We’re just coming out of that winter season – which many of us are so thankful for – and not always just because we’re thankful for the warmth, the sun, and the sunshine again. But the winter seasons seems to be a time where we seem to hunker down and store up fats and foods.
Maybe all the indoor activities (out of necessity) left us a little bored and reaching for the carbs and sugar.
Maybe we just overindulged in higher fat and carb foods which is often the case in the cold months.
I know when I was growing up in England, it would seem we’d eat a more starchy diet to keep a little fat on the bones to stay warmer. Have you experienced that in your part of the world?
So when spring – going into summer – rolls around, we often feel we’ve a little excess weight to get rid of – plus we now have to figure out a way to get out of the rut of eating too many carbs and way too much sugar and back into a healthier way of eating.
Maybe you’re an “emotional eater.” Foods brings you comfort in the cold of winter, or in the midst of stress – or maybe you feel so much better when you’ve treated yourself after a long day, to that box of chocolates or a couple of glasses of wine. You feel it’s your wind-down go-to.
I know for me, over the years I had conditioned myself to eating way too much chocolate when I was emotional. It was much easier than having to deal with my feelings. Whether it was a family situation, the loss of a parent, too much stress – my go-to was always English chocolate. And it made me feel so much better somehow!!
Using food to improve your feelings is what falls under emotional eating territory. For example, we can find ourselves turning to a pint of ice cream, a large pizza, or some other food indulgence after a rough day. Emotional eating is something we all face at some point or another, so it’s time to ditch the guilt and figure out what the underlying really is.
Don’t be mistaken that treating yourself every once in a while means there’s a deeper issue — this is normal behavior. On the other hand, using food to quell unhappy feelings or to fill a void is where the problem lies. Although this may bring a momentary sense of relief, in the long-run, it always brings more negative emotions than good. The guilt and shame send us down a spiral, which can then in turn cause more emotional eating.
If this has been happening to you often, it’s time to dig a little deeper and see what’s going on underneath the surface and find new tools to defeat the habit.
Let’s touch on some ways you can create new patterns without guilt…
1. Feel Your Feelings
Staying with your feelings, no matter how uncomfortable, is essential for battling emotional eating. It’s okay to feel your feelings, embracing them instead of making the decision to avoid them. The sooner you acknowledge those feelings, the sooner they’ll disappear.
- Write about them in a journal and release.
- Talk them through with a friend or loved one.
I’ve shared before that when I lost my mum a few years ago, I went into an emotional tailspin which lasted a very long time. When my dad had passed years before, I used to have dreams of him, and for some reason that would bring me comfort. But when my mum passed, that didn’t happen. I felt there was only so many times I could cry in front of my family, or continue to be depressed and out of control with my eating (although in reality, I know I could have continued to talk about her with them.) I finally started writing letters to her in my journal, and it brought me such peace, comfort, and release. That was a turning point for me with my emotions.
Never underestimate the power of the written word. Journaling can be cathartic.
2. Savor the Moment
Look for the moments in your life where there are light-heartedness and happiness. The clouds in the sky, the way the sun feels on your face, a relaxing bubble bath…these are all things to savor. Do it with your food too and eat mindfully. Enjoy that slice of veggie pizza, but take each bite with thoughtfulness to honestly eat for enjoyment and not to snuff out feelings.
3. Don’t Eat Unless You’re Hungry
Make sure you’re hungry before you eat. If you aren’t sure, have a glass of water first. Wait 10 minutes after drinking it, and if you still feel hungry, now’s the perfect time to reach for a bite to eat. Exercise healthy eating 80% of the time and when you mindfully and moderately indulge, it will have less of an impact. Balance is everything, and I live by this myself, too.
4. Know Your Triggers
Keeping a journal will help you see what triggers set you off for emotional eating. When you identify the cause of what makes you head for the fridge, then you can stop those triggers in their tracks.
This is such a powerful tool. When you see if in black and white, it can be like a light bulb coming on to illuminate what has triggered you into eating for comfort, or to stop stress, etc.
5. Keep Healthy In Your Control
Stock your fridge with delicious yet nutritious foods so that the temptation isn’t there. Carrot sticks with hummus is a satisfying snack that takes little to no effort to prepare. When you make healthier choices all around, it’s easier to control your emotional eating.
Of course, it’s easy to read these tips but sometimes putting it into practice isn’t so easy, right?
So this emotional eating sent you into a whole binge cycle and now you just don’t know how to get off that rollercoaster. Believe me, I know. I’ve been a master binger and still have to watch myself.
