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Jenny Eden Coaching

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SQL_CALC_FOUND_ROWS ey52pvn1lsposts.ID FROM ey52pvn1lsposts LEFT JOIN ey52pvn1lsterm_relationships ON (ey52pvn1lsposts.ID = ey52pvn1lsterm_relationships.object_id) WHERE 1=1 AND ey52pvn1lsposts.ID NOT IN (1072) AND ( \n ey52pvn1lsterm_relationships.term_taxonomy_id IN (40,43,76)\n) AND ey52pvn1lsposts.post_type IN (\'post\', \'page\', \'attachment\', \'custom_css\', \'customize_changeset\', \'oembed_cache\', \'user_request\', \'vc4_templates\', \'better-campaign\', \'better-banner\', \'wpcf7_contact_form\', \'vc_grid_item\', \'amn_smtp\', \'rp4wp_link\') AND ((ey52pvn1lsposts.post_status = \'publish\')) GROUP BY ey52pvn1lsposts.ID ORDER BY RAND() LIMIT 0, 4\";s:5:\"posts\";a:4:{i:0;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1230;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-05-17 08:30:04\";s:13:\"post_date_gmt\";s:19:\"2017-05-17 12:30:04\";s:12:\"post_content\";s:8226:\"<a href=\"http://jennyedencoaching.com/?attachment_id=1234\" rel=\"attachment wp-att-1231\"><img class=\"aligncenter wp-image-1234 size-full\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/10/frenchfries4.jpg\" width=\"1000\" height=\"667\" /></a>\r\n\r\n<span style=\"font-weight: 400;\">We have all had the experience of eating beyond the point of being hungry and beyond what our body needs.  As an intelligent species we can override innate biological impulses, unlike, say a lion.  We can rationalize why we do the things we do, even when we don’t really want to do them, or even when we know we’ll regret it later.  So many clients have told me that they don’t know why they keep eating even when they’re no longer hungry.  It does seem absurd that we would overeat to the point of being stuffed or eat for any other reason than what is biologically necessary.  We’ll never see a pride of lions laying back, patting their bellies and groaning because they ate too much of the antelope that afternoon.  So why on earth is this something that human beings do?</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><span style=\"font-weight: 400;\">I’ve got 5 reasons why we do this and 5 solutions on what to do about it.</span></h2>\r\n&nbsp;\r\n<h2></h2>\r\n<h1><b>Because we eat mindlessly</b></h1>\r\n<span style=\"font-weight: 400;\">When we eat fast and mindlessly we are much more likely to lose track of how much we’ve consumed and we’re definitely more likely to overeat.  Why?  Because it takes 20 minutes for your brain to get the message that you’ve had enough to eat.  Specifically, ghrelin, a hunger hormone that is triggered when your stomach is empty drops and gives your brain the message to stop eating.  The problem is that if you’re snarfing your food down quickly you may overeat before your brain gets that critical message and this can result in that uncomfortable bloated feeling later.</span>\r\n\r\n&nbsp;\r\n\r\n<b>Solution #1</b><span style=\"font-weight: 400;\">: Drink a glass of water before eating.  Not only will this aid in digestion but it will also help give your body some sense of fullness before eating and serve as a means to slow you down as well.  It will also give you time to consider how you can mindfully approach this meal so you will enjoy it and feel comfortable.</span>\r\n\r\n&nbsp;\r\n<h1><b>Because it’s there</b></h1>\r\n<span style=\"font-weight: 400;\">In Brian Wansink’s book, “Mindless Eating”, he describes this phenomenon in which human beings will continue eating something simply because it is in front of them, irrespective of the presence of hunger.  They did a study with 2 groups of people eating stale popcorn in a movie theater.  Group #1 had a small bucket of stale popcorn and group #2 had a large bucket of stale popcorn.  Who do you think ate more popcorn?  Yep, group #2, and even though it was stale, they ate 30% more popcorn than group #1.  People often eat food just because it’s there.</span>\r\n\r\n&nbsp;\r\n\r\n<b>Solution #2</b><span style=\"font-weight: 400;\"> - Put healthy food in front of you to crowd out less healthy foods.  So, if you are to eat more than you intend, you will hopefully be getting more fiber, protein, healthy fat and lots of phytonutrients that help nourish your body with what it truly needs.  You can also move the trigger foods away.  For example, ask the waiter to remove the chips and salsa, the bread, etc., or choose to dance at a party rather than stand right next to the food table.  </span>\r\n\r\n&nbsp;\r\n<h1><b>Because we’re eating to comfort ourselves</b></h1>\r\nLet’s face it:  We eat when we’re sad, when we’re happy, when we’re bored, when we’re stressed, when it\'s flag day! (kidding on that one).  But, you get what I mean.  We don’t need a good reason to eat when it brings us comfort.  And it\'s a strategy that works, albeit short-term.  We have been conditioned since we were children to eat our emotions.  So much so that it is a common default reflex when faced with uncomfortable feelings.\r\n\r\n&nbsp;\r\n\r\n<b>Solution #3</b><span style=\"font-weight: 400;\"> - Sample taking a few deep breaths before beginning to eat.  Close your eyes and think about why you are eating right now.  If it’s hunger, you’ll have physical symptoms that you’ll begin to recognize. If its emotional eating, you’ll experience those symptoms from the neck up.  If you’re eating emotionally, try the following techniques: </span>\r\n\r\n<span style=\"font-weight: 400;\">-10 minutes of mindfulness meditation</span>\r\n\r\n<span style=\"font-weight: 400;\">- surfing the urge (I’ll put a link here to explain what that is)</span>\r\n\r\n<span style=\"font-weight: 400;\">- writing down a list of things that give you happiness and comfort other than food, and choosing    one from your list</span>\r\n\r\n<span style=\"font-weight: 400;\">- deciding to eat it anyway, but slowly and mindfully savoring every bite.</span>\r\n\r\n- downloading my FREE 6 part video series on how to stop emotional eating\r\n[convertkit form=4922101]\r\n<h1><b>Because you feel social pressure to eat</b></h1>\r\n<span style=\"font-weight: 400;\">My grandmother used to make huge elaborate meals for me and my cousins.  It would bring her so much pleasure watching us eat her delicacies but she’d be offended if we didn’t finish our plates or take seconds or try everything.  Certainly we need not be controlled by other people’s expectations of us and ignore our own internal hunger clock to make someone else happy, but the social pressure is there and it does force us to eat more than we sometimes want.  Other examples of social pressure to eat beyond the point of hunger: you have dinner at a friend’s house and don’t want to offend them with an unfinished plate;  you’re guessing that your dining partner feels self-conscious that he or she is still eating and you are done, so you continue to pick at your plate.  </span>\r\n\r\n&nbsp;\r\n\r\n<b>Solution #4</b><span style=\"font-weight: 400;\"> - Say that the food is delicious but that you’re getting really full and need to stop. Be honest with yourself. You’ve overeaten in the past and know it feels bad, so realize that you’re working on learning how to tune in more and respect your bodily cues regardless of outside influences.</span>\r\n\r\n&nbsp;\r\n<h1><b>Because you’re physically full but not </b><span style=\"text-decoration: underline;\"><b>satisfied</b></span></h1>\r\n<span style=\"font-weight: 400;\">This is actually really common.  Have you ever eaten a full meal and then find yourself moments or hours later poking around the fridge and cabinets looking for something because you don’t feel satisfied and you feel like something is missing?  This phenomenon is due to a lack of macronutrient-balanced foods.  Many prescribed diets and programs work because they leave out entire food groups or nutrients in order to reduce calories, but our body needs these to feel full and satisfied.  Low-fat diets and low-carb diets are perfect examples of this. If we’re not getting a harmonious balance of healthy fats, lean proteins and complex carbohydrates at every meal and snack, our body is going to crave these nutrients and cause us to continue eating despite being physically full.  </span>\r\n\r\n&nbsp;\r\n\r\n<b>Solutions #5</b><span style=\"font-weight: 400;\"> - Eat fat and protein!  We have become a culture that is afraid of fat.  There are more and more studies coming out now that debunk the myth that fat in your food creates fat on your body and to avoid it at all costs.  Your body needs both adequate healthy fats and proteins to feel completely full AND satisfied to the point of being able to push the chair away from the table with a happy and satisfied sigh and go on to the next activity.  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">So, raise your hand if one of these resonates with you and in the comments section, tell me which one and why?  Which of these solutions would you like to try?  Would love to hear any additional thoughts about why we tend to eat after we’re full too!  Sound off below!</span>\r\n\r\n&nbsp;\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/05/speltflatbread-2.png\"></div>\";s:10:\"post_title\";s:72:\"5 reasons why you still eat when you’re full (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:30:\"5-reasons-still-eat-youre-full\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-05-17 08:37:38\";s:17:\"post_modified_gmt\";s:19:\"2017-05-17 12:37:38\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1230\";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:1047;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2016-06-27 20:50:43\";s:13:\"post_date_gmt\";s:19:\"2016-06-28 00:50:43\";s:12:\"post_content\";s:11087:\"<a href=\"http://jennyedencoaching.com/emotional-eating-6-steps-freedom/meloncholy1\" rel=\"attachment wp-att-1048\"><img class=\"aligncenter size-full wp-image-1048\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/06/meloncholy1.jpg\" alt=\"End Emotional Eating\" width=\"940\" height=\"788\" /></a>\r\n\r\nAre you an Emotional or Stress Eater?\r\n\r\nIt makes perfect sense that human beings would turn to food for comfort. When we were babies and we cried, what happened? Breast or bottle = instant comfort. Later, when we skinned a knee or were bored, sad or in any way uncomfortable, our parents may have (with the best intentions of course!), given us a treat to make us feel better or distract us from feeling our feelings. This, inadvertently, led us to engage in unhealthy behaviors to cope with those feelings, and thereby fail to acquire the tools needed to comfort ourselves.\r\n\r\n&nbsp;\r\n\r\nIt also makes sense that food would be the perfect device for soothing such intense emotions or even ennui. Why?\r\n\r\n&nbsp;\r\n<ol>\r\n <li>It’s abundant.</li>\r\n <li>It’s cheap.</li>\r\n <li>It’s socially acceptable.</li>\r\n <li>It really works (albeit short-term).</li>\r\n</ol>\r\n&nbsp;\r\n\r\nThink about other types of addictions or vices employed to deal with stress and emotions, and you’ll discover that above all others (drugs, gambling, obsessive shopping, drinking etc.), food is the most acceptable and accessible, and often becomes ones “drug of choice”.\r\n\r\n&nbsp;\r\n\r\nThe fact that everything above may be true doesn’t negate the fact that emotional and stress-related eating causes us enormous angst. The symptoms that follow this behavior include physical, cognitive and emotional distress. Ironically, the solution we choose to deal with these unsettling feelings, (eating), exacerbates these negative emotions exponentially. We are filled with shame, we berate ourselves for not being able to “figure this out already”, and we may have GI distress as well as   sleep disorders. This is true both as a short-term and long-term consequence of binging and emotional eating. This vicious cycle leaves us feeling more hopeless and entrapped than ever.\r\n\r\n&nbsp;\r\n\r\nWhat if I were to tell you that you could take a detour from this path? You’d be skeptical but intrigued, right?\r\n\r\n&nbsp;\r\n\r\nWhile it takes commitment, investment and planning, as well as stepping out on that treacherous limb sometimes causing “discomfort”, I know that this is something every person can accomplish.\r\n\r\n&nbsp;\r\n\r\nHere are 6 actionable and specific measures you can take TODAY to get off the emotional eating roller coaster.\r\n\r\n&nbsp;\r\n<ol>\r\n <li><strong>Stop, Look and Listen</strong> – When you feel compelled to eat, stop for a minute (before instinctively grabbing), look around you and notice your environment, and why you might be having intense feelings. Are the kids fighting, was there a traffic jam, did you come home to find a mess in the house?). Finally, LISTEN – listen to your body, ask if it’s experiencing physical cues of hunger, or if this is just emotional hunger overtaking you.</li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"2\">\r\n <li>Once you’ve determined if this is a physical or emotional hunger, do your best to honor whichever it is. If it’s hunger, then eat a macro-nutrient balanced snack (healthy fat, complex carbohydrates and lean protein combo, i.e. rice cake with turkey and smashed avocado). If it’s stress or emotions driving your need to eat, go to paragraph #3.</li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"3\">\r\n <li>Allow your nervous system to go from <strong><u>Sympathetic Dominance to Parasympathetic dominance</u></strong>. Sympathetic dominance is our “fight or flight” mode. Parasympathetic dominance is our relaxation response. We simply cannot effectively digest and assimilate our food if we literally feel like a lion is chasing us when we eat. Start by sitting down and taking 3-5 deep breaths with your eyes closed. Don’t eat anything until you’ve done this.</li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"4\">\r\n <li>Next, try to <strong><u>Surf the Urge</u></strong>. What is this? Well, imagine a wave, or a contraction, (if you’ve ever been in labor).   There is a buildup of energy, a peak and then a denouement. Most of us don’t stick around long enough to know that if you can tolerate the uncomfortable feelings while staying embodied and present, you will get a reprieve from them. On the other side is where your freedom lies. This is a visual description to have you understand this concept better.</li>\r\n</ol>\r\n<a href=\"http://jennyedencoaching.com/emotional-eating-6-steps-freedom/surfing\" rel=\"attachment wp-att-1058\"><img class=\"aligncenter wp-image-1058 size-large\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/06/surfing-683x1024.jpg\" alt=\"surf the urge\" width=\"683\" height=\"1024\" /></a>\r\n\r\n&nbsp;\r\n<ol start=\"5\">\r\n <li>When you do finally eat – try <strong><u>eating mindfully.