We all sometimes find ourselves sitting on the sofa, eating comfort food after a rough day. Sometimes it is chocolate we reach for when we’re feeling down. And if you start to lean on comfort food, all your good intentions can easily go with the wind as a whole packet of biscuits disappears. If you answered yes to any of the above, you may be an emotional overeater. But then we all are, to varying degrees.

Emotional overeaters have a problem with weight management because their eating patterns are ruled by their emotions. Emotional eaters tend to eat for reasons other than physical hunger, turning to food when they are stressed, upset, anxious or excited. The result is a loss of control over what they eat and excessive calorie consumption. This cycle results in weight gain and depression, which leads to more eating, thus creating a self-perpetuating cycle.

We’re all emotional eaters to some extent. We live in a food-orientated society where eating is an integral part of celebrations and a fundamental aspect of family life. But how much emotional eating is too much? Simply put, when it interferes with your health and happiness. Traditional dieting strategies don’t work for emotional eaters, because of their psychological dependency on food. Many programs don’t deal with self-sabotage and the real reasons we throw ourselves off track.

To addresses the problem of emotional overeating, it is necessary to discover the hidden emotional triggers that drive us to eat, and to understand the ‘food-feelings’ connection that makes balanced eating so difficult. It is possible to find new ways to manage your lifestyle so that you consciously choose healthy food and regular exercise. Only through addressing the emotional side of overeating can you free yourself of old habits and manage your weight. For example, if you tend to eat when you are stressed, you will continue to do so unless you address what is causing the stress.

Recipe of the Week

Chicken with Sun-Dried Tomatoes and Capers

Serves 6

Ingredients

6 boneless, skinless chicken breasts, about 4 to 6 ounces each

2 tbsp olive oil

salt to taste

freshly ground black pepper

flour for dredging

3/4 cup low-sodium chicken broth

3 tbsp fresh lemon juice

3/4 cup sun-dried tomatoes rehydrated and chopped

3 tbsp capers

3 tbsp chopped parsley

Method

Lay the chicken between two pieces of waxed paper and flatten each cutlet with the flat end of a mallet until thin. Heat the olive oil in a large, non-stick skillet until hot. While the oil is heating, season the chicken with salt and pepper and dredge it in flour. Sauté the chicken over high heat, about 1 minute on each side. Remove to a warm platter and keep warm. Quickly add the chicken broth to the pan and stir with a wooden spoon to release any caramelized bits that may be stuck to the pan. Add the tomatoes and cook until the broth has reduced by half. Add the lemon juice and capers. Pour the sauce over the chicken, sprinkle with parsley and serve. NOTE: You may have to sauté the chicken in two batches. If so, use a clean pan for each batch. Make the sauce in one of the pans.

Ask Alva

I am 43 and have attended a gym for many years. I do aerobics, calisthentics, run on the treadmill 2-3 times a week for 3 miles each time and use some weights. I want to keep my body looking toned and fit — what are the best weights to use to get my tummy a bit flatter and thighs a bit slimmer? Angela Brewer

As far as weight training goes, the key to strong abdominal muscles is to ensure you always have perfect technique. Speak to a gym instructor who can go through your program with you and check that you are doing your exercises properly. Also important is to keep the abdominals pulled in firmly no matter what you’re doing. This way, even when you are not doing abdominal exercises, you are still working these muscles. To target the abs specifically, you don’t need to exercise everyday. Aim to do stomach exercises three to four times a week. Perform crunches and leg raises slowly — see my Exercise tip for performing them correctly. A great way to get toned thighs is to try kickboxing. Many gyms now run kickboxing classes or khai-bo. Alva