Break Free From Emotional Eating

Experts believe that up to 75% of overeating may be due to reasons other than physical hunger. If you want to improve your relationship with food, learn to identify and control emotional eating.

Recognize the Signs

1. Understand how emotional eating works. Emotional eating occurs when you use food to manage your feelings, rather than to satisfy your hunger. This can trigger guilt and create a cycle where you eat because you feel bad and feel bad because you eat. Positive feelings can also play a role if you associate food with celebrating.

2. Keep a balanced perspective. It’s okay to take pleasure in food and enjoy sharing it with others. Concerns arise only when emotional eating interferes with your health and well being.

3. Ask yourself if you feel out of control. You may have lost control of your eating habits if you want to make healthier choices but keep backsliding. Be honest with yourself if you resolve to have yogurt for breakfast but wind up stopping off for a bacon sandwich on the way to work.

4. Notice your cravings. A strong desire for specific dishes is a common symptom of emotional eating. If you’re actually hungry, everything on the menu is likely to sound appealing. When you’re depressed over a recent breakup, ice cream may be the only thing you want to order.

5. Evaluate your hunger levels. Another danger sign is eating when you already feel full. Slow down and decide if you really need another helping of mashed potatoes.

6. Consider your family history. The way you eat may be grounded in patterns that started in childhood. Maybe you were rewarded with a homemade cake when you got good grades.

Develop a Healthier Relationship With Food

1. Keep a journal. It’s easier to spot patterns when you write down when and why you eat. You may notice that you snack on potato chips when you’re bored, even though you’ve just eaten a full meal.

2. Substitute healthy foods. Cravings can be used to benefit you if you reach for nutritious alternatives. Homemade pita triangles dipped in olive oil can replace French fries with ketchup. Indulge in fresh fruit when you want dessert.

3. Control portion sizes. Eliminating all your favorite treats can cause a backlash from deprivation. See if a sliver of pie makes you just as happy as a big slice and savor every bite.

4. Seek distractions. Engage in productive activities that will take your mind off your stomach. Go for a walk, read a book, or do some housework.

5. Develop positive coping techniques. Comfort foods deliver only short-term relief. Find more effective methods for managing daily stress, such as meditation, music or physical exercise.

6. Avoid temptation. If you find your favorite cookies to be too irresistible, banish them from your pantry. Choose restaurants that specialize in grilled fish if you have trouble declining fried chicken.

7. Get adequate sleep. Being chronically tired makes you more vulnerable to overeating. Aim for 8 hours of sleep every night. Take a warm bath before bed to raise your body temperature if you have trouble falling asleep.

8. Reward your good behavior. Reinforce the positive changes you make in your behavior. Set realistic goals and praise yourself when you attain them. Buy yourself something special or visit your favorite museum.

9. Seek professional help. If you need more help to change the way you eat, talk with an expert. Counseling may clarify the underlying issues you need to address. Nutritionists can advise you on a diet that will work with your individual lifestyle.

Liberate yourself from emotional eating so you can protect your health and enjoy your food more. These methods will help put you back in control.

Transform Your Home Into a Relaxed Haven

Your home should be a place you can escape to and shield yourself from life’s frustrations. To increase your tranquility, you can transform your home into a haven where you can retreat if you need to release stress or simply relax.

You don’t need the services of an interior decorator or Feng Shui designer to accomplish the atmosphere of relaxation and comfort you want for your home. Instead, you can easily turn your home into the haven you desire by doing some minor adjustments on your own.

Try these easy and effective ways to convert your home from simply livable space into your own personal retreat:

1. Enhance the beauty of your home with natural elements. Beautifying a space is a great way to make it warm, comforting, and inviting. And those feelings can effectively be achieved if you include natural elements as part of your home’s décor. Here are some ways you can incorporate nature for an instant feel of relaxation:

  • Get flowering plants for your bedroom balcony or back patio.
  • Set up wind chimes in locations that catch the breezes during the day.
  • Install a fish tank and fill it with aquatic life.

