Has your hunger taken over? With the holidays here and things still not back to the norm, our stress levels are through the roof. Unfortunately, this often leads to overeating due to stress. But what about those of us who also eat our feelings. Binge and emotional eating are much more common than you may think. In fact, most people are unaware that emotional eating covers more than just eating when we are sad. Some people overeat when they are stressed (like Lexi Grey) and another really common one is anger.
What’s Really Behind Your Hunger?
We’ve all been there before where we have inhaled food without worrying about the nutrients, deal with cravings, or been guilty of overeating. First things first, let’s clear something up. The difference between overeating and binge eating is that when you binge it is less often and you tend to be ashamed of the act itself. If you fall into this category, I want you to know you are not alone and you have nothing to be ashamed of. More often than not people who binge eat do so because they have put themselves and their bodies at a higher risk of needing to go to one extreme or another. There has to be a way to avoid all this, right? Detoxing naturally and regularly!
Effects of Speed Eating
Today’s hectic pace prevents many of us from living the healthy lifestyle we should be living. When we’re hungry, we too often race through a fast food restaurant or grab something from a machine. Unfortunately, these high-calorie foods have little to no nutrients thus leaving us needing more to get the build materials our bodies need. But a healthy green smoothie is just as quick and easy as either of those options and considerably healthier. Green smoothies are packed with the proteins, vitamins, minerals, and fiber you need to stay satiated longer.
Do You Have A Hair Pin Trigger?
Most people don’t realize that the majority of hunger triggers are activated when we are dehydrated. This effectively confuses our brain and bodies. In the majority of situations throughout your day if you feel hungry you may want to drink more water. Studies have shown that patients who drink a glass of water 1 hour prior to eating lost significantly more weight than those who did not. Smoothies are a great way to hit both hydration and nutrition. Not to mention they are totally on-trend right now: peanut butter and banana smoothies, mango smoothies, blueberry smoothies, and the list goes on. But green smoothies are your best bet for a healthier you. Follow these simple steps to make a green smoothie
Rule #1: Green, Green, and Green
Obviously. But there are so many green ingredients to try! Broccoli is one of the most common and is full of nutrients. Kale is an amazing source of Vitamins A, C, and K and provides a handsome amount of calcium. Throw in some spinach or simple iceberg lettuce. To be filling and long-lasting, smoothies need to have fiber, and these greens provide it.
Rule #2: Time for some Fruits
You can add any fruit you like, but bananas have the perfect texture for creamy smoothies. The best ones are those overripe ones on your counter, the ones with the brown spots that you don’t want to throw away yet, but don’t really want to eat.
Rule #3: Minerals
Simple mineral salt is a perfect addition to your smoothie. Professional bakers use mineral salt in order to enhance the taste of their food. Similarly, a pinch of mineral salt improves the taste of your smoothie and helps your body better absorb its nutrients.
Rule #4: Water
A little water in your smoothie lends it the perfect consistency and helps sneak in a little more water for your daily intake (we all need to drink more water!). Don’t be afraid to try out new things. Do not just stick to one recipe; a creative approach to healthy eating ensures long-term change. Cheers to a lifetime of being healthy. Personally, I love to add probiotics to my smoothies. It is a great way to prep your digestive track and set you up for success.
More Than Just Fluids
Not everyone can live off of smoothies alone. Smoothies are a great option for something quick and easy. But make sure that you are adding additional options to your daily routine. If you are going to do a smoothie-only detox I would suggest to set it up as a 3-week situation. Week 1 should be just smoothies. Where week 2 you will add in one regular meal, and week 3 is 2 regular meals a day. This is a great way to ease your body into detox and help reset your body’s hormones naturally. An added benefit to detoxing regularly is that a side effect is that it helps you achieve a healthy weight and maintain it.
Variety Is The Spice Of Life
It is important to note that most people who binge eat tend to do so because they are on a highly restrictive diet. When it comes to nutrition you want to keep as much variety as possible. This helps to keep things interesting and exciting for you and your taste buds. Each food we eat contains different nutrients that our bodies need to have access to if they are to function at their best ability. By resorting to eating just chicken, white rice, and broccoli we are leaving holes in our nutritional needs. If this need goes unfulfilled long enough. Our bodies will go into survival mode and overeat the foods high in the nutrients we have been neglecting. Keep in mind that we often get the signals mixed up for example if we are craving chocolate it means we are missing magnesium and should reach for some nuts.
Keep It Balanced
At the end of the day, it is all about having and keeping a balance. If you are struggling with binge eating or emotional eating it can really help to have someone to talk to. The best way to prevent it from reoccurring is to identify what is the root cause behind the eating. While for most it is a nutritional loss for others it may be something more psychological. If you would like to have someone help you sift through and help determine what is causing your episodes please feel free to contact me. Here is a great recipe to help keep you happy, healthy, and full!
Pumpkin Crinkle Cookies
Gluten Free Vegan Serves 36 Cookies
- 2 Cups Coconut Flour
- ¼ Cup Almond Flour
- 1 tsp Baking Powder
- ¼ tsp Baking Soda
- 2 tsp Pumpkin Pie Spice
- ¾ tsp Sea Salt
- 1 Cup Packed Splenda Brown Sugar
- ½ Cup Coconut Sugar
- ¾ Cup Vanilla Cashew Yogurt
- ½ Cup Canned Pumpkin Puree
- 1 tsp Pure Vanilla
- 4 Tbsp Vegan Butter Melted and Cooled
- ⅔ Cup Coconut Sugar (For Rolling)
- 1 Cup Powdered Coconut Sugar (For Rolling)
Preheat the oven to 325 degrees F. Line 2 cookie sheets with parchment paper or silicone mats. Melt butter and set aside to cool. In a medium mixing bowl combine flour, baking soda, baking powder, salt, and pumpkin pie spice. In a large mixing bowl, mix together brown sugar, ½ cup coconut sugar, yogurt, pumpkin, and vanilla until smooth. Add in butter and mix until combined. Fold in dry ingredients slowly until no dry ingredients remain visible. Let chill in the refrigerator for 10 minutes.
While the dough is resting, place ⅔ cup of coconut sugar into a shallow bowl. Place the powdered sugar into another bowl. Scoop out 1 Tbsp of dough and roll it into the sugar until covered. Place dough into hand and roll into a ball. Take the dough ball and roll it into the powdered sugar until covered. Remove sugared dough from bowl and onto baking sheet at least 2-inches apart. Continue with the remaining dough until gone. Bake for 14 minutes or until they are puffy and cracks have formed. Remove and let cool for 10 minutes prior to transferring them to a wire rack to cool completely.
Need A Hand?
A happy and healthy life is closer than you may think. Our health is something that we all have to deal with daily, and when we don’t feel our best, it shows. If you are tired of just making it through your day then you NEED to start investing in your health today! You are not alone on this journey. If you ever need any help I am always here to do just that. Even if it is something as small as just acting as a sounding board. Do you have any questions or concerns I can help you with? Feel free to contact me directly at [email protected] or you can even book a one-on-one call with me. Be sure to subscribe to gain access to tons of free goodies and check back daily for more great recipes and information!