I really appreciated a 2014 blog post by Guy Winch (a Ph.D. graduate and licensed psychologist) that helps people figure out what is causing their bad mood. Bad moods are apparently commonly related to one of these 10 causes: Guilt, Small rejections, Outstanding tasks, Brooding, Low self-esteem, Fearing failure, Feeling disconnected, Unexpected disruptions out of your control, Hunger and Exhaustion. Knowing what is causing a bad mood can make it easier and faster to get out of it.
Knowing the reason is of course only the beginning, and the next step can be easier or more challenging. Some of the ideas for dealing with guilt, hunger, exhaustion and low self-esteem seemed to me to be in the 'easier' category:
1. Guilt - take some time to think of a way to apologise in a really meaningful way; and then do the apology well.
2. Hunger - have a snack (a healthy snack would make sense, otherwise weight gain or health issues could impact self-esteem one day)
3. Exhaustion - Rest. If needed, rid your life of some responsibilities to get the rest you need. The trick is of course to do this without feeling guilty; but guilt has been covered already. Rest and sleep are absolutely essential to good health, good mood and creativity.
4. Low self-esteem - Think of it as a low self-esteem day; just like a bad hair day. And when you notice low self esteem creeping into your day, do something you are good at. Do it whenever you can fit it in that day. It can be something that takes an hour or more, like a work-out (which also releases those feel-good endorphins), or something that takes only minutes, like changing into clothes that you feel good in, or making a phone call to organise to attend something you'll look forward to, or speak to someone who truly appreciates you and makes you feel good about who you are.
Being constantly in a bad mood may be a reason to seek help from a GP, psychologist, psychiatrist or a natural therapist. A good book written by someone qualified or experienced on the topic, trying natural or other therapies, a change to your diet, or a change to other parts of your lifestyle may equally be helpful. Some of the options may not be accessible right away if they cost significant ongoing money or are time-consuming. That is why any useful free advice on the internet can be valuable; and that blog really seems to be one of those gems.
Some of the common reasons for a bad mood may be harder to deal with. But if you find yourself in a bad mood, it may be worth reflecting if guilt, hunger, exhaustion, or low self-esteem may be the reason, and knowing there can be some simple ways to deal with these. It may just lift a weight off your shoulders.
For more information on natural ways to deal with bad mood, visit my free eBook site at http://www.rejuvenation-business.com
Reaching 40 or 50 can attract a lot of jokes. Have you heard: "So you've figured out that time is a great healer and a not-so-hot beautician", or "you finally got your head together, and your body has other ideas"?
When I hear jokes like that, I realise that what I see in the mirror makes a big difference to me. If I see glowing skin, I am amazed at how automatically energised and revitalised I feel. Whilst good skin care is a place to start, have you tried that yourself and realised that a bad night's sleep, or an ice cream binge has more impact on your skin than how you cleanse and moisturise? There does seem to be more to glowing skin than good skin care.
A challenge when approaching these age groups is that many still have a mortgage and work fulltime. Devoting time for self-care and experimenting with skin-ageing prevention routines can be difficult, and if kids are in the home, time may be even more stretched. Self-care and anti-ageing care really is about experimenting, because it is unclear what works and who is correct. When I make that statement I think of scientists, commercial companies and bloggers alike. I make no distinction between these groups, since anyone's teachings and key messages can be misguided, or correct, in my experience. Plus people are unique so nothing works for everyone in any case.
What you eat is probably very important for glowing skin; that seems intuitive. The Austin Dermatology Journal had a good article on this topic in its 2 October 2014 issue. It concludes "... alterations in gut functions are starting to be recognized... Understanding the interplay between this gut-skin axis for cutaneous diseases may serve as a new avenue for developing novel therapeutic strategies". This means they vaguely conclude that the condition of the skin depends on how well the gut functions.
The link between good sleep and glowing skin also seems intuitive. The Huffington Post had an article on that topic on 25 July 2013: "Sleep Deprivation Linked To Aging Skin, Study Suggests".
Perhaps because scientists have not proven these relationships statistically and conclusively, doctors and governments put less than emphasis on these than they probably should. So it is up to each of us to find time to read, and try-try again, to find nourishing, healing skin care, and also to find solutions to improve sleep and gut health. Exercise, eating fermented foods, essential oils, supplements and other natural and synthetic options are out there. It takes some devotion to yourself to get out there and find what works. Isn't glowing skin worth it?
