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Meals on the Go- Idea #2

Here’s another Quick and Nutritious Meals on the Go. I made it last weekend and had intended to post it on here, but I don’t have any idea where the weekend, let alone this week, has gone. I do apologize for the delay, though this will likely serve as this week’s post if my work schedule has anything to say about it.

This is a meal I made on the fly for the first time about a month ago and I think it’s a good one. Hopefully it will appeal to both adults and kids.

I call it Beef Stroganoff. Though, I must admit, it probably isn’t really technically Stroganoff. Lol. ūüôā

Now, you’ll want to gather your ingredients and your cooking tools. You’ll need to have a large skillet and whatever utensils you like to cook with ready and waiting.

Ingredients:

  • 1 Medium- Large Yellow Onion, diced

  • 1 Tsp- Tbsp Minced Garlic (or use Garlic Powder)

  • 1 Lb Ground Beef

  • 2 Cans Cream of Broccoli soup

  • ¬ĺ Cup Milk

  • 1/2- 1 Lb Egg Noodles

To start, dice up the onion and throw it in the skillet along with the ground beef. Then sprinkle in the garlic. Cook covered, stirring occasionally, until beef is cooked¬†through and onion is tender, then, as long as there isn’t an excessive amount of fat, add the cans of soup. Or drain off some of the fat, if necessary, then add the soup. Stir mixture together while adding one can of water, then add the milk. Bring to a boil, then reduce¬†to a simmer and add in the egg noodles. Be sure to only add as many noodles as can be¬†covered by the liquid, otherwise you’ll need to add more water or milk to submerge the noodle. Stir again, cover and stir every 2-3 mins. until the noddles¬†are cooked¬†and some of the liquid is absorbed. Be careful to not let it stick on the bottom of the pan. Remove from heat and serve. A meal in 20 minutes or less (depending on your range top type).

This usually yields 7-9 servings. A serving being a cup to cup & a half. The two times I’ve made this, it took just under 20 minutes to make from beginning to end. Also, I like to have some sort of fruit and a slice of buttered bread or a roll with it.

Again, sorry for no pictures. Let me know if you try this meal. I’d like to hear from you!

Meals on the Go- Idea #1

I’d like to pick up a previous topic thread. Quick and Nutritious Meals on the Go.

Here’s a meal idea, which may appeal to adults and kids alike, that I love to make anytime of year. A bit of forewarning, some people do not like to eat soups or stews during the warmer months. I’m a bit odd that way, I can eat them any time¬†throughout the¬†year though with¬†greater frequency in the winter time.

I call it Bean and Sausage Stew. My grandmother made it and she never really had a name for it.

To start, I take a whole yellow onion and dice it up. I throw that in a pot with some minced garlic, then add the sausage. You can use smoked sausage, if you like, as my grandmother did and cut it into bite size bits. Or you can use ground sausage, like I do. Either way, toss it in to the pot with the onion and garlic. Cook until sausage is cooked through and onion is tender, then add white northern beans to the mix. Bring to a boil, stirring occasionally. And viola! Remove from heat and serve. A meal in 20 minutes or less (depending on your range top type).

Ingredients:

1 Medium- Large Yellow Onion, diced
1 Tsp- Tbsp Minced Garlic
1 Lb Smoked Sausage or Ground Sausage
2 Cans White Northern Beans

This usually yields 6-8 servings. A serving being a cup to cup & a half. It typically only takes me 20 minutes to make this meal from beginning to end. I like to have a side salad or some fruit, and a slice of buttered bread with it.

I just made this meal last week and wish I had thought to take some pictures, but, sadly, I did not. ūüė¶

Let me know if you try this meal. I’d like to hear from you!

*Honestly, I find this meal so delicious, a total comfort food, that I’ve never figured out all the nutrition elements to the meal. I will try to find time this week to figure up the breakdown of nutrition content per serving.*

Quick, Nutritious Meals on The Go~ Intro

Eating on the Run

I had a request a while back when I thought I was going to start blogging regularly again. The request was for a post on snacks and meals for busy families that would be healthy instead of the usual grab-n-go fare.