But think about the reality of what you’re doing when you get into that pattern of eating too much sugar or too many carbs to feel better. Often in the mindlessness of what we’re doing, we don’t always think of the tremendous amounts of sugar hiding in everyday things we consume, and when we consume them regularly, they add up fast.
Making a few mindful tweaks can make all the difference. And remember, it’s not about deprivation, but while you’re trying to get your emotional eating out into the light, and walk into the pathway of total balance, it’s important to try to change a few things so that you can get back into that healthy pattern and not be driven by your cravings.
Here are a few of my favorite ways to keep added sugar (which also comes in the form of processed carbs) at an absolute minimum in my life:
Choose real fruits. It takes no extra time to grab an apple rather than a pre-packaged fruit cup or applesauce. It’s just as easy and doesn’t contain any of the added sugar the pre-packaged items have. So, choose something fresh from the produce stand instead.
Focus on fiber and protein power. Fiber-rich foods will fill you up and keep you that way for longer so you’ll be less likely to eat something when you’re not hungry. Protein-packed foods have the same benefit. Combine both of these for delicious ways to stay satisfied throughout the day, and you’ll be less likely to seek out sugar.
Phase out added sugar bombs. If you’ve put sugar in your coffee every morning for the last ten years, start decreasing the amount until you no longer use it. You can also try kicking the habit on the spot if you’re ready for it.
The Salty Swap. Next time you can’t shake your craving for a crunchy, salty snack like potato chips, go for something that gives you what you want in a healthy way. For example, carrot and celery sticks with a side of hummus will fill you up and fuel you for the rest of your day. You can also air-pop popcorn or roast chickpeas, sprinkling each with a little sea salt to fulfill your saltiest desires.
The Sugary Sweet Swap. Sweet tooth at it again? Next time you’re longing for a dessert, trick your brain with something naturally sweet that isn’t full of refined sugars and processed junk. A square of dark chocolate, as long as it’s at least 80% and pure is a satisfyingly indulgent choice that won’t derail your habits. You could also have a banana “shake” using almond milk, a dash of cinnamon and a few drops of vanilla extract for a treat will satisfy your sweet tooth, guilt-free.
The Pasta and Bread Swap. And of course, there’s the staple items you’ve always eaten with every meal because that’s what you’re used to. Rice, pasta, bread, even cereal…these are all high-carb foods that will derail your efforts if you eat them too often. Luckily, there are swaps you can make that will fill you up while still being wholly satisfying. Cauliflower is a great way to make pizza crust, breadsticks, mashed “potatoes,” and rice. Using a spiralizer will help you make noodles out of vegetables that taste amazing too.
Study labels before you buy. Is your pantry brimming with pre-packaged, processed foods? It’s time to learn to live without these. And when you do, commit to reading all the labels of every packaged food item you buy from now on. Added sugar is in some of the most unsuspecting places so read every label before putting anything into your grocery cart.
Drown out cravings with water. If you’re a soda drinker, you can cut out quite a bit of added sugar by ditching your soda habit. Sometimes, we think we’re hungry when we’re actually thirsty — and other times, a stressed day makes us reach for desserts. Whatever the case, a glass of water can solve the problem. Drink one down and then wait 15 to 20 minutes. The craving will usually be gone but if not, choose a piece of fruit to satisfy the urge.
It takes time to get used to life without grabbing for the candy bar or bag of chips, but you’ll soon feel better than ever if you follow a few of these tips.
Finding the perfect sweet treats that aren’t harmful to your health is a powerful way to get past the urges and learn to adapt to your new lifestyle without processed sugar. Check out the recipe page on my website for some sweet and savory treats that are healthier options.
Now that you have some ideas on how to tackle those sugar and carb cravings — arm yourself with these types of ingredients in your kitchen at all times, so these swaps become second nature.
Now it’s your turn:
- What will you do to recognize your emotional triggers?
- Are you using a journal to dump your thoughts and feelings?
- What comes to mind when you think about healthy food swaps?
- What healthy swaps will you try?
You’ve got this. I know if I can do it, you can too.
If you’d like to make positive changes and manage your emotional eating and ditch those sugary foods, I’d love to chat.
Contact me to schedule your FREE ‘Emotional Eating’ Breakthrough Session. By the end of our call, you’ll have a customized Action Plan with some simple strategies for success along with some helpful resources to get you started on a path to a healthier lifestyle.
Just email lwadsworth@verizon.net.
