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Jenny Eden Coaching

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class=\"aligncenter wp-image-935 size-full\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/06/Micro-Mindful.jpg\" alt=\"Micro-Mindful Moments\" width=\"800\" height=\"1200\" /></a>\r\n\r\n&nbsp;\r\n\r\n“I am terrible at meditating” I’ll hear clients, friends and family say to me. “I don’t have the patience to sit still and allow my brain to stop thinking” or “for me to stop doing!.”\r\n\r\n&nbsp;\r\n\r\nMany people have the misconception that mindfulness and meditation are things you are good at or not good at. The truth is that anyone can meditate. There really are no rules. It’s merely observing the simplicity of the breath and the complexity of the mind, without judgment. And it’s noticing the thought bubbles that appear naturally in the chattering mind versus allowing your mind to drift along with that thought. It’s watching where the thought goes, without creating a story or having emotions about that thought. It’s almost as if you’re watching your own brain from a distance. Deep right?\r\n\r\n&nbsp;\r\n\r\nPeople get frustrated when they attempt to do this and get carried away by thought wave after thought wave, realizing only when the session is almost over that they were supposed to notice their breath, and quickly scramble to do so. I’ve been there. I know that frustration.\r\n\r\n&nbsp;\r\n\r\nBut, when you continue to practice, something magical happens over time. You can slow down, and you can observe. From that place, you can calm your nervous system, alleviate stress, still your amygdala, which is the part of your brain that signals your fight or flight response, and stimulate your prefrontal cortex which is our ever important area of the brain for executive functioning.\r\n\r\n&nbsp;\r\n\r\n[bctt tweet=\"Meditation is merely observing the simplicity of the breath and the complexity of the mind.\" username=\"coachjennyeden\"]\r\n\r\n&nbsp;\r\n\r\nI use these techniques in my Eating Psychology practice because I see how they help people become more mindful eaters and prevent binge eating. By improving executive functioning, you can create a barrier between a stimulus = trigger food and an immediate response = binging uncontrollably on said trigger food.\r\n\r\n&nbsp;\r\n\r\nThe good news is that while a consistent meditation or mindfulness practice is best to achieve this, you can also have success with what I call <u>Micro-Mindful Moments.</u>\r\n\r\n&nbsp;\r\n\r\nMicro-Mindful Moments are those where you basically “stop, look and listen” in any situation, observe the body and senses, and tune in instead of responding to external stimuli. Here is an example: my kids are all over me; I’m trying to cook dinner, and I’m multitasking. I start to crave carbs and look furtively at the graham crackers on the counter. My “instinct” is to grab whatever is in front of me, react mindlessly to the chaotic situation, and deal with the consequences later. That default strategy has never worked for me, yet I would do it over and over again always expecting a different result!\r\n<h2>Enter, Micro-mindful Moment.</h2>\r\n&nbsp;\r\n\r\nNow, when something stressful like this happens, I stop. I take 2-3 deep breaths. I observe by checking in with myself and start to embody vs. dissociate or numb out as a way to deal with stress. And then I listen…. what is my body telling me? Am I hungry right now? Or am I responding to stress? I see if there is anything thing else I can do to alleviate this stress other than attempt to numb it by consuming unhealthy food, which ultimately will cause me more stress! Most of the time I can turn on some music, take a quick walk, call a friend or just lay down for a minute. Sometimes I still give in to the treat and that is ok too. If I do that, I own the decision, I sit down with the treat and savor every freaking bite.\r\n\r\n&nbsp;\r\n\r\nYou too can have Micro-Mindful Moments. It’s just a matter of tuning inward - to become exquisitely present in the times you are least likely to want to feel your feelings. It will be strange and counter-intuitive at first. It will feel slightly surreal. But you will start to notice changes, and you will start to feel calmer and more empowered around your food choices, and with life in general.\r\n\r\n&nbsp;\r\n\r\nMindfulness = it’s not just for monks in Bhutan anymore.\r\n\r\n&nbsp;\r\n\r\nGive it a try and tell me in the comments below how this strategy worked for you!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\";s:10:\"post_title\";s:21:\"Micro-Mindful Moments\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:21:\"micro-mindful-moments\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2016-06-01 18:03:29\";s:17:\"post_modified_gmt\";s:19:\"2016-06-01 22:03:29\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:35:\"http://jennyedencoaching.com/?p=933\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"0\";s:6:\"filter\";s:3:\"raw\";}i:1;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1339;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2016-11-09 10:50:50\";s:13:\"post_date_gmt\";s:19:\"2016-11-09 15:50:50\";s:12:\"post_content\";s:3783:\"<a href=\"http://jennyedencoaching.com/wp-content/uploads/2016/11/The-Post-election-7-day-Cleanse.jpg\"><img class=\"aligncenter size-full wp-image-1340\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/11/The-Post-election-7-day-Cleanse.jpg\" alt=\"post election cleanse\" width=\"800\" height=\"800\" /></a>\r\n<h1> Heal our bodies, heal our Nation</h1>\r\nThis has been a bitter and stressful election cycle for many.   We need healing and many of us need to heal both emotionally and physically from it.    Clients I work with have come in worried about their futures no matter what the outcome and understandably using food as a way to cope with their emotions.  We need collective self-care.  Whether you are happy with this outcome or devastated, our entire country is in need of healing and calm.  Let\'s do that from the inside out.\r\n\r\n&nbsp;\r\n\r\nAs a way to heal and unite, I feel it\'s time for a <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https://jennyedencoaching.leadpages.co/post-election-cleanse/\">post-election cleanse.</a></span>  Let\'s rid ourselves of the vitriol and negativity, emotionally and cleanse in a kind and gentle way with healthy, macro nutrient, balanced and yummy chef-created recipes, eating meditations and holistic health tips.\r\n\r\n&nbsp;\r\n<h2>Here\'s how it will work:</h2>\r\n1. You will get an email once a day from me.\r\n\r\n2. Days 1 and 2 will be about emotional and spiritual healing and resetting our nervous system from sympathetic (fight or flight) to parasympathetic (relaxation response)\r\n\r\n3. Days 3, 4 and 5 will be food-based - balanced, healthy and cleansing foods like soups, smoothies, proteins and healthy fats.\r\n\r\n4  Day 6 will focus on other ways to cleanse and detox - i.e journaling, detoxing the home, etc.\r\n\r\n5. On day 7 we\'ll have a live online event and hopefully feel cleansed and renewed all the way to the new year and beyond!