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Jenny Eden Coaching

JENNY EDEN COACHING

6-week Online Meditation Course Giveaway. Enter today!

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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 (1606) AND ( \n ey52pvn1lsterm_relationships.term_taxonomy_id IN (40,56,93,176,209)\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:1497;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-01-10 10:06:15\";s:13:\"post_date_gmt\";s:19:\"2017-01-10 15:06:15\";s:12:\"post_content\";s:5451:\"<img class=\"aligncenter size-full wp-image-1499\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/01/5-ways-to-Improve-your-Relationship-with-Food.jpg\" alt=\"Improve your relationship with food!\" width=\"804\" height=\"536\" />\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nI know, I know,  you don\'t get it;  You get along with everyone and have such good friends - so why does your relationship with food have to be so fraught, right?  Despite your easy going disposition and popularity in your communities  when it comes to food you two just can\'t seem to get along.\r\n\r\nI want to be honest even though I\'m considered a \"<a href=\"http://www.bostonglobe.com/magazine/2016/12/01/why-some-people-have-willpower-and-others-don/v9qlEXcYBzIam9zPccN0TN/story.html?event=event25\" target=\"_blank\">food therapist</a>\" and work with people all over the world helping them to develop a better relationship with food, I didn\'t always have such a healthy relationship with food myself. In fact, I struggled for most of my adult life. It wasn\'t until the last 3 years where I finally turned inward and learned how to trust my own body wisdom, stopped chronic dieting and learned to have an amazing and joyful relationship with food. You can have this too!\r\n<h2><span data-verified=\"redactor\" data-redactor-tag=\"span\" data-redactor-style=\"font-size: 16px;\"><strong data-redactor-tag=\"strong\">Let me share with you 5 ways to improve your relationship with food starting NOW!</strong></span></h2>\r\n<span data-verified=\"redactor\" data-redactor-tag=\"span\" data-redactor-style=\"font-size: 16px;\">1. <strong data-redactor-tag=\"strong\">Stop eating when you\'re distracted!</strong> When you eat while driving, watching TV, or even surfing the internet, you\'re not totally present or aware of eating. This can cause us to be also unaware of when we\'re naturally full and can stop eating. It takes 20 minutes for our brains to get the message that its full. When you\'re eating \"on the go\" or in a distracted way, it\'s common to overeat. So, try making EATING the only activity. It will be hard at first but you can do it! Start with just a undistracted snack and go from there.</span>\r\n\r\n<span data-verified=\"redactor\" data-redactor-tag=\"span\" data-redactor-style=\"font-size: 16px;\">2. <strong data-redactor-tag=\"strong\">Get in touch with PLEASURE again</strong>. Guess what? As a species, humans seek pleasure and avoid pain. We\'re so lucky to be a species where we can derive pleasure from eating and flavors....so take the time to savor your food and notice the different flavors and textures on your tongue. We have lived in a restrictive dieting culture for so long that many of us have lost touch with allowing ourselves to enjoy different foods without guilt! I\'m giving you permission to do so! Let me know how it goes!</span>\r\n\r\n<span data-verified=\"redactor\" data-redactor-tag=\"span\" data-redactor-style=\"font-size: 16px;\">3. <strong data-redactor-tag=\"strong\">Choose macronutrient balanced foods</strong> - Aim to have a complex carb (veggie, fruit, whole grains) Lean protein (chicken, fish, eggs, tofu) and a healthy fat (avocado, nuts/seeds, full-fat yogurt, salmon) for every meal and snack. When you give your body what it truly needs in terms of balance, it will reward you with reducing the need to binge or crave or overeat. Even if you end up eating something more unhealthy - enhance that choice with some of the foods I just described. You can then have the best of both worlds because you get the treat you\'re craving and you reduce your chance of binging more on that food because you\'re buffering it with healthy enhancements.</span>\r\n\r\n<span data-verified=\"redactor\" data-redactor-tag=\"span\" data-redactor-style=\"font-size: 16px;\">4.<strong data-redactor-tag=\"strong\">Write a pleasure inventory</strong>. Write down every single thing that gives you happiness, joy and satisfaction big and small. Why? Well, when we eat sugary, salty, processed or fatty foods, tons of DOPAMINE is released in your brain, and the reward centers in the brain light up creating a feedback loop of you wanting more and more of that food. Employees in the food manufacturing business call this the \"Bliss Factor\" for the consumer and it\'s why so many of us struggle! But guess what? We can actually generate our own natural dopamine! We can do it by pursuing lots of items on your pleasure inventory. This is an exercise that I do with my one-on-one clients and works beautifully. When they find they are struggling, they whip out their list and aim to do 2-3 things on that list. If, afterwards they still want that food, I give them full permission to eat it as long as they....