Everyone indulges now and then with foods that would not be considered healthy. Doing this is not considered a problem. However, when people make poor food choices as part of their regular diet, that is when the problems emerge.

The foods you eat are based on your habits. It takes time to develop these habits and requires you to stick with them to make them work. It’s also about making a conscious choice of the ingredients that go into your foods. Do you check nutrition labels at the supermarket?

But, just checking the labels is not enough. You need to understand the impact of the foods and how they affect a balanced diet. You can have too much of a good thing when eating. For instance, eating fruit is good. Eating too much fruit could increase your sugar levels. Even though fruit sugars are natural, they contain sugar just the same.

When you develop good eating habits, this balance needs to be considered. It’s okay to eat salt, and your body requires a small amount of it. But, you shouldn’t load up on foods that are high in sodium. The better approach is to prepare your meals with basic ingredients. You can control the ingredients when you do this. This means you can choose how much salt or sugar, or whatever ingredients to add.

It’s not rocket science, but it does take some knowledge to get it right. It may be worth it to consult a nutrition specialist. He or she is trained in knowing the balances and ingredients for a proper diet. Of course, you have to follow the plan he or she gives you.

As part of your routine, you should also factor in portion control. This is one of the essential attributes that can make or break a diet. If you manage proper portion control, you will be able to eat more of the foods you enjoy, even if a few of them are not considered great choices.

The biggest problem with eating right is the benefits are not seen until sometime into the future. We live in a society where instant gratification is the norm.  This doesn’t lend well to diets because losing weight, and even more importantly, feeling great, won’t start happening until months later. This is why the early part of forming good eating habits is so crucial to the process. Try to focus on the benefits you will see later.

Do you ever feel like you’re spinning in circles with too many goals? Are most of them conflicting? The good news is, you’re not the only one who feels that way. It's very common, and you can help solve the problem.

Here are some things you can do if you’re overwhelmed with goals.

1.    Look for overlaps. Sometimes there is a natural and logical relationship between goals. Suppose you want to get healthier and to have more leisure time. Making time out for active leisure like tennis or running will accomplish both goals at once.

Sometimes two goals seem to be in direct opposition to each other, like wanting to travel and having more time at home. In this case, write out both goals and next to each of them write out why you want to do each of them. You might find that what you want is to be away from work. In this case, your real goal might be to change careers. Or, you might discover that you can satisfy your desire for travel with a short vacation or a long drive with the family. Get to the essence of the goal, and they’ll work themselves out.

2.    Make the time. We tell ourselves there are "only so many hours in a day," and that we're "too busy" to take on anything else right now. Your time is precisely that – yours.  Instead of saying “I don’t have time to learn a language,” try saying, “I’m not making time to learn a new language.” We find the time for the things that matter.

3.    Be flexible. It’s a good thing to put a timeline together and have definite dates and time-sensitive goals. But remember that life happens, and often it even gets in the way. There is an ancient Greek saying that goes: “If you want to make the gods laugh, tell them your plans.” Having milestones and plotting points along the timeline is good, but don’t hold yourself to it so rigidly that you cannot adapt to the occasional curveball.

If it feels to you like you have too many goals or if the ones you do have are fighting each other, then find the essence of each one. That will help you determine what’s most important to you right now. Then work on one goal at a time. By concentrating on which one means the most to you right now, you’ll put those goals into perspective, until they don’t seem like so much anymore.

While it's easy to think about positive people as unrealistic and fake, being positive can have many benefits for your life. Thinking positive can improve your life more than you may realize, and it won't just be your mental health that benefits from it. Here are some of the ways that positive thinking can improve your life.

It can ease symptoms of depression and anxiety

Anybody suffering from symptoms of depression and anxiety will know just how difficult it can make your life. Any relief that you can get from the symptoms that come with depression and anxiety are always very much appreciated, and positive thinking can help you with this. While it is difficult to imagine how you can think positive while you are suffering from symptoms of depression and anxiety, working with your doctor, therapist and being kind to yourself can all help to improve your life and think more positively.

It can increase your chances in the work place

It is becoming increasingly more obvious that positive people do better in the work place. They often get promotions faster, are offered more opportunities, and build great relationships that last both in the office and long afterwards. Not only does a positive attitude put you at the top of the list when you go for job interviews, but you are also more likely to succeed and last within a company if you are positive.

It can help you to help others

You don't have to spend your life helping other people – after all, you should put yourself as a priority and practice self-care and positive thinking – but it's always nice to be able to help those that you love and care about. Being able to help others brings with it an incredible sense of self-worth and value, which adds to our feelings of positivity and hopefulness. When you help other people, either by making them feel happier or by showing them how they can practice positive thoughts, you'll be creating a win-win situation that will enrich the lives of both you and them.

As you can see, positive thinking can help you in a variety of ways, from your own personal development, to your health and even the health and wellbeing of those around you. Start by keeping a journal, practising affirmations and making a conscious effort to keep negativity and negative people out of your life.

Savory bottom layer ingredients:

• 1.25 lbs ground beef

• ½ medium onion, chopped

• 4 large garlic cloves, minced

• 1 medium carrot, shredded

• 1 medium zucchini, shredded (not peeled)

• 1 Tb extra virgin olive oil

• 1 - 1½ tsp Himalayan pink salt or Celtic grey sea salt

• 1 tsp chili powder

• ½ tsp cumin

Mashed cauliflower topping ingredients:

• 2 small (or 1 large) cauliflower heads

• 5-6 large roasted garlic cloves (roasted ahead of time)

• ½ - 1 tsp salt

Optional top layer ingredients:

• ½ cup shredded or crumbled organic, whole milk cheese (your choice!)

