7 Tips To Get You Through Thanksgiving if You Are An Emotional Eater or Binger

 

I was always my worst self on Thanksgiving. Or any day dedicated to food really.

It used to be a free for all for me. I would binge and purge like 10 times that day. Maybe more. Not only was I stressed but I was wickedly insecure, caring about everyones opinions and over analyzing every. single. word. I. said. which led to the compulsive over eating… I just didnt know how to eat normally or be around food without it sending me off the deeeeeeep end.

So if you can relate then these tips are for you.

n u m b e r 1. 

Focus on the amazing people in your life that you get to spend time with. Talk with those humans, get out of your head, be present, get connected to them. Take the focus off of yourself and the food.

n u m b e r 2. 

Eat breakfast and lunch. Don’t skip meals knowing you’re having a big dinner… that does not set you up for success biologically, mentally or emotionally. In this post I talk about the biological side of it and how you can manage your appetite and blood sugar to decrease the chances of a binge. Emotionally and mentally, skipping meals is a way to actually anticipate and create space for the binging and over eating. Mitigate that by treating it like any other day.

n u m b e r 3.

Truly enjoy every bite of food… what does it smell like, taste like, look like. slow down if ya need too and check in. If you slow down enough to ejoy each bite, you will eat slower, enjoy it more, and sense your internal cues of satiety.

n u m b e r 4.

Dont beat yourself up for eating too much food or having dessert. Allow it to be a complete experience instead of it meaning you have to restrict or only eat salad, or workout extra hard for the next week. Have some pie and then be done with it. it means nothing except that you had some pie. no biggie. Often we eat unhealthy and then take that experience with us on to the next experience and make it mean more then it is. The extra shame and guilt has no value nor is it productive. Enjoy the meal and then put a period (.) at the end of it.

n u m b e r 5.

Move your body, go for a walk or a hike to help with digestion, stress and because it feels GOOD not because you “should.”

n u m b e r 6.

Practice gratitude and give thanks. It’s hard to be stressed and grateful at the same time.  

n u m b e r 7.

Trust your built in body wisdom and intuition about foods. If you know a certain food doesn’t agree with you, honor that. Don’t let the pressure of others or the holiday stop you from doing you. But if you want that food then eat it and enjoy it. DO YOU! I know that around the holidays our family and friends can push us to eat or make comments about our bodies or what’s on our plate. Remember that you have every right to stand in your power and do what you know is best for you.

lots of love, HAPPY THANKSGIVING. I am always here if you need support.

You got this, sista.

xo, C

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Easy Spiced Lentil Soup

Well if it isn’t just a big ol’ bowl of cozy right up in there.

I can basically see my boyfriends eyes roll and hear him tell me I am such a weirdo for writing that sentence above. But ya know what? I don’t care. This whole writing in the way that I talk thing has made writing so much more fun. And one of my closest girlfriends called me the other day and told me that she is loving my blog lately because she can “literally hear me” through my writing.

I think that’s pretty dope. Because it was realllllly intentional.

I was listening to a Skinny Confidential podcast and it was all about finding your voice and how important that is for building community in the online space. Lauryn said that all that really means is to write the way you talk.

Since then I have made a conscious effort to not sound so perfect and put together…. to just write the way I speak in person. That’s why there are so many curse words now. Sorry mom.

But what is easier for me then to sling the F word around is making soup. That is part of the appeal, atleast for me any way.

Generally, all that is required is some chopping and then tossing everything in a pot. Other meals have complex steps or cooking techniques but not soup. Soup is simple, straight to the point. Sometimes thats all we need from our food.

I served this along side some quinoa, kale and micro greens. It kept well in the fridge for a week and would freeze well if you wanted to bulk cook it and save some for later.

xo C

simple spiced lentil soup 

INGREDIENTS:

¼ cup avocado or coconut oil

1 medium onion, chopped

2 carrots, chopped

4-5 garlic cloves, minced

2 tsp ground cumin

1 1/2 tsp curry powder

½ tsp fresh thyme

1 28-ounces can tomatoes

1 cup brown lentils

6 cups vegetable broth

pink salt

Pinch red pepper flakes

black pepper

1 1/2 cup chopped kale

Juice of 1 lemon, to taste optional

3-5 drops stevia optional

DIRECTIONS:

Warm the coconut oil in a large pot over medium heat.

Once the oil is hot add the onion and carrot and cook until the onion has softened, about 5 mins.

Add the garlic, cumin, curry powder and thyme.

Stir for 30 secs. Pour in the tomatoes and cook for a few more minutes, stirring often.

Pour in the lentils and broth. Add salt and red pepper flakes and black pepper. bring to a boil, reduce heat to a simmer. Cook for 30 minutes.

