How To Over Come Emotional Eating!

How To Overcome Emotional Eating!

Emotional eating is the process where a person, either subconsciously or consciously, uses food to mask an underlying emotional need. It is a difficult challenge because many times the person who suffers with this knows only that they are compelled to eat; they do not understand why they can’t control it or the underlying emotion that is triggering such an event.

The truth is, emotional eating occurs at a time when “feeling-wise” you’re at your weakest point, when you’re faced with a difficult choice or because you are bored. It can be brought on by feelings of anger, sadness, loneliness, boredom, stress and defeat.

While initially the strong craving for food is viewed as the answer, it perpetuates the same feelings we are trying to flee from. You don’t think so???

How do you feel afterwards?
Are you happy or sad?
Do you feel compelled to continue with your weight loss goals or are you more inclined to give up??
Is your stress relieved or have you compounded the situation and it feels worse?
Are you more apt to go out and meet people or are you more than ever convinced you are alone?

In allowing the stronger feelings of food to dictate our behavior, we tend to feel we are somehow easing our pain by “treating” ourselves to decadent desserts, feasts set for a king or a trip to a fine restaurant or greasy burger joint. The truth is … we are sabotaging our weight loss efforts!

Part of the learning process comes when we begin to think of ways to avoid this behavior. We need to realize that emotional eating isn’t helping the situation; it provides only momentary pleasure. Later, and lasting much longer, are feelings of sadness, discouragement and disappointment in our choices ... as well as the resulting increase in our weight.

An offensive plan is needed to correct our behavior, but first we have to identify the cause.A food journal holds the key! Writing down everything we eat, the portions and the calories is what is called for. Then, beside each meal, write down your emotions. Are you happy, sad, tired, loved, lonely, angry or happy? Write down enough of the events of the day to be able to recall it later as you review your entries. Do this for approximately two weeks to a month. I know it seems like a lot of work ... and it is ... but YOU are WORTH it!!! As you review this information, you will begin to see a pattern develop.

For me, I discovered the feelings of “loneliness” and “feeling unloved and unappreciated” were the times I turned to food for comfort. The act of eating was trying to fill the void in my life.

The feeling of being full and satiated provides a false sense of comfort. When we are full, we feel content … we use food to feel “content” when emotionally we are “not content”.

As we realize "what" the underlying feelings are, we are able to develop a plan of action to change our behavior.

1. We must learn to STOP and THINK and decide IF we are truly hungry. If the answer is “yes”, then we owe it to ourselves to make healthy food choices. If the answer is “no,” then we need to find another way of expressing our feelings.

2. Ultimately, we have to decide "how" to handle these situations. For instance ... if we are "lonely" ... we need to remove ourselves from home and the temptations of senseless eating. We need to get more involved with people, which results in a widening circle of friends and activities. It is a very "healthy" response to our emotions.

3. We have to realize that we are NOT being kind to ourselves. We have to LEARN to "Feed the Good Wolf" and realize that WE are doing more harm to ourselves than anyone else possibly could. How can we expect someone else to love us if I don't love ourselves? We also need to realize that it is up to US to change it! Realizing that gives us "Power" over our life and our happiness!

4. We have to learn that each failure leads to success; if it is used as a learning tool, it is not wasted. Forgive yourself quickly, study the situation, make plans as to how to handle it the next time ... and the emotional eating episodes will get farther and farther apart. Soon there will come a day when you succeed in beating one. This will give you the fortitude and self-confidence to KNOW that YOU HAVE CONTROL of this!

5. We must reach out to gain support, knowledge, compassion and encouragement from our friends. An online support community is an awesome resource.

Finally, emotional eating is a "symptom" to an underlying problem. It will continue until you address the problem and work to resolve it. In many ways it is the body's "alarm" to pay attention!

As I am faced with this now ... I have learned to look at what is going on in my life ... to FEEL the EMOTIONS (emotions will not hurt you) ... and deal with the situation. YOU, TOO, CAN DO THIS!!!

Fishing for Weight Loss!

Fishing for Weight Loss!

”Hey, Wake up … and let’s get going! … “ that was the familiar sound of my father. I sleepily woke up stretching my limbs and rubbing my eyes. Though wanting to crawl back to sleep, I could not resist the adventure of that early morning trip to the beach. So, I hopped on the motorbike with my dad and soon we were on our way.

I loved to witness the rising sun, but that was not the reason we were there. Soon the silhouette of the fishing boats started appearing in the blue horizon and I was so excited! The boats brought in fresh caught ocean fish and that was the real prize we were after!

