Binge Eating Blog - Recovery and Food Freedom Secrets w/ Eugenia Nikiforow
23
blog,paged,paged-13,ajax_fade,page_not_loaded,,select-child-theme-ver-1.0.0,select-theme-ver-3.6,wpb-js-composer js-comp-ver-6.4.1,vc_responsive
Healthy Vegan Pancakes

Easy Healthy Vegan Protein Pancakes Recipe

How To Make Vegan Protein Pancakes

I have been wanting to share more recipes with you for a while, but just haven’t got around it. Luckily, a dear and very close friend of mine Emma Jessop is a foodie and a great cook. When I saw her recipes and food pictures, I couldn’t resist to ask if I could share it on my page. So, here we go. Everyone please thank Emma for this amazing Easy Healthy Vegan Protein Pancakes Recipe.

 

Now, some of you might ask yourself – is Eugenia vegan? Does she promote vegan diet?

I thought I will take that question from you and answer it for you 🙂

 

Those of you who follow me know that I don’t promote any particular diet as I believe that we are all unique individuals and our diet should be as individual as our bodies. I don’t think there is one particular diet that works for everyone and it can change through our life anyway. Our needs and our taste changes, so why not just stay flexible. By saying that, I absolutely respect who commit to a vegan diet because of their beliefs and for moral purposes.

 

However, I do love vegan food and admire people who are able to create meals from scratch using spices, herbs and other ingredients that are not pre-made. I’ve tried one of the best dishes I have ever eaten and they were vegan. If I had my own chef, I would ask them to cook vegan for me, just because I love the flavours, but I don’t have one, so here we go.

 

I am sharing this recipe with you because I believe they just taste and look amazing and I hope you enjoy these.

Vegan protein pancakes easy and fast

 

Healthy Vegan Protein Pancakes:

 

What I love about these vegan protein pancakes is that they are sugar free and are great source of protein. What a great start in the day.

You don’t need to be vegan to eat these. Sometimes, all we need to do is just to be more open minded and try something new.

 

Makes 6 -8 medium pancakes

 

Ingredients:

 

  • 1 cup oat flour
  • 1 40g scoop plant-based protein powder (recommend chocolate!)
  • 1 dsp baking powder
  • 1 dsp chia seeds
  • 1 dsp ground flax/linseed meal
  • 1 ÂĽ cups plant milk (add ÂĽ more if mixture is too thick)
  • 1 ripe banana
  • 1 tsp vanilla essence
  • 1 tsp cinnamon

 

Instructions:

 

  1. Mix all dry ingredients in a medium bowl
  2. Mash banana then add milk and vanilla and mix together
  3. Combine wet ingredients into the dry mixture until smooth
  4. Let mixture sit for 5-10 minutes, This allows the baking powder to do its thing so the pancakes are light and fluffy

 

Cooking:

  1. Pan fry on low-medium heat until golden brown. Approx 5 minutes each side. Flip when the surface starts to bubble.
  2. Can be cooked without oil in a good non-stick pan

Here is the non-stick electric pan that was used for these pancakes. They are incredibly fast and make cooking so much easier.

This is how we make vegan pancakes without using oil.

 

Enjoy the pancakes with the following toppings ideas:

Mixed berries, banana, kiwifruit, mandarin, coconut yoghurt

Binge Eating is often triggered by dieting

The Hidden Reasons For Binge Eating + Stop it for good.

Why you are binge eating and how to stop!

 

We often try so much to stop binge eating, we try new diets, go to nutritionists and often it doesn’t work and then we get to a point where we wonder: Why am I binge eating? As a consequence, we start questioning our own will-power and discipline. The truth is, binge eating is not about will-power, it is more than that. It is about what triggers binge eating and how we respond to those triggers.

 

If you suffer from binge eating disorder, you might feel similar to the way I felt. I was truly ashamed of what I did and never talked about it until I decided that I needed help. You can read my personal story and how I overcame it in this blog post.

 

Feeling guilty and ashamed is often part of it.

When I think about my binge eating episodes, it always came with a whole number of emotions and feelings. It often started with excitement. I couldn’t wait to eat all the yummy food I bought. Then it continued with feeling sick as I was eating all the food and ended up with shame and guilt about what I had done AGAIN.

 

After every binge eating episode we often feel guilty about the amount of food we had.

Every time I would say to myself that it is the last time and I would never do it again. However, it didn’t last long and I was craving more caramel slice, more chocolate and more fudge (yap, those were my favourite foods to binge on – oh and bread.)

