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6 steps to happiness in motherhood

Boosting Your Happiness - 6 Step Happiness Method

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Step 2 - Resources
For Boosting Health & Vitality

Additional Weight Loss & Healthy Living Resources

BONUS SUPPORT RESOURCES

Eating out at Restaurants

One of the easiest ways to ‘slip up’ when trying to eat healthy foods is simply by eating take away or restaurant foods that are high in fat. Below you’ll find guides to eating out when experiencing different cuisines. If you try to keep to the lower fat (recommended) foods, you’ll be able to enjoy your dining experiences rather than feel guilty once the night is over.

Emotional Eating and RDA Support

How To Curb Emotional Eating

From an early age people are reinforced into thinking their behaviours will result in specific outcomes (behavioural or emotional). Babies quickly learn that when they cry they will be fed, or hugged or sometimes even punished with either physical or mental abuse. The human brain quickly learns to make associations and connections between positive and negative experiences and thus to seek out behaviours that will quickly result in pleasure. For instance, children learn that temper tantrums will result in the pleasure of receiving a toy, or the displeasure of receiving a smack from a parent.

These associations develop very quickly and if not extinguished early on can persist throughout adulthood. For example, if every time you feel depressed you crave chocolate for comfort and each time you feel these cravings you decide to ignore the cravings and have a piece of fruit instead, eventually you will distinguish your cravings. However, if you sometimes give in to these cravings, maybe once last month and three times this month (e.g. there is no rule to say when you will enjoy the chocolate), your brain will quickly learn that if it persists, eventually you will give in to its desires.

Mood Management

In order to overcome emotional eating you must first become aware of the netagive moods that trigger an overeating episode. According to Dr Thayer (site), emotional eating is closely linked with feelings of tension and tiredness. When you feel these two emotions simultaneously, you’re more like to engage in emotional eating behaviours.

Recognising mild tension

Mild tension is often overlooked when you feel overworked and have to continuously meet tight deadlines. The first step in tackling emotional eating is to keep track of your energy levels and the way you respond as a result of your emotional states.

Emotional eating triggers

Open the link above and save it to your computer so you can edit it at any time. Then record your energy levels, where you were at the time of eating and when you felt hungry for three consecutive days for two weeks. At the end of the exercise you will notice certain patterns arising which will give you a good indication of your emotional eating triggers.

What to do next

Now that you’ve recognised the triggers that lead to emotional eating you can start to catch yourself during times when you know you’re more likely to fall into bad habits.

Learn all about emotional eating

In doing so, you can prevent yourself from falling into bad habits. Below you will find articles on various aspects of emotional eating, as well as reviews and highlights of recent research studies into this area.

Beginnings of Emotional Eating

Exploring Emotional Eating

Why Emotional Eating is Bad For You

Combatting Emotional Eating

Food and Emotional Eating

 

Your Recommended Daily Food Allowance Guide

The table below provides you with a guide of the Recommended Daily Allowance (RDA) and Adequate Intake (AI) for calories, protein, carbohydrates, fat and fibre for relatively healthy, active individuals ranging from age 9 to over 50 years in age.

The ‘RDA’ reflects the average daily amount of these nutrients required to meet the needs of most healthy people. The ‘AI’ is a less accurate measure used when there is insufficient scientific evidence to set an RDA. The most important thing to remember is that to lose weight you have to consume less energy than you burn in exercise.

To give you an idea of how much activity you need to undertake to burn sufficient calories, refer this Table: Dietary Reference Intakes (DRI) of calories, protein, carbohydrates, fat and fibre for physically

recommended daily allowance