Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness

220// I’m eating and I don’t know why. Am I hungry or am I eating due to habit? Sound like you?

One of the most common challenges I hear from women is eating when they are not sure if they are actually hungry. Sometimes it can be a true physical hunger but much of the time the eating can be disguised as an outlet for something else. You may be triggered by an emotion such as boredom, stress, or discomfort that you are trying to escape or perhaps an environment that makes you feel uncomfortable. Eating out of habit - may happen at night - as it is often the time of day that we are able to disconnect from our day and finally get the time to exhale or hang out with our loved ones. 

How do you know if you are eating out of habit or hunger?
If you are eating out of habit, you likely want a very specific kind of food. Only sweet or salty food will help the craving subside. An apple will not do!

If you are eating because of true hunger, you are experiencing symptoms of hunger and only eating will help that feeling subside. 

It’s important to differentiate the reason WHY you are eating - so that you can come up with solutions that work for you – so that you can achieve the health goals you desire and maintain them for the long-term. 

What are some useful solutions?

If you are eating out of habit - look at what emotions or triggers that are happening during your day.

• Are you stressed, bored, uncomfortable or tired? 
• Do you just want to get comfortable and kick your feet up after a long day?
• Are you hanging out with your loved one after the kids are finally in bed?

It’s important to know the trigger so that you can interrupt the behavior.

if you are eating out of true physical hunger - Eat!!! But it’s also helpful to look at other factors too like:

• The composition of your meals
• Exercising too much

Listen to more solutions in today’s podcast episode. 

 

I also created a tip sheet for this episode. Grab it below. 

https://drive.google.com/file/d/1DcWdTaC8Zrva28ZSGv2UvwNbHk5eqpi_/view?usp=sharing

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 Five simple things you can do today to keep yourself healthy for tomorrow? As we age, our health and well-being become a bigger focus in our life. You may be worried that it's too late. But there is still hope!!! Discover the health changes you can make today to preserve your health for tomorrow. 

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Keywords:  motivate, self-care, tips, taking care of yourself  

 

219// Life is too hard to be standing in your own way!

218//: Are you body shaming yourself or others?

Episode description: 

In today’s episode we talk about body shaming - self-criticism of your body or someone else’s - in relation to a recent experience I had in which body shaming led me into a shame spiral. Some examples of body shaming include: “I’m so fat; I hate my fill in the blank; I feel so fat today”, and “I shouldn’t have eaten that.”

Research shows that women have as many as 13 negative thoughts per day about their body, with 91% of women being overall dissatisfied with their bodies. 

We talk about some of the negative impacts such as decreased self-esteem, anxiety and depression, as well as disordered eating and body dysmorphia.

So what works to help decrease body shaming? I honestly don’t know what would work for you.  What I do know is that working with my therapist, reading and learning about the topic, and a lot of practice seemed to help. Rethinking how I used and followed on social media also helped normalize my feelings about my body. Some helpful IG accounts included: 

• Bodypositivememes 
• Thebodypositive 
• I_weigh 
• Bodyimagewithbri 
• Alissarumseyrd 
• dietitiananna 
• yrfatfriend

Some books that may help you. 

• Body Positivity: Connie Sobczak: embody: Learning to Love Your Unique Body (and quiet that critical voice!) 
• Body Neutrality: Anne Poirier: The Body Joyful - Shaping Perspectives 
• The body is not an apology - Sonya Renee Taylor
• You just need to lose weight and What we don’t talk about when we talk about fat - Aubrey Gordon

If you are just starting on the body love journey, body neutrality may be the place to start. 

However, if all of this seems too overwhelming for you today - perhaps start with this video about self-love

 https://www.youtube.com/watch?v=mAflHLM9Qrc.

Other Helpful Resources include: 

Body Shaming - HelpGuide.org

Body dysmorphic disorder - Symptoms and causes - Mayo Clinic

11 Facts About Body Image | DoSomething.org

https://wholehealthempowermentproject.podbean.com/e/hating-your-body-let-s-talk-about-two-movements-that-may-help-you-body-positivity-and-body-neutrality/

 https://www.youtube.com/watch?v=mAflHLM9Qrc - Embracing Your Critical Voice: The Gateway To Self-Love | Connie Sobczak

https://thebodypositive.org 

5 Steps to Body Neutrality | National Eating Disorders Association

 

Grab your FREEBIE BELOW  

 Five simple things you can do today to keep yourself healthy for tomorrow? As we age, our health and well-being become a bigger focus in our life. You may be worried that it's too late. But there is still hope!!! Discover the health changes you can make today to preserve your health for tomorrow. 

https://upbeat-hustler-2294.ck.page/06d0e2ccf9 

Where can you find us?   

https://triciard.com/   

https://www.instagram.com/wholehealthempower/   

https://www.facebook.com/groups/wholehealthempower   

Keywords:  motivate, self-care, tips, taking care of yourself