Are you always hungry? (Part Two: Emotions) 

Hey guys!

Today I want to talk about emotional eating as part two to this post. This is so hard to overcome because you have to look beyond food. I can’t tell you how to fix it. This is a time to start that journey to get to know and love yourself. Howvever, I wanted to talk about some tips and appetite vs. hunger.

I am NEVER one to say restrict your hunger, ever ever ever. There are some people though who still struggle with appetite vs hunger. Hunger is that human drive that you need food. Your body is hungry and needs fuel to keep on. This should never be ignored, IMO. On the other hand there is appetite. Appetite is that desire to eat for usually other reasons. Someone brings food to the office and you get a smell of something delicious and then you want food. Your around people eating candy and then you want food. That’s appetite. Sometimes the fun to give in to appetite and I don’t think it should be ignored either. Sometimes though learning to ask yourself “do I really want/need food now” is helpful. Learning to discover WHY you are eating before just eating every good smelling thing. Sometimes the answer is I’m hungry or I want to enjoy company but sometimes the answer is I don’t know why I’m eating.

So moving on here are some tips to help when you can’t stop eating for reasons that aren’t physical. Please don’t use these to restrict when your hungry👍🏼.

1. Eat healthier options: If you’re still really struggling this is definitely going to be the best option. Try and keep trigger foods out of the house (until you feel more balanced) and bring in things to munch on when those feelings arise. Have carrots, salsa, air popped popcorn, apples, rice cakes, etc. Things that are light and healthy as a transition period while your trying to work on emotions.

2. Go run an errand: This can really help. Go to the bank, the store, wherever. Just go run a quick errand and you’ll probably be less munchy when you get back. If you’re still hungry eat a healthy snack.

3. Go on social media: AKA the perfect way to kill time. 😜

4. Call someone: Sounds clique but it works. You don’t have to tell them why you’re calling just catch up, ask about them.

5. Write: I LOVE writing…books, songs, journaling. Escape into a new world for a bit.

If this is something you struggle with I highly recommend The Body Book by Cameron Diaz. Don’t judge because a celeb wrote it, haha, it’s a GREAT book!

From my friend at randemoss.com, another GREAT resource!👌🏼

I hope this helps! Have a great day😊 ~ Aubrey

Do you or have you struggled with thise? What helped/helps you?

How to Not Feel Restricted on a Healthy Lifestlye. 

I talked about how to make a diet your own here and today I wanted to follow it up with tips on how to not feel restricted on a healthy lifestyle.

When you follow a specific boring plan it can definitely feel restricting. Some people fall off and now some people go it IIFYM which is okay, but some people don’t want to eat processed foods and then counting macros becomes a lot of work. That is where, hopefully, some of these tips come in to help out:

1. Add Super foods: You’d be amazed at the difference this can make it making your healthy lifestyle more fun. The only thing is only if super foods are in your budget at the moment, you can get good deals though. It can easily transform your berry smoothie into acai bowl or your normal apple at lunch to a handful of delicious mulberries. I love doing this with my diet all the time.

2. Add Toppings: Instead of drinking your green drink put it in a bowl and add coconut flour, coconut shreds, and dried fruit. BOOM! If your doing a “boring” salad every day add toppings or make your dressing. It really makes it all so much better.

3. (Sweet tooth People) Don’t be afraid to make your meals dessert. Instead of having tofu and broccoli, make a tofu chocolate pudding with cucumber slices for dipping or instead of a salad with a tomato based dressing make your salad with greens, dried and fresh fruit with a mango based dressing.

4. (Savory People) Keep spices on hand. Take your steamed veggies add nutritional yeast, garlic, and real salt. Bam, pizza veggies. Instead of fruit based smoothies, make creamy veggie soups like cucumber avocado soup or tomato soup with hemp seeds and chia seeds.

5. Make Subsitutes: You can google and find a substitute for anything. Banana ice cream vs. Regular Ice cream, Mulberry Blueberry vs. Regular cereal, and so on. So many great ideas.

Don’t forget the enter the giveaway: here.

I hope this helps you stay on your journey!
Be kind to yourselves,

❤ Aubrey

10 Tips for IBS

Someone on my instagram was talking about their struggle with IBS and I wanted to give my top ten tips to help. 

