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Jenny Eden Coaching

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src=\"http://jennyedencoaching.com/wp-content/uploads/2017/06/What-Money-and-Food-have-in-common.png\" alt=\"money and food\" width=\"800\" height=\"800\" /></h1>\r\n<h1>What is your relationship with money like?</h1>\r\nDo you see any correlation between your relationship with eating and spending money?\r\n\r\nWe often talk about “being in relationship” with someone or something: Our relationship with our spouse, with food, with our bodies, and yes even with money. And when we talk about being in relationship it really just means the way we feel, think and communicate around that topic or with that person. Like any relationship, feelings ebb and flow and change over time. Sometimes the relationship deepens, sometimes it sours and sometimes it has us feeling conflicted. But, most relationships are delicate and require ample communication, respect and trust. Today I want to talk about the similarities between how we relate to money and to food. You may be surprised at the commonalities and how we show up in relationship to both the same way. Do you agree? I look forward to your comments below.\r\n\r\n&nbsp;\r\n<h1>Scarcity vs. Abundance</h1>\r\nAs with money, the term of scarcity with food brings about great anxiety. And in times of economic downturns or recessions, there might not only be scarcity with money and jobs but likely also with nutritious food. Unlike with money, however, scarcity with food can sometimes be a psychological or self-prescribed phenomena by way of extreme dieting. Done enough times, self-prescribed scarcity with food can become a precursor for binge eating and an overall mistrust around food and one\'s ability to bring nutritional balance into their lives.\r\n\r\n&nbsp;\r\n<h1>Budgeting</h1>\r\nMany people who have ever dieted see calories as a budget that they have to spend on food and drink per day, much like a monetary budget. One thereby needs to decide where to “spend” or “save” that money or those calories and if the purchase was a sound investment (into their bodies or bank accounts). Unlike micromanaging money, however, micromanaging calories can lead to tremendous angst and can shut off our ability to derive pleasure from food.\r\n\r\n&nbsp;\r\n<h1>Excitement, Freedom and Pleasure</h1>\r\nHave you ever had a windfall of money come your way unexpectedly by way of a bonus or scratch card? Your heart may soar, excitement builds and fantasies arise about how you’ll spend, save or allocate that money. Now imagine that feeling arising from an unexpected neighbor popping by with a batch of fresh homemade chocolate chip cookies. Or the pleasure derived when a delicious cold drink is served to you on a beach. With both money and food, there is the opportunity for feelings of excitement, joy and pleasure. Sadly, however, like money that feeling of bliss is often tainted by our own conflicted feelings about that food or complications that can arise from eating it. The pristine moment of pleasure is interrupted by our own narrative and stories around the choice to eat or drink it much like the way we feel with an indulgence purchase. It\'s a mixture of both pleasure and guilt. This speaks much more about our societal views on indulgence, hedonism and pleasure than anything else but no less plays a role in dampening our experience.\r\n<h1>Investments</h1>\r\nInvestments in your long term financial health or long-term investments into your physical health and longevity by way of what you eat.\r\n<h1>Waste</h1>\r\nWe can draw correlations between terms like “you’re just throwing away money” or “That was a complete waste of money” or “Money doesn’t grow on trees!” (like food) with the type of food waste and guilt associated with that that occurs in restaurants and our households daily. The concept of waste or unnecessary use of commodities is a charged area for many of us and speaks to a larger socio-economic and environmental issue in our society.\r\n\r\n&nbsp;\r\n\r\nDoes our relationship with money mirror our relationship with food? What have you noticed in yourselves about this topic? What other ways do you see connections between money and food?\r\n\r\nSound off below!\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/06/money-and-food.png\" /></div>\";s:10:\"post_title\";s:34:\"What Money and Food have in Common\";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:\"money-food-common\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-06-21 08:12:15\";s:17:\"post_modified_gmt\";s:19:\"2017-06-21 12:12:15\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1870\";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:\"2\";s:6:\"filter\";s:3:\"raw\";}i:1;O:7:\"WP_Post\":24:{s:2:\"ID\";i:2233;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2018-02-19 13:59:08\";s:13:\"post_date_gmt\";s:19:\"2018-02-19 18:59:08\";s:12:\"post_content\";s:3032:\"Meet Nori and Hazel.\r\n\r\n<img class=\"aligncenter wp-image-2234 size-full\" src=\"http://jennyedencoaching.com/wp-content/uploads/2018/02/norihazel.jpg\" alt=\"why do my cats act like dogs?\" width=\"480\" height=\"640\" />\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nThese gorgeous sisters are the newest addition to our household and we love them so much. They do everything together. But their favorite activity of all is to eat and eat with utter abandon. Unlike other cats I\'ve had in my life, these 2 mean business. They will literally eat anything I put in front of them including my spicy cashew korma and even devour marinara sauce. They climb the tables, lick the butter off our bagels if we don\'t act fast and generally create havoc at the dinner table not unlike a dog would during a family meal.\r\n\r\n&nbsp;\r\n\r\n[caption id=\"attachment_2236\" align=\"aligncenter\" width=\"480\"]<img class=\"size-full wp-image-2236\" src=\"http://jennyedencoaching.com/wp-content/uploads/2018/02/norihazelmarinara.jpg\" alt=\"\" width=\"480\" height=\"640\" /> Loving their marinara sauce[/caption]\r\n\r\n&nbsp;\r\n\r\nIt got me thinking about what a peaceful existence kitties have with respect to food and exercise. Unlike humans who obsess over how and what we eat, these feline babes just know what to do naturally and take it all in stride. Most importantly, they just live out their lives and appreciate every second that they are eating.\r\n\r\nWouldn\'t it be amazing if we all took some pointers from these Siberian beauties around what eating and exercise really are meant for?\r\n\r\nBelow are 9 important things my kittens taught me about eating and exercise.\r\n\r\n&nbsp;\r\n<h2>1.They purr while they eat - we should all be that happy when we eat.</h2>\r\n&nbsp;\r\n<h2>2.They eat with abandon and without worrying what other people think.</h2>\r\n&nbsp;\r\n<h2>3.They use their powerful sense of smell to determine whether or not they should eat it.</h2>\r\n&nbsp;\r\n<h2>4.They don’t agonize over the kitten chow vs. the purina, they’ll eat whatever looks good to them.</h2>\r\n&nbsp;\r\n<h2>5.They know when to start eating and when to stop naturally.</h2>\r\n&nbsp;\r\n<h2>6.They don’t eat standing up, eat too fast or feel bloated after.</h2>\r\n&nbsp;\r\n<h2>7.They’re secretly laughing at people who diet. They know what’s up.</h2>\r\n&nbsp;\r\n<h2>8.They play for exercise and never pay high prices for a gym.</h2>\r\n&nbsp;\r\n<h2>9.They don’t eat when they are stressed. (can you even imagine?).</h2>\r\n&nbsp;\r\n\r\nI think we can all learn a lot from our non-human friends.  As animals we all have the unique ability to intrinsically know how to nourish ourselves, how much to eat and when to stop.  