10</span> more entries to win.\r\n\r\nand finally....\r\n\r\nIf you share this page on a Facebook group you are in that has over 1000 people in it, you will get <span style=\"color: #ff0000;\">15</span> extra entries to win.  Just tag me when you share it to let me know and that\'s it!\r\n\r\nFine print!\r\n\r\n<em>This course is through Knowga.  You can check them out by visiting <a href=\"https://www.knowga.com/\">their website here</a>.  If you win, you\'ll be given log-in information to access the course immediately.  You will have 90 days to complete the 6-week course which is available 24 hours online through their portal.</em>\r\n\r\nNow go get your Ohm on!  Enter today.  And don\'t forget to share the zen with friends and family.\r\n\r\n&nbsp;\r\n\r\n[giveaway id=1608]\r\n\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/03/behavioral-change-1.png\"></div>\";s:10:\"post_title\";s:55:\"6-week Online Meditation Course Giveaway. Enter today!\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:19:\"meditation-giveaway\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-03-06 12:24:07\";s:17:\"post_modified_gmt\";s:19:\"2017-03-06 17:24:07\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1606\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"0\";s:6:\"filter\";s:3:\"raw\";}i:3;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1409;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2016-12-13 08:30:46\";s:13:\"post_date_gmt\";s:19:\"2016-12-13 13:30:46\";s:12:\"post_content\";s:13172:\"<img class=\"aligncenter size-full wp-image-1410\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/12/My-top-10-Healthy-Holiday-Gifts-guide.jpg\" alt=\"Healthy Holiday Gift Guide\" width=\"800\" height=\"800\" />\r\n\r\nIts cliche but our health is the most important gift we have.  However, when things get chaotic, stressful and busy, we tend to cut out the lowest hanging fruit, which sadly is often our own-self care and health habits.\r\n\r\n&nbsp;\r\n<h1>I\'m not immune to this either!</h1>\r\n&nbsp;\r\n\r\nThere are many days when I grapple with having to make tough choices about either getting my kids to the bus in time or squeezing in that short meditation bout which I know will center me for the whole day.  Or there are times when I chose a project I\'m working on for my business over getting to a gym class.  We simply can\'t do it all, so we often cut out anything that isn\'t absolutely necessary.  Over the years, I\'ve gotten better at shedding the guilt at choosing self-care over other seemingly more important priorities but it\'s amazing when we can find efficiencies and services and products that can give us a leg up at making us feel our best.  This is not just around healthy eating and exercise by the way.  It includes sleep hygiene, meditation and other stress reducing techniques, mind/body holistic care and even spiritual self-care and community and intellectual pursuits.\r\n\r\nDuring the holidays this year, please consider giving a friend or family member (or yourself for goodness sake!) one of my suggested healthy holiday gifts!\r\n<h3>Is there anything you would add or change?  Please list the service or product below!</h3>\r\n&nbsp;\r\n\r\n<span style=\"text-decoration: underline;\"><strong>In no particular order....</strong></span><img class=\"aligncenter size-full wp-image-1418\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/12/Screen-Shot-2016-12-12-at-4.21.41-PM.png\" alt=\"screen-shot-2016-12-12-at-4-21-41-pm\" width=\"32\" height=\"35\" />1. Is it Jewelry?  Is it a health monitor?  Actually it\'s both!  This beautiful gift is both worn as jewelry (in many forms - necklace, bracelet etc) but it\'s also a sleep, activity and even reproductive health monitor.   Check it out and <a href=\"https://www.amazon.com/Bellabeat-Nature-Health-Tracker-Jewelry/dp/B01BQLONRW/ref=sr_1_41_a_it?ie=UTF8&amp;qid=1481502645&amp;sr=8-41&amp;keywords=health&amp;th=1\">purchase it here.</a>\r\n\r\n<a href=\"https://www.amazon.com/Bellabeat-Nature-Health-Tracker-Jewelry/dp/B01BQLONRW/ref=sr_1_41_a_it?ie=UTF8&amp;qid=1481502645&amp;sr=8-41&amp;keywords=health&amp;th=1\"><img class=\"aligncenter wp-image-1419 size-full\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/12/Screen-Shot-2016-12-12-at-4.21.51-PM.png\" alt=\"Jewelry and health monitor\" width=\"368\" height=\"417\" /></a>\r\n\r\n&nbsp;\r\n\r\n2. When I\'ve had the means to do so, I absolutely love belonging to a CSA.  CSA stands for Community Supported Agriculture and is essentially a share in someone\'s farm.  What this means is that you get the freshest, local, organic and seasonal produce from about June through November.  This is an excellent gift for those who want to add more fresh fruits and vegetables into their diet and want to experiment and cook with seasonal produce.  You can get a full listing of the closest <a href=\"http://www.localharvest.org/csa/\">CSA to you HERE.</a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://www.localharvest.org/csa/\"><img class=\"aligncenter wp-image-1423\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/12/CSApic.jpg\" alt=\"CSA\" width=\"936\" height=\"624\" /></a>\r\n\r\n&nbsp;\r\n\r\n3. I\'m going to admit that I was really skeptical about the benefits of this next one.  I was proven wrong though and I am so glad I invested in a Himalayan Natural Crystal Salt Lamp. (even though my husband makes fun of me for having it and talking about negative ions and its benefits).  