The 6 Best Dairy Free Products

I work with a lot of my clients on gut-healing which includes leading them through a personalized elimination plan and reintroduction to pinpoint which foods are causing digestive symptoms. One of the main culprits for many is dairy. Sad but true, because cheese is so so delicious but sometimes we need a break from it in order to heal our guts. With my guidance, I always empower my clients to discover how foods make them feel, so that they can make decisions about what they eat on a day to day basis to feel their best!

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I am therefore constantly on the lookout for new products, especially dairy free replacements if dairy is a no-go.

The market of dairy free products is a saturated one, with so many choices it can be hard to know which ones taste good and are made with good ingredients.

But all good, I have done the taste testing and label reading for you!

I have narrowed it down to my top 6 favorite dairy-free products that I always have on rotation when my tummy needs a break from the real thing.

1.     MILK: Forager Project Cashew Milk. Doesn’t get better than this for taste and ingredients. Forager has been around for a minute and has perfected their milk. I love using for smoothies and chia seed pudding as it doesn’t leave a funky after taste like almond milks can.

2.     MILK: Native Forest Simple Coconut Milk.  This is the only coconut milk I have found that doesn’t add Xanthum Gum! You can buy it on Amazon if you can’t find this in your store.  Make sure the label has the word “SIMPLE” on it ;)

3.     CHEESE/CREAM CHEESE: Kite Hill Ricotta Cheese. One word – texture!! I don’t know how they do it but the texture is just like real ricotta and it tastes dang delicious. I am not a big fan of their cream cheese, because 4 out of 5 that I buy always have mold when I open them (what’s up with that?), but I have used this as a spread on bagels and it’s a better cream cheese alternative.

4.     CHEESE: Miyoko’s Vegan Mozz. Holy crap this stuff is epic. It melts, browns and bubbles just like real mozzarella cheese. I kid you not. I would never lie to you!  So the next time you want to make that panini or pizza dairy free, get this stuff pronto.

5.     YOGURT: Forager Project Cashewgurt. I have tried so so so many dairy free yogurts. I still haven’t found a coconut one I like that is versatile, and the almond milk ones have weird aftertastes. There are oat milk ones out on the market now but the ingredients are shit. Forager has nailed it with the texture and mild taste. I don’t only just eat it with granola and fruit but also mix it into dressings and tuna salads.

6.     BUTTER: Miyokos Vegan Butter. Vegan butters can be, errrrr, quite industrial with their ingredients. But this one is really good, made with coconut oil, and melts and bubbles in the pan, and is delicious on bread too!

 
Tada! Hope you enjoy some new ideas for products and leave in the comments your favorites! Always on the hunt for something new.


Intuitive Eating: The 5 Types of Hunger

When it comes to intuitive eating, there is a lot of talk about hunger. Eating intuitively is not just about eating when you are hungry and stopping when you are full. It is about quieting the external messages we receive from Diet Culture which disconnects us from our body, telling us to follow certain food rules and to be insecure and anxious about our food choices. When we are disconnected from our bodies, it becomes difficult and sometimes impossible to pay attention to our hunger cues. We have made up so many rules in our minds that we no longer can hear our body.    

One thing I frequently discuss with clients who are working to break the binge/restrict cycle or to calm anxiety with food, are hunger cues. Specifically the types of hunger that we experience which can be tapped into.  This helps my clients to better understand what might be fueling their desire to eat in order to better respond to their body’s cues.

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THE FIVE TYPES OF HUNGER IN INTUITIVE EATING

1.     Physical Hunger

2.     Emotional Hunger

3.     Taste Hunger

4.     Necessity Hunger

5.     Nutrient Hunger

When reading through and then recognizing the different types of hunger, it is important to note that all of these are NORMAL AND VALID.  We may have been taught to believe that any other type of hunger that is not physical must not be real, but that couldn’t be farther from the truth.

What is important is to know which type of hunger you are experiencing so that you have the tools to satisfy it without guilt or shame. To embrace all of them equally as a part of the human experience with food, emotions, taste and pleasure.

1.     Physical Hunger comes from our need for energy. This can manifest as that gnawing feeling in your stomach and also as fatigue, headaches, shakiness, irritability and moodiness. When we are physically hungry, we should eat!

2.     Emotional Hunger is when you have an unmet emotional need that increases your desire to eat. I personally hate that emotional eating has a negative connotation as I truly believe emotional eating is normal and healthy eating. A lot of people refer to binge eating as emotional eating, but these are actual separate. Binge eating is used to not feel emotion at all, and to instead shut it out. By bingeing, we are not meeting our emotional need and instead are suppressing it.