For more information on glowing skin, visit my free eBook site
This is a reprint of my article published on Ezine at http://EzineArticles.com/9353799
I read an article at the tea shop a few weekends ago: "Workers report increased stress". The story was in one of the major Australian newspapers on 5 March 2016, and went on to say that corporate psychologists have warned stress-related absence from work is on the rise.
The common saying, "work is not a party" comes to mind. It is no secret that many are exhausted or feel emotionally abused during their day at work. It may be helpful to undergo a sea-change and leave a job in some cases. But when the thought of doing that causes more stress than staying in your job, it may not be the right time for such drastic solutions. This article reminded me that it is important to re-energise and refresh at home, using any simple, effective and affordable methods available.
Aromatherapy for relaxation at home can cost pennies, and can be a simple, effective option. Essential oils embody the regenerating and protective properties of plants. The power of a few drops of the correct therapeutic essential oils in a warm bath can work wonders within minutes. The molecules in essential oils are small and fat-soluble; many of them easily penetrate the skin. These properties also allow them to get inside the cells of the body, even if cell walls have hardened because of disease. Essential oils have the potential to affect every cell of the body within twenty minutes, and then get treated like any other nutrients in the cells. A bath allows aromatherapy for relaxation to work on the body and mind by two different routes: the oils sit on the skin, and the aroma is also inhaled as you breathe in the steam from the bath.
Aromatherapy for relaxation can also work just by placing the correct therapeutic essential oils on a cotton ball and leaving it nearby during a nap or while reading a book. Inhalation of the aromas this way can be just as powerful, and is an even simpler option for home.
Essential oils are powerful anti-oxidants. Some can support the liver in detoxifying the blood. Some contain sesquiterpene molecules, which are known to be able to interact with brain cells (these essential oils pass through the blood-brain barrier). Even those essential oils that can't cross the blood-brain barrier can still affect the brain through the sense of smell. Odours and emotions are processed in similar pathways in the brain, in an area called the "limbic system". Favourite smells are worth a try. If aromatherapy for relaxation helps you to unlock and release emotional trauma after a day at work, these pennies will be well spent.
For more information on aromatherapy for relaxation, visit my free eBook site
This is a reprint of my article published on Ezine: http://EzineArticles.com/9353817
Lack of sleep not only makes it hard to get through a day of work or socialising, but can have negative impacts on your health.
Some sleep expert advice can be found easily with Google searches. It generally teaches that sleep is not just about night time. How you spend your day is as important, such as limiting the caffeine you drink, drinking water, how much daylight you expose yourself to, how much stress you have through the day, exercise levels, and other factors. Basic advice also includes having a dark and quiet bedroom, and using background white-noise.
One important source of advice may be a GP. But it can be confusing to know what sleep expert advice to follow. For those who are quick to treat sleep issues with pharmaceutical solutions, a range of medicines can be prescribed. Unfortunately my personal experience was frustrating. Sleep tablets have no other use, so unused packs end up in the bin, money wasted. I tossed out several packs of partly used sleep medicines because they didn't work, made me feel too groggy in the morning to take care of my kid, or I got side effects.
GPs, pharmacists, natural practitioners and nutritionists can be a good source of sleep expert advice on how to use natural products. Otherwise basic literature research skills, the local health food store, the internet (but use basic literature research skills to double check information you find) and family and friends can all be helpful.
Pharmaceutical medicines and natural products typically all have benefits, and also adverse risks. So it is important to read the labelling on all products and to seek advice about how to use the different products safely. Especially if you plan to take both pharmaceutical medicines and natural products, it is important to ask both the GP and the pharmacists about how these mix together (there can be interactions). Pharmacists are the experts in interactions between medicines and natural remedies in my experience. It can also help to ask what to expect over time. Some sleep treatments lose some of their effect over time.
Getting advice from many sources can be helpful. Everyone is unique, and often it takes a few solutions to finally sleep better.
I would be interested to hear who gives you the best sleep expert advice in your life? Do you sleep really well, what sleep aids work for you?
For more sleep expert advice on natural sleep aids, visit my free eBook site
This is a reprint of my article published on Ezine: http://EzineArticles.com/9339666Free Picture: ID 260693© Marilyn Barbone | Dreamstime Stock Photos
If you have feelings of worry, nervousness, or unease about something, or feel a strong desire to do something or for something to happen, you probably already know that this is the definition of anxiety. Questions that are important to ask are: How serious is it? And, what is the best thing to do to calm anxiety symptoms, for you?
