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Practical Tips For Overcoming Cravings and Emotional Eating
If you do it, you know it and it's not fun. The classic polite smile as the plate of hummous comes around. You politely refuse. But as soon as you've got a moment to yourself behind closed doors the compulsion over takes you.
It starts with a dip of the fingers and ends with a half-stunned stare at the bottom of an empty bowl. Many of us inspired about health and vibrant living have come from a background of less than ideal eating patterns.
One of the many traps into which a lot of "Raw Foodists" fall, or any dieter or binger for that matter, is the trap of feast, then famine. If you're one of the women who constantly puts her attention on the last 10 pounds to lose, then you know this trap all too well.
The 24 hour fast followed by the 3 hour binge. What does it take to finally achieve balance? How do we finally get into communication with ourselves and apply the tools that help us thrive and feel our best? At times it can seem a constant struggle, especially if you've come from a lifetime of destructive eating patterns.
Well, here are some helpful tips that may just inspire you to change some habits and create a new attitude toward food.
SLOW DOWN!
Modern day life has us on the move, up late and racing to get things done. Before you eat, relax, and take the time to give your body the message that food is on its way. You'll be more able to digest and enjoy your food and so hear your body's messages best when you're relaxed and peaceful.
Other things that help you to slow down around meal time:
Putting your utensils down between bites.
Giving yourself at least 30 minutes to enjoy your meal.
Some deep, slow breaths before eating.
Silence at meal time.
Take smaller bites, chew more slowly.
Take a little break between bites to smile at the person in front of you, etc.
Take a 5 minute breather. No one will likely even notice that you've taken a break, but doing so allows you to be mindful about your real hunger.
Make Food Time Focused Time
There are lots of great habits you can develop around your meal time and eating rituals. Overeating can happen very easily when we're eating as well as doing 10 other things simultaneously. While women are great at multitasking, meal time is one time where you would be best served by putting your attention on mindful eating, allowing you to be in better communication with your body's signals and needs.
When you're done eating, pop up from the table and start cleaning up the space. If you sit with the plate in front of you and you're anything like any relative I ever had at a Christmas dinner, you'll just keep snacking until the plate is empty, whether you're hungry or not.
Compulsion and composure don't go hand in hand. So if you're prone to food habits that seem out of control, developing some restful, thoughtful patterns around mealtime can make a big difference. Try these:
Leave a few bites on your plate and practice the art of a controlled finish. The end of meal time doesn't need to be signaled by an empty plate or bag of cookies! Leave a few bites without eating it all. It's better to let it rot in the garbage than in your gut!
Remember that often when we're going after foods it's stimulation we're seeking more than anything else. When over eating, it can become somewhat of means of deadening other perceptions, feelings and emotions, too. You've got to be willing to avail yourself to other pleasures, feelings, emotions and sensations that are in store for you!
Choosing from a selection of foods that are fresh and do not cause food addictions also makes a huge difference in one's ability to manage compulsive over-eating.
Remember that it's progress we're after, not perfection. Find your wins in the adventure of continually striving to achieve the level of health and wellness you're after, and let these helpful tips inspire change and motivation to take the next step forward on the journey.
Tera Warner is a writer and online entrepreneur, and co-creator of "The Raw Divas," the only online raw food resource especially for women. Visit the website today at The Raw Divas for inspiration, recipes, and support for women who are passionate about health and LIFE.
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