 

Binge Eating is another form of eating disorder

At that time I didn’t realise what binge eating was. But basically it is an eating disorder where we frequently eat large amounts of food while feeling powerless to stop and extremely distressed during or after eating. In most cases you will find yourself being full and still not being able to stop. Often you might even not register that you are eating. It is like a tunnel vision – like a numbing process. Only when you finished all the food you had available, you might stop and realise what just happened.

 

If you are like me, you probably have tried to tell yourself: “I just need to go on a diet, eat well, exercise more and I will be fine. I just need to have stronger will-power.”

 

Knowing your binge eating triggers puts you in your drivers seat again

Dieting and restricting is, however, one of the triggers for binge eating. So every time you go on a diet, you set up a bomb for the next binge episode. We might have good intentions, but unknowingly to us, we are the creators of the binge and restrict cycle.

 

The main triggers for binge eating are the following reasons.

  1. Dieting and restricting

  2. Inconsistent or not enough meals

  3. Imbalance in your blood sugar

  4. Habits and Patterns

  5. Beliefs and negative thoughts

  6. Emotions

 

To find out which one applies to you and what you need to do to end the binge eating cycle and create a healthy mindset around food again, please download the free workbook. I have worked with hundreds of people and now understand the hidden triggers for binge eating. The good news is, when we address those hidden and real reasons, binge eating disappears and you won’t even notice when it happened. No will-power or strong mindset required.

Eat when bored Stop Binge eating and emotional eating

Hidden reasons for binge eating revealed

6 KEY STEPS TO
END BINGE EATING CYCLE &
RELEASE EMOTIONAL WEIGHT

Regain power over food!

 

Binge eating and emotional eating is not a food problem, it is an emotional problem.

 

We can’t rely on will-power to stop binge eating. In this e-book I am addressing the underlying reasons why we use food as a drug and what our body is trying to tell us.

 

This will surprise you now, but binge eating is not a problem, it is a solution. It is a solution to a problem you haven’t addressed yet. It is a sign that there is something in your life that is not serving you. Mindfulness is a great tool to identify your emotions without using food as a crutch. Numbing our emotions won’t make them go away, they will manifest themselves in other illnesses.

 

Binge Eating is a learned coping mechanism

Some time along the way you have picked up a coping mechanism that was serving you at that time. It was your way to find safety and comfort. And the beauty of this is that you can learn a new way of managing what ever is going on for you- but in a more powerful way.

 

Depending on your trigger, you can now create a plan what you can do instead. Let’s say if stress is your major trigger and every time you feel stressed, you want to eat. Follow the following steps to learn to create a plan of action:

 

4. Steps to stop binge eating

  1. Identify your emotion: stress
  2. Create awareness of your coping mechanism: eating lollies
  3. Understand why you want to eat: relax and comfort
  4. Think about other ways to find relaxation and comfort: Deep belly breathing, walk, talk to a friend, move your body, have a hot bath, go for a run, hug a loved one, rest.

 

In the video below I am going more in-depth into these triggers. Watch the full video to identify what your real reasons are for binge eating and emotional eating.

Download the workbook mentioned in the video HERE

To figure out your reasons for binge eating and finally find peace and control over food again, join me for my upcoming online Food Freedom Program – Free yourself from Binge Eating and Emotional Eating. Click HERE to find out more. 

 

 

At the end of the course you will know powerful tools to ease your binge eating urges, know how to manage stress and strong emotions without food and feel empowered and in control to get back into food and body freedom. 

Eating Healthy- What to eat, how much to eat and stick to diet plans

Eating Healthy: What To Eat, How Much To Eat and Stick To a Healthy Diet

Eating Healthy can be very confusing and feel like hard work. In fact, often I hear clients telling me how overwhelming it can be. There are so many rules, diets and people out there who promote different ideas about what eating healthy could mean and they all seem to make sense in one way or the other.

 

Maybe you even feel like you have tried so many diets and nothing seems to work. If that is the case, I would like to ask you this:

 

Have you tried to listen to the one person you might have not listened for a while? YOURSELF?

 

So many are scared of the idea to listen to themselves. They are scared to make a mistake and then get sick, gain weight or eat more than they need to. Well, these are the fears I hear from clients on a regular basis. Maybe you can relate to it too.

 

By giving you these examples, I hope to give you a perspective why your body is smart and you just have forgotten about it:

 

  • Your heart beats over 100,000 times a day without your even having to think about it.