By asking yourself important questions, you are starting a meaningful conversation with yourself, and setting yourself up to be your own best coach to calm anxiety symptoms. Advice is great, but anxiety can spiral into worse mental states, and everyone is unique, so getting advice from many sources can be a way to find ways to calm anxiety symptoms that are most correct for you.
One important source of advice is a general practitioner. For those who are quick to treat health issues with pharmaceutical solutions, a range of medicines can be prescribed. It is important to let your GP know if you are willing to spend money out of your own pocket, since the Pharmaceutical Benefits Scheme, which subsidises the cost of medicines for all Australians, is tightly controlled. This means that often the GP must prescribe a certain medicine first. Only if you meet special criteria after trying the first medicine, will they mention other options. To be your own best coach to calm anxiety symptoms, it may be helpful to know about all medicines that are sold in Australia, and the good and bad about each one. After a fully informed discussion, you may find that some newer medicines may not be on the PBS. But just because the government has not agreed to pay the price that the overseas pharmaceutical company charges for a medicine doesn't mean that your decision will be the same. If you want to be your own best coach, then knowing all your options will lead to the best decision for yourself. How much extra information you want may depend on your budget and other factors. Letting your GP know what your situation can set you up for the best dialogue.
For those who prefer all diet, exercise and natural product options before using pharmaceutical medicines, the GP may also be worth asking for advice. Especially if you plan to take both pharmaceutical medicines and natural products, it is important to ask the GP and the pharmacists about how those will mix (there can be interactions). The GP may be a good source of information about well known natural products like St John's Wort or breathing exercises, but is less likely to be aware of essential oils, kinesthesiology, or special nutrition for anxiety symptoms. Natural health practitioners and nutritionists, if you can afford the consultation fees, can also be a great source of information. Otherwise basic literature search skills, the local health food store, the internet (but use basic literature search skills to double check the information you find) and family and friends can all be helpful.
It may not take long to find a natural product that works for anxiety because the calming effect doesn't take long to notice. If a calming effect isn't noticeable in a reasonable timeframe, it makes sense to stop spending money on it and try something else. The GAD-7 or DASS questionnaires are also useful tools to ask a GP about. Even if you didn't find your GP was helpful when you asked about natural therapies to calm anxiety symptoms, it can be worthwhile going regularly to check how much you have improved using these questionnaires, which give you a score and an easy way to track your improvements.
For more information on natural ways to calm anxiety symptoms visit my free eBook site
This is a reprint of my article published on Ezine: http://EzineArticles.com/9339597
Dry skin can make you look worn, and feel itchy or sore. If it is not nipped early, it can spiral into a really bothersome problem, especially on the face.
There are many products available on the market. But when it comes to natural facial moisturisers, even many of these include ingredients with long scientific names leaving me wondering if they are all natural. And in any case it can be tempting to go with a product with "scientifically-proven" claims, and ingredients like stem-cell-derived growth factors or other scientific molecules. Sometimes the all-natural products cost similar to the "scientifically-proven" products. When I used to see that, I used to think I was getting more for my money from a scientifically-formulated product.
I had wanted to make a gradual shift to all natural products for home, beauty and health for a long time, simply because of the effort of detoxification routines. A lot of people seem to do detox programs regularly nowadays; but if I could avoid becoming toxic in the first place, maybe all this detoxification effort would not be needed? It did however take me awhile to make the commitment to all natural skin care for dry face.
Discovering therapeutic-grade essential oils was what made me finally switch. These are beautiful not just for dry skin, but also for mind and spirit. Essential oils make sense for skin because they are fat-soluble, and can work themselves deep into the skin (which composed of lipid, i.e., fat). Plants have also co-evolved with humans on Earth for millions of years. So it seems plausible that the pure oils produced inside plants and trees are designed to protect them from wind, bacteria, fungi and other environmental factors; the same factors that affect our skin every day.
There are so many different essential oils for dry skin. Aromatherapy text books and PhD theses that I have read teach that your own sense-of-smell is an important guide to choosing an essential oil for any purpose, whether it be dry skin, relaxation or support for pain. If the aroma of an essential oil is pleasant for you, it is more likely to have a meaningful impact on your wellbeing.
