What is the difference between emotional hunger and physical hunger?
Emotional hunger means you turn to food either to avoid uncomfortable emotions or to heighten pleasurable ones. It means you eat based on how you feel instead of what your body needs.
Examples of emotional hunger (FEELINGS):
● Eating for comfort or out of loneliness or sadness
● Eating from boredom
● Eating to try to soothe anxious or depressed feelings
● Eating to fill an aching heart
Whereas physical hunger means you eat when your body signals to you that you are in fact, hungry. And it means that you stop eating when you are satisfied and before you are uncomfortably full.
Examples of physical hunger (SENSATIONS):
● Stomach growls and gets that hollow hungry sensation
● Body feels weak and energy goes down
● Blood sugar gets low and you feel shaky
● You feel lightheaded or faint
So what will learning to listen to my body do for me? It will free you from being a slave to food!
What that means for you is that you’ll feel more in control of your eating and less dependent on food to “help” your moods and emotions.
By listening to your physical hunger signals, you can determine how hungry or full you really are. With practice, you’ll be able to pinpoint where your body is at any given moment.
By doing so, you will train yourself to stop eating BEFORE you are too full and to not turn to food when you are not actually hungry but are in fact bored, upset, anxious or depressed.
Because everyone knows that’s a vicious cycle… so let me show you how to end that cycle and have some fun while doing it! Enter… the Hunger Game!
How do I play the Hunger Game?
Let me first clarify that I’m not talking about undergoing top-secret weapons training to learn to “kill” off your colleagues or friends… I’m talking about a simple, helpful game that you can play all by yourself even in a busy restaurant!
Here’s how you play the Hunger Game:
● See if you can be the slowest eater at the table — no one has to know you’re playing or that you’re trying to win the Hunger Game
● Periodically check in with yourself throughout your meal and honor when you’re energized and satiated by completing the meal ● Use an end-of-meal ritual, like putting your napkin over your plate or ordering hot tea and fresh fruit to symbolize completion of the meal
So what do you do now? In our health coaching practice, we help clients learn to tell the difference between emotional hunger and physical hunger. Together, we come up with a plan to help you keep identifying the difference so you can lose weight naturally and double your energy.
If you think you may be engaging in emotional eating and you don’t know how to change it, we would love to help!
Kaha Tahi Coaching
What makes you happy?
“So many things make me happy! My kids, my hubby, the rest of my family, my GOD, my Savior, my clients, my work, my life!”
What do you hope for the future?
“To help others to see their best self and to put forth the effort to make small, simple & sustainable choices for change to live that best life.”
Kaha Tahi Board Member
Your Kaha Tahi Team here to let you in on six sensuality secrets that will give you more pleasure from your food!
But first, why am I talking about eating and sensuality in the same sentence?
Aha! You have asked the right question.
Researchers have estimated that as much as 30-40% of our digestive response to a meal is due to the Cephalic Phase Digestive Response or CPDR.
So what exactly is CPDR and why is it important?
Excellent question and here’s why:
CPDR simply put means that the thought, sight and smell of food stimulates gastric secretions to prepare for the digestion of food even before you have taken your first bite and that much of the pleasure of eating is derived from this anticipation.
The way your brain works is that it must experience this pleasure and satisfaction from the thought of food even before eating in order to signal to your body to stimulate digestive juices.
BUT if you eat too fast or absentmindedly, your brain will interpret this unsatisfying experience as hunger. So even if you’ve just wolfed down a huge meal, you may still feel hungry!
So no more shoving fork-loads of unidentifiable mounds into your mouth while watching mind-numbing TV or eating yesterday’s lousy leftovers while on Facebook. The point is to give your undivided attention to the food on your plate and you will be amazed at the results!
So what will eating sensually actually do for me?
Basically, the more AWARENESS and PRESENCE you bring to each meal, the LESS you’ll need to eat. AND the less AWARENESS and PRESENCE you bring to each meal, the MORE you’ll need to eat.
If you’re so busy gobbling down chips that by the time you get to the crumbs at the bottom of the bag you can’t even remember what flavor they were, then you’re foregoing 30-40% of your digestive power, decreasing nutrient absorption and slowing down your metabolism.
Plus because of CPDR your brain still WANTS to eat because it craves the full sensual experience of eating.
So if you aren’t engaging CDPR, the brain registers HUNGER, saying “Wait! I didn’t eat! I want more!”— even if you’ve eaten an entire bag of chips!
How do I eat sensually?
