Many clients can say that their emotions, whether it’s stress, anxiety, or depression, are to blame when it comes to less-than-ideal eating habits. Food is comforting, entertaining, and provides an easy distraction from our stressful triggers.
Stress eating is real and a bigger issue than most realize and is a common cause of overeating and weight gain.
When you are trying to avoid binge eating, you’ll eventually need something to do instead. Eventually, you can craft your own list to beat the stress-eating triggers. In the meantime, here are some simple things you can try starting today to break free from stress eating.
Blow Off Some Steam
If you suddenly feel stressed, don’t let it build up inside. Acknowledge it and then find a healthy way to unleash it.
- Yell or play loud music in your car.
- Do an exercise routine you enjoy.
- Shred paper.
- Knead some dough.
Scribble or vent on paper.
Phone a Friend
Let’s play Who Wants to Be a Mindful Eater? with the same lifeline. Whether you need someone to advise, distract, make you laugh, or just listen, social support can work wonders.
Sleep
Sleep will work more wonders than working late into the night. Getting an adequate amount of sleep every night will decrease your appetite and your cravings. Plus, you’ll be more productive and able to focus.
Question Yourself
Next time you feel yourself wanting to grab food, ask yourself, “Am I really hungry?” If you are, choose a healthier alternative. If not, you’re experiencing one of the emotional triggers that would usually have you run to the nearest vending machine.
Journal
This is a great way to untangle your feelings and decompress. Try doing this a few minutes before you eat. You will be less likely to overeat when you’ve taken the time to understand what’s driving your “hunger” and to think about what you could be doing instead.
[RECIPE] BASIL TOMATO JAR SALAD
Serves: 2
Ingredients (use organic where possible):
- 1/4 cup Maple Vinaigrette
- 1 15-ounce BPA-free can of cannellini beans, drained and rinsed
- 1/2 cup baby pearl fresh mozzarella OR vegan cheese
- 1 cup grape tomatoes, halved
- 1 small cucumber, chopped
- 1/2 cup kalamata olives
- 4 cups arugula
- 8 whole fresh basil leaves
Maple Vinaigrette Dressing:
- Extra-virgin olive oil
- Pure maple syrup – I use grade b
- Apple cider vinegar
- Lemon
- Salt – kosher or sea salt is recommended for better taste
- Black pepper
For an omnivore option, add 1 can of BPA-free salmon, drained.
Directions:
- Divide all ingredients in order listed between to quart-sized mason jars.
- Cover and store in the fridge for up to 3 days.
To Your Health,
Patti