Emotional hunger can also be confused with physical hunger.  The difference is that emotional hunger comes on quickly and is usually coupled with an uncomfortable or intense emotion which can be sadness, anxiety, lonliness, and also extreme joy.  You feel it more in your head than in your stomach and can therefore come on an hour or two after eating.

3.     Taste Hunger is present when you are craving something specific.  Meaning a certain food just sounds dang good! An example of this is being at a wedding and wanting a slice of the cake because it sounds really good, even if you just ate a big dinner. It can be the same at a restaurant when you are satisfied with your meal and want a dessert.  This usually means you are eating when you are not hungry, and remember, you are allowed to eat when you are not hungry and that is totally normal!

4.     Necessity Hunger isn’t truly hunger but rather a need to eat in anticipation of hunger later when you won’t be able to eat. Let’s say you are at work and you have back to back meeting coming up, during which you will likely get hungry.  Although you are not hungry in the moment, you eat in order to stay ahead of the inevitable hunger. Remember that this “hunger” is valid and very important to pay attention to.

5.     Nutrient Hunger comes from our need for nourishment. Aka, you head to Vegas for a bachelorette party and you come back craving veggies and green juice. Or you are craving red meat after you finish your menstrual cycle and enter the follicular phase. Our bodies are smart, they know exactly what nutrients we need and when. Diets such as keto, paleo or being vegan can remove entire healthy food groups with essential nutrients that our bodies may need and be asking for when we are restricting.


How to Create Your Health Coaching Business Website in 10 Simple Steps

OK you want to become a health coach! First step, yell hooray and jump up in the air a few times. Or, put on your favorite song and dance it out in celebration. Becoming a health coach is the most rewarding career, in my opinion. It has changed my life since the day I started coaching full-time. And maybe you only want a side-hustle coaching practice. That’s cool, too.

Whether you are side-hustling, or want a full-time practice, looking to enroll in school, are enrolled in school, or just graduated - you will need to create a website. SO WHERE DO YOU EVEN START? I am walking you through how to build a health coaching business website in 10 simple steps.

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Health Coach Website Checklist - LET’S DIVE IN!

1.     Make an inspiration board for your website Go through Pinterest for ideas and start a board. Include other health coach websites, nutrition coach websites, and nutrition/food blogs that you love in an inspiration board for design ideas.

2.     Take photos! You don’t have to hire a professional photographer, have your friends take photos of you with an iphone or find a friend with a dslr camera. Take a few flat lay photos of food. I still use my iphone food photos on my current website. Taking photos will also give you inspiration for the design of your website.

3.     Write your navigation bar What will your links be? Check out my website and other health coach websites from your inspiration board. Write them down and start with at least these three below and add more if needed:
About Me
Services
Contact

4.     Pick a URL I used GoDaddy.com to check to see if the URL for my business name was available. You can purchase your URL through GoDaddy.com.

5.     Pick a host Check out SquareSpace, Wix, WordPress or any other host for your website. I chose SquareSpace because I love the layouts with a built-in blog. I also like how I didn’t have to hire a developer on the back end, and instead I make my own edits (with the help of a few YouTube tutorial videos at the beginning).

6.     Choose a template (Wix or Squarespace). Start with five favorite templates, and play around with these templates. Drop in a few of your photos from Step 2 to see which one looks best to you!

7.     Write out content! Start with writing content for what’s in your navigation bar.
About Me: this is where you tell your story and why you became a health coach
Services: more on how to choose the services you will offer in Module 5
Contact: Add a contact form or simply add your email and a photo of you!

8.     Add photos and written content to your website template. If you are working with a website developer this will be done by them! Again, I loved SquareSpace because of the drag and drop template but have never tried out Wix!

9.     Start your blog. If you are using SquareSpace, all templates have a build in blog page for you to use. Or have one built for you in Wordpress. Start blogging once a week to engage your audience!

10.  Add as you go. Now that you have the basics in place for your health coaching website by following the steps above, you can add as you go!

Maybe you add a link for Group Coaching or Corporate Wellness or your Ebooks. Remember your website doesn’t need to be PERFECT and include EVERYTHING at the beginning.

My website is still a work in progress and I am constantly making updates, which is why I chose SquareSpace and taught myself how to use it so I can add as I go! Do what works best for you and gives you space for creative freedom whether that is hiring a developer or learning the ropes as you go!

