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Jenny Eden Coaching

JENNY EDEN COACHING

What breathing and your appetite have in common

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src=\"http://jennyedencoaching.com/wp-content/uploads/2018/04/gardie-design-social-media-marketing-563667-unsplash.jpg\" alt=\"Why am I hungry all the time?\" width=\"2738\" height=\"1825\" />\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">My grandmother used to adore watching all her grandkids eat.  She looked on after preparing a loving meal with such pleasure as we ravenously ate all of her Lithuanian delicacies - sweet and sour meatballs, mondlebread, cinnamon rolls, chicken soup.  You see, having a hearty appetite back then was not only encouraged but expected!</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Somewhere down the road however, this adoration for my appetite became tainted with judgement as I grew older.  No longer was anyone looking on with happiness as I freely ate as much as I wanted. Later on, it became tinged with side glances and looks of worry or even disgust.  Was it because I was larger than the other kids? Was it because my Grandma glory days were just a mirage and in reality everyone judges their own and everyone else\'s appetite?</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Whatever it was, I learned I had to hide my hunger.  Moreover, I learned to <a href=\"http://jennyedencoaching.com/emotional-eater-empowered-eater-5-steps\">ignore my hunger</a> as well. The innate cues I got from my body as to when to eat and when to stop got shoved down and out of consciousness.  In its stead was an appetite born from societal expectations, peers and a clock.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">This worked both ways.  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">I would eat when I wasn’t hungry if I knew everyone else was.  And I’d shun my hunger if it wasn’t at an appropriate meal time which, of course was on certain intervals.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">I’d find myself wanting a big meal at 4pm but forced myself to wait until 6pm.  Each time, I felt like this annoying, nagging, hunger was just a nuisance that I had to deal with and tolerate rather than embrace and enjoy.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">When did it become ok to just ignore our body cues?  We can certainly hold our breath but sooner or later our body swoops in to protect us by either passing out so we can breath again or resigning to our body’s higher wisdom. </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Why is it not the same with our hunger?</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Because, unlike breathing which no one judges and has nothing to do with our outward appearance, hunger is another story entirely.  When we show our hunger and honor it, it may mean that we overeat. It may mean that we gain weight. It may mean that we make food choices that we’re or someone else is not happy with.  And all of that scares the heck out of us. </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Why?  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Because society tells us that a larger body is an unlovable body, and that a robust hunger accompanied with pleasurable eating equals indulgence and hedonism.  These messages gets seeped deep into our psyche and informs our food behaviors.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><span style=\"font-weight: 400;\">Its why we sneak food when no one is looking.</span></h2>\r\n<h2><span style=\"font-weight: 400;\">It\'s why we eat when we’re not hungry (because we have a fear that food will be taken away or unavailable).</span></h2>\r\n<h2><span style=\"font-weight: 400;\">It\'s why we eat by the actual clock and not our internal ones.</span></h2>\r\n<h2><span style=\"font-weight: 400;\">It\'s why we wait until we’re starving to eat and then it’s too late to make rational choices.</span></h2>\r\n&nbsp;\r\n<h2></h2>\r\n<h2></h2>\r\n<span style=\"font-weight: 400;\">When we can become “woke” to the unconscious machinations of a society that keeps us from eating intuitively we can only then turn the ship around and truly listen to each of our own internal messages and trust them again, like you did as a baby or toddler.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">How do you feel about your appetite?  </span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><strong>Does it excite you?  </strong></h3>\r\n<h3><strong>Fill you with dread?  </strong></h3>\r\n<h3><strong>Annoy you? </strong></h3>\r\n<h3><strong>Fill you with anticipation?  </strong></h3>\r\n<h3><strong>Fear?  </strong></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<span style=\"font-weight: 400;\">Let’s dig into our hunger and understand what it\'s telling us so that we can truly honor our bodies in a new and beautiful way.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Let\'s get curious about it rather than fear it.  Let’s map out our own hunger blueprints to see patterns emerge as to when it appears so we can prepare and honor it.  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Only when we can let go of judgement about this basic human survival bodily cue and truly listen - can we truly find a way of eating that empowers us all.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Here are just some of the ways embracing your hunger supports empowered eating:</span>\r\n\r\n&nbsp;\r\n\r\n<hr />\r\n\r\n<ol>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">It lets you know that after a gym workout, you’re starving so best to bring that smoothie next time.</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">It gives you permission to eat dinner at 4pm, if you want.</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">It allows you to plan macronutrient balanced snacks during times when you’re on the go, feel hungry and tend to either ignore it or head for the drive-thru.</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">It gives you the “ok” to not eat when you’re not hungry out of fear you don’t know when you’ll have access to food again. (you come prepared)</span></li>\r\n <li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">It allows you to know which foods fill you up for long periods of time and which don’t.</span></li>\r\n</ol>\r\n\r\n<hr />\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">If we’re not embracing and honoring our hunger in the first place and pretending it doesn’t exist, none of these things can happen.  We’re beholden to external measures to determine when to eat and when to stop.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Reclaim your power by embracing your hunger and learning from it.