</u></strong> Use all your senses when eating and spend time savoring the flavors on your palate. Notice the textures and tastes, as you have never done before.</li>\r\n</ol>\r\n&nbsp;\r\n\r\nDownload my \"10 tips for mindful eating\" to quickly learn the basics of mindful eating.\r\n<a style=\"background: #ffce0a none repeat scroll 0% 0%; color: #ffffff; text-decoration: none; font-family: Helvetica,Arial,sans-serif; font-weight: bold; font-size: 16px; line-height: 20px; padding: 10px; display: inline-block; max-width: 300px; border-radius: 5px; text-shadow: 0px -1px 1px rgba(0, 0, 0, 0.25); box-shadow: 0px 1px 3px rgba(255, 255, 255, 0.5) inset, 0px 1px 3px rgba(0, 0, 0, 0.5);\" href=\"https://jennyedencoaching.leadpages.co/leadbox/140a9de73f72a2%3A1347ae9f5f46dc/5675267779461120/\" target=\"_blank\" rel=\"noopener\">Give me my 10 Mindful Eating Tips!</a><script src=\"https://jennyedencoaching.leadpages.co/leadbox-1467043960.js\" type=\"text/javascript\" data-leadbox=\"140a9de73f72a2:1347ae9f5f46dc\" data-url=\"https://jennyedencoaching.leadpages.co/leadbox/140a9de73f72a2%3A1347ae9f5f46dc/5675267779461120/\" data-config=\"%7B%7D\"></script>\r\n\r\n&nbsp;\r\n\r\nFinally….\r\n\r\n6. <strong>Befriend the Binge</strong>. What? I hate my binge! What do you mean befriend it? That is ridiculous!\r\nStay with me. I will explain….\r\n\r\nIf all else fails, as it often will, DO NOT disparage yourself for using food to calm and soothe. Remember – it is deep seeded and long-term strategy you have used and will continue to rear its head from time to time. Try to forgive yourself and start anew. If strategies 1-5 does not work and you decide to binge or eat foods that:\r\n\r\na. you know may result in a weight gain\r\n\r\nb. leads to shame, depression and anxiety\r\n\r\nc. produces a GI disturbance\r\n\r\nd. causes you to abandon healthy behaviors and self-care\r\n\r\n&nbsp;\r\n\r\nBefriend the Binge! Make friends with it. Be curious about it. Learn its life story. What is the binge telling you? What does it reveal about what you truly need, for which food serves as a surrogate? These thoughts may unleash some very difficult memories or conversations you may have had with yourself, which are often at the root of emotional and binge-eating that are not sufficiently addressed.   (In my next blog post, I\'ll also discuss \"Ritualizing the Binge,\" which is a separate concept and technique which can also help diminish or stop binges.)\r\n\r\n&nbsp;\r\n\r\nWant to learn more about Mindful eating? Download your \"<strong>10 Tips for Mindful Eating</strong>\" worksheet here. (<strong>click the image</strong>)\r\n<a href=\"https://jennyedencoaching.leadpages.co/leadbox/140a9de73f72a2%3A1347ae9f5f46dc/5675267779461120/\" target=\"_blank\" rel=\"noopener\"><img class=\"\" src=\"https://lh3.googleusercontent.com/4SdnsLuqKTQAjM2QgOos9de4XSr94KEbowtIjtENkKvKXsEhdYrB4__9MHDGcAFtL4nEoH_WM1cnDqeTVrNeKl4=s0\" width=\"327\" height=\"327\" /></a>\r\n\r\n<script src=\"https://jennyedencoaching.leadpages.co/leadbox-1467043960.js\" type=\"text/javascript\" data-leadbox=\"140a9de73f72a2:1347ae9f5f46dc\" data-url=\"https://jennyedencoaching.leadpages.co/leadbox/140a9de73f72a2%3A1347ae9f5f46dc/5675267779461120/\" data-config=\"%7B%7D\"></script>\r\n\r\n&nbsp;\r\n\r\nOr sign up for your <a href=\"http://jennyedencoaching.com/beyond-weight-loss-coaching\">free 30 minute consult</a> with me and lets get to the bottom of your eating concerns once and for all.\r\n<iframe src=\"https://app.acuityscheduling.com/schedule.php?owner=12422890\" width=\"100%\" height=\"800\" frameborder=\"0\"></iframe>\r\n<script src=\"https://d3gxy7nm8y4yjr.cloudfront.net/js/embed.js\" type=\"text/javascript\"></script>\r\n\r\n&nbsp;\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 0.85; z-index: 8675309; display: none; cursor: pointer; top: 36px; left: 241px;\">Save</span>\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 0.85; z-index: 8675309; display: none; cursor: pointer; top: 36px; left: 241px;\">Save</span>\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 0.85; z-index: 8675309; display: none; cursor: pointer; top: 36px; left: 241px;\">Save</span>\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer;\">Save</span>\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 0.85; z-index: 8675309; display: none; cursor: pointer; top: 36px; left: 241px;\">Save</span>\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 0.85; z-index: 8675309; display: none; cursor: pointer; top: 2208px; left: 611px;\">Save</span>\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer;\">Save</span>\";s:10:\"post_title\";s:36:\"Emotional Eating: 6 Steps to Freedom\";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:32:\"emotional-eating-6-steps-freedom\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-11-14 14:47:06\";s:17:\"post_modified_gmt\";s:19:\"2017-11-14 19:47:06\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1047\";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:866;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2016-12-28 02:36:29\";s:13:\"post_date_gmt\";s:19:\"2016-12-28 07:36:29\";s:12:\"post_content\";s:3732:\"<a href=\"http://jennyedencoaching.com/input-output/input-days-vs-output-days\" rel=\"attachment wp-att-867\"><img class=\"aligncenter size-full wp-image-867\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/05/Input-Days-vs.-Output-days.jpg\" alt=\"input vs output\" width=\"800\" height=\"800\" /></a>\r\n\r\n&nbsp;\r\n\r\nThere are days when I feel guilty for not “doing more” during my self-structured day, i.e. what I\'m calling my Output Days. “I should be writing!” “I should be marketing!” \"I should get to the gym!\" These “shoulds” taunt me throughout the day until I either force myself to produce or go to bed feeling really unaccomplished.\r\n\r\n&nbsp;\r\n\r\nWhat I realized, however, is that we all have both input days and output days. And both are valuable for different reasons.\r\n\r\n&nbsp;\r\n\r\nHere’s my definition of Output Days:\r\n\r\n&nbsp;\r\n\r\nI am blogging\r\n\r\nI am writing\r\n\r\nI am exercising\r\n\r\nI am creating fliers\r\n\r\nI am gardening\r\n\r\nI am signing up for stuff\r\n\r\nI am marketing and writing emails\r\n\r\nI am speaking\r\n\r\nI am doing workshops\r\n\r\nI am reaching out to people for collaborations and meetings.\r\n\r\n&nbsp;\r\n\r\nThat’s a lot of output! In fact, I believe that it is necessary to embrace polarities in our daily rhythms and life in general. I believe in the yin/ yang concept and a balanced approach to challenges. I coach my clients every day to build in balance as a way of creating sustainable food practices and happiness in their lives.\r\n\r\n&nbsp;\r\n\r\nIt only seems understandable, then, that there must be Input Days to offset those intense Output Days. Why, in the past I thought one is better than the other, I do not know.\r\n\r\n&nbsp;\r\n\r\nCheck out my definition of Input Days:\r\n\r\n&nbsp;\r\n\r\nReading\r\n\r\nResearching\r\n\r\nListening to webinars\r\n\r\nListening to podcasts\r\n\r\nListening to an online book\r\n\r\nListening to others\r\n\r\nMeditating\r\n\r\nEating nourishing foods slowly\r\n\r\nLearning from others\r\n\r\n&nbsp;\r\n\r\nThere are some pretty valuable lessons to learn in the less frenetic days as well. In our society, we tend to value output, production and active concrete accomplishments. Simply stated, we are an “out-put “society – and I fall prey to those values every day.\r\n\r\n&nbsp;\r\n\r\nHowever, I am beginning to understand that true balance comes from embracing both of these polarities.\r\n\r\n&nbsp;\r\n<h2><span style=\"color: #ff00ff;\">{I\'ve created a toolkit with a specific template to use and a homework assignment to do in order to bring balance to you in the new year.Grab it below!}</span></h2>\r\n[convertkit form=4956278]\r\n\r\n&nbsp;\r\n\r\nReading and learning and research are so incredibly valuable because they create the foundation upon which to build – be it an idea, a blog post, a product or a service.\r\n\r\n&nbsp;\r\n\r\nWe must learn to value the passive, receptive learning days as much as the doing days.\r\n\r\n&nbsp;\r\n\r\nThe other day, I allowed myself to do just that. I read a book, listened to an online course and meditated.   That was pretty much my whole day. I refused to get into the frenetic, anxious game of “what can I put out there today?” when it was clear my body (and brain) desperately needed a passive, receptive, learning input day.\r\n\r\n&nbsp;\r\n\r\nI’m very thankful I did because it allowed me to think about and produce this article today. (Which is pretty good for an output day, don’tcha think?)\r\n\r\n&nbsp;\r\n\r\nDo you find you tend to gravitate more towards input days or output days? Which makes you feel more accomplished or satisfied?\r\n\r\n&nbsp;\r\n\r\nSound off below.\r\n\r\n&nbsp;\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2016/05/inputpinterest.jpg\" /></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2></h2>\r\n<h2></h2>\r\n<h2></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\";s:10:\"post_title\";s:25:\"Input Days vs. Output Day\";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:12:\"input-output\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2016-12-28 14:34:43\";s:17:\"post_modified_gmt\";s:19:\"2016-12-28 19:34:43\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:35:\"http://jennyedencoaching.com/?p=866\";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:\"6\";s:6:\"filter\";s:3:\"raw\";}i:3;O:7:\"WP_Post\":24:{s:2:\"ID\";i:229;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2016-07-12 10:45:00\";s:13:\"post_date_gmt\";s:19:\"2016-07-12 14:45:00\";s:12:\"post_content\";s:4046:\"<a href=\"http://jennyedencoaching.com/9-ways-curb-carb-cravings/9-ways-to-curb-carb-cravings-2\" rel=\"attachment wp-att-1102\"><img class=\"aligncenter size-full wp-image-1102\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/07/9-ways-to-curb-carb-cravings.jpg\" alt=\"carb cravings\" width=\"800\" height=\"800\" /></a>\r\n\r\nDo you find yourself craving carb rich foods? Do you think you may even be strongly carb sensitive/addicted and end up easily binging on things like chips, cookies, crackers and other carb-centric foods? If so, you are not alone. The food industry creates foods that are awash with refined flours and sugars and it’s only natural that once the reward centers in our brains light up with a short term “fix” with these foods we’re going to want more and more and more! It can be a vicious cycle but there are ways to control those cravings, physiologically as well as psychologically. Try these 9 strategies below and let me know what you think!\r\n\r\n1. Thought stopping – stop yourself in the moment before you binge and ask what is precipitating the desire at this moment. Physical need? Emotional need? Circumstantial stress in the moment?\r\n\r\n2. Create a pleasure inventory of everything besides food that gives you joy and pleasure. Choose a realistic item from the list to pursue to delay the binge.\r\n\r\n3. Write a food log for a week and go through it for the day to see if you have either skipped meals or else have had a macro-nutrient imbalance (not enough balance of carbs, protein and fat throughout the day) Adjust accordingly.\r\n\r\n4. Plan for the carb binge and create a calming ritual around it. Relax, deep breaths, music, sitting down at the table, etc…Really enjoy and savor the food once you’ve made the decision. Don’t rush through, and no negative self talk. Both create a stress chemistry in your body which slows down digestion and signals the body to increase fat storage.\r\n\r\n5. Eat a small amount of the food, slowly, with a supportive friend or family member for accountability.\r\n\r\n6. Eat a protein rich breakfast to mitigate cravings throughout the day. Yogurt with walnuts and berries, scrambled eggs with feta and a smoothie with protein powder are good options.\r\n\r\n7. Be prepared with healthy alternatives in social situations. Bring a handful of almonds, some baby carrots in a baggie or apple.\r\n\r\n8. Eat Foods with tyrosine in it – to help prevent peaks and crashes in blood sugar: Fava Beans, Chicken, Edamame, Oats, Wheat Germ, Ricotta Cheese are good examples of foods rich with tyrosine.\r\n\r\n9. Sample Miso broth, bone broth or Veggie broth to eat before the binge: helps to shift PH balance from acidity to alkaline through the body and short circuit the stress response as well as correct electrolyte imbalance, which can contribute to a carb binge.\r\n\r\nWant more information about this and how to get beyond weight loss and into an amazing relationship with your body? Join the <a href=\"https://www.facebook.com/groups/1738140356456267/\">Wellness Warriors tribe</a> on Facebook and Sign up for my weekly newsletter giving you Eating psychology tips, recipes, blog posts and giveaways.  No spam ever, I promise!  Click below to join our tribe\r\n<a style=\"background: #ffce0a none repeat scroll 0% 0%; color: #ffffff; text-decoration: none; font-family: Helvetica,Arial,sans-serif; font-weight: bold; font-size: 16px; line-height: 20px; padding: 10px; display: inline-block; max-width: 300px; border-radius: 5px; text-shadow: 0px -1px 1px rgba(0, 0, 0, 0.25); box-shadow: 0px 1px 3px rgba(255, 255, 255, 0.5) inset, 0px 1px 3px rgba(0, 0, 0, 0.5);\" href=\"http://jennyedencoaching.leadpages.co/leadbox/141f6b773f72a2%3A1347ae9f5f46dc/5752571553644544/\" target=\"_blank\">Click Here to Subscribe</a><script src=\"https://jennyedencoaching.leadpages.co/leadbox-1468011387.js\" type=\"text/javascript\" data-leadbox=\"141f6b773f72a2:1347ae9f5f46dc\" data-url=\"http://jennyedencoaching.leadpages.co/leadbox/141f6b773f72a2%3A1347ae9f5f46dc/5752571553644544/\" data-config=\"%7B%7D\"></script>\";s:10:\"post_title\";s:29:\"9 ways to Curb Carb Cravings!\";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:\"9-ways-curb-carb-cravings\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2016-07-12 10:45:01\";s:17:\"post_modified_gmt\";s:19:\"2016-07-12 14:45:01\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:35:\"http://jennyedencoaching.com/?p=229\";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:\"10\";s:13:\"max_num_pages\";d:3;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:\"404a0155f9cc371b25d33ff183f45196\";s:28:\"\0WP_Query\0query_vars_changed\";b:0;s:17:\"thumbnails_cached\";b:0;s:19:\"\0WP_Query\0stopwords\";N;s:23:\"\0WP_Query\0compat_fields\";a:2:{i:0;s:15:\"query_vars_hash\";i:1;s:18:\"query_vars_changed\";}s:24:\"\0WP_Query\0compat_methods\";a:2:{i:0;s:16:\"init_query_flags\";i:1;s:15:\"parse_tax_query\";}}', 'no') ON DUPLICATE KEY UPDATE `option_name` = VALUES(`option_name`), `option_value` = VALUES(`option_value`), `autoload` = VALUES(`autoload`)