I use a lot of different essential oils on my skin. But my tendency to use health economics, value for money and multi-tasking as my criteria when I shop, means that sandalwood oil is my favourite, and is worth mentioning here as a possible starting point for anyone searching for natural skin care for dry face:
- Renowned for its woody and sweet aromas, sandalwood has been widely used for its spiritual and uplifting qualities in temples to deepen meditation.
- A 2014 aromatherapy textbook that I read states that there is a high demand for the oil and that overharvesting has severely depleted the legal supplies (90% of India's supply and 20% of Australia's supply have been subjected to poaching apparently). But suppliers of essential oils that work with growers directly to create sustainable farming-practices, and reward them very fairly for their hard work growing the Santalum album tree species (which is the most renowned source of sandalwood oil) are saving the day.
- I use this oil daily morning and evening as part of my natural skin care for dry face routine.
- The fact that it is also wonderful to use in the bath for exhaustion, during yoga and pilates to deepen my movement practices, and to provide self-care at home for mild bouts of rashes and a few other niggly health issues (note: always check with a healthcare practitioner to decide if self-care at home is appropriate), makes it versatile and super good value.
For more information on natural skin care for dry face visit my free ebook site
This is a reprint of my article at http://EzineArticles.com/9331041
Online shopping is here to stay. The National Australia Bank Online retail sales index estimates that the online retail market was worth $19.1 billion in the 12 months to December 2015. And that is just in one country. But what are we buying online? Some order their groceries online every week, whilst others resolutely continue to prefer the in-store grocery shopping experience. Meanwhile, those who say they would never switch to online grocery shopping, do buy light-fixtures online. And so on. It seems to be a different preference for everyone. Whilst I won't buy dresses or shoes online to avoid the hassle of having to return them (I find it really hard to get the sizing perfect for these types of items), I do find it very convenient to buy vitamins and wellness products online.
This comparison of online versus in-store shopping for natural health and wellbeing products highlights some of the reasons why I now purchase almost all of these types of products online:
- The wellness products websites that I use have simple interfaces enabling me to start an order and slowly finish it over a few days during my commute to work (so that I am sure I have everything I need, and that I have stuck to my monthly budget). Now I mainly order using Apps downloaded onto my iPhone, which is even easier.
- The wellness products websites that I subscribe to provide so much information and have connected me to such a large community of like-minded people interested in health and wellness that I learned how to use natural products to sleep 8 hours again, and other noticeable health improvements, over quite a short period of time.
- After a bit of experience with online shopping, I have settled on wellness product websites that use Australia post for shipping. This means that I don't have to organise re-delivery of packages that arrive whilst I am at work; I just walk to my local post office for collection.
-I am able to order unique natural products and natural remedies that I have been unable to find in my local shops.
- By subscribing to special deals, or joining loyalty reward programs, I save money compared to shopping in-store. Wellness products websites often offer either free shipping or reimburse the full shipping-fee with store-credits.Conclusion
Online wellness products websites can be really convenient, and the types of products rarely require returning. Whilst prices for many products tend to be cheaper than comparable products in the shops, shipping needs to be factored in. This can eat up any savings, but many wellness products websites offer spectacular deals and/or loyalty rewards programs that provide a lot of savings. They may also offer unique products that are not available, or hard to find, in shops.
For more information and to get my free e-book on "Simple Strategies to Support Your Health and Vitality with Natural Products" (including more tips on wellness products websites), click here
.This is a reprint of my article published at http://ezineArticles.com/expert/DeeSchaffer/21435
Free Picture "Business Woman With Shopping Bags" ID#193504 © Andres Rodriguez, Dreamstime Stock Photos
Most people heal pretty quickly from cuts and bruises. And many have heard about the B-cells, T-cells and the lymphatic system cells that our own bodies produce to fight off illnesses. So the belief in our own innate healing potential is a hopeful and familiar place to revert to, when at times our health issues defy Western medicine.... Click here
To read my full article published on Ezine.
Free Picture: Tomatoes On Cutting Board
© Michael Smith | Dreamstime Stock Photos
Preventing cancer is a topic of interest to many people. I am a big advocate of trial and error in healthcare, because what works for one person doesn’t necessarily work for another person, and there are so many ideas, products and healthcare theories that it is impossible to test all of them rigorously. Affordable ideas that make sense are often worth trying.
