Ways To Deal With Emotional Eating

Have you ever told yourself “It’s okay, I deserve this, I’ve had a bad day” as you grab a tub of ice cream? Or do you ever get the idea of a specific food craving in your head and then make yourself believe that you must have it now and that it’s the only thing that will cure your hunger? AH, I am guilty of both of these. I didn’t truly realize it until my recent round (current round) of whole 30.

As I am on day 13 of Whole 30 I have officially gotten past my cravings. I’m starting to get used to sticking to my three meals a day, making sure they are fulfilling and satisfying. These past few days in particular I’ve noticed a change in the way I feel hungry. Sounds weird, I know right? But I am serious.

After each meal these past fews days I felt satisfied and full. I didn’t feel like I needed seconds, or something more. I didn’t get the urge for something sweet. I simply ate my meal and felt satisfied till the next. Thank you, Whole 30.

In the past I’ve felt guilty after eating, especially if I had a snack or dessert right after I had a meal. What I realize now, is that I would go for that dessert or that snack not because I was actually hungry but because I thought I needed it emotionally. Maybe my favorite show was on or I had the day off the next day and felt it was okay to “indulge and snack”, whatever the excuse was I fell for it.

Some signs of emotional eating are needing to eat a specific food, eating after you’ve just eaten a meal, eating after or suddenly during or after and emotional event, feeling guilty after eating, eating past fullness, hunger is brought on my sensory things (smell, sight), or hunger comes on fast and suddenly.

Um, I have experienced all of these…

Some ways to combat emotional eating are:

Think twice. When your feeling like you want food, take a second to really think about if your hungry. Do you feel it in your stomach? Is your stomach growling? When is the last time you ate?

Be patient. When you get the urge to eat or feel hungry occupy yourself for 30 minutes or so and see if your hunger craving is still there. Sometimes I feel like I eat out of pure boredom. So instead take a walk, read an article, do the dishes, fold the laundry, stay occupied and see if you actually are hungry!

Eat Fulfilling/Satisfying Meals. This seems obvious but it took me a while to catch on. My first round of whole 30 I somehow thought I had to try and make all these fancy, new things I’ve never had before. It left me feeling pressured and unmotivated to keep up. Eventually I learned to make meals that I knew I loved. Meals that I knew filled me up. Meals that I knew I would look forward to as leftovers because lets be honest…leftovers are very crucial! We all deserve a night off from cooking here and there, am I right?!

Plan Ahead. Food prep has become so important for me and it really can help anyone to stay on track. If your prepped with a plan and you know what your next meal is, it can mentally help you push through till the next meal. I have learned this trick and its actually working. For example I have each meal for each day planned out at least one day in advance if not more. I know that morning what my lunch and dinner will be. It helps me push through knowing I have something waiting at home, instead of having to figure out what to eat last minute and then emotionally eating. I used to snack as I was preparing dinner!!! So silly.

I highly suggest trying a round of whole 30! It has really helped me reset my body. I know how to fuel my body at lunch to get me through the afternoon to dinner. I don’t crave sweets or feel I need that afternoon snack. If you don’t want to try whole 30, try sticking to three fulfilling meals a day. See if you can train/teach your body to lose the cravings and feel satisfied off of your meals.

Take it day by day! One good day is better than NO good days. Stay positive and remain motivated.

5 Whole 30 Products I Live Off Of During My Rounds…

As I round up day 7 of Whole 30 my mind is whole 30 everything right now. Making sure my fridge and cabinets are stocked with whole 30 compliant items is how I succeed. As I’m beginning to run out of a few things that I use everyday I figured I would share what products I order weekly to help keep me on track and stay motivated.

If your like me then you like consistency. I find that keeping whole 30 options that I know I love on hand is what helps keep me on track. My very first round of whole 30 I had these big ideas to try all these new things and eat differently. What I didn’t realize, is that that was easier said then done. I started to understand that if I was going to be successful then I had to be food prepped for all situations.

I always like to balance things I know I love, with things I have never tried, with things I may not be a huge fan of but need (because they are healthy).