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rel=\"attachment wp-att-1102\"><img class=\"aligncenter size-full wp-image-1102\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/07/9-ways-to-curb-carb-cravings.jpg\" alt=\"carb cravings\" width=\"800\" height=\"800\" /></a>\r\n\r\nDo you find yourself craving carb rich foods? Do you think you may even be strongly carb sensitive/addicted and end up easily binging on things like chips, cookies, crackers and other carb-centric foods? If so, you are not alone. The food industry creates foods that are awash with refined flours and sugars and it’s only natural that once the reward centers in our brains light up with a short term “fix” with these foods we’re going to want more and more and more! It can be a vicious cycle but there are ways to control those cravings, physiologically as well as psychologically. Try these 9 strategies below and let me know what you think!\r\n\r\n1. Thought stopping – stop yourself in the moment before you binge and ask what is precipitating the desire at this moment. Physical need? Emotional need? Circumstantial stress in the moment?\r\n\r\n2. Create a pleasure inventory of everything besides food that gives you joy and pleasure. Choose a realistic item from the list to pursue to delay the binge.\r\n\r\n3. Write a food log for a week and go through it for the day to see if you have either skipped meals or else have had a macro-nutrient imbalance (not enough balance of carbs, protein and fat throughout the day) Adjust accordingly.\r\n\r\n4. Plan for the carb binge and create a calming ritual around it. Relax, deep breaths, music, sitting down at the table, etc…Really enjoy and savor the food once you’ve made the decision. Don’t rush through, and no negative self talk. Both create a stress chemistry in your body which slows down digestion and signals the body to increase fat storage.\r\n\r\n5. Eat a small amount of the food, slowly, with a supportive friend or family member for accountability.\r\n\r\n6. Eat a protein rich breakfast to mitigate cravings throughout the day. Yogurt with walnuts and berries, scrambled eggs with feta and a smoothie with protein powder are good options.\r\n\r\n7. Be prepared with healthy alternatives in social situations. Bring a handful of almonds, some baby carrots in a baggie or apple.\r\n\r\n8. Eat Foods with tyrosine in it – to help prevent peaks and crashes in blood sugar: Fava Beans, Chicken, Edamame, Oats, Wheat Germ, Ricotta Cheese are good examples of foods rich with tyrosine.\r\n\r\n9. Sample Miso broth, bone broth or Veggie broth to eat before the binge: helps to shift PH balance from acidity to alkaline through the body and short circuit the stress response as well as correct electrolyte imbalance, which can contribute to a carb binge.\r\n\r\nWant more information about this and how to get beyond weight loss and into an amazing relationship with your body? Join the <a href=\"https://www.facebook.com/groups/1738140356456267/\">Wellness Warriors tribe</a> on Facebook and Sign up for my weekly newsletter giving you Eating psychology tips, recipes, blog posts and giveaways.  No spam ever, I promise!  Click below to join our tribe\r\n<a style=\"background: #ffce0a none repeat scroll 0% 0%; color: #ffffff; text-decoration: none; font-family: Helvetica,Arial,sans-serif; font-weight: bold; font-size: 16px; line-height: 20px; padding: 10px; display: inline-block; max-width: 300px; border-radius: 5px; text-shadow: 0px -1px 1px rgba(0, 0, 0, 0.25); box-shadow: 0px 1px 3px rgba(255, 255, 255, 0.5) inset, 0px 1px 3px rgba(0, 0, 0, 0.5);\" href=\"http://jennyedencoaching.leadpages.co/leadbox/141f6b773f72a2%3A1347ae9f5f46dc/5752571553644544/\" target=\"_blank\">Click Here to Subscribe</a><script src=\"https://jennyedencoaching.leadpages.co/leadbox-1468011387.js\" type=\"text/javascript\" data-leadbox=\"141f6b773f72a2:1347ae9f5f46dc\" data-url=\"http://jennyedencoaching.leadpages.co/leadbox/141f6b773f72a2%3A1347ae9f5f46dc/5752571553644544/\" data-config=\"%7B%7D\"></script>\";s:10:\"post_title\";s:29:\"9 ways to Curb Carb Cravings!\";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:\"9-ways-curb-carb-cravings\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2016-07-12 10:45:01\";s:17:\"post_modified_gmt\";s:19:\"2016-07-12 14:45:01\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:35:\"http://jennyedencoaching.com/?p=229\";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:1230;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-05-17 08:30:04\";s:13:\"post_date_gmt\";s:19:\"2017-05-17 12:30:04\";s:12:\"post_content\";s:8226:\"<a href=\"http://jennyedencoaching.com/?attachment_id=1234\" rel=\"attachment wp-att-1231\"><img class=\"aligncenter wp-image-1234 size-full\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/10/frenchfries4.jpg\" width=\"1000\" height=\"667\" /></a>\r\n\r\n<span style=\"font-weight: 400;\">We have all had the experience of eating beyond the point of being hungry and beyond what our body needs.  As an intelligent species we can override innate biological impulses, unlike, say a lion.  We can rationalize why we do the things we do, even when we don’t really want to do them, or even when we know we’ll regret it later.  So many clients have told me that they don’t know why they keep eating even when they’re no longer hungry.  It does seem absurd that we would overeat to the point of being stuffed or eat for any other reason than what is biologically necessary.  We’ll never see a pride of lions laying back, patting their bellies and groaning because they ate too much of the antelope that afternoon.  So why on earth is this something that human beings do?</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><span style=\"font-weight: 400;\">I’ve got 5 reasons why we do this and 5 solutions on what to do about it.</span></h2>\r\n&nbsp;\r\n<h2></h2>\r\n<h1><b>Because we eat mindlessly</b></h1>\r\n<span style=\"font-weight: 400;\">When we eat fast and mindlessly we are much more likely to lose track of how much we’ve consumed and we’re definitely more likely to overeat.  Why?  Because it takes 20 minutes for your brain to get the message that you’ve had enough to eat.  Specifically, ghrelin, a hunger hormone that is triggered when your stomach is empty drops and gives your brain the message to stop eating.  The problem is that if you’re snarfing your food down quickly you may overeat before your brain gets that critical message and this can result in that uncomfortable bloated feeling later.</span>\r\n\r\n&nbsp;\r\n\r\n<b>Solution #1</b><span style=\"font-weight: 400;\">: Drink a glass of water before eating.  Not only will this aid in digestion but it will also help give your body some sense of fullness before eating and serve as a means to slow you down as well.  It will also give you time to consider how you can mindfully approach this meal so you will enjoy it and feel comfortable.</span>\r\n\r\n&nbsp;\r\n<h1><b>Because it’s there</b></h1>\r\n<span style=\"font-weight: 400;\">In Brian Wansink’s book, “Mindless Eating”, he describes this phenomenon in which human beings will continue eating something simply because it is in front of them, irrespective of the presence of hunger.  They did a study with 2 groups of people eating stale popcorn in a movie theater.  Group #1 had a small bucket of stale popcorn and group #2 had a large bucket of stale popcorn.  Who do you think ate more popcorn?  Yep, group #2, and even though it was stale, they ate 30% more popcorn than group #1.  People often eat food just because it’s there.</span>\r\n\r\n&nbsp;\r\n\r\n<b>Solution #2</b><span style=\"font-weight: 400;\"> - Put healthy food in front of you to crowd out less healthy foods.  So, if you are to eat more than you intend, you will hopefully be getting more fiber, protein, healthy fat and lots of phytonutrients that help nourish your body with what it truly needs.  You can also move the trigger foods away.  For example, ask the waiter to remove the chips and salsa, the bread, etc., or choose to dance at a party rather than stand right next to the food table.  </span>\r\n\r\n&nbsp;\r\n<h1><b>Because we’re eating to comfort ourselves</b></h1>\r\nLet’s face it:  We eat when we’re sad, when we’re happy, when we’re bored, when we’re stressed, when it\'s flag day! (kidding on that one).  But, you get what I mean.  We don’t need a good reason to eat when it brings us comfort.  And it\'s a strategy that works, albeit short-term.  We have been conditioned since we were children to eat our emotions.  So much so that it is a common default reflex when faced with uncomfortable feelings.\r\n\r\n&nbsp;\r\n\r\n<b>Solution #3</b><span style=\"font-weight: 400;\"> - Sample taking a few deep breaths before beginning to eat.  Close your eyes and think about why you are eating right now.  If it’s hunger, you’ll have physical symptoms that you’ll begin to recognize. If its emotional eating, you’ll experience those symptoms from the neck up.  If you’re eating emotionally, try the following techniques: </span>\r\n\r\n<span style=\"font-weight: 400;\">-10 minutes of mindfulness meditation</span>\r\n\r\n<span style=\"font-weight: 400;\">- surfing the urge (I’ll put a link here to explain what that is)</span>\r\n\r\n<span style=\"font-weight: 400;\">- writing down a list of things that give you happiness and comfort other than food, and choosing    one from your list</span>\r\n\r\n<span style=\"font-weight: 400;\">- deciding to eat it anyway, but slowly and mindfully savoring every bite.</span>\r\n\r\n- downloading my FREE 6 part video series on how to stop emotional eating\r\n[convertkit form=4922101]\r\n<h1><b>Because you feel social pressure to eat</b></h1>\r\n<span style=\"font-weight: 400;\">My grandmother used to make huge elaborate meals for me and my cousins.  It would bring her so much pleasure watching us eat her delicacies but she’d be offended if we didn’t finish our plates or take seconds or try everything.  Certainly we need not be controlled by other people’s expectations of us and ignore our own internal hunger clock to make someone else happy, but the social pressure is there and it does force us to eat more than we sometimes want.  Other examples of social pressure to eat beyond the point of hunger: you have dinner at a friend’s house and don’t want to offend them with an unfinished plate;  you’re guessing that your dining partner feels self-conscious that he or she is still eating and you are done, so you continue to pick at your plate.  </span>\r\n\r\n&nbsp;\r\n\r\n<b>Solution #4</b><span style=\"font-weight: 400;\"> - Say that the food is delicious but that you’re getting really full and need to stop. Be honest with yourself. You’ve overeaten in the past and know it feels bad, so realize that you’re working on learning how to tune in more and respect your bodily cues regardless of outside influences.</span>\r\n\r\n&nbsp;\r\n<h1><b>Because you’re physically full but not </b><span style=\"text-decoration: underline;\"><b>satisfied</b></span></h1>\r\n<span style=\"font-weight: 400;\">This is actually really common.  