Read more about the article Meal Timing: Every 3 or 4 Hours? How to Time Your Meals for Better Energy, Focus, and Mood

Meal Timing: Every 3 or 4 Hours? How to Time Your Meals for Better Energy, Focus, and Mood

Struggling with energy dips, mood swings, or brain fog by mid-afternoon? Your eating schedule may be to blame. In this post, we’ll show you how eating every 3–4 hours can: ✅ Keep your blood sugar stable✅ Help you stay focused without that third cup of coffee✅ Prevent overeating and cravings later in the day✅ Support your mood, metabolism, and long-term health Plus, we’ll share practical tips, snack ideas, and signs your body might be overdue for fuel. Whether you’re busy, burnt out, or just curious, this guide will help you feel better—one well-timed bite at a time. Ever hit that dreaded 3 p.m. slump, only to realize you haven’t eaten since breakfast? You’re foggy, irritable, and staring at the clock like it’s moving backward. The time since you last ate can have a big impact on your energy and mood, making that afternoon crash even worse. Whether you skipped lunch because of back-to-back meetings or simply forgot in the chaos of the day, the result is the same: your body and brain are begging for…

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Read more about the article Summer Self Care Tips: Eating for Energy and Wellness

Summer Self Care Tips: Eating for Energy and Wellness

As the days grow longer and the sun shines brighter, summer brings a natural shift in energy, activity, and routine. It’s a season that invites adventure—but also asks us to be intentional about how we care for ourselves. With warmer temperatures and more time spent outdoors, our bodies have different needs, especially when it comes to fueling up and staying well. That’s where summer self-care comes in. And no, it doesn’t mean turning to restrictive food rules or all-or-nothing thinking about your health. Instead, it’s about tuning in to what helps you feel your best—mind, body, and mood—and making choices that energize you in sustainable ways. Taking advantage of the season's natural energy can enhance your well-being, and mindful eating plays a crucial role in this process. At the Center for Healthy Eating and Activity Research (CHEAR), we support real-life wellness—no gimmicks, no extremes. In this post, you’ll find practical and compassionate tips to help you eat for energy, hydration, and overall well-being all summer long. Why Summer Self-Care Matters Self-care isn’t just bubble baths…

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Read more about the article Emotional Eating: Response to Cues Versus Physical Hunger

Emotional Eating: Response to Cues Versus Physical Hunger

Ever find yourself standing in front of the fridge wondering, “Am I actually hungry, or just bored?” You’re not alone—and there’s absolutely nothing unusual about it. Eating isn’t just about fueling our bodies; it’s also tied to how we feel, what’s around us, and even what we smell. A stressful workday, a fun family gathering, or simply walking past your favorite bakery can all trigger the desire to eat—even if your stomach isn’t rumbling. Now, here’s the thing: eating in response to emotional or environmental cues once in a while is totally normal. The problem starts when it becomes the default—when we stop listening to our bodies and start relying on other signals to tell us when, what, or how much to eat. Emotional or environmental cues can trigger physiological responses, including changes in blood pressure, heart rate, and salivation. Over time, this disconnect can lead to overeating, low energy, or feeling out of control around food. Recognizing these cues is essential to make healthier eating choices. At the Center for Healthy Eating and Activity…

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Read more about the article Overeating vs. Binge Eating: Understanding the Differences

Overeating vs. Binge Eating: Understanding the Differences

We’ve all been there—settling in for a cozy night with our favorite TV show, reaching for a snack, and before we know it, the entire bag of chips is gone. Or maybe we indulge in a little too much at a holiday meal, leaving us feeling overly stuffed but satisfied. These are common experiences and fall under the category of overeating—something most of us do from time to time. But when does overeating cross the line into binge eating? For some, eating large amounts of food isn’t just an occasional slip but a distressing and repeated behavior tied to emotional struggles. Binge eating disorder (BED) is a serious condition that affects millions of people and goes beyond simply eating too much. To binge eat is to experience a loss of control over eating large quantities of food, often followed by significant distress and emotional turmoil. At the Center for Healthy Eating and Activity Research (CHEAR), we specialize in helping individuals better understand their eating behaviors and develop healthier relationships with food. In this post, we’ll…

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Read more about the article Balanced Eating: The Key to a Healthier Relationship with Food

Balanced Eating: The Key to a Healthier Relationship with Food

Have you ever found yourself second-guessing what, when, or how much to eat? In today’s world, where diet rules, calorie counts, and “good” versus “bad” foods dominate conversations, it can feel impossible to eat without guilt or overthinking. But what if eating didn’t have to be so complicated? This is where normative eating comes in—a way of eating that’s natural, flexible, and based on your body's needs rather than external rules. It’s about trusting your hunger and fullness cues, enjoying food without guilt, and creating a balanced, sustainable relationship with eating. At Center for Healthy Eating and Activity Research (CHEAR), we focus on Regulation of Cues (ROC)—helping individuals reconnect with their internal signals to develop a healthier, more intuitive approach to eating. What Is Normative Eating? Normative eating means eating in a way that supports your body’s needs while allowing flexibility and enjoyment. Unlike restrictive diets that dictate rules, normative eating encourages self-trust and awareness rather than control and punishment. It can also include making healthier versions of your favorite dishes with fewer calories, ensuring…

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