Here are my things I know I love and must have on hand when completing a round of whole 30.

  1. My absolute favorite for my morning coffee… NUT PODs unsweetened dairy-free creamer.
Nutpods Variety 3-Pack of Unsweetened Dairy-Free Creamers Bundled with Royal 100% Natural Birch-wood Stirrers – Vegan, Non-GMO, Whole30, Keto, Paleo – For Shakes, Coffee, Tea and Cooking

French Vanilla is my flavor of choice though they are all amazing. I absolutely love having these on hand as we love to drink coffee in our house. I start my mornings with hot coffee, by lunch I usually have a coldbrew, and late afternoon I’m onto an espresso. So you can imagine we go through a lot of these. I suggest always having them on hand!

2. Coconut Aminos

Coconut Secret Coconut Aminos Teriyaki Sauce, Garlic Sauce, and Aminos (Bundle) (1-Pack of 3)

I recently tried their garlic sauce flavor and it was amazing. Unfortunately my grocery store doesn’t carry it so I get mine from Amazon. This three pack is also a great deal as far as the price goes!

3. RXBARs

RX Bar Protein Bar, Coconut Chocolate, 22 Ounce, 12 Bars

It took me a while to try an RXBAR. I was so excited when I did. with 12 grams of protein in their coconut chocolate one, you can’t go wrong. I keep these on hand for those oh shit moments I have like a craving, or being somewhere with non whole 30 compliant options. If you haven’t tried them you must!

4. Spindrift Sparkling Water

Spindrift Sparkling Water, Strawberry Flavored, Made with Real Squeezed Fruit, 12 Fluid Ounce Cans, Pack of 24 (Only 9 Calories per Seltzer Water Can)

These for me, are a must have. I hate drinking plain water all day along. I need something with flavor and these actually taste great. I always have these in my fridge whether on a round of whole 30 or not.

5. CHOMPS Grass Fed Beef Jerky Sticks

CHOMPS Grass Fed Beef Jerky Snack Sticks, Keto & Paleo Friendly, Whole30 Approved, Non-GMO, Gluten & Sugar Free, 100 Calorie Snacks, 1.15 Oz Meat Stick, Pack of 10

These are so tasty and fun! Growing up I used to love eating beef jerky. These flavors are awesome and they are perfect when your in need of a quick bite. Easy to carry as they fit anywhere!

These five items I always have on hand at some point for my round of whole 30. Sticking with things I know I like and satisfy me keep me on track and motivated. It also keeps me wanting to try and introduce new things here and there. What Whole 30 Products must you have on hand? What do purchase weekly?

A BigMAC Minus The Bread

I must say I had to make this post because this recipe deserves its own blog post it’s THAT good. I sound ridiculous saying it but this recipe is life changing. It is by far my favorite Whole 30 dish for many reasons.

First, it actually tastes like a big mac. Literally the only thing missing is the bread. Sounds unbelievable but believe it, I swear its true! Between the homemade thousand island dressing, pickles, and mustard it tastes and even smells like a big mac. Quite incredible.

Second, this recipe is one of the easiest and quickest recipes. The only thing that needs to cook is the ground beef. A few minutes to cook your meat, add your flavors/spices, mix, and place over your salad and your just about done. Can’t forget the amazing whole 30 homemade thousand island that goes on top. YUM.

Third, it’s whole 30 compliant and WOW I am thankful for this one. Most items in this recipe are staples that you probably have on hand as well. This recipe reheats wonderfully and is perfect for lunch/dinner on the go!

What You Need

I used:

  • 1 pound ground beef
  • 1/3 cup diced onion
  • 1 tbsp yellow mustard
  • 1 tbsp tomato paste
  • 1 tbsp coconut aminos
  • 1 tbsp nutritional yeast
  • 1 tbsp pickle juice
  • 1 tbsp garlic powder
  • salt & pepper
  • 1 teaspoon paprika

For The Salad I Prepared:

  • cherry tomatoes
  • red onions
  • pickles
  • Thousand Island Dressing – 2 tbsp tomato paste, 1/4 cup chopped pickles, 1/2 cup clean mayo, salt & pepper.

