compulsive eatingDo you feel like you are losing control of your eating?  Compulsive eating is characterized by frequent episodes of uncontrollable eating and consequent weight gain.  An estimated eight million Americans are estimated to have an eating disorder with compulsive eating being one of the most common.  Compulsive eating is using food and eating as a way to hide from or manage emotions.  It may be to fill a void you fill inside or to cope with the daily stresses or problems that life brings.

Signs and Symptoms of Compulsive Eating
Compulsive eaters feel out of control and are aware that their eating patterns are abnormal.  Common signs and symptoms of compulsive eating may include:
•    Eating uncontrollably or binge eating even if you aren’t physically hungry
•    Eating much more quickly than normal
•    Eating by yourself due to feeling shamed or embarrassed
•    Feeling guilty after overeating
•    Depression or mood swings
•    Awareness that your eating patterns are abnormal
•    History of weight loss or fluctuations
•    Withdrawal from social activities because of feelings of embarrassment about weight
•    History of many unsuccessful diets
•    Eating small amounts of food in public and then eating a lot of food when alone
•    Hiding food in strange places such as closets, cabinets or under the bed
•    Secretive eating patterns
•    Self-defeating statements after eating
•    Weight is focus of life
•    Loss or sexual desire
•    Fatigue, always feeling tired

Effects of Compulsive Eating
If left untreated, compulsive eating may lead to serious medical conditions including:
•    High cholesterol
•    Diabetes
•    Heart disease
•    High blood-pressure
•    Sleep apnea
•    Depression
•    Kidney disease
•    Arthritis
•    Stroke
•    Bone deterioration

Take Control of Compulsive Eating
If you think you may suffer from compulsive eating you are not alone.  If you have failed to control it on your own, an effective an effective coaching program like the Eat Great Live Well Personalized Wellness Program, will help you develop a healthy relationship with food and address root of the problem—any emotional triggers that may lead to compulsive eating. With the right help and support, you can learn how to develop a healthy relationship with your food and control your eating once and for all.

Find out how you can develop a healthy relationship with food with the Eat Great Live Well Personalized Wellness Program.   Discover the secret to reaching your healthy, natural weight and living well…without giving up the foods you love!

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easy healthy recipesHaving a pool party or BBQ this summer?  Don’t stress about serving something fattening or that takes up lots of time in the kitchen.

Keep your cool and try these easy healthy recipes!

Bite Size Zucchini With Sun Dried Tomatoes & Feta
Zucchini is a crunchy and delicious summer vegetable. For a delicious and easy appetizer top it with sun dried tomatoes and feta—you’ll get fiber, protein and calcium in each bite.
Ingredients: zucchini, salt, black pepper, sun dried tomatoes, feta, fresh chives, olive oil

Zesty Black Bean Hummus with Pita Chips
Try this black bean hummus with a kick and serve alongside pita chips or vegetables for easy dipping.  The avocado has lots of heart-healthy fats.
Ingredients: black beans, garlic, tahini, olive oil, Siracha, lemon, sea salt, avocado, parsley, cucumber, carrot sticks, pita chips

Chicken & Vegetable Kebabs
These easy grab n’ go chicken and veggie kebabs pack the protein and nutrients your body needs while tasting great!  Mix up the chicken and veggies or skewer up an all fruit and vegetable kebab for a light and refreshing option.
Ingredients:  chicken, olive oil, garlic, lemon, fresh rosemary, sea salt, black pepper, zucchini, squash, cherry tomatoes, red onion, fresh thyme, pineapple

Prosciutto-Wrapped Mango Bites
This fresh and simple recipe is a light option sure to please your guests.  Wrap slices of mango and arugula in thin slices of prosciutto.  Try another fruit along with the mango for a different flavor—cantaloupe or pear will be equally delicious.
Ingredients:  prosciutto, arugula, lemon, olive oil, sea salt, black pepper, mango, pear, cantaloupe

Grilled Shrimp & Veggie Flatbread
Pile on fresh produce with some grilled shrimp on top of a whole-grain flatbread for a Greek dish full of fiber and plenty of herbs.
Ingredients:  large shrimp, lemons, olive oil, dill, oregano, Greek yogurt, garlic, cucumber, red onion, black pepper, cherry tomatoes, whole-grain flatbreads, romaine lettuce

What’s better than eating fresh seasonal food this summer? Try these easy and healthy recipes for your next get together—they are sure to be a hit!

Find out how you can develop a healthy relationship with food with the Eat Great Live Well Personalized Wellness Program.   Discover the secret to reaching your healthy, natural weight and living well…without giving up the foods you love!

 

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emotional eatingCould your emotions be causing your expanding waistline? You had a fight with your spouse or a stressful day at work and you end up grabbing a pint of ice cream to make you feel better temporarily.  Sure, we all crave comfort food from time to time—it can be easy to turn to food for comfort, stress relief or as a reward.

Emotional eating will not fix your emotional problems but instead can make you feel worse.  Learning to recognize your emotional eating triggers is the first step to breaking free from overeating.  Then you will be able to change the habits that keep sabotaging your diets in the past and stop emotional eating once and for all.
What are the Common Causes of Emotional Eating?
•    Stress
•    Boredom
•    Feelings of emptiness
•    Social influences
•    Habit
•    Loneliness
•    Sadness
•    Anxiety

What are the Symptoms of Emotional Eating?
•    Overeating right after or during stressful situations
•    Eating excessive amounts of food in a short period of time
•    Eating to the point of discomfort or pain
•    Not able to stop eating or limiting intake once you begin
•    Feelings of regret, guilt, shame or depression after eating binges

How to Stop Emotional Eating Today
Ask yourself what’s going on in those moments when you turn to food.  Here are three tips to help you break the habit and learn how to stop emotional eating today

1.    Recognize the trigger—just recognizing what is triggering you to eat emotionally will bring awareness to the situation and help you to make a healthier choice.  Keep a food journal of when you eat, where and why and you may start to see patterns and find what triggers your overeating.