In order to get there, we need to wade through the external noise and muck that has infiltrated that in-born ability that we had early on as babies and toddlers and get back in touch with communicating with, listening deeply to and respecting our bodies through food and movement.\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2018/02/nori-and-hazel.png\"></div>\r\n\";s:10:\"post_title\";s:55:\"9 things my kittens taught me about eating and exercise\";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:39:\"9-things-kittens-taught-eating-exercise\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2018-02-19 14:43:34\";s:17:\"post_modified_gmt\";s:19:\"2018-02-19 19:43:34\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=2233\";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:2;O:7:\"WP_Post\":24:{s:2:\"ID\";i:2254;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2018-03-05 15:19:25\";s:13:\"post_date_gmt\";s:19:\"2018-03-05 20:19:25\";s:12:\"post_content\";s:11486:\"<img class=\"aligncenter size-full wp-image-2256\" 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:3;O:7:\"WP_Post\":24:{s:2:\"ID\";i:2002;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-10-12 09:38:43\";s:13:\"post_date_gmt\";s:19:\"2017-10-12 13:38:43\";s:12:\"post_content\";s:3328:\"<img class=\"aligncenter size-full wp-image-2003\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/10/My-Top-10-Favorite-Food-Items-from-Trader-Joes.png\" alt=\"Trader Joes top 10\" width=\"800\" height=\"800\" />\r\n\r\n&nbsp;\r\n\r\nOk, so I have a thing for Trader Joes: the friendly, helpful staff, the unique food products (especially holiday items!) and the overall down-to-earth vibe (and prices) really makes this grocery store one of my favorites. Today, I thought I\'d share with you my top 10 favorite items from them and hope that you have one near you to take advantage!\r\n\r\nFeel free to print out this list for your next shopping excursion and let me know what you think about each item!\r\n\r\n&nbsp;\r\n<h1>1. Soycutash</h1>\r\n&nbsp;\r\n\r\n(freezer section) I love this medley of soybeans, corn and peppers and often use it as a base for my meal. I add veggie meatballs and some tomato sauce and I\'ve got a ridiculously easy, quick, protein and fiber rich dinner.\r\n\r\n&nbsp;\r\n<h1>2. Roasted corn</h1>\r\n&nbsp;\r\n\r\n(freezer section) Sometimes I\'ll add this to top off my meal. It\'s got that really delicious authentic grilled corn taste and can be microwaved in 4 minutes.\r\n\r\n&nbsp;\r\n<h1>3. Masala Veggie Burger</h1>\r\n&nbsp;\r\n\r\n(freezer section) If you love Indian food, this vegetarian burger should be on your list ASAP. It\'s got a deep, sweet and complex flavor that I absolutely love, on it\'s own or with veggies.\r\n\r\n&nbsp;\r\n<h1>4. Melodious blend</h1>\r\n&nbsp;\r\n\r\n(freezer section) This is simply lentils, garbanzos, and tomatoes are drizzled with a splash extra virgin olive oil and sprinkled with sea salt. Add fish or chicken to it or have it alone as a main vegetarian meal.\r\n\r\n&nbsp;\r\n<h1>5. 10-minute Farro</h1>\r\n&nbsp;\r\n\r\nIf you\'ve ever made Farro before (and I highly recommend you try it if not) you know that it often takes 30-40 minutes to make it on the stove top. Trader Joes has a 10-minute version that is every bit as tasty and nutritious. Highly recommended as a complex-carb base for a lunch or dinner. Sometimes I\'ll make it as a base for a salad, add beans, cucumber and an incredible dressing and voila, another quick and nutrient-dense meal.\r\n\r\n&nbsp;\r\n<h1>6. Frozen Organic Brown Rice</h1>\r\n&nbsp;\r\n\r\nSame idea as the Farro but made in the microwave in literally 3 minutes. Use it with stir fry, in salads or alone with some grilled chicken and veggies.\r\n\r\n&nbsp;\r\n<h1>7. Baked tofu</h1>\r\n&nbsp;\r\n\r\n(refrigerator section) I buy this when I\'m too lazy to make my own tofu. It comes in a plastic container and is fully cooked and marinated and ready to add to a meal or snack.\r\n\r\n&nbsp;\r\n<h1>8. Soy-vay Island</h1>\r\n&nbsp;\r\n\r\n(condiments aisle) This is an amazingly delicious soy-sauce based condiment that I use on everything.\r\n\r\n&nbsp;\r\n<h1>9. Wasabi Hummus</h1>\r\n&nbsp;\r\n\r\n(refrigerator section) Need I say more?\r\n\r\n&nbsp;\r\n<h1>10. Butternut Squash parmigiana</h1>\r\n&nbsp;\r\n\r\n(frozen section) One of their amazing Fall limited time specialty items.\r\n\r\n&nbsp;\r\n\r\nTell me: What did I leave out that you love at Trader Joes?\r\n\r\n&nbsp;\r\n\r\nSpeaking of butternut squash - I\'ve got a really autumn-tastic <a href=\"http://jennyedencoaching.com/recipes/butternut-squash-grilled-sourdough\">recipe of the week</a> for you featuring my favorite squash. 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src=\"http://jennyedencoaching.com/wp-content/uploads/2018/03/estee-janssens-551009-unsplash.jpg\" alt=\"Food at work\" width=\"2992\" height=\"2000\" />\r\n\r\n&nbsp;\r\n\r\nIts 1:30pm and I’ve just come back from my extended lunch hour at my sales assistant job at New York Magazine. I know what to expect and as always, I’m not disappointed. You see, the sweet and generous receptionist for the almost year I worked there there always left each sales assistant 2-3 little pieces of chocolate on our chairs after lunch as a little treat. I got used to this. I started to expect it and look forward to it. One day, I came back from lunch and was shocked and dismayed to see there was no chocolate there. I went to find out what went wrong, what happened and why I wasn’t getting my post-lunch “fix.” Much to my chagrin, I learned that the receptionist was out sick that day. Did she have no idea at the repercussions of this? So insensitive! Feeling agitated and unsatisfied I headed to the vending machine on the 2nd floor and grabbed a chocolate bar and followed through with the food script that had been presented to me on day one and that I now could not shake. Looking back, I knew I had become beholden to this daily treat even though I was no longer hungry after lunch and definitely didn’t need it. In fact, had it never been presented to me in the first place, I would have been none the wiser.\r\n\r\nMany of us struggle with eating in the work environment. We may eat more or differently than we do at home. We may stress eat or eat distractedly. We may ignore hunger cues due to the busyness and or cadences of the day or due to the office culture. In this article, I hope to outline some of the common causes for this and then, of course, what we can do about it.\r\n\r\n&nbsp;\r\n<h1>6 reasons why we overeat or stress eat in the office</h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><strong>Our Mirror neuron</strong></h2>\r\n&nbsp;\r\n\r\nAs social beings, we will often instinctively mirror or mimic what another person we are with is doing.  So, if they scratch their nose, we might automatically scratch our noses too. This shows up in our eating style too. We will mimic what we see others doing in general and definitely at an office setting. If the boss is eating in meetings, than we feel at liberty to do so also. But, if no one is eating, we can be stuck waiting hours before we can honor our hunger. Maybe once we can finally access food, we’re so hungry that we end up eating fast and whatever is around rather than a carefully laid out plan for a balanced and nourished snack to help fuel you for the rest of the work day. Or we raid the vending machine.