1. Sight: Savor the colors of your food, the beauty of what’s come from the earth, the rain and the
2. Smell: Bring the food up to your nose as if you’ve never smelled it before and inhale.
3. Touch: What’s the texture of your food? Of your utensils? Of the napkin on your lap?
4. Environment: What environment are you creating for yourself when you eat? Candles or fluorescent light? Special china or paper plates? A crystal goblet or plastic cup?
5. Texture: Chew your food about 30 times per bite and notice the texture of the food...let yourself breathe while chewing.
6. Pamper Yourself: You may be wondering who are you to pamper yourself? And I ask you: who are you NOT to pamper yourself? So buy that special ingredient to make your meal extra tasty like truffle oil to spruce up your salad or high quality dark chocolate for dessert!
What do I do now?
Our Kaha Tahi Health Coaches help clients identify their favorite ways to implement sensual eating daily!
If you think you may be one of those people who has been shoving down food just to feel full and want to get more pleasure out of eating, then contact us (Click HERE to email us) for a FREE Discovery Session to see how we can help improve your overall health & see who would be the best match for you!
You’ve got this & we’re here to help!
Kaha Tahi means: Strength Together!
Joleen is very passionate about healing and believes it can be found in many forms. She has been a licensed massage therapist and energy worker since 1997. She went to Myotherapy massage college in Salt Lake City, Utah and specializes in Energy work, Thai massage and Prenatal massage. In the beginning, Joleen went to massage school for herself because she was looking for a healing experience and that is what she found. It has been a very fulfilling career for her. She does her best to provide a safe and unconditionally loving space for people to have a healing experience in. She offers a deep level of presence and provides exceptional bodywork in every single session no matter how many times she has worked with you. She is simply amazing
Joleen did her DONA training to become a doula in 2007. Pregnancy, birth, and babies...She loves it all! She sees the birth process as a huge opportunity for growth and healing. This is an opportunity for the moms to communicate with her body. This is not just a mother experience but a parent experience. She enjoys helping the father or partner be involved in this process. She also finds great joy in assisting mothers and fathers in having a rewarding and positive birth experience.
Joleen not only provides amazing services but loves teaching things that she is passionate about. She teaches various classes such as yoga, dance, meditation and infant massage. All of these are lovely ways to find healing.
She is married and has 3 amazing children. Her children have always been her best teachers. Joleen was born and raised in Utah and loves this incredible outdoor state.
She is always pursuing new ways to grow in everything she does. She delights in creative adventures of all kinds and varieties. In her down time she does yoga, dance, hike, art/crafts, reads, watch movies and play with her children in various ways.
Joleen is worth getting to know, regardless if her skills and services are of interest to you, she is truly a genuinely kind and caring person!
Multiple Sclerosis (MS) is an unpredictable Autoimmune condition where the immune system attacks the bodies nerves, resulting in nerve damage and disrupted communication between the brain and body. MS affects more than 2 million individuals world wide and currently has no cure.
Sarah Merrill Roberts, with MySoulsongs, and one of Kaha Tahi’s Board members, is an MS warrior who uses Yoga and meditation to combat and help herself & others find relief from life’s difficult moments. Her mission is not only to advocate for those who need support, but to help them find stress and wellness management, and provide tools for a healthier more fulfilling life. As part of this mission, Sarah participates in and helps with Walk MS.
Whether you personally know an MS Warrior or want to help support Sarah, a member of our Kaha Tahi community, we would like to extend the following opportunity for you to make a difference in the fight against MS by reading her message below and contributing to a great cause! Each $ donated makes a daily impact to the millions of lives fighting this horrible condition. Thank you in advance for your support, we appreciate you!
Step by step and dollar by dollar, Walk MS is changing lives and I am personally so thankful to all of the good people who support me & other MS Warriors; it makes a difference in our lives daily.
My passion in this, gives me a desire to make a difference too. That's why I have registered for Walk MS and why I'm asking for your support. Please consider doing one to three simple things:
-Donate to our fundraising efforts
-Join our team on the 14th of September 2019, in person or virtually, as we walk for the Northern Utah Walk MS at Lorrin Farr Park in Ogden, UT (registration opens at 9am).
-Forward this email to others open to helping us raise money to find a cure for MS and create awareness.
Our fundraising drives groundbreaking research, provides life-changing services and guarantees a supportive community for those who need it most. Together, we will help create a world free of MS.
Your support means more than you know.
Click here to visit my personal page:
Personal page link for Walk MS
Click here to view the team page for Something that Matters:
Team page link for Walk MS
Sarah Roberts and your Kaha Tahi Board
Wheatgrass is a superfood because of its powerful concentrated liquid nutrient content. What this means is that drinking just 2 ounces of wheatgrass has the same nutrient value as 5 pounds of organic raw vegetables!