2.    Find an alternative—when you learn that your desire to eat is based on emotion and not a physical need, you can find a healthier alternative to lessen that emotion you are feeling.  Take a bath, exercise, call a friend, listen to your favorite song, meditate or read a good book.  The next time you are tempted to emotionally eat, try one of your alternatives instead.

3.    Find the root of the problem—consult your doctor to find out the underlying reason to why you emotionally eat.  An effective coaching program like the Eat Great Live Well Personalized Wellness Program, will help you develop a healthy relationship with food and address root of the problem—any emotional triggers that may lead to binge eating. With the right help and support, you can learn how to develop a healthy relationship with your food and gain control of your eating once and for all.

Find out how you can develop a healthy relationship with food with the Eat Great Live Well Personalized Wellness Program.   Discover the secret to reaching your healthy, natural weight and living well…without giving up the foods you love!

 

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Heart Healthy RecipesHeart disease is the number one killer for both men and women in the U.S.  A healthy diet is one of your best weapons in the fight against heart disease. By eating the right foods, you may be able to prevent or manage heart disease and high blood pressure.

Trying one of these 3 delicious heart healthy recipes can help to lower your risk of heart disease.

 

Chicken Quesadillas with Avocado
Ingredients:  green onion, lime, chicken breast, whole-wheat tortillas, reduced fat shredded cheese, avocado, salsa
How it’s Heart Healthy: avocados allow for the absorption of carotenoids like beta-carotene and lycopene which are essential for heart health.  They can help to lower bad cholesterol levels while raising the amount of good cholesterol in your body.

Salmon with Couscous
Ingredients:  couscous, grape tomatoes, salt and pepper, chopped dill, olive oil, salmon filets
How it’s Heart Healthy: salmon can help reduce blood pressure and prevent clotting.  Try to eat two servings per week of this food rich in omega-3 fatty acids.  If you are not a big fan of salmon, other oily fish such as tuna and sardines will help give your heart the same boost.

Red Lentil Vegetable Soup
Ingredients: olive oil, carrots, onion, cumin, diced tomatoes, vegetable broth, red lentils, salt, black pepper, baby spinach
How it’s Heart Healthy:  consuming legumes such as lentils, chickpeas and kidney beans will give your heart the calcium, fiber and omega-3 fatty acids that it needs.  The spinach, lentils and tomatoes are all rich in potassium which help to keep your blood pressure low.

Try adding these other heart healthy foods into one of your dishes:
Nuts—nuts are a great source of healthy fat full of omega-3 fatty acids that are great for your heart.  Walnuts, almonds and macadamia nuts are high in omega-3 fatty acids and increase fiber in your diet.

Berries—berries are full of anti-inflammatories which help to reduce your risk of heart disease and cancer.

Kale—this dark leafy superfood boasts heart-healthy antioxidants, omega-3 fatty acids, fiber and potassium.

A true healthy diet includes a variety of fruits, vegetables nuts and legumes.  Enjoy a heart healthy recipe for one of your meals today!

Find out how you can develop a healthy relationship with food with the Eat Great Live Well Personalized Wellness Program.   Discover the secret to reaching your healthy, natural weight and living well…without giving up the foods you love!

 

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quick and easy dinner ideasIt is 5 o’clock and you haven’t even started thinking about what you could possibly make for dinner yet.  Need some quick and easy dinner ideas?  Don’t fret! On those nights when time is tight, you can still serve a nutritious, and delicious, homemade dinner.  Whether you have ten minutes or an hour, here are some yummy recipes to get food on the table quickly.

Here are 5 quick and easy dinner ideas you and your whole family will love.  Ready, set, eat!

Stuffed Avocados
Skip the bread and serve chicken or tuna salad inside an avocado half instead. Avocados are a good source of fiber, potassium, vitamins and healthy unsaturated fat.

Grilled Heirloom Tomato and Goat Cheese Pizza
This dish is perfect for summer and can be ready in 15 minutes or less.  Using refrigerated whole wheat pizza crust dough or flatbread, top with fresh heirloom tomatoes, garlic, mozzarella cheese and herbed goat cheese, bake and enjoy!

Fish Tostadas with Chili-Lime Sauce
Grill some tilapia or cod and top on some crunchy tostadas or corn tortillas.  Add colorful veggies and a zesty lime sauce by mixing lime juice, sour cream, garlic powder and chili powder. Serve tostadas with cabbage, avocado, tomatoes, lime, radishes and any other veggie addition you think to add on!

Roast Beef, Beet & Arugula Salad
This salad is the perfect combination of tastes and textures and is definitely quick and easy to make!  Combine sweet beets, crunchy pine nuts, rich roast beef and bitter arugula and some goat cheese to top it off.  For your dressing use oil and vinegar or a light vinaigrette like orange or raspberry.

Beef and Cabbage Stir-Fry with Peanut Sauce
This dish is low in sodium and cholesterol as well as being quick and easy to make. Add lean, thinly sliced sirloin steak, garlic, cabbage, carrots, water chestnuts and unsalted peanuts to a sweet peanut sauce and serve on top of udon noodles.  Cabbage has antioxidant and anti-inflammatory benefits, is low in fat and high in fiber.

Think you don’t have enough time in the day to make something healthy for dinner?  Think again—pick one of these quick and easy dinner ideas and you and your family will be eating in minutes!

Connect with us on Facebook to find out how to fit healthy eating habits into your busy lifestyle.  Discover the secret to reaching your healthy, natural weight and living well…without giving up the foods you love!

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