by Feeling Great | Mental Wellbeing
Food and Emotions: Do You Turn to Food for Comfort?
Understanding Emotional Eating and How to Overcome It
Food and Emotions? Do emotions influence your eating habits? Many people reach for food when feeling stressed, anxious, or overwhelmed. It is a common challenge that often leads to frustration and guilt. The cycle can feel endless, but with the right approach, you can break free and build healthier habits.
Do you ever reach for snacks when feeling stressed, bored, or overwhelmed? Emotional eating is a common struggle that often leads to frustration and guilt. The cycle can feel endless, but the good news is that you can break free. By recognizing triggers and adopting healthier coping strategies, you can regain control of your eating habits.
Why Emotional Eating Happens
For many, the connection between food and emotions starts in childhood. Parents may use snacks as a way to comfort, distract, or reward. Over time, this creates an emotional link to eating. As an adult, you might crave certain comfort foods simply because they remind you of happy memories.
Signs of Emotional Eating
- Eating when feeling stressed, sad, or anxious
- Craving specific comfort foods, even when full
- Feeling out of control around food
- Using food as a reward or distraction
Food and Emotions – 4 Tips to Overcome Stress Eating
1. Identify Your Triggers to Emotional Eating
Keep a food and mood journal. Write down:
What you ate or craved
How you felt before eating
Your emotions after eating
Recognizing these patterns helps you make better choices.
2. Find Healthier Coping Strategies
Instead of turning to food, try:
Deep breathing to reduce stress
A short walk or stretching to reset
Calling a friend for support
3. Pause Before Eating
When cravings hit, wait five minutes. Distract yourself by:
Drinking water
Stepping outside
Doing a quick activity
Often, the urge will pass.
4. Build Healthy Lifestyle Habits
A strong body and balanced mind help reduce emotional eating. Focus on:
Regular exercise to manage stress
Quality sleep to support hormone balance
Meaningful social connections for emotional well-being
Final Thoughts: Take Control of Your Eating Habits
Emotional eating isn’t about willpower—it’s about awareness and balance. Small, mindful changes will help you develop a healthier relationship with food. Try these tips today and break free from the cycle for good!
If you want to read about how to Eliminate Stress, Read This. If you would like further information or help to formulate a diet plan which will reduce the emotions and urge to Emotional Eating BOOK HERE
by Feeling Great | Personal Growth
Holistic Life – Create Balance and Find Fulfillment
Holistic Life Approach to Create Balance and Find Fulfillment! Feeling overwhelmed? Struggling to juggle work, family, and personal time? Creating balance in life is essential for inner peace, happiness, and overall well-being. If you’re ready to bring more harmony into your daily routine, follow these 10 simple steps to regain control and feel more at ease.
10 Steps to Create Balance and Find Fulfillment in Holistic Life
1. Become Aware
Start by drawing a pie chart that represents different areas of your life—work, family, relaxation, play, and exercise. Then, create another chart based on how you want to distribute your time. Compare both versions and see where adjustments are needed.
2. Gain Insight
Identify the reasons behind your lack of balance. Instead of blaming external circumstances, focus on internal changes you can make.
3. Commit to Change
Pick the area that feels most off-balance and write down one actionable step to improve it. Tell a friend or family member to stay accountable.
4. Practice Gratitude
Spend a few minutes daily reflecting on what you appreciate in life. This shift in mindset helps you focus on abundance rather than what’s missing.
5. Prioritize Relaxation & Play
Schedule time for yourself every day. Whether it’s reading, walking, or simply unwinding, make it a non-negotiable part of your routine.
6. Slow Down & Be Present
Choose one activity each day to do mindfully. Whether it’s eating, exercising, or having a conversation, give it your full attention.
7. Laugh More
Don’t take life too seriously! Laugh, have fun, and learn to let go of unnecessary stress.
8. Care for Your Body
Your physical health affects your mental well-being. Eat nutritious food, get enough sleep, exercise regularly, and incorporate relaxation techniques like meditation.
9. Surround Yourself with Positivity
Increase time with uplifting people and activities that energize you. Reduce time spent with those who drain your energy.
10. Set Boundaries & Prioritize Yourself
Learn to say “no” without guilt. Protecting your time and energy is essential for maintaining balance.
Create Balance and Find Fulfillment in Just 5 Minutes with Holistic Life Approach
Try this quick exercise to identify what truly matters in your life:
- Imagine your life as a blank canvas.
