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Jenny Eden Coaching

JENNY EDEN COACHING

5 Ways to Improve your Relationship with Food

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src=\"http://jennyedencoaching.com/wp-content/uploads/2018/03/hannah-morgan-64027-unsplash.jpg\" alt=\"stop the inner food dialogue\" width=\"5472\" height=\"3648\" />\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">I’m about to get into your head.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">I’m going to speak out loud what anyone who has ever struggled with food says to themselves daily.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Scenario:  It\'s the end of the day.  You’ve already had dinner and it was a healthy one at that!  Balanced, lots of veggies.  You did everything “right” today.  And you even worked out.  You’re feeling pretty successful.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Your spouse asks if you want to watch Black Mirror tonight and you’re game.  You really need to relax after a pretty amped up and stressful week.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Instinctively you head for the kitchen to get some snacks for TV watching and the inevitable dialogue begins.</span>\r\n\r\nIt goes like this:\r\n\r\n<hr />\r\n\r\n<blockquote><span style=\"font-weight: 400;\">“Ok, some ice cream would be really nice.  I know there is some in the freezer.  </span>\r\n\r\n<span style=\"font-weight: 400;\">But, I really don’t need it and i’m not even hungry.  But, I deserve a treat, it’s been such a stressful week! </span>\r\n\r\n<span style=\"font-weight: 400;\">{<strong>closes the fridge - and opens the cabinet</strong>}  </span>\r\n\r\n<span style=\"font-weight: 400;\">“I could just have some crackers and cheese.  I mean, that’s a pretty good choice and I can have some fruit with it too.  No, wait (checks food log) I’ve already had too many carbs today, I should just have the fruit.  Ugh, but I am really not in the mood for fruit.  I just want the freaking ice cream.  </span>\r\n\r\n<span style=\"font-weight: 400;\">Ok, I will have it.  I deserve it.  I’ll do an extra workout tomorrow. \"</span>\r\n\r\n{Pauses....}\r\n\r\n<span style=\"font-weight: 400;\">\"No wait, seriously Jenny, you’re going to just regret it tomorrow and you really aren’t hungry and don’t need the ice cream.  Yeah, I can live without it.”</span>\r\n\r\n<span style=\"font-weight: 400;\"><strong>{heads downstairs to start watching the show - Hubby asks you to get him some ice cream from the fridge}.</strong>  </span>\r\n\r\n<span style=\"font-weight: 400;\">“Oh crap, now I’m going to have to watch him eat ice cream while I’m just sitting there?  That sucks.  Maybe I’ll just have one bite of his and that will satisfy me.   </span>\r\n\r\n<strong>{Grabs ice cream from freezer and two spoons.  Takes the first bite.}  </strong>\r\n\r\n<span style=\"font-weight: 400;\">“That was so delicious. I really do feel like I need just a little something sweet.  There is nothing wrong with that!”  </span>\r\n\r\n<strong>{Takes another bite.  And another.  Goes upstairs to get a bowl (and some whipped cream), and while up there reaches for the fruit, cheese and crackers, and a glass of wine for both of them too.} </strong>\r\n\r\n<span style=\"font-weight: 400;\"> “I’ve already messed up the day. I’ll be better tomorrow.  So I might as well eat everything I want now.  Because, tomorrow I’m going to be good. And at least I had some fruit with it right? Tomorrow will be different.” </span>\r\n\r\n<strong>{finishes the pint with hubby along with a sleeve of crackers with cheese and 2 glasses of wine}.  </strong>\r\n\r\n<span style=\"font-weight: 400;\">“Ugh, why did I do that!  I feel sick now and I am going to feel like crap tomorrow.  What is wrong with me?  Why does this always happen?”</span>\r\n\r\n{and....End scene}\r\n\r\n&nbsp;</blockquote>\r\n\r\n<hr />\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Right about now you’re either smiling in a knowing, I *get* you sort of way or completely creeped out because maybe you think I’ve been hanging out in your head or spying on you in the kitchen.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Its neither.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">It’s because I used to have the same conversations time and time again with myself and it always ends the same:</span>\r\n\r\n&nbsp;\r\n<h2><span style=\"font-weight: 400;\">Miserable either way.