4-Step Plan to Conquer Emotional Eating

Re-establish a healthy relationship with food with this simple plan.

4-Step Plan to Conquer Emotional Eating

While it's natural to indulge in a little comfort food on occasion, the kitchen shouldn't be your first stop when you're sad, stressed or angry. If you find that you're using food to manage your emotions, it's time for a change.

This simple four-step plan will help you break the cycle, re-establish a healthy relationship with food and may help shed unwanted pounds along the way.


Step #1: Automate Your Breakfasts


Use breakfast to reestablish a positive relationship with food. Breakfast should be about centering yourself and preparing for the day ahead. To that end, skip sugary cereals and fatty meats and opt for one of the following:

1. Steel-cut oatmeal with fresh berries
2. 100% whole-grain cereal
3. Healthy PB&J: 100% whole-grain toast with natural peanut butter and strawberries instead of jelly

If you always have one these breakfast on hand, you can take the guesswork out of your mornings and ensure you're doing something good for your health at the same time.

Exactly How to De-Escalate Aggression From a Stranger

Follow security Expert Bill Staton's important advice to keep yourself safe.

Have you ever had a tense interaction with a stranger in public? Perhaps your shopping carts accidentally knocked into each other or there was a misunderstanding in communication and the other person gets angry. You may wonder how you can de-escalate the aggression and exit the situation safely. So security expert Bill Stanton has your go-to advice for staying alert and protecting yourself in the face of verbal aggression and physical attacks.

THE INITIAL INTERACTION

Bill Stanton: "It always starts with something small, like someone being too close to you, or even more common, you get bumped by a shopping cart. You want to look at their eyes first -it may reveal emotional changes. But you can't rely on just that. Look at what their trunk is doing; a person's torso will reveal their intent. Body language like raising hands, heightened expression, tense shoulders — these are natural responses to a person who is feeling threatened and will escalate. They may begin to zero in on the space between you and them, and their voice will get louder and louder. You want to read this before it gets further and becomes explosive."

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