Preheat oven to 350°F

Heat oil in a large skillet over medium heat, and sauté onion + garlic until tender. Add the carrot + zucchini, cook until they start to soften.

Add the ground beef, salt, and spices. Cook until the meat is browned, and very little moisture remains.

Chop the cauliflower heads into small chunks, and steam until they soften - when a fork can easily pierce.
Add the steamed cauliflower, roasted garlic and salt to a food processor. On low setting, puree until smooth. It may be necessary to use the tamper if you have one.

To assemble your pie, distribute the meat mixture evenly in the bottom of an 8-inch baking dish. Spread cauliflower mixture over the top, and bake for 25 minutes. If you're adding the optional cheese top layer, sprinkle the cheese on top after you bake it, and then broil it until the cheese turns slightly brown (~3 minutes more in the oven).

Using a sharp knife, cut ¼ inch from the top of of a whole garlic bulb to expose the individual cloves. Place bulb (unpeeled) on top of a square of aluminum foil. Drizzle a bit of olive oil over the top of the bulb, just to moisten. Wrap the bulb with foil and bake in a preheated 400°F oven for 25 to 30 minutes, or until the cloves feel soft when pressed. Once cooled, the whole cloves should push out easily when pressed from the bottom.

Extra roasted garlic can be used on its own as a spread on bread, crackers, sandwiches, or veggies.

A little self-criticism is a normal shared human mental pattern, and can even be healthy for the most part. But, we can also just as easily open the door to that overly vocal “negative Nelly” voice in our head.

However, if your negative voice is preventing you from doing what you want or need to do in your life, then it has to get booted back out the door. This kind of mental chatter has no right to set up shop in your mind.

Deeply held negative beliefs, especially when they’re firmly rooted in your unconscious, stress you out, damage relationships and can greatly limit your potential for health and happiness.

If you’re sick of having the same old conversation with negative nelly, then be sure to try some of the ideas I’ve outlined in this article on how you can shift away from this damaging mindset, and finally release yourself of these limiting beliefs.

What are limiting beliefs?

Limiting beliefs are the little, but persistent voices that convince you that you can’t be or do or have something due to a perceived inadequacy in some area of your life or personality.

Your negative nelly narrative usually goes something like this:

• I won’t ever be [this]…

• I can’t do [that]...

• I don’t have [this]...

• I don’t deserve to be/have [this]...

• And, one really common one that comes up for many people...

• I am not good enough.

Let’s change up the narrative you may have been having with yourself for a very long time!

Overcoming negative self-talk and releasing limiting beliefs

Your limiting decisions have shaped everything you do, and they have likely prevented you from seeing opportunities and maybe even discouraged you from trying some things at all.

The good news is that it’s totally possible to permanently change a long-held belief -- even the ones that are lifelong. You only perceive what you believe, so your beliefs shape the very world you live in.

But, when your limiting beliefs come into question, your whole world can experience a shift for the better.

Here are a few ideas to help you silence your inner critic for good!

When you find yourself feeling “stuck”, or repeatedly spinning your wheels on the same speed bumps that life might be throwing your way, it’s always a great idea to seek out the help and guidance of a life coach, counsellor or therapist. In addition to that, there are several things you can do on your own, in your own time and space.

The first step to releasing limiting beliefs is to shift your thinking into AWARENESS

Time to bring those disempowering thoughts out of hiding! Once you do that, know that you have choice.

However, just simply being aware or having knowledge of them is not enough, it’s just the first step. You must understand and truly believe that you have a choice about how to react to stressful situations.

Possible thinking, not just positive thinking

Your mind is a powerful thing, and when you fill it with thoughts of what’s possible (not just positive), your mindset will start to shift.

When you believe something IS possible, you will notice options and opportunities coming up for you that would simply not have be noticed if you did not believe it was possible.

With repetition, your positive feelings will intensify, the new neural connections will strengthen, and you’ll start to notice just how awesome this new “win” really feels!

Reminding yourself often of these little wins can further shift your mindset and help you embrace the bright side of your perceived “failures” or shortcomings. It also helps to simply accept that you are perfectly imperfect, just the way you are!

If you wouldn’t say it to your friend, don’t say it to yourself

Your limiting beliefs are assumptions you make about reality that often aren’t true. They aren’t helpful, and they certainly don’t serve you or the goals you want to achieve.

Ask yourself: Would I say these negative, hurtful and unsupportive words to a friend?

Adopting empowering beliefs such as:

“It is not my job to please everyone else.”

“Just be me. There will never be anyone else like me.”

To swap out your limiting belief with a more empowering one, you’ll need to play a little mind game: Convince yourself that the value you thought you were getting from the former limiting belief isn’t worthwhile, and that your new empowering belief can serve to fill this void.

Take some time and space that’s all yours

Ensure that you are creating space in your life for these new empowering beliefs. Take action and get into the habit of using your new beliefs as often as possible until they begin to feel comfortable, familiar and routine to you.

Just remember -- you have the ability to harness the power of the possible! Overcoming negative self-talk and releasing yourself of limiting beliefs takes commitment, introspection and a good dose of self-confidence to make the necessary changes stick.

There’s the old saying that we view ourselves through a much harsher lens than the rest of world does. So, let’s try to bring our own lens back into focus.