Have you ever eaten a full meal and then find yourself moments or hours later poking around the fridge and cabinets looking for something because you don’t feel satisfied and you feel like something is missing?  This phenomenon is due to a lack of macronutrient-balanced foods.  Many prescribed diets and programs work because they leave out entire food groups or nutrients in order to reduce calories, but our body needs these to feel full and satisfied.  Low-fat diets and low-carb diets are perfect examples of this. If we’re not getting a harmonious balance of healthy fats, lean proteins and complex carbohydrates at every meal and snack, our body is going to crave these nutrients and cause us to continue eating despite being physically full.  </span>\r\n\r\n&nbsp;\r\n\r\n<b>Solutions #5</b><span style=\"font-weight: 400;\"> - Eat fat and protein!  We have become a culture that is afraid of fat.  There are more and more studies coming out now that debunk the myth that fat in your food creates fat on your body and to avoid it at all costs.  Your body needs both adequate healthy fats and proteins to feel completely full AND satisfied to the point of being able to push the chair away from the table with a happy and satisfied sigh and go on to the next activity.  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">So, raise your hand if one of these resonates with you and in the comments section, tell me which one and why?  Which of these solutions would you like to try?  Would love to hear any additional thoughts about why we tend to eat after we’re full too!  Sound off below!</span>\r\n\r\n&nbsp;\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/05/speltflatbread-2.png\"></div>\";s:10:\"post_title\";s:72:\"5 reasons why you still eat when you’re full (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:30:\"5-reasons-still-eat-youre-full\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-05-17 08:37:38\";s:17:\"post_modified_gmt\";s:19:\"2017-05-17 12:37:38\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1230\";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:2208;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2018-02-06 13:25:59\";s:13:\"post_date_gmt\";s:19:\"2018-02-06 18:25:59\";s:12:\"post_content\";s:5521:\"<img class=\"aligncenter size-full wp-image-2209\" src=\"http://jennyedencoaching.com/wp-content/uploads/2018/02/christin-hume-370438.jpg\" alt=\"Why we eat ice cream, even when we\'re full\" width=\"3744\" height=\"5616\" />\r\n\r\n&nbsp;\r\n\r\nDon’t pretend that you have never eaten dessert, even after a really big meal. I know you have. We all have!  Often, we’ll claim we have that tiny little spot left, right there for some of that cheesecake or a trip to the ice cream store, even when our bellies are bloated and when our bodies are clearly telling us it\'s time to stop eating.\r\nSo why do we do this to ourselves!?\r\n\r\n&nbsp;\r\n<h2>It\'s because of Sensory Specific Satiety or \"Chasing the high.\"</h2>\r\n&nbsp;\r\n\r\n<strong>Sensory Specific Satiety</strong> is the sensory experience of decreasing satisfaction with the same type of food. Our taste buds will often become saturated with flavor very quickly and we might continue to eat with the false hope that we can re-activate that powerful flavor bomb we experience in the first few bites. Yet, once saturated, there needs to be a refractory period (yes, not unlike that other type of refractory period) before our taste buds will activate again.\r\n\r\nOne of the reasons buffets are so popular and that individuals will eat more than normal at them is the variety of items with varying flavor profiles. Once we become saturated with one type of food, we attempt to get the flavor \"high\" with another type of food be it a dessert, something spicy or even a bitter component.\r\n\r\n\"A study conducted by Rolls and van Duijvenvoorde in 1984 verified this process by simulating a buffet-style meal. They fed participants four meals that included sausages, bread and butter, chocolate dessert, and bananas. They then fed the participants four courses of one of these foods. The results revealed a 44% increase in overall food consumption when exposed to the meals with a variety of foods.\"\r\n\r\nThis is yet another reason to slow down, notice the flavors on your tongue and appreciate them with awareness because the excitement of those first few bites will diminish with each additional attempt to achieve that same \"high.\"\r\n\r\n&nbsp;\r\n<h2>Other reasons we eat the dessert even if we’re mega-full</h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n1.   Everyone else is and you don’t want to feel left out\r\n\r\n&nbsp;\r\n\r\n2.   Your meal wasn’t particularly yummy or satisfying so you feel like you need to seek a pleasurable food even if you are not hungry for it.\r\n\r\n&nbsp;\r\n\r\n3.  You were raised always having dessert as a child and it becomes part of your food script despite not really needing or even wanting it.\r\n\r\n&nbsp;\r\n\r\n4.  You feel the need to put a period at the end of a meal.\r\n\r\n&nbsp;\r\n\r\n5.  You have <a href=\"http://jennyedencoaching.com/food-fomo\"><span style=\"color: #ff0000;\">FOMO</span></a> and worry that if you don’t take advantage of it, especially if it’s something special like a thanksgiving pie, it won’t come round again for a long time.\r\n\r\n&nbsp;\r\n\r\n6.  You have a nagging feeling that you just want something sweet, even if just a little bit.\r\n\r\n&nbsp;\r\n\r\n7.  Its brought out at an event or restaurant and you eat it simply because it\'s there.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nWe often chastise ourselves for wanting or needing dessert. We moralize the situation and feel that we must be out of control if we are overeating when our bodies are practically screaming at us to stop. Try ending the moral food fight and devote yourself to a intrinsic check-in instead.\r\n\r\n&nbsp;\r\n\r\n\"Stop, look and listen\" to your body and your cravings. There is nothing wrong with wanting a small sweet bite at the end of a meal, even if you technically don’t need any more nourishment. When we eat slowly, allow pleasure and awareness into the eating experience and adopt an abundance mindset around food in general - trust me you will be able to stop after a bite or two. Let me show you exactly how that is done.  Book a free <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https://jennyedencoaching.acuityscheduling.com/schedule.php\">30-minute dietary detective</a></span> session with me.\r\n\r\n&nbsp;\r\n\r\nAnd let me finish this article with these other fascinating little extra knowledge bombs about our taste buds!\r\n\r\n&nbsp;\r\n<h3>The average person has between 2000-8000 taste buds. They regenerate each week.</h3>\r\n&nbsp;\r\n<h3>Our taste buds are responsible for how we perceive flavor and taste.</h3>\r\n&nbsp;\r\n<h3>Some people are \"supertasters\" and have additional taste buds that are sensitive in particular to bitter foods.</h3>\r\n&nbsp;\r\n<h3>We have taste buds mostly on our tongues but we also have them in the back of our throat and even on our epiglottitis!</h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3>Myth! - We do not have parts of our tongue responsible for noticing different flavors - each part of the tongue can experience sweet, salty, bitter, sour and umami. In general the sides of our tongues are more sensitive to flavor and the back of the tongue can detect bitter in a more pronounced way.</h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3>Taste buds evolved in humans so that we could detect poisonous foods versus safe foods. The bitter sensitivity on the back of our tongues makes sense so that we can spit out foods that might be poisonous before swallowing them.</h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nWhat about you?  Do you feel compelled to eat dessert, even when you\'re full?\r\n\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2018/02/ice-cream.png\"></div>\";s:10:\"post_title\";s:47:\"Why you want dessert...even when you\'re stuffed\";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:31:\"want-dessert-even-youre-stuffed\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:39:\"\nhttp://jennyedencoaching.com/food-fomo\";s:13:\"post_modified\";s:19:\"2018-02-07 10:41:53\";s:17:\"post_modified_gmt\";s:19:\"2018-02-07 15:41:53\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=2208\";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:\"4\";s:6:\"filter\";s:3:\"raw\";}i:3;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1606;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-03-03 12:32:20\";s:13:\"post_date_gmt\";s:19:\"2017-03-03 17:32:20\";s:12:\"post_content\";s:2302:\"<img class=\"aligncenter size-full wp-image-1609\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/03/FREE-6-week-online-Meditation-Course-Giveaway.jpg\" alt=\"Meditation giveaway\" width=\"800\" height=\"800\" />\r\n\r\n&nbsp;\r\n<h1>Have you gotten your Ohm on lately?</h1>\r\nHave you been wanting to learn how to be more mindful in your life but your monkey mind just keeps you out of commission in that area?\r\n\r\nIf so, you\'re not alone.  But, there are countless studies showing how meditation and mindfulness can aid in everything from pain management, stress management, anxiety, binge eating, emotional eating and more!\r\n\r\nAnd now I\'m giving you an opportunity to take a deeper dive into learning this powerful tool, even if you\'re a complete beginner.  In fact, the course in this giveaway is specifically for beginners!\r\n\r\nHere\'s how this works:\r\n\r\nYou enter the giveaway and get 1 entry to win!\r\n\r\nBUT!\r\n\r\nIf you share this with a friend and THEY enter to win, you will get <span style=\"color: #ff0000;\">5</span> entries to win.  Sweet!\r\n\r\nBut it gets even better.\r\n\r\nIf you can get really brave and do a Facebook live video on your home page or on my Facebook group - <a href=\"https://www.facebook.com/groups/1738140356456267/\">Wellness Warriors</a> (join my group first!) and tell me why you want to start learning meditation and how you think the course can help you, you get <span style=\"color: #ff0000;\">10</span> more entries to win.\r\n\r\nand finally....\r\n\r\nIf you share this page on a Facebook group you are in that has over 1000 people in it, you will get <span style=\"color: #ff0000;\">15</span> extra entries to win.  Just tag me when you share it to let me know and that\'s it!\r\n\r\nFine print!\r\n\r\n<em>This course is through Knowga.  You can check them out by visiting <a href=\"https://www.knowga.com/\">their website here</a>.  If you win, you\'ll be given log-in information to access the course immediately.  You will have 90 days to complete the 6-week course which is available 24 hours online through their portal.</em>\r\n\r\nNow go get your Ohm on!  Enter today.  And don\'t forget to share the zen with friends and family.\r\n\r\n&nbsp;\r\n\r\n[giveaway id=1608]\r\n\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/03/behavioral-change-1.png\"></div>\";s:10:\"post_title\";s:55:\"6-week Online Meditation Course Giveaway. 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JENNY EDEN COACHING

