Emotional Eating

Let’s be real; we’re all emotional eaters with complex conditioning: genetic, biological, neurological, environmental, cultural etc. Whether you turn to food to sooth emotional discomfort, combat boredom, distract yourself, ease your stress, provide pleasure, rebel against yourself, to fill a void, I think we can all agree that when we’re emotionally eating, we are not in the present moment (eyes glazed over, lost in your thoughts, numb). Emotional eating is an addiction, and addictions are an external answer for an internal problem. You’re trying to change the way you feel, based on how you think it will make you feel. But does it?

It makes a lot more sense to turn to self care to regulate our emotions, starting with connecting to ourselves and addressing those feelings that are creating the internal storm. When you find yourself in a craving, ask yourself “What am I feeling?” Writing out our feelings is physiologically calming, and the act of writing helps pull things to our forefront that were hanging out in our subconscious. Once you’ve addressed what you’re feeling, ask yourself “What do I need to help me feel more resolved?” Maybe you’re seeking comfort, maybe reassurance, or hope, or perhaps pleasure. This questions helps us access our inner nurturing voice, exercising our ability to self-sooth. Whatever your answer, think of some other solutions that might bring those feelings you seek. This helps us build other go-to options, allowing us to make a better, self-nurturing choices in the future.

Still wanting to turn to comfort food? That’s OK, but note what you were hoping to gain by emotionally eating, and check in once you’re finished. Do you in fact feel better? Pay attention to this.

Be gentle with yourself, and remember that lasting changes take time and each time is an opportunity to try something different. Be patient and persistent. Acknowledge that deep seeded issues need to be addressed, and give yourself the time and resources to work through them. Eventually, instead of emotional eating, you may opt for a hot bath, gratitude journaling, affirmations, yoga, or maybe some breathing exercises. It’s also great trick with any type of craving to distract yourself for at least 15 minutes, often the craving will pass. Another idea is to practice oil pulling (swooshing oil around in your mouth for several minutes & then spitting it out, followed by a good tooth/tongue brushing). Oil pulling pulls bacteria and toxins from your mouth (even whitens teeth) and your mouth will feel so clean and fresh you wont want to spoil the feeling. Hopefully ūüôā

It’s also helpful to have only the best foods on hand so if/when you do choose emotional eating, you’ll at least be ingesting nourishing foods vs nutritionally void options. If you’re looking for some ideas, check out these recipes:

 

 

 

 

 

Healthy no-bake chocolate cookies    Juice-pulp brownies               Sweet potato Nachos

If you have a trick you use for minimize emotional eating not mentioned here, I encourage you to share it in the comments!

3 ingredient Cashew Cream Cheese

I don’t know what took me so long to try this.

I guess a big part of it was that I never realized how simple it was.

Cashew Cream Cheese

Ingredients:

  1. 1 cup raw cashews
  2. 3 probiotic capsules
  3. 1/4 cup filtered water (chlorine in tap water can disrupt/inhibit enzyme/culturing activity).

Directions:

  1. Soak 1 cup cashews overnight 
  2. Drain & rinse cashews, then blend in a food processor along with 1/4 cup water for a couple minutes (add additional water by the tsp as necessary to blend – but you’ll want it as thick as possible)
  3. Place in a glass or ceramic dish, cover with a clean cloth/towel and let sit at room temperature for 18-24 hours

That’s it! It’s so simple. You can also flavor it as desired (roasted garlic, chives, caramelized onions, jalapenos etc.)

Happy to be able to enjoy the occasional bagel & cream cheese again!

(the other half of the bagel had cream cheese + tomato + cucumber but it was so good I ate it without capturing it first! Haha

Give it a try! Let me know what you think and what meals you use it for!

Cheers ūüôā

 

 

Mental Health, Digestion and our Microbiome

It’s now widely common knowledge that our gut microbiome influences our digestion, allergies, metabolism and mental health. We’re also realizing how much our brain can influence gut health.

gut-brain

Imbalances in our gut microbiome can eventually lead to systemic inflammation including in your brain, leading to brain fog, fatigue, anxiety, depression and so much more. Going in the other direction, stress (whether conscious or not, acute or chronic) inhibits our digestive function, leading to nutritional deficiencies and an imbalanced microbiome.Continue reading

Black Bean Avocado Brownies

Confession, I have a pretty serious sweet tooth. I love dark chocolate and sometimes when i avoid it for too long, I end up making poor decisions (aka quick decisions that typically involve junk ingredients). I found this recipe for black bean brownies, tweaked it a little, and love it!Continue reading

Preparing Black Beans From Scratch

I hear you, canned beans are quick and easy. Dried beans need to be soaked for 8 hours, then cooked 40 minutes or longer. That takes time and commitment. But considering that canned beans contain about 100 times the sodium, are more expensive, not as fresh, and could have absorbed endocrine-disrupting properties from the lining of the can, and add to landfills, I like to cook them from scratch.

You can eat them throughout the week, or even freeze some for future use.Continue reading

Sweet Potato Burgers

A friend of mine who loves reading the old fashioned newspaper often saves me cut-outs of interesting food and/or nutrition articles. He’ll also forward me emails that land in his inbox from other news subscriptions. Recently he sent me a link to¬†19 Burgers You Really Need to Make This Summer – it’s an older article, and not nutrition focused, but I found a few that looked worth modifying and trying out. One of them was this Smoky Sweet Potato Burger¬†¬†which I modified a little and enjoyed the results!Continue reading

It’s Cherry Season, and here’s why you should be eating them

The unofficial mantra of a Holistic practitioner is to help guide people towards eating live, natural, good quality foods. That includes buying fresh, local organic foods as much as possible. And guess what? Cherry season is among us! Grab yourself a pound or 2 and enjoy their sweet juicy goodness along with all of their health benefits.

Cherries are a nutritionally dense fruit rich in:

Continue reading

What kind of Nutritionist Am I?

As a Holistic Nutritionist, I am trained to evaluate your main health concerns and/or goals, assess your symptoms and investigate the root causes that could be affecting your ability to achieve these health goals.

For example: Do you have acne or other skin issues? Instead of recommending creams and cleansers to help manage them, I investigate possible root causes such as food sensitivities, stress, hormonal imbalances and gut health, and nourish your systems through different holistic recommendations.Continue reading

Spicy Lime Chicken Tacos with Cabbage Slaw

This is the weather I live for. The bright sunshine, the heat that slows you down..it’s my favorite. Once of my challenges however, is appetite. Less options appeal to me in the summer; I like to keep meals light and refreshing. I tried this recipe the other day from Anne Boroch’s cookbook and I think it’s going to be one of my staples this summer. These tacos are spicy yet cool and refreshing; light but also substantial in protein and healthy fats. Perfect for those hot days (like today), and elimination diet friendly (in other words, does not contain commonly irritating foods like gluten, dairy, eggs, soy). Try them out – they’re honestly amazing!Continue reading