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Emotional Eating

By Lori Jackson

It’s that moment when you think, “Ugh, I just want xyz and a blanket on the couch.” It’s those times when you stand in front of your refrigerator and question, “What am I doing here? Is the answer in my fridge?” It’s those times where you grab a snack at the store, gas station, or drive through and have to eat it before you get home and anyone “catches you.”


It’s in these moments that we feel the most shamed, judged, and embarrassed, yet there is no one there with us judging, shaming, or making fun of us. It is us, within ourselves, it is us in our loneliness, it is us struggling with emotional eating.


Emotional eating is a process where your body and your mind are in two different spheres, you are often unable to listen to your needs, and you believe that the comfort of food will fulfill them.  Without dieting, without hurting or cutting into ourselves, without withholding, we can learn skills and tools for ending emotional eating and living wholeheartedly and freely with food in our lives (and I mean any food we want).


Emotional eating is not just for the overweight, or those with eating disorders; many people turn to food in order to soothe their emotions. It becomes a problem when food is the primary comfort for that person. Listen to your heart, gut, mind, what-have-you. Are you struggling with emotional eating? If so, know that there are many ways to live a full life without turning to food for comfort.


Loving ourselves without punishment, affirming our own self worth, listening when we speak up, and knowing that we, too, are human, are just a few.  Let go of your hurt, embrace yourself, and please, please, stop being so mean to you; the world likes you in it.

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What You Need To Know About Postpartum Nutrition & Self Care

Cindy Nasky, Nutritionist with Knowing Wellness

CindyNaskyHaving a baby is one of the most exciting, wonderful, life changing times in a woman’s life.  It is also one of the most intensely emotional and exhausting times!  If ever there is a time to take good care of yourself, it is during this special time.  Good self-care insures that you will be all-there to enjoy your new baby.

After the baby is born, everything is different … sleep schedules (or lack therein!), emotions, your body, appetite, hormones, etc.!

When my first child was born – my mother offered up some wisdom that seemed painfully basic at the time, but was really golden.

For instance:

  • Sleep when the baby sleeps (sleep deprivation is cruel mentally & physically)
  • Don’t expect to get anything done during the day – set low expectations and enjoy that baby!
  • Respect the power of your hormones (they affect emotions, that scary mother-bear mentality, energy, sex drive, etc.)
  • Nutritionally, remember that your body has been through the ringer and deserves some kindness and tender care after the miraculous feat of childbirth.  Also keep in mind that breast milk is a direct result of the foods that you are putting into your body.  Keep it simple and eat real whole foods!
  • Eat lots of fruits & vegetables (shoot for 10 ½ cup servings daily)
  • Steer clear of ‘white’ foods like sugar and refined flours
  • Enjoy pasture raised meats and high quality cheeses
  • Drink lots of water (a good start is 8 glasses a day)
  • Focus on good fats – avocado, olive oil, nuts, and coconut oil (non-fat foods are not your friend)
  • A glass of red wine or a chewy dark beer are not only good for your soul, but also good for your health
  • Take whole food supplements to fill in any nutritional gaps (there are a few that are super beneficial for the postpartum mom)

There are a lot of specific things related to nutrition that you can do for your particular situation and if you would like more support with nutrition during this time, I do love talking about this stuff!  Contact me to set up a personal consultation at 303.520.6307 or by email at cindy@knowingwellness.net.

I’d love to hear from you! Comment below with your nutritional questions that leave you guessing!

photo credit: jonycunha via photopin cc


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Finally! What You Wish You Knew About Sugar, Carbs & Gluten That No One Explained To You Before Now

Liz LautrupMany of us remember the advertisement from the 80s: “Your Brain on Drugs” featuring the egg sizzling in the frying pan.

Well as unbelievable as it sounds, some foods can act like drugs in the body and cause serious problems in our gut and brain.


Sugar and Carb Addiction
Sugars, dairy, white carbs (which are basically sugar) an all gluten-containing foods can be highly addictive. Most folks in our Western culture are addicted to some degree to these foods. Do you “think” you lack willpower because you can’t resist that donut?

Guess what? Just as some people are more likely to get addicted to cocaine, and other drugs, people differ in their susceptibility to addiction to sugars and other high glycemic foods. And in an unfortunate twist of fate, when we become “insulin resistant” from eating these high glycemic foods, we are also more likely to crave them-just as they destroy our bodies and make us gain weight!

If you are severely addicted to these foods, as I have seen in some clients, it is often NOT POSSIBLE to eat these offending foods “sometimes” just as a true alcoholic cannot have a drink “sometimes”. You may not be THAT addicted but I have witnessed in myself and MANY others, the power of the addiction to sugar. It can be extremely difficult to resist.

You CAN get off these addictive foods.  The less you eat them WHILE giving yourself good nutrition, the less cravings you will have for them. If you “feel good” during a right after you eat these foods, there develops BOTH an emotional AND physical response to these foods that must be broken if you are to have good health. Freedom from these cravings would be awesome wouldn’t it? The Big question then becomes HOW? It is important to work on the physical and emotional aspects of food addiction. Here are some ways to break yourself from sugars.

Allow yourself plenty of good foods- When your body has all the nutrients it needs, it will be less likely to crave the empty foods like sugar and white carbs.