</span></h2>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">#1 - you either choose to eat the said trigger food after much dialoguing and debate and regret it later</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Or</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">#2 - you deny yourself of the said trigger food but it nags at you all night and you feel <a href=\"http://jennyedencoaching.com/food-fomo\"><span style=\"color: #ff0000;\">FOMO</span></a> and deprived and are using sheer willpower not to grab the spoon right out of your husband’s hand</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">It can feel like a lose-lose situation no matter what you choose.  And you waste all of this precious time spending time in your head, filled with conflicted feelings, worry and even dread instead of dropping into your body to see what you really need right now.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Let me give you a 3rd solution and some strategies to back it up.  </span>\r\n\r\n&nbsp;\r\n<h2><span style=\"font-weight: 400;\">STOP THE DIALOGUE ALL TOGETHER.</span></h2>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">If you feel like that is an impossible solution, read on.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">The problem with all the dialoguing we are doing is that it often leads us to the same exact spot as if we hadn’t had the dialogue to begin with.  Think about it.  Out of 10 times that you’ve had this conversation, how many times has it led to doing the very thing you wanted to do initially?  (i.e. eating the ice cream) And how many times has it led to not doing that thing (i.e. using willpower or the clenched fist method).  I’m willing to guess that more times than not it’s the former.  And, here’s something to consider - the times you ended up denying yourself and using will power, it\'s likely only to have worked for a little while.  Remember, what you resist persists.  You will eventually give in to that craving and eat.  It might not be that day but perhaps days, weeks or months later when the <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"http://jennyedencoaching.com/willpower-fickle-friend\">will power strategy</a></span> throws you under the bus, as it always does.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">When I was a coach at a national health and weight management company, which focused on aggressive weight loss eating only 800-1000 a day, we would coach our clients to skip Thanksgiving and eat meal replacements instead.  Many would comply and just sit there at the table while everyone else was eating.  I’d get calls the Monday afterwards saying they felt so proud of themselves for having the resolve to not eat that night but would express major remorse to me because they ended up binging on all the left-overs the next day.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Restriction, scarcity and forced denial of pleasure or simply using will power <strong>DOES NOT WORK</strong> nor will it ever work long term.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">So, what are we to do?</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Here are 5 ways to tame the inner-dialogue around food and drop into embodiment, body-awareness and pleasure with food instead.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">1.When you notice the familiar pull of a desire to eat, even when you’re not hungry or at a specific time of day each day, recognize that you are following a food script.  A food script is a cue (watching TV with spouse) that triggers our desire to eat, even when we don’t really want or need to eat.  We instinctively follow the script unless we create a stop-gap in the routine and habit.  So, step one is notice the food script as it’s happening. (learn more about food scripts here)</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">2. In this moment, instead of having a dialogue or trying to talk yourself out of eating or following the food script, just stop, look and listen.  Isolate the underlying emotion driving you to eat (boredom, sociability, stress etc).  Step two is isolating the emotion.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">3. Make a decision right away.  No dialogue.  At the end of a long day where we have possibly made thousands of decisions both big and small, we just don’t have the bandwidth or wherewithal to agonize over more decisions.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">4. If you decide to eat the ice cream (or whatever else it may be), agree to own the decision, without remorse, guilt or morality.  Drop into your body and bring pleasure and awareness to this decision and eating experience.  After all, why eat the ice cream if you’re not even going to enjoy it fully?  