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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 (933) AND ( \n ey52pvn1lsterm_relationships.term_taxonomy_id IN (40,56,57,58)\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:1907;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-07-18 07:00:07\";s:13:\"post_date_gmt\";s:19:\"2017-07-18 11:00:07\";s:12:\"post_content\";s:5633:\"<img class=\"aligncenter size-full wp-image-1910\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/07/Let-go-of-Your-Food-Story-1.png\" alt=\"Food story\" width=\"800\" height=\"800\" />\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">Let me give you permission right now.  </span></h1>\r\n<span style=\"font-weight: 400;\">You are allowed to redefine who you are as an eater.  After all, how does it actually serve you to say that you’re a “carboholic”, can’t trust yourself around Oreos or always overeat at parties?  Let me remind you that your thoughts, opinions and beliefs can morph over time, even if they are ingrained at a young age and even if people around you fed into the narrative you had about yourself.  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">To be sure, your thoughts about yourself can define you, but the more you create corroborating evidence of this truism about yourself, the more and more you will believe it and your behaviors will bolster that belief, leaving you in a web of feeling stymied and hopeless about changing your relationship with food.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">What if you completely let go of that particular narrative?  What if you decided that you were not, in fact, a binge or volume eater but instead someone who is exploring what it means to nourish yourself in a balanced and healthy way?  What if you were to <a href=\"http://jennyedencoaching.com/50-shades-of-gray\">divorce yourself from any morality</a> when it comes to food.  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">After all, that donut did not just rob a bank and eating it doesn’t make you an accomplice.  What if you stripped away any inkling of sanctimony at eating broccoli and shame at choosing M&amp;M’s and simply checked in with how that food makes you feel both short term and long term?  Because, it’s only you who can decide which foods nourishes and which deplete you.  No expert, and no cookie cutter way of eating can define that for you.</span>\r\n\r\n&nbsp;\r\n\r\n[bctt tweet=\"After all, that donut did not just rob a bank and eating it doesn’t make you an accomplice\" username=\"coachjennyeden\"]\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Think about where your mistrust about your eating habits stems from.   Did someone plant the idea that you can’t control yourself around food -  that food is something to fear?  Has your experience around eating left you convinced that there you have no control and that food controls you?  That’s giving those jelly beans a lot of power!  That McDonald’s hamburger becomes  so influential and powerful, it could run for public office! </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Reclaim that power by choosing to redefine who you are as an eater.  Start with daily morning affirmations that create the story that you truly want and the narrative you want to create around food.  Here are a few examples:</span>\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><em><span style=\"font-weight: 400;\">I choose to eat slowly and mindfully so that I can tune into my satiety cues.</span></em></p>\r\n<p style=\"text-align: center;\"><em><span style=\"font-weight: 400;\">I will not place external rules on myself for how and what I eat.</span></em></p>\r\n<p style=\"text-align: center;\"><em><span style=\"font-weight: 400;\">I have abundance with my food choices and I will not create false scarcity.</span></em></p>\r\n<p style=\"text-align: center;\"><em><span style=\"font-weight: 400;\">I will allow food to give me pleasure.</span></em></p>\r\n<p style=\"text-align: center;\"><em><span style=\"font-weight: 400;\">I trust that I will make food choices that fuel both my body and my soul.</span></em></p>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\"><a href=\"https://jennyedencoaching.lpages.co/leadbox/1441bd773f72a2%3A1347ae9f5f46dc/5676709948948480/\" target=\"_blank\" rel=\"noopener\">Download my</a><script data-leadbox=\"1441bd773f72a2:1347ae9f5f46dc\" data-url=\"https://jennyedencoaching.lpages.co/leadbox/1441bd773f72a2%3A1347ae9f5f46dc/5676709948948480/\" data-config=\"%7B%7D\" type=\"text/javascript\" src=\"https://jennyedencoaching.lpages.co/leadbox-1500040623.js\"></script> 11 additional food and body affirmations <a href=\"https://jennyedencoaching.lpages.co/food-affirmations/\">here</a>.  Laminate these affirmations and affix them in various places in your home to remind you of your efficacy and empowerment.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Remember, there is evidence that we can literally rewire our neural pathways by choosing positive, more empowering thoughts and bringing in a sense of gratitude.  This is a <a href=\"https://www.forbes.com/sites/vanessaloder/2015/03/18/how-to-rewire-your-brain-for-happiness/#1951acc659ef\">great article</a> that discusses this concept at greater length.  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">I invite you to let go of all the stories that have kept you stuck and feeling hopeless about changing your food habits.  I don’t claim that this is an easy or quick fix approach but I do believe it’s one of the building blocks, even the amino acids or mitochondria, if you will, of creating a truly nourishing, balanced and joyful relationship with food and with eating.  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Download my 11 food and body affirmations now <a href=\"https://jennyedencoaching.lpages.co/food-affirmations/\"><span style=\"color: #ff0000;\">right here</span></a>. </span>\r\n\r\n&nbsp;\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/07/money-and-food-2.png\"></div>\";s:10:\"post_title\";s:25:\"Let go of your food story\";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:\"let-go-food-story\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-07-17 18:57:05\";s:17:\"post_modified_gmt\";s:19:\"2017-07-17 22:57:05\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1907\";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:1508;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-01-17 10:15:08\";s:13:\"post_date_gmt\";s:19:\"2017-01-17 15:15:08\";s:12:\"post_content\";s:7356:\"<h1 class=\"p1\"><img class=\"aligncenter size-full wp-image-1511\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/01/The-10-minute-Food-Fix.jpg\" alt=\"Food Fixes\" width=\"800\" height=\"800\" /></h1>\r\n<p class=\"p1\"><span class=\"s1\">I want to thank Audrey Holst for writing a guest blog this week for us about fixing our food fixes!  </span><span class=\"s1\">I\'m so excited to have her contribute some wisdom for us as I\'ve been following her for a while.  I also love that she is also based in Boston!    Here\'s a little bit more about her:</span></p>\r\n<p class=\"p1\"><img class=\"wp-image-1509 alignleft\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/01/audreyholst.png\" alt=\"\" width=\"202\" height=\"181\" /></p>\r\n<p class=\"p1\"><span class=\"s1\">\"When people are stressed, they feel like it\'s something they\'re doing wrong which makes them even more stressed out. Audrey gets it. As a former stress addict, she now helps busy people with no time that want to do good things in the world get rid of overwhelm and anxiety and worry. She is a Certified Professional Coach and Certified Bikram Yoga instructor and blogs about things that will make you sigh with relief at <a href=\"http://www.uncommonzen.com/\"><span class=\"s2\">www.UncommonZen.com</span></a>.\"</span></p>\r\n<p class=\"p1\">Take it away Audrey!</p>\r\n\r\n\r\n<hr />\r\n<p class=\"p1\">Jenny rocks and I\'m psyched that she has asked me to come by and share some stress reduction tips! Since we\'re halfway through January already we\'re finally waking out of the coma of holiday overindulgence. I don\'t know about you, but I certainly spent the better half of last year with a brownie in one hand and a plate of pigs in a blanket in the other. I\'m ready to get back to a normal eating schedule and life schedule.</p>\r\n<p class=\"p1\"><span class=\"s1\">Jenny\'s advice to turn inward when it comes to addressing our relationship with food is a really good one. Whether it\'s dealing with our relationship with food or our relationships with other people or even our relationship with ourself, turning inward is the first place to start to make changes. But what does that actually mean? How do we turn inward?</span></p>\r\n<p class=\"p1\"><span class=\"s1\">A simple starting point is what I call a ten minute sit. Ten minutes can seem like an eternity so if this is something you are just starting, five minutes may be enough. I prefer to do this first thing in the morning to set the tone for my day, but you can do it anytime. You may personally find you like to do it before bed. Here\'s how:</span></p>\r\n\r\n\r\n<hr />\r\n\r\n<ol>\r\n <li class=\"p1\" style=\"padding-left: 30px;\"><strong>Find a spot you can sit comfortably for 5-10 minutes, however long you\'ve decided to sit for. Ideally you want a location with no distractions in front of you (facing a wall is actually great) and a seat that you won\'t be slouching into, maybe a dining room chair or something similar.</strong></li>\r\n</ol>\r\n<p class=\"p1\" style=\"padding-left: 30px;\"><strong>2.   Set your timer for your sit. I use the one on my phone and then put my phone on vibrate away from me so I\'m not tempted to check it.</strong></p>\r\n<p class=\"p1\" style=\"padding-left: 30px;\"><strong>3.   Sit evenly on your sit bones and put your feet flat on the floor if possible. You can fold your hands in your lap or place them anywhere casual they can remain for the whole time. Take a deep breath and imagine someone is pulling your hair up to the ceiling to stretch your spine. When you exhale, let your spine remain long. Don\'t force it, just feel for that lift.</strong></p>\r\n<p class=\"p1\" style=\"padding-left: 30px;\"><strong>4.  Keep your eyes open and soften your focus. The idea is to allow your gaze take in the landscape. If things look a little fuzzy, that\'s normal. You may be tempted to close your eyes but I encourage you to keep them open.</strong></p>\r\n<p class=\"p1\" style=\"padding-left: 30px;\"><strong>5.   Hang out in this position and just breathe naturally. Notice the way the air feels going in and out by your nose. Notice how the air feels on your skin. Notice any sounds you may hear around you. Notice the physical sensations in your body. Just notice.</strong></p>\r\n<p class=\"p1\" style=\"padding-left: 30px;\"><strong>6.  You may also notice all sorts of thoughts bouncing around in your head. You may wonder if you\'re doing this right. You may feel irritated. You may feel confused. You may get bored. You may start thinking about what you want to eat for lunch. You may wonder if you left the stove on. Just like you noticed all the physical stuff, notice the mental stuff as well. You don\'t need to address any of it, just watch it. You may see these thoughts as subtitles or word bubbles or some other way in your mind\'s eye.</strong></p>\r\n<p class=\"p1\" style=\"padding-left: 30px;\"><strong>7.  When the thoughts come up, notice them, but then go back to feeling your breath, noticing your body, and other sensations you physically experience.</strong></p>\r\n<p class=\"p1\" style=\"padding-left: 30px;\"><strong>8.  Keep noticing, keep breathing, keep being the observer of the experience.</strong></p>\r\n<p class=\"p1\" style=\"padding-left: 30px;\"><strong>9.  When your timer goes off take a few more breaths and you are done.