\r\n\r\n&nbsp;\r\n<h2><strong>Availability</strong></h2>\r\n&nbsp;\r\n\r\nOften times there are foods available to us that may not be as common at home. We may see shared common space with leftover cakes, pies, and candy from halloween brought in by co-workers. We may have our boss order in subs for everyone for a meeting. We may be coaxed into an after-work drink with a colleague. We want to fit in, to not be different or eat differently than that of the office culture so we comply or share in that food experience with our co-worker despite it not really working for us. Plain and simple, there is a lot of availability to certain foods that is alluring and undeniable.\r\n\r\n&nbsp;\r\n<h2><strong>Stress</strong></h2>\r\n&nbsp;\r\n\r\nWe use food to relieve stress. Do you ever feel stressed at work? Are you ever on a deadline or work through lunch? There is so much nuance at work regarding our work ethic, office culture and our ability to create self-care there that sometimes our most basic needs get thrown under the bus. I remember at one job I had in my 20’s being so busy and so stressed that I didn’t even feel like I could take a break to pee! I just suffered through it. Some people will end up NOT eating all day and then completely break down at the end of the day and hit a fast food establishment on their way home. Others will deal with the stress by making spontaneous choices just to get something in their stomach. So, whereas with enough balance, eating rhythm and planning you might have that avocado toast and green smoothie, when we’re stressed and busy, we can snarf down a few easy pieces of pizza instead, or hit the break room where you know there are some cookies and soda. Your body nonetheless sees both of these options as a stress response and will further hinder your ability to relax and stay grounded.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><strong>Proximity of food </strong></h2>\r\n&nbsp;\r\n\r\n\"If it’s there you’ll eat it.\" Studies have been done on proximity and access to food and human beings eating more of it as a result, irrespective of hunger. So, if there is one jar of candy on your desk, unwrapped (like jelly beans) you are far more likely to eat handfuls of it than lets say tootsie rolls, in a jar, up on a shelf, near a coworkers desk. The very proximity and easy access to the jelly beans (no need to unwrap them) will cause us to eat far more than the further away and wrapped candy.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><strong>Time of day</strong></h2>\r\n&nbsp;\r\n\r\nOur blood sugars naturally drop around the 2-4pm range during the day. As such we seek energy. Most of us don’t have the time or liberty take a nap at the office so we hit the vending machine or crave carbs and therefore eat carbs. Besides, where is the brussel sprout and strawberries vending machines?  You can see how that can end up being an ongoing problem.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><strong>Habit</strong></h2>\r\n&nbsp;\r\n\r\nNow we can re-visit to my two little pieces of chocolate each day after lunch at new York Magazine. Because I had inadvertently developed the food script, or habit of eating this chocolate every day, at the same time and under the same circumstances, my brain started to expect it and CRAVE it. While the sweet office receptionist was trying to be kind and bring joy to the office, it ended up leaving me totally hooked and ultimately disempowered.  In many ways that I ended up seeking it out an alternative way, to follow the habit and food script that I had come to love. What food scripts have you developed in your own office setting?\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1>Solutions for eating empowerment in the work and office environment.</h1>\r\n&nbsp;\r\n<h2><strong>Pre-plan</strong></h2>\r\n&nbsp;\r\n\r\nStash macronutrient balanced foods and snacks in your drawer, bag and in the office fridge (if you have). Write out a plan for the day and use it as a guide or blueprint to remind you to eat and take breaks during the day.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2>Drink water throughout the day and take mini-snack breaks.</h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><strong>Take mindfulness breaks</strong></h2>\r\n&nbsp;\r\n\r\nThis is particularly helpful if you do tend to get stressed or distracted at work. Close the door, go outside or even to a bathroom stall and take 2-5 minutes to focus on your breath and to ground yourself and be mindful of what is going on with you, what you need and how your body is feeling.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><strong>Use movement to combat late afternoon tiredness</strong></h2>\r\n&nbsp;\r\n\r\nEven walking up and down some stairs to see a coworker rather than calling him or her can help break the food script and serve to give you more energy.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><strong>Use <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https://app.convertkit.com/landing_pages/263580?v=7\">location organization</a></span> </strong></h2>\r\n&nbsp;\r\n\r\nHelp plan for and anticipate your challenging times of day. If you know that the office break room is triggering for you, avoid it or take a different path that circumvents visiting that spot. Make sure there are plenty of balanced and nourishing foods on hand, right within your grasp or nearby to grab when you need something to eat. This can’t be done spontaneously. Part of eating empowerment means anticipating and planning for your day in advance, by knowing your hunger, knowing your triggers and your food scripts and planning accordingly.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><strong>Bring food that you like to eat in for everyone</strong></h2>\r\n&nbsp;\r\n\r\nCommand the food narrative at the office. Be part of the solution by taking the lead.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nWhat else do you do to feel empowered around your eating in the workspace. What have been your biggest challenges and best assets or strategies that have helped you.\r\n\r\nI’d love to hear your thoughts and ideas and experiences in the comments section below!\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2018/03/work.png\" /></div>\";s:10:\"post_title\";s:59:\"6 reasons why you overeat at Work (and what to do about it)\";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:23:\"7-reasons-eat-need-work\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2018-03-27 12:28:35\";s:17:\"post_modified_gmt\";s:19:\"2018-03-27 16:28:35\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=2288\";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: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\";}i:2;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1005;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2016-06-15 13:10:21\";s:13:\"post_date_gmt\";s:19:\"2016-06-15 17:10:21\";s:12:\"post_content\";s:1925:\"<h1><a href=\"http://jennyedencoaching.com/categoryblogs/what-kind-of-eater-are-you/what-kind-of-eater\" rel=\"attachment wp-att-998\"><img class=\"aligncenter size-full wp-image-998\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/06/What-kind-of-Eater-e1466010005280.jpg\" alt=\"what kind of eater are you?\" width=\"300\" height=\"300\" /></a></h1>\r\n<h1></h1>\r\n<h1><strong>What Kind of Eater are YOU? Volume? Grazer? Binger?</strong></h1>\r\nAs you probably know by now, I am quite fascinated with the psychology of eating and who we are as eaters. Because of that I developed a little (non-scientific) quiz to get a better understanding of who you are as an eater and what drives you to eat. I hope you find this quiz informative, helpful and fun. Please share with others. I can\'t be the only one interested this much in food and eating, can I?