There is two types IBS-D(diarrhea) and IBS-C (constipation). So I will be making those differences for each point. This post will be similar to my post on gastropersis but I wanted to give it its own post. 

1. Watch your stress levels around food! IBS is largely triggered by stress, so stressing over what/how/when you should eat will make it largely worse. Practice praying before a meal, light a candle, listen to music, if you’re eating a food you think is “off plan” “unhealthy” or “to high calorie” then find the benefits of that food and use it as an affirmation of sorts. 

2. Avoid dairy best you can. If you can’t for any which reason, try using Bulgarian yogurt or Kiefer (both have a lot of probiotics). 

3. Take a probiotic. This is honestly the best thing. You can add raw sauerkraut too. The best one is a strain know as Saccharonyces Boullardii which goes straight to our small intestine which is where 95% of digestion takes place.  

4. For IBS-D try adding carob to your diet. It helps regulate digestion. 

5. For IBS-C try adding health force movement formula. It works.  Follow the instructions. This is great at all times but especially during a flare.  

6. Avoid artificial sweetners!!! Eat the real food. 

7. Try add raw honey/apple cider vinegar/dash cayenne tonics to your day. 

8. This comes from Chinese medicine, try chewing fennel seeds before your meals. I know this tastes bad but it helps. 

9. Drink enough water throughout the day! Don’t chug but make sure your getting enough. Set goals and add a little more everyday. If you hate water try flavoring it.  

10. Lastly see a GI specialist and make sure it’s not something more severe. This is so important and worth the money.  They can give you more tips too based on your unique situation.  

I sincerely hope these help. 

❤️~Aubrey

Water Recipes And Health Benefits!

Hey so today I’m doing a post on hydration! I talk about the importance of hydration for pretty much everything on this blog. Today I will talk about the ins/outs of hydration with recipes and more!

How to know you dehydrated:

~Dark Urine ~Thirst ~Exhaustion ~Dizzy ~Hunger/Cravings can be actually thirst ~Dry Mouth ..These are a few.

Benefits of WATER:

~Maintains a healthy fluid balance and nutrient transport ~energize muscles ~eat a healthy amount of food ~great skin ~helps all your organs like kidneys and bowels and much more…

Recipes:

Something that has REALLY helped me is making cool recipes with my water. Here are some great ones I use and benefits of them!:)

-Lemon, Water, Opt. Stevia.. Tastes like lemonade! (Lemon is great for the liver)

-Cranberry, Water, Opt. Stevia… (Cranberry is great for the urinary tract)

-Cucumber, Water… (Great hydration)

-Tart Cherry Juice, Water, Opt. Stevia (Anti-Inflammatory)

-Apple Cider Vinegar, Water, Stevia …Tastes like apple cider (Great for digestion)

-Lime, Water,  Opt. Stevia (Vitamin C)

Always just add a little of the juice not a lot just to flavor enjoy!!!

Tip to increase water: Here’s three tips to increase water..

1. Calculate how much your drinking now and add 4oz. every couple days. It’s easy and really helps!

2. Carry a gallon with you. That’s how much you need and it’s easy to see how much you have to go.

3. Use the recipes above to help you like the taste of water.

I sincerely hope these help!

HAVE A GREAT DAY! Do you have any tips or recipes?

lemon

 

 

 

New Recipe! Hempy Apple Cabbage Salad.

So I have an AMAZING recipe for you today and I’ll post the health benefits so you can really appreciate what your eating!

IMG_3137

Hempy Apple Cabbage Salad:

Ingredients:

~1 chopped Apple (Fiber, Detoxifying, Decreases Risks of Diseases…”Apple a day keeps the doc away;)”

~4 tbs. hemp seeds (Alkaline, Omega 3/6/9, GLA, High Protein, Easy to digest compared to other nuts/seeds)

~ As many cups of cabbage to keep you full and happy… I like a ton! (High in life-force, alkaline, Helps with cancer prevention, fiber, High in vitamins and minerals including the B’s, Low calorie/High Volume)

~Raw Coconut Vinegar (Great for digestion)

~Stevia (Great for blood sugar stabilization and sweet tooth:)

Chop all the ingredients and mix. Raw food is so hard;)

ENJOY! So good and so high volume I love this salad. If you tend to binge add olive oil to coat for extra healthy fats, add extra cabbage and opt. fruit on side. These are all ideas:)

You’ll see I provided the links. You can get $5 off with RQANXY. I don’t get paid or anything I just want people to get delicious healthy food as cheap as they can that’s one of my missions.