\r\n\r\n&nbsp;\r\n\r\nLet\'s move on from this stressful election cycle and get healthy and balanced before the holiday\'s bombard us with Christmas cookies and latkes at every turn.\r\n\r\nThe detox will begin this coming Monday, November 14th.  Who\'s in?\r\n\r\n&nbsp;\r\n\r\nJoin me by clicking the link below.\r\n<h1><span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https://jennyedencoaching.leadpages.co/post-election-cleanse/\">POST-ELECTION CLEANSE</a></span></h1>\r\n&nbsp;\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: 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: 1; z-index: 8675309; display: none; cursor: pointer; top: 36px; left: 311px;\">Save</span>\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 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: 1; z-index: 8675309; display: none; cursor: pointer;\">Save</span>\";s:10:\"post_title\";s:32:\"Free Post-Election 7-day cleanse\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:21:\"post-election-cleanse\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2016-11-09 10:49:55\";s:17:\"post_modified_gmt\";s:19:\"2016-11-09 15:49:55\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1339\";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: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:3;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; 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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 (1161) AND ( \n ey52pvn1lsterm_relationships.term_taxonomy_id IN (51,57,66,103)\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:1839;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-06-06 09:00:38\";s:13:\"post_date_gmt\";s:19:\"2017-06-06 13:00:38\";s:12:\"post_content\";s:6669:\"<img class=\"aligncenter wp-image-1841 size-full\" title=\"Health Successes\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/06/15-ways-to-measure-your-health-successes-that-has-nothing-to-do-with-your-scale.png\" alt=\"15 ways to measure your health successes\" width=\"800\" height=\"800\" />\r\n\r\n&nbsp;\r\n<h1>Do you find that a scale determines your successes?</h1>\r\n<span style=\"font-weight: 400;\">When I was full-on in my<span style=\"color: #ff00ff;\"> <a style=\"color: #ff00ff;\" href=\"http://jennyedencoaching.com/i-was-a-professional-dieter\">obsessive dieting mode</a></span>, the scale was the be-all end-all measure for my success.  And sadly, it also determined whether or not I felt like I was a big ole failure too.  It didn’t matter if I busted my tush off that week exercising and restricting my calories to the point of light headedness.  If the scale said I maintained or (gasp!) even gained, then I clearly messed up somehow and it was up to me to work even harder.   Can you imagine the power I gave to that little square box on my floor?  </span>\r\n\r\n<span style=\"font-weight: 400;\">The scale stripped away my own sense of efficacy and trust I had from within.  And the scale only tells us a 1-dimensional story.  Does it know of muscle mass gained or lost?  Does it know when you’re PMSing and bloating?  Does it know if you had a salty meal the night before and are holding on to water?  Does it know if you’ve had a medication change which is temporarily having you hold on to more weight?  </span>\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">Of course not!</span></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Only I know what kind of week I had or didn’t have.  Only I can fill in the blanks that made up the tapestry of my week and tell the 3 dimensional story.  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Why did I need a scale to validate that for me? I’m guessing if you’re reading this article, maybe this resonates for you as well.  Since ditching the scale 2 years ago, turning inward and learning to trust, accept and communicate with my body better, I have a much more expansive approach to “success.”  I put success in quotes because really, isn’t it such a subjective term?  I now use a multi-faceted and intuitive approach to whether or not I’m on my path of wellness self-care.  I invite you to do the same.  Because, when we’re only relying on 1 or 2 measures like BMI and the scale it is a disservice to you and lends itself to judgement, frustration, feelings of failure and recidivism versus a path of sustainability, freedom and trust.  I created this interactive daily health checklist that will help you focus on the 15 other holistic health and wellness metrics to help you to determine if you are on your path and meeting your goals.  Just <script src=\"//static.leadpages.net/leadboxes/current/embed.js\" async defer></script> <span style=\"color: #ff00ff;\"><a style=\"color: #ff00ff;\" data-leadbox-popup=\"140f75673f72a2:1347ae9f5f46dc\">click this link</a></span> to grab the checklist and start tracking daily.</span>\r\n\r\n&nbsp;\r\n<h2><span style=\"font-weight: 400;\">So, here are 15 questions to ask yourself to see if you are doing well with your health goals this week:  Which would you add?</span></h2>\r\n&nbsp;\r\n<ol>\r\n <li>Am I getting enough hours and quality of sleep?  Do I have healthy sleep hygiene rituals in place?</li>\r\n</ol>\r\n&nbsp;\r\n\r\n2. How do my clothes feel on me?  Am I comfortable?\r\n\r\n&nbsp;\r\n\r\n3. How is my energy levels?  Am I getting through my day and thriving?\r\n\r\n&nbsp;\r\n\r\n4. Am I feeling lucid, productive and industrious?\r\n\r\n&nbsp;\r\n\r\n5. How’s my connectedness factor?  Am I making time for friendships and community?\r\n\r\n&nbsp;\r\n\r\n6. Am I creating balance in my week to leave time for family, hobbies, nourishment as well as work?\r\n\r\n&nbsp;\r\n\r\n7. Am I drinking enough water and staying hydrated?\r\n\r\n&nbsp;\r\n\r\n8. How is my veggie and fruit intake coming along?  Should I be adding in more raw or cooked veggies and fruits to give me fiber, nutrition and energy?\r\n\r\n&nbsp;\r\n\r\n9. What was my movement and exercise like this week?  Did I bring a sense of flow and joy to it or was I pushing and forcing myself to do it?\r\n\r\n&nbsp;\r\n\r\n10. What stress reduction techniques did I implement?\r\n\r\n&nbsp;\r\n\r\n11. Did I allow myself pleasure, rest and relaxation?\r\n\r\n&nbsp;\r\n\r\n12. Did I practice mindfulness and/or meditation in some form every day?\r\n\r\n&nbsp;\r\n\r\n13. Did I eat foods that nourish my body and give me a sense of balance?\r\n\r\n&nbsp;\r\n\r\n14. Did I eat slowly and savor the choices I made?\r\n\r\n&nbsp;\r\n\r\n15. Did I stay engaged and in action no matter the emotions I was experiencing?\r\n\r\n&nbsp;\r\n\r\n<script src=\"//static.leadpages.net/leadboxes/current/embed.js\" async defer></script> <button style=\"background: #8a49b8; border-color: #8a49b8; border-radius: 20px; color: #ffffff; display: inline-block; vertical-align: middle; padding: 16px 32px; min-width: 192px; border: 1px solid #8a49b8; font-size: 1rem; font-family: Helvetica, Arial, sans-serif; text-align: center; outline: 0; line-height: 1; cursor: pointer; -webkit-transition: background 0.3s, color 0.3s, border 0.3s; transition: background 0.3s, color 0.3s, border 0.3s; box-shadow: 0px 2px 5px rgba(0, 0, 0, 0.6);\" data-leadbox-popup=\"140f75673f72a2:1347ae9f5f46dc\">Download your Interactive Daily Health Checklist!