- Add only the things that are essential to your well-being.
- Slowly bring back other elements in order of importance. Leave out anything that causes stress or drains your energy.
Balance and Fulfillment is Just around the corner!
If you need any Relaxation Techniques and if you’re interested with The Power of Mindfulness share your thoughts with us! Need support in achieving balance? Book a session with a Holistic Life Coach today!
by Feeling Great | Body, Mind
How to Stop Eating Junk Food and Lose Weight – 10 WAYS TO CURB CRAVINGS FOR BAD FOODS
Junk food is a term used to describe foods with little nutritional value. Foods that have a high sugar or salt content can also be described as junk food, as they may be harmful to health. Examples of junk foods include salty snacks, candy, many sugar laden desserts and fried fast food. These foods are low in vitamins, minerals and proteins. For this reason, the calories provided by them are often termed “empty calories”. – Livestrong
On Thursday I posted a colourful little diagram on Facebook on How to Control your Food cravings & thought……..
ohhhh a couple of people may be interested in this.
Well…..that is 5,778 people to be exact.
So I am guessing this is what you would like to hear more about.
Well here it is….
How to Stop Eating Junk Food and Lose Weight – 10 Ways to curb bad food cravings?
1. Get rid of the junk food out of your house
Cakes, doughnuts, soft drink, fried foods, lollies, white bread, pasta, chips, artificial sweeteners, white flour baked products.
2. Eat more fibre from fruit, vegetables, nuts, seeds and wholegrains (quinoa, buckwheat, brown rice, millet)
Fibre keeps you fuller for longer & kills all your sugar cravings.
Munch on a carrot, nibble on an apple.
It also helps you lose weight faster by filling up your stomach quicker so making you eat less.
3. Make sure 30% of your diet is protein
This includes eggs, nuts, chicken, fish, seeds, tofu, legumes (chickpea, borlotti beans, lentils, etc), kangaroo, lamb, beef, tempeh.
Like fibre, protein keeps you satisfied for longer because ……
Protein helps regulate your blood sugar & it makes your body release appetite suppressing hormones (cholecystokinin, GLP-1).
4. Drink more water
When you get dehydrated you will get very hungry in an attempt to get more water to re-hydrate itself.
Drinking 1 large glass of water 15 minutes before meals will reduce or appetite or make you eat less. Give it a try!
5. You can drink a glass of vegetable juice before meals
Studies have shown that drinking vegetable juice before meals suppresses your appetite by making you eat 565 less kilojoules at each meal.
6. Get fibre, protein and water at every meal to …
Regulate your blood sugar because when your blood sugar is out of whack you’ll crave for more food.
So you will eat more and gain more weight.
For example, if you eat some almonds & veggies for fibre, and some tuna or chicken for protein and if you wash it down with water before or a little during the meal. You won’t have any food cravings for at least 3-5 hours.
The water helps the undigested fibre in your stomach expand to make you feel fuller for longer.
7. Don’t get stressed out – relax more.
When you get stressed out you usually overeat because your body releases cortisol that makes you hungry.
8. Use this phrase to stop cravings – “I DON’T EAT THAT!”
9. Eat after a workout
If working out increases your appetite then you can quickly and easily get rid of those cravings by eating within 1-2 hours of finishing your workout.
Look at tip #6 above for an idea of what to eat after your workout to keep you satisfied for longer.
10. Understand why you go on a binge & plan appropriately
I hope this helps to demystify the subject just a little.
Let me know if it proves to be useful.
Would love to hear your story.
Just send me an email or comment on my Facebook page.
by Feeling Great | Mental Wellbeing
5 Tips to Stay Calm and Relax Techniques for the Silly Season
Stay Calm and Relax This Festive Season
Stay Calm and Relax! December is fast approaching, bringing celebrations, family gatherings, deadlines, and long to-do lists. While it’s a joyful time, stress levels can skyrocket. For some, spending time with extended family adds extra tension.
Gremlins tend to appear when nerves are already stretched. That’s why having go-to relaxation techniques is essential.
Below are five simple yet effective ways to stay calm and relax.
1. Deep Belly Breathing
Feeling tense? This instant reset works anytime, anywhere—whether in a traffic jam, before a meal, or during a stressful meeting.
- Take a slow, deep breath in through your nose, expanding your belly.
- Hold for a moment, then exhale slowly, pulling your belly towards your spine.