Truthfully, I don\'t know if the benefits listed are legit or not but if they are, then its even more awesome.  If not, I still love it, right on my bedside table because of the warm and comforting light it emits and the serene glow that makes going to sleep even more of a pleasure for me.  Buy it on <a href=\"https://www.amazon.com/gp/product/B014C4CBR4/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&amp;tag=lipo0fe-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=B014C4CBR4&amp;linkId=25eaa8864fe4f0c31615cd233273943b\">amazon right here.</a>  They are not expensive can be placed in multiple parts of your home.\r\n\r\n<a href=\"https://www.amazon.com/WBM-Himalayan-Natural-Crystal-11-Pounds/dp/B001892AX2/ref=sr_1_3?s=furniture&amp;ie=UTF8&amp;qid=1481583407&amp;sr=1-3&amp;keywords=salt+lamp\"><img class=\"aligncenter wp-image-1420\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/12/Screen-Shot-2016-12-12-at-4.23.47-PM-222x300.png\" alt=\"Salt Crystal\" width=\"182\" height=\"246\" /></a>\r\n\r\n&nbsp;\r\n\r\n4. Speaking of sleep - sleep rituals and hygiene are top of the list for overall health quality. Studies have shown that both lack of sleep and quality of sleep can cause major health problems including hormone irregularity, high blood pressure, heart disease and stroke.  Disclaimer: I do not own this next item but I have read about it and it sounds very effective and so comfy!  It\'s a gel pillow that also has memory foam.  <a href=\"http://www.brookstone.com/pd/i-love-my-pillow-traditional-gel-pillow/940067p.html\">Have you ever tried one of these</a>?  Its on my wishlist (hint, hint!)\r\n\r\n<a href=\"http://www.brookstone.com/pd/i-love-my-pillow-traditional-gel-pillow/940067p.html\"><img class=\"aligncenter wp-image-1424 size-medium\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/12/Screen-Shot-2016-12-12-at-4.35.08-PM-300x217.png\" alt=\"cool gel pillow\" width=\"300\" height=\"217\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n5. My friend and fellow blogger and coach, Sarah Steckler, has put together an amazing <a href=\"http://sarahsteckler.teachable.com/p/holiday-bundle/\">self-care holiday bundle</a>!  It includes a 20 Day Course of Self-Care Strategies and The Complete Financial Self-Care Budget System.  For the self-care course, it includes a self-care assessment, sleep quality and rituals improvement, journaling techniques and a lot more.  The financial self-care course gives you a complete system gives you everything you need to track your spending, increase your savings, and ditch the overwhelm when it comes to your mula. Purchase the <a href=\"http://sarahsteckler.teachable.com/p/holiday-bundle/\">bundle right here.</a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sarahsteckler.teachable.com/p/holiday-bundle/\"><img class=\"aligncenter wp-image-1416 size-full\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/12/Screen-Shot-2016-12-12-at-4.21.16-PM.png\" alt=\"screen-shot-2016-12-12-at-4-21-16-pm\" width=\"1851\" height=\"596\" /></a>\r\n\r\n&nbsp;\r\n\r\n6. I\'ve also been wanting to sample aromatherapy and using essential oils to support my health.   Essential oils not only smell lovely and fill the room with olfactory goodness, but they have some really amazing health benefits as well.  To see just a few of what these benefits my be, <a href=\"https://www.healthambition.com/essential-oils-uses/\">check out this article</a>.   Amazon has a pretty good sale going on now for a beginner\'s starter kit of essential oils.  <a href=\"https://www.amazon.com/Essential-Beginners-Aromatherapy-Therapeutic-Grade/dp/B002RSMAD8\">Purchase it here.</a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"https://www.amazon.com/DIY-Essential-Oils-Kit-Aromatherapy/dp/B01E7XPUR8/ref=sr_1_1?s=home-garden&amp;ie=UTF8&amp;qid=1481583780&amp;sr=1-1-spons&amp;keywords=essential+oils+starter+kit&amp;psc=1\"><img class=\"aligncenter wp-image-1421\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/12/Screen-Shot-2016-12-12-at-4.24.22-PM.png\" alt=\"screen-shot-2016-12-12-at-4-24-22-pm\" width=\"622\" height=\"415\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n7. Have you ever passed by a trendy, boutique gym and felt that you wanted to try it out but couldn\'t because of the membership requirements and costs?  Buying someone a Class Pass could give them an opportunity to try out many different types of classes from Soul Cycle to Pure Barre, Zumba and everything in between, without having to join that particular gym.  It\'s quite brilliant actually and obviously physical exercise is top on anyone\'s health priorities.  Grab a gift card to <a href=\"https://classpass.com/gifts\">Class Pass here.</a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"https://classpass.com/gifts\"><img class=\"aligncenter wp-image-1427\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/12/yoga3-1024x683.jpg\" alt=\"yoga3\" width=\"585\" height=\"390\" /></a>\r\n\r\n&nbsp;\r\n\r\n8. Another friend of mine, Holistic Health Coach, Cait Byrnes has a <a href=\"http://www.caitbyrnes.com/radicalreset\">21-day Radical Reset program</a> she is offering.  It includes a Radical reset guidebook, 21 day habit tracker, 40 cheap and free ways to feel your best and daily emails for encouragement.  Purchase the program <a href=\"http://www.caitbyrnes.com/radicalreset\">here</a>!