LOOKING FOR MORE DIRECTION ON SETTING UP YOUR WEBSITE AND BUSINESS?

My Online Course for Health Coaches on How to Build a Profitable Practice will set you up for success by laying the foundation and dishing all my secrets to growing a multi-stream income practice.


Blueberry Cream Pie French Toast

When I was younger and my grandparents would come to visit, we would pick them up from the airport and stop at the Marie Callendar’s restaurant which right off of the freeway. Although the location doesn’t exist anymore, and neither do my Marie Callendar carvings, the warm and fuzzy memories have remained. They had a refrigerated rotating pie stand on display right when you walked in the door, showcasing all the featured pies. I had two favorites - the Chocolate Cream and most definitely the Double Cream Blueberry Pie.

I’ve taken my childhood pleasure and recreated it into the most delicious breakfast treat - blueberry cream pie french toast! The outcome was absolute heaven, like angels dancing on my tongue. I kid you not, this healthy french toast is other worldly. Get your booty to the kitchen and make immediately!

I also have 12 more healthy breakfast ideas I’m sharing with your in my free Favorite Breakfast Recipe Ebook, so I don’t leave you hanging after enjoying this tasty and healthy breakfast recipe.

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Ready to make this mind blowing blueberry french toast?!! Of course you are… you were already drooling just looking at the photo. You know what’s up. So here is how you can DO IT.

Ingredients
(serves 1)

2 pieces sprouted wheat bread
2 eggs
splash of unsweetened nut milk
1/2 tsp. vanilla extract 
a few shakes of cinnamon 
1/4 cup frozen blueberries
1-2 tbsp. maple syrup 
1 tbsp. melted coconut butter

Method 

Whisk the eggs, nut milk, vanilla and cinnamon in a shallow bowl. Dip each piece of toast on both sides until the egg mixture is fully saturated. Cook on a non-stick skillet for 3-4 minutes on both sides. While the french toast cooks place the blueberries and maple syrup in a sauce pan. Heat until the maple syrup starts to bubble and turn heat to medium-low until the blueberries soften. Mash half the blueberry compote with a fork. Place french toast on a plate, top with blueberries and drizzle with the melted coconut butter.  DIVE IN AND ENJOY!!


Asparagus and Corn Summer Pasta

David and I always go through the “what’s for dinner?” text at around 3 or 4 o’clock almost every day. This typically plays out as one of us suggesting what we are craving and the other agreeing or suggesting something better (usually me, just saying). David makes a stop at the grocery store to pick up the ingredients and I cook it up when he gets home. Because teamwork makes the dreamwork. And speaking of dreams… that is what this quick and easy pasta recipe is made of!

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The pasta dish is the perfect blend of melty parmesan cheese with my favorite summer veggies and duh, bacon of course! I added a generous amount of pepper and also butter for a cacio e pepe vibe and the result was perfection.

Best of all, this dish literally took 15 minutes to cook and can be customized for a party of one or a family of 4. All you need to do is adjust by dividing in half or one-fourth of the serving sizes below.

It’s time for a summer pasta party in your mouth!

Ingredients
(serves 4)

1 box pasta of choice. I chose pasta spirals, but imagine it would be good with fettuccine, rigatoni or orecchiette.
1 bunch asparagus, chopped into small pieces
1 cup frozen sweet corn
1/2 stick of grass-fed butter
1/2 cup to 3/4 cup of shredded parmesan cheese
1 packet of nitrate-free and sugar-free organic bacon
Salt and pepper to season

Method

Cook pasta according to instructions on the box. Use a large heavy bottom pan. While the pasta is cooking, make the bacon in a cast iron skillet. 2 minutes before the pasta is done cooking, add in the corn and the asparagus. Drain the pasta with the veggies and reserve about 1/2 cup of pasta water. Add the pasta and veggies back into the pan with a splash of the pasta water. add in the butter and stir in to melt. Add in 1/2 cup of parmesan cheese and stir to melt. Chop up the cooked bacon and add to the pasta. Add a generous serving of black pepper and a good sprinkle of salt. Stir until everything is combined. Scoop into bowls and sprinkle with the remaining parmesan cheese and DIG IN!


Are Green Juices Good For You?

Think twice before you order your next green juice with added fruits.  Apples, pineapples, grapefruit, orange… they may make your juice taste sweeter, and cut the taste of the veggies, but juicing removes the fiber and all of its benefits. So what does that actually mean? And, are green juices good for you?

