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How to Stop Snacking (or Any Other Food Habit)

How to Stop Snacking (or Any Other Food Habit)

It's 9 p.m. and the house is finally quiet. You were "so good" all day but now you're tired and craving chocolate. You go rooting through the cabinets and before you know it an entire bag of chocolate-covered pretzels is gone. You go to bed wired and wake up overtired and annoyed with yourself.

Or maybe you find yourself mindlessly eating your kids' leftovers when you're not even hungry. And they don't even taste that good.

Or perhaps you consistently "overdo it" on the weekends and feel awful and uncomfortable afterwards.

If any of these situations sound familiar, the good news is there is hope! These are simply patterns that we've developed. Somewhere along the line we had an emotional response (feeling tired, anxious, lonely, bored, etc.) and used food to solve it. By repeating the behavior over and over again, we've taught our brains that this is what we do. When we encounter feeling x (ex. exhaustion), we do y (ex. search out sugar).

 

The Three Steps to Stop Snacking

The key to stop snacking is working with our brains, not against them. We simply need to (1) become aware of the behavior, (2) allow ourselves to feel our feelings and release the urge, (3) rinse and repeat. Over time this will become automatic and your brain will stop seeing food as the solution to your emotions.

 

Step 1: What is the emotion driving your behavior?

What is the emotional state you're in right before the behavior tends to happen? Maybe you are feeling anxious and unsettled at night, so you reach for chips? Or maybe when you're at a party and feeling lonely or nervous you turn to the appetizer table. 

If you're having a difficult time figuring out the emotion, then really pay attention the next time you're in this situation, and be curious. We mostly think of sadness (like a heartbreak) driving us to an ice cream binge, but honestly, for many of us we may even use food when we're excited or happy. We simply haven't been taught how to feel our emotions.

 

Step 2: Allow Yourself to Feel the Emotion

When the emotion hits and your urge strikes, take a deep breath, let your shoulders lower, and really tune into your body. How does the emotion feel in your body? Where in your body is it? Use neutral, non-scary or frantic words. Start to remind your body that this is what x emotion feels like, and it's not a problem to be solved with food. (And if you have trouble believing this, flash forward to feeling stuffed, frustrated, and uncomfortable. Definitely not what you are looking for.)

Acknowledge the emotion, and then, let it pass. Don't try to distract yourself. If you'd like, journal about it. 

 

Step 3: Rinse and Repeat

Think about how long you've been doing this behavior. Sometimes it's been years or decades, making it a well-worn path for your brain. So while it will take some time to undo, it is absolutely possible. Over time your brain will learn a new response to any emotion that you've been using food to cope with.

 

Will you give this a try? 

How to Debloat for Good

How to Debloat for Good

If you regularly suffer from bloating, it's smart to start with what you're putting into your body. Are certain foods causing it? Are you eating too fast and not properly chewing? Next, add in some de-bloating superfoods. With a little patience and curiosity you can end the bloat battle for good.

 

Step 1: Assess Your Diet

A food journal can be a great tool for identifying specific foods that don't agree with you. Writing down everything you eat for a week and noting when you have bloating can provide clear clues. Another option is to simply take pictures of everything you eat for a week, and again, note when bloating occurs. Keep in mind, even healthy foods can produce some temporary bloat, and that's OK. Cruciferous vegetables like kale and cabbage contain raffinose — a sugar that remains undigested until bacteria in your gut ferments it, which can in turn produces gas. Beans are another likely source. You'll also want to pay attention to your wheat and dairy intake to see if either of those might be causing your bloat.

 

Step 2: Remove Bloat Offenders

Carbonated beverages (including sparkling water and beer), chewing gum, and sugar alcohols are three easy offenders to remove immediately. Also, make it a habit to eat mindfully, chewing each bite thoroughly.

 

Step 3: Add in De-bloaters

Our favorite organic de-bloaters are avocados and bananas (they're rich in potassium) and hydrating vegetables like celery and cucumber.

It's also one of the major reasons we created Greens Ritual, which is meant to be a daily habit, each morning first thing upon waking. (Check out the reviews, our customers are experiencing lasting de-bloating!)