It pumps your body with high doses of essential vitamins, nutrients, enzymes and antioxidants to keep you feeling your healthiest and most alive; it also detoxes your liver and blood.
A shot of wheatgrass at your local healthy juice bar or growing your own & juicing it is one of the best energy boosts you can find on the go!
So what exactly will this superfood do for me?
Well, let’s see... wheatgrass has more Vitamin A than carrots and more Vitamin C than oranges as well as all the B Vitamins and magnesium, phosphorous, potassium and sodium to name a few.
It helps to detoxify and rid the body of heavy metals and other toxins in your organs and tissue.
And because it is so high in chlorophyll, which is a highly concentrated version of the sun’s energy, it’s like injecting yourself with golden liquid sunshine, except... it’s green.
Is wheatgrass gluten-free if it’s called “wheatgrass”?
Yes it is! Because the juice is extracted from wheatgrass sprouts before the wheat seed begins to form, it is considered gluten-free*!
* Be sure your wheatgrass was produced in a gluten-free facility.
Our clients find that drinking wheatgrass a few times a week helps to:
● Cleanse your body of toxins leaving you feeling lighter and healthier
● Speeds up slow digestion
● Regulates blood sugar levels and stabilizes your energy
● Eases gastrointestinal inflammation
● Neutralizes environmental pollutants in the body
● Cleanses the body of heavy metals
● Protects from carcinogens
● Floods the body with Vitamins A, B and C
How do I get this magic superfood into my diet?
You can buy wheatgrass in either a powder or liquid form—whichever best suits your needs.
1. Local juice bars such as Jamba Juice sell it already juiced up—go for the double shot (approximately 2 oz.)
2. Buy frozen wheatgrass cubes and add two to three cubes in a blender with a splash of tangerine or orange juice. Blend until smooth.
3. Buy wheatgrass seeds from a health food store to sprout by yourself! Here’s how:
Soak your hard winter wheat seed (also called wheat berries) overnight (8 to 12 hours). Sprout the seed in a jar for the next 16 to 24 hours, rinsing the seed well three times a day. After a very short “tail” is visible, plant the seed on top of the soil. Basic potting mix or topsoil will work fine.
What do I do now?
In our health coaching practice, I help clients upgrade the level of nutrients in their diets.... and in their lifestyles!
Set up your 1-1 today and see how to add superfoods to your diet every day.
You’ve got this,
Jamie Carrier :)
Kaha Tahi Coaching
Why did you choose to get into this industry?
”I always wanted to practice psychology but knew very early on that the traditional medical model of psychology does not fit with who I am or with my life goals. The medical model focuses more on dysfunction and how to treat it, while positive psychology explores how ordinary people can become happier and more fulfilled. I found positive psychology, which is the scientific study of human flourishing and an applied approach to optimal functioning, and knew this was exactly what I was supposed to do because it sets me apart from other professional coaches, such as life coaches.”
You can find her at Unapologetically Flawsome with Brittany Pacini (https://www.facebook.com/groups/538491282989145/?ref=share)
Mindfulness allows us to use our emotions as a guide and to reclaim our power within each moment. We do not need to give in to anxiety, though we undoubtedly will from time to time. We do not need to sit in our sadness every time we feel it stirring, but we can choose to do so in order to reflect on its origins and how we want to respond. A useful practice that can help change your mindfulness practice is the simple act of “putting a period on it.*”
We know we need to accept our emotions and honor them. In so doing, we need to name those emotions and accept that they are a natural human response but impermanent. And we are told that in this mindful response to our difficult or even joyful emotions we must inquire as to their origins and let go of the need to control them. Psychologists offer multiple versions of four, five, six and ten part steps to mindfully manage our emotions in this way. I find, however, that “putting a period on it” is something I can actually remind myself of --in the moment. I am responding emotionally, after all, right? I am not always able to take the time to remember every step of the acceptance and release process but I can tell myself to “put a period on it.”
When I’m in traffic and my heart begins to race as I realize that I am definitely going to be late and should have left when I’d originally planned, or when I receive word from the mechanic that I need multiple unexpected repairs, or when I feel a family member or a friend has let me down… I can say “I am feeling _____________. I will put a period on that and move on to find my next best step.” I might have to do more reflecting later if it’s a big issue. But naming it and moving on in the moment allows me to find a solution orientation instead of just reacting or fueling my negative feelings. I see the situation for what it is. I see my objective more clearly. My heart rate begins to slow, my breath regulates, and my ability to listen, plan, & even smile can return.
The next time you feel negative emotions taking over, consider "putting a period on it.” See how it feels. You might just find that your emotional response is easier to move through than you would have thought and you can get on with your day. Period.
