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Food allergy guide and meal plans

5 Tips To Prevent Boredom Eating

September 10, 2020 //  by Marian Mitchell//  Leave a Comment

Boredom eating is very real and it often prevents us from achieving our health goals, especially weight loss. We’re sitting at our desk or on the couch, we’re bored, and before we know it we’ve eaten a banana, a bowl of pretzels, string cheese, a bag of chips, a bowl of grapes, and maybe more. We feel disgusted with ourselves but we don’t even remember doing it! How does one prevent this from happening? Well, I have 4 strategies that do help.

#1 Drink Water First

Before grabbing food, grab a large glass of water. Drink it all before going back to the fridge and pantry. Not only does this help delay eating, oftentimes dehydration is mistaken for hunger. You might not be hungry at all, your body needs water. So drink up, wait 15-30 minutes, then see how you feel.

#2 Eat At Your Dining Table Only

Don’t eat at your desk, on the couch, or in bed. Eat all your food, including snacks, at a table. This often means you have to stop what you’re doing, get up, move around, then sit down somewhere else. That break and change of scenery is often enough to stop the “hunger” feeling, thus preventing boredom eating.

#3 Start Your Day with Fat, Fiber, & Protein

When you feel full, you’re less likely to snack. Skip the carbs at breakfast and instead start your day with a meal that will make you feel full and sustain you for 4-5 hours. A fat, fiber, & protein breakfast looks like sauteed vegetables cooked in butter topped with 2 eggs (like this one), a green smoothie with coconut milk and protein powder, or my coconut flour blueberry muffins. You’ll find you don’t have those blood sugar drops 2 hours after breakfast if you eat this way and save your carbs for dinner.

#4 Make Sure Your Meals Taste Good

So many times, I see people who are trying to get healthy eating the most bland, boring meals on the planet. If you want sustainable weight loss you’re going to want to learn how to make meals that taste good and support your health goals at the same time. Two of my favorite ways to do this are to keep a variety of sauces and a vast collection of herbs and spices on hand. The exact same meal can taste about 8 different ways depending on what sauce or seasoning you use on it. When your meals taste good, you’re less likely to go find an unhealthy snack to satisfy your taste buds.

#5 Change Your Scenery

Before heading to the fridge, pantry, or breakroom vending machine, go for a quick walk around your work building or down your street and back. This gives your brain a chance to take a break, move your blood, and again, delay eating something you’re not really actually hungry for. You’ll be amazed at how little you snack when you take active breaks regularly. They also help clear our head and make us more productive. It’s a win-win.

Boredom eating happens. You can prevent it with these 5 strategies. Which one is your favorite? Comment below and let me know!

5 Tips To Prevent Boredom Eating

Category: Mind + Spirit, Natural Beauty + Body, NutritionTag: boredom, eating, tips, weight loss

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Hi! I’m Marian

About UsHere at Road to Living Whole we make following your doctor's therapeutic diet plan for your health recovery effortless. We have a variety of resources for you including meal plans, online webinar courses, and coaching services all designed to cut out the guess work so you can live your life and quickly regain your health. We are so glad you are here.

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mairmitchell

I help ND's patients follow the diet side of the treatment plan so they can effortlessly feel better faster.
🍲Therapeutic meal plans 🤟Coaching

ℝ𝕠𝕒𝕕 𝕥𝕠 𝕃𝕚𝕧𝕚𝕟𝕘 𝕎𝕙𝕠𝕝𝕖
I have a thing for salads. I love the crunch, the I have a thing for salads. I love the crunch, the sweetness of the tomatoes, the saltiness of the olives, the earthiness of beets, paired with a delicious dressing.

To make the perfect salad at home you need:
✅2 different greens
✅several different veggies in a combination of: earthy, salty, crunchy, and flavorful/bite-y.
✅Protein of choice 
✅ a dressing that has vinegar or citrus juice plus oil and salt to counter the bitterness of the greens

When you have this combo you'll have a restaurant salad at home!
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There comes a time when your patient load is full, There comes a time when your patient load is full, your running a practice full time, and just don't have the time to give to high-need patients that you used to.

Even though you have the coaching skills, there just isn't enough time. You don't have to overwork yourself or tell the patients to read the handouts again. Instead, you have a couple of options to improve patient success rate and their satisfaction with your care.

#1: Partner with a Health Coach. A health coach can be an invaluable asset to complement your practice. A good one can ensure your patients are clear on the why behind the treatment plan and guide them in implementing it successfully into their lives. I've talked with a lot of ND's and I know that there are a lot of coaches out there who just can't coach to the level you need for your patients. Everyone has their specialty and finding a coach that is able to follow your treatment plan correctly is a challenge. We are out there!
#2 Offer an Online Coaching Program. You can develop this yourself or you can become an affiliate to programs. Becoming an affiliate is nice because you don't have to put the hours into creating your own course and you make a supplemental income while providing patients with the support they need.

Having partnered with ND's for over 7 years, I have seen firsthand how beneficial a coach and online coaching programs are to their practices. It gives them more time to be the doctor and business owner while knowing their patients are following the treatment plan and getting better quickly, with less frustration. This past year I created an affiliate program for not only my ND partners but all ND's to be able to share with their patients directly from their websites. Everyone is happy, especially the patients. If you haven't yet, head to the link in my bio to learn more about my Coaching Programs available for your patients!
~Marian
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*the link is also in my bio
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2. Workout during what would have been your commute time. There are a lot of free and paid workout programs out there that are 10-60 minutes long. Replace your would be commute with a workout. There's no reason not to!

These are my suggestions. What have you been doing to include movement into your days?
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You can find the full recipe here: https://www.roadtolivingwhole.com/spaghetti-squash-sausage-baby-kale/
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