Born in a tiny fishing village, my diet has been blessed with a high source of fish. The fishermen have always inspired me, in a silent way. I loved to see their bare muscular bodies, their bulging forearms and their slim waistlines. Most of them had six pack abs. Even as a seven year old, I told myself I wanted that type of a body someday. Silly me … I would tell my mom when I got back home, “I want to be a fisherman!”

Almost twenty years later, I can still relive those early morning memories. They are so alive, like the winter chill of the mornings.

For years I asked myself this question, “What is it that made the fishermen so formidable and fat free?

It is their diet and the manual labor of working at sea. Pure oxygen combined with the lean protein from fish and hard work made them so slim and attractive.

I love fish, no question about that! Substituting fish in your diet during your weight loss journey is a very rewarding benefit to your overall health. So, “What is it in fish that makes them so rich in nutrition?”

Here are some reasons why you might want to be a "fishatarian"!

1. Fish are high in protein and low in cholesterol. When losing weight it is important that you build lean muscles to increase your metabolism. It will not only help you lose weight but it will help you burn the fat. So, that's Fishy Reason #1!

2. Fish are rich in vitamins and minerals. These elements are important in maintaining your body and keeping it functioning at its optimal level. It keeps you swimming like a fish!

3. Fish are low in calorie content. A 3 oz portion of fish contains 119 calories whereas a 3 oz serving of beef is 136 calories. The ratio of fat compared to protein is also better with fish. Fish is 90% protein/20% fat and beef is 70% protein/30%fat.

4. Fish are easily digested. Are you tired of processing those hard to digest red meats? Does your body have difficulty breaking down the meat protein? Well, ... there you have the Fishy Reason #4!

5. Fish are edible and never lack variety! Each kind of fish provides you with a different and unique taste. Your taste buds never get bored and your options are suddenly expanded. Suddenly you become like kid, not knowing which candy to choose!

6. Fish are one of the most important sources of calcium. The soft bones of small fish, such as sardines, smelts and canned varieties such as salmon, are especially valuable sources of calcium.

The list could go on and I could probably write a book named "The Fish and the Weight Loss Hunters! … Just Joking!

Losing weight can seem like there's an ocean of tasks “to do”. Well, may be you should turn to nature's ocean itself for the answers!

It has been all "FISH" through this article and now you’re wondering, “Should I try it?!”

Now, the only thing that could hold you back is the “fishy” smell. Don’t worry … you won't smell like a fish after your meal!

Written by Inam - Skailark on DailyStrength

Eating Healthy or Unhealthy ~ The Choice and the Consequences are Yours!

Eating Healthy or Unhealthy ~ The Choice and the Consequences are Yours!

Want to continue eating unhealthy day-to-day? Stop reading. Want to learn and make the choice to eat healthy, knowing you’re human and may have an occasional day where this doesn’t happen? Read on and open your mind to some new possibilities!

Put a “STOP and THINK” sign on your cupboard and refrigerator doors to remind yourself to ask these questions before proceeding. Then choose your plan of action and proceed knowing the decisions and the consequences are yours!

Are you hungry? Is there a gnawing and growling in your tummy?

• If no, then examine why you are at the cupboard or the refrigerator looking for something to eat.

• What emotions are you feeling? Sad? Happy? Depressed? Angry? Bored?

• Has a specific incident just happened? A fight? A disappointment?

• What activity were you just doing?

• Is going in search of food a habit you have developed whether you are hungry or not?

• If so, then examine the reason why you are at the cupboard or the refrigerator

• Have you given any thought to what motivated you to begin your journey? Your health? Lowering your blood pressure or your cholesterol? Living to see your children or grandchildren? Wanting to share more time with your spouse? Being able to be active? To wear pretty clothes? To improve your self-esteem? To feel better?

If you are hungry and you feel a gnawing and growling in your tummy, then examine if you want to make a healthy choice or an unhealthy choice.

• If electing to eat healthy, then select good nutritional items that contain acceptable caloric content . Eat protein, whole grains, fresh fruits and vegetables, non-fat or low-fat dairy. Eat in moderation.

• If electing to eat unhealthy foods, then realize what you are doing by understanding what it will cost you to make this choice. Your health goals may be affected; your weight and cholesterol numbers may increase.

