Dr. Kelly Simms ND, CNS

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in Blog· Stress and Adrenal Health· Weight Loss

4-Steps for More Mindful Eating

If you are on a mission to lose some weight, three may be a battle going on between your brain and body. For anyone who has dealt with emotional eating, it can be difficult to reach your goals when troublesome feelings or urges come up. Here are a few bullet points and resources to help if you have been weighed down by emotional eating:

  1. Wait for the Cue: if we eat in absence of physical hunger cues, this can indicate an imbalance in emotions such as worry, anxiety or fear. Take a moment, before you eat, to quantify your hunger. Drink a glass of water, as dehydration is often mistaken for hunger.
  2. Simulate the Senses: we eat with our eyes first and foremost. If you food looks beautiful, chances are it will taste that way too. Picture a sad little piece of fried chicken, french fries and a biscuit (white/tan foods) vs a bed of kale, topped with red bell pepper, orange slices, and some hummus (green, red, orange, white). The colorful arrangement should tell our brains: EAT THIS (not that).
  3. Listen up: with each bite of food, pay attention to how it changes your hunger and fullness. You should leave a meal satisfied, not stuffed, and energetic.
  4. Eyes on the Prize! Rushed, unconscious eating often leads to dissatisfaction with meals and cravings. Picture working on your computer with a bag of trail mix in hand. Soon, you stop your work and notice the whole bag is gone! And you still want more! If, instead, you take a break, take a handful of trail mix to the break room, and eat each little nut, raisin and seed a few at a time. You then realize the quantity of food when you pay attention and are also able to pay attention to hunger cues! Chances are, that little handful filled you up just fine!

There are many resources for emotional eating. Here are a couple of my favorites:

Eating Minfully by Susan Albers, PsyD

The Emotional Eaters Repair Manual by Julie Simon

Perrault, essay writer colbert’s worthy clerk, would find nothing.

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Estrogen dominance, or unopposed estrogen, is a th Estrogen dominance, or unopposed estrogen, is a theory in which the level of estrogen outweighs the level of progesterone and other hormones in the body. Picture a seesaw. Estrogen is the person high in the air looking down at the progesterone (and other hormones)- sitting at the other end with their feet on the ground.

Our bodies need estrogen for reproductive, cardiovascular, and bone health. Estrogen is a very important hormone! Too much estrogen, however, can be linked to an assortment of conditions like: 
- Heavy periods
- Migraines
- Water retention 
- Fibrocystic breasts
- Uterine fibroids 
- Endometriosis
- Mood swings 
- Hormonal weight gain

High estrogen can be caused by certain medications, excess body fat, stress, alcohol, liver issues, and synthetic xenoestrogens, so some dietary and lifestyle changes may be needed to correct your hormone levels. And, what about supporting the other hormones? Picture the seesaw again. We can support healthy progesterone production with dietary and lifestyle changes as well!

Was this helpful? If so – like, follow, and don’t forget to comment below any questions you have about estrogen dominance!
There are few health conditions as frustrating to There are few health conditions as frustrating to address and correct as acne.

Courses of antibiotics, dozens of topicals, spironolactone, supplements, and the birth control pill are the main treatments most of my patients have tried before they come to me. While some may be effective, you might be still wondering: is there a way to heal my skin once and for all and not have to use this stuff?

Acne is so frustrating for many because it seems like there are a million things you could be trying. So, what are some NATURAL first steps you can take if you are struggling with acne?

1) Get your hormone levels checked. Knowing if you have any hormone imbalances can help your doctor to cater your treatment plan to your specific needs.

2) Address your gut health. Your gut is the foundation of your health and can be closely tied to skin issues.

3) Try going dairy free. I’ve found this is one food group that can be especially problematic for people that suffer with acne. The thing to know is that you have to avoid it for at least 30 days and also that in the future, you can probably have at least some dairy back. It’s usually not a forever restriction.

If you have questions about your struggles with acne, leave a comment below or send me a DM. I’d love to chat about potential solutions and help you get to the bottom of your skin concerns.
It’s time for another Sunday Supplement highligh It’s time for another Sunday Supplement highlight! Today, we’re talking about Magnesium Glycinate.

Magnesium Glycinate is a supplement that increases magnesium levels. Magnesium is vital in regulating muscle and nerve function, blood sugar levels, and blood pressure. It may also be helpful in the making of bone, protein, and DNA. 

I love magnesium glycinate because it is one of the easiest forms of magnesium supplementation for the body to absorb. It is also gentle on the digestive tract which means it is less likely to cause undesirable side effects such as an upset stomach or loose stool. 

Magnesium glycinate might be especially helpful for you if you suffer from:
- High blood pressure or heart disease
- Type 2 diabetes
- Osteoporosis
- Migraine headaches
- Depression

Do you have more questions about magnesium glycinate? Leave a comment below, or shoot me a DM and we can chat!
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