\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://www.caitbyrnes.com/radicalreset\"><img class=\"aligncenter wp-image-1417 size-full\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/12/Screen-Shot-2016-12-12-at-4.21.28-PM.png\" alt=\"screen-shot-2016-12-12-at-4-21-28-pm\" width=\"959\" height=\"640\" /></a>\r\n\r\n&nbsp;\r\n\r\n9. For the super-stressed type A friend or family member, (or lets be honest, for anyone really) try <a href=\"http://www.calm.com\">www.calm.com</a>.  You can purchase subscriptions either monthly or yearly for a pretty <a href=\"https://www.calm.com/subscribe\">reasonable rate</a> and it includes all kinds of really relaxing and powerful guided meditations, body scans, gratefulness challenges and more.  They also have accompanying realistic visual platform like watching a sunset, moving clouds, a crackling fireplace or a beach tide coming in.  It\'s heaven just to go to the main site and listen and watch for a few minutes.\r\n\r\n&nbsp;\r\n\r\n<a href=\"https://www.calm.com/\"><img class=\"aligncenter wp-image-1425\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/12/mindful-683x1024.jpg\" alt=\"mindful\" width=\"258\" height=\"387\" /></a>\r\n\r\n&nbsp;\r\n\r\n10. I\'d be remiss if I didn\'t offer something of my own for you to give as a gift to a loved one or for yourself!  I\'m offering a <a href=\"http://jenny-eden.teachable.com/p/foundations-of-kind-and-gentle-weight-loss/?preview=logged_out\">4 -week Foundations of Kind and Gentle Weight Loss</a> program (with group coaching),  a <a href=\"https://www.paypal.com/webapps/hermes?token=1EC80703SL600925C&amp;useraction=commit&amp;xclick_params=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&amp;mfid=1481577432663_c7109af994f6b#/checkout/login\">7-day dietary and non-dietary holistic cleanse</a> (starts in January) or a <a href=\"http://jenny-eden.teachable.com/p/13-guided-meditations-bundle/?preview=logged_out\">13-guided meditations bundle.</a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://jenny-eden.teachable.com/p/foundations-of-kind-and-gentle-weight-loss/?preview=logged_out\"><img class=\"aligncenter wp-image-1422 size-full\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/12/Screen-Shot-2016-12-12-at-4.27.30-PM.png\" alt=\"screen-shot-2016-12-12-at-4-27-30-pm\" width=\"1853\" height=\"549\" /></a>\r\n\r\n&nbsp;\r\n<h1>Honorable Mentions:</h1>\r\nI could have actually put about 50 options on this list but wanted to keep it compact and easy to digest!  Please consider the following options as well if the 10 above don\'t work for you!\r\n\r\n<a href=\"http://www.kombuchabrooklyn.com/\" target=\"_blank\" rel=\"noopener\">Kombucha Brooklyn</a>\r\n\r\n<a href=\"https://www.amazon.com/Instant-Pot-IP-DUO60-Multi-Functional-Pressure/dp/B00FLYWNYQ/ref=sr_1_1?s=kitchen&amp;ie=UTF8&amp;qid=1481505673&amp;sr=1-1&amp;keywords=instant+pot\" target=\"_blank\" rel=\"noopener\">Instant Pot</a>\r\n\r\n<a href=\"http://www.mastrad-paris.us/chips-maker-gift-set-topchips-limited-edition.html\" target=\"_blank\" rel=\"noopener\">Healthy Chips Maker</a>\r\n\r\n<a href=\"https://www.mouth.com/\" target=\"_blank\" rel=\"noopener\">Mouth</a>\r\n\r\n<a href=\"https://thrivemarket.com/health\" target=\"_blank\" rel=\"noopener\">Thrive Market</a>\r\n\r\n<a href=\"http://www.culturesforhealth.com/\" target=\"_blank\" rel=\"noopener\">Cultures for Health</a>\r\n\r\n<a href=\"https://www.purplecarrot.com/\" target=\"_blank\" rel=\"noopener\">The Purple Carrot</a>\r\n\r\n&nbsp;\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2016/12/holidaygiftform.jpg\" /></div>\";s:10:\"post_title\";s:37:\"My top 10 Healthy Holiday Gifts Guide\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:28:\"top-10-healthy-holiday-gifts\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-06-27 14:54:32\";s:17:\"post_modified_gmt\";s:19:\"2017-06-27 18:54:32\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1409\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"0\";s:6:\"filter\";s:3:\"raw\";}}s:10:\"post_count\";i:4;s:12:\"current_post\";i:-1;s:11:\"in_the_loop\";b:0;s:4:\"post\";r:154;s:13:\"comment_count\";i:0;s:15:\"current_comment\";i:-1;s:11:\"found_posts\";s:1:\"7\";s:13:\"max_num_pages\";d:2;s:21:\"max_num_comment_pages\";i:0;s:9:\"is_single\";b:0;s:10:\"is_preview\";b:0;s:7:\"is_page\";b:0;s:10:\"is_archive\";b:1;s:7:\"is_date\";b:0;s:7:\"is_year\";b:0;s:8:\"is_month\";b:0;s:6:\"is_day\";b:0;s:7:\"is_time\";b:0;s:9:\"is_author\";b:0;s:11:\"is_category\";b:0;s:6:\"is_tag\";b:1;s:6:\"is_tax\";b:0;s:9:\"is_search\";b:0;s:7:\"is_feed\";b:0;s:15:\"is_comment_feed\";b:0;s:12:\"is_trackback\";b:0;s:7:\"is_home\";b:0;s:6:\"is_404\";b:0;s:8:\"is_embed\";b:0;s:8:\"is_paged\";b:0;s:8:\"is_admin\";b:0;s:13:\"is_attachment\";b:0;s:11:\"is_singular\";b:0;s:9:\"is_robots\";b:0;s:13:\"is_posts_page\";b:0;s:20:\"is_post_type_archive\";b:0;s:25:\"\0WP_Query\0query_vars_hash\";s:32:\"482e545cf3acfb7df64a46dca8ab3ce1\";s:28:\"\0WP_Query\0query_vars_changed\";b:0;s:17:\"thumbnails_cached\";b:0;s:19:\"\0WP_Query\0stopwords\";N;s:23:\"\0WP_Query\0compat_fields\";a:2:{i:0;s:15:\"query_vars_hash\";i:1;s:18:\"query_vars_changed\";}s:24:\"\0WP_Query\0compat_methods\";a:2:{i:0;s:16:\"init_query_flags\";i:1;s:15:\"parse_tax_query\";}}', 'no') ON DUPLICATE KEY UPDATE `option_name` = VALUES(`option_name`), `option_value` = VALUES(`option_value`), `autoload` = VALUES(`autoload`)