There are several keys to maintaining nutrition while eating on the run.

  • First, preparation is important. Actually, I’d say, paramount. Without preparation, junk food and fast food will reign supreme¬†and keep you from being as healthy as you want to be.Food Prep on Cutting Board

But you ask, ‚ÄúWait, if I’m on the go, I have to grab what’s handy in the cupboard or at the drive-through.‚ÄĚ Not if you prepare. If you know that you are generally on the go, then create snack bags for yourself and your family. When I say snack bags, I’m not talking about candy, cookies, or chips. I’m talking fresh fruit and veggies that you have already portioned out that you can take or baggies of dried fruit and nut mixes, cheese sticks,¬†or crackers and peanut butter.

Then you say, ‚ÄúNot just snacks. What about meals? They require more time and prep.‚ÄĚ

  • This leads me to the second key: have the tools on hand to help cut down your prep time and work. To which there are several tools and tricks that will help.

Crock Pot

Owning a slow cooker or crock pot is one helpful tool to get a healthy meal on the table without too much fuss. The food goes in before you leave for work and is ready to serve when you get home, so you can feed yourself and your family then get to any extracurricular activity on time. And slow cooker meals can be portioned out in freezer bags so that all you have to do in the morning is dump it into the crock pot, but again this takes forethought and preparation. So take a day to experiment. Get the ingredients for the meals you want to make, portion into freezer bags enough for at least 4 servings, and freeze them. All the chopping, peeling, and cutting is done, then all you have to do is pull them out when you need them. Follow this link to get started experimenting with your crock pot.

Rice Cooker

Another handy tool is a rice cooker. Most only take about 10-15 minutes to cook rice or other grains, such as quinoa, so you can heat up some soup, beans, lentils, or meat of some kind to complement the rice and have a meal that way. And remember to get your greens, heat up some fresh, frozen, or canned veggie to go along with the meal.

As far as tricks, this plays into preparation. Store cut lettuce in a gallon sized storage back and then your toppings in plastic containers, so you can grab and build a salad in a minute or two. Also, if you like canned fruits and veggies, this cuts down on prep time and can still be nutritious. I, personally, prefer frozen or fresh produce to canned. Though, canned beans, tomatoes, and soups can still be found in my grocery cart.

  • The third key is to buy produce in-season (this will help those here¬†in the USA: http://www.eatwellguide.org/i.php?id=Seasonalfoodguides)¬†. This will save you money and adds to the level of nutrients that you’re actually getting. (Also, consider supporting your local farmers market as an option for getting your in-season produce.)

In Season Produce

You say, ‚ÄúBut fresh stuff is more expensive than the packaged stuff.‚ÄĚ Generally, this is true, but when an item is in season it becomes much more economical to purchase. Take for example, citrus fruit. By mid-summer prices have gone so low that most stores offer multiples for a price (i.e. 10 for $1 on limes or 5 for $1 on lemons or 3 for $1 on oranges-¬†all really good buys). Now, a word of caution, only buy what you will actually consume, so you aren’t wasting food or your money. Again, this takes some forethought. Plan your meals based on what you’d like to buy that’s in season.

Honestly, there’s no sure-fire way to make meals any quicker than 20-30 minutes and still keep them fresh and nutritious. But these are the things that I do when I know I’m gonna be on the go. Actually, I do the second and third regularly, not just when I’m in a rush. And there are plenty of books out there of¬†people who have¬†figured out¬†their own tricks and solutions, like this one on Amazon.com.

Now, I realize I’ve been pretty general in this posting, but I did so with the intent of doing follow up articles with specific meal suggestions that are healthy and filling to get you where you need to go. Until next week, experiment with the preparation process and see what you can come up with that works for you and your family. I’d love to hear your thoughts. Have a great week!