  • It pumps over 6,000 quarts of blood a day through a net- work of blood vessels that, if you were to put them end to end, would go over 60,000 miles.

  • You’ve got a set of eyes that instantly make over 10 million different color distinctions.

  • You’ve got muscles that if they were to work together and pull in one direction, would equal 25 tons of pulling power.

 

Believe me there is more, but I will stop there.

 

So, what am I trying to say? I am trying to say that our body is amazing and all we need to do is to trust and listen. Unfortunately, the more we listen to other people, the less we trust our own intuition and our own abilities to listen to our body which communicates to us at all times. It is telling us when to eat, how much to eat, when to stop eating and even what we need to eat. It actually even know what eating healthy would look like.

 

But I know that most people don’t even know where to start with listing to their bodies and how to do it. That’s why I have created a two video series on what to eat, how much to eat so that you don’t need to count any calories and enjoy eating healthy without restricting foods you love.

If you would like to have more guidelines and learn about how to listen to your your body and what it actually means, I have created a video for it  HERE. I have also found a great article on How to Eating Mindfully on Mindful.org. Here it is, enjoy! 

Now where you know what healthy eating means and how it works, of course I want you to also stick to your new healthy diet plans.

When working with clients, I have identified that there are 5 common mistakes that people do when creating healthy eating habits.

 

MAIN PRINCIPLE WE NEED TO UNDERSTAND

If you have a false strategic principle, it will cause you to take actions that consistently produce a result other than the one you desire.

 

HOW TO ACHIEVE HEALTHY EATING GOALS?
STRATEGIC PRINCIPLES -> ACTIONS -> RESULTS 

 

Ultimately, the factors that influence your health and vitality most are your decisions. These decisions are shaped by your philosophy toward health, i.e., your strategic principles, beliefs, rules, etc. The challenge is that the strategic principles and beliefs that the majority of the people in our society hold to be true, consistently produce ill health, low energy, and disease. Following these principles is a recipe for disaster.

 

Watch the video on how to avoid the top 5 mistakes when eating healthy so that you can create a strategic plans for results you are looking for: health, vitality, energy, body you love and desire.

Learn a way of eating that is healthful, satisfying and slimming—an eating plan that you can easily follow for the rest of your life!

 

The balanced diet –

The key to stop binge eating and dieting

 

By following the recipes and meal suggestions you will be able to stabilise your blood sugar, so that your body can start releasing body fat and stop craving sweets and carbs. You will find yourself having more energy and experience more vibrancy.

CREATE THE HEALTH, ENERGY, AND VITALITY YOU DESERVE.

Eating Healthy - Balanced Diet

In this book I cover: 

WHY THE BALANCED DIET

FIRST STEPS TO START WITH

GUIDELINES FOR A BALANCED DIET

WHEN TO EAT

HOW MUCH TO EAT

MINDFUL EATING

SHOPPING LIST

MEAL SUGGESTIONS

RECIPES

 

More info here
Heal Emotional Eating with Mindfulness

Overcome emotional eating with mindfulness.

Emotional eating is exactly what the word says: It is an emotional issue and not a food issue. Mindfulness can help to identify the emotional needs and the underlying pain to overcome emotional eating and binge eating.

 

In the world where true feelings and emotions are not always welcomed, we can feel like we should always be ok, smiling and be bubbly. When we get asked how we are, we often respond without even thinking: “I am good, thank. How are you.” This answer doesn’t leave much space for true feelings.

 

“I’d rather be honest and authentic and disappoint some people than to exhaust myself trying to keep up the façade of perfection.” ~Crystal Paine

 

As soon as we start numbing our emotions, we not only numb the uncomfortable feelings such as anger, sadness and frustration, but also happiness and excitement. Numbing our feelings is not Regional Anesthesia, it is all over. It spreads through our entire system until loss of sensation is achieved.

 

The lack of ability to manage our emotions comes with big side effects. For some people it is binge eating, emotional eating, binge drinking and for others it is heavy drugs, sex addiction, porn addiction or other self medicating substances.

And strangely enough, when binge eating takes over our life and starts affecting our weight, mental and physical health, we are looking for a nutritionist who can help us to lose weight quickly with the perfect diet plan. How bizarre. We are not looking at the reason why we gained weight in the first place. Track back to where it started weight gain -> binge eating -> dieting and restricting -> emotional eating -> comfort eating -> feeling stressed and overwhelmed.