Serves 1

• 1 teaspoon coconut oil

• 1 or 2 eggs (how hungry are you?)

• ¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers, for example)

• dash salt, pepper and/or turmeric

• Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).

In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.

Tilt pan to ensure the bottom is covered with the melted oil. Pour egg mixture into pan and lightly fry the eggs without stirring.

When the bottom is lightly done flip over in one side and cook until white is no longer runny.

Tip:  Substitute grated, sliced, or diced portion of your favorite vegetable. Try grated carrots, chopped broccoli or diced tomato.

Do you love your breakfast? Do you have a short list of go-to recipes? Do you need a bit of inspiration to start eating breakfast again?

Getting some protein at each meal can help with blood sugar management, metabolism and weight loss. This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it. So I'm going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favorite new go-to breakfasts.

Breakfast Food #1: Eggs

Yes, eggs are the “quintessential” breakfast food.  And for good reason! No, I'm not talking about processed egg whites in a carton. I mean actual whole eggs.  Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin. Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you're running short on time. And...nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases. 

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized. It's the oxidized cholesterol that's heart unhealthy.

Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber. Nuts and/or seeds would make a great contribution to breakfast.

You won't be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I'm talking about the real, whole, unsweetened food here.

Nuts and seeds are also the ultimate fast food if you're running late in the mornings. Grab a small handful of almonds, walnuts, or pumpkin seeds as you're running out the door; you can nosh on them while you're commuting.

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter.  ust add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy. 

Breakfast Food #3: Veggies

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies. You know I would be remiss to not recommend veggies at every meal, right? 

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water. You can't go wrong adding them into every single meal of the day so if you don't already you should definitely try them for breakfast! 

And no, you don't need to have a salad or roasted veggies for breakfast if you don't want to but you totally can! You wouldn't be breaking any “official” breakfast rules or anything like that.

Adding some protein to leftover veggies is a great combination for any meal. Including breakfast.

Hearing health is really important, and something you will certainly want to try and look after as well as you can. Your hearing affects all of your health much more than you might have thought. Hearing is one of the most essential senses, yet it’s often overlooked until problems arise. Maintaining good hearing health isn’t just about avoiding discomfort - it plays a crucial role in communication, safety, and overall quality of life. Fortunately, there are several practical steps you can take to protect and even enhance your hearing. Let’s take a look at them right now.

Protect Your Ears from Excess Noise

Consistent exposure to loud sounds is one of the leading causes of hearing loss. Whether it’s music, machinery, or traffic, high decibel levels can damage delicate structures in the inner ear over time. Using earplugs or noise-canceling headphones in loud environments can significantly reduce the risk of damage. For those who enjoy live concerts or frequent noisy venues, taking regular breaks and keeping a safe distance from speakers can also help. It’s amazing how much this is going to help you to look after your hearing.

Maintain a Healthy Lifestyle

Your ears are connected to your overall health. Diets rich in vitamins A, C, and E, along with omega-3 fatty acids, can support ear health. Regular exercise improves blood flow, which is essential for maintaining the delicate hair cells in the inner ear. Limiting alcohol and avoiding smoking can also reduce the risk of hearing decline. You will also feel better in yourself generally, which is of course a wonderful thing to be able to say, and will encourage you to look after your hearing even more after that.

Schedule Regular Hearing Tests

Even if you haven’t noticed a decline in hearing, annual hearing assessments are a wise preventive measure. Early detection of issues allows for timely intervention, which can slow or prevent further deterioration. Audiologists can recommend exercises, protective measures, or devices tailored to your specific needs. For those who experience hearing loss, modern hearing aids offer more than just amplification. They can improve speech clarity, reduce background noise, and even connect to smartphones for streaming audio. Today’s devices are discreet, customizable, and capable of significantly improving quality of life. Using hearing aids as recommended can help prevent social withdrawal and maintain cognitive function.

Practice Listening Habits

This is another really powerful way to think about this. Engaging in active listening exercises, such as focusing on conversations in noisy settings or following audio-based games, can keep your auditory system sharp. Avoiding prolonged use of headphones at high volumes is also critical.

Taking care of your hearing doesn’t have to be complicated. By combining preventive measures, regular check-ups, and the appropriate use of hearing aids when necessary, you can maintain a high level of auditory health and enjoy clearer, richer sound experiences every day.

As everyone gets older, our senses become less and less sharp. Each one of your five senses play a huge role in how you interpret and enjoy the world around you, so it is important to do everything you can to protect them in any way that you can. Many of these things are very simple and don’t require a lot of effort on your part. If you are straining your eyes, trying to read in the dark, turn on a light. If you are listening to your music through headphones too loud, turn down the volume just a little bit. 

Sight

The first thing that you should do to protect your vision is to visit an optometrist on a regular basis and particularly if you notice any changes in the way you see or if you find yourself struggling to read things. You can help to avoid eye strain yourself by performing tasks in the proper lighting. Many of us are now experiencing vision problems as we spend so much time working on computer screens. To combat this, you should take regular breaks to focus on things further away. 

When the weather gets brighter, wearing sunglasses helps to stop your eyes from becoming strained. If you wear glasses on a regular basis, keep them clean so you are not impairing your vision any more. Making sure you get plenty of omega-3 fatty acids, as well as vitamins C and E can also be very beneficial. Keep track of your general health closely. For example, high blood pressure has been closely linked to detrimental eye conditions. If you are still a smoker, now is the time to stop this activity. You may not naturally associate smoking with eye damage, but it can significantly increase your chances of developing vision-related issues like cataracts.   