Honor the Cravings

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SQL_CALC_FOUND_ROWS ey52pvn1lsposts.ID FROM ey52pvn1lsposts LEFT JOIN ey52pvn1lsterm_relationships ON (ey52pvn1lsposts.ID = ey52pvn1lsterm_relationships.object_id) WHERE 1=1 AND ey52pvn1lsposts.ID NOT IN (1072) AND ( \n ey52pvn1lsterm_relationships.term_taxonomy_id IN (40,43,76)\n) AND ey52pvn1lsposts.post_type IN (\'post\', \'page\', \'attachment\', \'custom_css\', \'customize_changeset\', \'oembed_cache\', \'user_request\', \'vc4_templates\', \'better-campaign\', \'better-banner\', \'wpcf7_contact_form\', \'vc_grid_item\', \'amn_smtp\', \'rp4wp_link\') AND ((ey52pvn1lsposts.post_status = \'publish\')) GROUP BY ey52pvn1lsposts.ID ORDER BY RAND() LIMIT 0, 4\";s:5:\"posts\";a:4:{i:0;O:7:\"WP_Post\":24:{s:2:\"ID\";i:2208;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2018-02-06 13:25:59\";s:13:\"post_date_gmt\";s:19:\"2018-02-06 18:25:59\";s:12:\"post_content\";s:5521:\"<img class=\"aligncenter size-full wp-image-2209\" src=\"http://jennyedencoaching.com/wp-content/uploads/2018/02/christin-hume-370438.jpg\" alt=\"Why we eat ice cream, even when we\'re full\" width=\"3744\" height=\"5616\" />\r\n\r\n&nbsp;\r\n\r\nDon’t pretend that you have never eaten dessert, even after a really big meal. I know you have. We all have!  Often, we’ll claim we have that tiny little spot left, right there for some of that cheesecake or a trip to the ice cream store, even when our bellies are bloated and when our bodies are clearly telling us it\'s time to stop eating.\r\nSo why do we do this to ourselves!?\r\n\r\n&nbsp;\r\n<h2>It\'s because of Sensory Specific Satiety or \"Chasing the high.\"</h2>\r\n&nbsp;\r\n\r\n<strong>Sensory Specific Satiety</strong> is the sensory experience of decreasing satisfaction with the same type of food. Our taste buds will often become saturated with flavor very quickly and we might continue to eat with the false hope that we can re-activate that powerful flavor bomb we experience in the first few bites. Yet, once saturated, there needs to be a refractory period (yes, not unlike that other type of refractory period) before our taste buds will activate again.\r\n\r\nOne of the reasons buffets are so popular and that individuals will eat more than normal at them is the variety of items with varying flavor profiles. Once we become saturated with one type of food, we attempt to get the flavor \"high\" with another type of food be it a dessert, something spicy or even a bitter component.\r\n\r\n\"A study conducted by Rolls and van Duijvenvoorde in 1984 verified this process by simulating a buffet-style meal. They fed participants four meals that included sausages, bread and butter, chocolate dessert, and bananas. They then fed the participants four courses of one of these foods. The results revealed a 44% increase in overall food consumption when exposed to the meals with a variety of foods.\"\r\n\r\nThis is yet another reason to slow down, notice the flavors on your tongue and appreciate them with awareness because the excitement of those first few bites will diminish with each additional attempt to achieve that same \"high.\"\r\n\r\n&nbsp;\r\n<h2>Other reasons we eat the dessert even if we’re mega-full</h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n1.   Everyone else is and you don’t want to feel left out\r\n\r\n&nbsp;\r\n\r\n2.   Your meal wasn’t particularly yummy or satisfying so you feel like you need to seek a pleasurable food even if you are not hungry for it.\r\n\r\n&nbsp;\r\n\r\n3.  You were raised always having dessert as a child and it becomes part of your food script despite not really needing or even wanting it.\r\n\r\n&nbsp;\r\n\r\n4.  You feel the need to put a period at the end of a meal.\r\n\r\n&nbsp;\r\n\r\n5.  You have <a href=\"http://jennyedencoaching.com/food-fomo\"><span style=\"color: #ff0000;\">FOMO</span></a> and worry that if you don’t take advantage of it, especially if it’s something special like a thanksgiving pie, it won’t come round again for a long time.\r\n\r\n&nbsp;\r\n\r\n6.  You have a nagging feeling that you just want something sweet, even if just a little bit.\r\n\r\n&nbsp;\r\n\r\n7.  Its brought out at an event or restaurant and you eat it simply because it\'s there.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nWe often chastise ourselves for wanting or needing dessert. We moralize the situation and feel that we must be out of control if we are overeating when our bodies are practically screaming at us to stop. Try ending the moral food fight and devote yourself to a intrinsic check-in instead.\r\n\r\n&nbsp;\r\n\r\n\"Stop, look and listen\" to your body and your cravings. There is nothing wrong with wanting a small sweet bite at the end of a meal, even if you technically don’t need any more nourishment. When we eat slowly, allow pleasure and awareness into the eating experience and adopt an abundance mindset around food in general - trust me you will be able to stop after a bite or two. Let me show you exactly how that is done.  Book a free <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https://jennyedencoaching.acuityscheduling.com/schedule.php\">30-minute dietary detective</a></span> session with me.\r\n\r\n&nbsp;\r\n\r\nAnd let me finish this article with these other fascinating little extra knowledge bombs about our taste buds!\r\n\r\n&nbsp;\r\n<h3>The average person has between 2000-8000 taste buds. They regenerate each week.</h3>\r\n&nbsp;\r\n<h3>Our taste buds are responsible for how we perceive flavor and taste.</h3>\r\n&nbsp;\r\n<h3>Some people are \"supertasters\" and have additional taste buds that are sensitive in particular to bitter foods.</h3>\r\n&nbsp;\r\n<h3>We have taste buds mostly on our tongues but we also have them in the back of our throat and even on our epiglottitis!</h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3>Myth! - We do not have parts of our tongue responsible for noticing different flavors - each part of the tongue can experience sweet, salty, bitter, sour and umami. In general the sides of our tongues are more sensitive to flavor and the back of the tongue can detect bitter in a more pronounced way.</h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3>Taste buds evolved in humans so that we could detect poisonous foods versus safe foods. The bitter sensitivity on the back of our tongues makes sense so that we can spit out foods that might be poisonous before swallowing them.</h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nWhat about you?  Do you feel compelled to eat dessert, even when you\'re full?\r\n\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2018/02/ice-cream.png\"></div>\";s:10:\"post_title\";s:47:\"Why you want dessert...even when you\'re stuffed\";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:31:\"want-dessert-even-youre-stuffed\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:39:\"\nhttp://jennyedencoaching.com/food-fomo\";s:13:\"post_modified\";s:19:\"2018-02-07 10:41:53\";s:17:\"post_modified_gmt\";s:19:\"2018-02-07 15:41:53\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=2208\";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:\"4\";s:6:\"filter\";s:3:\"raw\";}i:1;O:7:\"WP_Post\":24:{s:2:\"ID\";i:866;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2016-12-28 02:36:29\";s:13:\"post_date_gmt\";s:19:\"2016-12-28 07:36:29\";s:12:\"post_content\";s:3732:\"<a href=\"http://jennyedencoaching.com/input-output/input-days-vs-output-days\" rel=\"attachment wp-att-867\"><img class=\"aligncenter size-full wp-image-867\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/05/Input-Days-vs.-Output-days.jpg\" alt=\"input vs output\" width=\"800\" height=\"800\" /></a>\r\n\r\n&nbsp;\r\n\r\nThere are days when I feel guilty for not “doing more” during my self-structured day, i.e. what I\'m calling my Output Days. “I should be writing!” “I should be marketing!” \"I should get to the gym!\" These “shoulds” taunt me throughout the day until I either force myself to produce or go to bed feeling really unaccomplished.\r\n\r\n&nbsp;\r\n\r\nWhat I realized, however, is that we all have both input days and output days. And both are valuable for different reasons.\r\n\r\n&nbsp;\r\n\r\nHere’s my definition of Output Days:\r\n\r\n&nbsp;\r\n\r\nI am blogging\r\n\r\nI am writing\r\n\r\nI am exercising\r\n\r\nI am creating fliers\r\n\r\nI am gardening\r\n\r\nI am signing up for stuff\r\n\r\nI am marketing and writing emails\r\n\r\nI am speaking\r\n\r\nI am doing workshops\r\n\r\nI am reaching out to people for collaborations and meetings.\r\n\r\n&nbsp;\r\n\r\nThat’s a lot of output! In fact, I believe that it is necessary to embrace polarities in our daily rhythms and life in general. I believe in the yin/ yang concept and a balanced approach to challenges. I coach my clients every day to build in balance as a way of creating sustainable food practices and happiness in their lives.\r\n\r\n&nbsp;\r\n\r\nIt only seems understandable, then, that there must be Input Days to offset those intense Output Days. Why, in the past I thought one is better than the other, I do not know.\r\n\r\n&nbsp;\r\n\r\nCheck out my definition of Input Days:\r\n\r\n&nbsp;\r\n\r\nReading\r\n\r\nResearching\r\n\r\nListening to webinars\r\n\r\nListening to podcasts\r\n\r\nListening to an online book\r\n\r\nListening to others\r\n\r\nMeditating\r\n\r\nEating nourishing foods slowly\r\n\r\nLearning from others\r\n\r\n&nbsp;\r\n\r\nThere are some pretty valuable lessons to learn in the less frenetic days as well. In our society, we tend to value output, production and active concrete accomplishments. Simply stated, we are an “out-put “society – and I fall prey to those values every day.\r\n\r\n&nbsp;\r\n\r\nHowever, I am beginning to understand that true balance comes from embracing both of these polarities.\r\n\r\n&nbsp;\r\n<h2><span style=\"color: #ff00ff;\">{I\'ve created a toolkit with a specific template to use and a homework assignment to do in order to bring balance to you in the new year.Grab it below!}</span></h2>\r\n[convertkit form=4956278]\r\n\r\n&nbsp;\r\n\r\nReading and learning and research are so incredibly valuable because they create the foundation upon which to build – be it an idea, a blog post, a product or a service.