5 tips to avoid stress eating

You're doing great. You're on the right track. You've seen some great progress already. You're excited. You're motivated. And then, BOOM! Something happens. You get bad news, an unexpected bill arrives, someone you love gets sick or dies, etc. You find yourself suddenly stressed. You can actually feel your stress level (and your blood pressure) rise. What do you do? Do you run to the kitchen and grab anything and everything in sight? Do you try to eat your feelings? We all have those moments where life slaps you upside the head and you have to choose how you proceed. Here are 5 tips to avoid stress eating, and the pounds that come with it.

1. Clean your house...NOW. I'm not talking about scrubbing toilets and washing windows, I'm talking about cleaning your cupboards and your fridge. Do it now. Don't look back. Get rid of anything and everything that's not clean eating. NO candy, NO cookies, NO soda, NO sugary yucky anything. Donate food, give it away, feed your friends and neighbors, just don't have it on hand anymore. If you have a food craving and have to actually get dressed, get in the car, go to the store, buy whatever you're craving, and then eat it, you're less likely to do it at all. I'm not saying you should never eat anything that's not 100% clean. Come on, we're human. I'm just saying you need to remove the temptations for those times when stress can and WILL get the better of you.

2. Feeling stressed? Exercise! Seriously. Get up, get out, and get some exercise. Even 5 minutes of exercise will reduce your stress level significantly. And, chances are you won't stop after just 5 minutes, so it's a win-win situation. I know you remember how much it can hurt sometimes to exercise and how it can be hard. But, I also know you remember that awesome feeling when you're done. You feel accomplished. You feel lighter. You feel more energized. You feel happier. Think of that feeling and get to work.

3. Call a friend. Talk out whatever problem you're facing. Even if it's something that can't be fixed (like the death of a loved one), talking to someone can help in so many ways. Just having someone to listen, and maybe even give you advice if needed, can drastically reduce your stress level. Doing this can avoid that desire to stuff your face with the nearest salty or sweet junk food.

4. Know your triggers. What sets you off? Is there a certain situation that frequently occurs in your life which causes you to stress eat? Maybe you have a certain time of day that the workload gets crazy, or the kids skip their nap, etc. Try to find a solution to whatever that trigger is so you can avoid the situation.

5. When all else fails, clean. Now's the time to scrub some toilets, vaccum some floors, do laundry, organize, etc. It's amazing how much cleaning you can accomplish when you're mad or stressed. And, heavy cleaning does burn some calories too. I wouldn't count it as a whole workout, but it's definitely better than sitting on the couch eating a jumbo bag of chips. And, you get to sit back and enjoy your freshly cleaned house when you're done. That is a big stress reliever in and of itself.

Visual motivation works wonders

You've set a goal to lose 20, 30, 40 pounds or more. You exercise. You eat clean. But, you're struggling with motivation a bit. There are a few things you can do to help make yourself subconsciously WANT to do more and get to your goal. 

Look around your house. What do you see? Is your house designed to help you reach your goal or help you make excuses? Do you avoid putting pictures of yourself on display because you're unhappy with the way you look? If you have pictures of yourself displayed, are you hiding behind a person or furniture to hide your excess weight? 

When I first started on my fitness journey, I started working out at home. I did the majority of my workouts in the living room because that's where the good T.V. and the DVD player was, and that room has the most available floor space (for push ups, burpees, etc). I knew I'd be doing some killer exercise and want to quit at any moment. So, I put the fattest picture of myself up on display in our living room. Do I love that picture? Absolutely not! I hate it. I am huge in that picture. I am obviously not happy. I am everything I don't want to ever be again. But, that's the point. I put that picture up to remind myself of how fat I was. Seeing that picture every single day, especially during workouts, pushes me to work that much harder and dig that much deeper. I don't ever want to look or feel that way again. 

Some people do it the opposite way. They put up a picture of themselves when they were thin, or a picture of some skinny model from a magazine, and that pushes them to work harder. Whichever way you choose to go, putting up a picture either at your worst or your best can definitely motivate you to work harder.