Thoughts on the National Geographic’s August 2013 Cover Story

I had intended to write a different post today but as I stood in line at the grocery store this morning this month’s issue of National Geographic caught my eye because the cover photo seemed a little out of the norm for them and after reading the article I changed my mind on what I wanted to post.

National Geographic- August 2013

The article intrigued me because I wanted to find out what angle the writer would take with their story, ‚ÄúSugar: Why We Can’t Resist It‚ÄĚ. The author, Rich Cohen, used a lot of concrete data to¬†support his story, a real-life spin by talking about and to a student from Clarksdale, Mississippi, as well as school personnel, and kept my attention completely until he began to use prehistoric apes to illustrate what he was trying to explain about fructose. Overall, his article is well-written and constructed. He faces head on the links of obesity and Type 2 Diabetes with excess sugar consumption, plus details the history of the sugar industry and how it came to be. Fascinating stuff, really.

Mingled throughout the article are charts and pictures with more information about the various forms sugar can come in and how it can be snuck into the human diet.

Cohen does a superb job of explaining how the human body processes sugar through his source in Aurora, Colorado, nephrologist Richard Johnson. In particular, Johnson’s explanation of how glucose and fructose (the two halves of sucrose or table sugar) are processed is telling. Cohen states,

Johnson explained to me that although glucose is metabolized by cells all through your body, fructose is processed primarily in the liver. If you eat too much in quickly digested forms like soft drinks and candy, your liver breaks down the fructose and produces fats called triglycerides.

Some of these fats stay in the liver, which over long exposure can turn fatty and dysfunctional. But a lot of the triglycerides are pushed out into the blood too. Over time, blood pressure goes up, and tissues become progressively more resistant to insulin. The pancreas responds by pouring out more insulin, trying to keep things in check. Eventually a condition known as metabolic syndrome kicks in, characterized by obesity, especially around the waist; high blood pressure; and other metabolic changes that, if not checked, can lead to type 2 diabetes, with a heightened danger of heart attack thrown in for good measure (96).

In summation, too much fructose and not enough physical activity to burn off the excess calories lead to a fatty liver, high blood pressure, and a fast track toward having metabolic syndrome develop and later Type 2 Diabetes. Cohen goes on to state, ‚ÄúAs much as a third of the American adult population could meet the criteria for metabolic syndrome set by the National Institutes of Health‚ÄĚ which he unfortunately does not go on to detail (96). But after googling the National Institutes of Health (NIH), I found the info I sought. There are five conditions which the NIH uses to describe Metabolic Syndrome and they are as follows:

    • A large waistline. This also is called abdominal obesity or “having an apple shape.” Excess fat in the stomach area is a greater risk factor for heart disease than excess fat in other parts of the body, such as on the hips.

    • A high triglyceride level (or you’re on medicine to treat high triglycerides). Triglycerides are a type of fat found in the blood.

    • A low HDL cholesterol level (or you’re on medicine to treat low HDL cholesterol). HDL sometimes is called “good” cholesterol. This is because it helps remove cholesterol from your arteries. A low HDL cholesterol level raises your risk for heart disease.

    • High blood pressure (or you’re on medicine to treat high blood pressure). Blood pressure is the force of blood pushing against the walls of your arteries as your heart pumps blood. If this pressure rises and stays high over time, it can damage your heart and lead to plaque buildup.

    • High fasting blood sugar (or you’re on medicine to treat high blood sugar). Mildly high blood sugar may be an early sign of diabetes. (online)

Also, ‚ÄúYou must have at least three metabolic risk factors to be¬†diagnosed with metabolic syndrome‚ÄĚ (Web). According to the site, metabolic syndrome is on the rise because obesity is also on the rise and a lifestyle change is the best way to prevent or delay the onset of this syndrome and its subsequent after effects of diabetes and possible heart attack.