\r\n\r\n&nbsp;\r\n\r\nWe must learn to value the passive, receptive learning days as much as the doing days.\r\n\r\n&nbsp;\r\n\r\nThe other day, I allowed myself to do just that. I read a book, listened to an online course and meditated.   That was pretty much my whole day. I refused to get into the frenetic, anxious game of “what can I put out there today?” when it was clear my body (and brain) desperately needed a passive, receptive, learning input day.\r\n\r\n&nbsp;\r\n\r\nI’m very thankful I did because it allowed me to think about and produce this article today. (Which is pretty good for an output day, don’tcha think?)\r\n\r\n&nbsp;\r\n\r\nDo you find you tend to gravitate more towards input days or output days? Which makes you feel more accomplished or satisfied?\r\n\r\n&nbsp;\r\n\r\nSound off below.\r\n\r\n&nbsp;\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2016/05/inputpinterest.jpg\" /></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2></h2>\r\n<h2></h2>\r\n<h2></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\";s:10:\"post_title\";s:25:\"Input Days vs. Output Day\";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:12:\"input-output\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2016-12-28 14:34:43\";s:17:\"post_modified_gmt\";s:19:\"2016-12-28 19:34:43\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:35:\"http://jennyedencoaching.com/?p=866\";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:\"6\";s:6:\"filter\";s:3:\"raw\";}i:2;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1047;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2016-06-27 20:50:43\";s:13:\"post_date_gmt\";s:19:\"2016-06-28 00:50:43\";s:12:\"post_content\";s:11087:\"<a href=\"http://jennyedencoaching.com/emotional-eating-6-steps-freedom/meloncholy1\" rel=\"attachment wp-att-1048\"><img class=\"aligncenter size-full wp-image-1048\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/06/meloncholy1.jpg\" alt=\"End Emotional Eating\" width=\"940\" height=\"788\" /></a>\r\n\r\nAre you an Emotional or Stress Eater?\r\n\r\nIt makes perfect sense that human beings would turn to food for comfort. When we were babies and we cried, what happened? Breast or bottle = instant comfort. Later, when we skinned a knee or were bored, sad or in any way uncomfortable, our parents may have (with the best intentions of course!), given us a treat to make us feel better or distract us from feeling our feelings. This, inadvertently, led us to engage in unhealthy behaviors to cope with those feelings, and thereby fail to acquire the tools needed to comfort ourselves.\r\n\r\n&nbsp;\r\n\r\nIt also makes sense that food would be the perfect device for soothing such intense emotions or even ennui. Why?\r\n\r\n&nbsp;\r\n<ol>\r\n <li>It’s abundant.</li>\r\n <li>It’s cheap.</li>\r\n <li>It’s socially acceptable.</li>\r\n <li>It really works (albeit short-term).</li>\r\n</ol>\r\n&nbsp;\r\n\r\nThink about other types of addictions or vices employed to deal with stress and emotions, and you’ll discover that above all others (drugs, gambling, obsessive shopping, drinking etc.), food is the most acceptable and accessible, and often becomes ones “drug of choice”.\r\n\r\n&nbsp;\r\n\r\nThe fact that everything above may be true doesn’t negate the fact that emotional and stress-related eating causes us enormous angst. The symptoms that follow this behavior include physical, cognitive and emotional distress. Ironically, the solution we choose to deal with these unsettling feelings, (eating), exacerbates these negative emotions exponentially. We are filled with shame, we berate ourselves for not being able to “figure this out already”, and we may have GI distress as well as   sleep disorders. This is true both as a short-term and long-term consequence of binging and emotional eating. This vicious cycle leaves us feeling more hopeless and entrapped than ever.\r\n\r\n&nbsp;\r\n\r\nWhat if I were to tell you that you could take a detour from this path? You’d be skeptical but intrigued, right?\r\n\r\n&nbsp;\r\n\r\nWhile it takes commitment, investment and planning, as well as stepping out on that treacherous limb sometimes causing “discomfort”, I know that this is something every person can accomplish.\r\n\r\n&nbsp;\r\n\r\nHere are 6 actionable and specific measures you can take TODAY to get off the emotional eating roller coaster.\r\n\r\n&nbsp;\r\n<ol>\r\n <li><strong>Stop, Look and Listen</strong> – When you feel compelled to eat, stop for a minute (before instinctively grabbing), look around you and notice your environment, and why you might be having intense feelings. Are the kids fighting, was there a traffic jam, did you come home to find a mess in the house?). Finally, LISTEN – listen to your body, ask if it’s experiencing physical cues of hunger, or if this is just emotional hunger overtaking you.</li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"2\">\r\n <li>Once you’ve determined if this is a physical or emotional hunger, do your best to honor whichever it is. If it’s hunger, then eat a macro-nutrient balanced snack (healthy fat, complex carbohydrates and lean protein combo, i.e. rice cake with turkey and smashed avocado). If it’s stress or emotions driving your need to eat, go to paragraph #3.</li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"3\">\r\n <li>Allow your nervous system to go from <strong><u>Sympathetic Dominance to Parasympathetic dominance</u></strong>. Sympathetic dominance is our “fight or flight” mode. Parasympathetic dominance is our relaxation response. We simply cannot effectively digest and assimilate our food if we literally feel like a lion is chasing us when we eat. Start by sitting down and taking 3-5 deep breaths with your eyes closed. Don’t eat anything until you’ve done this.</li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"4\">\r\n <li>Next, try to <strong><u>Surf the Urge</u></strong>. What is this? Well, imagine a wave, or a contraction, (if you’ve ever been in labor).   There is a buildup of energy, a peak and then a denouement. Most of us don’t stick around long enough to know that if you can tolerate the uncomfortable feelings while staying embodied and present, you will get a reprieve from them. On the other side is where your freedom lies. This is a visual description to have you understand this concept better.</li>\r\n</ol>\r\n<a href=\"http://jennyedencoaching.com/emotional-eating-6-steps-freedom/surfing\" rel=\"attachment wp-att-1058\"><img class=\"aligncenter wp-image-1058 size-large\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/06/surfing-683x1024.jpg\" alt=\"surf the urge\" width=\"683\" height=\"1024\" /></a>\r\n\r\n&nbsp;\r\n<ol start=\"5\">\r\n <li>When you do finally eat – try <strong><u>eating mindfully.</u></strong> Use all your senses when eating and spend time savoring the flavors on your palate. Notice the textures and tastes, as you have never done before.</li>\r\n</ol>\r\n&nbsp;\r\n\r\nDownload my \"10 tips for mindful eating\" to quickly learn the basics of mindful eating.\r\n<a style=\"background: #ffce0a none repeat scroll 0% 0%; color: #ffffff; text-decoration: none; font-family: Helvetica,Arial,sans-serif; font-weight: bold; font-size: 16px; line-height: 20px; padding: 10px; display: inline-block; max-width: 300px; border-radius: 5px; text-shadow: 0px -1px 1px rgba(0, 0, 0, 0.25); box-shadow: 0px 1px 3px rgba(255, 255, 255, 0.5) inset, 0px 1px 3px rgba(0, 0, 0, 0.5);\" href=\"https://jennyedencoaching.leadpages.co/leadbox/140a9de73f72a2%3A1347ae9f5f46dc/5675267779461120/\" target=\"_blank\" rel=\"noopener\">Give me my 10 Mindful Eating Tips!</a><script src=\"https://jennyedencoaching.leadpages.co/leadbox-1467043960.js\" type=\"text/javascript\" data-leadbox=\"140a9de73f72a2:1347ae9f5f46dc\" data-url=\"https://jennyedencoaching.leadpages.co/leadbox/140a9de73f72a2%3A1347ae9f5f46dc/5675267779461120/\" data-config=\"%7B%7D\"></script>\r\n\r\n&nbsp;\r\n\r\nFinally….\r\n\r\n6. <strong>Befriend the Binge</strong>. What? I hate my binge! What do you mean befriend it? That is ridiculous!\r\nStay with me. I will explain….\r\n\r\nIf all else fails, as it often will, DO NOT disparage yourself for using food to calm and soothe. Remember – it is deep seeded and long-term strategy you have used and will continue to rear its head from time to time. Try to forgive yourself and start anew. If strategies 1-5 does not work and you decide to binge or eat foods that:\r\n\r\na. you know may result in a weight gain\r\n\r\nb. leads to shame, depression and anxiety\r\n\r\nc. produces a GI disturbance\r\n\r\nd. causes you to abandon healthy behaviors and self-care\r\n\r\n&nbsp;\r\n\r\nBefriend the Binge! Make friends with it. Be curious about it. Learn its life story. What is the binge telling you? What does it reveal about what you truly need, for which food serves as a surrogate? These thoughts may unleash some very difficult memories or conversations you may have had with yourself, which are often at the root of emotional and binge-eating that are not sufficiently addressed.   (In my next blog post, I\'ll also discuss \"Ritualizing the Binge,\" which is a separate concept and technique which can also help diminish or stop binges.)\r\n\r\n&nbsp;\r\n\r\nWant to learn more about Mindful eating? Download your \"<strong>10 Tips for Mindful Eating</strong>\" worksheet here. (<strong>click the image</strong>)\r\n<a href=\"https://jennyedencoaching.leadpages.co/leadbox/140a9de73f72a2%3A1347ae9f5f46dc/5675267779461120/\" target=\"_blank\" rel=\"noopener\"><img class=\"\" src=\"https://lh3.googleusercontent.com/4SdnsLuqKTQAjM2QgOos9de4XSr94KEbowtIjtENkKvKXsEhdYrB4__9MHDGcAFtL4nEoH_WM1cnDqeTVrNeKl4=s0\" width=\"327\" height=\"327\" /></a>\r\n\r\n<script src=\"https://jennyedencoaching.leadpages.co/leadbox-1467043960.js\" type=\"text/javascript\" data-leadbox=\"140a9de73f72a2:1347ae9f5f46dc\" data-url=\"https://jennyedencoaching.leadpages.co/leadbox/140a9de73f72a2%3A1347ae9f5f46dc/5675267779461120/\" data-config=\"%7B%7D\"></script>\r\n\r\n&nbsp;\r\n\r\nOr sign up for your <a href=\"http://jennyedencoaching.com/beyond-weight-loss-coaching\">free 30 minute consult</a> with me and lets get to the bottom of your eating concerns once and for all.