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">While my Grandma is no longer with us, I know she would be thrilled to see how I again eat with gusto and pleasure. </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">I hope she is looking down on me smiling as she sees my reemergence of love with food again.  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">I know she would be happy.</span>\r\n\r\n&nbsp;\r\n\r\nIf you want to learn how to be a more empowered eater, tune into my <a href=\"https://jennyedencoaching.lpages.co/3-part-video-series/\">3-part video series</a> on Binge eating, overeating, stress eating and emotional eating and learn what you can do to reclaim your empowered eating.  Enroll for free <a href=\"https://jennyedencoaching.lpages.co/3-part-video-series/\"><span style=\"color: #ff0000;\"><strong>HERE</strong></span></a>\r\n\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2018/04/appetite.png\"></div>\";s:10:\"post_title\";s:33:\"Are you Fearful of your Appetite?\";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:\"are-you-fearful-of-your-appetite\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:69:\"\nhttp://jennyedencoaching.com/emotional-eater-empowered-eater-5-steps\";s:13:\"post_modified\";s:19:\"2018-04-02 09:43:26\";s:17:\"post_modified_gmt\";s:19:\"2018-04-02 13:43:26\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=2301\";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: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:2;O:7:\"WP_Post\":24:{s:2:\"ID\";i:2508;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2018-08-20 10:34:47\";s:13:\"post_date_gmt\";s:19:\"2018-08-20 14:34:47\";s:12:\"post_content\";s:5986:\"<img class=\"aligncenter size-full wp-image-2510\" src=\"http://jennyedencoaching.com/wp-content/uploads/2018/08/jeshoots-com-606648-unsplash.jpg\" alt=\"flow with eating\" width=\"6240\" height=\"4160\" />\r\n\r\n<span style=\"font-weight: 400;\">A lot of people tell me that they are all or nothing.  That they cannot fathom how to find a middle ground with respect to eating and exercise.  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">This makes sense to me.  After all, we’re conditioned to accept and relate to polarities: failure vs. success, “good vs. bad” happy vs. sad.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">But very few of us are able to think in shades of <a href=\"http://jennyedencoaching.com/50-shades-of-gray\">gray</a>, especially when it comes to leading a healthy lifestyle.  Because our food culture has made it so difficult to naturally eat in a balanced and healthy way, we have taken extreme measures to do so that run antithetical to our own well-being.  </span>\r\n\r\n&nbsp;\r\n<h2><span style=\"font-weight: 400;\">We massively restrict calories or food groups when we diet or we binge or overeat.</span></h2>\r\n<h2><span style=\"font-weight: 400;\">We determine our self-worth and success based on how our efforts affect the scale.</span></h2>\r\n<h2><span style=\"font-weight: 400;\">We sprint for 8 miles after a yoga class or sit on our bums asking someone else to get the remote.</span></h2>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Humans have more difficulty defining and making sense of nuances though.  It\'s not that we’re incapable of it, it’s just not as clear, structured and defined which we also crave in our lives.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">We all have more masculine sides of our brains that crave structure, data and a clear path. We also have the more feminine sides which is more about flow and intuitiveness.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">But, what if we could access both sides of these powerful parts of our brain and approach food with both structure AND flow, with empiricism AND intuitiveness and by planning sometimes AND by being spontaneous sometimes.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">The trouble starts when we start to see eating healthfully in absolutes and in these derisive success or failure terms.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Do we sometimes need to pre-plan what we’re going to eat for dinner?  Absolutely! Because our food culture makes it difficult to eat healthy in the first place (use the construct of a complicit and unhelpful food environment as the backdrop as to why we need to plan at all).</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">But is it also ok to go with the flow sometimes and leave all the planning and pre-decisions by the wayside.  Also a resounding yes.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Marrying the two sides of your brain is where you’ll find the sweet spot of intuitive yet intentional eating - something I call <a href=\"http://jennyedencoaching.com/emotional-eater-empowered-eater-5-steps\">Eating Empowerment</a>.</span>\r\n\r\n&nbsp;\r\n<h2><span style=\"font-weight: 400;\">It means that you can write in a food log if you like AND skip a day or two when you’re traveling.</span></h2>\r\n&nbsp;\r\n<h2><span style=\"font-weight: 400;\">It means you can have a day to meal plan, shop and prep foods AND say screw it one day if someone invites you to dinner.</span></h2>\r\n<h2></h2>\r\n<h2><span style=\"font-weight: 400;\">It means you can plan to bring healthy snacks when you’re on the go to ensure you eat nutritiously AND try that fun new sample at Starbucks.</span></h2>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">The reason you are thinking in black or white terms is because of dieting culture in the first place.  If you have ever been on a diet then you’ve been subjected to food rules that when broken leave you shattered and frustrated and often ricocheting you back to bingeing or bringing no awareness to your eating at all.  If you’ve done that a while and then find yourself feeling angst because you’re not doing anything consciously to be healthy, you might then find yourself choosing another bound-to-fail diet and begin the soulless cycle over and over again.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">By abandoning the arbitrary rules of dieting culture and tuning instead back to self, back to curiosity instead of inflexible regulations, you can rediscover that sweet spot or work on finding it for the first time ever.  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">When we turn back to becoming a <a href=\"http://jennyedencoaching.com/be-a-dietary-detective\">dietary detective</a> instead of outsourcing our nutrition to outside experts who don’t know you and your unique story, we become emancipated, expansive, and aware and make decisions from a place of confidence, empowerment and intrinsic knowing instead of from fear that is thrust upon us by marking foods as good or bad.