Current estimates show the average American consumes 22.7 teaspoons (tsp) of sugar per day! To give you an idea of equivalents the charts and diagrams on pages 84 & 85 says, ‚Äú22.7 tsp equal the natural sugar contained in each of¬†the following: 7 red apples ~ 454 eggs ~ 1,135 cups of rice ~ 27 ears of corn‚ÄĚ. Could you imagine eating that much of any of those food items in a single day?! And yet many of us drink that in a day! Wowza!

In terms of your liver, High Fructose Corn Syrup (HFCS) is more taxing because it is 55% Fructose and 45% Glucose. So try to cut out as much excess fructose out of your diet as you possibly can because that will help your body to balance out a little better. Granted some of the cheapest foods (the ones we often reach for) contain the most HFCS¬†and other forms of fructose, so that means spending a little more to have higher quality foods. But if you switch to more whole foods and less processed foods, then you may not even notice too much of a difference to your pocket-book. I know people say produce and other whole foods are more expensive and that’s why they buy more of the processed stuff, but if you buy your produce while it’s in season and store it yourself (whether through canning or freezing) then it’s actually pretty inexpensive.

Okay, I know this ones a little shorter than normal, but that’s all I’ve got for now as I’m under a time crunch today. Best wishes to your health and wellness! Have a fantastic week! See you in another week or two as time allows. ūüėÄ

Stress Eating~ PART Seven~ the finale

Who knew that when I began this series it would take nearly five months to complete? Life certainly has a way of getting in the way sometimes. Well, here we are at the conclusion of the Stress Eater Series (finally) and I truly hope you’ve gleaned some useful information to apply to your life.

What exactly is a Stress Eater?

Compulsive Eating

A person who consumes excess food (usually junk food) during periods of extreme stress (whether it be in the form of physical, mental, or emotional) as a means to bring comfort or alleviate the feelings of stress.

Do certain foods actually reduce stress and stress-induced cravings?

Veggies1

Yes, there are many foods which help reduce stress. For the most part, these are whole, fresh foods. Green leafy vegetables, legumes, whole grains, nuts, and certain meats and dairy products are good selections to make instead of junk foods like cookies, cakes, and ice cream.

Also, foods containing tryptophan, B-vitamins, Magnesium, and Selenium all aid the human body in recovering from and managing periods of high stress.

And remember to select produce from a wide range of colors. Variety is key.

Why shouldn’t I give in to my body’s sugar cravings when I’m feeling stressed?

The simplest answer is this: That extra sugar being consumed when you’re under stress is a piece of the puzzle to weight gain and maintenance. When the human body is under stress it produces a hormone called cortisol which has been linked¬†to unhealthy weight gain in the abdomen. According to Posner and Hlivka, ‚ÄúNot only will less sugar help you lose weight, but it will also break the cycle of stress eating and craving more sugar‚ÄĚ (82). Excess sugar during times of stress has a negative impact on the body’s metabolism as well.

Why shouldn’t I eat a low-fat or fat-free diet when I feel like I’m fat and need to lose weight?

Because the human body needs a certain amount of fats to do certain things and to complete processes which require essential fatty acids (EFAs). By the by, it is much better to get your EFAs through food sources rather than buying a supplement.

What is the difference between physical and emotional hunger?

Physical hunger is created through chemical processes and communication between the digestive system and the brain. It is how the body knows when it needs more raw materials to keep all systems running smoothly. Conversely, emotional hunger is created by cravings instigated by high stress levels. It is habit-forming and reactionary, not from actual hunger.

How can I reduce my cravings for junk food and hunger in general?

Dehydration the silent killer

Drink more water. In fact, try drinking a glass of water prior to meals and you may be surprised to find you eat a more sensible portion of food.

Eat more consciously. Focus on what you are eating when you are eating it, so that you won’t be mindlessly consuming. This will help prevent overeating.

Eat less man-made sugars. Consuming less sugar will help with weight-loss. This will also, in the words of Posner and Hlivka, ‚Äúbreak the cycles of stress eating and craving more sugar‚ÄĚ (182).