</button>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Combined together, I am looking at a picture of holistic health and wellness and not some arbitrary number on a scale which tells me nothing about all of these other important facets of our lives.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Next time you’re noticing you’re spending an inordinate amount of time thinking about the scale, feeling angry, sad or frustrated at what seems to be the scale not validating your hard work and efforts then allow yourself to take a scale hiatus and sample some of these other metrics instead.  If you’re tentative about this exercise, try it just for a week or 2.  </span>\r\n\r\n&nbsp;\r\n\r\n<script src=\"//static.leadpages.net/leadboxes/current/embed.js\" async defer></script> <img style=\"cursor: pointer;\" src=\"https://lh3.googleusercontent.com/8cU2wJZJAcfUgCJp9xlfncPL2L23JqebCss8gtuQw1-tCDtHsN7iYRvIeopZhC2ChS4gmfBhaPyjJmlSxE2nwA=s0\" alt=\"Click here to subscribe\" data-leadbox-popup=\"140f75673f72a2:1347ae9f5f46dc\" />\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Report back and let me know what you experience!</span>\r\n\r\n&nbsp;\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/06/speltflatbread-3.png\"></div>\";s:10:\"post_title\";s:50:\"15 non-scale ways to measure your health successes\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:19:\"15-health-successes\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-06-06 11:50:31\";s:17:\"post_modified_gmt\";s:19:\"2017-06-06 15:50:31\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1839\";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:920;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-01-03 10:41:20\";s:13:\"post_date_gmt\";s:19:\"2017-01-03 15:41:20\";s:12:\"post_content\";s:4109:\"<a href=\"http://jennyedencoaching.com/are-you-binge-eating-in-the-afternoon/are-you\" rel=\"attachment wp-att-921\"><img class=\"aligncenter wp-image-921 size-full\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/05/Are-you.jpg\" alt=\"Afternoon Binge?\" width=\"735\" height=\"1102\" /></a>\r\n\r\n&nbsp;\r\n<h1>The Afternoon Binge</h1>\r\nA lot of people tell me that they struggle with cravings and snacking post dinner. But some are surprised when they are feeling like having an afternoon binge between 3-5pm, either at work or right when getting home, and they are fatigued to boot! And no matter how many times it happens, they feel blind-sighted and wholly unprepared.\r\n\r\n&nbsp;\r\n\r\nTo me, this is not surprising at all. The 3-5 pm frame is a common time when our blood sugars naturally drop, making us fatigued and searching for “energy.\"\r\n\r\n&nbsp;\r\n\r\nBecause we’re at work at that time, or picking up kids and distracted, we confuse this need for energy with hunger and fatigue.\r\n\r\n&nbsp;\r\n\r\nWe think we should either take a nap, or eat something, and we tend to crave quick energy through carbs. This certainly does the trick, temporarily, but leaves us crashing later on and leaves us vulnerable to craving more and more - potentially sabotaging our ability to make sound, nutritious decisions later on because we feel we may already have “blown” it.\r\n\r\n&nbsp;\r\n\r\nSound familiar?\r\n\r\n&nbsp;\r\n\r\nThis is not the case! First of all, knowing and anticipating that this drop in blood sugar will come, is empowering because we can be armed and ready for it. We can plan in a way that has us powering through this rough period and getting our second wind for the evening.\r\n\r\n&nbsp;\r\n\r\nEven if you do end up raiding the vending machine or snacking or binging on a simple or refined carb – simply dust yourself off, ADD a protein, veggie/fruit and/or healthy fat with it and this can help mitigate the spike of insulin from it.\r\n\r\n&nbsp;\r\n\r\n[bctt tweet=\"The 3-5 pm frame is a common time when our blood sugars naturally drop, making us fatigued and searching for “energy\" username=\"coachjennyeden\"]\r\n\r\n&nbsp;\r\n\r\nHere are some other suggestions for how to solve the afternoon binge. I’d love to hear your great ideas as well!\r\n\r\n&nbsp;\r\n<ol>\r\n <li>Get up from your desk and go for a 5 minute walk or even just stretch or walk upstairs to talk to a colleague instead of emailing or instant messaging.</li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"2\">\r\n <li>Drink a big glass of water or have some herbal tea.</li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"3\">\r\n <li>Have a macronutrient-balanced snack - something with a complex carb, healthy fat and lean protein. i.e. avocado on whole wheat toast and a few slices of turkey or....an apple with unsweetened almond butter and a BabyBell cheese.</li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"4\">\r\n <li>Do the above and don\'t leave work without a plan for dinner tonight. Spontaneity and hunger/fatigue leads to impulsive choices that we\'re not always happy with. And, if you need to shop at the grocery store before going home, add this excursion to the plan as well.</li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"5\">\r\n <li>Head over to the <a href=\"https://www.facebook.com/groups/1738140356456267/\">Wellness Warriors FB page</a> and send out an SOS!</li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"5\">\r\n <li>Don’t be critical of yourself on those days when the above suggestions or your own attempts at avoiding the 4:00 slump don’t work. You’re only human. Keep trying different variations of these techniques and think up some of your own.</li>\r\n</ol>\r\n&nbsp;\r\n\r\nWhat are some solutions for that 2-4pm afternoon binge/slump that have helped you? Please let me know in the comments section below!\r\n\r\n&nbsp;\r\n\r\nAnd if you\'re interested in learning how to end your emotional, binge and/or stress eating behaviors, download my free 6-part video series to start learning actionable techniques right now.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/01/afternoon-binge-pinterest.jpg\" /></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\";s:10:\"post_title\";s:38:\"Are you Binge Eating in the afternoon?\";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:22:\"binge-eating-afternoon\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2016-12-31 09:44:04\";s:17:\"post_modified_gmt\";s:19:\"2016-12-31 14:44:04\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:35:\"http://jennyedencoaching.com/?p=920\";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:1181;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2016-09-06 09:37:38\";s:13:\"post_date_gmt\";s:19:\"2016-09-06 13:37:38\";s:12:\"post_content\";s:6899:\"<a href=\"http://jennyedencoaching.com/?attachment_id=1182\" rel=\"attachment wp-att-1182\"><img class=\"aligncenter size-full wp-image-1182\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/09/Unhinge-your-Binge.jpg\" alt=\"unhinge your binge\" width=\"800\" height=\"800\" /></a>\r\n\r\nBinge is a term Americans use a lot with respect to food and drink and even with watching the latest streaming Netflicks series.  But I want to delve into and focus just on the topic of binge-eating in this article.  Just say the words \"Binge Eating\" aloud right now and many of you will cringe.  