Summer Barbecues and – Stress Eating?

Summer is here after a long, grueling winter! For many of us, that might mean the chance to hit the beach, enjoy pool outings, and even summer barbecues with our friends! For many of us, that might feel like the toll of the long winter months might be there for all to see.

In fact, for many who rate “stress” or “emotional” eating as a struggle, the summer can feel like a downer! It might even feel like a double hit because you *want* to be enjoying your sunshine months and joining in on the fun but feel uncomfortable and even out of control with your eating habits. And then as it upsets you more, you might find yourself even reaching yet again for those comfort foods.

The cycle of stress eating CAN be stopped. My latest workshop was created out of this very struggle that I hear people go through every single day. The Food and Your Mood workshopcan help you get back on track —

You’ll learn

+how to end the cycle of stress eating and guilt

+create a more balanced relationship with food

+tune in to your body so you know WHAT you’re hungry FOR

+how food affects your body and mood

+WHAT to do to navigate the endless cycle of emotional eating

Enrollment is by application only. Be sure to get started on the application HERE so you can get access to the registration steps in this life changing workshop!

Your investment in yourself this summer can give you the opportunity to get yourself out there again to enjoy your life – whether it’s feeling your best at your neighbor’s pool party or hosting your own summer barbecue! Food cravings don’t have to stop you from celebrating our sunshine!

Don’t forget that I post tips, tricks, information, and even more resources on my Facebook, Twitter, LinkedIn, and YouTubepages – along with a Mindful Monday mini-series on the “Beyond the Couch” podcast so that you have an overflowing supply of tools to get you feeling like your best self in the life you want to celebrate!

Curious what I can offer you to help build the life you love? Get in touch!

Get access to more valuable content weekly here!

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What Good Are Emotions?

You might have been feeling like your thoughts are running a mile a minute. Maybe you’ve even had an overwhelming sense that you can’t calm down. This overwhelming sense might make you feel like you really can’t help but just push your feelings aside and keep muscling through. Next thing you know, you find yourself numb, going through the motions, or like you’re just a bundle of raw nerves, frought with anxiety!

This might be just the time when you reach for that extra serving of your favorite “comfort food” or notice that you’ve not only eaten more of that bag of potato chips than you planned to – but that you’ve eaten the whole bag!

If this sounds like something you’ve encountered, you might have found yourself getting nervous at the thought of navigating emotions. You might have even wondered what that even means or what it would look like.  In fact, not only have many of the participants in my Mindfulness Matters group shared this cycle as one of the biggest obstacles they’ve had to shaking difficult feelings and building what they want in their lives, but it will be an important aspect of the upcoming Food and Your Mood Workshop.

Here’s the thing…

Emotions get a bad rap. They often leave us feeling overwhelmed, out of control, or even at their mercy. Yet, they really serve to protect and HELP us. We just need to learn to uncover their messages so that we can benefit from them. That way, we can not only tune in to our emotions to help us make decisions, but we can feel back in control and settled into ourselves.

So, let’s explore the question of what purpose emotions serve:

  • Emotions provide us with a signal that something is happening (e.g., “I feel nervous standing alone in this dark alley”).
  • Whether you realize it or not, your emotions— expressed by words, face, or body language— influence how other people respond to you.
  • Emotions save time in getting us to act in important situations. Our nervous system activates us (e.g., we instantly jump out of the way of an oncoming car). We don’t have to think everything through.
  • Strong emotions can help us overcome obstacles— in our mind and in the environment.

I encourage you to pick out an emotion this week that leaves you a bit frazzled – but just a bit because we want to first practice! Once you’ve identified an emotion, see if you can draw upon these four objectives and identify the way that this emotion might be trying to benefit you!

What did you notice about your feelings going through this activity? Leave a comment and share with me!

Don’t forget that I post tips, tricks, information, and even more resources on my Facebook, Twitter, LinkedIn, and YouTubepages – along with a Mindful Monday mini-series on the “Beyond the Couch” podcast so that you have an overflowing supply of tools to get you feeling like your best self in the life you want to celebrate!