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The short answer is yes, the green juice benefits are great for you and provide vitamins and nutrients from the vegetables for energy, good digestion and also boost our immune system. What is not so good for you are green juices with added fruit.  Juices made with fruit are stripped of their fiber content, causing the sugar in fruits (such as added apple, orange, pineapple, etc.) to be absorbed faster into your system and therefore spiking blood sugar levels. This can change your cravings throughout the day as insulin is released from your pancreas to lower blood sugar levels and in the meantime can change what your hunger hormones are telling you for satiety. For example, have a veggie and fruit juice by itself and you might be hungry an hour later. Or crave more sugar later in the day.

Really this means that drinking fruit juice without the fiber, can have the same impact on your system as eating white table sugar.

This is because fruit contains fructose, just as honey, maple syrup and white table sugar do. So, what’s the difference? FIBER. Fruit contains fiber, while other sources of sugar do not. When you eat fruit in its whole form, you get the benefits of the fiber – which helps to break down the sugars (fructose) for slower absorption.  Meaning, as your system digests fruit in its whole form it has to break down the fiber first, slowing the absorption of sugar into you blood. Thus curbing cravings and keeping you more satiated.

 Fruit contains both soluble and insoluble fiber.  Soluble fiber stabilizes blood sugar, slows absorption and reduces cholesterol. Your small intestine absorbs the nutrients and fructose for energy and the insoluble fiber drops down into your large intestine where it pushes waste through your digestive tract, making digestion quicker and helps with more regular bowel movements.

Here’s my advice, when buying your daily green juice keep it just veggies with no fruit.  Eat your fruit whole or blend it into a smoothie so you get the benefits of the fiber. And if you are craving a big glass of orange juice, or a pineapple and veggie juice, have it with a snack that contains fiber or use it as a base for your smoothie and add in ground flax or chia seeds. Your health will thank you!


The Best Healthy Fats to Add to Your Smoothie

Food is something that is so personal to all of us. We all have our own unique bodies and cravings. And although I am not one who believes in diets or following a strict meal plan, I do believe that fats are important to consume every morning WITH YOUR breakfast, and especially in your smoothie.  I AM giving you a full list of healthy fats to add to your smoothies, while still making intuitive choices for what Your bodies crave and need every single day.

My chocolate cherrie smoothie with avocado and chia seeds, hooray for fats!

My chocolate cherrie smoothie with avocado and chia seeds, hooray for fats!

Since smoothies are packed full of nutrients from the fruit and veggies, we need fat to help better absorb and get the benefits from vitamins such as Vitamins A, C, D, E and K. We also need fat in our smoothies to keep us full until our next meal. Have you ever whipped up a fruit, veggies and protein smoothie only to be hungry 2 hours later? Adding in fats helps to keep you full and satiated longer so that you are not starving, and don’t need a snack, between breakfast and lunch.

The good news is that there are so many ways to add fats to your breakfast smoothie, depending on what you are craving that day, so you can make the intuitive choice for the combo you crave!

Plant Based Fats
Avocado – add 1/4 large avocado to 1/2 small avocado

Coconut milk – use 1 cup canned coconut milk as your base

Coconut oil – use 1 tbsp. liquid coconut oil (MCT oil) which won’t harden when cold

Nuts and Seeds
Nut butter – add 1 tbsp. unsweetened almond, cashew, walnut, hazelnut or pecan butter (use my code BBM25 for 25% off)

Seed butter – add 1 tbsp. unsweetened sunflower seed butter

Chia Seeds or Ground Flax Seeds – add 1 tbsp. to help thicken your smoothie and add Omega-3’s

Whole Milk Dairy
Goat Milk Kefir – use 1 cup as the base of your smoothie, goat milk is easier to digest that cow’s milk dairy because of lower lactose (milk sugar) and casein (milk protein) and added benefits of probiotics.

Whole Milk Yogurt – use 1 cup as the base of your smoothie with a splash of water or coconut water to help blend. Make sure to choose an organic brand with good probiotic cultures such as Straus or Nancy’s.

To create the perfect smoothie, make sure you are adding at least one of these fats from the list above or a maximum of two. Going overboard on fats will be too much on your digestive system.

Make sure to share your favorite smoothie combinations with healthy fats by tagging me on Instagram where I also share my recipes as well.


How I Got My First Health Coaching Clients

This is a question I get asked a lot, and so I wanted to take the time to write out exactly how I got my first paying Health Coaching clients.