Why?  Because it\'s a term loaded with guilt, with shame and even with disgust even to those who have never binged in their lives.  Bingeing has extremely negative connotations and is oft-linked to people who are overweight, slovenly, and lazy - <span style=\"text-decoration: underline;\">this is simply not true</span>.\r\n\r\nNow, I\'m not saying that people who binge don\'t also happen to possess some or all of these characteristics as well, but the truth is that <span style=\"text-decoration: underline;\">anyone</span> can binge.  I have had women and men who have stepped into my office with whom you would never believe binge eat.  They are slim, they are active and they are professional in their lives and look completely in-control.\r\n\r\n&nbsp;\r\n<h2>At least on the outside.</h2>\r\n&nbsp;\r\n\r\nMany people have this idea that binge-eating is about the quantity of food consumed in a period of time.\r\n\r\n&nbsp;\r\n<h2>This is a myth.</h2>\r\n&nbsp;\r\n\r\nBinge-eating has nothing to do with the amount of food you are eating or even WHAT you are eating.  It has everything to do with compulsion and being in a stress response. It has to do with the polarities of tension and release and with feeling that food controls you versus the other way around.  Yes, so that means you can binge on apple sauce, or carrots or oatmeal just as much as with Doritos, ho-hos or hamburgers.  It is simply the feeling that you are not in control of those decisions and that you\'ve in some ways dissociated from your body and are on automatic, in full on unconscious eating mode.  Once it begins, many people don\'t reemerge into their bodies until it\'s over.\r\n\r\n&nbsp;\r\n\r\nBy then, you are filled with remorse, with shame and regret.  And it\'s too late.  And thus commences the age-old sequence of binge-remorse-restrict-repeat, a viscous cycle with no exit plan and no good solutions. Until now...\r\n\r\n&nbsp;\r\n<h1>It\'s time to completely Unhinge the Binge once and for all!</h1>\r\n&nbsp;\r\n\r\n[bctt tweet=\"It\'s time to completely Unhinge the Binge once and for all!\" username=\"coachjennyeden\"]\r\n\r\nMy upcoming 12 week course is a deep-dive in how to do just that.  My course encompasses binge-eating cessation techniques but also delves into so much more.\r\n\r\nI truly believe that this online course (<strong>with optional online or in-person group coaching</strong>) is a game-changer for anyone who struggles with binge eating, emotional eating or stress eating. And, its also for those who want to improve their relationship with food and bodies or just want to learn more about how mindfulness can help you heal in many poignant ways. I\'ve taken my 14 years as a health coach, helping people to become healthier and happier, and transferred this wisdom plus the wisdom and teachings of my Masters program in Psychology, my Certificate in Eating Psychology Coaching and my mindful eating certificate into one digestible and actionable program.\r\n\r\n<span style=\"text-decoration: underline;\">What\'s included in the course?</span>\r\n\r\n<span style=\"color: #993366;\"><strong>13 guided meditations</strong></span>\r\n<span style=\"color: #993366;\"><strong> Body image presentation</strong></span>\r\n<span style=\"color: #993366;\"><strong> Option for group coaching</strong></span>\r\n<span style=\"color: #993366;\"><strong> Cheat sheets, workbook and resource materials</strong></span>\r\n<span style=\"color: #993366;\"><strong> Basic nutrition module</strong></span>\r\n<span style=\"color: #993366;\"><strong> Binge eating cessation techniques</strong></span>\r\n<span style=\"color: #993366;\"><strong> Eating out strategies</strong></span>\r\n<span style=\"color: #993366;\"><strong> Exclusive Interview with Regenerative Strength Coach, Everett Hoffman</strong></span>\r\n<span style=\"color: #993366;\"><strong> Access to private facebook group</strong></span>\r\n<h3><em>and a ton of fun little bonuses too!</em></h3>\r\n<img src=\"http://s.mmgo.io/t/blN\" alt=\"motionmailapp.com\" />\r\n\r\nI am officially launching the course in 2 weeks but I\'m offering the course to all of my loyal blog readers at a discounted price for a short time (3 days!) If you are interested in learning how to completely upend your notions about dieting, body image, binge and emotional eating, this comprehensive course is for you.\r\n\r\nClick on <a href=\"http://jenny-eden.teachable.com/courses/unhingethebinge?product_id=127716&amp;coupon_code=PRELAUNCH20&amp;preview=logged_out\">this link</a> to receive your 20% discount right now.   Again, you only have 3 days at this price.  <a href=\"http://jenny-eden.teachable.com/courses/unhingethebinge?product_id=127716&amp;coupon_code=PRELAUNCH20&amp;preview=logged_out\"><span style=\"color: #ff0000;\">Enroll today!</span></a>\r\n\r\nIn the meantime, if you\'re not ready to invest in an entire course, how about downloading my FREE 6 part video series on emotional eating right now.   Simply click the image below and get immediate access or click right here: <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/141b35e73f72a2%3A1347ae9f5f46dc/5655980960382976/\" target=\"_blank\">I want my FREE video series!</a><script data-leadbox=\"141b35e73f72a2:1347ae9f5f46dc\" data-url=\"http://jennyedencoaching.leadpages.co/leadbox/141b35e73f72a2%3A1347ae9f5f46dc/5655980960382976/\" data-config=\"%7B%7D\" type=\"text/javascript\" src=\"https://jennyedencoaching.leadpages.co/leadbox-1472838729.js\"></script>\r\n\r\n<a href=\"http://jennyedencoaching.leadpages.co/leadbox/141b35e73f72a2%3A1347ae9f5f46dc/5655980960382976/\" target=\"_blank\"><img src=\"https://lh3.googleusercontent.com/ZSQORLvxN05lYbh4NIKdd1BV8oIA-xElYk4lYe7eaweLfekxPHXgDz5g1tdyf6RufoH_U11SidREmWgBYGga8Z8=s0\" /></a><script data-leadbox=\"141b35e73f72a2:1347ae9f5f46dc\" data-url=\"http://jennyedencoaching.leadpages.co/leadbox/141b35e73f72a2%3A1347ae9f5f46dc/5655980960382976/\" data-config=\"%7B%7D\" type=\"text/javascript\" src=\"https://jennyedencoaching.leadpages.co/leadbox-1472838729.js\"></script>\r\n\r\n&nbsp;\";s:10:\"post_title\";s:18:\"Unhinge your Binge\";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:18:\"unhinge-your-binge\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2016-09-06 15:44:51\";s:17:\"post_modified_gmt\";s:19:\"2016-09-06 19:44:51\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1181\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"2\";s:6:\"filter\";s:3:\"raw\";}}s:10:\"post_count\";i:4;s:12:\"current_post\";i:-1;s:11:\"in_the_loop\";b:0;s:4:\"post\";r:158;s:13:\"comment_count\";i:0;s:15:\"current_comment\";i:-1;s:11:\"found_posts\";s:2:\"17\";s:13:\"max_num_pages\";d:5;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:\"83bd740e3e57b94f1bdc052998a6238a\";s:28:\"\0WP_Query\0query_vars_changed\";b:0;s:17:\"thumbnails_cached\";b:0;s:19:\"\0WP_Query\0stopwords\";N;s:23:\"\0WP_Query\0compat_fields\";a:2:{i:0;s:15:\"query_vars_hash\";i:1;s:18:\"query_vars_changed\";}s:24:\"\0WP_Query\0compat_methods\";a:2:{i:0;s:16:\"init_query_flags\";i:1;s:15:\"parse_tax_query\";}}', 'no') ON DUPLICATE KEY UPDATE `option_name` = VALUES(`option_name`), `option_value` = VALUES(`option_value`), `autoload` = VALUES(`autoload`)