</strong></p>\r\n\r\n\r\n<hr />\r\n<p class=\"p1\"><span class=\"s1\">What did you notice? Was your mind like a talkative and busy subway platform? Was it quiet? Did you play out a whole scenario in your mind while you just sat in a chair looking at a wall?</span></p>\r\n<p class=\"p1\"><span class=\"s1\">The point is, we have a whole drama going on inside of us that we never really get a chance to watch because we are so busy being caught up in it. We have a thought about being hungry and we have food in our hand before we\'ve even noticed that we had a thought. We get angry and instantly open the freezer before we\'ve even stopped to wonder why. Sitting down starts to create some space between the thoughts and feelings we have and the actions we take. We start to realize we have more control over ourselves than we previously believed. </span></p>\r\n<p class=\"p1\"><span class=\"s1\">When you sit for only 10 minutes on a regular basis, a thought may pop up during the day and you will see it and then be able to decide what to do with it. A feeling will come up and you will feel that feeling without having the rest of your world fall apart because of it. It seems unbelievable but I can attest to its power!</span></p>\r\n<p class=\"p1\"><span class=\"s1\">What do you think about sitting for 5-10 minutes a day? How can you use what you observe during that time to help mold your relationship to food?</span></p>\r\n<p class=\"p1\">In addition to her website: www.UncommonZen.com, you can find her on social media!</p>\r\n<p class=\"p1\"><span class=\"s1\">Facebook: <a href=\"https://www.facebook.com/UncommonZen\"><span class=\"s2\">https://www.facebook.com/UncommonZen</span></a></span></p>\r\n<p class=\"p1\"><span class=\"s1\">Instagram: <a href=\"https://www.instagram.com/audreyholst/\"><span class=\"s2\">https://www.instagram.com/audreyholst/</span></a></span></p>\r\n<p class=\"p1\"><span class=\"s1\">Email: <a href=\"mailto:audrey@uncommonzen.com\"><span class=\"s2\">audrey@uncommonzen.com</span></a></span></p>\r\n\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/01/audreypinterest.jpg\" /></div>\";s:10:\"post_title\";s:56:\"The 10-minute Food Fix - (that you can do in your PJ\'s)\";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:\"10-minute-food-fix\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-01-17 14:29:37\";s:17:\"post_modified_gmt\";s:19:\"2017-01-17 19:29:37\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1508\";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:2433;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2018-06-26 15:59:32\";s:13:\"post_date_gmt\";s:19:\"2018-06-26 19:59:32\";s:12:\"post_content\";s:7417:\"<img class=\"aligncenter size-full wp-image-2434\" src=\"http://jennyedencoaching.com/wp-content/uploads/2018/06/samuel-zeller-358879-unsplash.jpg\" alt=\"Mindful Eating benefits\" width=\"4000\" height=\"6000\" />\r\n\r\n<span style=\"font-weight: 400;\">By now you’ve heard that mindfulness is in.  But, this is not just some fad or trend. Mindfulness is here to stay because at it’s base core, it’s all about living in the present moment, without judgement, just observance. And when people get wind of amazing it feels to eat like this, there is no looking back.  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Mindful Eating, thus, is living the experience of eating, fully embodied, and noticing how it feels in the body.  <a href=\"http://jennyedencoaching.com/how-to-eat-mindfully-when-you-dont-have-time\">Mindful eating</a> detaches us from morality and focuses, instead on the experience itself - the gratitude for the food, the noticing of flavors and textures and nuances in the food.  Can you imagine just eating and doing nothing else, not even reading? Do you wonder what you might be missing with eating when we eat in a distracted way or multitask? Mindful Eatings gives us answers when we tune in.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Mindful eating also helps to divorce ourselves of the morality and stories we create around food, whether they are true or not.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">But, there are many other benefits to mindful eating that extends beyond this.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">1. Helps with bloating and GI distress</span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">When you eat really fast you run the risk of gulping more air than you’d like as well.  Slow and mindful eating helps to reduce bloating and other GI effects, like not fully chewing and masticating your food properly to alleviate a lot of tummy troubles.</span>\r\n<h1></h1>\r\n<h1><span style=\"font-weight: 400;\">2. Helps to let your body know when it’s full.</span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Mindful eating helps you regulate your hunger hormones (ghrelin and leptin) especially if you’ve chronically dieted for much of your life.  When your hunger hormones are calibrated and working in harmony, it sends your body clear messages of hunger and satiety, and when you’re eating slowly and with awareness, you can listen to and respect those cues easier.</span>\r\n\r\n&nbsp;\r\n<h1></h1>\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">3. Give you a true lens into the foods you love or just think you should love</span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">I remember, when I was first learning mindful eating, my instructor gave us an exercise to eat crackers and cheese mindfully through a guided meditation.  I had always thought that I loved wheat thins and that I couldn’t have them in the house for fear of eating the whole box. When I actually slowed down and actually fully tasted them for the first time, I realized I didn’t even like them!  It was a major aha and breakthrough for me that I could let go of my stories around food and truly tune into what I really loved to eat so I could savor every bite.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1></h1>\r\n<h1><span style=\"font-weight: 400;\">4.Has you more aware of gratitude for where the food came from and who prepared it.</span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">When you take a few breathes and ground yourself before eating you also can move into a frequency of gratitude.  Gratitude for the beautiful food on your plate, all the people who were involved in harvesting the ingredients, preparing the meal and or getting it onto your plate.  When we shift into gratitude we can’t help but be happier and more joyful while eating.</span>\r\n\r\n&nbsp;\r\n<h1></h1>\r\n<h1><span style=\"font-weight: 400;\">5. Helps put you in a relaxation response</span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Deep breathes alone can help get you out of a stress response and more relaxed.  But, too often we don’t even realize how our own thoughts and beliefs about food and who we are as eaters creates chronic stress on our bodies.  Anchoring yourself before the eating experience can help get you into a calm and relaxed state perfect for eating and the digestive response.</span>\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">6. Lets you allow pleasure and sensuality to be part of the eating experience</span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Lets face it.  Eating is sensual and can be fun and joyful experience.  When you slow down, you can start to use all your senses in the eating experience.  You can smell the food, touch the food and even listen for sounds like crunchiness. Of course, tasting food and letting it linger on your tongue amplifies the pleasurable aspects of eating of which we are all capable of having.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">7. Allows for the cephalic digestive response.</span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Did you know that you start digesting your food before you even take a single bite?  Have you ever walked by a bakery and felt your stomach growl or you start salivating?  This is the cephalic digestive response which gets your body prepared for eating and digesting food.  When we eat hurriedly and with distraction, our bodies miss this very important phase of digestion and can make it harder for us to fully digest and more effectively assimilate the nutrients from the food.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">8. Beefs up your prefrontal cortex and calms the amygdala.</span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">When we eat mindfully, we operate from our more modern and advanced areas of our brains.  When we eat in a stress response and don’t take the time to calm down, our amygdalas (your brains’ smoke detector to let you know if there is a crisis or impending emergency and you have to act fast.) We cannot properly digest our food when we’re stressed.  Mindful eating deactivates the amygdala, and helps us get out of our reptilian brains which act on instinct and into our more rational part of our brains, helping us to make better decisions around food.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Mindful and intuitive eating works for so many reasons.  If you’re interested in taking a deeper dive into the what why and how of mindful eating, <a href=\"https://jenny-eden.teachable.com/p/my-7-day-email-course-fast-track-to-slow-eating/?preview=logged_out\">join my free 7-day mindful eating course</a> today and get on the fast track to slow eating.</span>\r\n\r\n&nbsp;\r\n<h1><a href=\"https://jenny-eden.teachable.com/p/my-7-day-email-course-fast-track-to-slow-eating/?preview=logged_out\"><span style=\"color: #ff0000;\">ENROLL IN THE FREE MINDFUL EATING COURSE HERE!</span></a></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Which of these 8 reasons have you compelled to try mindful eating?  I’d love to hear in the comments!</span>\r\n\r\n&nbsp;<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2018/06/new-pinterest-templates-2.png\"></div>\";s:10:\"post_title\";s:39:\"8 Unexpected benefits of Mindful Eating\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:39:\"8-unexpected-benefits-of-mindful-eating\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:74:\"\nhttp://jennyedencoaching.com/how-to-eat-mindfully-when-you-dont-have-time\";s:13:\"post_modified\";s:19:\"2018-06-27 07:58:19\";s:17:\"post_modified_gmt\";s:19:\"2018-06-27 11:58:19\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=2433\";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; z-index: 8675309; display: none; cursor: pointer; top: 36px; left: 241px;\">Save</span>\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer;\">Save</span>\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 0.85; z-index: 8675309; display: none; cursor: pointer; top: 36px; left: 241px;\">Save</span>\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 0.85; z-index: 8675309; display: none; cursor: pointer; top: 2208px; left: 611px;\">Save</span>\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer;\">Save</span>\";s:10:\"post_title\";s:36:\"Emotional Eating: 6 Steps to Freedom\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:32:\"emotional-eating-6-steps-freedom\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-11-14 14:47:06\";s:17:\"post_modified_gmt\";s:19:\"2017-11-14 19:47:06\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1047\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"0\";s:6:\"filter\";s:3:\"raw\";}}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:\"c9f7989302eaff4628bddb7cee6e4e5c\";s:28:\"\0WP_Query\0query_vars_changed\";b:0;s:17:\"thumbnails_cached\";b:0;s:19:\"\0WP_Query\0stopwords\";N;s:23:\"\0WP_Query\0compat_fields\";a:2:{i:0;s:15:\"query_vars_hash\";i:1;s:18:\"query_vars_changed\";}s:24:\"\0WP_Query\0compat_methods\";a:2:{i:0;s:16:\"init_query_flags\";i:1;s:15:\"parse_tax_query\";}}', 'no') ON DUPLICATE KEY UPDATE `option_name` = VALUES(`option_name`), `option_value` = VALUES(`option_value`), `autoload` = VALUES(`autoload`)