When it comes to cancer, many people are looking for natural cancer prevention, because they don’t want to take medicines or chemicals that could have side effects. A health-conscious person may not want to risk side effects from a preventative treatment for a health problem that they don’t even have yet.
The problem with trial and error of natural cancer prevention products is that there is no way to accurately measure if the product is working for you personally. If you are trying a natural product for sinusitis, you can feel if it is working within a short period of time (if not, stop using it). When trying lifestyle changes or natural supplements for cancer prevention, you may feel more energised or healthier, but that does not provide meaningful information about whether the risk of cancer is reduced. So reviewing the scientific evidence that exists from larger studies of healthy people over several years can provide some worthwhile insights especially in this area. Clinical science isn’t perfect, but it is a good starting point on this topic.
When I accessed The Cochrane Library (http://www.cochranelibrary.com/
) on 1 February 2016, there were 653 systematic reviews under the topic “Complementary and Alternative Medicine”. Of these, 34 were for treatments related to cancer. Of these, 8 covered cancer-prevention products:
- vitamin D,
- supplements for preventing lung cancer in healthy people,
- lycopene for preventing prostate cancer,
- green tea,
- antioxidant supplements (beta-carotene, vitamin A, vitamin C, vitamin E, selenium for preventing gastrointestinal cancers,
- dietary calcium supplementation to prevent colorectal cancer, and
- dietary fibre for the prevention of colorectal carcinomas.
Many randomised trials have been undertaken for some of the above products, which was an interesting realisation. There were also many nonrandomised and low quality studies. The reviews are worth reading for anyone interested in natural cancer prevention. Overall the most significant findings showed potentially a small to moderate protective effect of some of the natural cancer prevention products:
- Selenium seemed to show significant beneficial effect on gastrointestinal cancer occurrence , but not for other cancers. There were some risks observed with long-term selenium supplementation such as non-melanoma skin cancer and type 2 diabetes. In observational studies, higher body levels of selenium were associated with lower risk of cancers, however these studies do not prove a causal effect. These studies however measured selenium levels from all sources, mainly foods. Selenium has possibly not been studied sufficiently to determine if increasing intake of Brazil nuts and other food sources may be protective.
- Patients with previous colorectal adenomas may have a moderate protective effect of daily intake of 1,200 g of dietary calcium, from developing recurring adenomas. This finding was based on randomised controlled trials, the highest quality clinical study design. Whether this translates into a lower risk of colorectal cancer is not known as the trials would have to be much larger. In contrast, there is currently no evidence from randomised trials to suggest that increased dietary fibre intake will reduce the recurrence of colorectal adenomatous polyps I (studies were only out to 2 or 4 years).
- There was limited to moderate evidence that the consumption of green tea reduced the risk of lung cancer.
In prostate cancer, observational studies with higher methodological quality and the only included RCT suggested a decreased risk in men consuming higher quantities green tea or green tea extracts.
- Anti-oxidants did not show any noteworthy protective effect for cancer. There were some risks observed, ranging from yellowing of the skin and belching, to an increased risk of non-melanoma skin cancer and type 2 diabetes.There was more scientific data than I had expected on natural cancer prevention. There is a general consensus that lifestyle and diet are environmental factors that influence the incidence of cancer. It is uncertain whether any one component plays a dominant role, however the scientific findings that are available in the literature now may help you decide what to spend your money on, if anything, for natural cancer prevention.
Losing weight can be cheap and simple Trying to lose weight can be overwhelming. This section explains some free resources for losing weight simply. Cheap is always a good place to start, and for anyone on a tight budget, it is essential for weight loss to minimise stress, as stress triggers processes in the body that make it harder to lose weight. Starting with a simple free approach can eliminate financial worries and get you in touch with your body's response to your daily food intake. If the free way doesn’t work, there are plenty of programs and products available at a various price-points, and you can always move on to try some of these later.
My own research into the weight loss market led me to this free and simple way to lose weight.