JENNY EDEN COACHING

10 things to do when you’re having a “fat” day

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SQL_CALC_FOUND_ROWS ey52pvn1lsposts.ID FROM ey52pvn1lsposts LEFT JOIN ey52pvn1lsterm_relationships ON (ey52pvn1lsposts.ID = ey52pvn1lsterm_relationships.object_id) WHERE 1=1 AND ey52pvn1lsposts.ID NOT IN (2219) AND ( \n ey52pvn1lsterm_relationships.term_taxonomy_id IN (56,104,325)\n) AND ey52pvn1lsposts.post_type IN (\'post\', \'page\', \'attachment\', \'custom_css\', \'customize_changeset\', \'oembed_cache\', \'user_request\', \'vc4_templates\', \'better-campaign\', \'better-banner\', \'wpcf7_contact_form\', \'vc_grid_item\', \'amn_smtp\', \'rp4wp_link\') AND ((ey52pvn1lsposts.post_status = \'publish\')) GROUP BY ey52pvn1lsposts.ID ORDER BY RAND() LIMIT 0, 4\";s:5:\"posts\";a:4:{i:0;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1935;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-08-07 10:08:27\";s:13:\"post_date_gmt\";s:19:\"2017-08-07 14:08:27\";s:12:\"post_content\";s:10018:\"<a href=\"od \"><img class=\"aligncenter size-full wp-image-1936\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/08/Fullness-versus-Satiety.png\" alt=\"Food satisfaction\" width=\"800\" height=\"800\" /></a>\r\n<h1><span style=\"font-weight: 400;\">Fullness Vs. Satiety</span></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Have you ever had the experience of eating a bunch of food you consider healthy and yet still feel hungry and end up <a href=\"http://jennyedencoaching.com/5-reasons-still-eat-youre-full\">raiding your cabinets</a> an hour later?  Have you ever felt frustrated that no matter how much water you drink and carrots you eat, you continue to have a nagging hollowness in your belly?  Have you ever wondered if there is something wrong with you because you never seem to be able to feel completely content after eating?</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">If so, you’re likely mixing up feelings of fullness with satisfaction and you’re in need of a protein and fat intervention stat!</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">I used to judge my appetite harshly.  If I ended up being hungry at a time that I felt I “shouldn’t” be hungry, I would either ignore it until I was miserable just to say I made it until dinner time, or I’d graze on veggies all afternoon and drink water incessantly and wonder why it wasn’t doing the trick.  The sad thing is that because I often chose ignoring the hunger, I ended up overeating at the end of the night and more so than if I had just truly honored my hunger in the first place!</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">We feel that if we can’t control our hunger we have somehow failed or that we will experience some dark consequence for not being able to show enough discipline.  The truth is that your body will work with you and respond with kindness when you listen to what it is asking of you.  It may feel like listening in a foreign language at first but overtime, you’ll learn the language without needing a translator and will communicate effortlessly.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">So, here are a few steps to a) honor and accept the hunger cues b) take steps to work with your body to give it what it needs and c) experiment with learning even more about what satiates you.</span>\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">Step #1</span></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Imagine a hunger timeline.  Like this:</span>\r\n\r\n&nbsp;\r\n\r\n<img class=\"aligncenter size-full wp-image-1831\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/05/hungertimeline.jpg\" alt=\"hunger timeline\" width=\"900\" height=\"100\" />\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\"> 1 is the most hungry you’ve ever been and 10 is the most full.  Close your eyes and take several deep breaths.  Start to notice signs and symptoms your body is giving you.  How do you know when you are experiencing hunger?  What do you notice in your body to let you know?</span>\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">Step #2</span></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Determine where you are on the hunger timeline.</span>\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">Step #3</span></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">If you determine that you are at a <strong>4 or less</strong> on the hunger timeline, start by taking a big glass of water to take the edge off of any emptiness you might be experiencing in your belly.  </span>\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">Step #4</span></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Close your eyes again and take a few more deep breaths.  Tune in and determine if the water moved the needle to make you full.  Maybe at this point you realize you’re not as hungry as you thought and can wait until a more convenient time to eat something.  If not, go to step #5.</span>\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">Step #5</span></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Maybe you determine that the water did nothing and that you are truly hungry and to wait would be a disservice to your body and make you hangry and less productive.  At this point it would be wise to:</span>\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">Step #6</span></h1>\r\n<span style=\"font-weight: 400;\">Opt for some <strong>fat and protein</strong> alongside some <strong>fiber and/or whole grains</strong>.   It’s often the fat in food and/or the protein that truly lets us feel satisfied enough to take our minds off of food for a while and give our bodies what it needs.  Fat has gotten a bad rap of late in our eating culture but make no mistake that we need fat as much as the other two macronutrients, protein and complex carbohydrates.</span>\r\n\r\n<span style=\"font-weight: 400;\">Fats give is a sense of fullness and satiety and can actually elicit a relaxation or pleasure response in our brains. Fats have a sense of warming and nourishing and fat sustains us, giving us the longest calorie burn.Essential Fatty Acids are the building blocks of hormones, cell walls, the brain and hundreds of different chemicals that impact metabolism on a moment-to-moment basis. EFA\'s also help to regulate blood sugar and insulin levels.</span>\r\n\r\n<span style=\"font-weight: 400;\">When we are deficient in fat we can experience: Poor digestion, fatigue, inability to lose weight, constipation, dry skin, blotchy or oily skin, and even an irregular menstrual cycle.