Another trick I used was the jars of marbles you see here. I got two  glass jars at the dollar store. I bought some marbles (also at the dollar store) and used them to represent the pounds. I just used a sharpie to label the jars. I took the total number of pounds I wanted to lose and put that many marbles in the jar labeled "Pounds to Go." And, every time I lost weight, I'd move the appropriate number of marbles to the "Pounds Lost" jar. I put these jars on display in my house where everyone can see them. It's a way to keep yourself accountable because everyone can see your progress spelled out  in marbles. And, it's a visual cue for you to see not only how far you've come, but how far you have to go. That way, you both acknowledge your progress and also take seriously the amount of work you have left to do. When you start losing weight, it can be easy to get comfortable and complacent and think you've done so well that you don't need to push yourself anymore. As simple as it might seem, having jars like this can keep that complacency from happening. 

What kinds of visual motivation do you use?

Should I workout in the morning, afternoon, or evening?

When is the best time to workout to burn the most calories and fat? That's a common question that's often asked. After all, time is precious. We all lead busy lives. We all have responsibilities. We need to make the most of the time we do have to workout. So, which time of day is best?

Some experts say working out first thing in the morning is best because exercising on an empty stomach forces your body to burn fat. Some experts recommend working out in the evening because it can help you sleep better. Some experts recommend exercising mid-day to avoid that afternoon crash that tends to make people crave sugar and caffeine. So, who's right?

The answer is that it depends. Workout whenever it works for you. Do it when you can fit it into your schedule. If that time of day changes, so be it. If you can go for a run at 5 am on a Monday, but then the rest of the week, only evenings are available, that's fine. I'm a firm believer in exercising every day, even if it's a different time of day. It's unrealistic to assume that everyone can get in that 4am workout. It's unrealistic to assume that everyone can workout at 8pm. And, it's unrealistic to assume that if you don't fit into that one-time-fits-all workout that you'll fail.

You are likely to fail if you don't plan ahead. You are likely to fail if you don't schedule a workout. You are likely to fail if you don't commit to finding time to exercise every day. But, don't assume that if you can't workout at the same time as the "experts" that you'll automatically fail.

I'm not a morning person. I'm just not. In the summer, however, I like to go running at 4am or 5am before it gets blazing hot outside. I like to get it done and over with, and go about my day. But, in the winter, I'm an evening exerciser. It's too cold in the mornings and the sunrise is later. That's not to say that I don't get out and exercise in the mornings during winter, because I do. But, my schedule changes daily. Don't beat yourself up about not being able to workout at the same time every day. Just commit to exercise every day, and don't worry about the time of day.

Recipe: Healthy Gummy Snacks that are Kid Approved (and adult friendly too)

Do your kids like those pre-packed gummy snacks? What if I told you that it was easy to make them at home? The store bought ones are full of chemicals, artificial colors and dyes, refined sugar, and rarely (if ever) contain actual fruit. We make gummy snacks here and they're healthy and yummy, plus they're easy to make. And, I can give them to my kids guilt free, instead of feeding them chemicals.

Ingredients:

2 cups blueberries (organic is best) Other fruit works too. Use what you have on hand.
1 cup fresh squeezed lemon juice (organic is best)
2 teaspoons raw honey (optional)
1/2 cup uflavored grass-fed gelatin

Place blueberries, lemon juice, and honey in saucepan and heat over medium heat.

 Stir and cook the berries until they are plump and start to boil just slightly. Transfer the contents of your saucepan into a Ninja or other blender and blend until smooth. Let cool for a minute or two. Then, add the gelatin and blend again for about a minute.

Transfer the mixture into candy molds or a glass dish (don't be afraid if it gets a little messy) and refrigerate for about an hour. If using a glass dish, slice into squares before serving. Enjoy your healthy snack!

So, what do you eat?

I get asked that a lot. Let me just start out by saying that the way I eat isn't for everyone. I avoid certain foods because of the effects they have on my body, specifically my thyroid. I urge you to keep a food journal and notate the way you feel each day in the journal to better understand how your individual body handles different foods. And, talk to your doctor for more specific advice. That being said, I'm gluten free, grain free, soy free, refined sugar free, artificial sugar free, and "mostly" dairy free. When I tell people that, I get looks of confusion as people try to figure out what's left to eat! The funny thing is that there are LOTS of foods I eat that are perfectly fine. They are REAL, WHOLE, foods. I also try to eat mostly organic and non-GMO foods, as much as our budget will allow. And, of course, healthy fats.