Eat it mindfully and with an abundance mindset knowing that you will listen to your body and know that you can stop whenever you want because you will always have that food available.  No false or self-prescribed scarcity here.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">5. Alternatively, you give yourself permission to take a 20 minute barrier break before going back to that decision.  Watch Game of Thrones with the hubs, do something nourishing for yourself (bath, aromatherapy, call a good friend, take a walk, journal, light yoga etc) and then check in again after 20 minutes to see if that food is still calling to you or perhaps the desire has abated.  If it is still persisting, go back to #4 and do it without any remorse or morality.  If you notice that the urge has subsided or that you’re in bed and have forgotten about it all together, than that’s a win too.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">In summary, agonizing about our food decisions and being in decision anxiety can cause us to swing the other direction into binging, guilt and staying stuck in the ever-persistent polarity of binging and restricting.  You have another choice - and that is trust, listening and compassion for your body, your urges and your emotions.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Stop the inner dialogue and get into body-trust and eating empowerment.  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Let me know how these strategies work for you!  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">For those really tough situations, download my interactive <a href=\"https://jennyedencoaching.lpages.co/emotional-eating-fridge-flow-chart/\">Emotional Eating Fridge Flowchart</a> to learn exactly what to do when you’re in decision anxiety.  This mind-map tool will guide you gently to a decision that will make sense, fulfill your needs and put you back in the driver\'s seat feeling empowered around your food choices and with eating.  <a href=\"https://jennyedencoaching.lpages.co/emotional-eating-fridge-flow-chart/\"><span style=\"color: #ff0000;\">Click here to download</span></a> it right away.  And good luck!</span>\r\n\r\n&nbsp;\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2018/03/fridge-flow-chart-blog.png\"></div>\";s:10:\"post_title\";s:46:\"5 ways to tame your inner-dialogue around food\";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:38:\"5-ways-tame-inner-dialogue-around-food\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:39:\"\nhttp://jennyedencoaching.com/food-fomo\";s:13:\"post_modified\";s:19:\"2018-03-05 15:57:44\";s:17:\"post_modified_gmt\";s:19:\"2018-03-05 20:57:44\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=2254\";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:\"1\";s:6:\"filter\";s:3:\"raw\";}i:1;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1677;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-03-28 10:18:08\";s:13:\"post_date_gmt\";s:19:\"2017-03-28 14:18:08\";s:12:\"post_content\";s:5362:\"&nbsp;\r\n<h1><a href=\"http://jennyedencoaching.com/wp-content/uploads/2017/03/Do-you-have-Food-FOMO-1.jpg\"><img class=\"aligncenter size-full wp-image-1681\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/03/Do-you-have-Food-FOMO-1.jpg\" alt=\"\" width=\"940\" height=\"788\" /></a></h1>\r\n<h1><span style=\"font-weight: 400;\">FOMO = Fear of missing out</span></h1>\r\n&nbsp;\r\n\r\n<u>What is food FOMO?</u>\r\n\r\n&nbsp;\r\n\r\nFOMO = Fear of missing out\r\n\r\n&nbsp;\r\n\r\nThis is something we often refer to in terms of missing a fun event or party with friends.  We hate the feeling that we were not there for something important, something epic, something fun, where memories were made and friendships created.\r\n\r\n&nbsp;\r\n\r\nBut did you know that we also experience food FOMO?\r\n\r\n&nbsp;\r\n\r\nDespite rampant hunger and malnutrition around the globe, many Americans, on the other hand, are bombarded with vast amounts of food variety that showers us daily in supermarket aisles, restaurants and buffets.\r\n\r\n&nbsp;\r\n\r\nBecause we are a species that values and seeks out variety, we feel compelled to partake in it all, lest we miss out on anything.   Food FOMO also leads us to overeating past the point of what our bodies need or want, causing angst, physical ailments and overall malaise.\r\n\r\n&nbsp;\r\n\r\nThis fear of missing out related to food can stem from many different reasons:\r\n\r\n&nbsp;\r\n\r\n<u>Familial Origins</u>\r\n\r\nI’ve worked with clients who came from large families with 6 or more siblings and if you weren’t fast and furious with your eating and grabbed what you could, you’d miss out on dinner.