2. Install light dimming controls. Instead of spending money to convert a single room in your home to a center for relaxation, why not install light dimming controls in every room? With these controls, you can easily change the ambience in any room of your home and instantly achieve comfort and relaxation!

3. Paint your private space a soothing color. Whether you like to retreat to your bedroom, bathroom or living room, changing the paint color on the walls can instantly convert your private space into a haven. For a soothing effect, you could use shades of blue on the walls. You’ll instantly feel the calm energy when you walk into the space.

4. Use aromatherapy. Aromatic scents can infuse a sense of calm in your mood. Try these methods of filling your home with pleasing, relaxing scents:

  • Scented candles that you can buy in any grocery or department store
  • Flowering plants that have natural aromas
  • Aromatic herbs like lavender that could be placed in aromatherapy diffusers
  • Incense burners

5. Get a recliner. A reclining chair is beneficial in relaxing you and a great addition to any space! When you get home from a tough day at the office, spend some time relaxing in your recliner. You’ll be surprised at how much help it can be, especially if you get one with:

  • Massaging capabilities
  • Comfortable headrests
  • Cup holders so you can sip on your favorite beverage while relaxing
  • Pockets to hold your favorite magazine as well as the television remote

These are only some of the easy ways you can turn your home into a haven for relaxation. And the best part is that you can actually make these minor changes, adjustments and additions on your own. There’s no need to get professional help from an outside source.

You alone know what you need to feel completely relaxed and comfortable. Let your home bring you a peaceful feeling every time you step into it!

5 Tips for Keeping Your New Year’s Resolutions

If you have a habit of setting resolutions at the beginning of the year and then abandoning them a few days later, now is your chance to try something different. Imagine how the course of your life could change for the better if you followed through on your resolutions until you achieved your goals!

Change Your Thinking

It’s very possible to overcome your habit of giving up on New Year’s resolutions with a few basic tips. Above all else, avoid regarding your resolutions as something to aspire to and then forgetting them when they no longer seem pertinent or interesting. New Year’s resolutions can be extremely enriching and self-improving if you find a way to maintain them throughout the year.

Here are some tips for keeping your resolutions:

1.      Make a commitment. You must be willing to make a strong commitment to change in order for your resolutions to be successful. Believe that you can, and will, accomplish what you set out to do. If you give yourself unwavering support, then you’ll bolster that belief and achieve what you seek.

  • Choose New Year’s resolutions that you genuinely want to achieve. Make positive resolutions and focus on the positive aspects of achieving them.
  • Tell everyone you know about your resolutions. When everyone knows what you’re setting out to achieve, they can help hold you accountable.
  • Plan ahead rather than choosing your resolutions at the very last moment. The longer you spend planning and preparing for your resolution goals, the better the results will be.

2.      Have realistic expectations. Continued motivation is the key to achieving your goals. If you set the bar too high, then you also set yourself up for failure, which can be profoundly de-motivating for you.

  • Aim realistically, rather than too high. Give yourself a challenge, but not so much of a challenge that you end up setting yourself up for inevitable failure.
  • If you plan on setting similar resolutions as last year, consider first and foremost why last year’s resolutions failed. If your resolutions didn’t work last time, then determine why in order to avoid a repeat performance.

3.      Write down your goals. When you put your resolutions into writing, you make them real. You put your commitment down on paper. Put your goals where you can see them, in written form, so you won’t forget what you’re setting out to achieve this year.

4.      Plan out your goals. Articulating what you intend to achieve this year is a big part of setting resolutions, but planning how to achieve them is a completely different story. Write down a plan for each resolution that you want to achieve rather than simply hoping for the best.

5.      Give your goals flexibility. Not everything is going to work out exactly the way you planned, so be flexible in the goals that you set. Avoid allowing rigid resolutions to throw you off track if something doesn’t go quite how you planned it. Try to predict what challenges you may face, and create a contingency plan for those challenges just in case.

Bottom Line

You can keep your New Year’s resolutions if you do a little bit of planning and preparing ahead of time. Just like any goal setting process, the key is to be realistic about your goals and the challenges you may face in trying to achieve them. The more realistic and flexible you are, the more likely you’ll be to achieve your goals.