I eat a lot of veggies and some fruits. We have an organic produce delivery subscription, so we get a box of fresh organic veggies every week. The box is seasonal, so we don't know what's coming until a couple days before, and the company puts together the box, so you can't pick and choose. But, you can add on additional items based on availability. At first I was very apprehensive signing up because I have kids. I have one child in particular who is a picky eater. I thought for sure I was going to have an uproar of kids not wanting to eat this or that. It's actually been the opposite. My kids love "veggie day" and they all gather around as I unpack the box each week to see what's inside. My pickiest eater now loves parsnips and beets. Who would've thought? And, it's given us the chance to try (and fall in love with) new veggies that I would never have bought at the grocery store normally (like parsnips and beets).

I also eat meat, chicken, pork, eggs, and some fish. I could never live as a vegetarian. I just couldn't. I love my veggies, but I'm a meat eater for sure. I try to buy organic as much as our budget will allow. Healthy fats are also important around here. We use a lot of coconut oil, and some olive oil. We do NOT use refined sugar, white flour, or whole wheat flour in anything around here. In fact, you won't find any of those items in my house. If I'm making something and the recipe calls for sugar, I will either use coconut sugar, or honey if I can. If I'm baking, I use coconut flour or almond flour to bake, or a combination of the two. I absolutely love Danielle Walker. She's the author of some really great grain-free cookbooks like Meals Made Simple and Joyful. I've never found a recipe of hers that I didn't like, and my kids all love her recipes too. In fact, I have a group of friends that constantly beg me to make her chocolate chip cookies for them (they're dairy free, grain free, gluten free, and refined sugar free but taste like a "regular cookie").

We eat real food. We eat healthy food. But we eat good food. My main rule is that I don't care how healthy something is, if it tastes bad, I'm not eating it. And, my kids wouldn't eat it either. So, you can be assured that eating healthy can be simply delicious. Kids will follow your lead. If you refuse to eat your veggies, they will too. But, if you set a good example, and make meal time fun and exciting, you will not only be helping them health wise, but you are helping them to have a life long love of healthy foods.

What does it COST to lose weight and get fit?

You're committed. You're dedicated. You've decided to take control of your health. But you're also on a budget. So, you wonder "What does it COST to lose weight and get fit?" There are so many commercials for the latest greatest fat burning pill, the best diet plan, the newest piece of equipment, or the hottest DVD at home workout. All of these things can be very expensive. Not to mention the price of a gym membership. So, you start to wonder, "Can I really afford to lose weight?" The answer is YES! The truth is that you don't need any of that expensive stuff, especially at first. 

For me, the closest gym is about a 30 minute drive. I did check it out, but couldn't justify the $40 a month (on a 2 year contract) knowing that the distance would likely prevent me from going in the first place. Let's be honest here. Most people will find any excuse NOT to work out, and I can be the same way at times. So, I knew that if I had to drive 30 minutes to the gym and 30 minutes home each day, it just wasn't going to happen. 

As far as weight loss pills and diet plans, I don't believe in either one. First of all, there is no magic pill. If there was, there would be no more obesity. Think about it. If there was some pill that you could take daily and magically lose a ton of weight, wouldn't everyone take the pill? So the fact that there are still many people struggling with weight shows there is no magic pill. Those diet plans advertised on television are another no-no in my book. First of all, some of them charge you by the pound. I'm sure you've heard the commercials that say something like "Lose 20 pounds for $20." You're not a prize pig for sale. You don't deserve to be priced by the pound. Not to mention that those plans charge monthly fees, and simply want you to buy their food and supplements which are junk. Those plans get you to eat chemically processed "food" that isn't healthy to begin with. And, it doesn't teach you anything about what you should be eating and how to maintain a healthy weight. So skip the television ads and just get to work.

The only equipment you really need when you get started are good workout shoes, some comfortable workout clothes (doesn't have to be expensive or fancy), a sports bra if you're a woman, and Internet access. Go for a walk. Go running. Do push-ups, sit-ups, burpees, squats, lunges, chair dips, etc. Look on you tube for free exercise videos. Work out at home or outdoors. Grab a friend or two and get fit together. You don't need to spend a lot of money to get in shape, no matter what the advertisers tell you.