</span>\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">It’s up to you.  </span></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">You can live in absolutes or you can live with nuance around food.  You can chastise or applaud your every food decision or decide to let all morality and judgement go.  You can obsessively count every calorie, fat gram and carb or you can be curious about them yet still let it not take over your life and every thought.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Which will you choose?  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">If you need help, I’m here to guide you.  Sign up for my <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https://jennyeden.kartra.com/checkout/296310f119293a73ba2b555bff7cfd4e\">Food Story intensives. </a></span></span>\r\n\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2018/08/flow2Fstructure.png\"></div>\";s:10:\"post_title\";s:52:\"The Intersection of Structure and Flow (with 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:50:\"the-intersection-of-structure-and-flow-with-eating\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:47:\"\nhttp://jennyedencoaching.com/50-shades-of-gray\";s:13:\"post_modified\";s:19:\"2018-08-20 10:44:19\";s:17:\"post_modified_gmt\";s:19:\"2018-08-20 14:44:19\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=2508\";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:1830;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-05-30 09:05:29\";s:13:\"post_date_gmt\";s:19:\"2017-05-30 13:05:29\";s:12:\"post_content\";s:4414:\"<img class=\"aligncenter wp-image-1832 size-full\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/05/How-to-know-when-your-body-has-had-enough-to-eat.png\" alt=\"How to not overeat\" width=\"800\" height=\"800\" />\r\n\r\n<span style=\"font-weight: 400;\">One of the things my clients often lament about is that they receive no signals from their bodies to let them know when to stop eating.  This is common for several reasons:</span>\r\n\r\n&nbsp;\r\n\r\n1. After years of restricting calories and then binging on the foods that were restricted for so long the body no longer trusts you and ceases to give you accurate readings about what is going on.\r\n\r\n&nbsp;\r\n\r\n2.Hunger hormones have also shifted from years of chronic and yo-yo dieting attempts so it\'s tougher to really say with certainty when the body has had enough.\r\n\r\n&nbsp;\r\n\r\n3. Many people eat in either a stressful environment or while multitasking thus making it virtually impossible to listen to the subtle cues from the body letting you know when to stop eating.\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">So this begs the question:</span></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">What are the optimal conditions for tuning in and listening to what your body is asking of you and how can we learn to respect those cues, without fear or judgement?  Make no mistake.  We judge our appetites all the time and when we judge or ignore the signs and symptoms for long periods of time, eventually the wiring gets crossed and we get radio silence.  (Or so we think.)</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Here are some steps to start trusting, communicating and respecting your appetite again.  This will eventually lead you to knowing exactly when your last bite will be, without any push or strain, dialogue or inner voice disrupting or disputing your decision.</span>\r\n\r\n&nbsp;\r\n<ol>\r\n <li>Find a quiet, non-distracting place to eat.  Ie. not in front of the TV, not standing up and for God’s sake not while driving!</li>\r\n</ol>\r\n&nbsp;\r\n\r\n2. Take a minute to imagine <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"http://jennyedencoaching.com/wp-content/uploads/2017/05/hungertimeline.jpg\">this hunger timeline</a></span> in front of you.  Identify where on the timeline you are before taking a bite of food and once again mid-way through the meal\r\n\r\n&nbsp;\r\n\r\n3. Drink the equivalent of 6-8 ounces of water, seltzer or tea before eating to take the edge off of extreme hunger, which often leads to fast eating and overeating.\r\n\r\n&nbsp;\r\n\r\n4. To give yourself the best opportunity to notice fullness AND satiety be sure to include fiber, protein and a healthy fat to the meal.\r\n\r\n&nbsp;\r\n\r\n5. Tune inward.  Don’t eat by the clock, by a diet book or rule from a random dietary expert.  Only you know what fuels your body and makes you feel your best.  Only you know when you’re full and that may run counter to what you think should make you full.  Bottom line.  Don’t “should” yourself to stop eating when you know your body still needs fuel, ie “I have eaten so much!  I should be full by now.”  Focusing on the should\'s only leads to more miscommunication, less trust and more judgement.\r\n\r\n&nbsp;\r\n\r\n6. Practice mindful eating.  Take my free <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"http://jenny-eden.teachable.com/p/my-7-day-email-course-fast-track-to-slow-eating/?preview=logged_out\">7-day mindful eating mini-course</a></span> to start learning how.\r\n\r\n&nbsp;\r\n\r\n7. Notice when your body feels light, fueled, energetic yet grounded.  This is the sweet spot when your body has had enough.  If you feel bogged down, fatigued or bloated it’s likely past the sweet spot.  Not to worry.  Just repeat steps 1-6 and try again with your next meal!\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">We all have the intrinsic ability to know exactly when our bodies have had enough food for that meal, just like other animals in the kingdom.  It’s up to us, however to start trusting that wisdom and running the experiment to get back in touch with these subtle yet important ways our body communicates with us.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Which of these strategies will you try first?  Sound off below!</span>\r\n\r\n&nbsp;\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/05/how-to-know.png\" /></div>\";s:10:\"post_title\";s:44:\"How to know when your body has enough to eat\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:18:\"how-to-not-overeat\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-05-30 20:33:00\";s:17:\"post_modified_gmt\";s:19:\"2017-05-31 00:33:00\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1830\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"2\";s:6:\"filter\";s:3:\"raw\";}}s:10:\"post_count\";i:4;s:12:\"current_post\";i:-1;s:11:\"in_the_loop\";b:0;s:4:\"post\";r:162;s:13:\"comment_count\";i:0;s:15:\"current_comment\";i:-1;s:11:\"found_posts\";s:2:\"39\";s:13:\"max_num_pages\";d:10;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:\"05093d1b64222fbcca9fac05eacbed48\";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`)