Hearing

Though hearing loss was always typically associated with people in old age, exposure to loud noises on a sustained basis can be problematic for everyone. In fact, the World Health Organisation estimates that one billion young people under the age of 35 could be putting themselves at risk of hearing damage because of their unsafe listening habits. Be careful of listening to music that is too loud with your earbuds in for too long. Seeking out tinnitus relief sooner rather than later is worth it if you suffer from the early signs.
Try getting some noise-cancelling ones so you don’t feel the need to crank up the volume when the background noise is particularly loud. The 60-60 rule suggests that you listen to your music at no higher than 60% volume for no more than 60 minutes per day. Remember, hearing damage often tends to be permanent. Always wear the appropriate protection if you are working in a noisy environment. If you experience any sort of hearing loss or pain, you should consult with a medical professional at the earliest possible opportunity. 

These energy balls feel like an indulgent snack, but are made from whole food ingredients and contain a bit of protein, healthy fat, and fiber to keep you fuller longer.

Ingredients

• 1 cup natural almond butter (or other natural nut butter)

• ½ cup coconut flour

• ½ cup dark chocolate chips

• ½ cup chopped nuts of choice

• ¼ cup maple syrup

• Pinch of sea salt

How to prepare

1. Combine all ingredients in a medium mixing bowl, stirring until smooth. If mixture is too thick, add 1 tbsp of water at a time to help the mixture come together.

2. Scoop 1 tablespoon of the mixture and use your hands to roll into a ball. Repeat with remaining mixture.

3. Store energy balls in an airtight container in refrigerator up to 1 week.

Your hearing is important to manage, and it’s something that you really should be focused on getting checked regularly. A routine hearing examination is just like any other medical/health appointment. Whether that’s going to the dentist or seeing your doctor for an MOT health check.

When your hearing is compromised, it can impact more of your body than you think, as well as deteriorate your quality of life if you don’t take control of it. Here are some of the ways you can help improve your hearing as you get older.

Protect your hearing

It’s very important to protect your hearing, whether that’s using earplugs or earmuffs in noisy environments to prevent further damage. Turning down the volume on your radio and your phone when you’re listening to music and watching television. 

Try to follow the 60/60 rule when it comes to headphones in particular, a maximum of 60% volume for 60 minutes.

Seek medical advice and tools

It’s worthwhile seeking out medical advice and tools that are available when it comes to improving your hearing.

Consulting an audiologist for devices like cochlear implants and hearing aids, which are both highly effective for restoring hearing.

Use television/telephone amplifiers and alerting devices when it comes to needing assistive technology. 

Earwax removal is helpful for ensuring your ears remain clean and healthy. Have a professional remove wax buildup, and never use cotton swabs, as this just pushes the wax further down the ear canal. 

Lifestyle changes

There are several lifestyle changes to make to help ensure your hearing is at its prime. Did you know that diet can be one of those contributors to your health? Eating foods that are rich in antioxidants, magnesium, and potassium are all helpful in supporting your ear health. 

Folic acid may also be helpful to take to help slow age-related decline. Exercise is good to do regularly in order to improve blood flow to the inner ear. Smoking is something to avoid and is often linked to a higher risk of hearing loss.

Hearing training and tests

A hearing test is helpful to do in order to check the health of the ears and to ensure that nothing is missing from your hearing that might have once been there, like background noises.

With hearing tests, they can highlight any causes for concern and the options available to address hearing loss, whether that’s hearing aids or cochlear implants.

Hearing training is good to do in order to help challenge your hearing. Focus on background noises and do some active listening where someone reads to you while focusing on sounds.

Communication techniques

To help ensure you maximize your interactions with others and don’t end up with hearing fatigue, face any of those who speak to you face-on. This helps to see everything from their face to the lips and gestures they make while talking.

Try to reduce noise in the environment you’re in, so turn down the television so that you can concentrate on the conversation that’s happening. If at any point you’re struggling to hear or find yourself asking for repetition, ask for clarity from the speaker so that you can get a better opportunity to understand what’s being said without being rude, of course.

It’s always good to be mindful of your hearing as you get older, so make sure to use these tips to help improve yours.

Hearing loss is a significant problem that affects the majority of people over the age of 50. Unfortunately, however, it is also one of those conditions which is very difficult to detect. Hearing tends to decline very slowly over time, with noticeable effects taking years or even decades to materialize.

What are the tell-tale signs your hearing is letting you down, and what can you do about them? Here's everything you need to know. 

You can't understand speech when it's noisy

The first time you might have a problem with your hearing is that you can't understand what people are saying in noisy environments. Sure, you can follow a conversation when it's just you and one other person at home. But as soon as you go out to a bar or a restaurant, it becomes more difficult. 

Frequently asking people to repeat themselves

Another sign that you might have an issue with your hearing is that you are constantly asking people to repeat themselves. For example, you are saying "excuse me" or "what" all the time during conversations. Doing this once or twice is completely normal because you can mishear people and sometimes they can mumble. If it's becoming a very common occurrence and you really can't hear what they're saying, even if they're trying to be clear with you, then it's time to take action.  

Turning up the volume on the TV

If you're turning up the volume on the TV, radio, or any other device, then it's another sign that you can't hear as well as you used to be able to, and you might need hearing aids. It's actually a very good measure of hearing loss because the sound that your devices emanate at each level of volume remains consistent. For example, let's say that you had your TV on volume 10 three years ago, but now you can only hear it if it's on volume 15. That's a sign that your hearing has changed. 