I am launching a Health Coach Masterclass in just a few weeks on How to Build a Profitable Practice, which breaks down the exact steps you need to take to get your own first paying clients, and also consistent clients after this to build a successful practice. Although I feel that everyone’s journey to getting their first paying clients is different, there is a crucial step that you need to take before you start this journey, and that is to SHARE YOUR STORY.

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 Yup, in order to get clients, you need to be comfortable sharing your story. People want to work with you because they relate to your story. If you aren’t currently sharing your story – on your blog, on Instagram, on Facebook, on your website, with friends, with new friends, with friends of friends, at events, at conferences – then you aren’t connecting with potential clients.  I share my story almost every day on Instagram, in my blog posts, and on my website.

HOW I GOT MY FIRST CLIENTS
My first five health coaching clients came to me through Instagram (when I had under 5,000 followers) and a partnership with a Pilates studio here in San Francisco. I had paying clients before I graduated from the Institute for Integrative Nutrition as a certified Health Coach. In doing so I was able to pay off my tuition before I graduated.

But let’s go back in time.

I quit my banking job back in April of 2017. At this time, I was 5 months into my 12-month Health Coaching Certification program. That same month I got introduced by a friend of mine, who was a Pilates instructor, to the owner of MNT Studio who was looking for a Health Coach to offer nutrition services to their members. You know how that happened? Because I shared my story with her of how I was about to quit my job in Corporate Banking to become a Health Coach. Once she heard my story, she immediately said she needed to introduce me to the owner of the Pilates studio.

The introductions happened, then a formal interview and I got offered a partnership with MNT Studio. I would be offering my health coaching services to their clients and I could keep autonomy with my pricing and scheduling. I would do the client intake and would pay the studio a % every month.

I went on a month-long solo trip to Colombia in May 2017. I would explore during the day and work at night on my website and marketing materials. What was important for my website was to have my story on there. I wanted people at the studio who picked up my business card at the front desk, to go to my website and read my story. I was also on the Pilates studio’s website with my photo and my story as well. It wasn’t just about what I offered, but WHO I AM and my health journey. And this paid off. Because in June 2017 I came back and officially launched Balance by Molly. I dropped off my business cards at the studio and I started to come by weekly to work out and talk to members.

 Within a month I had two people reach out who wanted to work with me. And if I am being totally honest I was SO SURPRISED that they want to work with me. But I knew I was ready; despite my fear and self-doubt, I found my confidence from my knowledge and ability to do it and kick some health coaching ass.

I treated those first two clients of mine like they were gold. I showed up at their work, their home, or wherever was most convenient for them for our sessions. I bent over backwards for them and within another few weeks I had my third client. All in the month of June. They all said they connected with my story on my website and my blog of my gut health journey as they also were struggling with digestive issues.

In July, I changed I added my website link to my Instagram profile and started to post more personal stories about my journey and my relationship with food. By early August I had gained more followers and I had two people reach out to me via Instagram DM. I conducted phone consultations with both of them and immediately took them on as my fourth and fifth clients. One of these clients was Ali Bonar of @avokween who said I was relatable and connected with my story that I shared on Instagram.

 

HOW I KEEP GETTING CLIENTS
I continued to treat my first 5, then my first 10 clients like gold. I was taking Lyft across the city to new client’s homes and offices. I was working weekends, early mornings, whatever I had to do to make them happy. I knew that my first clients would become my sales force, and if I treated them well, then they would tell their friends, their family, their spouses, partners, co-workers and followers about me.

To this day, about 30-40% of my clients come from past client referrals, 50% come from Instagram and 10-20% come from corporate talks, my cleanse, by finding my blog or website in search, Yelp, etc.  

And even though I have an office now where I see clients, and since have passed the torch on my Pilates studio partnership, I still treat all my clients like the rare and beautiful gems that they truly are. I learn so much from their stories that they share with me. It reminds me every day how important our stories are, and how we should never hold back from sharing or connecting.

 


Easy Vegan Curry Bowl

Less cooking and more chilling this holiday weekend. David and I drove up north an hour and a half outside of the city to relax for the three-day weekend. We bought the ingredients at a local farm stand to make this super simple and satisfying vegan curry bowl. I love this dish because it only requires a few ingredients and minimal prep and cooking time. So you can spend less time in the kitchen and more time out in nature or relaxing on the couch with a good book.

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I moved in with David almost two years ago, we live in the Mission District of San Francisco. We share a wall and a beautiful outdoor deck with our neighbors who David has known for 10 years. For the three day weekend, while they stayed in the city, they gave us the keys to their place up in the forest near Sebastopol, CA. We spent yesterday eating at a roadside bakery, driving country roads and wandering redwood groves with trees big enough for us to stand in.