Colored veggies-eat them every day and as much as you can. I don’t care HOW you eat them, just eat them. Take them in the car or to work with you.

Good fats and proteins (olive oil, coconut, chicken, fish)-with enough of these, you won’t get hungry and your body will start to feel GOOD!

Sorry I know (I really really do!) how hard it is but you must avoid sugar, gluten-containing foods, processed carbs and dairy.

Doing number one (above) will really help. If you do “fall off the wagon” with sugar, stay calm and don’t beat yourself up.

Expecting perfection from yourself only adds to the problem!

Because eating lots of sugar and gluten-containing foods depletes your body of nutrients AND lowered your body’s ability to absorb nutrients, consider a few supplements such as a good B complex, C, D3, and E in addition to a good probiotic, a good fish oil, and L-glutamine (an amino acid which heals your gut/digestion).

Be ready for emergencies. Have some good nuts (almonds, pecans, walnuts) available while you’re giving up sugars. Don’t worry too much about your calorie/portions-for now, focus on giving your body all the macro and micro nutrients it needs. Keep good, healthy foods like vegetables and nuts in your car.

Follow Food Therapists advice on “Emotional Eating”-eat if you are hungry-just eat the right stuff! And, love your body, each day finding something you love about your body.

The Escape of the Gluten Molecule
Gluten and its effects on the body are my nutritional specialty. Every single day, there is more evidence pointing to how many of us are sensitive to gluten and how it affects our BRAIN and our waistline. These crazy protein molecules escape from our gut, disrupt our body’s ability to make brain chemicals like Seratonin and ultimately can cause Depression, Foggy brain, Anger episodes, depression and can even increase symptoms of Schizophrenia, MS and thyroid disease!

One recent study found that of the cases of mental illness in which a cause was not identified, a huge 57% were found to be “reacting” to gluten. And some studies have shown that now a full 1 out of 7 people is gluten-insensitive (their immune systems are fighting gluten). Many people brush off the prevalence of giving up gluten as a “trend” but I have seen in my own and many other people’s practice, the amazing improvements people feel after going gluten-free. Many people ask me why “all of a sudden” could gluten-intolerance be so prevalent? Scientists and doctors are now studying this in earnest, and the theory is that toxins in our environment/foods have destroyed the good gut bacteria that helps our body digest foods and our immune system react appropriately. This, in conjunction with the “changed” genetic structure of wheat over the last 50 years, have created the “perfect storm” for gluten intolerance (Dr. Davis’ book Wheat Belly, describes this in detail).

I have learned firsthand the power of the right foods on our bodies.

If you desire to change your eating habits to feel better and look better, a Nutrition/Health Coach can help.

Liz Lautrup
 from Free to Be Health Coaching and 
The Best of Gluten Free Living (thebestofglutenfreeliving.com)
Contact Liz at 720-635-3666 or 

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Mindless Eating Toolbox

How To End Mindless Eating (FREE TOOLBOX)


This toolbox is for those who are looking to really end their mindless eating. It’ll be a journey and not a one stop shop. It will not be a simply magic potion.

But when you use the toolbox, you will be empowering yourself with the tools for life long success against your eating habits that will provide longer lasting results (& support you might need) along the way.

Everyone is always looking for the solution to ending their mindless eating.

Maybe you want to know why you do it? Maybe you don’t care why…you just want it to stop?

How is the food you eat and why you are eating it, is impacting your life?

Now, you have the mindless eating toolbox at your fingertips to walk you through changing your eating habits THIS WEEK! No gimmicks, but real inside scoop that you can complete in your own home. And….at the end of the toolbox we’ve included a few extras for you to help you continue your journey to success in your life!

CLICK HERE to get FREE access today

or visit: http://bit.ly/mindlesseatingtoolbox

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Are you struggling with yo-yo diets?

Join us in a four-part workshop on emotional eating and breaking the negative cycles around eating. T

This workshop if for you if:

You have tried several diets and continue to have difficulties with your eating habits

You want to change your patterns around food and it’s affects on you

You find yourself eating when you’re stressed, happy, lonely, bored, nervous, tired, worried, anxious or mindlessly?

You feel like food is the only thing you are able to control

You have little or no understanding of how you have struggled with you weight

You need to gain support for your eating cycles

You are seeking a life changing experience to increase you internal trust and understanding of your patterns and cycles around food and eating.


In this workshop you will:

Gain an understanding, indentifying and framing emotional eating

Nutritional and Mental health sides of emotional eating (utilizing expertise from each facilitator)

Power struggles of eating, society, self, family, friends and life pressures

Reading’s from Breaking Free From Emotional Eating, by Geneen Roth

Self Identification of emotional eating, patterns triggers and cues

Learning to trust ourselves, and incremental changes

Identifying hunger (what are you hungry for)

Learning to love ourselves, today, now and forever

Engaging in vulnerability and letting go of judgment


The group will be designed to offer materials for members to care with them in their lives as well as a variety of learning and experiential tools.

Each session will offer members education, hands on activities, group work, external and internal processing, homework, support, normalcy and connection.

The sessions are designed to have a smaller number of participants in order to build security and trust amongst participants and members.

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