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src=\"http://jennyedencoaching.com/wp-content/uploads/2018/06/samuel-zeller-358879-unsplash.jpg\" alt=\"Mindful Eating benefits\" width=\"4000\" height=\"6000\" />\r\n\r\n<span style=\"font-weight: 400;\">By now you’ve heard that mindfulness is in.  But, this is not just some fad or trend. Mindfulness is here to stay because at it’s base core, it’s all about living in the present moment, without judgement, just observance. And when people get wind of amazing it feels to eat like this, there is no looking back.  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Mindful Eating, thus, is living the experience of eating, fully embodied, and noticing how it feels in the body.  <a href=\"http://jennyedencoaching.com/how-to-eat-mindfully-when-you-dont-have-time\">Mindful eating</a> detaches us from morality and focuses, instead on the experience itself - the gratitude for the food, the noticing of flavors and textures and nuances in the food.  Can you imagine just eating and doing nothing else, not even reading? Do you wonder what you might be missing with eating when we eat in a distracted way or multitask? Mindful Eatings gives us answers when we tune in.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Mindful eating also helps to divorce ourselves of the morality and stories we create around food, whether they are true or not.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">But, there are many other benefits to mindful eating that extends beyond this.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">1. Helps with bloating and GI distress</span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">When you eat really fast you run the risk of gulping more air than you’d like as well.  Slow and mindful eating helps to reduce bloating and other GI effects, like not fully chewing and masticating your food properly to alleviate a lot of tummy troubles.</span>\r\n<h1></h1>\r\n<h1><span style=\"font-weight: 400;\">2. Helps to let your body know when it’s full.</span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Mindful eating helps you regulate your hunger hormones (ghrelin and leptin) especially if you’ve chronically dieted for much of your life.  When your hunger hormones are calibrated and working in harmony, it sends your body clear messages of hunger and satiety, and when you’re eating slowly and with awareness, you can listen to and respect those cues easier.</span>\r\n\r\n&nbsp;\r\n<h1></h1>\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">3. Give you a true lens into the foods you love or just think you should love</span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">I remember, when I was first learning mindful eating, my instructor gave us an exercise to eat crackers and cheese mindfully through a guided meditation.  I had always thought that I loved wheat thins and that I couldn’t have them in the house for fear of eating the whole box. When I actually slowed down and actually fully tasted them for the first time, I realized I didn’t even like them!  It was a major aha and breakthrough for me that I could let go of my stories around food and truly tune into what I really loved to eat so I could savor every bite.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1></h1>\r\n<h1><span style=\"font-weight: 400;\">4.Has you more aware of gratitude for where the food came from and who prepared it.</span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">When you take a few breathes and ground yourself before eating you also can move into a frequency of gratitude.  Gratitude for the beautiful food on your plate, all the people who were involved in harvesting the ingredients, preparing the meal and or getting it onto your plate.  When we shift into gratitude we can’t help but be happier and more joyful while eating.</span>\r\n\r\n&nbsp;\r\n<h1></h1>\r\n<h1><span style=\"font-weight: 400;\">5. Helps put you in a relaxation response</span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Deep breathes alone can help get you out of a stress response and more relaxed.  But, too often we don’t even realize how our own thoughts and beliefs about food and who we are as eaters creates chronic stress on our bodies.  Anchoring yourself before the eating experience can help get you into a calm and relaxed state perfect for eating and the digestive response.</span>\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">6. Lets you allow pleasure and sensuality to be part of the eating experience</span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Lets face it.  Eating is sensual and can be fun and joyful experience.  When you slow down, you can start to use all your senses in the eating experience.  You can smell the food, touch the food and even listen for sounds like crunchiness. Of course, tasting food and letting it linger on your tongue amplifies the pleasurable aspects of eating of which we are all capable of having.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">7. Allows for the cephalic digestive response.</span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Did you know that you start digesting your food before you even take a single bite?  Have you ever walked by a bakery and felt your stomach growl or you start salivating?  This is the cephalic digestive response which gets your body prepared for eating and digesting food.  When we eat hurriedly and with distraction, our bodies miss this very important phase of digestion and can make it harder for us to fully digest and more effectively assimilate the nutrients from the food.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">8. Beefs up your prefrontal cortex and calms the amygdala.</span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">When we eat mindfully, we operate from our more modern and advanced areas of our brains.  When we eat in a stress response and don’t take the time to calm down, our amygdalas (your brains’ smoke detector to let you know if there is a crisis or impending emergency and you have to act fast.) We cannot properly digest our food when we’re stressed.  Mindful eating deactivates the amygdala, and helps us get out of our reptilian brains which act on instinct and into our more rational part of our brains, helping us to make better decisions around food.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Mindful and intuitive eating works for so many reasons.  If you’re interested in taking a deeper dive into the what why and how of mindful eating, <a href=\"https://jenny-eden.teachable.com/p/my-7-day-email-course-fast-track-to-slow-eating/?preview=logged_out\">join my free 7-day mindful eating course</a> today and get on the fast track to slow eating.</span>\r\n\r\n&nbsp;\r\n<h1><a href=\"https://jenny-eden.teachable.com/p/my-7-day-email-course-fast-track-to-slow-eating/?preview=logged_out\"><span style=\"color: #ff0000;\">ENROLL IN THE FREE MINDFUL EATING COURSE HERE!</span></a></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Which of these 8 reasons have you compelled to try mindful eating?  I’d love to hear in the comments!</span>\r\n\r\n&nbsp;<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2018/06/new-pinterest-templates-2.png\"></div>\";s:10:\"post_title\";s:39:\"8 Unexpected benefits of Mindful Eating\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:39:\"8-unexpected-benefits-of-mindful-eating\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:74:\"\nhttp://jennyedencoaching.com/how-to-eat-mindfully-when-you-dont-have-time\";s:13:\"post_modified\";s:19:\"2018-06-27 07:58:19\";s:17:\"post_modified_gmt\";s:19:\"2018-06-27 11:58:19\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=2433\";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:1879;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-06-29 10:55:39\";s:13:\"post_date_gmt\";s:19:\"2017-06-29 14:55:39\";s:12:\"post_content\";s:7757:\"<img class=\"aligncenter wp-image-1881 size-full\" title=\"stressed\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/06/5-things-to-do-instead-of-eating-when-youre.png\" alt=\"Stressed eating\" width=\"800\" height=\"800\" />\r\n\r\n<span style=\"font-weight: 400;\">We all get stressed.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">The stress response is part of the human experience and in place to protect us from real or perceived threats to us as individuals and as a species.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Newborn babies have undeveloped central nervous systems and have not learned the tools to calm themselves when stressed.  Adults, however, often do have the tools but sometimes do not tap into them or they weren’t adequately learned as children.  As such, if we were given food or sweets as a way to combat boredom, stress, tears and boo-boos, this is what we’ll continue to rely on time and again ---because it worked so incredibly well!  That information got stored deep in our brains in the basal ganglia and remained there as a blueprint that we can access and remember instantly when we are stressed again.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">The good news is that we create new behaviors, new habits and even new neural pathways that with enough practice, patience and perseverance can set us on a new path of self-soothing and stress relief in ways that honor our bodies and the path of wellness we want to be on. </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Next time you feel instantly called to eat when stressed, try these 5 strategies below and hey, comment below on how it goes!  And be sure to download my list of <script src=\"//static.leadpages.net/leadboxes/current/embed.js\" async defer></script> <span style=\"color: #ff0000;\"><a data-leadbox-popup=\"142249973f72a2:1347ae9f5f46dc\">102 other things to do besides stress-eating</a> </span></span>\r\n\r\n&nbsp;\r\n<ol>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Go outside</strong> -</span> <span style=\"font-weight: 400;\">When my daughter was an infant, I had a lactation consultant / baby whisperer come help me with my colicky baby who wouldn’t stop crying no matter what I tried.  She took me and my baby outside into the fresh air and instantly my daughter calmed down.  The hit of fresh air on my skin brought me a bit out of my stress stupor as well.  It was remarkable.  Sometimes we need a shift in energy and environment to calm ourselves down, gain some perspective and give our prefrontal cortex to catch up with our reptilian brains that are ready to jump in and do what it always does on impulse. Just go outside.</span></li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"2\">\r\n <li><span style=\"font-weight: 400;\"><strong> Pull out your journal</strong> - take 10 minutes to write down what is happening for you right now and why you are stressed.  Sometimes we are not even aware of what is bothering us.  Sometimes we know but feel stymied about how to handle the myriad emotions that follow.  Sometimes we are so caught up in the physical sensations of that stress-response that we lose track of all perspective on anything else going on that perhaps triggered this response.  Write it all down.  Allow the catharsis of depositing that energy onto paper to rid itself from your mind, even temporarily.  Then assess. Maybe there is an immediate to-do that becomes clear.  Maybe, it will trigger you to keep writing.  Maybe the time writing will be enough of a buffer to tune in to other choices you could make instead of eating if it’s not hunger related.  </span></li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"3\">\r\n <li><span style=\"font-weight: 400;\"><strong> Try meditation 101</strong>.  - Maybe you already have a breathing and meditation practice in place and if so, this is the time to have a sitting session.  