Examples of foods with 30 grams of protein:
- 100g of chicken breast
- 100g of lean beef steak
- Around 5 large eggs
- 170g of tempeh
- Scoop of whey protein
- 120g of tuna
Download free list of 44 Healthy Habits & action sheet to help you stick with them.
Healthy Habits for a Good Life
Live healthy and happy by Monika Anna
Examples of foods with 30 grams of protein:
@msmonikaanna Examples of 30 grams of protein: 100g of chicken breast 100g of lean beef steak Around 5 large eggs 170g of tempeh Scoop of whey protein 120g of tuna #protein #highproteinfoods #healthyeating #eathealthy #gymdiet
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Download free list of 44 Healthy Habits & action sheet to help you stick with them.
Do you feel like you have a never-ending battle with the scale? Tired of constant weight gain? It could be that the cause of your weight gain is emotional overeating.
Emotional eating is a complex subject, but there are key elements that are easy to spot.
Emotional overeating is a disordered eating that is characterized by the need or compulsion to eat even if you’re full.
It tends to be a reaction to negative emotions and thoughts. It’s also seen as a coping strategy for those who are under stress or who have suffered abuse. Food often provides comfort for emotional eaters. But the comfort is only temporary! Emotional overeating can sabotage your diet and weight-loss goals. It can also negatively affect your health.
Luckily, there are simple steps you can take today to stop emotional overeating.
In many cases, emotional overeating is triggered by an event, thought, or feeling. If you can figure out your triggers, then it will be easier to take control of them and stop them from encouraging you to overeat.
The most common triggers are negative emotions and stress. Other triggers can be difficult days at work, fights with your family or partner, and issues with friends or coworkers. Going to therapy may also help you deal with the triggers.
Teach your body to accept food only when you’re really hungry instead of viewing it as a constant source of comfort. This step will take time, as it is difficult to change your eating habits. However, you can take small steps to make dietary changes. Learn to listen to your body and watch for real hunger.
For example, if you find yourself overeating after a difficult meeting at work each week, try to plan ahead and try to prevent that. Try to replace it with a more positive action that also brings you comfort or reduces your stress. By creating alternative plans that don’t involve eating, you will be setting yourself up for diet success.
For example, plan a long walk or gym workout after work to de-stress. Instead of turning to the fridge and ice cream after an argument, you can watch your favorite show on TV or talk to your friends on the phone.
The key is to find other ways to deal with stress and negative emotions.
One of the main reasons many people turn to emotional overeating is because they feel like they don’t have a support network. Do you feel alone and isolated? Ask family, friends, colleagues, etc. for help. Build a strong support network around you to help you deal with negativity and stress.
Find someone you can call or visit without worrying that you’re intruding or upsetting them. Be prepared to offer them support in return. Talk to friends and family about emotional overeating and help them understand why you overeat. Discuss effective techniques to motivate you to stick to your diet and exercise plan. They can remind you of these when you need help, without judging you or being critical.
Emotional overeating doesn’t have to control your life. You can work on it and overcome it with these simple strategies.
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How to eat less without noticing:
@msmonikaanna How to eat less without noticing 😋 #healthyeatingtips #healthyeatting #eatsmart #eatinghealthy #newdiet
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Simple ways to start a food log:
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@msmonikaanna Simple ways to start a food log 🍲📝 #foodlog #caloriecounting #healthylifestyletips #healthyhabits #eatinghealthier
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Here is how not to eat:
@msmonikaanna Here is how NOT TO eat…. #eatwell #healthyeatingideas #gettingfit2023 #healthydiet #healthyeatting
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Focus on this (instead of the scales):
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@msmonikaanna Focus on this (instead of the scales) 😎 #healthylifestyle #healthymindset
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5 things to do after binge eating
How to stay full for longer
Download free tasty & healthy recipes here.
Forget low-fat foods. Many low fat foods contain more sugar than their full-fat counterparts.
Check the sugar in your sources. One single tablespoon of ketchup can contain around 5 grams of sugar.
Try replacing sugary snacks with fresh fruit.
Be careful with “healthy” snacks. There are plenty of “natural” and healthy granola and protein bars which contain lots of sugar, as much as your standard candy.
Drink more water, change your soda, sugar-laden coffees, and other beverages with a refreshing glass of water.
Fat burning workout without equipment
Remember to warm up and cool down after the workout