Curious what I can offer you to help build the life you love? Get in touch!

Get access to more valuable content weekly here!

What’s for Lunch?

It’s almost lunch time for most of us!

What are you having for lunch today?

And HOW are you having it?

Did you know that Mindful eating can help you keep your weight loss goals, build your confidence, and get more out of your lunch hours and dinner dates?

Mindful eating helps us build a better relationship with our eating habits, the way we consume our food, and its impact on not just our bodies, but also our mood! It’s one of the more popular sessions of my Mindfulness Matters group because it brings so much value – members have shared weight loss triumphs, greater self-esteem, and more gratitude for their food with this tool!

For a brief sample, listen HERE!

If you’re curious about how Mindfulness Matters can help you start your path to a healthier relationship with food and with yourself, click here: http://www.subscribepage.com/c6q6s5

Want even more information? Get access HERE!

Benefits of Mindful Eating

Here we are on Mindful Monday again! Recently, I introduced some guidelines for mindful eating. If you have had a chance to try them out, I would love to hear your experiences. Share them with our Facebook and Twitter communities so you can help inspire others!

If you find yourself nervous about all the food coming up later in the week, here are some benefits of mindful eating that can help you practice mindful eating to ensure you feel your best:

  • Mindful eating helps you appreciate food more, so you eat less
  • Mindful eating reverses the emotional eating habit
  • Mindfulness interrupts the relationship between thoughts and unconscious, automatic eating behaviors
  • Mindfulness undercuts common states of mind that lead to eating

I would love to hear how this went for you and what benefits you noticed! Be sure to share with us in our Facebook and Twitter communities so we can celebrate with you!

Subscribe to my mailing list to get more valuable content weekly here!

Mindful Monday: A Simple Guide to Mindful Eating

Yet another Mindful Monday has arrived and I am so excited to share another Mindfulness tool with you. With Thanksgiving around the corner, I wanted to introduce you to mindful eating.

If you’ve heard about mindful eating but aren’t sure where or how to start, here are instructions for a brief mindfulness eating exercise.

The following exercise is simple and will only take a few minutes.

Find a small piece of food, such as one raisin or nut, or a small cookie. You can use any food that you like. Eating with mindfulness is not about deprivation or rules.

Begin by exploring this little piece of food, using as many of your senses as possible.

First, look at the food. Notice its texture. Notice its color.

Now, close your eyes, and explore the food with your sense of touch. What does this food feel like? Is it hard or soft? Grainy or sticky? Moist or dry?

Notice that you’re not being asked to think, but just to notice different aspects of your experience, using one sense at a time. This is what it means to eat mindfully.

Before you eat, explore this food with your sense of smell. What do you notice?

Now, begin eating. No matter how small the bite of food you have, take at least two bites to finish it.

Take your first bite. Please chew very slowly, noticing the actual sensory experience of chewing and tasting. Remember, you don’t need to think about your food to experience it. You might want to close your eyes for a moment to focus on the sensations of chewing and tasting, before continuing.

Notice the texture of the food; the way it feels in your mouth.

Notice if the intensity of its flavor changes, moment to moment.

Take about 20 more seconds to very slowly finish this first bite of food, being aware of the simple sensations of chewing and tasting.

It isn’t always necessary to eat slowly in order to eat with mindfulness. But it’s helpful at first to slow down, in order to be as mindful as you can.

Now, please take your second and last bite.

As before, chew very slowly, while paying close attention to the actual sensory experience of eating: the sensations and movements of chewing, the flavor of the food as it changes, and the sensations of swallowing.

Just pay attention, moment by moment.

Using a mindfulness eating exercise on a regular basis is only one part of a mindfulness approach to your diet. The liberating power of mindfulness takes deeper effect when you begin to pay mindful attention to your thoughts, emotions, and bodily sensations, all of which lead us to eat. Mindfulness (awareness) is the foundation that many people have been missing for overcoming food cravings, addictive eating, binge eating, emotional eating, and stress eating.

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