</span>\r\n\r\n<span data-verified=\"redactor\" data-redactor-tag=\"span\" data-redactor-style=\"font-size: 16px;\">5. <strong data-redactor-tag=\"strong\">Eat mindfully and own the decision</strong>! Put the said food on a plate or in a bowl. Sit down at the table and close your eyes. Take 2-3 deep breaths to get your body in a relaxation response and aim to chew 10-15 times before swallowing. Notice how your body feels before, during and after each bite. Put your fork down between bites. Enjoy and savor it!</span>\r\n\r\nLet me know which of these you try and how it helps!\r\n\r\nIn the meantime, continue the healing by downloading my 6-part video training on ending emotional eating.\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/01/5-ways-pinterest.jpg\" /></div>\";s:10:\"post_title\";s:45:\"5 Ways to Improve your Relationship with Food\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:32:\"5-ways-improve-relationship-food\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-01-09 16:19:14\";s:17:\"post_modified_gmt\";s:19:\"2017-01-09 21:19:14\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1497\";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:335;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2016-01-24 11:35:42\";s:13:\"post_date_gmt\";s:19:\"2016-01-24 16:35:42\";s:12:\"post_content\";s:9090:\"<p style=\"text-align: left;\"><span style=\"color: #3366ff;\"><em>Waiting for warmth for a month and a day\r\nDroplets of sun graze through snow-drenched branches</em></span></p>\r\n<p style=\"text-align: left;\"><span style=\"color: #3366ff;\"><em>Waiting for warmth like a child lying on the pavement on a sunny day <a href=\"http://jennyedencoaching.com/wp-content/uploads/2016/01/winterscape1.jpg\" rel=\"attachment wp-att-336\"><img class=\"alignright wp-image-336 \" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/01/winterscape1-1024x680.jpg\" alt=\"winterscape1\" width=\"866\" height=\"575\" /></a></em></span>\r\n<span style=\"color: #3366ff;\"><em> Next to a kitty sprawled out on the cloudy side.</em></span></p>\r\n<p style=\"text-align: left;\"><span style=\"color: #3366ff;\"><em>A plush towel as you begrudgingly step out of the shower</em></span>\r\n<span style=\"color: #3366ff;\"><em> That envelops you with tenderness and comfort</em></span>\r\n<span style=\"color: #3366ff;\"><em> Telling you that you can start your day</em></span></p>\r\n<p style=\"text-align: left;\"><span style=\"color: #3366ff;\"><em>The kettle screeching, mug awaiting, aromas blending</em></span>\r\n<span style=\"color: #3366ff;\"><em> Waiting for warmth as you take that first achingly good sip.</em></span></p>\r\n<p style=\"text-align: left;\"><span style=\"color: #3366ff;\"><em>We wait, we wait, and we wait for warmth.</em></span>\r\n<span style=\"color: #3366ff;\"><em> - by Jenny Berk</em></span></p>\r\n\r\n\r\n<hr />\r\n\r\nI wrote this poem towards the end of 2015\'s seemingly inexorable winter – feeling loathsome and frustrated at my inability to feel comfortable and warm for so many months.   Some people call this experience SAD (Seasonal Affective Disorder), or the winter blues – and certainly not everyone experiences this. Some people do, to varying degrees. Others travel vast distances toward the south just to avoid this melancholy state, and others white-knuckle it through to the spring.   Each year, I employ new techniques in the hope of sailing through winter unscathed physically in the form of cold/flu, as well as mentally in terms of fatigue, lack of motivation and industriousness. I’m not going so far as to say I’ve completely beat it this year, but these 10 strategies below go beyond the typical physician strategies of light therapy and antidepressants and have helped me considerably this year. I hope they help you too! Let me know how they work for you!\r\n\r\n&nbsp;\r\n<ol>\r\n <li><strong>Get out in nature</strong> – Bundle up and enjoy the crisp air. Build snowmen and make snow angels. Winter hikes can be beautiful and just admiring the formation of icicles and snow on trees can help us get into a more positive frame of mind. Find happiness in the mundane.</li>\r\n</ol>\r\n<p style=\"text-align: center;\"><span style=\"color: #ff0000;\">“<em>Nature is always lovely, invincible, glad,</em> </span>\r\n<span style=\"color: #ff0000;\"> <em>Whatever is done and suffered by her creatures.</em> </span>\r\n<span style=\"color: #ff0000;\"> <em>All scars she heals,</em> </span>\r\n<span style=\"color: #ff0000;\"> <em>whether in rocks or water or sky or hearts.”