\r\n\r\nIn my 14 years in practice I have seen all different types of eaters and I\'m fascinated by all of them.  Just like there are no cookie-cutter people, there are also no cookie-cutter eaters (no pun intended).   Find out of you\'re a:\r\n\r\nCarb-craver\r\nNight Eater\r\nVolume Eater\r\nEmotional Eater\r\nHybrid\r\nMeal-Skipper\r\nGrazer\r\nFast Eater\r\nMindful and Slow Eater\r\nExuberant foodie!\r\n\r\nTake the quiz below and let me know in the comments section what your result was! Thanks!\r\n<div class=\"quizz-container\" data-width=\"100%\" data-height=\"auto\" data-quiz=\"195170\"></div>\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: 1; z-index: 8675309; display: none; cursor: pointer;\">Save</span>\r\n<div class=\"quizz-container\" data-width=\"100%\" data-height=\"auto\" data-quiz=\"195170\"></div>\r\n<script src=\"//dcc4iyjchzom0.cloudfront.net/widget/loader.js\" async></script>\";s:10:\"post_title\";s:27:\"What Kind of Eater Are YOU?\";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:25:\"what-kind-of-eater-volume\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2016-12-21 13:55:47\";s:17:\"post_modified_gmt\";s:19:\"2016-12-21 18:55:47\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1005\";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:\"7\";s:6:\"filter\";s:3:\"raw\";}i:3;O:7:\"WP_Post\":24:{s:2:\"ID\";i:2158;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2018-01-09 09:08:44\";s:13:\"post_date_gmt\";s:19:\"2018-01-09 14:08:44\";s:12:\"post_content\";s:5434:\"I planned a special day with my daughter this past weekend.  This is something I like to do with all 3 of my girls so that I can have some bonding time with them and share in an experience with them.  When I asked my 12 year old what she wanted to do, she remembered a time we went to a unlimited chocolate buffet in Boston and asked if we could go there together.\r\n\r\nMy first reaction was:\r\n\r\n&nbsp;\r\n<h2>OMG, I am so excited to do this with her.  The desserts are amazing and there is always a really fun theme too.</h2>\r\n&nbsp;\r\n\r\nMy second thought was:\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2> OMG, I\'m totally not stressed out about this. And this is a fairly new phenomenon for me.</h2>\r\n&nbsp;\r\n\r\nYou see, If she had asked me in the past to do this I would have prepared for 2 weeks ahead by exercising even more than usual and basically starving myself for the same amount of time, just to give myself permission to partake in a little bit of the buffet.  I\'d be very judicious about what I would choose and would deny myself more than I\'d allow indulgences.  I\'d feel scared and guilty the whole time and worry about the consequences showing up a few days later on the scale.  I\'d be missing out on the entire experience with my daughter and just living in my head.\r\n\r\nI believed that even just looking at the buffet would turn me into a weight gain machine and I would avoid those situations at almost any cost.  I would not be excited for it but instead would be worried and mistrusting in myself that I could handle it and not overeat or binge.\r\n\r\nI recently learned one of the reasons why we always have room for dessert.  It has to do with sensory specific satiety.  As humans, our taste buds are actually quite sensitive and can saturate very quickly thereby leading us to continue eating in the false hope that our 30th bite will be as powerful, exciting and rewarding as our first.  It\'s just not possible.  And we actually need a refractory period before we can garner flavor bombs again inside our mouths.\r\n\r\nOne of the things that makes buffets so exciting, however, is the variety it can bring us.  The only thing that can regenerate our taste buds or have them respond at all after a period of time of eating is to introduce a new flavor component to the mix: something salty, sweet, bitter, sour, hot or savory.  This is one of the reasons why we always have room for dessert, even after a big meal.  Our taste buds are ripe for a new, sweet flavor after a savory meal and there can be a small jolt again in our gustatory region (mouths).  Alas, that too is short-lived and we will continue in vein to recapture the delight of that first 1 or two bites.\r\n\r\nSo, back to this Chocolate buffet.... Wanna see what we were facing?\r\n\r\n&nbsp;\r\n\r\n[caption id=\"attachment_2159\" align=\"alignleft\" width=\"480\"]<img class=\"wp-image-2159 size-full\" src=\"http://jennyedencoaching.com/wp-content/uploads/2018/01/choc-buffet.jpg\" alt=\"\" width=\"480\" height=\"640\" /> Donuts, Chocolate fountain and custards.[/caption]\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n[caption id=\"attachment_2161\" align=\"alignleft\" width=\"225\"]<img class=\"wp-image-2161 size-medium\" src=\"http://jennyedencoaching.com/wp-content/uploads/2018/01/choco-buffet-3-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" /> Fruit Loop Panna Cotta![/caption]\r\n\r\n[caption id=\"attachment_2162\" align=\"alignleft\" width=\"480\"]<img class=\"wp-image-2162 size-full\" src=\"http://jennyedencoaching.com/wp-content/uploads/2018/01/wall-of-donuts.jpg\" alt=\"\" width=\"480\" height=\"640\" /> Behold...the Wall of Donuts.[/caption]\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nBut, because I\'m now a relaxed and empowered eater, here\'s how I managed it.\r\n\r\n&nbsp;\r\n<h3>1. I honored my body and appetite by eating a macro-nutrient balanced lunch before going</h3>\r\n<h3>2. I checked out all the offerings <a href=\"http://jennyedencoaching.com/psychology-buffets\">at the buffet</a> before grabbing a plate so I could be clear and judicious about what I put on it so I\'d make sure I\'d truly enjoy it.</h3>\r\n<h3>3. I kept an abundance mindset and did not feel <a href=\"http://jennyedencoaching.com/food-fomo\">food FOMO</a> because I knew it was all available to me.</h3>\r\n<h3>4. I ate very slowly and mindfully allowing my mouth and tongue to truly notice and savor the flavors</h3>\r\n<h3>5. I checked in with my body and noticed when my taste buds were saturated and stopped when my body gave me the cues to stop</h3>\r\n<h3></h3>\r\nIt was a glorious experience!  I got to taste many different things and enjoyed every second of it but I also trusted myself to stop when I was sated and full and not go beyond that.  I didn\'t have to go beyond it because these foods are available to me any time I want.  I no longer and refuse to ever place arbitrary food rules and subjective portions on myself again.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nAnd it\'s made all the difference.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nWho wants to experience a freedom and peace around food like that?  Check out <a href=\"https://jennyedencoaching.lpages.co/services/\"><span style=\"color: #ff0000;\">my new 1:1 6-week Eating Empowerment Coaching package</span></a>.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2018/01/stale-cookies-1.png\"></div>\r\n\";s:10:\"post_title\";s:45:\"Emotional Eater to Empowered Eater in 5 steps\";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:39:\"emotional-eater-empowered-eater-5-steps\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:48:\"\nhttp://jennyedencoaching.com/psychology-buffets\";s:13:\"post_modified\";s:19:\"2018-01-09 10:25:33\";s:17:\"post_modified_gmt\";s:19:\"2018-01-09 15:25:33\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=2158\";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:2:\"32\";s:13:\"max_num_pages\";d:8;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:\"e2d71edeb3d8d774955096ce08b4b077\";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

