1 cup (120g) buckwheat flour for these amazing buckwheat protein pancakes
1 banana, chopped
1 tsp. ground cinnamon
2 scoops (60g) vanilla protein powder
1 egg
¾ cup (175ml) almond milk
1 tbsp. coconut oil
4 tbsp. raspberries, to serve
2 tbsp. Greek yogurt, to serve
1 tbsp. honey, to serve
Your Method – Buckwheat Protein Pancake Time
1.Place the buckwheat flour, banana, cinnamon, protein powder, egg and almond milk into a food processor or high-speed blender and blitz to form a smooth pancake batter.
2.Heat 1 teaspoon of coconut oil in a large skillet or frying pan, over a medium-high heat. Pour roughly 2 tablespoons of the pancake batter, per pancake, into the pan. Cook for about 2 minutes then flip and cook for a further 2 minutes on the second side. Don’t flip until you see little pockets of air. Repeat the process with the remaining pancake batter.
3.Crush the raspberries in a bowl and mix in the Greek yogurt. Stack the pancakes on a plate, layering through the raspberry yogurt.
4.Serve topped with fresh berries and a drizzle of honey.
5. Amazing buckwheat protein pancakes for health and wellness.
Emotional eating really does cause a lot of upset for many. I think the diet industry must take some of the blame for this.
Namely restrictions, daft rules and protocols, nothing in context whatsoever.
Telling you to steer clear of full fat products, putting the fear of what not up you, to stop you from enjoying all types of foods whether they be optimal or sub optimal.
Most people would associate emotional eating with eating too much. But it also covers eating too little too.
Can you relate to any of these statements?
“I have no willpower”
“hate thinking about food”
“feel ugly”
“you are so stupid”
“and greedy”
“they won’t fancy me because if I eat this, I’ll get fat and no-one will want me if I am fat”
I could give you a list bigger than the telephone book right!
Totally get you. I have battled with emotional eating too little, on and off for years.
Growing up in the late 70’s and 80’s the skinny ideal was everything and we were constantly prompted by the dogma and ideology of you are better than – if you are 8stone 7lb and 5ft 9” in height.
And we are all one size fits all.
Well, we are not!!
We. are. all. unique.
Personality
Physiology
Psychology
Personal Circumstances
Practicalities
Please, write this wee list above down and keep it to remind you that you are not something that social media (worst) a magazine or a film made up.
Getting better at preventing emotional eating means becoming more self-aware, so as you can identify whether you are actually hungry.
In my case, I was but would make up a stupid “eugh” excuse!
That if anyone picked this lovely luxurious food off the menu (full fat) they would put on a ton of weight and not be good enough for anyone. I made it third party so as I could hide it from the fact, I was talking about myself.
Have you have tried this trick of the dieters mentality mind?
Am I the only person that did that? Do let me know if you tried it.
How can you start to help your behaviour change away from emotional eating?
Well…….
I have something practical I would like to share with you from The Weight Loss Academy.
4 steps to help you begin to change your behaviour around emotional eating.
Identify if you are physically hungry. Do you feel physical hunger? Is your stomach grumbling? Are you light headed, feeling dizzy?
Give this thought a second or two. Let it land.
What is coming up for you?
If you are hungry, do not ignore it, please eat something. Have a snack, e.g. perhaps a piece of fruit. I have an apple if I feel hungry and it’s not quite dinner time.
There was a time I would just go hungry. Sad times.
2. Maybe write down some questions “how do I feel?” “what has happened to me today?”
Write down what comes into your head naturally.
Do not overthink. Explore and be curious.
Maybe there is someone you can trust to talk to. Someone who won’t judge you or give you “advice” you do not need e.g. a food pusher.
What is being felt?
Be ok with that thought.
3.Take time to find out what you really need in the moment.
When you come home, you just want to chill and eat higher energy food but, by exploring, you might find reasons behind these thoughts e.g. it may have become the new normal for you to eat energy dense foods after stressful days at work. Your body might need nourished or nurtured in some other way.
Perhaps an early night would do you better, helping you to deal better with stressful situations.
Lack of exercise? Sitting at a desk all day lowers energy. Even a walk in the fresh air will help and have a more beneficial effect on raising your energy.
4. Asking yourself “what do I need?” may make you realise that some form of external help or support is needed.
Help with your family, children, work pressures, personal struggles, personal physiology e.g. peri menopause, menopause, post menopause
Reaching out can be the first step and in changing your behaviours for good. You are acknowledging your feelings and what might be needed.
Hopefully this helps you a get a start on how to start dealing with emotional eating.
Let me know if this is helpful for you.
Linda xxx
p.s I have hundreds of other ideas and recipes to help you, rehab your nutrition, repurpose your exercise and rebuild your behaviours on the socials www.facebook.com/weightminders.club www.instagram.com/allisol
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