Crispy, crunchy, deliciously munchy potato chips are one of the most classic cravings we experience. Why do we crave crunch and why is it so hard to stop once we’ve started eating?
Anger and anxiety are the most common reasons why we experience cravings for crunch. The mechanical process of chewing and crunching releases tension that we hold within. Pay close attention to how you’re feeling when you start jonesing for something crunchy. Identify your triggers and learn how to alleviate the emotions without giving in to your craving. Focus on relieving stress and releasing aggression. A few useful techniques are:
Dennis Grounds is a personal trainer and life coach, and creator of Training Grounds for Life. One of the most sought after trainers in LA. Grounds combines cardio circuit, functional and core training, Pilates and certified life coaching. Training Grounds for Life is an exclusive, luxury studio in the heart of Los Angeles where Grounds gets to the “core” of the matter, helping clients strengthen the core of their bodies as well as the core of their minds.
It’s that time of year again when as soon as you say “trick or treat” in October, in a blink of an eye it’s December. You are dashing from one holiday party to the next trying to avoid putting on the gift you didn’t want: that 9 extra pounds.
In my 27 years of training and coaching clients, I have found that wanting control over diet, exercise, family and unforeseen circumstances is the catalyst to eating and drinking more during the holiday season. Recognizing where these situations occur can help prevent us from indulging in unhealthy patterns.
Now that it’s the holiday season and tempting treats are everywhere, it’s very, very important to pay attention and eat according to your hunger. It may sound easy, but so many of us often eat for other reasons then hunger, including emotions, societal pressure (imagine Aunt Mildred saying, “You just have to eat one of my holiday cookies!”) and external cues, but listening to your true hunger is a great strategy for combating that holiday weight gain. Read on for three tips to really tune into your hunger and stop eating once you’re full!
1. Log your hunger and fullness. You already know how beneficial food journaling can be, but don’t just track your eats — track your hunger, too! On a scale from zero to 10 with zero being starving and 10 being uncomfortably and even painfully full, jot down how hungry you are before eating and then how full you are after. Try to eat when you’re at a three or a four, and stop eating when you’re at a six or a seven. Remember it can take your body up to 20 minutes to feel full so eat slowly.
Tune in this Thursday, October 21 to the Rachael Ray Show to learn all about food addictions with Freaky Eater’s Dr. Mike Dow.
Imagine eating nothing but burgers for nearly 30 years. Freaky Eater’s Dr. Mike Dow takes you inside the scary world of food addictions and tells you how to stop them before it’s too late. (more…)
Kara Richardson Whitely’s book, Fat Woman on the Mountain: How I Lost Half Myself and Found Happiness, is available on her website, www.fatwomanonthemountain.com. Kara (@fatwmnonthemtn) lives in Summit, N.J., with her husband and daughter.
If you don’t learn to put the past behind you, it may end up on your behind.
My emotional eating began with some big things, such as my parents’ divorce and being sexually assaulted as a young girl (I put on 40 pounds that summer). Then, food became a comfort for all the little things in between a lousy grade, feeling lonely and even when I was feeling down about my increasing weight.
I wrote about this journey up the scale in my book, Fat Woman on the Mountain: How I Lost Half Myself and Found Happiness, not as a barrage of excuses, but to understand where I had been. That way, I would know where I need to go to get healthier.
In fact, one day I decided to chart out my weight, retracing my steps to see how each stage in my life added pounds. It looked like an escalating mountain range – until I decided to get healthy. (more…)
In times of stress, many people reach to favorite foods for comfort. I would even venture to say that every one has done it at some point. Why is this such a common coping technique?
One reason that we eat when stressed is for the physical energy. Foods with simple carbohydrates (like sweets) can provide a quick burst of energy. Physical and/or mental energy is necessary to help us confront the stressor that is causing distress. Yes, simple carbohydrates may provide a quick burst of energy, but what isn’t used is stored.
Guest blogger Vicki L. VanArsdale is a freelance writer specializing in health and fitness. She’s a certified personal trainer through the National Academy of Sports Medicine (NASM) and a nutrition & wellness consultant through American Fitness Professionals & Associates (AFPA). You can read more about health and fitness on Vicki’s blog.
We’ve all been there. We want to lose weight. We eat right and exercise. We follow our healthy eating plan. Then one day something causes us to go off track. Instead of having one cookie we eat the whole bag. Some kind of emotion triggered this response but instead of facing it we binge and then feel guilty. We are emotional eaters.
I once weighed 250 lbs. Another time I weighed 235 lbs. Without a doubt my extensive weight gains were tied to my emotions. I was an emotional binge eater and food was my friend. Food didn’t judge me. Food didn’t belittle me. Food made me feel good and provided comfort. It helped me forget my troubles for a while.
A healthy new life. Why me? Why now?
Hello Everyone! My name is Shelley and I am an emotional eater and therefore a chronic dieter. Hmm, now that’s a term that until recently I never knew, but in the last few weeks so much has “turned around” in my life…
I was raised in a large family with 5 brothers and sisters and in our house at meal time if you “took it” you “ate it.” There were also many times that I can remember having a “heated” discussion at our table and my escape was to bury my face in my plate. Hand to mouth, just eating and staying quite, hoping the conversation would not turn to “me” being the one getting the criticism of the day!
As I grew I was active, swimming and playing outside as a child and teen not having what I would call a “weight issue.” When I went to college my food intake consisted of Diet Coke and small meals, and I was pretty active; I went to a large university so I did lots of daily walking. A few years later, as a “bride” I survived on what I will call the “bride’s diet” of one meal and Diet Coke through the day so that I would look ever so thin at my wedding. (more…)
Ever want to eat something so badly you felt overpowered by it? If so, you’ve experienced a food craving. Wanting something is natural, but our “inner voices” sure know how to get in our way of having it. Instead of actually enjoying the taste of a food – be it fresh, cold watermelon or a piece of lovely dark chocolate, we can get caught up in that emotional feeling of satisfying a craving. There’s no freedom in this kind of eating.
Cravings in general do not have to necessarily be “bad” things. It’s all in how you respond to them. In this post, I’ll explain how to healthfully handle cravings. (more…)
I’m sure nearly everyone trying to manage their weight feels guilty when they overeat. There’s a reason they call it “stuffed.” It doesn’t feel good being bloated, especially after some time of eating reasonable portions and re-training the stomach to understand what a comfortable, full feels like.
My mom had a magnet on our refrigerator that said “a moment on the lips, a lifetime on the hips!” Of course, there was a picture of a pig eating a piece of coconut cream pie on it. (Lest you think I come from a family of skinny-minnies, quite the contrary. Most adult women in my family weigh in the 200-300 pound range).
As a nutrition expert who works with emotional eating, eating disorders, and weight management I honestly think that magnet should say “a moment on the lips, a lifetime on the mind.” While it doesn’t rhyme as well, I do think it is the true damage of overeating. The guilt people can carry can overwhelmingly sabotage any progress toward mindful, healthy eating. (more…)