Food Mood Attitude – Episode #6 with Lisa Suski

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allowfullscreen=\"allowfullscreen\"></iframe>\r\n\r\n&nbsp;\r\n\r\nListen, have you been wondering about essential oils but don’t know where to start or what to do with them? Tune in for an eye-opening interview with the amazing Toby Hana Lucas where we’ll chat about essential oil healing and so much more.\r\nOn this episode you’ll learn about:\r\n** Healing from endometriosis using essential oils, food and yoga\r\n** Kundalini yoga and how it can support your wellness journey\r\n** How traveling and taking risks can support a certain pillar of your health.\r\n<h1>\r\nOur guest:</h1>\r\nToby is a self-described professional giver. She is an explorer, an open heart and a warrior of love and wellness. Her journey on the road lead her to many adventures that has influenced her to share the wonders of life she\'s learned. After being diagnosed with Endometriosis, her travels took a sudden stop and the journey of connecting back to her body began. Through this experience, Toby studied Kundalini yoga, found the magic of essential oils and dug in deep to find what healing from the inside was all about. She helps bring awareness to how one feels in their body through kundalini yoga, meditation, reiki healing and essential oils.\r\nToby also speaks sign language and can read your body language so watch out!\r\nFind Toby and learn more about her!\r\nwww.blueopalwellness.com, and @tobyhana for instagram. www.facebook.com/blueopalwellness.com and www.facebook.com/tobyhanalucas\r\nYour host:\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\nwww.jennyedencoaching.com\r\nTo order the book: http://amzn.to/2pBKPyU\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:30:\"Food Mood Attitude, Episode #4\";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-4\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-08-31 09:37:13\";s:17:\"post_modified_gmt\";s:19:\"2017-08-31 13:37:13\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1967\";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:2246;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2018-02-26 12:23:32\";s:13:\"post_date_gmt\";s:19:\"2018-02-26 17:23:32\";s:12:\"post_content\";s:6278:\"<img class=\"aligncenter wp-image-2247 size-full\" src=\"http://jennyedencoaching.com/wp-content/uploads/2018/02/The-Downside-to-Mindful.png\" alt=\"Mindful eating downsides\" width=\"800\" height=\"800\" />\r\n\r\n&nbsp;\r\n\r\nI remember gleefully watching chick flicks with my friends in high school. We’d head to the supermarket first to pick out the junkiest and most delicious snacks ever to accompany our movie-watching binge. Make no mistake, we were junk food connoisseurs Mallow-mars for Sixteen Candles , Keebler fudge stripe cookies for Stealing Home and of course, cool ranch Doritos for Pretty in Pink and some coke to wash it all down. This was before I was a <a href=\"http://jennyedencoaching.com/i-was-a-professional-dieter\">full-time professional dieter</a>, of course.\r\n\r\nI’d like to believe it was my as-yet undeveloped palate that brought me to those foods time and again. But I know it was so much more. It was the gestalt of the moment in time for me: The bonding time with my friends, the ritual of being surrounded by junk food while we watched junky movies and just blissed out in our own distracted yet joyful company together. We’d dish out all of our teenage angst energy together and wash it down with a b-grade movie and some processed food and forget our hormone-fueled problems, at least for a little while.\r\n\r\nAs I got older and learned how much I loved simple, natural, unprocessed foods and vegetables, whole, plant-based balanced meals became my staple with only the occasional bout of late-night skittles-binging or dance with a box of sunchips.\r\n\r\nBut, there were foods that I felt were forbidden to me, because of the rules I had placed on myself as a chronic dieter. There were foods that I felt had to be hidden from me lest I have one and crack open that door that I had worked so hard to stay shut as an erratic emotional eater.\r\n\r\nBut now I know better. Now I realize that by slamming shut those “bad” foods I only invited them more deeply into my psyche and desired them even more.\r\n\r\nWhen I finally adopted an intuitive and mindfulness based way of eating, so many things shifted for me.\r\n\r\n&nbsp;\r\n\r\n<hr />\r\n\r\n<h2></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2>1. My dejavu dieting ended much to my relief.</h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2>2. Foods began to have a more complex and richness to it that I had never experienced before.</h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2>3. My GI issues abated because I had finally slowed down and could truly chew and effectively digest my food.</h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2>4. I became far more judicious about what I ate or didn’t eat and knew instinctively when to stop eating based on how my body felt rather than what others were doing, what the clock said or if there was still food on the plate.</h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nAll of this was a marvel and a gift to me and helped me create a much healthier and happier relationship with food all around.\r\n\r\n&nbsp;\r\n\r\nBut, there was one downside…\r\n\r\n&nbsp;\r\n\r\nAll the processed foods I thought I loved, could not live without, and even had to hide and/or was fearful of for its weight-gaining properties became very unpalatable to me.\r\n\r\nYou might be thinking that i’m crazy and that is actually an amazing by-product of mindful eating, right.\r\n\r\nBut for me it was tinged with sadness.\r\n\r\nFor example, on Halloween, I used to be obsessed with reese\'s peanut butter cups. Like, it was the only time of year where I allowed myself to eat them. Before I became a mindful eater with an abundance mindset around food, I’d hoard my peanut butter cups. I’d eat massive amounts of them and quickly because i knew i’d restrict myself of them for a whole year after.\r\n\r\nAfter become a mindful eater, get this….I no longer even like them! They taste fake to me now, the chocolate tastes processed and the experience is not enjoyable.\r\n\r\n&nbsp;\r\n\r\nAgain, you may be asking why I consider this a downside.\r\n\r\n&nbsp;\r\n\r\nIt has to do with our identities as eaters. Because I held fast to those beliefs about myself. Who would i be if I no longer identified with being obsessed with recees peanut butter cups? It felt foreign to me. And if I was no longer beholden to certain foods simply because of the story I created around those foods, who was I actually as an eater. Could it be that my beliefs were faulty all along?\r\n\r\nAll that time I spent worrying and obsessing about and restricting certain “trigger” foods was wasted time. Had I known what the other side looked like, I would have been filled with a sense of freedom and choice that I never felt I had. Someone was always telling me eating these things were wrong: myself, my peers, society. I began to fear the very foods that I thought would bring me pleasure, and by doing so cut myself entirely from the experience of pleasure with food at all. Because pleasure with food = weight gain, disease, GI distress, unloveable body, etc.\r\n\r\nSo, it’s a downside because with newfound knowledge of which foods you actually like and find pleasurable may be totally and completely different than you thought and there is some cognitive dissonance associated with that.\r\n\r\n&nbsp;\r\n\r\nWhat? I don’t actually like cool ranch doritos? That’s blasphemy!\r\n\r\n&nbsp;\r\n\r\nI mourn the time I wasted moralizing food and not just figuring out what I actually truly enjoyed to eat. Had I listened, the answer would have been healthy and balanced all along. I mean, of course I still enjoy some cookies and chips like the best of them. But, my palate has changed. I’m much more picky and judicious about what I eat. Even ice cream doesn’t have the same joie de vivre that it used to for me. This fact is both a marvel to me and incredibly weird and off-putting.\r\n\r\n&nbsp;\r\n\r\nI wish I knew years ago that I could completely rewrite my food story.\r\n\r\nAnd guess what….you can too.\r\n\r\nStart by enrolling in my free <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https://jenny-eden.teachable.com/p/my-7-day-email-course-fast-track-to-slow-eating/?preview=logged_out\">7-day mindful eating course</a></span> and get a little taste of what the power of mindful eating can bring YOU.\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2018/02/downside-mindful-eating.png\" /></div>\";s:10:\"post_title\";s:30:\"The Downside of Mindful 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:23:\"downside-mindful-eating\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2018-02-26 12:23:32\";s:17:\"post_modified_gmt\";s:19:\"2018-02-26 17:23:32\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=2246\";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:2;O:7:\"WP_Post\":24:{s:2:\"ID\";i:2274;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2018-03-19 09:33:29\";s:13:\"post_date_gmt\";s:19:\"2018-03-19 13:33:29\";s:12:\"post_content\";s:8477:\"<img class=\"aligncenter size-full wp-image-2275\" src=\"http://jennyedencoaching.com/wp-content/uploads/2018/03/donut-fingers.jpg\" alt=\"food rebel\" width=\"5760\" height=\"3840\" />\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">I remember very clearly being an 8-year old little girl who ate when she was hungry and stopped when she was full.  