JENNY EDEN COACHING

I was a Professional Dieter

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src=\"http://jennyedencoaching.com/wp-content/uploads/2017/05/How-to-know-when-your-body-has-had-enough-to-eat.png\" alt=\"How to not overeat\" width=\"800\" height=\"800\" />\r\n\r\n<span style=\"font-weight: 400;\">One of the things my clients often lament about is that they receive no signals from their bodies to let them know when to stop eating.  This is common for several reasons:</span>\r\n\r\n&nbsp;\r\n\r\n1. After years of restricting calories and then binging on the foods that were restricted for so long the body no longer trusts you and ceases to give you accurate readings about what is going on.\r\n\r\n&nbsp;\r\n\r\n2.Hunger hormones have also shifted from years of chronic and yo-yo dieting attempts so it\'s tougher to really say with certainty when the body has had enough.\r\n\r\n&nbsp;\r\n\r\n3. Many people eat in either a stressful environment or while multitasking thus making it virtually impossible to listen to the subtle cues from the body letting you know when to stop eating.\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">So this begs the question:</span></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">What are the optimal conditions for tuning in and listening to what your body is asking of you and how can we learn to respect those cues, without fear or judgement?  Make no mistake.  We judge our appetites all the time and when we judge or ignore the signs and symptoms for long periods of time, eventually the wiring gets crossed and we get radio silence.  (Or so we think.)</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Here are some steps to start trusting, communicating and respecting your appetite again.  This will eventually lead you to knowing exactly when your last bite will be, without any push or strain, dialogue or inner voice disrupting or disputing your decision.</span>\r\n\r\n&nbsp;\r\n<ol>\r\n <li>Find a quiet, non-distracting place to eat.  Ie. not in front of the TV, not standing up and for God’s sake not while driving!</li>\r\n</ol>\r\n&nbsp;\r\n\r\n2. Take a minute to imagine <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"http://jennyedencoaching.com/wp-content/uploads/2017/05/hungertimeline.jpg\">this hunger timeline</a></span> in front of you.  Identify where on the timeline you are before taking a bite of food and once again mid-way through the meal\r\n\r\n&nbsp;\r\n\r\n3. Drink the equivalent of 6-8 ounces of water, seltzer or tea before eating to take the edge off of extreme hunger, which often leads to fast eating and overeating.\r\n\r\n&nbsp;\r\n\r\n4. To give yourself the best opportunity to notice fullness AND satiety be sure to include fiber, protein and a healthy fat to the meal.\r\n\r\n&nbsp;\r\n\r\n5. Tune inward.  Don’t eat by the clock, by a diet book or rule from a random dietary expert.  Only you know what fuels your body and makes you feel your best.  Only you know when you’re full and that may run counter to what you think should make you full.  Bottom line.  Don’t “should” yourself to stop eating when you know your body still needs fuel, ie “I have eaten so much!  I should be full by now.”  Focusing on the should\'s only leads to more miscommunication, less trust and more judgement.\r\n\r\n&nbsp;\r\n\r\n6. Practice mindful eating.  Take my free <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"http://jenny-eden.teachable.com/p/my-7-day-email-course-fast-track-to-slow-eating/?preview=logged_out\">7-day mindful eating mini-course</a></span> to start learning how.\r\n\r\n&nbsp;\r\n\r\n7. Notice when your body feels light, fueled, energetic yet grounded.  This is the sweet spot when your body has had enough.  If you feel bogged down, fatigued or bloated it’s likely past the sweet spot.  Not to worry.  Just repeat steps 1-6 and try again with your next meal!\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">We all have the intrinsic ability to know exactly when our bodies have had enough food for that meal, just like other animals in the kingdom.  It’s up to us, however to start trusting that wisdom and running the experiment to get back in touch with these subtle yet important ways our body communicates with us.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Which of these strategies will you try first?  Sound off below!</span>\r\n\r\n&nbsp;\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/05/how-to-know.png\" /></div>\";s:10:\"post_title\";s:44:\"How to know when your body has enough to eat\";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:18:\"how-to-not-overeat\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-05-30 20:33:00\";s:17:\"post_modified_gmt\";s:19:\"2017-05-31 00:33:00\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1830\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"2\";s:6:\"filter\";s:3:\"raw\";}i:1;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1339;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2016-11-09 10:50:50\";s:13:\"post_date_gmt\";s:19:\"2016-11-09 15:50:50\";s:12:\"post_content\";s:3783:\"<a href=\"http://jennyedencoaching.com/wp-content/uploads/2016/11/The-Post-election-7-day-Cleanse.jpg\"><img class=\"aligncenter size-full wp-image-1340\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/11/The-Post-election-7-day-Cleanse.jpg\" alt=\"post election cleanse\" width=\"800\" height=\"800\" /></a>\r\n<h1> Heal our bodies, heal our Nation</h1>\r\nThis has been a bitter and stressful election cycle for many.   We need healing and many of us need to heal both emotionally and physically from it.    Clients I work with have come in worried about their futures no matter what the outcome and understandably using food as a way to cope with their emotions.  We need collective self-care.  