</span>\r\n\r\n<span style=\"font-weight: 400;\">Here are some healthy fat containing foods:</span>\r\n\r\n&nbsp;\r\n<h1>Fats</h1>\r\n&nbsp;\r\n<ul>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">High quality oils - like olive, sesame, coconut, macadamia nut, sunflower, flax, almond, walnut</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">High quality nuts and seeds - raw, organic</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Olives</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Wild fish - salmon especially</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Free range eggs</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">High quality butter</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">High quality dairy - organic, hormone free, especially greek yogurt</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Coconut</span></li>\r\n</ul>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Proteins serve as building blocks for bones, muscles, cartilage, skin, and blood. They are also important for the body to use in making enzymes, hormones, and vitamins.  When we are protein deficient symptoms can include:</span>\r\n\r\n<span style=\"font-weight: 400;\">Irritability, fatigue, forgetfulness, poor cognition, poor attention span, hunger, overeating, binge eating (especially on carbs), poor muscle tone, bloating, difficulty losing weight, cravings for sweets, sleep issues, depression, brittle hair and nails, hair loss.</span>\r\n\r\n<span style=\"font-weight: 400;\">Examples of Protein Sources (note that some of these overlap with the healthy fats!)</span>\r\n\r\n&nbsp;\r\n<h1>Proteins</h1>\r\n&nbsp;\r\n<ul>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">6-8 ounces of white fish</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4-6 oz of salmon, tuna or other dark fish</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4-6 oz of skinless chicken or turkey</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4 oz lean ground beef or turkey</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 veggie burger</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 cup tofu</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4 egg whites or 2 eggs</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">tempeh</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1/2 cup of beans</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4-6 ounces of pork</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4-6 ounces of lamb</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 cup of shellfish</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 cup of Greek yogurt</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1/2 cup of cottage cheese</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 ounce of other soft and hard cheeses</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 tablespoons of nut butter</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1/4 cup of nuts or seeds</span></li>\r\n</ul>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">So, next time you are having an afternoon slump, are having cravings and/or experiencing hunger at a time you are not ordinarily hungry, try these methods described above and try having some additional fat and/or protein instead of just water and fiber or a simple carbohydrate alone.  </span>\r\n\r\n<span style=\"font-weight: 400;\">Run the experiment and I think you’ll find that you push yourself away from the table with more satisfaction and can get on with your day.  I think the cupboards will stay closed more often and for longer periods of time and I think you’ll be amazed at how working with your body and honoring its cues will save you angst and worry, overeating and frustration on the back end.</span>\r\n\r\n<span style=\"font-weight: 400;\">Good luck and let me know how it goes!</span>\r\n\r\n&nbsp;\r\n<h1></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/08/how-to-know-3.png\" /></div>\";s:10:\"post_title\";s:45:\"Fullness vs. Satiety (what\'s the difference?)\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:36:\"fullness-vs-satiety-whats-difference\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:60:\"\nhttp://jennyedencoaching.com/5-reasons-still-eat-youre-full\";s:13:\"post_modified\";s:19:\"2017-10-25 09:39:54\";s:17:\"post_modified_gmt\";s:19:\"2017-10-25 13:39:54\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1935\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"0\";s:6:\"filter\";s:3:\"raw\";}i:1;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1170;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2016-08-30 10:20:17\";s:13:\"post_date_gmt\";s:19:\"2016-08-30 14:20:17\";s:12:\"post_content\";s:7726:\"&nbsp;\r\n<h2><a href=\"http://jennyedencoaching.com/wp-content/uploads/2016/08/Do-I-look-Fat-1.png\"><img class=\"aligncenter size-full wp-image-1634\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/08/Do-I-look-Fat-1.png\" alt=\"\" width=\"800\" height=\"800\" /></a></h2>\r\n<h2>“Do I look fat?”</h2>\r\nWhy I\'ll never ask these 4 words again:\r\n\r\nWe’ve all asked this of someone: a spouse, a friend, a clothing store salesperson. We say it with hope, with longing and with some concern as well.  We think that somehow whatever reply comes from the lips of these individuals, will validate us in some massive way and relieve us of our current body image stress. This loaded question not only puts a lot of pressure on the person you’re asking, (because honestly there is only 1 correct answer to that question, right?), but it also strips you of your own power.\r\n\r\nHow does it strip you of your power? Simply because If you turn to others to determine your value and self-worth and beauty, it shrouds your own ability to view yourself as such. In some ways it is even passing the buck. It is putting your own negative, body image anxiety, on to someone else.\r\n\r\nPerception is a funny thing. As human beings perception plays an enormous role in how we view the world. Is the glass half empty or is it half full? Perception. Was that dress <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"http://www.nytimes.com/interactive/2015/02/28/science/white-or-blue-dress.html?_r=1\">white and gold or blue and black</a>?</span> Perception. Do you see a <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"http://insider.foxnews.com/2016/02/15/picture-rabbit-or-duck-drawing-tests-creative-abilities\">rabbit or a duck</a>?</span> Perception.\r\n\r\n“Do I look fat?” It is just one person’s perception of reality that may be completely different than someone else’s. What is important is your own perception of self. This is what most of us need to work on most of all. We need to stop trying impress everyone else. The truth is that when we accept ourselves and project confidence, grace, and comfort in our skin - that is when other people notice anyway!