I remember not thinking anything was particularly different about me. </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">One day, I was invited to a friends house for dinner.  She served a lovely meal and even marveled at my ability to taste and appreciate complex flavors.  My palate was wide open. I was not a pizza and mac and cheese only kind of girl. (although that was great too)</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">I stopped eating when I was full and put my fork down.  I’ll never forget what my friends mom said to me next. “You usually eat a lot more than this right?  Are you sure you’re done?”</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Now maybe I was hypersensitive back then but I clearly remember being confused and hurt.  Was she commenting on my appetite and making presumptions based on my size? I couldn’t make sense of it as an 8 year old but it always stuck with me because it was one of the first times when I was given pause about my size perception to others and thus started being acutely aware of it myself.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">It\'s these little, sometimes seemingly innocuous comments about our bodies, our appetites or way of eating that little-by-little make an impact on us and fuels our desires to diet obsessively to “fit in” or over-exercise or question our worth based on our ravenousness or weight.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">As I write about in my book, <a href=\"https://www.amazon.com/Body-Image-Blueprint-Go-Self-Reverence/dp/0998857904/ref=sr_1_1?ie=UTF8&amp;qid=1521466323&amp;sr=8-1&amp;keywords=the+body+image+blueprint\"><span style=\"color: #ff0000;\">The Body Image Blueprint</span></a>, I recall another describing another incident when upon watching my mom throw out an entire roll of cookie dough, I gingerly reached into the garbage, when no one was looking and happily hid and ate the cookie dough in my room for a week.  I knew it was rebellious, I knew I was being sneaky but I did it anyway. </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Why?</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Because I got the message that certain foods were “good” and certain foods were “bad.”  If I wanted the “bad” foods then certainly it meant that something was wrong with me and that I was bad somehow. Now I realize that of course I wanted those bad foods, we all do!  Because of the culture we live in, those foods are hugely abundant and cheap and delicious, lighting up the reward centers in our brain which cause us to seek more and more of it. Plus we’re biologically hard-wired to want sweet, salty and fatty foods.  And yet we still moralize and judge ourselves and others.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">If we believe all of the above is true and yet we still seek out, eat and crave those foods then we have a dilemma on our hands.  Psychologically, we perceive that WE are bad or wrong in wanting those foods and thereby sneak them to enjoy them and sometimes we even act rebelliously around food just to give the middle finger to anyone who has ever shamed you for your appetite or made you feel gluttonous or wrong for eating certain foods.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Triggering phrases (from your past or even now) can include:</span>\r\n\r\n&nbsp;\r\n<h2><span style=\"font-weight: 400;\">“Are you sure you want seconds?”</span></h2>\r\n&nbsp;\r\n<h2><span style=\"font-weight: 400;\">“You better watch it, that is really fattening”</span></h2>\r\n&nbsp;\r\n<h2><span style=\"font-weight: 400;\">“That’s enough, I don’t want you to get too full”</span></h2>\r\n&nbsp;\r\n<h2><span style=\"font-weight: 400;\">“10 nutrition experts describe foods they will NEVER touch!”  &lt;&lt;&lt; magazine article headline</span></h2>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">And there are many more.  These phrases came from our parents, our peers, our friend’s parents and they came from society at large.  The behemoth of judgement and shame is often too much and we begrudgingly comply with the arbitrary set of rules that have been thrusted upon us.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">We start to listen externally rather than from within to make our food choices.  We lose trust in ourselves and we become resentful at the rules that dissuade pleasure with eating.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">So what do we do?  We rebel! </span>\r\n\r\n&nbsp;\r\n<h2><span style=\"font-weight: 400;\">We rebel by getting and eating the full pizza even though you know it might make you sick</span></h2>\r\n&nbsp;\r\n<h2><span style=\"font-weight: 400;\">We rebel by eating the ice cream even though we’re no longer hungry</span></h2>\r\n&nbsp;\r\n<h2><span style=\"font-weight: 400;\">We rebel by eating whatever and whenever we want as a radical departure from and a big F you to anyone who tried to cage us and box us into a certain way of eating.  </span></h2>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">We do it even though it often ends up only causing us angst and maybe even physical distress.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">My solution to this?  Slowly start to rid yourself of <a href=\"http://jennyedencoaching.com/5-ways-tame-inner-dialogue-around-food\">scarcity and morality mindset</a> around food.  Start to see food as simply energy that has different consequences on our bodies and how we feel.  Start to listen to and trust that inner voice and try to drown out the ones of yesteryear or the experts that don’t personally know YOU and your own deep web of physical, emotional, familial, societal and biological stories.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">The more abundant we feel around food, the less we feel called to rebel or binge or feel fear around food.  Think about it. If every single food was totally allowed and encouraged and celebrated, no matter what it is or its nutrient density, those foods would stop having a major pull and allure.  Sure, we may eat a ton of it in the beginning, just like a caged animal runs around and joyfully plays once freed. But, eventually the novelty wears and we can become grounded and start to make choices that truly fuel us, mind, body and soul.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">One note about rebellion:  We all have a side of us that finds adventure and excitement at breaking the rules or doing something “naughty” or even out of character.  We’re a society contained by our many rules. Why else do we see so many political sexual scandals? Part of the excitement of these scandals is seeing what they can get away with and the fact that it’s not allowed or universally accepted.  It makes it feel more exciting, adventurous or even dangerous and we get a rush from that. </span>\r\n\r\n&nbsp;\r\n\r\n<strong>We get that also from food.</strong>\r\n\r\n&nbsp;\r\n\r\n<script async id=\"_ck_361109\" src=\"https://forms.convertkit.com/361109?v=7\"></script>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">So, you can change the story here by making these types of food totally uneventful, available, and decidedly “not naughty” to take some of the allure out of it.  Couple that with allowing pleasure and awareness in the eating experience and owning the decision to eat them will help as well.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Lastly, because many (most?) of us have this “wild child” part of us, we need to find alternative ways to let him or her out in a way that is legal, socially acceptable yet still exciting.  When we allow ourselves to do this, once again, the need to do it with food becomes diminished.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Grab my list of “<a href=\"https://app.convertkit.com/landing_pages/361109?v=7\">Safe ways to let your wild child out” checklist</a> for some juicy and fun ideas.</span>\r\n\r\n&nbsp;\r\n\r\n<script async id=\"_ck_361109\" src=\"https://forms.convertkit.com/361109?v=7\"></script>\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2018/03/rebel.png\"></div>\r\n\";s:10:\"post_title\";s:28:\"Are you Using Food to Rebel?