Nine Tips to Help Overcome Emotional Eating and Improve Your Health

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teaNegative emotions often cause people to eat when they are bored, angry or already full. Improving your emotional intelligence (EI) will help you make smarter food decisions, eat healthier and better manage your weight. Too often, people have knee jerk reactions to food, mindlessly consuming calories, rather than taking a breath and consciously thinking through their options.

I have had numerous clients tell me that when they become more mindful of their bodies and tune in closely to their emotions, not only does it help with their eating, it helps them enjoy their relationships and jobs more.

I recommend a variety of simple practices to increase mindfulness, which can lead to reduced stress, better food choices and improved emotional intelligence including:

Enjoy an Epsom salt soak. Add two cups of Epsom salt and half a cup of olive oil into warm bathwater and soak for 15 minutes. “Soothing water therapy, which has been around since ancient times, helps quiet and relax the body. “Even a short soak helps you to center and make better choices.”

Another bath time option is a warming mustard soak. Mix 1/4-cup mustard seed powder, 1/4-up Epsom salt, 1/2-cup baking soda and six drops of your favorite essential oil. Pour the mixture in a hot bath. “A mustard soak helps relax and detox your body as well as soothe tired or torn muscles, – two issues that often lead to emotional eating.

Give your eyes a break. –Rest and reset tired eyes by rubbing your hands together then gently placing your warm palms over closed eye lids for one-three minutes.

Practice Child’s Pose. – Kneel on a carpet or soft mat, drop your bottom to your knees and lean forward, stretching your arms out in front of you and resting your forehead on either a pillow or the floor. Breathe deeply in and out for five minutes.

Warm Up. Improve your sleep by warming your pajamas in the dryer for five minutes and slipping into them just before bed.

Tea Time. –Enjoy a daily cup of cinnamon or black tea. Both have been proven to help reduce cortisol, a hormone responsible for fight-or-flight stress and often weight gain.

Self-Massage. –Use a tennis ball to relax and release muscles after a long day. Gently roll tired feet over the tennis ball or place it between your shoulders, lean against a wall and slowly move from side-to-side.

Take a Stand. Take a break from sitting by placing your hands on either side of an open doorway, then leaning gently forward on your weight. “Sitting is the new smoking;– it can take years off your life. “Standing periodically gives you a natural energy boost without having to go for a candy bar, and the shoulder stretch and chest opening helps relieve tension from sitting at a keyboard.”

Nutrition Boost. Stock up on magnesium, vitamin D and iron. Magnesium, vitamin D and iron help our bodies run smoothly. People notice when they’’re dragging, and these are helpful for reenergizing your body.” Eating spinach is key for all three minerals and vitamins.

Other items to eat: Vitamin D-fortified foods, such as cereal, orange juice and mushrooms; foods rich in iron, such as chicken liver and quality beef; and foods that help with magnesium, such as pumpkin seeds, almonds and leafy greens.

About Epsom salt: Epsom salt,— actually magnesium sulfate, is one of the most versatile household products, with uses ranging from creating at-home spa treatments to soothing achy muscles to helping start or improve gardens. It’’s been used therapeutically for hundreds of years, and it’’s gaining a new generation of fans looking for a safe, economical alternative in a sea of expensive, over-the-counter remedies. Epsom salt is easy to use, easy to find in your local pharmacy or grocery store and it costs about the same per use as a cup of coffee.

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About Author

Susan Albers is a "New York Times," bestselling author and a nationally recognized psychologist who specializes in eating issues, weight loss, body image concerns and mindfulness. She is the author of "Eat.Q.," "Eating Mindfully," "50 Ways to Soothe Yourself Without Food," "50 More Ways to Soothe Yourself Without Food,"  "Eat, Drink, and Be Mindful," and "Mindful Eating 101." She's contributed to "The Huffington Post" and her work has been featured in "O," the Oprah Magazine, "Health," "Self," "Fitness," "Family Circle," "Natural Health," "The Wall Street Journal" and and on the Dr. Oz Show. To learn more, please visit www.eatingmindfully.com.

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