\r\n\r\nIf a scale says I’m overweight but ,I actually feel thin and worthy and beautiful, which is the reality? If my BMI says I’m at a “normal” weight, but I feel bloated and disgusting and huge, again which is the reality?\r\n\r\n_____________________________________________________________________________________________________________________________________\r\n<h2>DOWNLOAD: The Body Image Blueprint presentation - (click the image) <a href=\"https://jennyedencoaching.leadpages.co/leadbox/1472ea9f3f72a2%3A1347ae9f5f46dc/5696605713858560/\" target=\"_blank\"><img class=\"alignnone\" src=\"https://lh3.googleusercontent.com/tIF68zOXDARAi_QU5vVEtRNNZRafRGAjYKjD4djBuHmdgN60Wwkvm2IOZY32yi-NGQlTnscJcokh2yY3uui2MA=s0\" width=\"2000\" height=\"2000\" /></a><script src=\"https://jennyedencoaching.leadpages.co/leadbox-1472243071.js\" type=\"text/javascript\" data-leadbox=\"1472ea9f3f72a2:1347ae9f5f46dc\" data-url=\"https://jennyedencoaching.leadpages.co/leadbox/1472ea9f3f72a2%3A1347ae9f5f46dc/5696605713858560/\" data-config=\"%7B%7D\"></script></h2>\r\n______________________________________________________________________________________________________________________________________\r\n\r\nOur perceptions are fickle. There are times I perceive myself and actually feel like I am 25 years old and look as though I weigh 115 pounds, (until i catch a glimpse in the mirror and realize and remember that this is false), and other times I just feel or perceive myself to be dumpy, bloated and looking like 85 years old - which of course is also false. My theory is that when we ask others whether or not we look good, or look fat, or anything else related to appearance we are actually trying to reconcile some incongruent perception of ourselves in that moment - to make other people either confirm or deny our own experience of self!  Is that fair?\r\n\r\nHow about trying this next time you feel compelled to ask other people’s opinion about how you look? Stop for a minute and close your eyes. Take some deep breaths and try to sit with the uncomfortable feelings that are coming up for you in that moment. What is the anxiety stemming from? Is it possible you’re in a bad mood about something else? Is it possible that something you ate made you feel different or uncomfortable in your skin? Did something happen to challenge your sense of self, like a benign comment from a co-worker that you perceived as a slight? Because we have this gift of perception, we also have this ability to choose to believe and assume the best in any situation as well. When we can stop, breathe and tolerate the uncomfortable feelings that are coming up in the moments just before giving away our power to someone else, we have an opportunity to reclaim our perceptions. We have the ability to reshape them, and even turn them around in a way that will serve us, soothe us and give us pause in believing anything other than we are beautiful, ageless souls.\r\n\r\nBecause after all - from my perspective, there is only one answer to the question “Do I look fat?” And that is this: “To me, you look like you, like who you are supposed to be right now and to me this is beautiful. This is enough.”\r\n\r\n______________________________________________________________________________________________________________________________________\r\n\r\nWant some comprehensive tools and techniques to improve your body image and stop negative self-talk?  Down load my presentation of The Body Image Blueprint right here:\r\n<a style=\"background: #b10aff none repeat scroll 0% 0%; color: #ffffff; text-decoration: none; font-family: Helvetica,Arial,sans-serif; font-weight: bold; font-size: 16px; line-height: 20px; padding: 10px; display: inline-block; max-width: 300px; border-radius: 5px; text-shadow: 0px -1px 1px rgba(0, 0, 0, 0.25); box-shadow: 0px 1px 3px rgba(255, 255, 255, 0.5) inset, 0px 1px 3px rgba(0, 0, 0, 0.5);\" href=\"https://jennyedencoaching.leadpages.co/leadbox/1472ea9f3f72a2%3A1347ae9f5f46dc/5696605713858560/\" target=\"_blank\">I want my Body Image Blueprint</a><script src=\"https://jennyedencoaching.leadpages.co/leadbox-1472243071.js\" type=\"text/javascript\" data-leadbox=\"1472ea9f3f72a2:1347ae9f5f46dc\" data-url=\"https://jennyedencoaching.leadpages.co/leadbox/1472ea9f3f72a2%3A1347ae9f5f46dc/5696605713858560/\" data-config=\"%7B%7D\"></script>\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 0.85; z-index: 8675309; display: none; cursor: pointer; top: 36px; left: 311px;\">Save</span>\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 0.85; z-index: 8675309; display: none; cursor: pointer; top: 1424px; left: 20px;\">Save</span>\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 0.85; z-index: 8675309; display: none; cursor: pointer; top: 1424px; left: 20px;\">Save</span>\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2016/08/Do-I-look-fat-.png\"></div>\";s:10:\"post_title\";s:57:\"\"Do I look Fat?\" (why I\'ll never ask these 4 words again)\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:30:\"look-fat-ill-never-say-4-words\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-03-14 11:53:44\";s:17:\"post_modified_gmt\";s:19:\"2017-03-14 15:53:44\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1170\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"0\";s:6:\"filter\";s:3:\"raw\";}i:2;O:7:\"WP_Post\":24:{s:2:\"ID\";i:933;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2016-06-02 08:55:51\";s:13:\"post_date_gmt\";s:19:\"2016-06-02 12:55:51\";s:12:\"post_content\";s:4486:\"<a href=\"http://jennyedencoaching.com/?attachment_id=935\" rel=\"attachment wp-att-935\"><img class=\"aligncenter wp-image-935 size-full\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/06/Micro-Mindful.jpg\" alt=\"Micro-Mindful Moments\" width=\"800\" height=\"1200\" /></a>\r\n\r\n&nbsp;\r\n\r\n“I am terrible at meditating” I’ll hear clients, friends and family say to me. “I don’t have the patience to sit still and allow my brain to stop thinking” or “for me to stop doing!.”\r\n\r\n&nbsp;\r\n\r\nMany people have the misconception that mindfulness and meditation are things you are good at or not good at. The truth is that anyone can meditate. There really are no rules. It’s merely observing the simplicity of the breath and the complexity of the mind, without judgment. And it’s noticing the thought bubbles that appear naturally in the chattering mind versus allowing your mind to drift along with that thought. It’s watching where the thought goes, without creating a story or having emotions about that thought. It’s almost as if you’re watching your own brain from a distance. Deep right?