\r\n\r\n&nbsp;\r\n\r\n<u>Cultural Origins</u>\r\n\r\nFood FOMO can also be lasting vestiges due to cultural factors that shaped our relationship with food:  The Holocaust survivor’s children as well as those who experienced the Great Depression were taught to finish their plates and appreciate all food which was scarce, in order to prepare for a potential famine. While we now enjoy a relatively stable economy, there are many thousands who go to bed hungry, even here in America. But this doesn’t diminish the fact that for many, food FOMO is a real anxiety that is also often the precursor for eating rapidly, overeating, binge eating and developing a disordered relationship with food.\r\n\r\n&nbsp;\r\n\r\n<u>Chronic Dieting Origins</u>\r\n\r\nIf you have spent a good part of your life yo-yo dieting, you know that there is often self-prescribed scarcity just around the corner.  You had better take part in all the variety of ice cream at the sundae bar because come Monday you’re off to the races with the restriction of your next diet.  And, if there is a real or perceived belief that there is or will be scarcity of food, this only serves to create more anxiety when faced with an abundance of choices.\r\n\r\n&nbsp;\r\n\r\nThis is why we can feel elated yet overwhelmed at the 15,000 choices of chips in the chips aisle at the supermarket, and why our eyes are often bigger than our bellies at an <a href=\"http://jennyedencoaching.com/psychology-buffets\">all-you-can-eat buffet</a>.\r\n\r\n&nbsp;\r\n\r\nOne way to deal with food FOMO is to build in mindfulness and mindful eating practices.  When you can slow down, invite gratitude for your food, appreciate where it came from and intellectually process the fact that this food fortunately will always be available to you, you can begin to have a more relaxed approach towards food.\r\n\r\n&nbsp;\r\n\r\nExamples of places where food FOMO may occur:\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #ff0000;\">Buffets</span>\r\n\r\n<span style=\"color: #ff0000;\">Events where hors d\'oeuvres are passed</span>\r\n\r\n<span style=\"color: #ff0000;\">Family holidays</span>\r\n\r\n<span style=\"color: #ff0000;\">Fast food establishments</span>\r\n\r\n<span style=\"color: #ff0000;\">Seasonal items at Trader Joe\'s</span>\r\n\r\n<span style=\"color: #ff0000;\">Free samples offered at banks, Starbucks etc.</span>\r\n\r\n<span style=\"color: #ff0000;\">Restaurants with vast menu items</span>\r\n\r\n<span style=\"color: #ff0000;\">Meals that have a lot of “fixings” like a potato bar, ice cream sundae bar, or BBQ.</span>\r\n\r\n&nbsp;\r\n\r\nTry asking yourselves these questions next time you’re faced with food FOMO:\r\n\r\n&nbsp;\r\n<ol>\r\n <li>Is this a real or perceived food scarcity?</li>\r\n <li>Is your body physically hungry right now?</li>\r\n <li>What is driving your decision to eat right now?</li>\r\n <li>Is this food readily available to me or is this a special or seasonal food that only comes around once in awhile?</li>\r\n <li>Am I stuck in dieting mentality right now, which is telling me to restrict calories or limit what foods I eat?</li>\r\n</ol>\r\n&nbsp;\r\n\r\nQuestion your food FOMO and recite mantras that keep you in “abundance” mindset instead of “scarcity” mindset.  Mantras might include: “I place no restrictions on myself around food therefore this food will always be available to me”, or “I will listen to my body and trust that I will know when I’ve had enough to eat”.  Feel free to pick your own incantation that makes sense for you but be sure to have an empowering, reassuring slant to it to assuage you of your food FOMO.\r\n\r\n&nbsp;\r\n\r\nWhen have you experienced food FOMO?  How have you dealt with it?  Sound off below!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/03/food-fomo.png\"></div>\";s:10:\"post_title\";s:22:\"Do you have Food FOMO?\";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:9:\"food-fomo\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:48:\"\nhttp://jennyedencoaching.com/psychology-buffets\";s:13:\"post_modified\";s:19:\"2017-03-28 11:57:21\";s:17:\"post_modified_gmt\";s:19:\"2017-03-28 15:57:21\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1677\";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:1940;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-08-09 13:49:16\";s:13:\"post_date_gmt\";s:19:\"2017-08-09 17:49:16\";s:12:\"post_content\";s:2923:\"<h1>With special guest Stasha Washburn, The Period Coach</h1>\r\n<iframe src=\"https://www.youtube.com/embed/lI1GALjLqx0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n\r\nIt’s time to pull the veil on a topic women don’t talk about enough: Our menstrual cycles!