</em></span></p>\r\n<p style=\"text-align: center;\"><span style=\"color: #ff0000;\">-John Muir</span></p>\r\n\r\n<ol start=\"2\">\r\n <li><strong>Go to hot yoga</strong> – Nothing warms me more or makes me feel more grounded and anchored than yoga. Especially hot yoga. Something about sweating profusely actually makes you feel incredibly cleansed and uh, warm to say the least. It’s so nice that upon leaving, the cool air hitting my face is a glorious, welcome feeling that I invite.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n <li><strong>Eat “grounding” foods – </strong>Eating foods that are aligned with what our local and seasonal offerings provide makes sense. It’s also what our bodies crave during this time to feel warm and nourished. Grounding foods include root vegetables, soups and stews, certain herbs, meats and poultry, nuts and legumes. Try <a href=\"http://jennyedencoaching.com/recipes/roasted-mushrooms-walnuts\">this recipe</a> for a comforting, warming meal in winter.</li>\r\n</ol>\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n<ol start=\"4\">\r\n <li><strong>Have an eating rhythm consistent with when the sun is highest in the sky</strong> – The Europeans have it right. They tend to eat their biggest meal of the day while the sun is at its highest and have a light simple supper before bed when our metabolic functioning slows down in anticipation of sleep, where growth and repair occur. To amplify metabolism and digestion in the winter months, eat your largest meal between 12-2 pm and eat lightly as the sun sets.  This will help with digestion and sleep, which, of course, informs mood and energy level.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"5\">\r\n <li><strong>Increase your NEAT – </strong>NEAT stands for Non-Exercise Activity Thermogenesis. It’s basically all the calories you burn by fidgeting and walking and moving around more, non-exercise related. In the winter, our NEAT goes way down. We’ll drive to do an errand rather than walk, we don’t fidget as much and we are more prone to cozying up by the TV rather than going out dancing or doing something active. Because of that, we have to proactively and purposefully increase our NEAT in the winter to help reclaim some of our energy! <a href=\"http://www.healthygreenkitchen.com/20-ways-increase-neat.html\">Here is a great article</a> to give you ideas on how to do this.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"6\">\r\n <li><strong>Nurture creative outlets</strong> – Writing helps me a lot in the winter. But any creative outlet, be it cooking, singing, taking courses that are exciting and help you grow or even seeing more Broadway shows and movies can help with winter blues. Stay busy and active and hone your creative gifts.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"7\">\r\n <li><strong>Stay in the present – find gratefulness now</strong> – I always used to spend winter dreaming about the future when it would be warm, when I’d have more energy and feel better. I no longer do that. I invite myself to be grateful in the present, which allows me to appreciate all of the minute little joys I overlook when I’m not present. The beauty of snow, the joy in a little mug of hot chocolate, etc.</li>\r\n</ol>\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #008000;\"><em>In the depths of winter,</em> </span>\r\n<span style=\"color: #008000;\"> <em>I finally realized that deep within me</em> </span>\r\n<span style=\"color: #008000;\"> <em>there lay an Invincible Summer.</em></span></p>\r\n<p style=\"text-align: center;\"><span style=\"color: #008000;\">- Albert Camus</span></p>\r\n\r\n<ol start=\"8\">\r\n <li><strong>Take vitamin D supplements, get out in sunshine or eat more vitamin D rich foods</strong> – Our natural vitamin D is depleted in the winter and we need this fat-soluble vitamin to feel our best as it helps regulate our hormones and thyroid functioning. Without a normal amount of vitamin D, we can experience more mood swings, fatigue and muscle weakness.</li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"9\">\r\n <li><strong>Learn to love what is</strong></li>\r\n</ol>\r\n<em> </em>\r\n<p style=\"text-align: center;\"><span style=\"color: #993300;\"><em>We must live through the dreary winter</em> </span>\r\n<span style=\"color: #993300;\"> <em>If we would value the spring;</em> </span>\r\n<span style=\"color: #993300;\"> <em>And the woods must be cold and silent</em> </span>\r\n<span style=\"color: #993300;\"> <em>Before the robins sing.</em> </span>\r\n<span style=\"color: #993300;\"> <em>The flowers must be buried in darkness</em> </span>\r\n<span style=\"color: #993300;\"> <em>Before they can bud and bloom,</em> </span>\r\n<span style=\"color: #993300;\"> <em>And the sweetest, warmest sunshine</em> </span>\r\n<span style=\"color: #993300;\"> <em>Comes after the storm and gloom.