 

To heal binge eating we need to learn to feel. Feeling and healing. We need to address the underlying cause for all of it.

In this video I am sharing with you how to use mindfulness techniques to manage our emotions and feelings without feeling overwhelmed by them so that we can finally stop binge eating.

In this FREE e-book 6 steps to overcome emotional eating and binge eating I am sharing with you the core areas that might be triggering your binge eating episodes and what you can do about it.

Eat when bored Stop Binge eating and emotional eating

6 KEY STEPS TO

END BINGE EATING CYCLE &
RELEASE EMOTIONAL WEIGHT

Regain power over food!  

 

Binge eating and emotional eating is not a food problem, it is an emotional problem.

 

We can’t rely on will-power to stop binge eating. In this e-book I am addressing the underlying reasons why we use food as a drug and what our body is trying to tell us.

This is video Nr. 3 of a three video series about how emotions, mood and feeling affect each other and how to learn to manage our emotions and feelings to overcome binge eating and emotional eating.

 

If you missed the other two videos, here there are again.

I want to tell you this – you are not alone. Way too many people suffer and they suffer in silence. I have made it my mission to help women to end their war with food, their body and ultimately themselves.

 

If you have struggled with weight, body image, confidence and an unhealthy relationship with food and yourself for far too long and are ready to let it go, book your FREE Food Freedom Breakthrough Call with me HERE.

How to stop binge eating and craving food when stressed and overwhelmed?

Do you tend to binge eat and crave food when stressed and overwhelmed? Binge eating and emotional eating is not to take lightly. We all crave food from time to time and even find ourselves overeat on rare occasion, and it is ok. But when it starts affecting our life, our health, our weight and our emotional state, then it is time to look into deeper. 

 

There are different reasons why someone might be binge eating. Some of them are having not enough food throughout the day, restrictions and dieting. We might lack nutrients or numbing and avoiding certain feelings or being bored and not feeling fulfilled in life. Sometimes binge eating might come from not being happy with own body.

 

In this FREE e-book 6 steps to overcome emotional eating and binge eating I am sharing with you the core areas that might be triggering your binge eating episodes and what you can do about it.

Eat when bored Stop Binge eating and emotional eating

6 KEY STEPS TO

END BINGE EATING CYCLE &
RELEASE EMOTIONAL WEIGHT

Regain power over food!  

 

Binge eating and emotional eating is not a food problem, it is an emotional problem.

 

We can’t rely on will-power to stop binge eating. In this e-book I am addressing the underlying reasons why we use food as a drug and what our body is trying to tell us.

We all have different coping mechanisms how we deal with stress. Some of us binge on food, others use drugs, alcohol, or other substances to self medicate. It doesn’t matter what we choose, it all comes down to increasing dopamine, the feel good hormone.

 

If you are the binger then I know how you feel. I used to be one. Thank god, I could overcome it and stop doing it.

 

A binge urge or food craving are such a strong urge and there is almost nothing else you can think about until you give in. The thing is, it might feel good for a moment, but then all those bad feelings start creeping in – guilt, shame, disappointment and feeling of failure.

 

But I have good news for you. It is possible to stop the craving and the binge. Yes, it might not work immediately, but it should ease the intensity and the frequency. In order to stop binge eating completely, I suggest to use the above e-book to identify why you binge so you can address the underlying reason. And if you would like to have some assistance, I am here to support you. Just contact me HERE.

 

You know that food is not a solution, but the question is how to stop craving food and stop binge eating?
In this video I am going through 7 steps to ease the binge urge and to stop craving food.

I want to tell you this – you are not alone. Way too many people suffer and they suffer in silence.I want to make an end to it and have created a 6 weeks group course: Unrestricted and Free – End Binge Eating and Emotional Eating.

 

If you have struggled with weight, body image, confidence and an unhealthy relationship with food and yourself for far too long then this course is for you.

 

Free yourself from your Battle with Food and Body

 

More info HERE. 

Are you ready to end the vicious diet cycle and end your war with Food and Body?
Registrations are open now. Applications until 25 May.

Numbing our emotions by binge eating on food won’t make them disappear.

Binge eating on food when feeling sad or disappointed seems to be an obvious thing to do to comfort ourselves and yet, it makes it only worse.

 

“Don’t forget you’re human. It’s okay to have a meltdown, just don’t unpack and live there. Cry it out and then refocus on where you are headed.” – Unknown (found on Tiny Buddha)

 

We all do it! We all eat emotionally or even binge eat from time to time. And it is ok. But when it starts affecting our life, mental and physical health – then it might be time to look into this issue deeper.

