Stress & Hormones

Part of the body’s natural response, when we experience a stressful event, is to release a hormone known as cortisol, which can disrupt our body’s hunger and fullness signals and increase our appetite for high-calorie foods. The next time you feel stressed, try practicing relaxation techniques like yoga, meditation, or deep breathing to regulate cortisol levels instead of going straight for the candy aisle.

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A post shared by Thida Bevington (@thida.bevington)

Emotional Eating

It’s normal to want to seek comfort in times of stress, and one of the easiest ways to do so is through food. Foods that are high in sugar and fat stimulate the brain’s reward center, causing the release of neurotransmitters like dopamine that temporarily make us feel better. Unfortunately, the effect is short-lived, and the inevitable blood sugar crash can quickly lead cortisol levels to spike again. The best way to break this cycle is to replace unhealthy snacks with nutritious alternatives like nuts fruits and veggies.

Mindfulness & Stress Management

In addition to relaxation techniques, mindfulness is one of the best ways to reduce cortisol and tame stress-induced cravings. Mindful eating in particular involves paying close attention to the taste, texture, and aroma of your food as you eat, making it easier to tune into your body’s cues and resist impulsive eating. Regular exercise, sufficient sleep, and a solid social support network can also make a big difference in reducing stress overall.

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A post shared by @theslowhouse_

The post Why Stress Makes Us Crave Unhealthy Foods appeared first on yourdailysportfix.com.

Mindful Eating Reduces Binge Eating

When you eat slower and without distractions, you give your body more time to actually digest the food you’re eating. Because of this, there is an opportunity for your body to let you know when you’re full–preventing a binge.

Mindful Eating Increases Pleasure While Eating

Giving yourself the time to eat slower allows your senses to fully experience what you’re consuming. This means that if you’re eating good food, it’s about to taste even better!

Mindful Eating Lowers Stress

Mindful eating is just another way to practice mindfulness, which is preached by scientists and mental health experts for years now. Mindfulness helps us live in the present moment, which reduces stress levels. So, it’s no surprise that mindful eating has been shown to lower stress as well!

The post Benefits of Mindful Eating appeared first on yourdailysportfix.com.

1. Identify Stress Eating Triggers

The first step to stop stress eating is to identify when you eat junk food or overheat. You can track these patterns with a food journal and you’ll need to figure out the difference between physical hunger and emotional hunger.

2. Ask “Am I Hungry?”

Before you eat, think about if you’re emotionally or physically hungry. When you’re emotionally hungry, you’ll usually reach for junk food and you won’t feel satisfied until you’re uncomfortably full. Physical hunger is more gradual and it’s important to eat healthy foods to fulfill your nutritional needs.

3. Practice Stress Management

After you’ve identified your triggers, you may notice that stress leads to your unhealthy choices. Try identifying your source of stress and to find stress management techniques that work for you. These can include reaching out to a friend, practicing yoga, mindfulness breathing and meditation, exercise, or listening to music.

4. Eat Mindfully

With mindful eating, you become aware of the foods and drinks you’re consuming. Mindful eating is characterized by enjoying each bite, eating without distractions, and choosing healthy foods.

The post Stress Eating? Here’s How to Stop appeared first on yourdailysportfix.com.

Stay Active

Begin your day with a turkey trot or some yoga, or end your meal with a quiet walk outside with your family. All the food we eat makes us tired and it’s our inclination to nap, but exercising after a meal helps aid digestion.

Eat Breakfast

Our first thought when we think about all the calories we will be taking in at our Thanksgiving meal is to compensate by skipping breakfast or lunch. In actuality, this is a bad idea because by the time the turkey lands on the table you’ll be so hungry, which will lead you to overeat.

Choose Your Favorites

It’s hard to avoid all the pies and cakes, so don’t be afraid to indulge in a couple of your favorites. The worst thing you can do is restrict yourself because it almost always leads to binging. Thanksgiving only occurs once a year, so go ahead and enjoy your pecan pie.

Be Mindful of Portions

Thanksgiving food is heavy; the sauces, high fat-entrees, and sugary desserts add up quickly. Be mindful of the ratios of foods you put onto your plates. In general, 1/2 your plate should be vegetables, 1/4 your plate should be proteins, and 1/4 should be whole grains or nutrient-rich carbs.

The post Enjoy Thanksgiving Without Overeating appeared first on yourdailysportfix.com.

Set Aside Meal Time

Use a timer if needed, but make sure you have 20 minutes for your meal and that you are doing nothing else but eating during this time.

Use Your Non-Dominant Hand

It will force you to focus and slow down.

Think About Your Meal

Where do the ingredients come from? How were they produced? How did they end up at the grocery store? What’s the recipe used for cooking it?

Hunger Check

Don’t start eating unless you’re absolutely sure you’re hungry. If you’re not sure, try drinking some water or going on a short walk to see if you’re just thirsty or anxious.

The post Mindful Eating Tips to Improve Your Health appeared first on yourdailysportfix.com.