</em></span></p>\r\n<p style=\"text-align: center;\"><span style=\"color: #993300;\">                                                      - </span><em><span style=\"color: #993300;\">anonymous</span> </em></p>\r\n<strong>10.  Allow yourself to eat pleasurable foods and even indulge sometimes. - </strong>We spend too much time trying to “diet” in winter to get ready for our bikini bodies. However, actually inviting pleasure into our eating and occasionally savoring and truly enjoying rich, decadent foods can give us satisfaction for our senses when we can’t experience it as much from the weather. The “cephalic” phase of digestion - the aroma, anticipation of, sight and initial taste of food - helps secrete digestive and gastric enzymes that aid in digestion and give us that feeling of satiety. I’m not suggesting, by the way, that you eat so much of these kinds of foods that you feel sluggish, guilty and heavy. Just enough to excite your palate; give you energy and experience pleasure with an indulgent treat.\r\n\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\";s:10:\"post_title\";s:56:\"Ten Mind/body and holistic ways to beat the winter blues\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:17:\"beat-winter-blues\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-01-24 10:58:45\";s:17:\"post_modified_gmt\";s:19:\"2017-01-24 15:58:45\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:35:\"http://jennyedencoaching.com/?p=335\";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:2027;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-10-23 08:00:23\";s:13:\"post_date_gmt\";s:19:\"2017-10-23 12:00:23\";s:12:\"post_content\";s:6434:\"<img class=\"aligncenter size-full wp-image-2028\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/10/4-Questions-to-Ask-yourself-before-Eating.png\" alt=\"4 questions to ask yourself before eating\" width=\"800\" height=\"800\" />\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">I love learning about who people are as eaters.  In my work with clients, I’m fascinated to hear their food stories, memories about eating or special foods they got as kids.  And I love to know what the traditions and customs were for them as children and how that impacts them and their food choices and eating style now.   In the past, I’ve discussed at length my <a href=\"http://jennyedencoaching.com/emotional-eating-6-steps-freedom\">stop look and listen</a> approach to slowing down and being mindful before eating.  I want to expand on that concept now by learning how to do an “eating audit” before you even take a bite or even before you choose to eat at all!  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Here are 4 questions to ask yourself in your eating audit and a few of the ways you’ll know how to become a more empowered and intuitive eater.  Please know that you’re not always going to have the perfect reasons for eating (and that is ok!) nor will you always be able to honor what your specific needs are depending on the environment you’re in or the circumstances you’re in at the time.  Use these as guidelines to understand yourself better, what triggers you and to gently guide you to a place of pleasurable and undistracted eating.</span>\r\n\r\n&nbsp;\r\n<ol>\r\n <li>\r\n<h1>Is it physical hunger or emotional hunger?</h1>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Use this <a href=\"http://jennyedencoaching.com/wp-content/uploads/2017/05/hungertimeline.jpg\">hunger timeline</a> to determine where you are right now as you’re thinking about eating.  If it\'s above a 5 you’re likely eating for emotional reasons.  Below a 5 and there’s a good chance your body needs food and nourishment.  (Note: We’re an emotional species and we will sometimes eat merely for emotional reasons - no reason to chastise yourself for this but it is simply an area of inquiry for you to understand which emotions most trigger you to eat and why and then learning other methods to meet those emotional needs).</span>\r\n\r\n&nbsp;\r\n<h1>2. Am I craving something in particular (texture, flavor profile)</h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">In addition to being an emotional species, we are also a tactile and sensory species and we derive pleasure from different tastes, sensations, mouth-feel and textures.   We can honor this by choosing foods that will scratch that particular itch.  Just because you are craving “carbs” or salt, doesn’t mean something is wrong with you or that you have a food addiction.  We <strong><a href=\"http://jennyedencoaching.com/honor-your-cravings\">crave foods</a></strong> for many different reasons including the time of the month, other hormonal shifts, the weather and temperature and nutrients we may be currently lacking.  Ditch the judgement morality and seek the foods that are the most nutrient dense as you can find that fulfills your craving.</span>\r\n\r\n&nbsp;\r\n<h1><strong>3. Am I relaxed and undistracted?</strong></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">This is a big one!  