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

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Do you take supplements? How did you decide which Do you take supplements?  How did you decide which ones were right for you?  One of my favorites that can benefit many is black elderberry. Have you heard of it? 
 
This powerful herb helps: 
Reduce inflammation
Enhance immune system
Benefit cardiovascular function
 
The second bullet point highlights why elderberry is SO important to take in winter months. Our immune systems are getting back up to speed this season after two years! Elderberry is well researched and shown to be an effective supplement for fighting bacteria and viruses. 

Share this post with a friend who may benefit from black elderberry.
If you are what you eat, what are you? I actually If you are what you eat, what are you?

I actually used to obsess over what I ate. That wasn’t a long term solution for good nutrition, so I’ve learned how to eat what makes me feel good and is health promoting. 

Learn more about how you can take control of your health with nutrition, click the link in bio.
The winter blues hit everyone differently. You mig The winter blues hit everyone differently. You might find yourself looking to food or sleep for comfort while the weather changes your sleep and mood.

While you can’t change the weather, here’s some proactive steps you can take to battle the blues: ❄️

🥕 Eat Your Veggies. Just because it’s cold doesn’t mean you need to eat heavy, high fat processed foods. Explore recipes like hearty vegetable soups, roasted vegetables, and omega 3 rich foods. 

🏂 Go Outside. Exercise inside is fantastic, but don’t let that keep you from a brisk walk outside. 

🤗 Keep Social. Social interaction is important for your mood. Make sure to keep your social engagements even if you don’t feel like leaving your house. You will be glad you did.
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