Trouble hearing high-pitched sounds

Trouble hearing high-pitched sounds is another factor that might indicate that you have a problem with your hearing. Usually it's the high end of the range that goes first, with mids and lows remaining relatively easy to hear. For example, you might not be able to hear when the phone rings or when somebody rings the doorbell. You might also find it difficult to understand women and children and rely on lip-reading cues. 

Ringing and buzzing in your ears

Finally, you might experience ringing or buzzing in your ears. If you have persistent ringing, buzzing or humming that won't go away, it could be an indication that the tiny little hair-like structures in the cochlea have broken down. Tinnitus can be any persistent sound that you can hear but doesn't exist in the real environment. 

The good news is that hearing loss is very treatable and something that you can discuss with your audiologist. You'll need to do an audiogram, which tests your ability to hear across a range of sounds, and then get appropriate treatment, like hearing aids. 

Picture this: You hit the snooze button one too many times, had a last-minute project thrown at you at work, and then sat in an hour of evening traffic. Finally home, you breathe a sigh of relief, head into the kitchen, and decide you deserve a snack after the day you’ve had. Maybe you reach for a few crackers, then a bit of chocolate. 

Before you know it, you’ve munched your way through the entire kitchen without eating a proper meal. You’re stuffed, ashamed, and wondering what the heck just happened - WTF?! Sound familiar?

It’s called emotional eating, and in a nutshell, it is eating for any other reason besides actual physical hunger, fuel or nourishment.

3 Trademarks of Emotional Eating

1. Binging - usually on high-sugar and carbohydrate-rich comfort foods (i.e. junk food). How many people do you know who reach for avocado and apples when they’re upset?

2. Mindlessly eating – you’re not aware of what or how much you’re eating or how those foods are making your body feel

3. Eating to numb, soothe, please, relax, or reward self, i.e. “I had a bad day and deserve it” kind of thinking. Eating during these times provides temporary relief, but often leaves you feeling worse than where you started!

The trouble with emotional eating is it overrides your body’s natural hunger cycle and can promote things like:

• weight gain

• an increase in your risk for inflammation and chronic disease

• create an unhealthy relationship between you and food

• lead to more danger types of disordered eating

What Triggers Emotional Eating?

Even though it’s called “emotional eating” because people often reach for food to cope with their feelings, there are a lot of other non-hunger reasons that can prompt you to eat.

Some common non-hunger reasons include: 

• Uncomfortable emotions, like anger, guilt, fear, and sadness

• Stress

• Boredom

• Need to feel pleasure and/or comfort

6 Tips to Help You Get a Handle on Emotional Eating...for good!

If any of those scenarios sound familiar, know that you’re not alone! Emotional eating affects a lot of people at one point or another. Want to know what you can do to stop emotional eating in its tracks? Here are 6 great tips!

1. Have a non-food outlet to process uncomfortable feelings: Try journaling, exercising, or talking to a trusted friend or counselor

2. Manage stress: Exercise, meditation, deep breathing, getting enough sleep, and not taking on more than you can realistically handle can help decrease stress levels.

3. Recognize boredom: Call a friend, take a walk, pick up a book, or tackle a DIY project or hobby you’ll enjoy when you know boredom is likely to strike.

4. Practice self-care: Care for yourself with a bubble bath, manicure, or curl up with a good book - whatever makes you feel good! It’s a necessity, not a luxury.

5. Practice mindful eating: Avoid distractions at meals. Your focus should be on the food in front of you.      Eat slowly, chew, and savor each bite. This helps give your body time to receive the signal from your brain when it’s full. Stop eating when you feel full.

 6. Eat a balanced diet: The majority of your diet should be nutrient-dense whole foods. Allow for occasional treats and indulgences so you don’t feel deprived. Include protein, fiber, and healthy fat at each meal to promote satiety.

I know that working on your mental health is important, but it’s not always easy. Some people get tempted to give up because the path to recovery and feeling better is difficult, but the thing is - you can’t do this. Your mental health matters, and I don’t want you to give up on yourself just because it seems like the easier option.

Instead, let’s talk through some of the ways that you can address your mental health, and move forward. So, let’s start taking a look at that.

What Makes You Happy?

First, to consider what makes you happy. What, in this life, makes you happy? What brings you joy? What puts a smile on your face when you wake up in the morning, and throughout the day? This is an important question because it determines what should and should not be in your life.

Life is too short to be full of things that you don’t like, that you can’t be bothered with, or that make you feel bad about yourself. Instead, you should be filling this with happiness, and the things that bring you joy, even though I know sometimes it can be tough. Remember, your happiness should be your first priority. 

What Triggers You?

The next thing that you should be considering is what triggers you. What kind of things happen in life that make you feel bad? What sets your mental health on edge, or can set you off into a negative spiral?

You might not like thinking about this, but it’s something that you’ve got to face so that you can understand what you need to avoid. Or, if it’s not something that you can avoid, you need to know what triggers you so that you can find a way to deal with this, or manage it as well as you can.

How to Ask for Help 

Finally, you might have already acknowledged that you need help, but you’re not quite sure how to get it. This is a common issue that people have, but it shouldn’t be a roadblock to you living a happy life. So, you can start by talking to your doctor, and they can then refer you to the correct place. 