Whether you are happy with this outcome or devastated, our entire country is in need of healing and calm.  Let\'s do that from the inside out.\r\n\r\n&nbsp;\r\n\r\nAs a way to heal and unite, I feel it\'s time for a <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https://jennyedencoaching.leadpages.co/post-election-cleanse/\">post-election cleanse.</a></span>  Let\'s rid ourselves of the vitriol and negativity, emotionally and cleanse in a kind and gentle way with healthy, macro nutrient, balanced and yummy chef-created recipes, eating meditations and holistic health tips.\r\n\r\n&nbsp;\r\n<h2>Here\'s how it will work:</h2>\r\n1. You will get an email once a day from me.\r\n\r\n2. Days 1 and 2 will be about emotional and spiritual healing and resetting our nervous system from sympathetic (fight or flight) to parasympathetic (relaxation response)\r\n\r\n3. Days 3, 4 and 5 will be food-based - balanced, healthy and cleansing foods like soups, smoothies, proteins and healthy fats.\r\n\r\n4  Day 6 will focus on other ways to cleanse and detox - i.e journaling, detoxing the home, etc.\r\n\r\n5. On day 7 we\'ll have a live online event and hopefully feel cleansed and renewed all the way to the new year and beyond!\r\n\r\n&nbsp;\r\n\r\nLet\'s move on from this stressful election cycle and get healthy and balanced before the holiday\'s bombard us with Christmas cookies and latkes at every turn.\r\n\r\nThe detox will begin this coming Monday, November 14th.  Who\'s in?\r\n\r\n&nbsp;\r\n\r\nJoin me by clicking the link below.\r\n<h1><span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https://jennyedencoaching.leadpages.co/post-election-cleanse/\">POST-ELECTION CLEANSE</a></span></h1>\r\n&nbsp;\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: 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: 1; z-index: 8675309; display: none; cursor: pointer; top: 36px; left: 311px;\">Save</span>\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 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: 1; z-index: 8675309; display: none; cursor: pointer;\">Save</span>\";s:10:\"post_title\";s:32:\"Free Post-Election 7-day cleanse\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:21:\"post-election-cleanse\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2016-11-09 10:49:55\";s:17:\"post_modified_gmt\";s:19:\"2016-11-09 15:49:55\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1339\";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:1348;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2016-11-15 10:38:25\";s:13:\"post_date_gmt\";s:19:\"2016-11-15 15:38:25\";s:12:\"post_content\";s:5756:\"<a href=\"http://jennyedencoaching.com/wp-content/uploads/2016/11/holidayhealth.jpg\"><img class=\"aligncenter size-full wp-image-1349\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/11/holidayhealth.jpg\" alt=\"Holiday Health Tips\" width=\"2172\" height=\"1448\" /></a>\r\n<h1>It\'s a familiar scene:</h1>\r\nCrispy leaves once colorful and robust fall at our feet.  Squirrels start to gnaw at the remains of our pumpkin jack-o-lanterns and New Englanders scurry to complete their Winter accoutrements like boots, gloves and earmuffs.  We all start hunkering down what is often a long and snowy winter.\r\n\r\nThe holidays are lurking and while for many this means lots of roaring fires, presents and glee; for others, it’s the begin of a difficult onslaught through weeks abundant, decadent food, holiday party after holiday party and the unexpected visit from neighbors bearing 15 different types of Christmas cookies.\r\n\r\n&nbsp;\r\n<h2>It’s just a fact:  Americans tend to gain a lot of weight from now until the end of winter.</h2>\r\n&nbsp;\r\n\r\nThe allure of the Holidays with respect to food and drink is so strong and so unrelenting that many of us out of sheer overwhelm just shrug our shoulders, give up and just hope for the best until the New Year when they can resolve to start their latest <a href=\"http://jennyedencoaching.com/dejavu-dieting\">deja vu diet</a> or commit to their Soul Cycle classes again.\r\n\r\n&nbsp;\r\n\r\n<span style=\"text-decoration: underline;\">What if I were to tell you that it could be different this year?</span>\r\n\r\n&nbsp;\r\n\r\nYou’d be pretty psyched right?\r\n\r\nWhat if, instead of an all or nothing approach we often take, we could find <a href=\"http://jennyedencoaching.com/50-shades-of-gray-for-black-and-white-thinkers\">50 shades of grey</a> - holiday style?\r\n\r\nIt definitely can be done and here are some tips how.\r\n\r\n&nbsp;\r\n<h2><strong><span style=\"text-decoration: underline;\">For each holiday party you attend, choose to go full</span></strong>.</h2>\r\nHave a smoothie or veggies and dip or even a full cooked meal that you eat ahead of time before going.  The idea here is that if you are physiologically full before a party, you will be less inclined to eat everything in site and be more judicious in the holiday treats you choose to consume.\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\"><strong>Make a plan to do one non-negotiable healthy behavior each day</strong></span> until the new year.</h2>\r\nThey can be big things like working out or meditating, or little goals like committing to eating 2 vegetables that day.\r\n\r\n&nbsp;\r\n<h2><strong><span style=\"text-decoration: underline;\">Commit to acts of self-care.</span></strong></h2>\r\nThe holidays are actually stressful.  We may have to see family that we don’t particularly get along with.  We have to rush to get all of those last minute gifts.  Oh and your Mother just told you Aunt Edna is coming and is expecting your famous sugar cookies!  It can be a frenetic time and it’s important to take a minute to reconnect with yourself and your needs.  