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At night when we sleep the quiet is deafening. As city folk we are used to constant street noise, and when you escape for a quiet weekend it can be hard to get used to the quiet at night. Truth be told it took me a while to fall asleep last night, but once I did… I was out! Are used to sleeping with the hum of the city, or the quiet of the country?

We kept meals simple while staying here, and with access to a kitchen we are able to make simple yogurt bowls with local granola, sandwiches with local bakery bread and this easy vegan curry bowl for dinner with veggies purchased from the farm stand down the road. I have had this recipe on repeat for the past two weeks. Enjoy!

Weeknight Vegan Curry Bowl
(serves 2)

Ingredients:
3 tablespoons coconut oil
3 garlic cloves, chopped
2 tablespoons minced ginger
1/2 teaspoon coriander
3 teaspoons yellow curry powder
1/2 teaspoon tumeric
can of chickpeas
1 cup coconut milk
1/2 cup veggie broth
1/2 bunch of dino kale, stems removed and chopped
1 cup cooked brown rice
1/2 avocado
Sea salt
Lemon Juice

Method:
In a dutch oven heat the oil over medium heat and add the garlic and ginger to cook for a few minutes with the coriander, turmeric and curry powder. Add the chickpeas, veggie broth and coconut milk and bring to a boil. Reduce the heat and simmer for 3-4 minutes to let flavors come together. Add the kale and a pinch of salt and cook for another 5-10 minutes with the lid on to allow the kale to cook and steam. Season with more salt, pepper and a big squeeze of lemon. Serve over 1/2 cup of rice with chopped avocado. 

Recipe adapted from this book, which I highly recommend buying. It has a ton of really great recipes!


Does Binge Eating differ from emotional eating and over eating?

I GET Asked this question quite often, so i wanted to answer it for you Here on my blog. As we navigate our relationship with food and heal any disordered eating tendencies, it’s easy to get caught up in what is “right” versus “wrong.” Truth is there is no black and white answer, or perfect relationship with food. But learning how to differentiate between normal and disordered eating will help you along the way. Because we all should be enjoying our food and creating a safe space for ourselves to have a loving relationship with what and how we eat.

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The answer to this question is simple. YES. There is a difference between the following:

 

1)    Binge eating

2)    Emotional eating

3)    Eating when you are not hungry/past the point of being full.

 

It is important to know the difference and separate them. They can also go together, so it is important to know that too.

 

Binge eating, as many of you know, is damaging to both your physical and mental health. Binge eating is tied directly to the urge (not the emotions) to binge. Bingeing feels out of your control and usually is "emotionless" and results in you "blacking out" and eating to the point of not being able to stop so that you feel sick and physically ill afterwards, often until the next day. Binge eating is often followed by feelings of guilt, shame and sadness which can often continue the cycle of binge eating.

 

Emotional eating can be categorized as normal eating behavior. But it is important to note only if this is separated from and does not lead to a binge. We eat when we are sad, lonely and also when we are happy and feeling joy. It is ok to eat when you are emotional if you are AWARE in the moment and is consistent with present thoughts that might say something like "yes I am aware I am eating because I am emotional, and I can stop when I want to." It is also important to be aware that binge eating is emotionless. When you binge eat, the urge is strong and present but your emotions then fall way during a binge and you are not aware or present. 

 

Eating when you are not hungry or eating past being full can also be categorized as normal eating behaviors. The difference is that you have control over the urge and you can stop if you wanted to. These can also be defined simply as "mindless eating" and not binge eating. We often eat when we are not hungry because we are bored or to fill the time. We can become mindful of this by mentally checking in with ourselves when we are bored, and ask ourselves "Am I hungry, or just bored? What else can I do to fill this space?"

 

Eating past being full can also be categorized as normal eating. When this takes place we are able to identify that we over ate and also listen to and trust our body that it will balance itself out. We aren't able to intuitively listen to our bodies all the time because of well, life and all it's wonderful distractions, and therefore we normally overeat or under eat. When eating past the point of being full or eating when you are not hungry leads to a binge (as explained above), this is when it is categorized as ED behavior.

 

I work with clients on separating these three behaviors and overcoming the binge/restrict cycle. It is important to note that the journey to full recovery is difficult and working with a health coach like me to form new habits with food will be beneficial for your mental, emotional and physical health in the long run.

You can book a consult call with me here. 

Pricing for all my programs is found here.