Eat enough, enjoy, Love yourself. xx ❤

Cravings, what they mean, and when you should honor them

cravings

Hello, so today I am coming to you about a topic that affects almost everyone…cravings. Cravings are always a way of your body telling you something. I wanted to do a post on what they mean and when are some good time to honor them… why they are not that bad if you listen to them:).

Without further ado here are common cravings and what they usually mean.

Sugar—-> 1.. Your not eating enough carbs. That is the number one reason. If you are not getting enough healthy carbs (i.e. vegetables, starches, fruit…) then your body is going to crave sugar because carbs break down as sugar. Your brain runs on glucose and you need it. If carbs effect you then stick to vegetable carbs… yams, squash, etc. and eat them with protein and fat but don’t cut them out. Binging will effect you more than having carbs normally.

2. You feel to deprived. If you are on a Super strict me plan and never treat yourself to anything you enjoy eating then you start to crave things sometimes. For instance, I was eating super “good” but never ate things I liked and started to really want lucky charms, so random for me, so I decided to have a bowl of dates. It was so good, and I didn’t want lucky charms anymore because I felt satisfied.

3. Your not eating enough fats. Fats leave you satisfied. So if your just eating carbs all the time your blood sugar will not be stable and cravings get crazy! That’s why I think balance meals/snacks.

4. Try chromium and cinnamon. Both help regulate blood sugar. If your blood sugar is bad then you might crave things and feel awful.                                                                                           craving

Solution: Treat yourself in a balanced way not as an excuse cuz “you deserve it” but because your with friends/family/just want a small treat when you feel in control to not binge, Regulate blood sugar, Regulate Stress, Eat Enough/Carbs!!!!!!, Don’t overdo cardio

Chocolate—>1. Some chocolate cravings come from a need for magnessuim, which is SO important and the mineral most people are deficient in. Here’s a great article on magnessuim and what it does and all of that: here.

2. Low Blood Sugar, again. So important.

3. Stress! Again back to cortisol. Chocolate makes you feel better, because it increases serotonin levels in the brain.

4. Chocolate does have some addictive compounds that’s why a lot of women feel “addicted” to chocolate. I usually try to use carob for this reason. It’s so good and better for you and also has digestive benefits. If you wanna try it you can get it here with $5 and free shipping off coupon code: RQANXY. I hope this helps<3

Solution: Add a magnesium supplement like this one(can use coupon code), Regulate your blood sugar with balanced meals and cinnamon/chromium, Regulate stress via yoga/mediation/following your passion

Steak—->1. Low iron. Test for anemia.

2. Low sodium. Blood is high in sodium. If you are on a really low sodium diet, common in vegans, try adding natural sodium and you will notice a difference.

3. Not enough protein. I don’t believe you need a ton of protein but you do need it! If your food isn’t balanced you will crave a rich source of what your missing.

Solution: Try tofu/beans with soy sauce or sea salt. Vegan protein powder and celery. If not vegan, try eggs and sea salt.

Salt—>1. Try getting natural sodium. You do need sodium. It is a mineral and if it’s to low it does cause problems. Try adding natural sodium.

Solution: Celery

* This applies to all cravings: DRINK ENOUGH WATER!!! A lot of hunger/cravings cues from the body are from dehydration. If you hate water I’ll do a post soon on cool water recipes:)

*Also, maybe your just freaking hungry if your starving and not eating enough your going to be hungry.

*Also, tons of low intensity cardio REALLY increases cravings. And although I am not huge on the calories thing it does matter it’s just not number one. Most people over-estimate calories burned in cardio and then there cravings get so bad from stress hormones they eat way more than they burned. I really like HIIT cardio for 20 minutes to max like 45 minutes. Sometimes I do long cardio because I love it and if you do awesome! It’s just not necessary:)

I totally get how hard this is a spent a ton of time on this and sincerely hope it helps. If you have any tips then please put them below. xx ❤