If not, try one of these amazing, inexpensive and accessible meditation apps and platforms to take 10 minutes to sit with the uncomfortable feelings, observe the thought bubbles and breathe through the comfort to soothe. (<a href=\"http://www.headspace.com\">Headspace</a>, <a href=\"http://www.calm.com\">Calm</a>, or my <a href=\"http://jenny-eden.teachable.com/p/13-guided-meditations-bundle/?preview=logged_out\">13 meditation bundle</a>)</span></li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"4\">\r\n <li><span style=\"font-weight: 400;\"><strong> Release the energy</strong> - trapped feelings, stress and negative energy shows up in our cells and lives on in our bodies rearing its head as migraines, GI problems, back pain, sleep disturbances and more.  Find a way to release that energy, as it skulks, to bring it up and out rather than down and in.  Strategies to do this:  Walking, Yoga, burst of running or HIIT training, sex and orgasm, dancing, voice work (OM’s, singing, mantras grunting, yelling etc), you get the point.  Or try energy work like acupuncture, reiki and <a href=\"https://en.wikipedia.org/wiki/Qigong\">Qigong</a> as part of your self-care regimen</span></li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"5\">\r\n <li><span style=\"font-weight: 400;\"><strong> Connectedness</strong> - As a incredibly social species we look to others to help us, guide us and yes calm us down or keep us accountable.  When we are stressed, however,  this is when we are LEAST likely to reach out to someone for help because evolutionarily speaking we were meant to run away, freeze or fight - not exactly the most sociable activities to do with someone else right? (unless you’re doing a mannequin challenge) But, with a low level stress response we can do some breath work to alert our amygdala (our smoke detector to stress or crisis) that all is ok.  Then we can work on that connectedness piece whether it’s calling a trusted friend, your Mom or even a clergy member for support.  If you work with a coach, like me, this would be a good time to text him or her for an SOS!  To get started with a relationship like that, just <span style=\"color: #000000;\"><a href=\"http://jennyedencoaching.com/beyond-weight-loss-coaching\">click here</a>! </span> </span></li>\r\n</ol>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Remember, we are allowed to make different choice than the ones we have always made in the past, even if it feels like strong forces guide us to repetition.  It often takes a great deal of awareness and patience plus the fortitude to have compassion and perseverance when the road is bumpy and circuitous or doesn’t go your way the first few times you try it.  But with practice behavioral change is possible and empowering.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Let me know how these strategies work for you!  And grab the list of <script src=\"//static.leadpages.net/leadboxes/current/embed.js\" async defer></script><span style=\"color: #ff0000;\"><a data-leadbox-popup=\"142249973f72a2:1347ae9f5f46dc\">102 other things to do besides stress-eating</a> </span></span>\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=\"142249973f72a2:1347ae9f5f46dc\">I need that list!</button>\r\n\r\n&nbsp;\r\n\r\n\r\n\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/06/how-to-know-1.png\"></div>\r\n\";s:10:\"post_title\";s:39:\"5 things to do instead of Stress 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:29:\"5-things-stop-stressed-eating\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:57:\"\nhttp://jennyedencoaching.com/beyond-weight-loss-coaching\";s:13:\"post_modified\";s:19:\"2017-06-29 17:58:10\";s:17:\"post_modified_gmt\";s:19:\"2017-06-29 21:58:10\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1879\";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: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\";}i:3;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1072;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2016-07-07 09:00:30\";s:13:\"post_date_gmt\";s:19:\"2016-07-07 13:00:30\";s:12:\"post_content\";s:7409:\"<a href=\"http://jennyedencoaching.com/honor-your-cravings/honor-your-cravings-2\" rel=\"attachment wp-att-1073\"><img class=\"aligncenter size-large wp-image-1073\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/07/Honor-Your-Cravings-683x1024.jpg\" alt=\"honor your cravings\" width=\"683\" height=\"1024\" /></a>\r\n\r\nCravings are common and normal. It’s often our body’s brilliant way of letting us know which nutrients we are lacking. I frequently hear from clients that they are craving a particular type of food. For some, it’s salty, crunchy chips, for others it’s something sweet and chewy and still for others it’s a savory comfort food that will bring satisfaction.\r\n\r\n&nbsp;\r\n\r\nCravings are an interesting phenomenon, however. On the one hand, we recognize a craving as a signal from the body communicating a need. On the other hand, many of us confuse our physical and emotional cravings. We come to rely on easily available foods for the brief comfort of a quick fix. Ask a pregnant woman who has Pica why she craves dish soap and mothballs and we have quite the conundrum.\r\n\r\n&nbsp;\r\n\r\nIf we cannot distinguish between the emotional cravings and the physical ones, how can we possibly honor our bodies and minds in an appropriate way?\r\n\r\n&nbsp;\r\n\r\n[bctt tweet=\"If we cannot distinguish between the emotional cravings and the physical ones, how can we possibly honor our bodies and minds in an appropriate way?\" username=\"coachjennyeden\"]\r\n\r\n&nbsp;\r\n<h2><strong>Enter mindfulness.</strong></h2>\r\n&nbsp;\r\n\r\nTuning inward and staying there as opposed to looking externally for solutions pertaining to OURSELVES is one way that we can reconcile these two things. Too often, when we crave some sort of food, there is an immediate response - no barrier, no self-discovery and no waiting time…just an itch that needs to be scratched. Mindfulness bridges the gap between internal impulse and the expression of that impulse.\r\n\r\n&nbsp;\r\n\r\nWhat if we were able to scratch that itch and respect what our brain and body demand at the same time? That would be pretty groundbreaking.\r\n\r\n&nbsp;\r\n\r\nAnother aspect to consider is a craving for specific tastes and textures.\r\n\r\nFor many, food is not just about food. It’s about the experience of eating. It’s about foods that in particular ways meet needs we have. I’ve always been fascinated, for instance, by those who have a “sweet tooth” vs. those who just want chips and fries.\r\n\r\n&nbsp;\r\n\r\nLet’s review the specific and most common tastes and textures we seek.\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Taste Cravings\r\n</span></h2>\r\n&nbsp;\r\n<ol>\r\n <li><strong>Sweet</strong> – as human beings we crave sweet foods, which is a survival trait we’ve acquired through the process of evolving. When we were hunters and gatherers, we had to know which plants were safe and which were poisonous. As a result, we humans will innately crave and seek out sweet foods as opposed to bitter, which is an indication that bitter foods may be unsafe.</li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"2\">\r\n <li><strong>Salty</strong> – Salt has gotten a bad rap, but the truth is we need a balance of sodium and other electrolytes that are essential for our wellbeing and survival. Unfortunately, it often comes in the form of processed foods and is high in chemicals and preservatives our body doesn’t need. Sodium and salt can enhance thyroid and adrenal functioning and plays a role in alkalizing our PH balance.</li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"3\">\r\n <li><strong>Bitter</strong> – our preference for bitter foods has taken a long time to evolve for obvious reasons (see sweet), but bitter is alive and well on our palates these days. In fact, there is a whole classification of foods called “bitters” that contribute complexity and depth to various drinks and dishes. Personally, I love nothing more than some fresh bitter arugula in a salad and if we didn’t somehow learn to love bitter, I would have never have developed my favorite addiction….coffee.</li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"4\">\r\n <li><strong>Sour</strong> – Give a baby a lemon and you’ll see that baby pucker up in an instant. Unlike sweet, we don’t have a built in propensity to crave sour. Still, it is a taste that we have learned to love and crave over time, often in combination with other tastes such as sweet and salty. Just think of the digestive juices generated when we think of sour pickles.</li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"5\">\r\n <li><strong>Umami</strong> – this is the more elusive and newer taste category. It’s a Japanese word essentially meaning savory. Some examples would be a Porcini mushroom, a steak, MSG or soy sauce.</li>\r\n</ol>\r\n&nbsp;\r\n<h2><u>Texture Cravings\r\n</u></h2>\r\n&nbsp;\r\n<ol>\r\n <li>Crunchy – chips, cucumbers, etc.</li>\r\n <li>Chewy – taffy, oysters</li>\r\n <li>Mushy – oatmeal, banana</li>\r\n <li>Crisp – apple, jicama</li>\r\n <li>Airy – popcorn, cotton candy</li>\r\n <li>Unctuous, i.e. fatty texture – fried foods, foie gras, cheese</li>\r\n <li>Creamy – ice cream, yogurt</li>\r\n</ol>\r\n&nbsp;\r\n\r\nSo, knowing what we know, can we honor the specific taste and texture we desire in that moment?   This, as opposed to choosing a food that may result in feeling ashamed, anxious, “off the rails” and to be alarmed at our poor choices.\r\n\r\n&nbsp;\r\n\r\nFor instance…. craving chips? Maybe it’s the crunchy and salty you’re really after – perhaps cucumbers or pickles could be a good substitute and not create or trigger a food-shame spiral.\r\n\r\n&nbsp;\r\n\r\nDying for something sweet and maybe “chocolaty”? What about trying for a banana and a few squares of extra dark chocolate?\r\n\r\n&nbsp;\r\n\r\nYou see my point. You can honor the craving without breaking the calorie bank or by wreaking havoc on our health and wellness goals.\r\n\r\n&nbsp;\r\n\r\nLet’s review:\r\n\r\n&nbsp;\r\n\r\n<u>Next time you’re craving something</u>…. First make sure it’s true hunger and not an emotional or psychological craving for which food is playing the supporting role. (<strong>Check out <a href=\"http://jennyedencoaching.com/wp-content/uploads/2016/07/hungertimeline.jpg\">this hunger scale timeline</a> to help you determine this</strong>.) Next, get in touch with what that specific taste and texture combination craving you are having.   Finally, honor your body and your brain by choosing a taste/texture combination that will be delightful on the tongue and healthy to the body. This is what we call “having-it-all”.\r\n\r\n&nbsp;\r\n\r\nWant to learn more about mindful eating and 10 really easy and actionable ways to implement mindful-eating strategies today?  Click the image below\r\n<a href=\"https://jennyedencoaching.leadpages.co/leadbox/140a9de73f72a2%3A1347ae9f5f46dc/5675267779461120/\" target=\"_blank\"><img class=\"aligncenter\" src=\"https://lh3.googleusercontent.com/4SdnsLuqKTQAjM2QgOos9de4XSr94KEbowtIjtENkKvKXsEhdYrB4__9MHDGcAFtL4nEoH_WM1cnDqeTVrNeKl4=s0\" width=\"2000\" height=\"2000\" /></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&nbsp;\r\n\r\nWhat are some of your most common cravings and how do you manage them? Would love to hear your tips and strategies below!\r\n\r\n&nbsp;\";s:10:\"post_title\";s:18:\"Honor the Cravings\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:19:\"honor-your-cravings\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2016-07-07 09:00:30\";s:17:\"post_modified_gmt\";s:19:\"2016-07-07 13:00:30\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1072\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"0\";s:6:\"filter\";s:3:\"raw\";}}s:10:\"post_count\";i:4;s:12:\"current_post\";i:-1;s:11:\"in_the_loop\";b:0;s:4:\"post\";r: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:\"c9f7989302eaff4628bddb7cee6e4e5c\";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