It's packed with superstar de-bloaters: green tea, the digestive enzyme papain, pineapple, turmeric (contains curcumin, which has been studied extensively for its anti-inflammatory effects and may improve gut health and reduce symptoms of IBS, including gas, bloating, and constipation), and two powerhouse probiotics strains (Bifidobacterium Longum and Lactobacillus acidophilus).

Increasing your prebiotic fiber intake (slowly) is another great way to get your digestion humming and feed good bacteria, which can in turn reduce bloating. Real food sources like artichokes, asparagus, cabbage and wheat bran are a great place to start. Supplementing can also be an easy way to meet your goal of 30-35 grams per day. We've added 7 grams of prebiotic fiber (from wholefood sources organic psyllium husk powder and oat bran) to Beauty Protein.

 

Step 4: Try a Gut Reset

While keeping up good habits consistently is what will ultimately keep your bloating at bay, a gut reset can be a great way to jumpstart debloating.

That's why we created the Gentle Gut Reset. It's a 1-2 day reset that's packed with wholefood de-bloaters, probiotics and prebiotic fiber. You'll start your day with a green juice and follow it with a gut-nourishing smoothie. Eat a plant-centric lunch and then another gut-nourishing smoothie for dinner. 

We recommend doing the reset for 1 to 2 days consecutively to start and then up to twice a week for maintenance. 

Why Eating Your Water is the Secret to Looking and Feeling Younger

Why Eating Your Water is the Secret to Looking and Feeling Younger

You've heard it time and again—"you are what you eat." But how many times have you thought about the food you eat in relation to how hydrating it is? According to Dr. Murad (famed founder of the eponymous skincare line), the secret to maintaining an inner and outer youthful glow as we age lies in maintaining strong cells that can attract and keep water the way younger cells do (i.e. well-hydrated cells!)

As we age, the body moves toward dryness and coldness. As our cells lose their integrity, we become more vulnerable to the hallmarks of aging—oxidative stress, inflammation, and disease.  

The answer, he proposes, is to eat your water. Colorful fruits and vegetables contain 85 to 98 percent water. He calls this The Water Secret. 

But why is water from a fruit or vegetable better than just drinking plain water?

According to Dr. Murad, "The water in fruit and vegetables is structured, meaning it's surrounded by molecules that help it get into cells easily and quickly...Fruits and vegetables are also rich in healing antioxidants your body needs. They also contain trace minerals and B Vitamins that your body uses to metabolize carbohydrates, fat, and protein." 

How can you put this into practice? 

1. Seek out hydrating foods. Juicy fruits and vegetables, like apples, berries, mango, leafy greens, cauliflower, carrots, peppers, and tomatoes. 

2. Favor antioxidant-rich foods (the deeper and brighter the fruit, the more loaded with antioxidants it is!)

3. Enjoy several servings of healthy fats a day, which keep us hydrated, youthful and supple. 

Four Pink Fruits to Eat in Winter

Four Pink Fruits to Eat in Winter

Dull and dry skin, shorter days, increased indoor time—these are just some of the signs it's winter. Add vibrancy and energy to your morning by incorporating one of these pink-infused fruits that are packed with beauty-giving benefits and ideal for offsetting the winter doldrums. 

 

No. 1:  Pomegranates

Pomegranates are a superstar fruit. They are loaded with fiber, Vitamin C, and skin-saving antioxidants. Consumption of pomegranates has also been shown to help reduce inflammation, one of the drivers in many chronic diseases.

 

No. 2: Raspberries

Raspberries are filled with nutrients despite being low in calories. They're high in fiber, Vitamin C, and are contain significant levels of antioxidants. Because of their fiber content, they're unlikely to raise blood sugar levels. They may aid in weight loss and have anti-aging effects, too! Frozen raspberries, picked in peak season, are a great way to consume raspberries in winter. 

 

No. 3: Grapefruit

Grapefruit is another low calorie yet nutritionally dense pink fruit. It's packed with fiber and Vitamin C and may be beneficial to your immune system. Grapefruit is another weight-loss friendly food and is incredibly hydrating. 

 

No. 4: Dragon Fruit

You can find dragon fruit (or pitaya) frozen or freeze dried. It's high in fiber and  contains a significant amount of magnesium. It also contains gut-friendly prebiotics and is antioxidant-packed.