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Release the guilt, release the weight!We’ve all been there: you grab the extra cookie (or two), you have the second helping of pie, you go back for just “one more” nibble. Then, the guilt, the shame, and the anger at your actions sets in.  We are human. Cravings happen because things like sugar, salt, alcohol, and even fat have addictive qualities which sometimes makes resisting temptation biochemically impossible.
I’m encouraging you today to release that guilt. In turn, release stressing about future temptations before they happen too. If we have guilty, stressful, or shameful emotions surrounding food and during digestion, the stress hormones and the enzymes needed to process the food are out of balance. The brain/body connection is real. If we eat quickly, unconsciously, and overload our bellies, then top it off with emotional distress, guilt and worry, it’s a worse combination than you can imagine.
Eat slower. Chew completely. Drink more water. If you happen to over-indulge, make a point to wash your hands of it as soon as possible. Tell yourself something positive, move on, and get busy doing something healthy and productive. Quiet your mind as best as you can by meditating, praying, calling a positive friend, reading something good, taking a walk, enjoying nature, or simply turning on some good music. Throw away leftovers that you know you’ve had enough of and don’t need anymore. Out of sight, out of mind.
Stress on the brain and body can actually hold you back from losing weight. Just move on and know that you are in control, and way stronger than you think!

 

Blood Sugar Balance and StressNext time you lash out at someone, feel irrationally fearful, or simply overreact in a somewhat stressful situation, be sure to check in with yourself on what you’ve eaten the last hour or two.

When we don’t eat regular meals and snacks, we go into “fasting” mode, which depletes the brain from receiving glucose. This can cause many symptoms ranging mild to concerning, namely, an increase in panic attacks, moodiness, anger and fear. Stress hormones are released, and until we eat and hydrate again, we may be in an “angry” and more stressed state. Additionally, we tend to overeat, and eat sugary items when our blood sugar does get too low, to compensate for the empty, listless “starved” feeling. This in turn leads to weight gain, digestive unrest, poor sleep, and eventually can lead to diabetes. Hence, we ride the “blood sugar roller coaster”, creating more stress on our brains and bodies.

Food should fuel the body, in small amounts, frequently through the day, about every 2-3 hours. This doesn’t mean eat a huge meal six times daily, but think of the following “power snacks” as something to consider daily to avoid overreacting, and feeling blue or angry. 

* apple with almond butter
* hard-boiled egg
* blueberries
* 1/4 cup raw nuts
* handful of rice crackers with 1/3 cup hummus
* half an avocado
* raw vegetables
* 2-3 slices nitrate-free/organic turkey

Lean protein and healthy fats can stave sugar cravings, and help “ground” carbohydrate effects on the body.  Don’t leave home empty-handed and unprepared. You don’t want people to see you “angry” when you’re really just hungry…