\r\n<iframe src=\"https://app.acuityscheduling.com/schedule.php?owner=12422890\" width=\"100%\" height=\"800\" frameborder=\"0\"></iframe>\r\n<script src=\"https://d3gxy7nm8y4yjr.cloudfront.net/js/embed.js\" type=\"text/javascript\"></script>\r\n\r\n&nbsp;\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 0.85; z-index: 8675309; display: none; cursor: pointer; top: 36px; left: 241px;\">Save</span>\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 0.85; z-index: 8675309; display: none; cursor: pointer; top: 36px; left: 241px;\">Save</span>\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 0.85; z-index: 8675309; display: none; cursor: pointer; top: 36px; left: 241px;\">Save</span>\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer;\">Save</span>\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 0.85; z-index: 8675309; display: none; cursor: pointer; top: 36px; left: 241px;\">Save</span>\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 0.85; z-index: 8675309; display: none; cursor: pointer; top: 2208px; left: 611px;\">Save</span>\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer;\">Save</span>\";s:10:\"post_title\";s:36:\"Emotional Eating: 6 Steps to Freedom\";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:32:\"emotional-eating-6-steps-freedom\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-11-14 14:47:06\";s:17:\"post_modified_gmt\";s:19:\"2017-11-14 19:47:06\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1047\";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:1230;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-05-17 08:30:04\";s:13:\"post_date_gmt\";s:19:\"2017-05-17 12:30:04\";s:12:\"post_content\";s:8226:\"<a href=\"http://jennyedencoaching.com/?attachment_id=1234\" rel=\"attachment wp-att-1231\"><img class=\"aligncenter wp-image-1234 size-full\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/10/frenchfries4.jpg\" width=\"1000\" height=\"667\" /></a>\r\n\r\n<span style=\"font-weight: 400;\">We have all had the experience of eating beyond the point of being hungry and beyond what our body needs.  As an intelligent species we can override innate biological impulses, unlike, say a lion.  We can rationalize why we do the things we do, even when we don’t really want to do them, or even when we know we’ll regret it later.  So many clients have told me that they don’t know why they keep eating even when they’re no longer hungry.  It does seem absurd that we would overeat to the point of being stuffed or eat for any other reason than what is biologically necessary.  We’ll never see a pride of lions laying back, patting their bellies and groaning because they ate too much of the antelope that afternoon.  So why on earth is this something that human beings do?</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><span style=\"font-weight: 400;\">I’ve got 5 reasons why we do this and 5 solutions on what to do about it.</span></h2>\r\n&nbsp;\r\n<h2></h2>\r\n<h1><b>Because we eat mindlessly</b></h1>\r\n<span style=\"font-weight: 400;\">When we eat fast and mindlessly we are much more likely to lose track of how much we’ve consumed and we’re definitely more likely to overeat.  Why?  Because it takes 20 minutes for your brain to get the message that you’ve had enough to eat.  Specifically, ghrelin, a hunger hormone that is triggered when your stomach is empty drops and gives your brain the message to stop eating.  The problem is that if you’re snarfing your food down quickly you may overeat before your brain gets that critical message and this can result in that uncomfortable bloated feeling later.</span>\r\n\r\n&nbsp;\r\n\r\n<b>Solution #1</b><span style=\"font-weight: 400;\">: Drink a glass of water before eating.  Not only will this aid in digestion but it will also help give your body some sense of fullness before eating and serve as a means to slow you down as well.  It will also give you time to consider how you can mindfully approach this meal so you will enjoy it and feel comfortable.</span>\r\n\r\n&nbsp;\r\n<h1><b>Because it’s there</b></h1>\r\n<span style=\"font-weight: 400;\">In Brian Wansink’s book, “Mindless Eating”, he describes this phenomenon in which human beings will continue eating something simply because it is in front of them, irrespective of the presence of hunger.  They did a study with 2 groups of people eating stale popcorn in a movie theater.  Group #1 had a small bucket of stale popcorn and group #2 had a large bucket of stale popcorn.  Who do you think ate more popcorn?  Yep, group #2, and even though it was stale, they ate 30% more popcorn than group #1.  People often eat food just because it’s there.</span>\r\n\r\n&nbsp;\r\n\r\n<b>Solution #2</b><span style=\"font-weight: 400;\"> - Put healthy food in front of you to crowd out less healthy foods.  So, if you are to eat more than you intend, you will hopefully be getting more fiber, protein, healthy fat and lots of phytonutrients that help nourish your body with what it truly needs.  You can also move the trigger foods away.  For example, ask the waiter to remove the chips and salsa, the bread, etc., or choose to dance at a party rather than stand right next to the food table.  </span>\r\n\r\n&nbsp;\r\n<h1><b>Because we’re eating to comfort ourselves</b></h1>\r\nLet’s face it:  We eat when we’re sad, when we’re happy, when we’re bored, when we’re stressed, when it\'s flag day! (kidding on that one).  But, you get what I mean.  We don’t need a good reason to eat when it brings us comfort.  And it\'s a strategy that works, albeit short-term.  We have been conditioned since we were children to eat our emotions.  So much so that it is a common default reflex when faced with uncomfortable feelings.\r\n\r\n&nbsp;\r\n\r\n<b>Solution #3</b><span style=\"font-weight: 400;\"> - Sample taking a few deep breaths before beginning to eat.  Close your eyes and think about why you are eating right now.  If it’s hunger, you’ll have physical symptoms that you’ll begin to recognize. If its emotional eating, you’ll experience those symptoms from the neck up.  If you’re eating emotionally, try the following techniques: </span>\r\n\r\n<span style=\"font-weight: 400;\">-10 minutes of mindfulness meditation</span>\r\n\r\n<span style=\"font-weight: 400;\">- surfing the urge (I’ll put a link here to explain what that is)</span>\r\n\r\n<span style=\"font-weight: 400;\">- writing down a list of things that give you happiness and comfort other than food, and choosing    one from your list</span>\r\n\r\n<span style=\"font-weight: 400;\">- deciding to eat it anyway, but slowly and mindfully savoring every bite.</span>\r\n\r\n- downloading my FREE 6 part video series on how to stop emotional eating\r\n[convertkit form=4922101]\r\n<h1><b>Because you feel social pressure to eat</b></h1>\r\n<span style=\"font-weight: 400;\">My grandmother used to make huge elaborate meals for me and my cousins.  It would bring her so much pleasure watching us eat her delicacies but she’d be offended if we didn’t finish our plates or take seconds or try everything.  Certainly we need not be controlled by other people’s expectations of us and ignore our own internal hunger clock to make someone else happy, but the social pressure is there and it does force us to eat more than we sometimes want.  Other examples of social pressure to eat beyond the point of hunger: you have dinner at a friend’s house and don’t want to offend them with an unfinished plate;  you’re guessing that your dining partner feels self-conscious that he or she is still eating and you are done, so you continue to pick at your plate.  </span>\r\n\r\n&nbsp;\r\n\r\n<b>Solution #4</b><span style=\"font-weight: 400;\"> - Say that the food is delicious but that you’re getting really full and need to stop. Be honest with yourself. You’ve overeaten in the past and know it feels bad, so realize that you’re working on learning how to tune in more and respect your bodily cues regardless of outside influences.</span>\r\n\r\n&nbsp;\r\n<h1><b>Because you’re physically full but not </b><span style=\"text-decoration: underline;\"><b>satisfied</b></span></h1>\r\n<span style=\"font-weight: 400;\">This is actually really common.  Have you ever eaten a full meal and then find yourself moments or hours later poking around the fridge and cabinets looking for something because you don’t feel satisfied and you feel like something is missing?  This phenomenon is due to a lack of macronutrient-balanced foods.  Many prescribed diets and programs work because they leave out entire food groups or nutrients in order to reduce calories, but our body needs these to feel full and satisfied.  Low-fat diets and low-carb diets are perfect examples of this. If we’re not getting a harmonious balance of healthy fats, lean proteins and complex carbohydrates at every meal and snack, our body is going to crave these nutrients and cause us to continue eating despite being physically full.  </span>\r\n\r\n&nbsp;\r\n\r\n<b>Solutions #5</b><span style=\"font-weight: 400;\"> - Eat fat and protein!  We have become a culture that is afraid of fat.  There are more and more studies coming out now that debunk the myth that fat in your food creates fat on your body and to avoid it at all costs.  Your body needs both adequate healthy fats and proteins to feel completely full AND satisfied to the point of being able to push the chair away from the table with a happy and satisfied sigh and go on to the next activity.  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">So, raise your hand if one of these resonates with you and in the comments section, tell me which one and why?  Which of these solutions would you like to try?  Would love to hear any additional thoughts about why we tend to eat after we’re full too!  Sound off below!</span>\r\n\r\n&nbsp;\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/05/speltflatbread-2.png\"></div>\";s:10:\"post_title\";s:72:\"5 reasons why you still eat when you’re full (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:30:\"5-reasons-still-eat-youre-full\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-05-17 08:37:38\";s:17:\"post_modified_gmt\";s:19:\"2017-05-17 12:37:38\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1230\";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:\"10\";s:13:\"max_num_pages\";d:3;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:\"404a0155f9cc371b25d33ff183f45196\";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`)