Micro-Mindful Moments

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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 (933) AND ( \n ey52pvn1lsterm_relationships.term_taxonomy_id IN (40,56,57,58)\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:1161;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2016-08-23 11:05:35\";s:13:\"post_date_gmt\";s:19:\"2016-08-23 15:05:35\";s:12:\"post_content\";s:7650:\"<a href=\"http://jennyedencoaching.com/i-was-a-professional-dieter/i-got-a-little-bit-heavier\" rel=\"attachment wp-att-1162\"><img class=\"aligncenter size-full wp-image-1162\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/08/I-got-a-little-bit-heavier.....jpg\" alt=\"professional dieting\" width=\"800\" height=\"800\" /></a>\r\n\r\n&nbsp;\r\n<h1>I was a professional dieter.</h1>\r\n&nbsp;\r\n\r\nMy 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.\r\n\r\n&nbsp;\r\n\r\nThat 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 <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"http://jennyedencoaching.com/how-giving-up-gluten-made-me-orthorexic\">gorged on pizza and bread sticks</a></span> 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”.\r\n\r\n&nbsp;\r\n\r\nAt 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.\r\n\r\nAre 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?\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://jennyedencoaching.com/i-was-a-professional-dieter/professional-dieter_\" rel=\"attachment wp-att-1163\"><img class=\"aligncenter size-full wp-image-1163\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/08/professional-Dieter_.jpg\" alt=\"dieting\" width=\"800\" height=\"800\" /></a>\r\n\r\n&nbsp;\r\n\r\nAre 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!\r\n\r\n[bctt tweet=\"And ultimately I heave a huge sigh of relief, realizing that I don’t in fact have to diet again\" username=\"coachjennyeden\"]\r\n\r\n&nbsp;\r\n\r\nI’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.\r\n\r\n&nbsp;\r\n\r\n[convertkit form=4915782]\r\n\r\n&nbsp;\r\n\r\nHowever, 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.\r\n<span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https://jennyedencoaching.acuityscheduling.com/schedule.php\">Join me.</a></span>\r\n\r\nAre 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!  <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"http://gathr.us/screening/17157\">Here is the link</a></span> if you\'d like to join us!  I\'ll be hosting a post-movie discussion and bite!\r\n\r\nTo read more posts like this, subscribe to my weekly newsletter today!\r\n<a style=\"background: #ffce0a none repeat scroll 0% 0%; color: #ffffff; text-decoration: none; font-family: Helvetica,Arial,sans-serif; font-weight: bold; font-size: 16px; line-height: 20px; padding: 10px; display: inline-block; max-width: 300px; border-radius: 5px; text-shadow: 0px -1px 1px rgba(0, 0, 0, 0.25); box-shadow: 0px 1px 3px rgba(255, 255, 255, 0.5) inset, 0px 1px 3px rgba(0, 0, 0, 0.5);\" href=\"http://jennyedencoaching.leadpages.co/leadbox/141f6b773f72a2%3A1347ae9f5f46dc/5752571553644544/\" target=\"_blank\">Click Here to Subscribe</a><script data-leadbox=\"141f6b773f72a2:1347ae9f5f46dc\" data-url=\"http://jennyedencoaching.leadpages.co/leadbox/141f6b773f72a2%3A1347ae9f5f46dc/5752571553644544/\" data-config=\"%7B%7D\" type=\"text/javascript\" src=\"https://jennyedencoaching.leadpages.co/leadbox-1468011387.js\"></script>\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer;\">Save</span>\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 0.85; z-index: 8675309; display: none; cursor: pointer; top: 1631px; left: 311px;\">Save</span>\";s:10:\"post_title\";s:27:\"I was a Professional Dieter\";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:27:\"i-was-a-professional-dieter\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2016-09-25 15:21:56\";s:17:\"post_modified_gmt\";s:19:\"2016-09-25 19:21:56\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1161\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"0\";s:6:\"filter\";s:3:\"raw\";}i:1;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1047;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2016-06-27 20:50:43\";s:13:\"post_date_gmt\";s:19:\"2016-06-28 00:50:43\";s:12:\"post_content\";s:11087:\"<a href=\"http://jennyedencoaching.com/emotional-eating-6-steps-freedom/meloncholy1\" rel=\"attachment wp-att-1048\"><img class=\"aligncenter size-full wp-image-1048\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/06/meloncholy1.jpg\" alt=\"End Emotional Eating\" width=\"940\" height=\"788\" /></a>\r\n\r\nAre you an Emotional or Stress Eater?\r\n\r\nIt makes perfect sense that human beings would turn to food for comfort. When we were babies and we cried, what happened? Breast or bottle = instant comfort. Later, when we skinned a knee or were bored, sad or in any way uncomfortable, our parents may have (with the best intentions of course!), given us a treat to make us feel better or distract us from feeling our feelings. This, inadvertently, led us to engage in unhealthy behaviors to cope with those feelings, and thereby fail to acquire the tools needed to comfort ourselves.\r\n\r\n&nbsp;\r\n\r\nIt also makes sense that food would be the perfect device for soothing such intense emotions or even ennui. Why?\r\n\r\n&nbsp;\r\n<ol>\r\n <li>It’s abundant.</li>\r\n <li>It’s cheap.</li>\r\n <li>It’s socially acceptable.</li>\r\n <li>It really works (albeit short-term).</li>\r\n</ol>\r\n&nbsp;\r\n\r\nThink about other types of addictions or vices employed to deal with stress and emotions, and you’ll discover that above all others (drugs, gambling, obsessive shopping, drinking etc.), food is the most acceptable and accessible, and often becomes ones “drug of choice”.\r\n\r\n&nbsp;\r\n\r\nThe fact that everything above may be true doesn’t negate the fact that emotional and stress-related eating causes us enormous angst. The symptoms that follow this behavior include physical, cognitive and emotional distress. Ironically, the solution we choose to deal with these unsettling feelings, (eating), exacerbates these negative emotions exponentially. We are filled with shame, we berate ourselves for not being able to “figure this out already”, and we may have GI distress as well as   sleep disorders. This is true both as a short-term and long-term consequence of binging and emotional eating. This vicious cycle leaves us feeling more hopeless and entrapped than ever.\r\n\r\n&nbsp;\r\n\r\nWhat if I were to tell you that you could take a detour from this path? You’d be skeptical but intrigued, right?\r\n\r\n&nbsp;\r\n\r\nWhile it takes commitment, investment and planning, as well as stepping out on that treacherous limb sometimes causing “discomfort”, I know that this is something every person can accomplish.\r\n\r\n&nbsp;\r\n\r\nHere are 6 actionable and specific measures you can take TODAY to get off the emotional eating roller coaster.\r\n\r\n&nbsp;\r\n<ol>\r\n <li><strong>Stop, Look and Listen</strong> – When you feel compelled to eat, stop for a minute (before instinctively grabbing), look around you and notice your environment, and why you might be having intense feelings. Are the kids fighting, was there a traffic jam, did you come home to find a mess in the house?). Finally, LISTEN – listen to your body, ask if it’s experiencing physical cues of hunger, or if this is just emotional hunger overtaking you.</li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"2\">\r\n <li>Once you’ve determined if this is a physical or emotional hunger, do your best to honor whichever it is. If it’s hunger, then eat a macro-nutrient balanced snack (healthy fat, complex carbohydrates and lean protein combo, i.e. rice cake with turkey and smashed avocado). If it’s stress or emotions driving your need to eat, go to paragraph #3.