How To Make

First brown your beef over olive oil on medium high heat. Once brown add diced onions, mustard, tomato paste, coconut aminos, nutritional yeast, pickle juice, garlic powder, paprika, salt, and pepper. Mix well and cook for 2-3 more minutes. Construct your salad. Place your meat on your salad and top with your homemade thousand island dressing. Enjoy how well these flavors come together!

If you have any questions as usual reach out and message me! INSTAGRAM- appetiteforlifee

Top 5 Whole 30 “Must Haves”

If you have completed a round of Whole 30, then you absolutely know how important it is to be food prepped. If your anything like me, when your hungry your hungry. I would be lying if I said I hadn’t ended a whole 30 due to caving because I was not prepared.

After many lessons learned, I have realized how important having Whole 30 compliant snacks on hand are. Over many trials I’ve figured out what snacks are most satisfying to me and which ones work best for my lifestyle.

As I gear up for another round I sat down to make my grocery list for week one. I always organize my week first by which meals I plan on having then I make my grocery list.

When doing Whole 30 I don’t plan for snacks, however from experience I know they will be needed as life happens. So for each day I include 1-2 snacks that I may or may not have. The important thing is having them for the “emergencies” such as running late, thinking I must indulge or cheat, or when I’m somewhere that doesn’t offer anything that is compliant.

Five things that are consistently on my list for each week are…

1. Veggies & Dip

A must have always is veggies and dip. Whether you have carrots and compliant ranch, celery and almond butter, or mix in compliant thousand island they are all so delicious, refreshing, and healthy. My fiance loves cherry tomatoes with compliant ranch (weird, I know) but it’s whatever floats your boat! Easy to pack in a bag or small container. Place an ice pack in your lunch box and your good to go for times on the go.

I promise this will come in handy. I actually prep out 6 bags of veggies for the week so I can grab from the fridge and go. I make about 2 batches of homemade compliant ranch a week if I don’t have a compliant brand, such as The Primal Kitchen’s, on hand. I jar out my dressing so I can also grab and go from the fridge. Use my code appetiteforlifee @ Primal Kitchen for a 10% discount on all there products. There mayo and ranch are my favorites!

2. Nuts

This is an obvious one but I can’t stress enough how many times almonds have saved me. I recently tried ranch roasted mixed nuts and they are easily on my list every week now as they were life changing.

You can eat a handful or two plain or dress them up but either way they are filling and satisfying. I have a bag of almonds in my car and my purse for emergencies. They have easily held me over for an hour or two if I was stuck somewhere.

3. Frozen Fruit

I try to eat as little fruit as possible on whole 30 however I have found that frozen grapes and bananas are so satisfying and delicious. They also feel like a dessert which feels indulgent when doing a round of whole 30. They are easy as you just throw them in the freezer. As tasty as they are I don’t go overboard as they do have natural sugars.

4. Chicken/Tuna/Egg/Potato Salad

The great thing about a chicken or potato salad is that it can be eaten cold. In a rush to leave the house, grab your pre-prepped container of chicken salad with lettuce or your container of potato salad as a snack. Eat it on the way, on the go. I sometimes even dip my celery in my chicken salad (so weird, I know). It also makes for a fulfilling dinner over a salad or wrapped in a cucumber or lettuce wrap. A must have prepped in the fridge.

5. Deviled Eggs or Hard Boiled Eggs

Another no brainer, but seriously you NEED these prepped and good to go in your fridge. I hated eating eggs for years. One day I sucked it up and tried them and now I make at least 7 of these a week. Perfect for protein and so easy to make and eat on the go, they are the perfect whole 30 snack to have on hand. Eat them alone or throw them over a salad.

Many people ask me whats your best advice for whole 30 and I always say be food prepped. Even if you think you won’t be hungry or will be able to stick to your meals or plan it doesn’t hurt to have something in place just in case.