honor your cravings

Cravings are common and normal. It’s often our body’s brilliant way of letting us know which nutrients we are lacking. I frequently hear from clients that they are craving a particular type of food. For some, it’s salty, crunchy chips, for others it’s something sweet and chewy and still for others it’s a savory comfort food that will bring satisfaction.

 

Cravings are an interesting phenomenon, however. On the one hand, we recognize a craving as a signal from the body communicating a need. On the other hand, many of us confuse our physical and emotional cravings. We come to rely on easily available foods for the brief comfort of a quick fix. Ask a pregnant woman who has Pica why she craves dish soap and mothballs and we have quite the conundrum.

 

If we cannot distinguish between the emotional cravings and the physical ones, how can we possibly honor our bodies and minds in an appropriate way?

 

If we cannot distinguish between the emotional cravings and the physical ones, how can we possibly honor our bodies and minds in an appropriate way? Click To Tweet

 

Enter mindfulness.

 

Tuning inward and staying there as opposed to looking externally for solutions pertaining to OURSELVES is one way that we can reconcile these two things. Too often, when we crave some sort of food, there is an immediate response – no barrier, no self-discovery and no waiting time…just an itch that needs to be scratched. Mindfulness bridges the gap between internal impulse and the expression of that impulse.

 

What if we were able to scratch that itch and respect what our brain and body demand at the same time? That would be pretty groundbreaking.

 

Another aspect to consider is a craving for specific tastes and textures.

For many, food is not just about food. It’s about the experience of eating. It’s about foods that in particular ways meet needs we have. I’ve always been fascinated, for instance, by those who have a “sweet tooth” vs. those who just want chips and fries.

 

Let’s review the specific and most common tastes and textures we seek.

 

Taste Cravings

 

  1. Sweet – as human beings we crave sweet foods, which is a survival trait we’ve acquired through the process of evolving. When we were hunters and gatherers, we had to know which plants were safe and which were poisonous. As a result, we humans will innately crave and seek out sweet foods as opposed to bitter, which is an indication that bitter foods may be unsafe.

 

  1. Salty – Salt has gotten a bad rap, but the truth is we need a balance of sodium and other electrolytes that are essential for our wellbeing and survival. Unfortunately, it often comes in the form of processed foods and is high in chemicals and preservatives our body doesn’t need. Sodium and salt can enhance thyroid and adrenal functioning and plays a role in alkalizing our PH balance.
Related Post:  Are you an Empowered Eater?

 

  1. Bitter – our preference for bitter foods has taken a long time to evolve for obvious reasons (see sweet), but bitter is alive and well on our palates these days. In fact, there is a whole classification of foods called “bitters” that contribute complexity and depth to various drinks and dishes. Personally, I love nothing more than some fresh bitter arugula in a salad and if we didn’t somehow learn to love bitter, I would have never have developed my favorite addiction….coffee.

 

  1. Sour – Give a baby a lemon and you’ll see that baby pucker up in an instant. Unlike sweet, we don’t have a built in propensity to crave sour. Still, it is a taste that we have learned to love and crave over time, often in combination with other tastes such as sweet and salty. Just think of the digestive juices generated when we think of sour pickles.

 

  1. Umami – this is the more elusive and newer taste category. It’s a Japanese word essentially meaning savory. Some examples would be a Porcini mushroom, a steak, MSG or soy sauce.

 

Texture Cravings

 

  1. Crunchy – chips, cucumbers, etc.
  2. Chewy – taffy, oysters
  3. Mushy – oatmeal, banana
  4. Crisp – apple, jicama
  5. Airy – popcorn, cotton candy
  6. Unctuous, i.e. fatty texture – fried foods, foie gras, cheese
  7. Creamy – ice cream, yogurt

 

So, knowing what we know, can we honor the specific taste and texture we desire in that moment?   This, as opposed to choosing a food that may result in feeling ashamed, anxious, “off the rails” and to be alarmed at our poor choices.

 

For instance…. craving chips? Maybe it’s the crunchy and salty you’re really after – perhaps cucumbers or pickles could be a good substitute and not create or trigger a food-shame spiral.

 

Dying for something sweet and maybe “chocolaty”? What about trying for a banana and a few squares of extra dark chocolate?

 

You see my point. You can honor the craving without breaking the calorie bank or by wreaking havoc on our health and wellness goals.

 

Let’s review:

 

Next time you’re craving something…. First make sure it’s true hunger and not an emotional or psychological craving for which food is playing the supporting role. (Check out this hunger scale timeline to help you determine this.) Next, get in touch with what that specific taste and texture combination craving you are having.   Finally, honor your body and your brain by choosing a taste/texture combination that will be delightful on the tongue and healthy to the body. This is what we call “having-it-all”.

 

Want to learn more about mindful eating and 10 really easy and actionable ways to implement mindful-eating strategies today?  Click the image below

 

What are some of your most common cravings and how do you manage them? Would love to hear your tips and strategies below!

 

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