</li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"3\">\r\n <li>Allow your nervous system to go from <strong><u>Sympathetic Dominance to Parasympathetic dominance</u></strong>. Sympathetic dominance is our “fight or flight” mode. Parasympathetic dominance is our relaxation response. We simply cannot effectively digest and assimilate our food if we literally feel like a lion is chasing us when we eat. Start by sitting down and taking 3-5 deep breaths with your eyes closed. Don’t eat anything until you’ve done this.</li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"4\">\r\n <li>Next, try to <strong><u>Surf the Urge</u></strong>. What is this? Well, imagine a wave, or a contraction, (if you’ve ever been in labor).   There is a buildup of energy, a peak and then a denouement. Most of us don’t stick around long enough to know that if you can tolerate the uncomfortable feelings while staying embodied and present, you will get a reprieve from them. On the other side is where your freedom lies. This is a visual description to have you understand this concept better.</li>\r\n</ol>\r\n<a href=\"http://jennyedencoaching.com/emotional-eating-6-steps-freedom/surfing\" rel=\"attachment wp-att-1058\"><img class=\"aligncenter wp-image-1058 size-large\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/06/surfing-683x1024.jpg\" alt=\"surf the urge\" width=\"683\" height=\"1024\" /></a>\r\n\r\n&nbsp;\r\n<ol start=\"5\">\r\n <li>When you do finally eat – try <strong><u>eating mindfully.</u></strong> Use all your senses when eating and spend time savoring the flavors on your palate. Notice the textures and tastes, as you have never done before.</li>\r\n</ol>\r\n&nbsp;\r\n\r\nDownload my \"10 tips for mindful eating\" to quickly learn the basics of mindful eating.\r\n<a style=\"background: #ffce0a none repeat scroll 0% 0%; color: #ffffff; text-decoration: none; font-family: Helvetica,Arial,sans-serif; font-weight: bold; font-size: 16px; line-height: 20px; padding: 10px; display: inline-block; max-width: 300px; border-radius: 5px; text-shadow: 0px -1px 1px rgba(0, 0, 0, 0.25); box-shadow: 0px 1px 3px rgba(255, 255, 255, 0.5) inset, 0px 1px 3px rgba(0, 0, 0, 0.5);\" href=\"https://jennyedencoaching.leadpages.co/leadbox/140a9de73f72a2%3A1347ae9f5f46dc/5675267779461120/\" target=\"_blank\" rel=\"noopener\">Give me my 10 Mindful Eating Tips!</a><script src=\"https://jennyedencoaching.leadpages.co/leadbox-1467043960.js\" type=\"text/javascript\" data-leadbox=\"140a9de73f72a2:1347ae9f5f46dc\" data-url=\"https://jennyedencoaching.leadpages.co/leadbox/140a9de73f72a2%3A1347ae9f5f46dc/5675267779461120/\" data-config=\"%7B%7D\"></script>\r\n\r\n&nbsp;\r\n\r\nFinally….\r\n\r\n6. <strong>Befriend the Binge</strong>. What? I hate my binge! What do you mean befriend it? That is ridiculous!\r\nStay with me. I will explain….\r\n\r\nIf all else fails, as it often will, DO NOT disparage yourself for using food to calm and soothe. Remember – it is deep seeded and long-term strategy you have used and will continue to rear its head from time to time. Try to forgive yourself and start anew. If strategies 1-5 does not work and you decide to binge or eat foods that:\r\n\r\na. you know may result in a weight gain\r\n\r\nb. leads to shame, depression and anxiety\r\n\r\nc. produces a GI disturbance\r\n\r\nd. causes you to abandon healthy behaviors and self-care\r\n\r\n&nbsp;\r\n\r\nBefriend the Binge! Make friends with it. Be curious about it. Learn its life story. What is the binge telling you? What does it reveal about what you truly need, for which food serves as a surrogate? These thoughts may unleash some very difficult memories or conversations you may have had with yourself, which are often at the root of emotional and binge-eating that are not sufficiently addressed.   (In my next blog post, I\'ll also discuss \"Ritualizing the Binge,\" which is a separate concept and technique which can also help diminish or stop binges.)\r\n\r\n&nbsp;\r\n\r\nWant to learn more about Mindful eating? Download your \"<strong>10 Tips for Mindful Eating</strong>\" worksheet here. (<strong>click the image</strong>)\r\n<a href=\"https://jennyedencoaching.leadpages.co/leadbox/140a9de73f72a2%3A1347ae9f5f46dc/5675267779461120/\" target=\"_blank\" rel=\"noopener\"><img class=\"\" src=\"https://lh3.googleusercontent.com/4SdnsLuqKTQAjM2QgOos9de4XSr94KEbowtIjtENkKvKXsEhdYrB4__9MHDGcAFtL4nEoH_WM1cnDqeTVrNeKl4=s0\" width=\"327\" height=\"327\" /></a>\r\n\r\n<script src=\"https://jennyedencoaching.leadpages.co/leadbox-1467043960.js\" type=\"text/javascript\" data-leadbox=\"140a9de73f72a2:1347ae9f5f46dc\" data-url=\"https://jennyedencoaching.leadpages.co/leadbox/140a9de73f72a2%3A1347ae9f5f46dc/5675267779461120/\" data-config=\"%7B%7D\"></script>\r\n\r\n&nbsp;\r\n\r\nOr sign up for your <a href=\"http://jennyedencoaching.com/beyond-weight-loss-coaching\">free 30 minute consult</a> with me and lets get to the bottom of your eating concerns once and for all.\r\n<iframe src=\"https://app.acuityscheduling.com/schedule.php?owner=12422890\" width=\"100%\" height=\"800\" frameborder=\"0\"></iframe>\r\n<script src=\"https://d3gxy7nm8y4yjr.cloudfront.net/js/embed.js\" type=\"text/javascript\"></script>\r\n\r\n&nbsp;\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 0.85; z-index: 8675309; display: none; cursor: pointer; top: 36px; left: 241px;\">Save</span>\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 0.85; z-index: 8675309; display: none; cursor: pointer; top: 36px; left: 241px;\">Save</span>\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 0.85; z-index: 8675309; display: none; cursor: pointer; top: 36px; left: 241px;\">Save</span>\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer;\">Save</span>\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 0.85; z-index: 8675309; display: none; cursor: pointer; top: 36px; left: 241px;\">Save</span>\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 0.85; z-index: 8675309; display: none; cursor: pointer; top: 2208px; left: 611px;\">Save</span>\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer;\">Save</span>\";s:10:\"post_title\";s:36:\"Emotional Eating: 6 Steps to Freedom\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:32:\"emotional-eating-6-steps-freedom\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-11-14 14:47:06\";s:17:\"post_modified_gmt\";s:19:\"2017-11-14 19:47:06\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1047\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"0\";s:6:\"filter\";s:3:\"raw\";}i:2;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1072;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2016-07-07 09:00:30\";s:13:\"post_date_gmt\";s:19:\"2016-07-07 13:00:30\";s:12:\"post_content\";s:7409:\"<a href=\"http://jennyedencoaching.com/honor-your-cravings/honor-your-cravings-2\" rel=\"attachment wp-att-1073\"><img class=\"aligncenter size-large wp-image-1073\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/07/Honor-Your-Cravings-683x1024.jpg\" alt=\"honor your cravings\" width=\"683\" height=\"1024\" /></a>\r\n\r\nCravings are common and normal. It’s often our body’s brilliant way of letting us know which nutrients we are lacking. I frequently hear from clients that they are craving a particular type of food. For some, it’s salty, crunchy chips, for others it’s something sweet and chewy and still for others it’s a savory comfort food that will bring satisfaction.\r\n\r\n&nbsp;\r\n\r\nCravings are an interesting phenomenon, however. On the one hand, we recognize a craving as a signal from the body communicating a need. On the other hand, many of us confuse our physical and emotional cravings. We come to rely on easily available foods for the brief comfort of a quick fix. Ask a pregnant woman who has Pica why she craves dish soap and mothballs and we have quite the conundrum.