Integrative Nutrition

Unlock the Magical Healing Powers of Crystals

The power of crystals has been discovered. Today, more than ever, people are turning to crystals to aid them along their path to healing. Read More

Integrative Nutrition

5 Foods That Are Surprisingly High In Fiber

When it comes to fiber, there are more ways to eat them than just chomping on some prunes. (Which also totally might not be your thing to begin with.) Read More

Integrative Nutrition

5 Health Conditions That Affect Women More Than Men

We all know that women’s bodies are different from men, but to what extent do we truly understand how women can take unique preventative measures to live a long and healthy life? Read More

Integrative Nutrition

The Role of Health Coaches

Have you ever thought about why rates of cancer, heart disease, and other illnesses continue to rise, despite increasing healthcare costs? We tend to normalize illness based on how widespread it is in the United States, but illness is not the normal state of our bodies. Read More

Integrative Nutrition

Take the Breakfast Experiment

In the world of modern nutrition, almost everyone is on one diet or another, and people dwell on fats, proteins, and lists of “good” and “bad” foods. Low fat, low carb, Paleo, vegan, Atkins…. Read More

Integrative Nutrition

Yes, There’s Plastic in Your Seafood

Researchers have been warning about the dangers of ocean pollution – especially the accumulation of plastic – for decades. However, it is only recently that comprehensive studies have begun to emerge showing just how contaminated life in the ocean has become. Read More

Integrative Nutrition

Forest Bathing: What It Is and Why It's Healthy

Wellness trends come and go, but we can always look to nature for timeless wisdom that’ll never go out of style. If you’ve taken a walk in the woods lately, you probably know what we mean. Read More

Integrative Nutrition

4 Simple Ways to Create a Healthier Home Environment

Did you know that health is about way more than what is on your plate? That’s right, your relationships, career, level of fitness, and hobbies all contribute to your well-being – it’s what Health Coaches call primary food. Your home environment is no exception! Read More

Stop Binge-Eating Junk Food With These Helpful Tips

You head to the kitchen with good intentions. “I’ll just have one small snack,” you assure yourself as you rummage through the pantry or fridge. An hour or so later, you’ve somehow devoured multiple bags of potato chips, a giant tub of ice cream, a slice of chocolate cake, and a fistful of cookies. Shame and frustration sets in, and you realize that your binge-eating habits are spiraling out of control. 

 Making healthy food choices is critical to our health, not only for everyday living, but also to help our bodies heal from trauma and promote good mental health. But that doesn’t mean it’s always easy to eat a healthy diet. If you can relate to the scenario above, we’re here to help. You can help motivate yourself to stop bingeing on junk food by executing the actions below.

Determine Whether Your Binges Happen Regularly

Approximately 2.8 million people in the United States have Binge Eating Disorder, commonly called BED. It’s the most common eating disorder in America, and it affects men, women, and even adolescents. People with BED typically have at least one binge-eating episode per week for a period of 3 months or longer.

If you fit that criteria, you may have a medical condition that requires a treatment plan from a licensed healthcare professional. You can still practice self care, but it’s important to let your primary care physician or another medical expert know what’s going on with your dietary habits. More than 43% of people with BED eventually seek treatment for their condition. If your binge-eating sessions occur less often than someone with a formal BED diagnosis but still have a negative impact on your life, you may be able to address them on your own, either with or without a doctor’s assistance. 

Get Rid of Unhealthy Food

 Which snacks are you most likely to reach for during a binge? If you crave chocolate, give your candy bars and cookies to a friend or neighbor, and try cacao nibs or a rich cup of coffee instead (just don’t load it up with cream and sugar). If potato chips satisfy your desire for something crunchy and salty, snack on lightly-salted kale chips or carrot sticks dipped in hummus. If you can’t resist ice cream, try nice cream (a vegan substitute made with fresh bananas or other produce).

 Keep your fridge and pantry stocked with healthy, convenient snack options for when cravings strike. If you keep fresh produce, almonds, and other good-for-you foods readily available, you might find it easier to resist the urge to binge on junk.

 Tell Loved Ones About Your Goals
Notify your friends and family about your plans to avoid junk food if you haven’t already. You don’t have to mention that you experience binge-eating episodes if you aren’t comfortable divulging that information, but you should let them know that you’re changing your dietary habits, effective immediately. This may make them less likely to surprise you with bags of candy or boxes of donuts, and they might think twice before inviting you to an all-you-can-eat buffet. 

 Unfortunately, there might be people who do not respect your plans to avoid bingeing on junk food. Know that this is a possibility, and prepare yourself for this situation. Practice what you’re going to say if someone shows up on your porch with several tubs of ice cream claiming the two of you need to bond over the sugary sweets. Have an excuse or explanation ready when someone asks why you aren’t ordering a giant tub of popcorn at the movies, or why you skipped on the appetizer special at trivia night. You don’t owe anybody an explanation for your actions, but you may want to offer one so the subject doesn’t continue to be brought up. 

 Avoiding junk food requires a significant amount of self-control, especially if you often find yourself bingeing on unhealthy snacks. Think about how you feel after a binge-eating session, and ask yourself if that’s a feeling you enjoy. If the answer is no, it’s time to make some changes.

Author: Jane Moore

Integrative Nutrition

Black Garlic: A New Superfood?

At first glimpse, you might not be so enthralled to put black garlic on your dinner plate. But looks can be deceiving. Does it resemble little jelly-like pebbles of coal? Sure. But its sweet, non-acrid taste and nutritional benefits might make you a believer... Read More