Why am I so hungry all the time?

 

Have you ever been frustrated or judgmental about how much you breathe? Have you ever chastised yourself for breathing too much or annoyed that you have to breathe so heavy after exerting yourself?

 

No, I didn’t think so.

 

We take for granted and accept that breathing is a process in our bodies that we do without thinking and helps to naturally protect us and keep us alive.

When then, do we spend so much time making our appetites wrong? Why do we spend so much time trying to reduce, change, ignore, berate and bully our hunger and appetites when this too is a natural, intrinsic process that every human being possesses to help us stay alive and thrive.

Unlike your appetite, you can go about your day and not really think about breathing so much except if you’re under water or are in the throes of a panic attack, or meditating. We accept that the quality of our breathe will change depending on the environment or circumstance.

But, when it comes to our appetites, we seem to operate from a separate set of rules.

 

Have you ever said to yourself or done one of the following?

 

It’s not lunchtime yet, so even though I’m hungry I’ll just wait.

I’m full but this food is free so…

Darn, I shouldn’t be hungry again already!

Ugh, why am I starving all the time?

(insert nutritional or diet expert name here) said to wait 4 hours before each meal and snack so even though I’m starving, I’m going to distract myself until it’s time.

I’m stuffed! Oh wait…look at that pie she’s serving.

 

The bottom line is that we think we know better than our bodies when it comes to hunger and appetite and thus try to manipulate and control the signs and signals it gives you or ignore them all together.

This sets up a cascade of longer term problems because if you ignore your body enough, it will begin not to trust you and inherently create processes to protect you. It will do things like:

Related Post:  Are you an Empowered Eater?

 

Decrease muscle tissue growth to save energy.

Increase fat storage (in case a famine is coming).

Lower your leptin levels making you starving all the time in order to force you to eat.

Increase stress hormones like norepinephrine, cortisol and adrenaline which keep your body in a low-level stress response daily and keeps you even further from really understanding and accepting your hunger.

Create inflammation in your body which makes you hold on to weight and makes it even harder to digest and assimilate the nutrients from food.

 

Ignoring your hunger is like holding your breath. You can only do it for so long before you start panicking and operating from your reptilian brain to protect you (i.e. binging, overeating, making rash choices etc)

I know food sometimes feels like the enemy and I know your appetite scares you frustrates and angers you sometimes because it seems to have a life of its own causing overeating, regret and fear.

But the truth is that your appetite is there to protect you. Your body only wants you to feel amazing and thrive. We’re getting in our own way. And we can stop doing it.

 

How?

 

 

 

 

Want to learn more about how to become a mindful, intuitive and empowered eater?

Please watch this masterclass on how to go from an Empowered to Emotional Eater and learn to love your appetite as a divine sign of your aliveness and ability to make choices that are loving, nurturing and removed of food fear and guilt.

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