Happy Thanksgiving! I’m especially thankful this year for God sending exceptional people to work with me in expanding my reach to help people change their lives with right nutritional information. It’s always been my God given passion to help as many people in as many ways as possible. I actually wrote that in my graduation year book. Also, I am thankful that God has created awareness in me that He is truly in all of the details of life (Proverbs 16:33). Since He created the heavens and the earth He can surely orchestrate all things in our lives for the good as we remain positive to Him. Having this awareness takes the stress, burden, and worry out of life’s situations as all is cast on Him. He really does put the right people in our lives at the right time. J
Upcoming events: I’m very excited to have been given the opportunity to be on Cornerstone Television participating on the Real Life show in January 2017. It will air on January 11th. Also in January I’ll be doing some Biz Burgh Shows on WORD FM at 101.5 on the FM dial. I’ll be giving you the times in the next blog.
5 Ways to Avoid Stress Eating for the Holidays
Have you noticed that when you stress eat it’s never by eating two pounds of asparagus. Stress eating is always eating carbohydrates. Unfortunately eating carbohydrates (sugars) begets eating more carbohydrates. It’s a vicious cycle. I know you know you should stop this cycle but you probably are thinking it’s easier said than done. Here’s the good news! You CAN break free of stress eating. I’ll tell how easily you can put a stop to the stressed out eating over the holidays.
Why do you stress eat over the holidays? On top of your already hectic schedule during the holidays you are adding on :
- Extra cooking time
- Social events
- More time spent with friends and family
The bottom line is by adding the above to your schedule means you:
- Have less time to cook healthy meals
- Are getting less sleep
- Are experiencing lower energy
These preceding three things are a recipe for stress eating.
Important reasons to stopping stress eating
- Stress eating causes havoc on your blood sugar which can set you up for insulin resistance and diabetes.
- Stress eating adds most of the weight gain in your abdominal area. This contributes to inflammation in your body that compromises your immune system. Abdominal fat is associated with high blood pressure, stroke, heart disease, adrenal fatigue, and many types of cancers.
- The added carbohydrate foods you are eating from refined carbohydrates like cookies, cakes, chocolate, and processed snacks feed the yeast that are in your intestinal tract. This can contribute to digestive problems like yeast infections, Irritable Bowel Syndrome, gas, bloating, constipation, diarrhea and leaky gut.
Breaking the holiday stress eating cycle
It is of the utmost importance to break the stress eating cycle for your health. In reality the quality of your life and longevity depends on it. By implementing the following 5 strategies you can overcome stress eating for the holidays:
- Prepare, prepare, and again I say be prepared. Have salads premade in advance for at least 3 days. Keep washed organic baby carrots, green peppers, and celery on hand for quick snacking. Humus is a great low calorie dip for vegies. Keep it simple. You don’t have to spend hours making snacks. Just make sure you have plenty of raw and cooked vegies readily available so you don’t grab the first junk food you see.
- No skipping meals. Intense hunger can and usually does trigger overconsumption of calories. If you are too busy to have a meal, snack on protein foods. Keep hard-boiled eggs in the refrigerator. Have a handful of nuts, sunflower, or pumpkin seeds as a snack. Keep healthy lunch meats on hand. Hormel and other companies have lunch meats without additives or preservatives. For a quick snack wrap a piece of romaine lettuce around a piece of lunch meat. A protein snack will curb your cravings longer than any other type of food.
- Don’t skip getting enough restful sleep. Proper sleep is critical for appetite regulation, building muscle, and burning fat while you sleep. The average adult needs between 7-9 hours of quality sleep per night. Fatigue and sleep deprivation lead to carbohydrate cravings. Your satiety hormones are halted when you are tired. Your body wants energy when it is tired. Carbohydrates give the quickest release of energy. Because carbohydrates (especially sugar) are converted rapidly to glucose you initially get a burst of energy. This is quickly followed by an energy crash which causes you to want to eat more sugar. This is one way the carbohydrate addiction cycle begins. There is no pill, potion, lotion, or medication that can take the place of restful sleep. Arrange your schedule to make sleep a priority. This is vital!
- Drink enough water. Every system, organ, and cell in your body needs water to remove wastes, bring nutrients and oxygen to the cells, aid in digestion and maintain normal metabolism. In addition, many people mistake thirst for hunger. The part of your brain that sends hunger signals also send thirst signals. The problem is you can’t tell the difference between them. Therefore, what may seem like a craving could be a thirst signal. In general you should drink one half your body weight in ounces. Example, if you weigh 200 pounds you need 100 ounces of water daily. Never drink more than one gallon of water daily (128 ounces). Water intake requirements differ for pregnancy and specific diseases.
- Make time to exercise. Exercise counteracts stress and cravings by releasing endorphins and elevating serotonin. These are the chemicals that produce calm, feel-good feelings, and stimulate natural anti-depressant affects. Create a schedule to exercise a minimum of three days per week and stick to it.
Check out my recipes for your next yumfest!
- 1 cup chopped onions
- 1 cup chopped celery
- 1 carrot chopped
- 3 garlic cloves minced
- 4 cups cooked butternut squash
- 1 cup diced potatoes
- 1 quart chicken stock
- Add all ingredients except butternut squash.
- Boil 15 minutes or until potatoes are soft.
- Add butternut squash and boil on low heat for an additional 15 minutes.
- Blend in batches until smooth.
- 2 eggs
- 2 egg yolks
- 15 oz. pumpkin puree
- ½ cup almond or coconut milk
- ½ cup ricotta
- ½ tsp. salt
- 2 tsp. vanilla
- ½ cup Truvia
- 1/8 tsp. nutmeg
- ½ tsp. cinnamon
- Butter to coat ramekins
- Preheat oven to 350 degrees.
- Separate yolks from two eggs and beat egg whites until frothy.
- Mix all remaining ingredients with egg whites and beat 15 seconds.
- Coat six ramekin or oven safe small bowls with butter or oil.
- Pour ingredients into ramekins.
- Bake 40 minutes or until a fork comes out clean.