STOP – BREATHE – REFLECT – CHOOSE

This four step process, outlined in The Wellness Bookby Herbert Benson, MD and Eileen M. Stuart, RN, M.S. is an effective stress management technique easily adapted to manage emotional eating.

What is emotional eating?

Emotional eating is using food as a coping mechanism to manage difficult feelings. It doesn’t necessarily mean satisfying a sweet tooth craving or eating an extra helping of your friend’s baked pasta. The difference is the emotional motivation underlying the urge to eat. For example, do you simply want an extra helping of fantastic tasting food, or do you feel anxious and are desperately trying to calm yourself?

Emotional eating gains momentum by an often frenzied response to overwhelming feelings. Difficult feelings are more easily managed when you’re able to pause andreflect on what you’re experiencing. The following strategy helps you create spacebetween your initial thought, and subsequent behavior, of overeating. You then regain control to make a conscious choice. This helps you manage your emotions in a self-loving way rather than through compulsive overeating which usually leads to self-loathing and guilt.Four Simple Steps

Step 1:  Stop

The moment you recognize the impulse to overeat use a “thought-stopping” technique. This imagery technique acts like the pause button on your television remote control. For example, visualize in your mind a large, red stop sign, or an outstretched hand in a HALT position. Find an image that commands you to stop before overeating. You are creating space between your thoughts and your actions.

Step 2: Breathe

Now, take a few moments and focus your attention on your breathing. This helps to calm your emotions. For some emotions, however, you may need a more structured process to regain control. If so, try this: count each breath up to ten, and repeat that cycle several times. Another strategy is to focus your attention on your right big toe (or any specific body part) for about sixty seconds. You will immediately experience relief as your mind shifts to a neutral state.

Step 3: Reflect

Now, take a moment and ask yourself, “What am I feeling?” and “Why do I want to eat right now?” Are you feeling something difficult and don’t know how to cope? Try to identify that feeling and give it a name. Is it sadness, loneliness, fear, anxiety? Maybe you’re confused about what you’re feeling. That’s OK. Simply reflecting on your experience interrupts the cycle of emotional eating and strengthens inner control.

Step 4: Choose

Now it’s time to choose what to do. An empowering question to ask yourself is, “How do I want to feel one hour from now?” This question helps link your choice with a desired outcome. If you still want to eat, that’s fine. Eat mindfully and with conscious awareness. Sit down at a table that is set with a plate, utensils, a napkin, and even a candle! If you choose to eat, own that choice with confidence. Or, choose from a list of calming or uplifting activities that help you manage your emotions in a self-loving way.

What to choose? Here are some suggestions:  Write in a journal. Call a friend. Take a walk. Color a mandala. Take a bath. Organize a closet. Wash the floor. Pray. Read an inspirational book. Watch a funny movie.
Your thoughts….

What’s on your list?

[Via Caloriecount]

Catholic.org reported that Women over the age of 50 who consume a diet rich in fat face a far greater risk for strokes.”It’s a tremendous increase that is potentially avoidable. What’s bad for the heart is bad for the brain,” Dr. Emil Matarese, stroke chief at St. Mary Medical Center says.

A recent study has found a 30 percent greater risk of stroke among women eating the most trans fat, found commonly in fried foods, crackers and cookies.

Results of a study at the American Stroke Association conference revealed that women who ate the most fat had a 44 percent higher risk of the most common type of stroke compared to those who ate the least. The study involved 87,230 participants in the Women’s Health Initiative.

There were reported 288 strokes in the group of women who consumed the most fat each day (95 grams) versus 249 strokes in the group eating the least fat (25 grams).

The study also found a 30 percent greater risk of stroke among women eating the most trans fat, found commonly in fried foods, crackers and cookies.

Women before menopause traditionally are at a much lower risk for stroke that men of a similar age. After menopause, the risk of stroke rises and the gender advantage disappears.

This has all changed with national obesity rates and increasingly poor diets.

Doctors recommend that more women look at labels to see how much fat is in their food. “This is a simple way that any woman, especially postmenopausal women, can improve their health. Simply avoiding fried foods is a big one,” one researcher says.

The American Heart Association recommends limiting fat to less than 25 to 35 percent of total calories, and trans fat to less than 1 percent.

The average British woman risks her health and looks with a make-up bag four years past its use-by date, researchers say.

Out-of date beauty products can be a magnet for germs but most women have no idea that EU rules mean brands have to state an item’s bathroom shelf life, according to a new poll.

Past their ‘use-by’ point, make-up items carry a risk of irritation and infection due to contamination by bacteria, according to Debenhams, which surveyed 1,000 women.

Around nine in ten did not know make-up comes with a ‘period after opening’ sign – an open pot icon showing the number of months it can be used safely – did not understand the symbol or could not read the often tiny writing. [Source]