Basically, you’re going to want to create a robust pleasure and self-care inventory and check off daily what you can accomplish from that list each day such as a bubble bath, being in nature, meditation, massage, affirmations, going to bed earlier, etc…\r\n\r\n&nbsp;\r\n<h2><strong><span style=\"text-decoration: underline;\">Begin or continue your exercise routine</span></strong> even if it means walking outside.</h2>\r\nWhen the weather gets colder and the sun sets sooner, we go in hibernation mode and it takes a concerted effort to remain active.  Our <a href=\"http://www.healthygreenkitchen.com/20-ways-increase-neat.html\">NEAT</a> goes down and we have to proactively look for ways to burn energy. Exercise and movement can help with <a href=\"http://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/basics/definition/con-20021047\">SAD</a> and helps us get out of a stress response and into a relaxation response.\r\n<h2>Options:</h2>\r\n<ul>\r\n <li>\r\n<h2>Snowshoeing</h2>\r\n</li>\r\n <li>\r\n<h2>Skiing</h2>\r\n</li>\r\n <li>\r\n<h2>Skating</h2>\r\n</li>\r\n <li>\r\n<h2>Bundle up and walk outside</h2>\r\n</li>\r\n <li>\r\n<h2>Hike</h2>\r\n</li>\r\n <li>\r\n<h2>Cross country skiing</h2>\r\n</li>\r\n <li>\r\n<h2>Hot yoga</h2>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h2><strong><span style=\"text-decoration: underline;\">Practice Location Organization</span></strong></h2>\r\nThis means being aware of, planning ahead of time and advocating for yourself depending on the environment you are in.  It means not assuming there will be healthy options at that party and you bringing the crudites platter as your offering.  It means moving trigger foods out of the house or at least to a higher cabinet where it’s more difficult to act on impulse and grab them.  It may even mean not attending every single party you’ve been invited to so that you can recover from a higher calorie day or a less healthy week.  It also means bringing in healthy foods to your home, and being prepared to have grab and go healthy snacks for your car and even your purse in case of a challenge.\r\n\r\n&nbsp;\r\n\r\nThe holidays are rough but it needn’t be a scenario where a detox is needed January 1st.  I truly believe that balance is doable but elusive for many.  It’s one of the things I specialize in so if you’re concerned about the next 8 weeks, <a href=\"https://jennyedencoaching.acuityscheduling.com/schedule.php\">schedule a free consult with me</a>!\r\n\r\nAnd don’t forget to join my <a href=\"https://www.facebook.com/groups/1738140356456267/\">Wellness Warriors Facebook group</a> where I’ll be checking in daily with our wonderful community to support you all with recipes, challenges and tips for surviving the holidays.\";s:10:\"post_title\";s:71:\"Holiday Health: Tips for staying balanced and Well through the New Year\";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:50:\"holiday-health-tips-staying-balanced-well-new-year\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:44:\"\nhttp://jennyedencoaching.com/dejavu-dieting\";s:13:\"post_modified\";s:19:\"2016-11-15 10:38:56\";s:17:\"post_modified_gmt\";s:19:\"2016-11-15 15:38:56\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1348\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"2\";s:6:\"filter\";s:3:\"raw\";}i:3;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1005;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2016-06-15 13:10:21\";s:13:\"post_date_gmt\";s:19:\"2016-06-15 17:10:21\";s:12:\"post_content\";s:1925:\"<h1><a href=\"http://jennyedencoaching.com/categoryblogs/what-kind-of-eater-are-you/what-kind-of-eater\" rel=\"attachment wp-att-998\"><img class=\"aligncenter size-full wp-image-998\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/06/What-kind-of-Eater-e1466010005280.jpg\" alt=\"what kind of eater are you?\" width=\"300\" height=\"300\" /></a></h1>\r\n<h1></h1>\r\n<h1><strong>What Kind of Eater are YOU? Volume? Grazer? Binger?</strong></h1>\r\nAs you probably know by now, I am quite fascinated with the psychology of eating and who we are as eaters. Because of that I developed a little (non-scientific) quiz to get a better understanding of who you are as an eater and what drives you to eat. I hope you find this quiz informative, helpful and fun. Please share with others. I can\'t be the only one interested this much in food and eating, can I?\r\n\r\nIn my 14 years in practice I have seen all different types of eaters and I\'m fascinated by all of them.  Just like there are no cookie-cutter people, there are also no cookie-cutter eaters (no pun intended).   Find out of you\'re a:\r\n\r\nCarb-craver\r\nNight Eater\r\nVolume Eater\r\nEmotional Eater\r\nHybrid\r\nMeal-Skipper\r\nGrazer\r\nFast Eater\r\nMindful and Slow Eater\r\nExuberant foodie!\r\n\r\nTake the quiz below and let me know in the comments section what your result was! Thanks!\r\n<div class=\"quizz-container\" data-width=\"100%\" data-height=\"auto\" data-quiz=\"195170\"></div>\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer;\">Save</span>\r\n<div class=\"quizz-container\" data-width=\"100%\" data-height=\"auto\" data-quiz=\"195170\"></div>\r\n<script src=\"//dcc4iyjchzom0.cloudfront.net/widget/loader.js\" async></script>\";s:10:\"post_title\";s:27:\"What Kind of Eater Are YOU?\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:25:\"what-kind-of-eater-volume\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2016-12-21 13:55:47\";s:17:\"post_modified_gmt\";s:19:\"2016-12-21 18:55:47\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1005\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"7\";s:6:\"filter\";s:3:\"raw\";}}s:10:\"post_count\";i:4;s:12:\"current_post\";i:-1;s:11:\"in_the_loop\";b:0;s:4:\"post\";r:158;s:13:\"comment_count\";i:0;s:15:\"current_comment\";i:-1;s:11:\"found_posts\";s:2:\"17\";s:13:\"max_num_pages\";d:5;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:\"83bd740e3e57b94f1bdc052998a6238a\";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`)