\r\n\r\n&nbsp;\r\n\r\nPeople get frustrated when they attempt to do this and get carried away by thought wave after thought wave, realizing only when the session is almost over that they were supposed to notice their breath, and quickly scramble to do so. I’ve been there. I know that frustration.\r\n\r\n&nbsp;\r\n\r\nBut, when you continue to practice, something magical happens over time. You can slow down, and you can observe. From that place, you can calm your nervous system, alleviate stress, still your amygdala, which is the part of your brain that signals your fight or flight response, and stimulate your prefrontal cortex which is our ever important area of the brain for executive functioning.\r\n\r\n&nbsp;\r\n\r\n[bctt tweet=\"Meditation is merely observing the simplicity of the breath and the complexity of the mind.\" username=\"coachjennyeden\"]\r\n\r\n&nbsp;\r\n\r\nI use these techniques in my Eating Psychology practice because I see how they help people become more mindful eaters and prevent binge eating. By improving executive functioning, you can create a barrier between a stimulus = trigger food and an immediate response = binging uncontrollably on said trigger food.\r\n\r\n&nbsp;\r\n\r\nThe good news is that while a consistent meditation or mindfulness practice is best to achieve this, you can also have success with what I call <u>Micro-Mindful Moments.</u>\r\n\r\n&nbsp;\r\n\r\nMicro-Mindful Moments are those where you basically “stop, look and listen” in any situation, observe the body and senses, and tune in instead of responding to external stimuli. Here is an example: my kids are all over me; I’m trying to cook dinner, and I’m multitasking. I start to crave carbs and look furtively at the graham crackers on the counter. My “instinct” is to grab whatever is in front of me, react mindlessly to the chaotic situation, and deal with the consequences later. That default strategy has never worked for me, yet I would do it over and over again always expecting a different result!\r\n<h2>Enter, Micro-mindful Moment.</h2>\r\n&nbsp;\r\n\r\nNow, when something stressful like this happens, I stop. I take 2-3 deep breaths. I observe by checking in with myself and start to embody vs. dissociate or numb out as a way to deal with stress. And then I listen…. what is my body telling me? Am I hungry right now? Or am I responding to stress? I see if there is anything thing else I can do to alleviate this stress other than attempt to numb it by consuming unhealthy food, which ultimately will cause me more stress! Most of the time I can turn on some music, take a quick walk, call a friend or just lay down for a minute. Sometimes I still give in to the treat and that is ok too. If I do that, I own the decision, I sit down with the treat and savor every freaking bite.\r\n\r\n&nbsp;\r\n\r\nYou too can have Micro-Mindful Moments. It’s just a matter of tuning inward - to become exquisitely present in the times you are least likely to want to feel your feelings. It will be strange and counter-intuitive at first. It will feel slightly surreal. But you will start to notice changes, and you will start to feel calmer and more empowered around your food choices, and with life in general.\r\n\r\n&nbsp;\r\n\r\nMindfulness = it’s not just for monks in Bhutan anymore.\r\n\r\n&nbsp;\r\n\r\nGive it a try and tell me in the comments below how this strategy worked for you!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\";s:10:\"post_title\";s:21:\"Micro-Mindful Moments\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:21:\"micro-mindful-moments\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2016-06-01 18:03:29\";s:17:\"post_modified_gmt\";s:19:\"2016-06-01 22:03:29\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:35:\"http://jennyedencoaching.com/?p=933\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"0\";s:6:\"filter\";s:3:\"raw\";}i:3;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1606;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-03-03 12:32:20\";s:13:\"post_date_gmt\";s:19:\"2017-03-03 17:32:20\";s:12:\"post_content\";s:2302:\"<img class=\"aligncenter size-full wp-image-1609\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/03/FREE-6-week-online-Meditation-Course-Giveaway.jpg\" alt=\"Meditation giveaway\" width=\"800\" height=\"800\" />\r\n\r\n&nbsp;\r\n<h1>Have you gotten your Ohm on lately?</h1>\r\nHave you been wanting to learn how to be more mindful in your life but your monkey mind just keeps you out of commission in that area?\r\n\r\nIf so, you\'re not alone.  But, there are countless studies showing how meditation and mindfulness can aid in everything from pain management, stress management, anxiety, binge eating, emotional eating and more!\r\n\r\nAnd now I\'m giving you an opportunity to take a deeper dive into learning this powerful tool, even if you\'re a complete beginner.  In fact, the course in this giveaway is specifically for beginners!\r\n\r\nHere\'s how this works:\r\n\r\nYou enter the giveaway and get 1 entry to win!\r\n\r\nBUT!\r\n\r\nIf you share this with a friend and THEY enter to win, you will get <span style=\"color: #ff0000;\">5</span> entries to win.  Sweet!\r\n\r\nBut it gets even better.\r\n\r\nIf you can get really brave and do a Facebook live video on your home page or on my Facebook group - <a href=\"https://www.facebook.com/groups/1738140356456267/\">Wellness Warriors</a> (join my group first!) and tell me why you want to start learning meditation and how you think the course can help you, you get <span style=\"color: #ff0000;\">10</span> more entries to win.\r\n\r\nand finally....\r\n\r\nIf you share this page on a Facebook group you are in that has over 1000 people in it, you will get <span style=\"color: #ff0000;\">15</span> extra entries to win.  Just tag me when you share it to let me know and that\'s it!\r\n\r\nFine print!\r\n\r\n<em>This course is through Knowga.  You can check them out by visiting <a href=\"https://www.knowga.com/\">their website here</a>.  If you win, you\'ll be given log-in information to access the course immediately.  You will have 90 days to complete the 6-week course which is available 24 hours online through their portal.</em>\r\n\r\nNow go get your Ohm on!  Enter today.  And don\'t forget to share the zen with friends and family.\r\n\r\n&nbsp;\r\n\r\n[giveaway id=1608]\r\n\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/03/behavioral-change-1.png\"></div>\";s:10:\"post_title\";s:55:\"6-week Online Meditation Course Giveaway. 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fat day