\r\n\r\n&nbsp;\r\n\r\nIf we cannot distinguish between the emotional cravings and the physical ones, how can we possibly honor our bodies and minds in an appropriate way?\r\n\r\n&nbsp;\r\n\r\n[bctt tweet=\"If we cannot distinguish between the emotional cravings and the physical ones, how can we possibly honor our bodies and minds in an appropriate way?\" username=\"coachjennyeden\"]\r\n\r\n&nbsp;\r\n<h2><strong>Enter mindfulness.</strong></h2>\r\n&nbsp;\r\n\r\nTuning inward and staying there as opposed to looking externally for solutions pertaining to OURSELVES is one way that we can reconcile these two things. Too often, when we crave some sort of food, there is an immediate response - no barrier, no self-discovery and no waiting time…just an itch that needs to be scratched. Mindfulness bridges the gap between internal impulse and the expression of that impulse.\r\n\r\n&nbsp;\r\n\r\nWhat if we were able to scratch that itch and respect what our brain and body demand at the same time? That would be pretty groundbreaking.\r\n\r\n&nbsp;\r\n\r\nAnother aspect to consider is a craving for specific tastes and textures.\r\n\r\nFor many, food is not just about food. It’s about the experience of eating. It’s about foods that in particular ways meet needs we have. I’ve always been fascinated, for instance, by those who have a “sweet tooth” vs. those who just want chips and fries.\r\n\r\n&nbsp;\r\n\r\nLet’s review the specific and most common tastes and textures we seek.\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Taste Cravings\r\n</span></h2>\r\n&nbsp;\r\n<ol>\r\n <li><strong>Sweet</strong> – as human beings we crave sweet foods, which is a survival trait we’ve acquired through the process of evolving. When we were hunters and gatherers, we had to know which plants were safe and which were poisonous. As a result, we humans will innately crave and seek out sweet foods as opposed to bitter, which is an indication that bitter foods may be unsafe.</li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"2\">\r\n <li><strong>Salty</strong> – Salt has gotten a bad rap, but the truth is we need a balance of sodium and other electrolytes that are essential for our wellbeing and survival. Unfortunately, it often comes in the form of processed foods and is high in chemicals and preservatives our body doesn’t need. Sodium and salt can enhance thyroid and adrenal functioning and plays a role in alkalizing our PH balance.</li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"3\">\r\n <li><strong>Bitter</strong> – our preference for bitter foods has taken a long time to evolve for obvious reasons (see sweet), but bitter is alive and well on our palates these days. In fact, there is a whole classification of foods called “bitters” that contribute complexity and depth to various drinks and dishes. Personally, I love nothing more than some fresh bitter arugula in a salad and if we didn’t somehow learn to love bitter, I would have never have developed my favorite addiction….coffee.</li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"4\">\r\n <li><strong>Sour</strong> – Give a baby a lemon and you’ll see that baby pucker up in an instant. Unlike sweet, we don’t have a built in propensity to crave sour. Still, it is a taste that we have learned to love and crave over time, often in combination with other tastes such as sweet and salty. Just think of the digestive juices generated when we think of sour pickles.</li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"5\">\r\n <li><strong>Umami</strong> – this is the more elusive and newer taste category. It’s a Japanese word essentially meaning savory. Some examples would be a Porcini mushroom, a steak, MSG or soy sauce.</li>\r\n</ol>\r\n&nbsp;\r\n<h2><u>Texture Cravings\r\n</u></h2>\r\n&nbsp;\r\n<ol>\r\n <li>Crunchy – chips, cucumbers, etc.</li>\r\n <li>Chewy – taffy, oysters</li>\r\n <li>Mushy – oatmeal, banana</li>\r\n <li>Crisp – apple, jicama</li>\r\n <li>Airy – popcorn, cotton candy</li>\r\n <li>Unctuous, i.e. fatty texture – fried foods, foie gras, cheese</li>\r\n <li>Creamy – ice cream, yogurt</li>\r\n</ol>\r\n&nbsp;\r\n\r\nSo, knowing what we know, can we honor the specific taste and texture we desire in that moment?   This, as opposed to choosing a food that may result in feeling ashamed, anxious, “off the rails” and to be alarmed at our poor choices.\r\n\r\n&nbsp;\r\n\r\nFor instance…. craving chips? Maybe it’s the crunchy and salty you’re really after – perhaps cucumbers or pickles could be a good substitute and not create or trigger a food-shame spiral.\r\n\r\n&nbsp;\r\n\r\nDying for something sweet and maybe “chocolaty”? What about trying for a banana and a few squares of extra dark chocolate?\r\n\r\n&nbsp;\r\n\r\nYou see my point. You can honor the craving without breaking the calorie bank or by wreaking havoc on our health and wellness goals.\r\n\r\n&nbsp;\r\n\r\nLet’s review:\r\n\r\n&nbsp;\r\n\r\n<u>Next time you’re craving something</u>…. First make sure it’s true hunger and not an emotional or psychological craving for which food is playing the supporting role. (<strong>Check out <a href=\"http://jennyedencoaching.com/wp-content/uploads/2016/07/hungertimeline.jpg\">this hunger scale timeline</a> to help you determine this</strong>.) Next, get in touch with what that specific taste and texture combination craving you are having.   Finally, honor your body and your brain by choosing a taste/texture combination that will be delightful on the tongue and healthy to the body. This is what we call “having-it-all”.\r\n\r\n&nbsp;\r\n\r\nWant to learn more about mindful eating and 10 really easy and actionable ways to implement mindful-eating strategies today?  Click the image below\r\n<a href=\"https://jennyedencoaching.leadpages.co/leadbox/140a9de73f72a2%3A1347ae9f5f46dc/5675267779461120/\" target=\"_blank\"><img class=\"aligncenter\" src=\"https://lh3.googleusercontent.com/4SdnsLuqKTQAjM2QgOos9de4XSr94KEbowtIjtENkKvKXsEhdYrB4__9MHDGcAFtL4nEoH_WM1cnDqeTVrNeKl4=s0\" width=\"2000\" height=\"2000\" /></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&nbsp;\r\n\r\nWhat are some of your most common cravings and how do you manage them? Would love to hear your tips and strategies below!\r\n\r\n&nbsp;\";s:10:\"post_title\";s:18:\"Honor the Cravings\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:19:\"honor-your-cravings\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2016-07-07 09:00:30\";s:17:\"post_modified_gmt\";s:19:\"2016-07-07 13:00:30\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1072\";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:1879;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-06-29 10:55:39\";s:13:\"post_date_gmt\";s:19:\"2017-06-29 14:55:39\";s:12:\"post_content\";s:7757:\"<img class=\"aligncenter wp-image-1881 size-full\" title=\"stressed\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/06/5-things-to-do-instead-of-eating-when-youre.png\" alt=\"Stressed eating\" width=\"800\" height=\"800\" />\r\n\r\n<span style=\"font-weight: 400;\">We all get stressed.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">The stress response is part of the human experience and in place to protect us from real or perceived threats to us as individuals and as a species.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Newborn babies have undeveloped central nervous systems and have not learned the tools to calm themselves when stressed.  Adults, however, often do have the tools but sometimes do not tap into them or they weren’t adequately learned as children.  As such, if we were given food or sweets as a way to combat boredom, stress, tears and boo-boos, this is what we’ll continue to rely on time and again ---because it worked so incredibly well!  That information got stored deep in our brains in the basal ganglia and remained there as a blueprint that we can access and remember instantly when we are stressed again.