10 quick questions for you to answer that will help you understand IF you need to work on your sugar addiction sooner rather than later.
Let’s run this quick quiz and see how many questions you say YES to.
Do you hide your sugar habit? Do you need more and more to satisfy your craving? Do you eat sugary foods even when you’re not hungry? Do you constantly crave sweets? Do you crave salty foods? Do you try to quit sugar but find you have symptoms such as headaches or feeling lethargic for example? Do you use sugar to soothe your mood? Do you know the health consequences of eating too much sugar but do it anyway? Do you go out of your way to get sugar? Do you have feelings of guilt about eating sugar?
Ok, quiz time is over.
How did you get on?
Tot up your total and if you answer yes to 5 or more then you’re invited to join me on this week’s Facebook LIVE and I’ll personally coach you on what to do next!
Do you suddenly feel hungry, stressed and overwhelmed?
Do you crave specifically unhealthy foods? Do you feel guilty or ashamed after eating? Do you feel as though you have to eat immediately? Is your hunger satisfied when you’re full?
Physical hunger won’t make you feel shame about eating food, whereas emotional hunger is often linked with unpleasant emotions.
How to stop eating emotionally?
It can be difficult to stop emotional eating, especially when it’s become a habit over a long period of time. But don’t worry—it’s absolutely possible to address emotional eating and pay attention to your true hunger cues, allowing you to work through your emotions separately.
This will improve your physical and your mental wellbeing, and will be an important step to healing your gut and balancing your hormones.
If you feel hungry, drink water first.
Sometimes you can be dehydrated and confused about hunger sensations.
Wait five minutes before eating when you feel hungry.
Try to identify your emotions before eating. How are you feeling? How do you want to feel? If you are feeling tired, bored, lonely, angry, sad it can be helpful to find another way to sooth other than food.
Have a list of your tools in your toolkit and post it on the fridge. This could be a short walk, legs up the wall, lying down, calling a friend, or listening to your favourite music.
Keep track of your eating habits to identify your triggers.
My clients find it useful to track daily food in the client app – this helps with accountability.
Keep healthy snacks on hand for when you are physically hungry
Things like carrot sticks and hummus or a handful of nuts will help to satisfy true hunger – and if you don’t want to eat them, it’s a sign that you may not be physically hungry,
Incorporate healthy habits into your daily life
Go for walks – anything to get OUT OF THE KITCHEN!
Eat regular well-balanced meals – DON’T SKIP MEALS. This adds to stress.
Get enough sleep and
Connect with friends and family
All these will help to boost your mental health and help you to address your emotional eating.
Triggers such as boredom, sadness and stress can result in overeating—even positive emotions such as excitement and happiness can be a trigger, as well as using food as a reward.
By working to understand why you’re eating emotionally, you’ll be better able to recognise your trigger emotions and be able to actually work through them instead of reaching for food.
If you are struggling with bloating and emotional eating please download the free eBook.
Phone addiction is becoming more and more serious and is not something to be taken lightly. Phone addiction is very real and can make you anxious or cause you to lose focus on things that are so much more important than that Instagram, Facebook, Twitter or WhatsApp update that you checked five seconds ago. Your phone addiction can harm your mental health, personal health, and social relationships, even potentially causing you to fall prey to depression or anxiety.
If you are reading this article, you may have already experienced some anxiety or bad days due to your phone addiction. Do not fear; here are some tips to do a quick, easy phone detox to help curb your phone addiction.
Phone Free Mornings
Resist the urge to check your phone the second you wake up. Get an actual alarm clock to wake you up in the mornings so you have no excuse to touch your phone at all. If you still find it hard to resist the urge to use your phone the first thing in the morning then there are three things that you can do.
Take a few moments after you wake up for some conscious breathing or meditation. Experience the sensations of your body and mind waking up instead of the urge to see what you may have missed.
Immediately start your routine. Get out of bed and keep the momentum going—get dressed, brush your teeth, make breakfast. Starting your day off checking your phone will inevitably set you back from the get-go. Instead, get up, get going, and see what you can accomplish before you ever pick up that phone.
Do not keep your phone at your bedside. Keep it in a closet or drawer that is not within your hand’s reach when you are in your bed.
No phones with family
Make a rule that whenever you are with your family, the phones stay away. So if you go out with your family to dinner, to the mall, or another special activity, do not take your phone with you. Keep use limited during vacations and road trips. Focus on spending quality, uninterrupted time with your family. Plan activities like games or movies that keep everyone occupied and avoiding the “boredom slide” that leads to phone overuse.
There are phone detox apps like “Cheeky” or “Forrest” designed to help wean you off that phone with a specific challenge. “Forrest” lets you set a timer for up to 110 minutes during which you select a little tree. The tree starts to grow from a little seed and in order to successfully grow your tree, you have to leave your phone alone. If you leave that app then your tree dies.
No more notifications
You might be doing well with your phone detox when a notification pops up and you are quickly sucked back in to aimlessly wasting time or checking your phone. Put your phone in airplane mode and turn off or disable pop up notifications for all your apps. Instead, set deliberate times for checking any messages. You control your phone; do not let it control you.
If you would like to learn more about 8 week program TIME TO NOURISH heal your gut, balance your hormones click here