 

We all have them.  I can’t think of a single women or man for that matter that hasn’t experienced a fat day.  

 

What is a fat day?  

 

It’s a day where no matter what really might be going on, we’re convinced we look fat or feel fat.

Its a day when our faces might look puffy

Its a day when our pants might not fit as expected

Its a day when we are positive we’ve gained 15 pounds, magically and overnight

Its often concurrent with a bad hair day, a profound lethargy or just a day filled with a ton of negative thought-bubbles swirling around us relentlessly.

 

What is a natural fluctuation in weight or fluid be it because of salt, menstruation, water retention, hormones or other factors, becomes something cataclysmic in our fat-phobic centered minds.  This is not a personal failure but a societal one.  Our collective societal psyche has been taught that having fat on our bodies, eating fat or being fat is the worst possible thing that could ever happen to us and that if we are having a “fat” day that it means something is wrong with us. It may even signal to us subconsciously that unless we take immediate, extreme action to deal with this perceived “crisis” we just won’t get the love, admiration, success and adulation that we so desperately crave.  

 

The problem here is obvious yet we’re so in the throes of dieting culture on a day-to-day basis that it’s hard to see it or make sense of it.  

 

Remember that our “truth” is born out of the subjective meaning we create based on our perceptions.  Our perceptions give birth to thoughts, which give birth to beliefs.  We try to make sense out of all of these.  As children and young adults we turn outwards, looking to peers, parents and media to shape those beliefs and values.  We look for evidence that will concur with the meaning we have built out of these thoughts and beliefs and these are manifested in our behaviors in everyday life.  

 

Thus, when we experience a “fat” day, we grow fearful because of the “truths” that we have extracted from what that actually means in terms of how we feel and what we look like that day.  No one else may even have the slightest inkling of how you’re feeling or any change in your appearance that day but we walk along as if we’re wearing the scarlet letter.  

 

I know this because I too have looked incredulously at people who have complimented me on a fat day.  “How could they possibly not see that I have, in fact, gained 15 pounds overnight!  It’s so obvious!”  Or is it?  Maybe it’s just not true.

 

I had a client once give up weighing herself for a month as an experiment.  Without the constant validation and reassurance from the scale, she was certain that she was on an extreme weight gain trajectory no matter any evidence I gave her to the contrary.  In addition, she talked about a party she went to where she indulged in 2 cookies.  In that instant, that very instant, she described feeling heavier and convinced herself she had gained weight.  Part of her faulty beliefs was that cookies = automatic weight gain.  That had been her belief for so long, it was hard for her to imagine actually eating couple cookies without the consequence of weight gain.  When she finally weighed herself, she was actually down 2 pounds and was shocked.  But, this is how we chipped away at old beliefs that were no longer serving her.

 

Related Post:  Unique Coaching Niches {expert round-up post}

So, what should you do when you’re having a “fat” day?  Try these techniques below.

 

1. Take a few deep breaths.  Negative self-talk and constant worry about weight and our appearance can put us in a low-level stress response.  Work towards calming your nervous system down.  Try this:  4 counts on the in-breath, 7 seconds of holding the breath and 8 counts on the out-breath.  Do this 4 times to get into a parasympathetic response.

 

2. Stop and evaluate reality – Could you be getting your period?  Did you have a salty meal last night?  Are you holding on to fluid because of a big workout?  

 

3. Question your perceptions, thoughts and beliefs.  Bring inquiry to what is actually going on for you in that moment.

 

4. Isolate the emotion – What is the underlying and deep desires or fears that come with experiencing a fat day. Isolate and write down what that emotion or those emotions are.

 

5. Do something loving and nourishing for yourself.  Take a bath, use essential oils, take a yoga class and drink some lemon water to give yourself care and consideration during a time that usually is associated with anger, fear, worry or confusion.  

 

6. Don’t take the current reality and twist it into a “this is what will happen” scenario.  Try to bring mindfulness to the moment and even give yourself permission to stop and truly feel and experience the discomfort you’re feeling emotionally and physically, rather than push it away or numb out to it or to predict the future.

 

7. Be aware of self-sabotage!  I’ve been in this scenario and I know you have too. You feel fat, thus you feel hopeless and frustrated, so you say something to yourself like “See, I’ll always be fat anyway so I might as well just eat what I want right now.” which actually perpetuates the feelings of stuckness that you are experiencing.  If you notice yourself doing this, go back to #5 and pick something to try.

 

8. Wear forgiving and comfortable clothing.  Don’t try to fit into something that just doesn’t’t fit that day!  Give yourself permission to wear the yoga pants and bulky sweatshirt today and relish in that comfort.  

 

9. Join us in the Wellness Warriors FB tribe and send out an SOS.  I’m willing to bet you’ll find many that resonate with how you feel that day and will have wisdom for you if not merely commiseration.

 

10. If the intense negative feelings continue – consider seeking professional help around body image and empowered eating.  That’s me!  Book a free session here.

 

BONUS: Download 3 guided eating and body-wisdom meditations completely for FREE.  Click this link to access them immediately!

 

Over to you.  Tell me how you feel when you have a fat day.  Do these ideas resonate with you?  Any ideas you would add?  Remember, my goal in this post is not to assume the goal is to lose weight or rid yourselves of the fat feeling but more to bring compassion to your body, when it feels uncomfortable and to work on mindset shifts and inquiry which ultimately could make you happier and more peaceful long term than what weight loss could provide.  I also do not begrudge anyone for wanting to lose weight, if that desire is coming from your own voice and no one else’s and if it’s done in a gentle, kind and moderate way.

 

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One thought on “10 things to do when you’re having a “fat” day

  1. Katie says:

    yes, I know these days! I have so many food allergies that I feel like that all the time its so annoying! Thank you for sharing!!!!!

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