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">The good news is that we create new behaviors, new habits and even new neural pathways that with enough practice, patience and perseverance can set us on a new path of self-soothing and stress relief in ways that honor our bodies and the path of wellness we want to be on. </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Next time you feel instantly called to eat when stressed, try these 5 strategies below and hey, comment below on how it goes!  And be sure to download my list of <script src=\"//static.leadpages.net/leadboxes/current/embed.js\" async defer></script> <span style=\"color: #ff0000;\"><a data-leadbox-popup=\"142249973f72a2:1347ae9f5f46dc\">102 other things to do besides stress-eating</a> </span></span>\r\n\r\n&nbsp;\r\n<ol>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Go outside</strong> -</span> <span style=\"font-weight: 400;\">When my daughter was an infant, I had a lactation consultant / baby whisperer come help me with my colicky baby who wouldn’t stop crying no matter what I tried.  She took me and my baby outside into the fresh air and instantly my daughter calmed down.  The hit of fresh air on my skin brought me a bit out of my stress stupor as well.  It was remarkable.  Sometimes we need a shift in energy and environment to calm ourselves down, gain some perspective and give our prefrontal cortex to catch up with our reptilian brains that are ready to jump in and do what it always does on impulse. Just go outside.</span></li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"2\">\r\n <li><span style=\"font-weight: 400;\"><strong> Pull out your journal</strong> - take 10 minutes to write down what is happening for you right now and why you are stressed.  Sometimes we are not even aware of what is bothering us.  Sometimes we know but feel stymied about how to handle the myriad emotions that follow.  Sometimes we are so caught up in the physical sensations of that stress-response that we lose track of all perspective on anything else going on that perhaps triggered this response.  Write it all down.  Allow the catharsis of depositing that energy onto paper to rid itself from your mind, even temporarily.  Then assess. Maybe there is an immediate to-do that becomes clear.  Maybe, it will trigger you to keep writing.  Maybe the time writing will be enough of a buffer to tune in to other choices you could make instead of eating if it’s not hunger related.  </span></li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"3\">\r\n <li><span style=\"font-weight: 400;\"><strong> Try meditation 101</strong>.  - Maybe you already have a breathing and meditation practice in place and if so, this is the time to have a sitting session.  If not, try one of these amazing, inexpensive and accessible meditation apps and platforms to take 10 minutes to sit with the uncomfortable feelings, observe the thought bubbles and breathe through the comfort to soothe. (<a href=\"http://www.headspace.com\">Headspace</a>, <a href=\"http://www.calm.com\">Calm</a>, or my <a href=\"http://jenny-eden.teachable.com/p/13-guided-meditations-bundle/?preview=logged_out\">13 meditation bundle</a>)</span></li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"4\">\r\n <li><span style=\"font-weight: 400;\"><strong> Release the energy</strong> - trapped feelings, stress and negative energy shows up in our cells and lives on in our bodies rearing its head as migraines, GI problems, back pain, sleep disturbances and more.  Find a way to release that energy, as it skulks, to bring it up and out rather than down and in.  Strategies to do this:  Walking, Yoga, burst of running or HIIT training, sex and orgasm, dancing, voice work (OM’s, singing, mantras grunting, yelling etc), you get the point.  Or try energy work like acupuncture, reiki and <a href=\"https://en.wikipedia.org/wiki/Qigong\">Qigong</a> as part of your self-care regimen</span></li>\r\n</ol>\r\n&nbsp;\r\n<ol start=\"5\">\r\n <li><span style=\"font-weight: 400;\"><strong> Connectedness</strong> - As a incredibly social species we look to others to help us, guide us and yes calm us down or keep us accountable.  When we are stressed, however,  this is when we are LEAST likely to reach out to someone for help because evolutionarily speaking we were meant to run away, freeze or fight - not exactly the most sociable activities to do with someone else right? (unless you’re doing a mannequin challenge) But, with a low level stress response we can do some breath work to alert our amygdala (our smoke detector to stress or crisis) that all is ok.  Then we can work on that connectedness piece whether it’s calling a trusted friend, your Mom or even a clergy member for support.  If you work with a coach, like me, this would be a good time to text him or her for an SOS!  To get started with a relationship like that, just <span style=\"color: #000000;\"><a href=\"http://jennyedencoaching.com/beyond-weight-loss-coaching\">click here</a>! </span> </span></li>\r\n</ol>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Remember, we are allowed to make different choice than the ones we have always made in the past, even if it feels like strong forces guide us to repetition.  It often takes a great deal of awareness and patience plus the fortitude to have compassion and perseverance when the road is bumpy and circuitous or doesn’t go your way the first few times you try it.  But with practice behavioral change is possible and empowering.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Let me know how these strategies work for you!  And grab the list of <script src=\"//static.leadpages.net/leadboxes/current/embed.js\" async defer></script><span style=\"color: #ff0000;\"><a data-leadbox-popup=\"142249973f72a2:1347ae9f5f46dc\">102 other things to do besides stress-eating</a> </span></span>\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=\"142249973f72a2:1347ae9f5f46dc\">I need that list!</button>\r\n\r\n&nbsp;\r\n\r\n\r\n\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/06/how-to-know-1.png\"></div>\r\n\";s:10:\"post_title\";s:39:\"5 things to do instead of Stress 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:29:\"5-things-stop-stressed-eating\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:57:\"\nhttp://jennyedencoaching.com/beyond-weight-loss-coaching\";s:13:\"post_modified\";s:19:\"2017-06-29 17:58:10\";s:17:\"post_modified_gmt\";s:19:\"2017-06-29 21:58:10\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1879\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"0\";s:6:\"filter\";s:3:\"raw\";}}s:10:\"post_count\";i:4;s:12:\"current_post\";i:-1;s:11:\"in_the_loop\";b:0;s:4:\"post\";r: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:\"c9f7989302eaff4628bddb7cee6e4e5c\";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`)

Micro-Mindful Moments

 

“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!.”

 

Many 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?

 

People 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.

 

But, 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.

 

Meditation is merely observing the simplicity of the breath and the complexity of the mind. Click To Tweet

 

I 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.

 

The 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 Micro-Mindful Moments.

Related Post:  What Money and Food have in Common

 

Micro-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!

Enter, Micro-mindful Moment.

 

Now, 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.

 

You 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.

 

Mindfulness = it’s not just for monks in Bhutan anymore.

 

Give it a try and tell me in the comments below how this strategy worked for you!

 

 

 

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