Imagine for a minute that you are in a spa, getting a relaxing aromatherapy massage for an hour with soft, sweet music playing in the background.  How do you feel?  Are you relaxed and happy?  Do you generally feel like pouncing on pizza and doritos right after?  Likely not and that is because you are in a relaxation response.  Humans are meant to eat when relaxed and aware to optimise digestion and our metabolisms.  In fact, when we eat in a stress response, our bodies can literally shut down digestion (as it would if a lion were chasing you because all the blood rushes to our head and extremities to quickly react and run etc).  To learn much more about mindful eating and relaxed eating, <strong><a href=\"http://jenny-eden.teachable.com/p/my-7-day-email-course-fast-track-to-slow-eating/?preview=logged_out\">enroll in my free 7-day mindful eating course</a>.</strong></span>\r\n\r\n&nbsp;\r\n<h1><strong>4. Am I eating this just because it’s there?</strong></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">I call this the “It\'s there so I eat it syndrome” (you can learn more about this syndrome and other reasons why we tend to overeat, binge, stress or emotionally eat by downloading my <strong><a href=\"https://jennyedencoaching.lpages.co/3-part-video-series/\">3-part video series on eating empowerment here</a>).  </strong></span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">We will sometimes eat, not because we are hungry or stressed or having some other type of emotion but simply because it’s right in front of us and we instinctively grab or graze on food when it\'s there.   So what can we do about this?  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">#1 - if possible, move the food item out of view or tucked away in a cabinet</span>\r\n\r\n<span style=\"font-weight: 400;\">#2 - replace the food that is just lying around with a more nutrient dense option like carrots or trail mix</span>\r\n\r\n<span style=\"font-weight: 400;\">#3 - remove yourself from the table or place where that food is just lying around.  Suggest a walk if you’re with someone, or go to a different room if you’re on your own.</span>\r\n\r\n<span style=\"font-weight: 400;\">#4 - If you’re at a restaurant, ask the waiter to take away your plate, or the bread bowl or left-over appetizers sitting there before your main course arrives.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Asking these 4 questions before you eat will give you a greater understanding of why you’re driven to eat in this moment and will give you some time and space to make choices that are aligned with both your short-term and long term goals around your health and nutrition.  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Found this helpful?  Learn even more about eating empowerment by watching my <strong><a href=\"https://jennyedencoaching.lpages.co/3-part-video-series/\">3-part video series here</a>.</strong></span>\r\n\r\n&nbsp;\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/10/4-questions.png\"></div>\";s:10:\"post_title\";s:41:\"4 Questions to Ask Yourself Before Eating\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:22:\"4-questions-ask-eating\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-10-22 16:17:52\";s:17:\"post_modified_gmt\";s:19:\"2017-10-22 20:17:52\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=2027\";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:\"3\";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:162;s:13:\"comment_count\";i:0;s:15:\"current_comment\";i:-1;s:11:\"found_posts\";s:2:\"28\";s:13:\"max_num_pages\";d:7;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:\"f00e9afc18da1b4075726d3a5329c354\";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`)

Meditation giveaway

 

Have you gotten your Ohm on lately?

Have 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?

If 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!

And 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!

Here’s how this works:

You enter the giveaway and get 1 entry to win!

BUT!

If you share this with a friend and THEY enter to win, you will get 5 entries to win.  Sweet!

But it gets even better.

If you can get really brave and do a Facebook live video on your home page or on my Facebook group – Wellness Warriors (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 10 more entries to win.

and finally….

If you share this page on a Facebook group you are in that has over 1000 people in it, you will get 15 extra entries to win.  Just tag me when you share it to let me know and that’s it!

Fine print!

This course is through Knowga.  You can check them out by visiting their website here.  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.

Now go get your Ohm on!  Enter today.  And don’t forget to share the zen with friends and family.

Related Post:  The Power of Mindful Sex

 

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