The easiest excuse is “I didn’t have anything compliant, I’ll just start tomorrow”. Don’t let that happen by being food prepared. Even if you start with having just one of these things on hand. Track your cravings and see what works for you.

Happy Whole 30ing!

Spring is Here! Spring is Here!

Building Raised Garden Beds & Transplanting Your Garden Outdoors

New Raised Garden Bed

How excited are we to finally be enjoying some consistent Spring weather! I am pumped for the season and ready to go with a flourishing garden window. As I type I hear a lawn mower off in the distance, the sun is shining on my kitchen table, and I can hear faint bird chirping… Life is Good.

Over the weekend my fiance and I build a raised garden bed outback to accomadate more of my herbs and vegetables. I must say this was an easier task then I expected. We chose to use cedar for our garden bed for a few reasons. The first being it is rot resistant. The chemicals in cedar protect it against rot. Cedar is also insect repelling which you cannot go wrong with in an herb or vegetable garden! Another reason is how dense it is. Cedar holds up very well and will serve its purpose for a long time.

Just built and Callie is quite curious!

Once you figure out where you want your raised garden bed you have to take a few things into account. How high do you want your bed? How wide/deep do you want it? How long do you want it? Once you figure out your measurements you can calculate the amount of materials you need.

Before we prepped it for the Raised bed.

We decided to buy 1″ by 6″ by 8 feet cedar planks and stacked them three tall. I wanted my bed to be at least three feet deep if not more so we measured out the sides to be 3 feet 6 inches. We ended up buying 15 cedar planks for 1 bed (1 plank being $11). Our bed is 16 feet by 3 1/2 feet.

It is very easy to construct! We used small pieces of wood to nail together the three planks standing up. We did one wall at a time and then nailed them all together. We did not build a bottom as I want my herbs to root as far as they’d like.

Before adding soil.

We read a few different articles and talked to a few different gardeners on what type of soil mix to start with. We ended up throwing some leaves/sticks at the bottom (really not much) then some compost/hummus/manure on top. We mixed that in with some soil and tilled it quite a bit. Then we finished by dumping a whopping 14 bags of soil into the bed. We made sure to till it well and make sure everything was broken up and mixed well.

Only a few more bags of soil left to add!

Once we had all our soil in there we watered and watered and watered until it wasn’t bone dry anymore. This took about 10 minutes! I decided before planting to let it sit and soak overnight.

Planting Your Plants Into Your Bed

Bringing everything out to get ready!

Then it was the fun part. Over the past week I have been designing my garden based on what grows well together and sun/watering needs. I also wanted to make sure the things I had planted last year went into my new bed this year so I didn’t plant them in the same spot again this year.

Things That Tolerate A Light Frost

The last frost date for my area is May 7th, though I doubt we will see another frost. To be mindful of that I focused on getting the things out that could survive a light frost if they had to: kale, spinach, lettuce, mint, parsley, asparagus, onions, cauliflower, brussel sprouts, broccoli, dill, and garlic.

Garlic and asparagus I probably won’t see this year but they will provide for next. Everything else I had been growing strong in my garden window and it was ready to get outdoors. Here are some pictures of things once I planted them

Companions: What Pairs Well With What?

I used a few resources to figure out how I wanted to design my garden. The biggest resource I used was the Garden almanac. I learned that Cauliflower, Brussel Sprouts, and Broccoli work well together and require full sun so they are in the same bed. I paired my asparagus with my Tomatoes since they grow well together. I have plans to plant my peppers near my tomatoes as another companion. My potatoes will go with my pole beans, bush snap beans, and basil as good companions. My kale, lettuce, dill, and parsley are all together as they grow well together.

I was very cautious to not plant the same things in the same spots as last year. Making a new garden bed was perfect for this as I really just rotated what I did last year.

What About The Rest?