Stress & Hormones

Part of the body’s natural response, when we experience a stressful event, is to release a hormone known as cortisol, which can disrupt our body’s hunger and fullness signals and increase our appetite for high-calorie foods. The next time you feel stressed, try practicing relaxation techniques like yoga, meditation, or deep breathing to regulate cortisol levels instead of going straight for the candy aisle.

View this post on Instagram

A post shared by Thida Bevington (@thida.bevington)

Emotional Eating

It’s normal to want to seek comfort in times of stress, and one of the easiest ways to do so is through food. Foods that are high in sugar and fat stimulate the brain’s reward center, causing the release of neurotransmitters like dopamine that temporarily make us feel better. Unfortunately, the effect is short-lived, and the inevitable blood sugar crash can quickly lead cortisol levels to spike again. The best way to break this cycle is to replace unhealthy snacks with nutritious alternatives like nuts fruits and veggies.

Mindfulness & Stress Management

In addition to relaxation techniques, mindfulness is one of the best ways to reduce cortisol and tame stress-induced cravings. Mindful eating in particular involves paying close attention to the taste, texture, and aroma of your food as you eat, making it easier to tune into your body’s cues and resist impulsive eating. Regular exercise, sufficient sleep, and a solid social support network can also make a big difference in reducing stress overall.

View this post on Instagram

A post shared by @theslowhouse_

The post Why Stress Makes Us Crave Unhealthy Foods appeared first on yourdailysportfix.com.

Mindful Eating Reduces Binge Eating

When you eat slower and without distractions, you give your body more time to actually digest the food you’re eating. Because of this, there is an opportunity for your body to let you know when you’re full–preventing a binge.

Mindful Eating Increases Pleasure While Eating

Giving yourself the time to eat slower allows your senses to fully experience what you’re consuming. This means that if you’re eating good food, it’s about to taste even better!

Mindful Eating Lowers Stress

Mindful eating is just another way to practice mindfulness, which is preached by scientists and mental health experts for years now. Mindfulness helps us live in the present moment, which reduces stress levels. So, it’s no surprise that mindful eating has been shown to lower stress as well!

The post Benefits of Mindful Eating appeared first on yourdailysportfix.com.

1. Identify Stress Eating Triggers

The first step to stop stress eating is to identify when you eat junk food or overheat. You can track these patterns with a food journal and you’ll need to figure out the difference between physical hunger and emotional hunger.

2. Ask “Am I Hungry?”

Before you eat, think about if you’re emotionally or physically hungry. When you’re emotionally hungry, you’ll usually reach for junk food and you won’t feel satisfied until you’re uncomfortably full. Physical hunger is more gradual and it’s important to eat healthy foods to fulfill your nutritional needs.

3. Practice Stress Management

After you’ve identified your triggers, you may notice that stress leads to your unhealthy choices. Try identifying your source of stress and to find stress management techniques that work for you. These can include reaching out to a friend, practicing yoga, mindfulness breathing and meditation, exercise, or listening to music.

4. Eat Mindfully

With mindful eating, you become aware of the foods and drinks you’re consuming. Mindful eating is characterized by enjoying each bite, eating without distractions, and choosing healthy foods.

The post Stress Eating? Here’s How to Stop appeared first on yourdailysportfix.com.

Stay Active

Begin your day with a turkey trot or some yoga, or end your meal with a quiet walk outside with your family. All the food we eat makes us tired and it’s our inclination to nap, but exercising after a meal helps aid digestion.

Eat Breakfast

Our first thought when we think about all the calories we will be taking in at our Thanksgiving meal is to compensate by skipping breakfast or lunch. In actuality, this is a bad idea because by the time the turkey lands on the table you’ll be so hungry, which will lead you to overeat.

Choose Your Favorites

It’s hard to avoid all the pies and cakes, so don’t be afraid to indulge in a couple of your favorites. The worst thing you can do is restrict yourself because it almost always leads to binging. Thanksgiving only occurs once a year, so go ahead and enjoy your pecan pie.

Be Mindful of Portions

Thanksgiving food is heavy; the sauces, high fat-entrees, and sugary desserts add up quickly. Be mindful of the ratios of foods you put onto your plates. In general, 1/2 your plate should be vegetables, 1/4 your plate should be proteins, and 1/4 should be whole grains or nutrient-rich carbs.

The post Enjoy Thanksgiving Without Overeating appeared first on yourdailysportfix.com.

Set Aside Meal Time

Use a timer if needed, but make sure you have 20 minutes for your meal and that you are doing nothing else but eating during this time.

Use Your Non-Dominant Hand

It will force you to focus and slow down.

Think About Your Meal

Where do the ingredients come from? How were they produced? How did they end up at the grocery store? What’s the recipe used for cooking it?

Hunger Check

Don’t start eating unless you’re absolutely sure you’re hungry. If you’re not sure, try drinking some water or going on a short walk to see if you’re just thirsty or anxious.

The post Mindful Eating Tips to Improve Your Health appeared first on yourdailysportfix.com.