health habbits

Tips for when you feel guilty about eating:

1.Try to figure out what is making you feel guilty. Targeting the issue is the first step in addressing it. What did you eat that caused you to feel this guilt?

2. One you figured out what food caused you to feel this guilt ask yourself why…was it high in calories? High in sugar? Something that you don’t consider healthy?

3. Look at the long term. What you ate might have been unhealthy or not what you planned, but is it going to affect you in a week? Most of the time the answer is going to be no.

4. Did you genuinely enjoy what you ate? No, I’m not asking about the nutritional value or the macros or the calories, I’m asking if you enjoyed this food. Most of the time the answer is going to be yes.

5. Remember that there is more to life than tracking calories and losing weight or becoming fit. You live one life and in that life there is no shame in enjoying delicious foods. There is nothing wrong in eating something just to enjoy it. 

6. Try your best to distance the relationship you have created between food and guilt. While this is a long term goal, it is something you can work on everyday. There are no bad foods, and there are no good foods. Food is simply food and detaching foods from the labels of good and bad is key to reestablishing a healthy relationship with food. 

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 1. Pile on the veggies.

Since vegans steer clear of meat and cheese, they rely on tons of fresh, flavorful veggies to bulk up meals, from sandwiches and salads to tacos and pizza. Regardless if there is turkey on that sandwich or not, Jenné Claiborne, a board certified health coach, vegan personal chef and author of the blog Sweet Potato Soul, recommends everyone pile on greens and other non-starchy veggies. “They supply your body with protein, essential vitamins and minerals, antioxidants and fiber that you cannot get in animal products,” she says. So vow to add at least two veggies to every dish -– like tomato and lettuce to sandwiches, shredded carrots and cucumber to burritos and roasted carrots and asparagus to rice and pasta dishes.

 

2. Swap out the mayo.

When it comes to condiments, mayo –- which is made with egg yolks –- is off limits. Think this means settling for a dry sandwich? Think again! Vegans get creative with their spreads, ditching high-calorie mayo in favor of lighter, healthier options. “I love to mash up ripe avocado and use that in place of mayo on sandwiches,” says Claiborne. “Homemade hummus with lots of tahini is also a fantastically satisfying vegan-friendly spread.” Fresh pesto, mustard and balsamic vinegar are more flavor-packed options that will add some zing to your sandwich without loading on the calories.

 

3. Eat fermented foods.

Fermented foods are becoming more mainstream, but vegans have been enjoying their zesty flavor and health benefits for years. “Fermented foods have been around for ages. It began as a way to preserve food before we had access to refrigeration and freezers,” says Claiborne. “These foods (like tempeh, miso, kimchi, sauerkraut, kombucha, pickled carrots and kefir) can easily be incorporated into anyone’s diet and are full of nutrients, probiotics and flavor.” Claiborne recommends adding kimchi and sauerkraut to salad, sandwiches and noodle bowls, sipping on kombucha tea and marinating tempeh and adding it to tacos, sandwiches, salads and nori rolls.

 

4. Expand your spice rack.

When you can’t rely on butter and cheese to flavor dishes, the spice rack becomes your best friend. And vegan or not, herbs and spices are the ideal way to add flavor to dishes for no additional fat and calories. “Herbs and spices are critical when making any food taste delicious, be it animal products or plants. They add lots of flavor and greater nutrition to your meals,” Claiborne insists. “I could eat the same steamed broccoli, lentils and brown rice for dinner five days straight, but by varying the spices each time, I’ll have five delicious and unique dishes.” Always on standby in her kitchen: Fennel seeds (which are great for digestion), cayenne pepper, berbere, fresh ginger (which boast anti-inflammatory properties) and fresh cilantro.

 

5. Make it from scratch.

“Vegans in general are more aware of what they eat, whether it’s to avoid animal products or to guarantee the wholesomeness of their food,” says Claiborne. “Animal products are in so many processed foods, so I tend to avoid them and save myself the stress of having to check labels.” In other words, vegans often spend more time in the kitchen cooking homemade meals with ingredients they can trust. Regardless if your dish is built around chicken or tofu, opting to make your own food from scratch is a smart habit that helps cut back on the unnecessary fat and calories you find in restaurant meals and avoids the processed ingredients in packaged foods.

 

6. Embrace plant-based protein.

You don’t have to give up meat to make room in your diet for plant-based proteins. “Legumes are linked to longevity and reduced risk of disease,” says Claiborne. “Beans are often touted for their fiber and protein content, but they’re also great sources of vitamins, minerals and antioxidants that support a healthy body.” Opt to go meat-free a few meals a week and build a dish around beans or lentils instead for a dose of fiber with a major health boost. 

6 Vegan Habits Everyone Should Adopt (Without Giving Up Meat) originally appeared on Everyday Health,inspiration from Jenné Claiborne, a board certified health coach, vegan personal chef and author of the blog Sweet Potato Soul.

Pictures chelf.tumblr.com

Me VS Overeating

I eat when I’m bored, when I’m happy, when I’m sad, when I’m stressed…I eat whenever there is food within my reach. One bite turns into a frenzy that I cannot will myself to stop. I wish I could say this problem has gotten better over time, but to this day I struggle with it.

Going out to eat can be so bad. I go in telling myself that I am going to pack half of the ginormous portion away for the next day, but next thing I know I’ve shoveled the entire meal into my mouth and somehow found something extra to eat. Next thing I know, I’m over 1,000 calories deep into the one meal and my idea that the day has been ruined has entered my mind. 

With this mindset hatched in my mind, the rest of the day is pretty much just a frenzy of eating whatever food I can get my hands on. Calories don’t count when you’ve already ruined the day, right?

Chips, cookies, muffins, pasta, anything that I would not normally eat in surplus. Anything that I consider even slightly unhealthy. I eat as if I will never eat those foods again, even though I know I will. 

I think to myself that if I eat all of these foods when I’ve already been bad, maybe I won’t want them so much when I’m trying to eat completely healthy. If I eat ice cream and waffles with a side of pickles and fries maybe, just maybe, I won’t want those foods anymore. But let’s face it, that’s simply not true. I love those foods, and I’m always going to love those foods. And there’s nothing wrong with that in the slightest. 

What’s funny though, is that if I eat healthy for an entire day I don’t have this urge to eat everything in sight. If I start off my day with a healthy breakfast, I’m often really dedicated to keeping the day healthy. 

I am, in most cases, really horrible with self control. Once it’s gone, it’s gone and there’s no getting it back until the next day when I can start fresh and new. This is a major issue for me, and something I truly need to work on. 

-Meghan