Skip to main content
Are you guilty? Eating your emotions?
Do you eat when you are mad at your boss/spouse/partner?
Do you reach for that rich creamy dessert when you are frustrated?
Do you have a Happy Birthday to yourself everyday?

Nibbling on food when you are bored?
Munching on food when you aren't hungry?
Eating at random? Then you are under the spell of emotional eating.
Habitual eating at random  and eating based on your emotional state is emotional eating. It can be detrimental to health. Stuffing in the extra calories will not solve you emotionally. 
Know your hunger signals and differentiate it from emotional eating.
Emotions can influence what, when, and how much we eat. If you have recently eaten and find yourself craving food again, do a quick emotional check.
  • Is your eating patterns based on emotional needs and not physical needs?
  • Do you eat  under stress, anxiety or depression or out of boredom?

How to determine your hunger signals?

It is not True Hunger if you have recently eaten and find yourself craving for food again. Hunger builds at a slow pace, usually several hours after you have eaten. 
True  Hunger comes with emptiness in stomach, rumbling stomach and sometimes accompanied by fatigue, due to the decrease in blood sugar levels.
If you answer "yes" to the following questions, then Stop in your tracks.
  • Did I just eat an hour or two ago?
  • Am I eating in response to an emotion?
Practice mindfulness in eating to help you watch what you eat, how you eat and when you eat. Mindful eating is important for physical and emotional health.

4 Tips for Mindful Eating

1.  Food Journal Tracking

Track ALL you eat, WHEN you eat AND what triggered you to eat. 
Be exhaustively detailed when writing your food journal. 

Track ALL you eat:
- Is it the chips you consume when you surfing the internet? Or the keropok you munch on when watching your tv serials?  How you reach over to the candy bowl at your colleague's workstation when you are discussing work?

The place, aroma of food or a TV ad, whatever the trigger -note them. It helps you keep tabs on your eating pattern and correct them.

Track WHEN you eat:
- Late night suppers when your favourite uncle drops by?
- Early morning rush and grabbing that quick curry puff on route to the MRT station?

Track your Eating Triggers
- How the aroma of fried chicken at the mall makes you scramble for it and you feel powerless.
- and that certain TV ads seems to make you dial a pizza all the time. 

You will be amazed at how much amnesia calories you had, before you start your food tracking!


Many researches on obesity reported that women who kept a consistent food journal lost 6 pounds more than those who didn't journal their eating habits

2. Weigh Your Options

Can food make your disturbed emotions go away?
Healthier, non-damaging options are:
- write your thoughts down. If you can put it on paper, it aids in putting it in perspective
- talk to yourself out loud and record your voice. Listening in the third person wakes you up and helps put perspective on your anxiety.
- talk to a confidante
- call an SOS helpline (if you want a listening ear but wants to remain anonymous)

3. Eat Small & Frequent



Eat small and frequent meals to keep your blood sugar stable and hence, your hunger in check.
Eat five/six meals a day that includes three meals and two/ three snacks. Great way to help prevent emotional eating.

4. Chew Your Food

Chewing your food 25 to 40 times per mouthful helps your digestive system.  Chewing slows eating and improves the flow of digestive juices in your saliva and stomach.
These stimuli are important to send the satiety signals to your brain. This helps it sense the feeling of fullness and satisfaction from a meal.
The result? You will feel full  longer and won't reach for snacks.

Dont eat your emotions everyone!
Yours  always in health and happiness,
Dee Dee

Dee Dee Mahmood, multi award winning Celebrity Exercise Physiologist and Nutritionist, is the Academic Adjunct Senior Lecturer at Edith Cowan University Australia. Her PhD research on obesity was chosen for its impact on obesity in Asia and was accepted and presented at the President's Cup Award, American College of Sports Medicine Northwest Annual Meeting in Tacoma, Washington. This TEDX Speaker has several signature community programs to her name, Fat2Fit Asia and Walking Football for Health Asia. She conducts  synergy on community and corporate health and research collaborations internationally.

Read more:

http://iamdeedeemahmood.blogspot.sg/2017/10/i-am-dee-dee-mahmood.html

Comments

Popular posts from this blog

I Am Dee Dee Mahmood

Profile Updated 10 July 2018
Dee Dee MOVES the community


Dee Dee Mahmood,an international multi-award-winning Celebrity Exercise Physiologist and Nutritionist is currently the Academic Adjunct Senior Lecturer (International Collaborations) with Edith Cowan University, Australia.Her experience and expertise includes being Consultant & Visiting Lecturer for University of Malaya, Lecturer for the United States Sports Academy, International Sports Academy, American Council on Exercise and the Singapore Sports Council.  Dee Dee is  also the Institute of Business Excellence's Associate in MARA University of Technology (UiTM) Malaysia.







Dee Dee is a TEDX Speaker and Keynote Speaker in international conferences and conventions, her work currently involves research collaborations internationally as well as synergy in corporate and community health.


Apart from being a TEDx Speaker and Invited Speaker, Dee Dee is also a certified HRDF Trainer in Malaysia and certified People's Association…
Walking Football for Health Launch  by the Guest of Honour, Member of Parliament of Tampines GRC and Mayor of North East District Mr Desmond Choo on 25 November 2017 #CommitmentToHealth movement was special.
In celebration of health through the ages with a modified sports - Walking Football.

It was a communities-crossing-countries health empowerment movement, pooling together women of all ages (from 20's to 60's) with different levels of fitness (from sedentary to the fit) with various levels of health status, from the healthy to those with diabetes, hypertension, arthritis, asthma and even post cancer.





A research initiative driven by Celebrity Dee Dee Mahmood,  multi-award winning Exercise Physiologist, Nutritionist & Academic Adjunct Senior Lecturer (International Collaborations) of Edith Cowan University Australia, studying the impact of modified sports on community health, in collaborations with American College of Sports Medicine North-West's Professor Dr Dan Heil …

The Truth about Norwegian Salmon

I was asked the other day - how safe is Norwegian salmon for consumption?  Farmed salmon  against wild salmon? The Truth About Norwegian Farm-Raised Salmon
Here's the facts about farm-raised salmon. Do you know that Norway is the second-largest exporter of seafood? Thus it is not only extremely important  for Norway to  safeguard its environment and fish stocks for its economy - the future and sustainability - it is their priority.  The Norwegian aquaculture industry has set the standard for high-quality and safe farmed salmon.
Looking at the quality of the fish stock of Norwegian Salmon: First year of their life, norwegian salmon spends in the safety of a hatchery tank on land until they are large and strong enough for life at sea.  Maximum freedom to grow and no overcrowding -Checked! The salmon are thereafter carefully transferred to spacious, protected ocean pens that allow maximum freedom for growth. The Norwegian law requires that salmon make up less than 2.5% of an aquacultur…