Personally, I have been using 100% vegan by biochem. The container is green and white. I am using this one because I am currently on a program that calls for no sugar and this is the only one I could find with no sugar in the ingredients.
HERE is an article by Bodybuilding.com that explains the differences very well and gives you an idea of what would be best for you, your body, and your schedule.
Firstly what is binge eating?
- Binge eating eating disorder is the consumption of large quantities of food in a short period of time, often when they’re not hungry. Binges can often be planned and can mean that the person involved buys special binge foods.
- Sometimes the person involved can severely cut down the amount of food they eat, which is can end up making the problem worse.
- People who binge eat tend to do thins in private, and the person doesn’t feel like they have control over their eating habits which can cause feelings of disgust or guilt after eating.
Who can be affected by binge eating?
- Anyone can be affected by binge eating!
The binge eating cycle.
- Binge eating can be used as a comfort blanket for some people, but when the person realises that they have eaten, it can come with feelings of regret and self loathing. Sometimes the worse the person feels about themselves, the more food they are likely to eat to cope.
Signs of binge eating disorder.
- Unable to stop eating or control what they’re eating.
- Eating large amounts of food quickly.
- Eating when they’re full
- Hiding food to eat in secret later.
- Eating normally around other, but eating more when they’re alone
- Eating continuously throughout the day, but not having planned meal times.
- Feeling stressed and is only relieved by eating
- Embarrassed about how much they’re eating
- Feeling numb during a binge and it seems like the person isn’t really there.
- Not feeling satisfied no matter how much they’re eating.
- Feelings of guilt, disgusted or depressed after a binge.
How to break free from a binge:
- Dieting isn’t the answer - Sometimes diets are the reason you have started to binge in the first place, for example you do diets like low carb, low fat and numerous others, you don’t need to do that, diets aren’t the answers, so don’t look for it.
- Don’t think about the foods you should limit - for example, I love chocolate, but it isn’t something I eat every day, instead of thinking I better not eat ice cream every day, focus on the foods you should be eating every day, so fruits and vegetables. The reason I say this is because if you focus on the foods you should be eating, you want it more. There is nothing wrong with having ice cream once in a while, it’s about getting a healthy balance and having things in moderation.
- Stay off the scale - Many people who battle with binge eating, tend to weigh themselves a lot, remember that the number on that scale does not weigh how beautiful you are, the number on that scare doesn’t not really tell you what is going on with your body.
- Celebrate your victories - If you have binged in a day, celebrate, that doesn’t mean you have to have a bar of chocolate, say to yourself I can do this. If you do slip up, that’s okay, slip ups are totally okay, it’s about how you get back up and move on from it. Tomorrow is a brand new day.
- Manage stress - One of the most important aspects of controlling your binge eating is finding other ways to cope with the stress, apart from eating. This might include things like exercising, mediation, or simple breathing exercises.
- Eat 3 meals a day plus some healthy snacks - Make sure you eat breakfast, it jump starts your metabolism in the morning, just make sure you have balanced meals. Make a schedule for when your meal times are going to be, skipping meals can lead to binges later on in the day.
- Try to avoid temptation - You’re more likely to over eat if you have junk food, desserts or other unhealthy snacks in the house, keep that temptation away from you.
- Exercising - Not only will exercise really help you to lose weight in a healthy way, but it will also help to lift depression and improve overall health and reduce stress. The other added bonus is it get the endorphins going too to make you feel better about yourself!
- Fight boredom - instead of snacking when you’re bored, try to distract yourself, go for a walk, read a book, take up a hobby that you enjoy so maybe photography, painting, writing, anything!
- Get enough sleep - If you haven’t had enough sleep you’re likely to want to eat more to give you more energy, take a nap instead, or try to go to bed earlier.
- Listen to your body - Learn to find the different between physical hunger and emotional hunger, if you ate recently and don’t have a rumbling stomach, you’re probably not hungry. Drink some water, it might be that your body is trying to tell you you need to drink.
- Try a food diary - Write down what you’re eating, how much, and how you’re feeling when you eat, you will then you will be able to look at how your moods affect what you eat, and your eating habits.
- Identify high risk situations - Binge eating can be caused when you’re in a situation that causes you distress but also makes you feel like you need comfort from food. This could be going out for a meal, there is nothing wrong with having a treat once in a while, but maybe if you’re having a dessert, instead look at having a lighter version.
How to react after a binge:
- Reflect after the binge - Instead of punishing yourself or feeling like you’re a bad person, take some time on what caused you to binge in the first place. Once you feel back in control write down what you’ve realised about your binge, and write it all down in a journal or food diary. Ask yourself questions like what were you feeling before the binge? Were you stressed out or bored? If so how can you manage your stress and boredom better. What had you eaten before the binge? Had you been hungry for a while or just bored. If you were hungry recognise when you’re hungry and to have a healthy meal or snack. If you’re bored then change up your food a bit more.
- Return to your normal routine - Don’t try to cut the amount you eat or spend hours in the gym, stick to making healthy choices, drink your water, if you’re hungry eat something, and don’t say those infamous words, “I’ve been bad, but I’ll be good for he next week” make healthy choices and if you want a cookie, have a cookie, but it’s about moderation.
You can do this
Hip flexibility is something that is so important but yet so overlooked in our daily lives. Our daily routines can create a lot of tension in our hip joints without us even realising it.
Therefore, today’s practice is a very yin style of practice, that can help to gradually open up our hips, gain greater range of motion, and help to prevent injuries!