Find other, possibly more active, ways to handle and process your stress. If your first reaction to a stressor is to visit the refrigerator, pause and evaluate why you are reaching for food. Ask yourself: Am I genuinely hungry in this moment?

Waistline Wasteland

In Conclusion:

Be more active. Drink more water. Eat more nutrient-dense foods that help alleviate stress instead of sugar laden foods. Be mindful of why you are eating. Find activities to help you manage your stress (i.e. yoga, pilates, swimming, running, bicycling, deep breathing exercises, stroll through a park, and many more).

An important thing to remember, you didn’t get to where you are in a single day so just try to take things a day at a time. Once you break the cycle of bad habits, it will become easier to make better food choices. We only get our one body, so instead of filling up on nutrient deprived foods load up on the good stuff that is packed¬†full of vitamins, minerals, and the macronutrients which the body truly needs for fuel. You can take control of your health!

This concludes the Stress Eater Series, but there will be future blogs which relate to topics brought up throughout this series. Have a fabulous week! And I wish you all the best with your future endeavors!

Important Note about this blog’s author:

While I do, indeed, have my Associate Degree in Health & Wellness since May 2013, I am not a doctor, nor am I aware of your medical issues. The health, nutrition, and wellness statements made in this blog should be taken in conjunction with advice from your healthcare professional. This is especially important if you are under constant supervision by a physician for a chronic health condition.

So again, if you have any food sensitivities or allergies, please avoid those foods which you already know to cause you issues. There should be plenty of options to select from each category that Posner and Hlivka cited in their book, which I have taken verbatim from the pages of Stress Eater Diet.

Here’s a Recommended Reading List:

~ Take Control of Your Health by Dr. Joseph Mercola

~ The Maker’s Diet by Jordan S. Rubin

~ The Completely Revised and Updated Hypoglycemia Healthcare Handbook by Jeraldine Saunders and Dr. Harvey M. Ross

~ Nutrition: Concepts and Controversies by Frances Sizer and Ellie Whitney (We used this book in our Nutrition class at school.)

~ Books on the fundamentals of cellular biology, human biology and physiology, and human anatomy are all good places to start learning the hows and whys of body processes. The book we used in Intro to Cell Biology was surprisingly easy to read and understand for a textbook. If you can find a used book on any or all three of these topics that is no more than 3-5 years old, they would hold more up-to-date information than older ones.

~ Scientists are discovering new things about the workings of the human body every year, but it takes time for doctors and healthcare professionals to catch up. Subscribe to a scientific health journal if you want to keep abreast of developments in the health field.

~ Another book, which I picked up at a used book sale, is The pH Miracle: Balance Your Diet, Reclaim Your Health by Robert Young, Ph.D. and Shelley Redford Young. (I haven’t read it yet, but it seemed like a promising title at least.)

Stress Eating~ PART Six

Firstly, I’d like to apologize for not posting more regularly, but it would seem that my internet connection options here in the Rocky Mountains are not always reliable. ūüė¶ Secondly, I hope you’re still hanging in there for the remainder of this series.

So far, we’ve covered what stress eating is, foods to reduce¬†stress, facts on sugars and fats, and the differences between physical and emotional hunger. In this installment I’d like to focus a little bit on ways to reduce hunger and cravings.

Ways to Reduce Compulsive Eating:

Eat Breakfast

Breakfast in a Pan2

Believe it or not, but breakfast really is an important component¬†of a person’s day. According to Posner and Hlivka, ‚Äúeating protein in the morning stimulates the metabolism and helps the body burn calories at a faster rate‚ÄĚ (78). Yep, that’s right! A breakfast containing protein will give the body an added boost which carbs alone cannot. Some studies have shown that weight loss is increased¬†in sedentary, obese women by consuming a big breakfast that contains¬†protein. Even a small breakfast with a little protein is more filling and satisfying than a large carb-filled breakfast… I speak from experience just this week. One morning we had a bowl of cold cereal, fruit, and pancakes. I walked away still hungering¬†for more and ended up eating a lot at lunchtime. Thankfully lunch was something light (grilled cheese sandwiches and tomato soup, and fresh fruit and veggies). This morning, since it’s my day off, I slept til well after breakfast was served¬†and dipped into my food stock in the reach-in cooler. My breakfast this morning was a bowl of coco-krispies, 3 turkey sausage links, a smallish cinnamon roll, and a cup of hot herbal tea. To me this smaller breakfast felt far more substantial and filling than the other breakfast of carbs.

