Picture this: You hit the snooze button one too many times, had a last minute project thrown at you at work, and then sat in an hour of evening traffic.
Finally home, you breathe a sigh of relief, head into the kitchen, and decide you deserve a snack after the day you’ve had. Maybe you reach for a few crackers, then a bit of chocolate.
Before you know it, you’ve munched your way through the entire kitchen without eating a proper meal. You’re stuffed, ashamed, and wondering what the heck just happened - WTH?!
It’s called emotional eating, and in a nutshell, it is eating for any other reason besides actual physical hunger, fuel or nourishment.
3 Trademarks of Emotional Eating
Several years ago when I was contemplating divorce, I once ate a whole box of Nutty Bars while sitting my bedroom. I hid the empty box in there, which I found a few months later when I was packing my things once I finally decided to leave.
The trouble with emotional eating is it overrides your body’s natural hunger cycle and can promote things like:
What Triggers Emotional Eating?Even though it’s called “emotional eating” because people often reach for food to cope with their feelings, there are a lot of other non-hunger reasons that can prompt you to eat.
Some common non-hunger reasons include:
Six (6) Tips to Help You Get a Handle on Emotional Eating...for good!If any of those scenarios sound familiar, know that you’re not alone! Emotional eating affects a lot of people at one point or another.
Want to know what you can do to stop emotional eating in its tracks? Here are 6 great tips!
1. Have a non-food outlet to process uncomfortable feelings
2. Manage stress
3. Recognize boredom
4. Practice self-care
5. Practice mindful eating
6. Eat a balanced diet
If you would like more emotional eating resources, click here to message me and I will get them to you!
This recipe for energy balls feel like an indulgent snack, but are made from whole food ingredients and contain a bit of protein, healthy fat, and fiber to keep you fuller longer.
Study: Current Diabetes Reports, 2018 -- Causes of Emotional Eating and Matched Treatment of Obesity
Study: Journal of Health Psychology, 2015 -- Boredom proneness and emotion regulation predict emotional eating
Healthline: Mindful Eating 101 - A Beginner's Guide
hen it comes to exercise, there has long been a debate about which type is best. Is CARDIO the gold standard? Or do the benefits of RESISTANCE TRAINING far outweigh those of cardio?
While both forms of exercise provide huge benefits for your health, the choice depends entirely on your goals.
So, we’re going to examine a few common goals and evaluate the pros and cons. And what are the “rules” of cardio for different goals anyway?
Let’s put a little elbow grease into this one and crank the lid off - shall we?
What if your specific health goal is weight loss?For years we’ve been told that cardio is the answer to weight loss.
Well, one Duke University study  demonstrates that this still holds true.
The study examined the results of 119 previously sedentary individuals over 8 months. Some participants performed cardio only, others did strictly resistance training, and a third group did a combination of both.
The cardio-only group lost the most amount of weight (4lbs) while the resistance training group gained 2lbs. Although this 2 lbs was in fact lean muscle mass, it didn’t result in any additional fat loss over the course of the study.
What if your goal is overall better health - and longevity?While cardiovascular exercise is beneficial for heart health and disease prevention, when it comes to longevity, resistance training is the clear winner.
As Dr Robert Schreiber , an instructor at Harvard Medical School states, "just doing aerobic exercise is not adequate. Unless you are doing strength training, you will become weaker and less functional. The average 30 year old will lose one quarter of their muscle by age 70 and half of it by age 90.”
How much cardio do I need to do in general?According to the Canadian Society for Exercise Physiology , you should aim for 150 minutes of moderate to vigorous aerobic exercise each week.
Choose from running, power walking, cycling, aerobics or cross country skiing -- the choice is yours! Aim for three x 50-minute sessions (or divide it into shorter more frequent sessions) of any activity that gets your heart rate up. Break a sweat too ;)
So, how much resistance training is enough?According to the Harvard Medical School  we should aim to train all the major muscles of the body 2-3 times per week.
Regular resistance training sessions will not only increase your overall strength but allow you to do everyday activities with more ease.