 

We tend to judge emotions and feelings and describe them as bad or good. We all want happiness and don’t want to feel sad or angry.

 

Anger seems to be the bad guy when it comes to feelings. As children we get told not to be angry, we get told off for crying and get send to our room to sort ourselves out.

 

“Come back, when you are normal again.”

 

Emotions are part of us. This is what makes us human. But we often grow up without having learned how to feel emotions and how to manage them. We get a lolly or an ice cream when we are sad and learn that food makes us feel good and it is an easy way to get that “happy” feeling.

 

So, now we are older, we use the same coping mechanism we learned as a child.

 

Eating when an emotion comes up and we don’t know how to manage it. So, it is “easer” to suppress or to numb it.

 

Different people use different tools – it can be food, excessive TV, gambling, alcohol, drugs, pornography, sex or social media and phone addiction these days.

 

But to keep things easier – I will keep referring to food.

 

However, it doesn’t matter what we choose, it all comes down to increasing dopamine when we feel low and numbing emotions that we don’t want to feel.

 

In the moment we are overwhelmed with an emotion or a feeling, our body goes into a fight and flight mode. Cortisol levels and adrenalin goes up and all rational thinking gets shut down. It is a reaction that is necessary for survival and we needed when we were running away from the tiger. And it is still working in the same way these days.

 

So, when we feel angry, frustrated, sad, disappointed and feel overwhelmed with this feeling, we go to the old coping mechanism that we have used to deal with it – binge eating. Food – lots of food. It is almost like a tunnel vision. Everything becomes blurry and you are like on an autopilot.  It goes down the throat without even tasking it or noticing it. Most of the time until nothing is left and your body has come down from the adrenalin rush.

 

And all you can think of – what have I done. Not again.

 

A binge is followed by more emotions and feelings – this time it is guilt, shame, a sense of failure and even fear. Fear that we don’t have it under control, that it takes over us and is controlling our life. Fear that it will never stop.

 

This shows very clearly that eating our emotions and using food for comfort is not going to make them go away. It makes it all worse. It is time to address the actual reason.

 

It can be very scary. I have been there and know how it feels. You can read my story HERE and also how I overcame binge eating. You might have been doing it for so long, that it is all you know and you don’t even know how your life would look like without binging.

 

Let me ask you this:
If you choose fear and stay where you are right now
What is it costing you now to stay where you are?
What is your life going to look like if you keep doing what you are doing?

 

If your future doesn’t look like you want it to be if you keep going the way you are now, then it is time to make the changes.

 

We need to stop avoiding our feelings and emotions and learn to manage them. We need stop judging them as bad and good and see it as part of our life, as part of who we are – HUMANS. We need to look at the underlying pain and what your body, mind, soul and heart are looking for. It is your body’s way to talk to you.

 

My tip to get started is, take a piece of paper and a pen and write down some notes to the following questions – What you are afraid of feeling.
What are you scared off?

 

Write down as much as you can. This will give you an insight into what you are trying to avoid or numb.

 

In the next two videos I am going to give you the exact tools how to manage emotions and stress without using food as a drug. Sign up to my YouTube channel HERE and get notified when the next video comes out.

 

To overcome binge eating and emotional eating we need to address the core issue of this problem. It is not a food problem, believe me. It goes much deeper than that!

 

In this FREE e-book 6 steps to overcome emotional eating and binge eating I am sharing with you the core areas that might be triggering your binge eating episodes.

Eat when bored Stop Binge eating and emotional eating

6 KEY STEPS TO

END BINGE EATING CYCLE &
RELEASE EMOTIONAL WEIGHT

Regain power over food!  

 

Binge eating and emotional eating is not a food problem, it is an emotional problem.

 

We can’t rely on will-power to stop binge eating. In this e-book I am addressing the underlying reasons why we use food as a drug and what our body is trying to tell us.

I want to tell you this – you are not alone. Way too many people suffer and they suffer in silence.

 

I want to make an end to it and have created a 6 weeks group course: Unrestricted and Free – End Binge Eating and Emotional Eating.

 

If you have struggled with weight, body image, confidence and an unhealthy relationship with food and yourself for far too long then this course is for you.

Emotional eating and binge eating

Free yourself from your

Battle with Food and Body

 

Are you ready to end the vicious diet cycle and end your war with Food and Body?
Registrations are open now. Applications until 25 May.

 

More info HERE.