Or, you can look it up online and get in touch with some professionals. You might decide to reach out to someone who specializes in psychiatry, or a particular kind of therapy. It’s hard to know what is going to work for you until you are in a situation in which you’re working through how you’re feeling, and it’s hard to get there. But, you need to ask for help, because once you do, things can get easier.

Hopefully, you have found this article helpful, and now see some of the things that you need to do when it comes to your mental health. I know that it’s hard, but it’s really important that you keep pushing yourself, keep trying, and in the end see success.

You have probably asked yourself this mid-workout, sweat dripping, lungs working overtime: Am I burning more calories doing this alone… or would I push harder if other people were here? It is a fair question, because training is not only about effort. It is also about psychology, environment, and the kind of energy you bring into the room. The same workout can feel completely different depending on whether you are by yourself or surrounded by others. So let’s break it down honestly: solo workouts versus social workouts. Which one actually burns more?

What Really Determines Calorie Burn

Before choosing sides, it helps to understand what drives calorie expenditure in the first place. Calories burned depend on intensity, duration, muscle engagement, and consistency. A focused 30-minute strength session can outwork an hour of half-hearted cardio. The body responds to what you demand of it, not just where you do it.

Factors like sleep, nutrition, stress, and even hydration also shape how your body performs. So calorie burn is never just about the setting. It is about the quality of the work you put in. That means the best style is often the one that makes you show up fully.

The Power of Training Alone

Solo training has a certain clarity to it. No distractions. No comparisons. Just you and the work. When you train alone, you can tailor everything. Your pace, your rest periods, your playlist, your goals. That control can lead to highly efficient sessions, especially if you are disciplined and enjoy structure.

Many people also find solo workouts mentally grounding. You can concentrate on form, breathing, and progression without external noise. If you are someone who thrives on routine, solo training can burn plenty of calories simply because it stays consistent over time.

The downside is motivation. Some days, it is easier to cut corners when no one else is watching. A solo session requires you to be your own coach, and that is not always easy after a long day.

The Hidden Calorie Boost of Social Workouts

Training with others changes the atmosphere immediately. Effort becomes contagious. In a social setting, people often move a little faster, lift a little heavier, or stay in the workout a little longer, not because of pressure, but because group energy creates momentum. You feed off the room, even without realizing it.

That is why many people find group classes and gym sessions surprisingly intense. The music, the instructor, the shared struggle, it all adds fuel. Even if you arrive tired, you often leave having done more than you expected.

Social workouts also tend to include more variety, which can increase overall movement and reduce boredom. And boredom is one of the biggest reasons people stop exercising in the first place.

Which One Burns More Calories?

The honest answer is: the one you commit to most consistently. Solo workouts can be incredibly effective if you train with intention and push yourself. Social workouts can elevate effort through shared motivation and structured intensity.

Neither is automatically superior. The calorie difference often comes down to how hard you work, how often you return, and whether the style keeps you engaged for the long run.

A Better Question to Ask Yourself

Instead of asking which style burns more calories, ask this: Which style makes me feel alive enough to keep going? Because the workouts that truly change your body are not the ones that win on paper, they are the ones you actually do, week after week. And that is where the real burn begins.

Are you interested in improving your health? If so, then you might think that you’re going to face a constant uphill battle. However, this is not the case. In reality there are simple steps that you can take to improve your health and wellbeing. Let’s explore some of the best possibilities. 

Make Some Lifestyle Changes  

First, you need to make sure that you are exploring different lifestyle choices that could contribute to improve levels of health overall. Indeed, the right lifestyle choices can lead to overall greater levels of happiness and ensure that you don’t have to worry about problems with your health getting the better of you overtime. It’s easy to overlook how important lifestyle changes can be for your overall wellbeing. The right choices here could have a tremendous impact and ensure that you are far better off overall. This could be as simple as working to work rather than driving or perhaps just taking some time for yourself every now and again. 

Get the Best Healthcare You Can Afford

Next, you should make sure that you are getting support from a healthcare professional. Depending on your budget, you could think about booking an appointment with a private physician. These experts are incredibly useful, particularly if you have a specific issue that you are struggling with and that you need to address. Consider elements like skin issues or even deeper concerns regarding dementia or perhaps your heart health. 

Manage Existing Health Conditions

Next, you should make sure that you are managing your existing health conditions as much as you can. There are lots of different ways that you can do this. For instance, you could be struggling with chronic pain. Chronic pain is difficult but not impossible to treat. To do so, you need to make sure that you are looking at herbal medicines. These can be more effective than the standard medicines that you might be able to get from your doctor. If you are interested in learning more about managing existing health conditions, then I recommend you do think about booking an appointment with a medical health professional. They should be able to help you find the right answer. 

Set Goals for Yourself  

Last but certainly not least, you need to make sure that you are setting the right goals. As with anything, you need to measure your progress. If you don’t have goals that you are working towards, then there’s no way to prove or demonstrate whether you are growing your wellbeing. To deal with this, I recommend exploring tracking apps. With modern tracking apps, you can easily and effectively monitor your progress overtime and ensure that you are always making fantastic leaps forward. This could include changes to your diet or your exercise routines. 

I hope this helps you understand some of the key steps that you can take to ensure that you are able to improve your health. This is always going to feel like a massive challenge but it’s not really. Even small changes can have a significant impact on your overall wellbeing. 