\";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:16:\"using-food-rebel\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:68:\"\nhttp://jennyedencoaching.com/5-ways-tame-inner-dialogue-around-food\";s:13:\"post_modified\";s:19:\"2018-03-19 09:46:49\";s:17:\"post_modified_gmt\";s:19:\"2018-03-19 13:46:49\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=2274\";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:2288;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2018-03-26 14:51:46\";s:13:\"post_date_gmt\";s:19:\"2018-03-26 18:51:46\";s:12:\"post_content\";s:8705:\"<img class=\"aligncenter size-full wp-image-2289\" src=\"http://jennyedencoaching.com/wp-content/uploads/2018/03/estee-janssens-551009-unsplash.jpg\" alt=\"Food at work\" width=\"2992\" height=\"2000\" />\r\n\r\n&nbsp;\r\n\r\nIts 1:30pm and I’ve just come back from my extended lunch hour at my sales assistant job at New York Magazine. I know what to expect and as always, I’m not disappointed. You see, the sweet and generous receptionist for the almost year I worked there there always left each sales assistant 2-3 little pieces of chocolate on our chairs after lunch as a little treat. I got used to this. I started to expect it and look forward to it. One day, I came back from lunch and was shocked and dismayed to see there was no chocolate there. I went to find out what went wrong, what happened and why I wasn’t getting my post-lunch “fix.” Much to my chagrin, I learned that the receptionist was out sick that day. Did she have no idea at the repercussions of this? So insensitive! Feeling agitated and unsatisfied I headed to the vending machine on the 2nd floor and grabbed a chocolate bar and followed through with the food script that had been presented to me on day one and that I now could not shake. Looking back, I knew I had become beholden to this daily treat even though I was no longer hungry after lunch and definitely didn’t need it. In fact, had it never been presented to me in the first place, I would have been none the wiser.\r\n\r\nMany of us struggle with eating in the work environment. We may eat more or differently than we do at home. We may stress eat or eat distractedly. We may ignore hunger cues due to the busyness and or cadences of the day or due to the office culture. In this article, I hope to outline some of the common causes for this and then, of course, what we can do about it.\r\n\r\n&nbsp;\r\n<h1>6 reasons why we overeat or stress eat in the office</h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><strong>Our Mirror neuron</strong></h2>\r\n&nbsp;\r\n\r\nAs social beings, we will often instinctively mirror or mimic what another person we are with is doing.  So, if they scratch their nose, we might automatically scratch our noses too. This shows up in our eating style too. We will mimic what we see others doing in general and definitely at an office setting. If the boss is eating in meetings, than we feel at liberty to do so also. But, if no one is eating, we can be stuck waiting hours before we can honor our hunger. Maybe once we can finally access food, we’re so hungry that we end up eating fast and whatever is around rather than a carefully laid out plan for a balanced and nourished snack to help fuel you for the rest of the work day. Or we raid the vending machine.\r\n\r\n&nbsp;\r\n<h2><strong>Availability</strong></h2>\r\n&nbsp;\r\n\r\nOften times there are foods available to us that may not be as common at home. We may see shared common space with leftover cakes, pies, and candy from halloween brought in by co-workers. We may have our boss order in subs for everyone for a meeting. We may be coaxed into an after-work drink with a colleague. We want to fit in, to not be different or eat differently than that of the office culture so we comply or share in that food experience with our co-worker despite it not really working for us. Plain and simple, there is a lot of availability to certain foods that is alluring and undeniable.\r\n\r\n&nbsp;\r\n<h2><strong>Stress</strong></h2>\r\n&nbsp;\r\n\r\nWe use food to relieve stress. Do you ever feel stressed at work? Are you ever on a deadline or work through lunch? There is so much nuance at work regarding our work ethic, office culture and our ability to create self-care there that sometimes our most basic needs get thrown under the bus. I remember at one job I had in my 20’s being so busy and so stressed that I didn’t even feel like I could take a break to pee! I just suffered through it. Some people will end up NOT eating all day and then completely break down at the end of the day and hit a fast food establishment on their way home. Others will deal with the stress by making spontaneous choices just to get something in their stomach. So, whereas with enough balance, eating rhythm and planning you might have that avocado toast and green smoothie, when we’re stressed and busy, we can snarf down a few easy pieces of pizza instead, or hit the break room where you know there are some cookies and soda. Your body nonetheless sees both of these options as a stress response and will further hinder your ability to relax and stay grounded.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><strong>Proximity of food </strong></h2>\r\n&nbsp;\r\n\r\n\"If it’s there you’ll eat it.\" Studies have been done on proximity and access to food and human beings eating more of it as a result, irrespective of hunger. So, if there is one jar of candy on your desk, unwrapped (like jelly beans) you are far more likely to eat handfuls of it than lets say tootsie rolls, in a jar, up on a shelf, near a coworkers desk. The very proximity and easy access to the jelly beans (no need to unwrap them) will cause us to eat far more than the further away and wrapped candy.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><strong>Time of day</strong></h2>\r\n&nbsp;\r\n\r\nOur blood sugars naturally drop around the 2-4pm range during the day. As such we seek energy. Most of us don’t have the time or liberty take a nap at the office so we hit the vending machine or crave carbs and therefore eat carbs. Besides, where is the brussel sprout and strawberries vending machines?  You can see how that can end up being an ongoing problem.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><strong>Habit</strong></h2>\r\n&nbsp;\r\n\r\nNow we can re-visit to my two little pieces of chocolate each day after lunch at new York Magazine. Because I had inadvertently developed the food script, or habit of eating this chocolate every day, at the same time and under the same circumstances, my brain started to expect it and CRAVE it. While the sweet office receptionist was trying to be kind and bring joy to the office, it ended up leaving me totally hooked and ultimately disempowered.  In many ways that I ended up seeking it out an alternative way, to follow the habit and food script that I had come to love. What food scripts have you developed in your own office setting?\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1>Solutions for eating empowerment in the work and office environment.</h1>\r\n&nbsp;\r\n<h2><strong>Pre-plan</strong></h2>\r\n&nbsp;\r\n\r\nStash macronutrient balanced foods and snacks in your drawer, bag and in the office fridge (if you have). Write out a plan for the day and use it as a guide or blueprint to remind you to eat and take breaks during the day.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2>Drink water throughout the day and take mini-snack breaks.</h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><strong>Take mindfulness breaks</strong></h2>\r\n&nbsp;\r\n\r\nThis is particularly helpful if you do tend to get stressed or distracted at work. Close the door, go outside or even to a bathroom stall and take 2-5 minutes to focus on your breath and to ground yourself and be mindful of what is going on with you, what you need and how your body is feeling.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><strong>Use movement to combat late afternoon tiredness</strong></h2>\r\n&nbsp;\r\n\r\nEven walking up and down some stairs to see a coworker rather than calling him or her can help break the food script and serve to give you more energy.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><strong>Use <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https://app.convertkit.com/landing_pages/263580?v=7\">location organization</a></span> </strong></h2>\r\n&nbsp;\r\n\r\nHelp plan for and anticipate your challenging times of day. If you know that the office break room is triggering for you, avoid it or take a different path that circumvents visiting that spot. Make sure there are plenty of balanced and nourishing foods on hand, right within your grasp or nearby to grab when you need something to eat. This can’t be done spontaneously. Part of eating empowerment means anticipating and planning for your day in advance, by knowing your hunger, knowing your triggers and your food scripts and planning accordingly.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><strong>Bring food that you like to eat in for everyone</strong></h2>\r\n&nbsp;\r\n\r\nCommand the food narrative at the office. Be part of the solution by taking the lead.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nWhat else do you do to feel empowered around your eating in the workspace. What have been your biggest challenges and best assets or strategies that have helped you.\r\n\r\nI’d love to hear your thoughts and ideas and experiences in the comments section below!\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2018/03/work.png\" /></div>\";s:10:\"post_title\";s:59:\"6 reasons why you overeat at Work (and what to do about it)\";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:23:\"7-reasons-eat-need-work\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2018-03-27 12:28:35\";s:17:\"post_modified_gmt\";s:19:\"2018-03-27 16:28:35\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=2288\";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:154;s:13:\"comment_count\";i:0;s:15:\"current_comment\";i:-1;s:11:\"found_posts\";s:2:\"32\";s:13:\"max_num_pages\";d:8;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:\"e2d71edeb3d8d774955096ce08b4b077\";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`)