-Sarah Roberts: MySoulSongs 411 Yoga
*(Amara, H., 2014)
We are here to help you figure out some easy ways to combat that feeling we sometimes get when the leaves fall off the trees and the sun sets way too early and we start unpacking our winter gear in preparation for those hibernation months of winter…
But first, why are we talking about beating the winter blues?
Depending where you live—New York City versus Los Angeles—winter will either be something you dread or something that passes you by without noticing.
Sometimes even people who live in the warmer states like California experience cyclical changes that affect their moods and disposition.
The extreme form of this is called SAD or Seasonal Affective Disorder. SAD is a cyclical form of depression caused by changes in the circadian rhythm—a 24-hour cycle that regulates biochemical processes in the body.
For some people, as the hours of sunlight decrease in the fall and winter, their circadian rhythm cycle can become disrupted. The hormone melatonin and the neurotransmitter serotonin suddenly drop in the winter and this causes lethargy, depression, irritability and weight gain.
So what are our top 10 tips for beating the winter blues?
1. Take Vitamin D3
Vitamin D3 is not actually a vitamin, it’s a steroid hormone manufactured in the body from direct exposure to sunlight. Because sunlight is weak or scarce in some winters, be sure to buy Vitamin D3 supplements to make up for lost sunlight!
2. Invest in a high quality light therapy sun lamp:
Light therapy sunlamps are often household necessities in states that suffer from lack of winter sunshine like Washington. Be sure to invest in a high quality sun lamp that you can use throughout the day for 15 minutes at a time.
3. Hibernate happily:
Sometimes it’s best to surrender to winter and take up hibernation like a bear. You can watch movies you’ve always wanted to see or curl up on the couch with a good book you’ve been meaning to read or get all cozy by the fire in your favorite woolly socks.
4. Eat warm, nourishing comfort foods:
Use this time to make those rich bean soups and hearty squash and root vegetable stews that you’ve been wanting to try. It will nourish and warm your body and spirit.
5. Watch comedy shows and improve that make you laugh out loud:
Laughter is the best medicine. Download your favorite comedian and watch the show till you have a stitch in your side from laughing or put on your sexy winter boots and invite a friend out to see your favorite comedian live.
6. Layer up and go for walks outside in the cold, fresh air:
Just because it’s cold outside, it doesn’t mean you shouldn’t be outside. As long as you layer up with woolly hats, down jackets and long johns, even the snow and sleet will be your friend. Take a stroll on a freezing wintery evening and return home refreshed.
7. Spend time soaking it up in a hot tub or sauna:
There is nothing that raises your body heat quite like soaking it up in a hot tub or sauna. Just do it weekly throughout winter! You can’t go wrong.
8. Find a movement class that makes you sweat:
Getting your body moving floods you with feel-good endorphins. So find a high energy dance class like Zumba or African Dance or even belly dancing and get your groove on. Then treat yourself to a cup of hot chocolate afterwards with your new dance buddy.
9. Buy some great looking winter outfits so you don’t feel frumpy:
Take all your old, moth-eaten sweaters to Goodwill and buy yourself some sexy, head-turning winter gear like leggings and boots so you can go out and about in style.
10. Take a vacation somewhere sunny or tropical:
If the winter months are simply unbearable, there is nothing that breaks it up better than a short vacation to a sunny place like Hawaii or Mexico. It will give you the boost to get through the rest of the winter… this time with a tan!
How will I know which of these tips will work for me?
Start by picking your top three that just jump out at you. Those are the ones that obviously appeal to you the most—so that’s a great place to start!
Next, schedule a time on your calendar to actually do them starting tomorrow.
So if you picked hot tub, movement class and nourishing soup, then go out today and buy the ingredients for the soup to cook tomorrow and find a movement class you can start next week and treat yourself to your local hot tub spa on the weekend!
Once you’ve done these three keep doing them if you enjoy them or ditch them if you don’t! And then start adding more from your top 10 list until pretty soon winter will be over and you will yearn to do it all over again!
What do I do now?
If you are one of those people prone to the winter blues and you want to make sure not to fall into that rut this year, then schedule a time to chat with us about more ways to make your winter months not only bearable but pleasurable too!
We can help you come up with a plan that feels good in your bones and we can help you implement it and follow through so that you can beat the winter blues this year for real!
Over the Holiday season as life goes crazy and we are searching for the perfect gift for those around us, please remember to be Kind to all...especially yourself! We challenge you to find true enjoyment this Holiday Season. Life is meant to be lived and enjoyed, let's make that happen! You've got this! Kaha Tahi: Strength Together!