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Posts: 110
11/17/09 11:40 A

Wow that's a great idea. I keep a journal at my kitchen table to keep track of my eating and to keep me at the kitchen table instead of eating around the house. Now, I'm going to keep an emotions journal for when I feeling emotions that want to push me into the refrigerator or kitchen cabinets to eat and if I'm thinking I'm emotional while I'm sitting at the table I'll records the emotions in my food journal too.

Thanks,

Jem

Edited by: JEMPOWER at: 11/17/2009 (11:42)

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11/17/09 9:37 A

For me, when I weighed 305 pounds, I realized I was a stress/emotional eater. Just realizing the problem was the first step. Then I kept an emotions journal which helped me identify when I was turning to food for reasons other than hunger. It really helped me.

I eventually lost over 150 pounds.

Posts: 22
11/17/09 9:22 A

I work in a drug and alcohol treatment center and because I have been learning more about addictions, I paid attn to myself and realized that when I was stressed, I didnt crave any drugs, but I did crave food. This was something to realize because I have always struggle with my weight and never understood how I would end up eating so much. So now I make sure that when I get upset, I either eat something healthy or find soemthing else to do.

SparkPoints: (35,234)
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Posts: 2,434
11/17/09 8:04 A

I chew gum all the time. it's been working for me :)

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11/17/09 6:44 A

Chewing gum!
Working out helps but sometimes, it is not feasible in the moment you have that impulse of eating. I know it's not easy, but have maybe some fruits available and get rid of all the trigger foods you have handy.
Also, you can read this article:
http://www.sparkpeople.com/resource/fitn
ess_articles.asp?id=1276&page=4

Edited by: HEALTHFORLIFE1 at: 11/17/2009 (06:45)

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Posts: 96
11/16/09 11:18 P

I love to calm the stress by indulging in ice cream... so I bought little single-serving cups of rainbow serbet that are 80 calories each! It feels like such an indulgence, and helps with the stress, but certainly doesn't sabotage my day :)

Also working out ALWAYS makes me feel much better... the hardest part is just getting to the gym! Once I'm there I figure, I'm already here! Might as well work out! Then I feel awesome.. cardio kickboxing does wonders if I'm angry!

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Posts: 3
11/16/09 11:06 P

This is a very common problem that i have had and deal with with my clients. First thing you need to ask yourself is have you properly nourished yourself today with food and water?
if you have and this is a re ocurring issue you need to look deeper within yourself and figure out what the root cause of the emotional eating is coming from, are you comforting yourself? if so why? Are you stressed and it is your way to unwind, how can you help yourself during your day to take some time and calm down? also what is it that you are bingeing on? is it sweets, carbs, salty foods, chocolate?

Your body knows what it needs, we just need to be able to crack the code

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Posts: 31
11/16/09 10:38 P

Today at the store I bought big bags of grapes, strawberries, oranges, apples, and skinny cow ice cream treats. If I stress eat, I'll eat something under 100 calories. That's the best I can do this early on. Little changes, you know?

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Posts: 15
11/16/09 9:35 P

I alot of trouble with stress eating too. I notice that alot of you have suggested tea. Im going to try this. I have the biggest problem with it in the evening when I have settled down and my mind starts racing from the events of the day and what I have in store for tomorrow. I find that tv is the worst idea. I read if its evening and I use to run to decompress. Im having trouble finding time to go these days and I miss it.

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Posts: 30
11/16/09 9:02 P

I dusted off my old guitar, took it to get fixed, restrung it and started playing again. It was a creative outlet for me and helped focus on something other than food and helped me deal with the stress I have been feeling. I have been wanting to do this for months and finally made it a priority!

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Posts: 32
11/16/09 7:37 P

When I feel that gnawing feeling in the pit of my stomach that seems to be calling for a cracker or cookie, I blog whatever I am feeling. Sometimes I just write and write and don't even try to make sense. I just purge the stress in writing.

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Posts: 3
11/16/09 7:07 P

Time to uncover the treadmill bought in 1990

Posts: 24
11/16/09 6:36 P

Jacuzzi/bath time or a nice hot cup of tea!

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Posts: 1,065
11/16/09 6:21 P

Evening stress eating.

air popped popcorn - crunchy and satisfying especially with a good sweet tea (herbal) or sugar free cocoa!