Welcome to episode #6 of Food Mood Attitude where we demystify and discuss the struggles in leading a healthy lifestyle. On this week’s episode, we’ll be talking about food confusion and how its often difficult and anxiety producing to know what to eat or not to eat. With all the experts out there telling us what to do but then completely reversing their recommendations months later, it can be really taxing knowing the right foods to eat for our own bodies. This week, our special guest will chat with me about:

 

1. Taking the overwhelm out of what foods are healthy and what foods aren’t.
2. How to eat healthy foods with the seasons which naturally adds variety
3. How to get to the root cause of your health

 

Join us this Tuesday at 1pm eastern and in the comments below, drop any questions you have for Lisa and we’ll be sure to get to them on the live show!

About our Guest:

Lisa Suski is a wellness coach, optometrist, wife, and mother to three adorable children. She specializes in nutrition and helps people replace inflammatory foods with nourishing foods to eliminate disease, allow the body to heal, and live in a thriving, vibrant body.
Click on the link below to receive your free report on Listen To Your Body’s Whispers…Your Life Depends on It
http://miracleoffood.com/listen-to-your-bodys-whispers-2/
Find her on Facebook: https://www.facebook.com/drlisa.suski

Your host:

Jenny Eden Berk is a Certified Eating Psychology Coach, Body image mentor, International Speaker and Bestselling 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.

Related Post:  Why you eat Cookies....even when they're stale

www.jennyedencoaching.com
To order the book: http://amzn.to/2pBKPyU

 

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