For most of us, it is not easy to know the difference between physical and emotional hunger. Understanding our hunger can be hard.  When you get home after a long day and you see the cupcakes that you made on Sunday sitting on the counter calling your name, is it physical hunger or emotional hunger? Or maybe a little bit of both? Most of us don't know because our tendency is to head straight to the cupcakes and dive right in. One, two, three cupcakes later and we are either feeling satisfied or upset with ourselves for eating them. But what would happen if you paused for a moment before eating the cupcakes and said to yourself, "Am I actually hungry right now? Or would those cupcakes just...

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Change can be hard when you are trying to create a new habit. More often than not we try to overhaul our entire life and end up failing. Instead of going in 'guns a blazing' why not try to slowly implement change. Add in one new habit each month, let yourself work on it for four weeks and then implement the next one. Before you know it the end of 2017 will be here and it would have been a fast 12 Months To A Healthier You!   [Tweet "12 months to a healthier you! #8 Eat Intuitively @fitchick428"] [Tweet "12 Months To A Healthier You! #12 Be Grateful @fitchick428"]   Other Articles You May Enjoy: 5 Things You Can Do To Achieve Your Health Goals In 2017 7 Nutrition Tips I...

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Slip ups happen every now and again. And during the holiday season our chances of binging increase even more. Perhaps it was a few more cookies than you would like to have eaten, a pint of ice cream after a hard day, extra pie from all of your holiday stress, or a full-blown, uncontrollable binge. It happens to all of us. The key is knowing how to bounce back and support your body both mentally and physically. Start with these 7 Ways To Help Heal From A Binge.   1.Forgive yourself. Stressing and putting yourself down is not the way to go.  One binge will not make you gain weight. Take a deep breath and focus on making positive choices going forward!                       2. Stay away from the scale. In most...

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I can't believe we have finally arrived at the last month of 2016! Where has the year gone? The next few weeks will be filled with family, friends, parties and lots of good food! All of which should be enjoyed! The weeks leading up to Christmas and New Years are normally busy, stressful and sometimes overwhelming. The chaos has a tendency to throw us off track with listening to our bodies. Be it too much food and not enough exercise, or not enough food (who has time to eat when there are presents to wrap!) and too much exercise, we all have our traps. Before we know it the new year has arrived and we find ourselves with a slew of new diet plans and workouts we are...

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How do you know if you have a healthy relationship with food? Since beginning my coaching journey I have learned quite a few tips, tricks, and habits from healthy eaters. Here are 10 habits of people with a healthy relationship to food that I always talk about in my coaching. See how your mindset about food compares to this list. If more than two of these items stand out to you as things that you cannot image ever thinking or doing, then it may be time to see if there is an underlying issue such as emotional eating, binge eating or disordered eating.   1. They eat when they are physically hungry. This means eating when the body signifies true hunger, not emotional hunger. Eating out of emotional...

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6 Ways Yoga Can Change Your Life. Just like it did mine. I started practicing yoga consistently in 2012, after injuring my hip and spine working out too intensely during marathon training (insert: was not listening to my body). Since then I have been consistent with a 2-3x per week yoga practice until last fall. Life got crazy; I got lazy, and I stopped going. Fast forward to February of this year and everything in my world changed. I had pain from my neck to my hip that came on suddenly one day (I will be sharing more on this later). Once again, I had to remove all weight lifting and cardio completely from my life. Even walking was too painful. But, the one thing I could...

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It makes me cringe to think about all of the terrible nutrition advice I have followed over the years. Low carb, no fruit, no sugar, no fat, no salt, no, no and more no! Do we see a trend here? It seems like everything is forbidden. Who can blame us, though? Every time we turn on the tv or pick up a magazine, it seems like there is a new ‘diet’ trend telling us how to stay healthy or skinny. It’s overwhelming and confusing! Most of us know what ends up happening when we jump on the latest nutrition trend. We start seeing results, feel great and then in walks our friend deprivation. Deprivation doesn’t just walk in; it kicks down the doors sending us running for...

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It's crazy to think how our relationship with food changes from the time we are born until the time we reach adulthood. When we are born, we eat when hungry and stop when we are full. As we get older, our relationship with food changes. We are influenced by magazines telling us what we should look like or what to eat so that we can appear like the women (or men) on magazine covers. We begin to scrutinize our bodies and our plates. It seems like everybody else knows what's best for our bodies except us. When the latest magazine diet doesn't work for us, we become frustrated, confused and begin to talk negatively to ourselves. We use food and exercise as punishment. In the best case...

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5 Ways I Helped Build Self-Esteem What exactly is self-esteem? How do you build self-esteem if you really don't even know how to define it or how it is related to our body image? Well, let's change all of that today because unlocking the mystery to this could be the very thing you need to change your perception of yourself and possibly your relationship with food. Self-esteem is defined as, “confidence in one’s own worth or abilities; self-respect.” But when you are not confident in your abilities, in pops that all too familiar phrase, “low self-esteem.” No one wants to think of themselves as having low self-esteem. That’s just not ‘cool.’ But the reality is that so many of us do! Many times you don’t even realize you have low self-esteem...

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I know, I know. You are thinking, “Sarah, you are an Eating Psychology & Intuitive Eating Counselor. Why in the world are you talking about food journals? Don’t you tell us not to track our food?” You would correct. But this message today isn’t about tracking calories or fat grams. Today we are talking about tracking food through Emotional Eating Journals. Why? because food can affect your mood and mood can affect your food! Once you understand How To Keep An Emotional Eating Journal you will be on your way to understanding cravings. Keeping an emotional eating journal will allow you to identify patterns:   Are there certain times of day that cravings strike? What types of foods are you craving? Do certain situations (work, home, etc.)...

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