Ingredients

• 1 salmon filet

• 2 Tbsp extra virgin olive oil

• 1 lemon sliced, plus 2 Tbsp fresh squeezed lemon juice (from same lemon)

• 3 cloves garlic minced

• 2 Tbsp fresh rosemary, finely chopped

• ½ tsp Himalayan pink salt

• ¼ tsp black pepper

• Avocado oil for coating pan (~ 1 Tbsp)

Preparation

Preheat oven to 375 degrees F.

Place parchment paper or aluminum foil on a baking sheet and lightly coat or brush with oil. Place the salmon on the baking sheet.

Whisk together the olive oil, lemon juice, garlic, salt, pepper and 1 Tb rosemary.

Pour the sauce over the salmon and place slices of fresh lemon on top.

Seal the parchment or foil around the salmon until it’s completely covered.

Bake for 15-20 minutes, or until the salmon flakes easily with a fork. Sprinkle with remaining 1 Tbsp rosemary before serving and enjoy!

Getting to the gym for a workout can sometimes be a battle in itself. Let’s face it... a daily workout can be a challenge, for so many reasons, but sometimes it can even be a little painful — or a lot painful! So, what do you do if you’re already dealing with body pain every single day? Should you skip your workout altogether and just rest? Or is it better to move your body even when you’re dealing with chronic pain?

This is a condition defined as pain lasting beyond normal tissue healing time -- generally around 12 weeks. Conditions of chronic pain could be anything from rheumatoid arthritis, osteoarthritis, fibromyalgia, low back pain or neck and spinal cord injuries - just to name a few.

But, did you know that 50 million Americans are living with chronic pain? Here are a two basic ways you can still move and nourish your body for the sake of your health when you’re dealing with chronic pain.

Exercise: Just what the doctor ordered!

In the past, medical professionals would recommend rest and inactivity as part of the treatment for many of these conditions. But, newer research suggests that physical activity may be just what the doctor ordered.

One study concluded that exercise helped to reduce pain severity, as well as improve overall physical function and mental health in those with chronic pain. “Natural painkillers - endorphins, are produced by our body with exercise. After a bout of exercise, pain tolerance increases (for up to an hour, depending on the exercise).” says Dr. Darren Leong, senior physician at the Singapore Sports Institute & Singapore Sports Council. Leong also maintains that exercise helps to reduce flare-ups of these conditions as well as reduces anxiety and depression - a condition commonly related with chronic pain.

When to exercise and when to stop

While there are many benefits to regular exercise, those with chronic pain are still advised to listen to their body. Dr. Nathan Johnson, Associate Professor of Exercise & Sports Science at the University of Sydney says, “If you’re feeling joint or musculoskeletal pain or anything associated with chest pain, then that’s an indication to stop exercising immediately.”

Nutrition: Put out the flames of inflammation through diet

The Latin word “inflammare” means to “set on fire,” and most of us are familiar with that fiery feeling when we experience acute inflammation -- like when you fall and scrape your knee.

The immune system is on duty and white blood cells are called into action. You go through a wide range of symptoms, including pain (stinging or throbbing), heat, redness, and swelling.

The onset is usually fast too, within minutes or hours, and the signs are obvious - like a lump or cut at the site of the injury. But, as your body heals, the inflammation subsides, and the symptoms (pain, redness &/or swelling) tend to disappear.

Inflammation is not always a bad thing either! It’s actually quite necessary to heal an injury or fight off an invading pathogen. However, when we experience another kind of inflammation known as chronic or systemic inflammation -- this type can persistent and linger in your body for much longer periods of time.

In fact, if left unchecked, chronic inflammation can be like a fire out of control! “Those with chronic inflammation often suffer from pain, fatigue, anxiety and mood disorders.” While chronic inflammation sounds rather ominous, there’s one thing all experts seem to agree on… an anti-inflammatory diet can help to significantly decrease symptoms of chronic pain.

What Is Gut-Health?

There has been lots of talk over the lat decade about “gut-health.” There is a good reason for this. Hidden within the walls of your digestive system is what is known as “your second brain” and this “brain in your gut” is changing the way that we look at the links between mood, digestion, health and even the way that you think.

Does Disease Begin with Gut-Health?

The answer is no. Not all the diseases start in the gut. For an example, it doesn’t apply to the genetic or inherited diseases. But, there are evidences that lots of chronic metabolic diseases do. They begin in the gut. We can prevent these diseases by following some easy steps.

Step 1: Know What Second Brain and Why Does It Matter

This “little brain” is called the “enteric nervous system” or ENS and it comprises 2 thin layers of over 100 million nerve cells that line your GI tract from your esophagus to your rectum. The role of the ENS is to control digestion, including swallowing to releasing the enzymes that help break food down, to the control of blood flow, which aids with both nutrient absorption and elimination. The ENS communicates with our brain with significant results.

When you have an unhealthy gut the symptoms of that can manifest themselves in other parts of your body. It’s your body trying to tell you that something is wrong or out of balance. Studies have found that increasing your gut-health can lead to improvements in:

• Immune function – 80% of our immune system is located in our guts

• Brain function

• Symptoms of anger, sadness, and depression

• Obesity

• Toxin levels in the body

• Irritable Bowel Syndrome (IBS)

• Allergies

• Chronic Fatigue Syndrome

What Results? How Is This Even Possible?

The ENS may sense things that our cerebral brain can’t. Evidence has been found that when the GI tract is irritated it sends signals to the central nervous system, which can trigger our mood and ultimately affect it. When you consider that between 30%-40% of the population has bowel problems of some kind and that a higher percentage of these individuals develop depression and/or anxiety it’s easy to see how there could be a connection.