professional dieting

 

I was a professional dieter.

 

My resume included favorites like the cabbage soup diet, HMR, Weight Watchers, private nutritionists and just about everything else in between.  Even though I was dutiful in my dieting career and enjoyed my successes, I would inevitably quit my “latest job” (read diet) just like that! I needed a career change and stat.

 

That was 2 years ago, when I changed my illustrious dieting career for good.  I remember it vividly.  After a year of unproductive  gluten-free and vegan dieting, (which had promised to heal my body and help me lose weight and didn’t), I caved and gorged on pizza and bread sticks at my local block party.  I felt so scared, so ashamed, so worried that it would result in an immediate weight gain.  So back again, I thought, to scouring the “dieting classified section”, searching for my next diet, my next challenging “job”.

 

At the same time this event happened, I was also studying to get my Certificate in Eating Psychology.  I had gone to see my endocrinologist to monitor my hypothyroidism (one of the many things I blamed for my career in yo-yo dieting), and I was shocked, absolutely shocked when I saw the number on the scale when she weighed me.  So much higher than I ever thought possible for someone who was literally vegan and gluten free for a year and exercised vigorously and regularly.  What was wrong with me?  Fantasies of full-on starvation diets ensued, which left me with waves of sadness and anxiety.  It dawned on me in that moment …..that nothing was wrong with me.  This is me.  This is where my body wants to be and why do I keep bullying it relentlessly into a shape and weight it simply doesn’t want to be at?  If I continue to focus on balanced, healthy, unrestricted eating, yoga and joyful exercise (kettle bells are my jam!) then why isn’t that good enough?  Bottom line:  It IS.  I gratefully ended my career as a professional chronic dieter that very day and haven’t looked back.  I have not stepped on a scale since.

Are there days that I long to be thin again?  Absolutely.  The feeling of being thin is alluring and addictive.  This ideal of thinness continues to be perpetuated  in our society and is an unsustainable goal.  You know what I don’t miss, though?  Obsessing about every calorie, spending 70% of my day thinking about what I will eat, what the number on the scale will be that day, my self-worth being defined for the day on whatever the scale reveals, and exercising in a relentless and punishing way that caused me injury, and grief.  Can anyone relate?

Related Post:  10 things to do when you're having a "fat" day

 

 

dieting

 

Are there days that demons creep up and poke me on the shoulder saying “Time to diet!  You’ve got a wedding coming up!”  Yes.  And when those demons visit, I welcome them in and ask them why they’re there and what I can learn from them.  I question them.  And ultimately I heave a huge sigh of relief, realizing that I don’t in fact have to diet again.  This makes me feel freer and happier than ever.  And it’s this absence of the need to diet that has made food pleasurable to me again.  I know I won’t overeat or binge because nothing is off-limits.  I don’t have to be afraid of food anymore.  And even though I don’t weigh myself, I know that I’m maintaining (albeit a little heavier than a few years ago) because my clothes fit.  I am stronger and more fit than ever and most importantly, I am at peace.  My friends and family constantly remark to me that I don’t look stressed anymore –  that I’m more at ease and that I look  healthy and happy.  It’s because I am!

And ultimately I heave a huge sigh of relief, realizing that I don’t in fact have to diet again Click To Tweet

 

I’ve chosen to stop dieting and weighing myself, but as a traditional weight loss counselor for over 13 years, I’ve been able to make the conclusion that previous, rigid  methods of dieting do not lead to permanent weight loss. I do believe that a normal, attainable weight  can be achieved by means of a newer, more sensible approach.  I can help you do it in a way you’ve never done before….a kind and gentle way with a realistic goal that actually gives you a fighting chance of keeping it off for good.

 

[convertkit form=4915782]

 

However, I’ve retired my career as a yo-yo dieter.  But instead of collecting unemployment checks, I’m more like the retiree who pursues passions, travels, and enjoys the “golden years.”  My golden years luckily started early.  Yours can too.
Join me.

Are you in the Boston area?  I’m hosting a private screening of the important documentary, Embrace, which is about positive body image.  I need 61 more people to reserve tickets within 14 days to make it happen!  Here is the link if you’d like to join us!  I’ll be hosting a post-movie discussion and bite!

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