I think I’ll take this moment to reiterate something from when I covered fats. Fats help to signal our brains and thereby our bodies when we are full. It takes more carbs to reach satiety than fats and possibly more calories in the process. But what happens after the meal?

Because carbohydrates are a simpler (easier to break down) food component, our bodies go through the supply of energy it provides rather quickly, especially if you are active. Fats and proteins, on the other hand, take longer because they are more complex (take longer for the body to break down into usable energy). So a meal that incorporates each of these macronutrients¬†is best for not only feeling fuller longer (therefore curbing the urge to munch), but also for maintaining steady blood-sugar levels without the highs and lows the body often experiences on an all carb (or mainly) diet. According to my old doctor, the reason I was experiencing the peaks and valleys in my blood-sugar levels was because when I would digest carbohydrates my pancreas would overreact with too much insulin and then I’d crash without the stair step that fats and proteins provide. So instead of having the sudden drop off after my body processed the carbs, the fats and proteins would cushion and sustain me to where I could function even after the energy produced by the digestion of carbohydrates was depleted. This is because in the background of body processes those fatty acid chains and amino acid chains were going through a breakdown of their own to make them ready for use while I was using up the energy created by the simpler structures of the carbohydrates. {Now I’ll admit, the above description is majorly simplified as the actual explanation and processes are way more detailed and complex. But I’ve found trying to describe it in more scientific terms often creates confusion, so I typically stick with the simple explanation from my doctor.}

Eat at Regular Intervals (Don’t Skip/ Miss Meals)

Don't Skip Meals

Okay, I know when I covered Physical Vs. Emotional Eating I said not to eat just because the clock says to do so. The basis and reasoning for eating regularly is simply to provide¬†your body with a steady intake of nutrients to keep it running smoothly without any lags due to a pause in energy production. The main thought behind this particular point is that if you only eat one or two meals a day you’re actually slowing down your metabolism and conditioning your body to be¬†in starvation mode (telling it to store fat as a back up reserve in case there comes a day with even less or no food) which is not good. Eating regularly is actually an extension of the first point of eating breakfast since it states specifically not to miss meals.

Now the case the authors (Posner and Hlivka) are making for this point is that ‚Äú[w]hen you get in the habit of eating smaller meals, your metabolism kick-starts itself and adapts to a regular schedule of small but steady calorie input‚ÄĚ (80). So try eating 4-6 small meals a day or three regular meals and two snacks per day to see if it will make a difference in your metabolism. Being hypoglycemic, as I am, one of the main components of the diet I should follow is that I eat about five small meals a day which has always translated into breakfast, mid-morning snack, lunch, mid-day snack, and dinner. Though sometimes one of the snacks wouldn’t happen til evening before bed because it’s good to have a dose of protein before bed to stave off any nausea in the morning upon waking.

My Tips for Gaining Control:

In addition to eating breakfast and eating regularly:

Veggies2 Veggies1

  1. Eat more whole foods! That is, eat foods which are closer to their original form and minimally processed. These foods will help to keep you fuller longer and if you choose them for snacks instead of the highly processed junk food options out there, your body will thank you.

  2. Eat more consciously. Think about what you’re eating when you’re eating it. Think about what nutrition it is fueling your body with and what benefit it provides.

  3. Eat casually and with purpose. Sit down at the table with your family (if you live with family) and have your meals without the distraction of the television. Talk, laugh, and enjoy a relaxed meal with loved ones.