Later on, you might want to get some basic equipment. For instance, I invested in a good quality set of adjustable weights. For me, these are perfect because I can change the weight with a few clicks and they take up less space than a whole bunch of different weights. I also got a stability ball for ab work, a treadmill for running when going outdoors isn't an option, a pull up bar, medicine ball, resistance bands, and some workout dvd's that I enjoy. I also recommend getting a TRX system or a MostFit system. They are essentially the same thing, but the MostFit is less expensive. But again, you don't need to spend a lot to lose weight, especially in the beginning. Later on, however, you will find yourself wanting more and more equipment so you can do more at home and challenge yourself to do new things, and build new muscles. Take it one step at a time, and don't go overboard trying to build a gym in your house. 

Get out of your comfort zone

It's been said that nothing amazing comes out of staying in your comfort zone. I would have to agree. Let's face it, we all have our routines and things we feel capable of doing, exercise wise. We might see others at the gym or on the Internet doing some crazy hard looking exercise or running a marathon or doing something else that seems "way too hard for the average person." We watch these other people complete these amazing tasks and get jealous or even discouraged and tell ourselves that we'll never be able to accomplish such tasks.

So, you go to the gym and you walk on the treadmill for a while or you use the elliptical,do a couple reps with the cute little 3 pound pink weights and think that's all you can do. You go a few times a week, you're not excited about it, and you're not working very hard. You're just going through the motions. You tell yourself things like "This is not helping. I'm not getting anywhere. I'll never lose this weight. Maybe I can figure out better clothes to make me look skinny. Spanx work, right?" And you give up.  You've spoken to yourself in such a negative way. You've let your head talk you out of what your heart wants. Why do we talk to ourselves in such negative voices? I know I'm guilty of it, and I know a lot of people are guilty of the same thing. Speak to yourself in a positive voice and believe in yourself or nobody else will. Don't forget just how awesome you are and how much you are capable of doing. Don't forget that you've got people cheering you on who believe in you and who know you can do ANYTHING. Don't get comfortable.


This is why it's important to step out of your comfort zone. Do things you never dreamed possible for you to do. Train for a marathon or half marathon. Train with a specific goal in mind. Train your body to do unassisted pull ups. Train to do handstand push-ups. Train to do a certain number of push-ups on your toes. Train your body to step out of your comfort zone. Constantly working within your comfort zone is not only bad mentally, but it's bad physically. Your body gets accustomed to routine as well. So, the same workout gets easier and easier to do, and before you know it you're burning less and less calories because it's so easy to do. Change it up. Do something different. Do something that seems impossible. And when you accomplish that goal, set a new goal that seems impossible and crush that one too.

 That is why I say you have to eat clean and train dirty. Training dirty means you don't give up, you don't half ass your workouts, and you don't do only what's comfortable. You push yourself. You challenge yourself. You set goals. You conquer. And, your strive for greatness.

When I first decided to step out of my comfort zone, I decided I was going to run a half marathon. To put this in perspective, I wasn't a runner. I mean, I ran track and cross country in high school. But, high school was a long long time ago. When I first started on my fitness journey, I couldn't even run a block without stopping. I got short of breath and my legs felt like jelly. So, first I set the goal to run a mile without stopping. Then once I'd accomplished that goal, I trained to run 3 miles without stopping. Then, I decided I was ready to train for my half marathon.

Instead of just talking about it, I knew I had to commit to actually doing it. So, I registered for a race. That way, I'd already put out the money and I had a date on the calendar set and I HAD to work for it. My trainer told me once to not get discouraged. Even though 13.1 miles is far, it's possible. If you can run 3 miles, you can run 5. If you can run 5, you can run 8, and if you can run 8, you can run 13.1 miles. So, I kept those words in mind and set my goals. I trained from June-October. I'm not a fast runner by any means, but being fast was never my goal. I just wanted to finish and prove that I could do it. Running 13.1 miles seemed impossible. It seemed like something only professional athletes do. Proving to myself that I could do it to was important to me. And, I did. I ran my 13.1 miles in October. I ran slow. There were hills and a lack of water stations, and mental blocks along the way. But, I had a goal and even though it was so far out of my comfort zone, I did it. And, crossing that finish line proved to me that you can accomplish any goal you set. So, I signed up for another half marathon. And, getting out of my comfort zone this time is trying to shave some time off of my chip time.

How will you challenge yourself to step out of your comfort zone?