Emotional Eating, Find your Greatness…

It’s never easy talking about emotional eating.

And yet so many of us deal with this on a daily basis. It’s like the big old elephant in the middle of the room. Binging, hiding food, purging, and even starvation are all a part of emotional eating. Choosing calorie laden foods that make us feel “better” temporarily but but leave us feeling worse physically and emotionally so soon.

You never see anyone grabbing a carrot in the midst of a breakdown.

For me emotional eating meant a lot of different things. Just the act of eating was is emotional for me. Eating for survival even when it wasn’t isn’t necessary. The survival instincst I acquired as a child were well instilled and are hard to dispel as an adult. Feeling so much hate for myself in the notion that I could and would never be “good enough”, the only way I could get rid of emotional angst was to eat until my stomach protruded beyond capacity and then hide in the nearest bathroom (even if it was a stall) shoving something down my throat until I bled from getting rid of the food, and then finding comfort in knowing that because my stomach was empty again, I could resume eating.

How we choose to deal with emotional eating is as individual as how we choose to lose weight or how we choose to take control of our lives. For me it was is a long and arduous battle (one that I truly believe is never over but rather the armor I choose to deal with the battle is better and stronger). How I look at food and deal with the emotions that surround it are not the same as yours but what we all have to do is find the tools necessary to get through what can feel so isolating and feel like no one understands…

Not too long ago I received an email from Caitlin Heikkila who is the community manager over at Everyday Health. I might be the last person on the earth to have even heard of this website and I’ll be the first to admit I am always suspicious of people who out of no where ask to write a guest blog post. However, after perusing EH for a bit and finding the information available to have nothing to do with quick solutions and gimmicks but rather honest truth telling advise I told Caitlin to send the blog post.

This is what she sent over:

How to Stop Emotional Eating

We’ve all done it—when we’re feeling sad, depressed, stressed, angry or bored, we dive into that pint of cookie dough ice cream or devour the entire bag of BBQ flavored potato chips. We turn to food for comfort; we start emotional eating and sabotaging our weight loss efforts.

It can be controlled! Next time you’re having a craving, try to direct your attention somewhere else. Here are some tips:

1. De-stress with yoga, meditation, or stretching. It calms your mind and keeps you from the kitchen.

2. Drink water or tea. You’ll stay hydrated and avoid mistaking thirst for hunger.

3. Go for a walk to burn calories and distract yourself.

4. Listen to your favorite music, a healthier way to cheer yourself up.

5. Stock up on healthy snacks like veggies and hummus, Greek yogurt and fruit, or some almonds. Grab one of these instead of something with empty calories.

6. Join a free weight loss community. They know exactly what you’re aiming for and can support you through the tough times.

7. Call a friend. Move your mouth with a quick chat instead of chewing!

8. Track your food in a journal and pay attention to when and why you want certain foods to avoid emotional eating in the future.

The most important thing is to try to get away from relying on food for comfort by keeping your stress levels in check. You have the power!

All solid advice and probably something many of us are already doing. The last line I think is the most important “You have the power”…We all have the power (even when we feel powerless) to make choices that will either help us move forward (whatever your forward is) or hinder us even if just for a few moments. At the same time I received the guest blog from Caitlin, Meegan  was posting this little article from the Huffington Post (Canada) about the 5 rules for eating for happiness written by Dr. Drew Ramsey and the effects of the Standard American (and Canadian) Diet has on the brain (i.e. the rise of depression and dementia). You can read the entire article but below are the 5 rules…

1. Skip the processed foods.

Processed foods are filled with empty calories, which is why so many people who count calories for weight loss end up with nutritional deficiencies that affect their energy levels, moods and thought processes. Brain-healthy nutrients are found in whole foods such as seafood (vitamin B-12, omega-3 fats), leafy greens and lentils (folates and magnesium), whole grains and nuts (certain forms of vitamin E that protect brain fat), and tomatoes and sweet potatoes (top sources of lycopene and other carotenoids, fat soluble antioxidants that decrease inflammation). Once you start eating a plant-based diet of nutrient-dense, whole foods, your moods will level out, your blood sugar will stop spiking and crashing, and your thinking will get clearer. You will see that food is much more than just fuel for your day.

2. Go organic.

Many insecticides and pesticides are neurotoxins, and although some claim the science isn’t settled about their health risks, remember that the same was said about cigarettes for decades before their dangers were officially recognized. Organic food usually costs a little more, so it’s smart to start by switching to organic apples, celery, peaches and other produce that normally rank highest in contaminants. For a full list, check out the Environmental Working Group’s “dirty dozen.”Availability also used to be a problem with organics, but no more. Supermarkets are steadily increasing their organic offerings, and the spread of farmers markets around the U.S. has added further reach for the movement.

3. Don’t fear fats.

Trans fats still found in many packaged baked goods are among the unhealthiest substances around, which is another good reason to stay away from processed foods. But the omega-3 fats DHA and EPA, which are found in whole foods like fish, butter, yogurt and full-fat milk, are great for your brain. One researcher calls them “nutritional armor.” Studies show that these two fats help protect your brain against mood disorders, while low levels of DHA have been associated with increased risk of suicide. And these fats don’t make you fat! In fact, foods with healthy fats help you feel satiated, so you end up eating less.

4. Mind your meat.

Meat is brain food. Along with other animal products like seafood, eggs and dairy, the right meat is a protein-rich source of omega-3 fats DHA and EPA and another fat, CLA, which is associated with fighting cancer and reducing levels of deadly abdominal fat. A plant-based diet is essential for brain health, but a diet completely free of animal products has its own problems. It forces one to take nutritional supplements, which are expensive and aren’t always absorbed sufficiently in the body. Deficiencies of vitamin B12 are particularly common among those who adhere to a vegan diet, which puts some at risk of irreversible brain and nerve damage. Not all meat is created equal, though. “Grass-fed” or “pasture-raised” beef and chicken have more beneficial nutrients in them and are free antibiotics and harmful hormones fed to factory farmed animals. Eggs that are “farm fresh” have higher nutritional value because they were laid by hens with a healthier natural diet.

5. Make friends with farmers.

Shopping at your local farmers market can give you added motivation to stay away from a pre-packaged processed-food diet. Getting to know the people who grow your food also offers you the opportunity to gain a better understanding of what you’re eating. Even in Manhattan, where I live, I’ve learned from my egg farmer how he improves the nutritional quality of his eggs by feeding the hens organic greens, which he calls “chicken candy.” I’ve also gotten a tutorial in mood-enhancing nutrients found in purple beans and miniature Italian eggplants. (see photo). The goal is not to become a food snob, but to make that vital connection between your fork and your feelings and choose foods that support your emotional well-being and enhance your sense of vitality. You can find local farmers easily at localharvest.org.

The more knowledge (armor) you have the better prepared you are for whatever battle you’re facing!

In other news:

Meegan has been given the opportunity to take part in Lighten-Up. It’s a 6 week online “weight loss retreat” program. I’m excited for her as the weight gain from the accident has really thrown a loop in her ability to feel like the rock star she deserves to be. I can’t go into too much detail (only because I’m not privy to all the information and activities set forth for the next coming weeks) but I’m here to support her in every way I can. There is a meal plan that is included and so for the next 6 weeks or so we’ll be changing things up a bit in the kitchen. We’re not throwing Paleo out the window but the Lighten Up program introduces some gluten free grains and some dairies back into the food chain and it’s easier for me to just follow her plan when cooking in the kitchen.

That’s the beauty of this journey.

It’s ours to walk and ours to carve.

It’s ours to find greatness in whatever means possible.

Speaking of greatness: