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We have been talking a bunch about emotional eating. Usually when this topic comes up people think ice cream and cookies and while that may be true for some it isn't for others. I put "junk food" in quotes because I want you to think outside the traditional sense. I try and think of it as anything processed. Maybe when you're stressed you overeat cheese and crackers or you dip Italian Bread in olive oil. When you are stressed or upset, what do you run to?

For me, I run to chocolate and while I know eating a piece of chocolate every once in a while isn't bad, it is not a choice that is good for me. This is a pattern I tried to change recently and I wanted to share some tips on how to adjust your behavior so rather than run to "junk food" you stop and make a different choice.

A very important part of this process is to identify the trigger. Something is giving you the feeling to run towards that junk food. I tend to recommend food journals often because they can give us so much valuable information. I also want to stress that it does not have to be a long term thing. One or two weeks of a food journal will be very helpful. I also want to add that not recording the 3 Hershey Kisses you ate is defeating the purpose. No one has to see this journal but you and like I've said in the past if at the end of the 2 weeks you want to burn the thing than by all means safely do so! Identifying the trigger is going to help you because at this point your brain is automatically identifying it and then telling your body to reach for whatever comfort food works for you. You aren't even thinking about it anymore, you are just doing it.

Next I want you to make a list of actions you can take before indulging in that comfort food.

• Drink a large glass of water
• Give a family member a hug
• Do 5 squats
• Take 3 deep breaths
  You get the idea. Write down a few that work best for you. The next time you get the urge to reach for that chocolate, or insert your version, I want you to do one of the other actions first. Notice how you feel right after you do the action. Do you see have the urge to indulge in that treat? This may take some time to sort out. Maybe after doing the 5 squats you still want chocolate but you found if you take a big drink of water you no longer need it. You are going to have to find what works best for you.

Whatever it is that you find works for you is going to have to be something that is easy. If drinking a big glass of water works best for you than you need to make sure you have water readily available.

My last little tip here is to show yourself kindness. I know I will lose a few of you here but guys your mindset really matters, even if you don't believe it yet. The way you speak to yourself will impact your journey. Talking down to yourself because you gave into the chocolate does not make you a bad person, it makes you human. So instead of the negative self talk, acknowledge it. "Yep I ate the chocolate. If felt great in the moment but the feeling didn't last. " Make a plan for next time. I need to remember to do something off my action list or I really need to remember to keep my water bottle close by.

I call this whole process we are on a journey because guys that is what it is. This is not an all or nothing lifestyle, this is just life. You are going to have ups and downs. You will have weeks without picking up chocolate and then you will give in. You are a work in progress and you need to treat yourself as such.

I want to end this with one little piece of advice I heard recently. If you spoke to someone else the way you spoke to yourself what would happen? Would it end in a pleasant conversation or would you get punched? If you answered punched than you need to reevaluate how you speak to yourself!