Our bodies are filled with bacteria – good and bad. There are more bacteria in a human body than there are cells and there are an estimated 100 trillion microorganisms living in our bowels alone. The key here is to have more good than bad bacteria in your gut – the fancy name for the good microorganisms is probiotics.

Probiotics help us do things like:

• Digest food

• Absorb nutrients

• Break down medications

• Kill some of the bad bacteria that lead to infection

Step 2: Get More Probiotics

There are quite a few ways to get probiotics, but one of the easiest is to take a supplement called a probiotic. You will find many different kinds under different brand names and it would be a good idea to talk to your physician or pharmacist to see which is the brand that they recommend.

There are foods that are also high in probiotics. These foods include:

• Unpasteurized Cheese – Gouda, Cheddar, Provolone, and Gruyere are some examples

• Buttermilk

• Kefir

• Miso

• Sauerkraut

• Apple Cider Vinegar

• Yogurt – be sure and read the labels on the different yogurts

More Probiotics, What Else?

The stuff we hate. I know. The ones that your grandmother and mother told you and probably cross-stitched onto a pillow: Stress Less. Laugh More.

Stress, especially long-term stress, not only affects our gut bacteria, but it also affects the productions of hormones and neurochemicals that communicate with our brain. When it is long-term stress these chemicals and hormones can change permanently (unless you specifically work to change them back). Long-term stress may also lead to gastroesophageal reflux disease (GERD), stomach ulcers, IBD, IBS, and potentially food allergies

Laughter really is the best medicine. It helps to reduce stress and floods your body with the happy hormones and chemicals that make the good overtake the bad. There was even a study conducted where researchers studied healthy people as well as those with atopic dermatitis – a disease that is often associated with imbalances in gut bacteria. The researchers had the participants watch funny movies daily for one week. In only one week, the patients’ gut flora had changed and resembled the healthy participants.

Step 3: Play in The Dirt!

This is true both literally and figuratively. Gardening is good for you because it gets you outside, gives you exercise, and putting your hands in soil introduces your body to the microorganisms that are found on the plants and in the ground.

In a more figurative way, stop killing all the bacteria. They have recently stopped putting anti-bacterial agents in things because humans are killing all the bacteria, the good and the bad. And what is happening? The bad bacteria are getting stronger and the good bacteria are dying.

Studies have shown that kids who grow up with a dog have both a lower risk of allergies and a healthier immune system. Dogs are associated with a type of house dust that actually exposes us to important strains of bacteria, L. johnsonii is one, which is essential within the digestive tract.

Dogs also work somewhat like a probiotic, helping develop healthy bacteria that boost your immune system, stopping you from getting ill, and possibly reducing allergies. Dogs also help you, or in some cases force you, to exercise more and help relieve stress in your life.

It may well be that a large part of maintaining good health is maintaining good gut-health. There are many ways that you can do this, including exercise, and learning to listen to your body; however, some of the easiest changes that you can make are to:

• Get plenty of probiotics – through supplements and food

• Laugh

• Manage your stress better

• Don’t over sterilize or try and kill all bacteria

Between our jobs, families, household chores, and all the other responsibilities that come with modern life, it can often feel as if we barely have a minute to ourselves. Indeed, with a stacked to-do list, many of us find ourselves simply running from one task to the next.

That might be fine over the course of a week or so, but multiply it by months, and it’ll begin to take its toll. High stress levels, low energy, and a frazzled look will eventually become part of the norm.

That’s why it’s important to take the occasional time for yourself, to treat yourself to something that nourishes the mind, body, and soul. On that front, there’s arguably no better solution than spending an hour or so on the receiving end of a relaxing spa treatment. 

Still need some convincing? I’ve put together just a few reasons why everyone deserves the occasional spa day. 

It’s an Instant Stress-Buster

Modern life is stressful, and it often feels like there aren’t too many easily-accessible stress-busters that can keep our stress levels down. Many of the ones that are within reach, such as spending time in a gym, are not always the most appealing.

Spa treatments provide instant stress relief, helping to effectively lower your body’s cortisol (the stress hormone) levels. Combine that with the endorphins and dopamine that these treatments release, and it’s no surprise that people leave their spa treatments feeling more relaxed than they’ve felt since, well, their last spa treatment. 

It Helps to Boost Sleep

Life is easier to manage when you’ve got a good night’s sleep under your belt. Alas, getting those 7 - 9 hours of quality sleep is, for many people, increasingly difficult. Studies have shown that the number of Americans with sleep issues is on the rise, with around 1 in 3 adults not getting adequate amounts of sleep each night. 

Spa treatments can do wonders for making it easier to fall and remain asleep at night. According to their website, the relaxation and spa treatments at Spencer’s can be highly effective for putting your body and mind into a sleep-ready state, particularly the Swedish massage, hot stone therapy, and head, neck, and shoulder massage therapies. Book yourself an evening appointment, and you should find that you sleep right through the night. 

It’s a Disconnect 

One of the reasons why life feels so stressful all the time is that there never seems to be an ‘off’ button. With all of us staring at our screens for more hours than we’d care to admit each day, it’s little wonder that many of us are finding that our brains and moods are constantly fried. Taking an hour or two to enjoy a relaxing spa treatment offers the perfect opportunity to disconnect and simply enjoy the pleasures of giving ourselves a luxury treat.

And if that’s not enough to convince you, then maybe this will: life is hard, and you deserve to feel good from time to time. That’s really all the excuse you need.