Transfer 2 cups of the soup to a blender. Blend and then pour back in soup. Add kale. Add lemon juice and stevia if using. Taste and adjust seasonings. boom.

inspired and adapted by the lovely cookieandkate.com

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Creating Healthy Boundaries around Health and Food With Brandilyn Tebo


This post is for those that know their relationship with food and health could use some work.

I teamed up with Brandilyn Tebo, transformative af Life Coach to help you create healthy boundaries with food and health.

We want to describe what is “normal” and “not normal” in this area. And give you some tips to transform your relationship to food and health

Both of us are eating disorder survivors and have been on a swinging pendulum of obsessively healthy to no holds back, eating any and everything in sight. We want to help you find a healthy balance. SO without further ado lets dive in.

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Bio-hack your Appetite to Stop Overeating at Night and Lose Weight


Alright lady loves! and Fellas if you are reading 🙂

Today we are going to be talking about one of my favorite topics. Breaking the binge cycle with nutrition.

My girlfriend Tristan From Honest To Goodness Health helps me break it down in the video and throughout this post she will be quoted. In the video we dive into a Q&A with the audience since this is from a n Instagram and Facebook LIVE, but the bulk of the information is in the first 20 minutes.

As a health coach and holistic nutritionist I look at not only the nutritional element and what we are eating, but also the emotional connection to food and the beliefs and ways of being that get us stuck in food prison.

But today we are just going to be focusing on the nutritional side.

If you know that binging for you is not massively emotional, or rooted in an eating disorder then it is likely due to the way you are eating. What, when and how we eat effects our biology and trying to fight our biology is often a losing battle.

Our biology wants to keep us alive. Its our body’s job. And if you are not eating balanced meals your biology gets a little twisted.

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Constantly Wishing I looked Like Someone Else (Reader Letter)

Hi babes,

I am coming at you today from my bed, boom. Do any of you remember Dear Sugar, that relationship coloumn by Cheryl Strayed?

God, I LOVED that. I still go back and read them from time to time if I am having a relationship lull or feeling sad  or need some inspiration or whatever.

I want to share with you letters or DM’s that I get from you guys and respond to them, much like Dear Sugar. I will share these letters with permission of the writer and of course it wil be confidential. But I believe that it will help so many of us dealing with a less then stellar relationship with food, body and ourselves.

As women, we have the gift of gab and talking about (or in this case reading) about can really help kick start the healing.

So without further ado, here is DM numero uno:

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Knowledge Isn’t Power

Well hey, hi, hello!

Today I am sharing a kind of radical out there idea. Something I’ve been thinking about for a while now.

I was completely on the fence about sharing it but the thing about being on the fence is that after a while it starts to hurt. You just have to pick a side so you don’t continue to have fence up your ass.

So I just said F it. I am gunna go for it.

It’s the new red hair I swear.

But a little warning before I dive in. It’s a bit of a tough love kind of post. Just know I am coming from a good place, relating to you as powerful and whole. Not in need of fixing. This post is supposed to put you in a state of inquiry.

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This Product is the Reason I Have Not Been Sick in 7 YEARS.

Hey girl hey!

You know when you just begin to feel like you are getting sick? On the verge as they say. You might have a tinge in your throat or feel a little sluggish. Maybe you feel congested or have a heaviness in your chest when you cough?

You know the feeling.

It sucks knowing that there is a good chance you are going to wake up tomorrow and feel even worse. I hate that.

But what if I told you that in the last 7 years I have never moved passed being on the verge to getting full blown sick…, would you believe me?

(Also ignore my crappy manicure. I know I am due)

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15 Minute Marinara Sauce

Hi Franzzz!

Today I have a super quick and fun recipe for you.

Its a 15 minute marinara sauce for a lazy fancy meal and it is right up this girls alley. I just don’t always have the time or desire to spend all day in the kitchen whipping up something or letting a sauce simmer.

Not only has it been really warm in LA the past two weeks and leaving the stove on makes the house hotter, I have been consciously aware of the utlities bills. Letting a sauce simmer on the stove all afternoon would just rack up a higher gas bill and well I am just not made of money. So this quick sauce saves time and dollar dollar bills ya’ll.

I can get down with that.

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Emotionally Full vs Physcially Full From Food

 

As you know, I lived in a diet mentality and dealt with an eating disorder for 10 years and it was a real fucking ordeal.

Every day for a decade my mind was consumed by the thought of food, calories, weight and the way I looked. The insecurity, self-doubt, depression, shame, loneliness, the hunger; physical and emotional.

It screws with you.

When your first and last thought of the day is what you ate, what you didn’t eat or should you eat at all for that extended period of time, it’s damn near impossible to know peace, joy, freedom, love or happiness.

It’s a self-inflicted food prison with no window to the outside. 

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