And, do you really need to choose between cardio & resistance training?While the Duke University study did favor cardio for weight loss, the 3rd test group in the same study did show interesting results.
This group did a combination of both cardio and weights resulting in the best change in overall body composition.
This combination of the two types of physical training helped participants lose fat AND gain lean muscle mass -- which is key for maintaining strength AND longevity.
In today’s busy world it can be difficult to find time to fit in exercise at all. While your specific health goals will play a big part in choosing the type of workouts you do, the most important thing is that you’re staying consistently active.
Aim to exercise for 150 minutes every week (or more), eat a healthful & balanced diet and you’ll be well on your way to feeling healthier and stronger.
Because nutrition has such a huge impact on your performance and your goals, it’s important to fuel up on the good stuff before a workout.
No-bake Pre-Workout bars are a great source of energy and contain no artificial ingredients. They’ll give you all the energy you need to power through your workout and hit your goals! Get that recipe here!
1] Journal of Applied Physiology, Dec 2012: Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults
2] Harvard Health Publishing: Want to live longer and better? Do strength training.
3] Canadian Society for Exercise Physiology: Canadian Physical Activity Guidelines
4] Harvard Health Publishing: 7 tips for a safe and successful strength training program
Broccoli and kale are often touted to be “superfoods.” And, yes, they really are amazingly healthy for you.
If you’re wondering what exactly is in these green powerhouses that makes them so “super,” I’ve dived into the research to give you some nerdy reasons to make these a staple in your diet.
To start, they're both considered cruciferous vegetables related to each other in the Brassica family. This family of super plants also includes cauliflower, cabbage, mustard greens, and Brussels sprouts.
These superfoods have a tonne of nutrition, and other health-promoting compounds, they're relatively inexpensive and easy to cook too!
Broccoli and kale are full of nutrition: vitamins, minerals, fiber, etc. They're both considered to be nutrient dense which is a measure of nutrients per calorie - and these both have a lot!
100 grams of broccoli (about 1 cup, chopped) contains:
One cup of loosely packed kale contains:
As you can see, these two foods contain a lot of nutrients.
NOTE: Too much vitamin K may interact with certain blood-thinning medications. If you're taking one of these medications, talk to your doctor or pharmacist before incorporating too much of these superfoods into your diet.
Broccoli and kale also contain other health-promoting compounds.
Super health-promoting compounds
Broccoli and kale tend to taste a bit bitter - but that bitterness equals healthfulness!
This bitter flavor is from some of the health-promoting compounds in these super plant foods. Things like glucosinolates (e.g., sulforaphane and isothiocyanates) and polyphenol flavonols.
There are a few different types of kale - from curly kale, to dinosaur kale, to red/purple kale. The different colors result from slight differences in the amounts of the compounds these plants contain.
One of the main active ingredients in cruciferous vegetables are glucosinolates. These antioxidant compounds are very useful to help detoxify and protect against cancer.
FUN FACT: It's the precursors to glucosinolates that are in cruciferous vegetables, not the compounds themselves. When fresh broccoli and kale are eaten (or even chopped/blended) raw the active compounds are produced. *This fact is incorporated into a trick I use in this week’s recipe*
NOTE: Glucosinolates may affect iodine absorption and thyroid health, particularly in people prone to thyroid disease. In this case, you may not have to ditch these superfoods altogether - just cook them first.
These superfoods also contain flavonols like kaempferol and quercetin. Flavonols have antioxidant and anti-inflammatory properties, and they decrease your risk of cancer.
Kale also contains carotenoids like lutein and zeaxanthin. Carotenoids are known for promoting eye health and are protective against many cancers.
When cooked, kale contains another anti-cancer compound called indole.
Broccoli and kale are cruciferous superfoods. They are packed with nutrition and have a whole array of health-promoting compounds.
Almost everyone should be eating these regularly. Just be cautious if you're taking blood-thinning medications; and, if you have thyroid issues, cook them first.
Do you, or anyone you know, absolutely love (or hate) these superfoods? Do you have a favorite recipe to share? Let me know in the comments below.