Binge Proof Your Day

Binge Proof

Do you ever find yourself eating well or next to nothing during the day and then the dreaded evening/late night comes and you are starving so you binge eat?  or ever have an emotional roller coaster of a day/week/month/year and as a result binge eat?  I certainly have.  It happens to all of us.  How can we "Binge Proof Our Day"?

Chillax

1-Chillax
Take down time.  We may binge because we don't feel like we have the luxury of downtime.  Choose a downtime that is the food-free version; such as reading a book, going for a run/walk, stroll through the park, ride a bide, walk your favorite 4 legged animal, play cards, or soak in a bubble bath.
2-Listen to Yourself
Ask yourself, "Am I really eating this whole pizza?"  "Am I going to eat this bag of potato chips?"  "How will I feel emotionally/physically from eating the entire bag M&M's?" 
3-Become Aware of Your Surroundings

• Watch yourself eat. 
• Listen to the sounds you make while eating.
• Taste your food and enjoy.  Slow down.
• Feel the food in your mouth.
• Smell the aroma of the food.

Help! I'm Always Hungry



Feed Me

Five small meals a day takes the edge off your appetite, evens out blood sugar levels, and keeps your energy steady. Eat healthy food every few hours.  Easier said than done in my busy schedule.  Here’s a few tips that I’ve incorporated to make my meal program a success.

Plan ahead. Five meals a day equates to breakfast, snack, lunch, snack and dinner. To accomplish this, plan what your menu.  Schedule to eat every two to three hours.



I'm Hungry!

Stock up. If you don’t have healthy food on hand, you’re going to grab whatever is closest, so before you try a five-meal-a-day program, stock up on good food:  complex carbs such as veggies, fruit, lean proteins, and low-fat dairy products such as milk, yogurt, and cottage cheese.

Go for taste. Choose snack foods that are healthy and satisfying.

Whip up a smoothie: Blend fruit, milk, yogurt, and a little honey for a sweet, filling snack packed with vitamins, fiber, protein, and calcium.

Combine carbs and protein to stay full longer. Think whole wheat toast with peanut butter or a hard-boiled egg, whole grain pasta with olive oil and cheese, or oatmeal with fruit, milk, and honey.