itsryannnicole
Binge Eating

Mastering Food Consistency: 3 Simple Steps to Make It Stick

November 30, 2021

Ryann Nicole

Hi, Iā€™m Ryann.

Your Not-So-Average Food Freedom Therapist & Virtual Coach. As a Licensed Professional Counselor (LPC), Certified Nutritionist with a BA in Psychology, and a MA in Professional Counseling, yes I do a little of the "so how does that make you feel".

But my ultimate goal is to provide you with the resources you need, in an easy-to-understand way, on healing your disordered relationship with food and your body. 

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Binge Eating

Healthy Habits

Body Image

Emotional Eating

Mental Health 

So, you’re on a quest to bring consistency into your eating habits? Fantastic, let’s make it happen! šŸŒŸ

Consistency doesn’t have to be this giant mountain to climb or an elusive dream. More often than not, struggling with being consistent is a clear sign that something isn’t quite working. So, rather than forcing yourself to adhere to the same old routine that just isn’t clicking, why not give these game-changing strategies a whirl?

1. Embrace the Power of Filling Meals

Start by committing to having at least three real meals a day. We’re talking about meals that encompass all the major food groups, prepared in a way that truly satisfies you. Here’s why this works like a charm: When your hunger is tamed and your cravings are satisfied, you’ll make more rational food choices. It’s the cornerstone of consistency.

2. Ditch the Mindlessness

Practice paying attention to what you’re eating whenever possible. When you’re fully engaged with your meal and tuned in to what you’re eating, you establish a stronger connection with your sense of fullness. It’s all about being present with your food, savoring every bite, and allowing yourself to truly experience your meal.

3. Plate It Up

Here’s a simple yet surprisingly effective tip: Put all your foods on a plate or in a bowl when you’re eating. This transforms your eating into an experience. By doing this, you amplify the pleasure you derive from your food and prevent autopilot eating. It’s about making each meal a mindful event.

So, who’s up for giving these tips a whirl this week? šŸ™‹šŸ¼ā€ā™€ļø

Remember, consistency is attainable, and it doesn’t have to be a grueling battle. It’s about making choices that work for you, nurturing a positive relationship with food, and enjoying each meal as a unique experience. Consistency doesn’t mean perfection. It’s about showing up, making an effort, and progressing steadily, even with occasional hiccups along the way. Embrace these simple steps, and you’ll find yourself on the path to consistent, enjoyable, and nourishing eating habits.


10 Things To Add To Your Coping Box 

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An emotional coping box, also known as a self-soothe or comfort box, is a personalized collection of items that can help individuals cope with difficult emotions, stress, or challenging situations. It’s a tangible and accessible resource that provides comfort and distraction during moments of distress. Here are 10 things you can consider adding to your emotional coping box:

Comfort Objects

Include items that bring you comfort, such as a soft blanket, stuffed animal, or cozy socks. These tactile objects can provide a sense of security and grounding.

Positive Affirmations

Write down or print out affirmations and positive quotes that resonate with you. Reading these affirmations can help shift your mindset and promote self-compassion.

Sensory Items

Incorporate items that engage your senses, such as scented candles, essential oils, or stress-relief lotion. Pleasant scents can have a calming effect.

Fidget Toys or Stress Balls

Include small items like stress balls, fidget spinners, or textured toys. These can serve as a physical outlet for nervous energy and help redirect focus.

Journal and Pen

Keep a journal or notebook to write down your thoughts, feelings, and reflections. Journaling can be a therapeutic way to express and process emotions.

Photographs or Mementos

Include pictures of loved ones, happy memories, or items that hold sentimental value. Visual reminders of positive experiences can bring comfort and perspective.

Guided Relaxation or Meditation Resources

Include a small audio player or device with pre-loaded guided relaxation or meditation sessions. These can help you practice mindfulness and manage stress.

Playlist of Uplifting Music

Create a playlist of music that brings you joy or relaxation. Music has the power to influence mood, and having a go-to playlist can be a quick mood booster.

List of Coping Strategies

Write down a list of healthy coping strategies that work for you. This could include deep breathing exercises, progressive muscle relaxation, or simple activities that bring you a sense of peace.

Remember, the contents of your emotional coping box should be tailored to your preferences and needs. Regularly review and update the items to ensure they remain effective for you over time. The goal is to have a readily available toolkit that supports your emotional well-being during challenging moments.

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Your Not-So-Average Food Freedom Therapist & Virtual Coach

@itsryannnicole