Now that most of my herbs and vegetables are outside my garden window has lots of space. I still have red peppers, yellow peppers, jalapenos, thyme, basil, and strawberries growing in the window. We have plans to get one more garden bed outback so I started some more seeds in my garden window. Those include: cucumber, zuchinni, squash, more dill, more peppers (currently have 3 of each kind growing), pumpkin, and pole beans. Once these are mature I’ll transplant them outback as well. Cannot wait to keep up with all the delicious growth this summer!

Anything I must add to my garden? Any questions I can answer? As always email me or contact me on Instagram: appetiteforlifee

Instant Pot For The First Time

I cannot believe it has taken me this long to buy an Instant Pot! I have heard about all of its glorious functions and have heard the comment “Omg you don’t have and Instant Pot and you love to cook?” all too much.

Now I finally got to witness all it has to offer and let me tell you three recipes in I am already in love… I highly recommend this!

The first thing I want to touch upon is overcoming the fear of the pressure cooker part. As I was buying my Instant Pot, a lady in line told me she had one but refused to use it because she didn’t know how to use the pressure cooker function. In my head I thought well it can’t be that hard!

Once I got home I thought hmm maybe I should watch a video or two just to be safe… So to save that step for you, let me explain. It is pretty easy and clear cut. First things first, you want to figure out where the float valve is and the pressure vent valve is. You will know it is SAFE to open when the float valve is down (not floating) that means the pressure is released. In order to release the pressure you must either turn your pressure valve or push it. If your float valve is up or floating that means it is still pressurized, NOT SAFE. Once I press the pressure vent valve it usually takes a few minutes for all the pressure to be released and for the metal pin and float valve to drop.

Once you feel comfortable with how it works your good to go! I was overwhelmed with recipe ideas and what I wanted to try first. I decided to try Pulled Pork for my first recipe as I was curious about trimming my 8 hour long crockpot version down to a jaw dropping 50 minutes. Shockingly it only took 50 minutes to cook with a preheat up time of about 10 minutes. The pork tasted just as good, a little bit on the drier side but I will remedy that next time I make it! Insanely quick!

One issue I ran into, and have quickly learned to fix, is when the Instant Pot tells me BURN. I have learned that this happens for a few reasons. I noticed it happens if I don’t have enough liquid in the pot, or if there is something stuck to the bottom. If this happens simply do a quick release of the pressure and let the pressure release before opening. Check to make sure nothing is sticking to the bottom. Typically the best thing to do is add more liquid. Even if you just add some water. You can always thicken up your liquid again later.

Today I made Veggie Soup that pressure cooked for all of 10 minutes. All in all, from start to finish it took me about 25 minutes to make. I honestly couldn’t believe that the potatoes would be soft enough so I actually left it in there on warm for an extra few minutes. To my surprise the potatoes were soft!

Contact me for the Recipe I used

All in all I must say I am super impressed with my Instant Pot. I am excited to use its other functions such as a rice making, steaming, and yogurt making. It’s exciting to know that I have a quick way to make meals that I wouldn’t attempt to make otherwise based on how long they take. This kitchen accessory is definitely a game changer in my book! You must check it out.

What else should I try in my Instant Pot? Tell me your ideas!!

Instant Pot Vegetable Soup

Ingredients

  • 1 zucchini chopped
  • 3 potatoes roughly chopped
  • 2 carrots peeled and chopped
  • 1 medium onion diced
  • 2 cloves garlic
  • 1 cup green beans
  • 6 cups vegetable broth
  • thyme
  • salt & pepper
  • onion powder
  • 2 tbsp olive oil

Directions

  1. First prepare all your vegetables. Set up your Instant Pot.
  2. Set your instant Pot to the saute setting. Add in your olive oil and let it warm up.
  3. Once warm, add your onion and cook for 3 or so minutes.
  4. Then add in your garlic and cook for another minute. Should smell wonderful.
  5. Mix in all your vegetables and stir well. Proceed to add your 6 cups of vegetable broth and spices. Mix well.
  6. Place your cover on and set it to pressure cook on high for 10 minutes.
  7. When finished, properly release your pressure like we talked about earlier! If your unsure watch a quick youtube video but don’t panic!
  8. Enjoy!