- Repeat for 5 minutes, three times a day for maximum effect.
This simple technique activates your relaxation response, helping to lower stress and increase focus.
2. Body Scan Relaxation
A quick check-in with your body can help release hidden tension.
- Start at the top of your head and slowly scan down.
- Notice any tightness—especially in your shoulders, jaw, or back.
- Simply acknowledging tension allows your body to relax.
Try this a few times a day—you’ll be amazed at how much stress you’re holding!
3. Mantra for Inner Peace
This easy and powerful technique reminds us that peace starts from within.
- Touch your thumb to your index finger and say, “peace.”
- Then touch your middle finger and say, “begins.”
- Next, touch your ring finger and say, “with.”
- Finally, touch your little finger and say, “me.”
Do this silently or out loud while waiting in line, sitting in traffic, or anytime stress creeps in.
4. Step Into Nature
Spending time outside is a natural reset for your nervous system.
- Walk barefoot on the grass.
- Sit with your back against a tree.
- Feel salt water on your feet or enjoy a fresh breeze.
Even 10 minutes outdoors can calm your mind and recharge your energy. Make it a daily habit!
5. Move Your Body Daily
Exercise is a powerful stress reliever that burns off built-up tension.
- Aim for at least 20 minutes of movement daily.
- Try a walk, yoga, Pilates, or a quick circuit workout.
- Short on time? A 10-minute walk after work can do wonders!
Movement releases stress, boosts energy, and helps you feel more balanced.
Stay Relaxed & Enjoy the Holidays
These simple relaxation techniques will help you feel lighter, calmer, and ready for anything. Challenges will arise—it’s guaranteed! But with these tools, you’ll be better equipped to handle them with ease.
Need more personalized relaxation strategies? Book a session with me today!
Techniques for Time Management? Read this!
If you found this helpful, share it with a friend! Do you have a favorite relaxation technique? Drop it in the comments—I’d love to hear it!
Much love,
Julie xx
by Feeling Great | Mental Wellbeing
Why Time Management Reduces Stress – Manage Your Time to Manage Your Stress
Feeling overwhelmed by a packed schedule? You’re not alone. A busy calendar is a major cause of stress. When we rush through tasks and constantly multitask, stress levels only increase.
The secret to reducing stress is managing time wisely. Effective time management helps you work smarter, not harder. It requires planning, structure, and discipline—but the rewards are worth it!
“Time management is all about making the most effective use of your time and working smarter, not harder.” – Career FAQ
How to Structure Your Day for Balance
If you’re looking for a simple way to reduce stress, the answer lies in how you organize your time. A well-structured day allows for productivity, relaxation, and personal growth.
Key Time Segments to Prioritize:
- Sleep time – Essential for recovery and mental clarity.
- Exercise time – Keeps your body and mind strong.
- Work time – Focused, productive hours.
- Downtime – Relax and recharge.
- Creative time – Explore hobbies and passions.
- Eating time – Mindfully enjoy your meals.
You can also add other segments that fit your lifestyle, such as family time or social time.
Stay Present in Each Activity
Once you dedicate time to an activity, be fully engaged.
- Avoid distractions—checking emails during dinner takes away from both work and the meal.
- Focus on one task at a time to be more efficient and stress-free.
Multitasking can make things take longer and feel more overwhelming, so try to complete each task before moving to the next.
Plan Ahead to Avoid Stressful Situations
One of the biggest stress relievers is planning ahead. When you give yourself extra time, you can handle unexpected delays without feeling rushed.
Tips for Smarter Scheduling:
- Add buffer time between meetings or appointments.
- Plan your commute with extra minutes to spare.
- Prepare in advance to reduce last-minute stress.
For example, if you need to be at a 9 a.m. meeting and your commute takes 20 minutes, leave 30 minutes early. That way, if there’s traffic, you won’t panic.
💡 Arrive early? Use the time to take deep breaths and reset your mind.
Final Thought: Take Control of Your Time – Manage Your Time to Manage Your Stress
Managing time well isn’t just about productivity—it’s about creating a balanced, stress-free life.
Start planning your days intentionally and stay present in each moment. The more structure you create, the more freedom and peace you’ll experience. What’s your best time management tip? Share in the comments below!
Another food for thought for you! The Stress Management Tips if you find it helpful, share with us your experience!
CLICK HERE to book your consultation with me to a healthy tomorrow!