  4. Eat visually appealing meals. Create a visually pleasing plate, no matter what your meal. If your plate is pretty, you’ll look forward to eating and enjoying it.

  5. Eat with thanksgiving in your heart. Thank the preparer of your food if you did not make the meal for yourself. If you did, thank yourself for creating such a wonderfully, delicious meal.

  6. Eat only¬†when you are actually hungry. If you aren’t hungry, say so. Don’t eat to be¬†polite or because it is the prescribed meal time. If you’re only a little hungry, eat only a small portion of the foods being offered. Over stuffing yourself only hurts you, so take care of yourself.

  7. Eating to live is the way we should be, not live to eat. So, put food in its proper place!

 

Other Tips for Control:

The other book I picked up, Breaking Free from Emotional Eating, has some common sense, practical advice for curbing excessive eating though, of course, this is more relative to mealtimes than the snacking a lot of us do under stress or intense emotions.

  1. ‚ÄúBe very sure that you are hungry before you begin eating‚ÄĚ (53).

  2. ‚ÄúSatisfaction is relative to your moods, your emotional needs, your physiological well-being‚ÄĚ (54).

  3. ‚ÄúWhen you are about to eat, ask yourself if you are hungry‚ÄĚ (56).

  4. ‚ÄúPay close attention to what feels like ‘enough’ to you over a period of a few weeks‚ÄĚ (56).

  5. ‚ÄúListen for the small quiet voice that says, ‘I’ve had enough’‚ÄĚ (57).

The main thing is to listen to and know your body’s cues and signals. Once those signals are learned and we begin to obey them, there will be a shift in our the way we feel not just about ourselves, but also about food in general. At this point in the journey, you’ll find it easier to relearn how to eat. What do I mean by that? Well…

Do you say yes to every treat offered to you? Do you clear your plate because it would be wasteful not to because of one of many reasons parents give their children to finish their plateful? Do you eat because you’re bored? Do you eat because you’re sitting on the sofa watching television?

If you said yes to any of the above questions, then you are eating out of ingrained habits and not out of actual hunger.

It’s okay to say ‚ÄúNo, thank you!‚ÄĚ to the person offering you something when you are not hungry.

It’s okay not to finish what is on your plate if you are indeed¬†full. Geneen Roth puts it this way, ‚ÄúWhen you finish all your food all the time without regard to your body, which is, after all, what you are feeding, that’s compulsive. Compulsive is when you are driven to do something that is out of touch with the present situation. You give up choice. And then you relinquish responsibility for your weight because you eat more than your body needs; it’s like squandering, it turns the food to fat. Fat is excess. And isn’t that,… waste?‚ÄĚ (62).

It’s better to go outside or engage yourself in some other activity to cure boredom than to eat simply because you feel you have nothing better to do. Find a hobby or craft, sport or other activity to do. Learn to play an instrument. Something!

It’s better to crochet or draw or something while sitting on the couch watching TV.

Habits are difficult to break, especially if they have been formed¬†from childhood. But, just because it is difficult does not mean it’s impossible. Every day is made¬†up of choices, big and small. So start choosing to be¬†cognizant of your body’s needs and when your body is not in need of nourishment (food), don’t force yourself to eat something anyway!

 Eating Colors

Next time, we’ll finally reach our conclusion to this series on Stress Eating! Sorry it’s taken so long to get here. See you next time!

Important Note about this blog’s author:

While I do, indeed, have my Associate Degree in Health & Wellness since May 2013, I am not a doctor, nor am I aware of your medical issues. The health, nutrition, and wellness statements made in this blog should be taken in conjunction with advice from your healthcare professional. This is especially important if you are under constant supervision by a physician for a chronic health condition.

So again, if you have any food sensitivities or allergies, please avoid those foods which you already know to cause you issues. There should be plenty of options to select from each category that Posner and Hlivka cited in their book, which I have taken verbatim from the pages of Stress Eater Diet.