Of course in a perfect world hot bath is best - then a good book in a warm bed - but sometimes you need the crunchy foods to gnaw away something!

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11/16/09 6:19 P

Exercise! Yoga relaxes but if I need to get rid of adrenaline then a good cardio workout is great! Walk, run, swim, bike whatever you can handle!

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11/16/09 5:16 P

Have a long hot bath then got to sleep.

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Posts: 63
11/16/09 4:18 P

Thanks! I must find something at home to help me keep my mind off of the stress.

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Posts: 137
11/16/09 4:15 P

Treadmill! If I get really stressed I go out in my garage and crank up the treadmill. By the time I am finished on the treadmill I forgot what I was stressed out about in the first place.

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Posts: 63
11/16/09 4:07 P

I am a chronic stress eater. I have the most trouble at night. I do pretty good in the day time but after 5 I just munch and munch like my stomach is a bottomless pit and is never satisfied. Any suggestion as to what I can do to curve all this bingeing?

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Posts: 101
11/16/09 3:56 P

You guys have some great tips for stress eating. I am definitely a stress eater and am trying not to be. I have so much going on right now (and before the holidays are even here. I am glad I popped into this message board. I'm going to make a list from all the advice.

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Posts: 4
11/16/09 3:52 P

I drink one cup of water and wait fifteen minutes. If I am still hungry or craving it, I will have a small amount. Most of the time the desire to eat has passed and I can move on. The hardest part for me is waiting 15 minutes. I have to find something to keep myself busy with so I am not dwelling on the food.

Edited by: STACIELYNN99 at: 11/16/2009 (15:53)

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Posts: 20
11/16/09 2:51 P

Go to the gym, talk on the phone, or use crest white strips

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Posts: 444
11/16/09 1:54 P

Here's how I deal with stress:
1) music, usually something I can relate to
2) dancing
3) martial arts, punching, something along these lines
4) strenuous or relaxing workout
5) watching a hilarious movie or show
6) meditate
7) call a friend to vent or talk or whatever
8) try to find things to do

I'm pretty good about not stress eating, but sometimes it will happen. If I'm craving chocolate I have a cup of hot chocolate and sip on it slowly.

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Posts: 74
11/16/09 9:52 A

It helps me to first envision what the stressor is (sometimes it comes on spontaneously, for instance, a comment a family member makes that hits a "button"). Then, when I have identified it, I can tell myself "Food is NOT the answer". Be recognizing the stressor, it helps me turn to something which MIGHT help, such as journaling to get my anger out, or picking a good time to have a chat with the person who may have made me feel tense, or if that isn't the cause, but just a general hard day at work, then I try to IMAGINE where I want to be with my weight, and consciously tell myself that I can get there, it is ALL IN MY HEAD as far as who I want to be: we are who we say we are! I like that quote, "If you think you can you are right. If you think you can't you are right." or something like that, because it is all in the thinking.

Then, get my buns up and DO SOMETHING I have been putting off: refold the towel closet, clean the counters, return something to the store I have been lugging around, write a letter to my mother and mother in law..anything which keeps my on the path I want to stay on.

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Posts: 27
11/16/09 9:48 A

do something different, whatever it is.

take a shower, play with the kids, do laundry, reorganize the closet. Anything that breaks you out of the mental rut.

Posts: 110
11/16/09 9:43 A

A friend sent me a message when I was stress eating this weekend that I should go to a movie or do something I like. One of the things I do all the time is crochet. I really enjoy my crafting projects.

Jem

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11/16/09 9:39 A

Refocus and do something else. Get out of the house with no money or credit cards so you don't buy any food. No "oh this won't hurt" mentality!

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Posts: 9
11/16/09 9:19 A

Thanks for the tip.

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Posts: 9
11/16/09 9:09 A

Hi
You are so right about giving all to the Lord.He can do all things through us if we give him the control. Keep up the good work.Thanks for the uplift. Have a great day.God Bless Judy

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11/16/09 8:43 A

I sleep when I am under stress

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11/16/09 8:31 A

Find other things to do for stress besides eating, like exercising, sleeping...

I've you have just stress ate, don't be too hard on yourself. And, try to find a different way to deal with the stress next time.

If your over-all eating routines and plans are pretty solid for regular times, they will stay more solid when the stress comes up as well.

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Posts: 46
11/16/09 6:56 A

I have found that my stress eating is as much mindless eating as anything else. So, I have made a decision to keep things on hand that I can eat mindlessly but not sabotage my new healthy habits. Things like green peppers, cucumbers, celery -- even premeasured servings of Skittles or M&M's helps because I can eat until that is gone and not eat more.

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11/16/09 3:31 A

I have found that drinking a lot of water helps keep the stress eating to a minimum because I am full. I also take a walk with the dogs. Sometimes just getting out in the fresh air is enough to calm me so I am not so stressed.

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11/16/09 3:04 A

looking at your profile picture is relaxing enough for me! Inspiring too!

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Posts: 19
11/16/09 3:03 A

replace chips and cookies with apple chips or dried fruit and variety of nuts or rice crackers and hummus.

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11/16/09 1:58 A

Good ,Keep it up

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SparkPoints: (24,483)
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11/16/09 1:44 A

all the best

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Posts: 31
11/16/09 12:37 A

Exercise and hot tea.

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Posts: 333
11/15/09 11:13 P

Kickboxing helps me a lot, that's when I am stress or frustrated.

I also have water with me all the time.

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11/15/09 10:31 P

Hi, When I am stressed, I go to a quite place, and give my cares to the Lord in Prayer, Then I force my mind, to leave it there,the rest of the day -- By reminding my self- I don't have that burden to carry any more. Someone Bigger than me has it, and I can't wrestle it away from him....

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11/15/09 9:52 P

Hey there! I know it's late but, just had a moment to myself-whew! I just wanted you to know I was here and we can get thru this together! You are not alone. I know that for me getting a nice note or knowing I am getting cheered on really makes a difference. God bless you and I send a big hug.

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Posts: 395
11/15/09 9:23 P

I go for a walk when I'm stressed. Sometimes I come in here and read the things everybody else does when they have problems with stress. I didn't have anything in my email today and that bothers me. Please talk to me. It really helps! Thanks

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11/15/09 8:39 P

I make a big bag of light popcorn- I can have a lot of it without doing a lot of damage. Plus it's crunchy, and you can get it a little sweet (kettle) or a little salty- plain. If I'm really stressing and wanting to just eat, this often helps me curb the urge. If I'm craving chocolate, I can often get by with a glass of low-fat chocolate milk. Those two things seem to satisfy my major stress-induced cravings. The biggest thing for me is that I am forcing myself to acknowledge that I am stressed and that's why I want to eat. I still cave now and then, but I'm managing stress eating much better already.
I'm with Maruman on the water and gum. I try for a big glass of water before I snack. It helps me feel full faster and I don't eat so much.

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11/15/09 6:06 P

I have a real problem with this, acutally. When I have exams I tend to stress eat and stay up late (and eat) as a form of procrastination.
Lately what I've been trying to do is either chew gum, drink water, or if I feel I HAVE to eat something, then I'll have a bowl of grapes or a handful of nuts, and that usually works for me.
Otherwise, if I can I try to go for a walk or run up and down the stairs a bit to get me away from the books for a little while. It's still a work in progress, though!!

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11/15/09 4:33 P

Deep breathing and a hot bath.

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11/15/09 3:07 P

I go for a walk, or read a nice book

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Posts: 188
11/15/09 12:22 P

GO FOR A WALK OUTSIDE ARE IN. GET SOME EXTRA GUM.WALKING GETS READ OF STRESS. EXTRA GUM AS ONLY 5 CALS AND WILL KEEP YOU FROM OVER EATING.WATCH THE SHOW THE BIGGEST LOSER ON NBC 8PM TUESDAY NIGHTS. YOU CAN LEARN A WHOLE LOT.

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11/15/09 11:33 A

Wow, LizJen07!! I have been struggling over the last few months with several stress's and nighttime snacking is the worst for me. I appreciate the time you took to list all of your tips/advice. I'm printing them and taping the list to my refrigerator. Every time I think about opening the door, I'll be forced to read the list and remember an alternative.

Posts: 59
11/15/09 8:43 A

I am constantly battling stress, but then aren't we all. I try to decompress by going for a quick walk outdoors. The fresh air helps to revive my spirits and clear my head and by the time I return my will- power is back on track.


Edited by: SUNSHYNE4FUN at: 11/15/2009 (08:52)

Posts: 127
11/15/09 8:42 A

Definitely keeping my hands busy and staying away from the kitchen at home/ignoring candy dishes at work. Brush my teeth often, drink water often, scrapbook, clean a room @ home. Work is easier than @ home.

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11/14/09 11:20 P

Just wanted to add an idea... of course, applicable to ladies like me who don't have to run after kids or the like,
paint your nails!
It takes your mind off food and then they're wet so long, you can't pick food up!

Mine are currently raven red:) in celebration of autumn colors.

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11/14/09 10:17 P

Stress doesn't get me as much as when I'm feeling blue. I've found walking my dogs or riding my bike or action of some sort is the key. Find where you find your peace and go there quickly.

Keep healthy snacks available and prepared. When you're emotional the last thing you need to do is search. When I do, I find one of everything.

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11/14/09 10:12 P

I try to keep busy. If I really don't feel like working out, I find that cross-stitching works. Calms me down AND more importantly keeps my hands busy! Busy hands means I can't use them to put food in my mouth. lol

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11/14/09 4:35 P

I have issues with both stress eating and nighttime snacking. There are some nights where it takes all my strength to walk home from the subway stop without stopping at a. the liquor store, b. the cupcake shop, or c. the pizza place. (If i tell myself 'You can always go back out later,' that usually works... because i never want to leave the house once i'm home!)

Here are some bits of advice i can share:
-As soon as you get home, put the kettle on. You'll get into a habit of enjoying a cup of herbal tea at night, rather than snacking.
-When you have cravings but you know you aren't hungry, take a shot of unfiltered apple cider vinegar.
-Use snacks as a reward. example: Read ten pages, have an animal cracker/grape/m&m. (this works best with snacks that come in small pieces.)
-If you really need to indulge, figure out exactly what it is you want. Spend just a little too much money. If you are as thrifty as i am, this will guilt you in to enjoying & savoring it more. (If you need chocolate, skip the vending machine and go get yourself a $7 bar of Vosges Exotic dark chocolate. Even the sugar-free ones taste like heaven!)
-Make your own stovetop popcorn, or get an air popper. It's low calorie, quick, easy to make, and fun to eat. You can buy organic non-GMO kernels in bulk for wicked cheap. Experiment with seasonings, like garlic powder, oregano, nutritional yeast, cinnamon, apple cider vinegar, etc. Get creative. (Last night i made a batch of spicy kettle corn with stevia, sea salt, and cayenne pepper.) Keep the pot in the kitchen, and take a small bowl (approx 2 cups) away with you. This makes you actually have to move when you want more, and you have to think about whether or not you want/need more.
-Eat something spicy! This will rev your metabolism and boost your energy, and also keep you from eating too quickly or too much of something.
-Take exercise breaks instead of snack breaks. Take a little walk, or do some simple yoga stretches. Even just a little deep breathing and mind-clearing exercises.


A couple of preventive measures will also work better than you might imagine:
-It's been said, but i'll repeat it. Drink lots of water throughout the day! Milk, caffeinated beverages, and soda/pop do not hydrate you the same way that water does. Some studies say that they actually dehydrate you. The pH balance has a different effect on you as well. If you don't enjoy the taste of water, try adding slices of lemon/lime/strawberries, or for something tart, add a little bit of 100% cranberry juice (NOT cranberry cocktail!) or buy a seltzer maker and get creative!
-Fill up on nutrient dense foods! whole grains, steel cut oats, dark leafy greens (sauteed with a little red wine and garlic!) or foods like eggs that supply you with lean protein.
-Avoid sugars, yeasts, and starches. These don't fill you up, but they do feed the 'bad bacteria' and candida that live in your gut. And as the saying goes, if you give a microorganism a cookie, he'll want a loaf of bread.
-Eat small meals throughout the day. I have 300 cals every 3 hours (ends up being 1500 or 1800 cals per day.) but make a plan that works best for you. If you are at work or in class during those times, tell your teacher that you need to eat often to regulate your blood sugar. Technically this is true.


...Man, i should really start taking my own advice!

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