You may have a larger relapse following this choice. You may die earlier due to associated health related issues. You may not live to see your children raised or enjoy your grandchildren. You may have to resort to wearing over-sized clothing or tight clothing and those pretty clothes you yearn to wear simply won’t fit. Your self-esteem may suffer. You may feel worse, physically and mentally.

By this time, if you’re truly hungry and elected a healthy option, you are on your way to the success you desire; Congratulations! If you’re not hungry but wish to eat anyway or if you continue to be challenged with the urge to eat in an unhealthy manner, there are a few more thoughts to consider.

• Not hungry? Then try implementing these changes.

• Sad? Go do something you know will make you happy, get your nails done, call a friend, go for a walk, get out of your present location, read motivational thoughts, get online and talk to your support group friends.

• Happy? Yeah you .. go somewhere where you don’t eat, like a walk in the park, skip around the block, take a candlelit bath … you don’t eat in the tub, do you?

• Depressed? Read the article about the good wolf and the bad wolf and feed the good wolf.
Join a support group. Get out and do something new. Go shopping for a self-help book and read it. Get outside and feel the sunshine on your face. Watch the clouds move. Listen to the birds sing. Count your blessings.

• Angry? Go work out at the gym and run on the treadmill, ride a bike, or hit a punching bag. Go for a long, fast-paced walk. Take a pad of paper and go sit outside in the sunshine or a library and write down your feelings. Journal your feelings online in your support group ~ they can be shared with all to gain assistance and knowledge from others within the site. You can elect to share your journal site-wise, with only those you’ve elected to be your online friends or you can keep your entries private ~ for your eyes only. I would recommend not handing them to the person you’re angry at … sometimes we say and/or write things in anger we wouldn’t say otherwise and might regret later.

• Bored? Come to my house, I’ve got LOTS to DO! LOLLL Find a new activity or interest. Take a class at a community college or local university; they’re inexpensive and you meet new people. Start a new project or finish an old one that you’ve been meaning to do. Exercise. Volunteer to help others; it will bless your life.

• A fight? We all do from time to time. Be sure you “fight fair”.

-State the action: “When you yelled …”

-State how YOU feel, you are entitled to your feelings … “…it made me feel like I wasn’t important. …”

-State what you would have liked to have had happen (sometimes it’s good to give two options) “… I would have preferred that we talk quietly about what was bothering you and ways to make improvements” OR” I would have preferred there had been no yelling and that we planned a later time to discuss this when tempers had cooled”

• A disappointment? Disappointments are unfortunate but not a reason to be unkind to you; they are a part of life as well. Believe it or not, without disappointment we would not know pleasure, happiness and contentment. It is all about balance. Perhaps when feeling disappointment, you can find another activity to do that brings you joy or you can simply think of the pleasure and joy you’ve shared before and count your blessings.

Now, all that said, if you still elect to make a choice that is unhealthy, then by all means do NOT beat yourself up for it! Realize you are human, you will make and choose decisions that may be contrary to your goals, but they are for that day. Accept the choice, enjoy what you are going to eat, forgive yourself and start the next day out without guilt and a renewed commitment to live healthier and make better choices. Life is a learning process for all of us and while we enjoy and share the company of others along our path, our journey is of our making and leads us where we wish to go. I’ll restate a favorite quote and a few others that helped me many times when faced with these decisions …


“Our worst fear is not that we are inadequate; our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, “Who am I to be brilliant, gorgeous, talented and fabulous?” Actually, who are you not to be?” Nelson Mandela


“The only limits to our realization of our tomorrow are our doubts of today.” Franklin D Roosevelt

”To achieve the seemingly impossible, you must first dream it possible.” Victor Havel

”As long as a man stands in his own way, everything seems to be in his way.” Emerson

”Obstacles are those frightful things you see when you take your eyes off your goal.” Henry Ford


To quote a dear friend, “Too many times we have a dream and we have voices that tell us why it can't be done or how hard it will be, explaining to us in great detail the obstacles and the difficulty. In doing so they are well meaning yet damaging beyond measure.

Too many times we listen to those voices - too many times ours is one of the voices.

It is our dream no one has a right to prevent us from reaching it, least of all us.”

Sunshine wishes and many heartfelt hugs … always … Ranae

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Positive Thoughts from Becky …

Affirmation: My past does not control my future.

Truth Be Known: Other people's opinions are just their opinions.

Quote: “Happiness never comes to those who don’t appreciate what they already have.

Unknown Latin Proverb: It is the part of a good shepherd to shear his flock, not to skin it.

Funny: Every morning is the dawn of a new error.

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