\r\nBut guess what?\r\nFood and Mood often go hand-in-hand with our cycles and on this episode of Food Mood Attitude I have an expert to talk to us all about it!\r\n\r\nMeet Stasha Washburn\r\n\r\nStasha is The Period Coach. Her Life Vision is to end the taboo of menstruation, so no big deal. Stasha is changing the conversation of periods from whispers in the ladies room to empowered public discussions. Join Stasha in her amazing FB group, The Red Circle: Lady Business, a Powerful Positive Period place. Stasha has a BA in Dance, as well as her Holistic Health Coaching Certification. Working with women to balance their hormones, she’s now decided to take over the world by helping women heal their relationship with their cycles through her various programs.\r\n\r\nIn this episode we’ll discuss:\r\n\r\nHow food affects our cycle PMS and mood swings!\r\nHow we can eat WITH our cycle so we\'re focusing on addition not deprivation.\r\nAnd all about charting, so you know where you are in your cycle at any given time\r\nHow to Connect women to their Cycle more\r\n\r\nI don\'t know of anyone who\'s bring the practical science in, hormonal balance and brain chemistry into connection with the \'woo\' the emotional and energetic balance, like Stasha so be sure to join us this Tuesday, August 8th for an illuminating and eye-opening conversation\r\n\r\n“Because PMS is most often just a shift in food away from being gone!”\r\n\r\nYou can find Stasha online at:\r\n\r\nFacebook.com/StashaWashburn\r\nInstagram.com/StashaWashburn\r\n\r\nThePeriodCoach.com\r\n\r\nAnd you don’t want to miss Stasha’s FREE GIFT for all the viewers! https://www.theperiodcoach.com/8-foods-to-defeat-pms/\r\n\r\nYour host:\r\n\r\nJenny Eden Berk is a Certified Eating Psychology Coach, Body image mentor, International Speaker and Best selling Author of the book, The Body Image Blueprint. She is the founder of Jenny Eden Coaching, a practice devoted to helping women, men and teens heal their relationship with food and their bodies. She specializes in unique binge eating cessation techniques and mindful eating practices. She resides in Boston with her husband, 3 young daughters and in addition to coaching and writing she loves to cook, entertain, travel, as well as practice hot yoga and kettlebell training.\r\n\r\nwww.jennyedencoaching.com\r\n\r\nTo order the book: http://amzn.to/2pBKPyU\r\n\r\nFacebook: https://www.facebook.com/jennyedencoaching/\r\nWellness Warriors Facebook group: https://www.facebook.com/groups/1738140356456267/\r\nTwitter: https://twitter.com/coachjennyeden\r\nInstagram: https://www.instagram.com/coachjennyeden/\r\nPinterest: https://www.pinterest.com/coachjennyeden/pins/\";s:10:\"post_title\";s:29:\"Food Mood Attitude Episode #3\";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:\"food-mood-attitude-episode-3\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-08-09 13:49:16\";s:17:\"post_modified_gmt\";s:19:\"2017-08-09 17:49:16\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1940\";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:2136;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-12-20 18:08:00\";s:13:\"post_date_gmt\";s:19:\"2017-12-20 23:08:00\";s:12:\"post_content\";s:5206:\"<img class=\"aligncenter wp-image-2137 size-medium\" title=\"Why we eat stale cookies\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/12/Why-youeat-the-cookies....even-when-theyre-stale-300x300.png\" alt=\"stake cookies - why we still eat them\" width=\"300\" height=\"300\" />\r\n\r\n&nbsp;\r\n\r\nHave you ever taken a bite of something you have been eagerly anticipating to eat and much to your disappointment it doesn\'t taste good at all?  Have you ever then continued to eat the said food item IN SPITE of the fact that it didn\'t taste good.  Have you ever then chastised yourself for eating something, beyond what your body needed or wanted despite it not tasting good?\r\n\r\nIf so - you are definitely in good company.\r\n\r\nWhy do we do this?  What could possibly cause us to eat food or a meal that we literally find distasteful or flavorless or even stale?\r\n\r\n&nbsp;\r\n<h1>It\'s called Food Scarcity mindset.</h1>\r\n&nbsp;\r\n\r\n<a href=\"http://jennyedencoaching.com/why-stop-dieting-tips\">Food scarcity mindset</a> is something that is internalized into our psyche at a young age.  It\'s often false and self-imposed.  Examples of false and self-imposed scarcity:\r\n\r\n&nbsp;\r\n\r\n1. You enroll or try several different types of diets each year - each with their own sets of rules, restrictions and/or regulations\r\n\r\n&nbsp;\r\n\r\n2. You have been told to finish your plate always because of people who are starving in other parts of the world or in your own community\r\n\r\n&nbsp;\r\n\r\n3. You feel guilty wasting food and/or feel guilty spending money on food and then wasting it\r\n\r\n&nbsp;\r\n\r\n4. You often create random food rules on yourself (I\'ll only have 3 bites) and then break or extend those rules much to your chagrin\r\n\r\n&nbsp;\r\n\r\n5. You are filled with a sense food morality - the idea that certain foods are good or bad and you are thus good or bad for eating said foods\r\n\r\n&nbsp;\r\n\r\n6. You worry that if you don\'t take advantage of this special food or treat you may never have it again (dieting mentality)\r\n\r\n&nbsp;\r\n\r\nSo, if you resonated with one or more of these examples, it\'s likely you have been or are steeped in a scarcity versus an abundance mindset.\r\n\r\n&nbsp;\r\n\r\nSo, here you are, finally allowing yourself to have pizza after all of these months of restriction (self-imposed or through a diet program).  You taste the pizza and it\'s a huge disappointment.  The cheese to sauce ratio is all wrong.  The crust is soggy and it the cheese has no stringiness to it. (major bummer!).  But, since it\'s been so long since you\'ve had pizza, AND since you\'re likely to restrict yourself again come Monday, you just go ahead and keep eating it anyway.  You keep hoping that the second or third bite might be better knowing all the while that you\'re taking in calories that are not even worth it to you.  How many of you are nodding your heads right now.  Eureka!\r\n\r\nWhy else would we continue to keep eating something that doesn\'t even taste good?\r\n\r\n&nbsp;\r\n<h1>The \"Its there so I eat it\" Syndrome</h1>\r\n&nbsp;\r\n\r\nQuite simply you will continue to eat something that is in front of you simply because it\'s there, even if it tastes crappy or stale!  Brian Wansink, author of the book, Mindless Eating, did a food psychology study on this. He and his researchers divided  movie goers into two groups.  Group 1 received a small bucket of 3 day old stale popcorn while the other group received a large bucket of 3-day old stale popcorn.  At the end of the movie researchers found that the group with the larger bucket of stale popcorn ate 30% MORE popcorn than the group with the small bucket despite it being stale!  Bottom line: <a href=\"https://app.convertkit.com/landing_pages/263580?v=6\">If it\'s there you will eat it.</a>\r\n\r\n&nbsp;\r\n\r\nFinally, there is a 3rd reason why we might continue to munch on a snack or meal, that doesn\'t taste good and doesn\'t seem to serve you in any way.\r\n\r\n&nbsp;\r\n<h1>Social pressure</h1>\r\n&nbsp;\r\n\r\n<strong>Example</strong>: Your co-worker invites you to dinner and makes her speciality meal, which happens to be very under-seasoned and emanating a smell that slightly reminds you of dog poo.  You taste it and your fears are confirmed.  This meal is going to suck.  But, you eat it anyway, or some of it at least.  Why?  Because you don\'t want to hurt her feelings and everyone else seems to love it so you mightily press on, despite being full and not at all enjoying it.\r\n\r\n&nbsp;\r\n\r\nSo, next time you feel guilty, confused or worried that you\'re eating something that you don\'t even like - take comfort in the good reasons why we do this.  Understand the role that dieting mentality and false scarcity brings to this phenomenon and construct your environment in a way that will at least prevent the \"its there so you eat it\" syndrome.  I created a <a href=\"https://app.convertkit.com/landing_pages/263580?v=6\">step-by-step worksheet</a> on exactly how to do this and you can access it by <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https://app.convertkit.com/landing_pages/263580?v=6\">clicking here</a>!</span>\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/12/stale-cookies.png\" /></div>\";s:10:\"post_title\";s:46:\"Why you eat Cookies....even when they\'re stale\";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:17:\"eat-cookies-stale\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-12-20 18:30:09\";s:17:\"post_modified_gmt\";s:19:\"2017-12-20 23:30:09\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=2136\";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:\"1\";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:166;s:13:\"comment_count\";i:0;s:15:\"current_comment\";i:-1;s:11:\"found_posts\";s:2:\"55\";s:13:\"max_num_pages\";d:14;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:\"a570cb2b318d7843337f3e98fab5e4c2\";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`)