Know The Daily Energy Intake That Your Body "Allows"To calculate you daily energy requirement, you can do this here at this free Australian government website. After entering some details, it tells you how many KJ you can eat per day. From my experiences, here are a few tips: 1. Don’t just know how many KJ you can eat per day. Also convert that to calories. Many food labels and food-energy lists use calories, so it is useful to know how many calories you can eat per day. To convert KJ to calories, divide the KJ amount by 4.2. This will give you your daily calorie intake. 2. When you enter your details into the above website, and you are currently overweight, you may wish to put in your ideal weight, instead of your current weight. Or if there is a big gap between your current weight and your ideal weight, then consider entering a weight somewhere in between, maybe halfway. This is because, if you enter your current weight, the website will tell you how many KJ to eat, to maintain your current weight. Since you are trying to lose weight, you want to take in a lower energy intake. You want to know your daily intake for your ideal weight, and work your way toward that. 3. When you enter your details into the above website, select ‘sedentary’ lifestyle for the question ‘what is your level of activity’. In my experience, any other category generates too high of a daily calorie intake. I found this out through trial and error, and so I am passing that advice on; however use your own judgement.
Track you Daily Energy Intake Find a way to track your daily energy intake (in KJ or calories) that is easy and suitable for you. To keep a record of your daily energy intake, record the calories from each meal and snack in a notebook or a smart phone or tape voice memos for yourself. Use any method that is easy for you. At each meal, look up the calorie on the food label, from the recipe book, or if you are eating fruit or other unlabelled food, look it up on the web, using a calorie counter database. These are usually free, to look up the calorie count of groceries and common foods. They also offer paid services, but you just need to open a free account to access the database of food calories. Www.calorieking.com.au is one example but if you run a Google search for free calorie counter databases there are many other options.
Do not underestimate how easy it is to rack up calories in today’s society.If you eat just one hamburger, even at a healthy burger chain like Grill’d, you eat approximately 2500 KJ, which is about 600 calories. A chocolate bar, can be 500 calories. If you ate both of those, and your daily energy intake is only 1600 calories, then you only have 500 left for the rest of the day. That means you can only eat a banana, a cappuccino, and 2 pieces of toast with butter or jam only, for the rest of the day.
It is really easy to rack up calories, so try to plan your meals each evening for the next day, or if you don’t have time for that, do stop and think before each meal and each snack, about how many calorie you want to ‘use up’ in this moment. Be wise and creative, before each meal and snack, and enjoy the five or ten minutes beforehand whilst you search for food that is tasty, healthy and meets you calorie-intake goal. It is like a bank account. For example, if you decide you want to use up 150 calories for breakfast, you can eat a small banana and a small piece of cheese; but many other combinations of foods, including a small bowl of yoghurt and a handful of almonds will also fit the bill.
Trying to eat out less and cook at home more is important. Whilst you are trying to lose weight, I suggest you use one or two good cookbooks that meet 2 criteria: 1) easy to cook, satisfying meals, and 2) the calories are listed beside each recipe (not all cookbooks report this; look inside the pages for this before you buy).
A focus on reducing fructose sugars (which, importantly, mess with your own body's internal signals, so that you don't feel full when you would normally, and the hormone that helps you to stop eating does not get released) will help. You should try to eat healthy foods as much as possible, and search for any free healthy eating guides on the web will help.
Adjust your Daily Energy Intake Over 4 to 6 Weeks The bottom line is, if you are not losing weight on a weekly basis, then you are eating too many calories per day / per week.
It helps to weigh yourself on a scale several times per week (consider having one at home and at the office). If you notice that you are not regularly losing weight each week, decrease your daily energy intake in that case - until you see yourself losing a little bit of weight each and every week.
As you lose weight, remember that you will also have to decrease your daily energy intake to continue losing weight.
Don't Stop When You Reach Your Target Weight
When you reach your ideal weight, continue to weigh yourself a few times per week for another month or two, so that you know how many calories you are able to eat to maintain your weight. You will get a sense over two months, when you gain a little weight, that you need to decrease your calories a little downward. By the end of two months, you should know exactly what calorie intake works for you. For example, if I eat 1700 calories per day, I remain at my ideal weight. That may need to decrease as I age, but for now that works for me.
Simple Doesn’t Mean Easy
Some days you may eat 900 calories more than you know you should be eating! I should be eating 1700 calories per day, and I eat 2600 some days. Remember that each day is a new day, and you can compensate over the week for days on which you have overeaten. Eat only a handful of nuts or one piece of toast for lunch, a few times during the week, after a day on which you have eaten a lot. It isn't always easy, but do what you can do, and good luck!