Improve your relationship with food!

 

 

I know, I know,  you don’t get it;  You get along with everyone and have such good friends – so why does your relationship with food have to be so fraught, right?  Despite your easy going disposition and popularity in your communities  when it comes to food you two just can’t seem to get along.

I want to be honest even though I’m considered a “food therapist” and work with people all over the world helping them to develop a better relationship with food, I didn’t always have such a healthy relationship with food myself. In fact, I struggled for most of my adult life. It wasn’t until the last 3 years where I finally turned inward and learned how to trust my own body wisdom, stopped chronic dieting and learned to have an amazing and joyful relationship with food. You can have this too!

Let me share with you 5 ways to improve your relationship with food starting NOW!

1. Stop eating when you’re distracted! When you eat while driving, watching TV, or even surfing the internet, you’re not totally present or aware of eating. This can cause us to be also unaware of when we’re naturally full and can stop eating. It takes 20 minutes for our brains to get the message that its full. When you’re eating “on the go” or in a distracted way, it’s common to overeat. So, try making EATING the only activity. It will be hard at first but you can do it! Start with just a undistracted snack and go from there.

2. Get in touch with PLEASURE again. Guess what? As a species, humans seek pleasure and avoid pain. We’re so lucky to be a species where we can derive pleasure from eating and flavors….so take the time to savor your food and notice the different flavors and textures on your tongue. We have lived in a restrictive dieting culture for so long that many of us have lost touch with allowing ourselves to enjoy different foods without guilt! I’m giving you permission to do so! Let me know how it goes!

3. Choose macronutrient balanced foods – Aim to have a complex carb (veggie, fruit, whole grains) Lean protein (chicken, fish, eggs, tofu) and a healthy fat (avocado, nuts/seeds, full-fat yogurt, salmon) for every meal and snack. When you give your body what it truly needs in terms of balance, it will reward you with reducing the need to binge or crave or overeat. Even if you end up eating something more unhealthy – enhance that choice with some of the foods I just described. You can then have the best of both worlds because you get the treat you’re craving and you reduce your chance of binging more on that food because you’re buffering it with healthy enhancements.

4.Write a pleasure inventory. Write down every single thing that gives you happiness, joy and satisfaction big and small. Why? Well, when we eat sugary, salty, processed or fatty foods, tons of DOPAMINE is released in your brain, and the reward centers in the brain light up creating a feedback loop of you wanting more and more of that food. Employees in the food manufacturing business call this the “Bliss Factor” for the consumer and it’s why so many of us struggle! But guess what? We can actually generate our own natural dopamine! We can do it by pursuing lots of items on your pleasure inventory. This is an exercise that I do with my one-on-one clients and works beautifully. When they find they are struggling, they whip out their list and aim to do 2-3 things on that list. If, afterwards they still want that food, I give them full permission to eat it as long as they….

5. Eat mindfully and own the decision! Put the said food on a plate or in a bowl. Sit down at the table and close your eyes. Take 2-3 deep breaths to get your body in a relaxation response and aim to chew 10-15 times before swallowing. Notice how your body feels before, during and after each bite. Put your fork down between bites. Enjoy and savor it!

Let me know which of these you try and how it helps!

Related Post:  What Money and Food have in Common

In the meantime, continue the healing by downloading my 6-part video training on ending emotional eating.

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