Do you happen to find yourself in an unhealthy relationship with the food you're eating? It's not uncommon to use food as a way to mask things we may not want to focus on, or to fulfill us emotionally when certain areas of our lives are unbalanced. Read on for my suggestions to help get you back on track.
Eat Only When You’re Hungry
We’ve all done it – opened the door of the fridge and stood there, unsure what we want but sure that we want something. Often these ambiguous cravings are a cry for water. Instead of peering longingly into the fridge, drink a glass of water or go for a walk. Wait a few minutes after that and see if you still want to eat. If you do, then go for it! Just pay attention to what you’re eating and why. If it’s to satisfy something unrelated to hunger or to provide a distraction from something else, try to recognize what that might be and think of different activities besides eating that might be healthier for you. Think about things like your personal relationships, the fulfillment you're getting at work, and your stress levels. Many factors can contribute to emotional eating, and identifying what that might be is the first step in making the necessary changes.
Make Mealtime Special
How we eat is just as important as what we eat. Ever notice that when you eat while you’re rushed or stressed you tend to overeat and your digestion isn’t quite as good? It’s so common in our fast paced culture of drive ins and never ending to-do lists that we don’t give ourselves much time to nourish ourselves. Try this: for at least one meal this week, set aside at least half an hour with no distractions to enjoy the food you’re feeding yourself. When we eat we go into absorption mode. That means not only are we absorbing the nutrients in the food, but also our environment. If you turn off the tv, put your phone down, step away from your desk and enjoy your food with all your senses you might find you are much more satisfied and more nourished from your meal.
Keep a Food Journal
Writing down everything you eat in a day will not only keep you accountable for what you’re putting in your body, but is also a great tool to allow you to pinpoint any food sensitivities or triggers for health concerns like headaches or low energy. Try it out for one week! Write down what you ate, how you felt right away, and how you felt about an hour or two after. Often when we eat junk food we feel awesome right off the bat, but not long after we start to feel sluggish and unfocused. Don't worry about tracking calories or grams of fat, etc., but write out whatever it was, in whatever detail you're comfortable with. Instead of thinking of food journaling as a chore, start to recognize it as a way to connect with yourself and be more in tune with your body.
Good luck on your health journey, and as always please leave a comment and let me know how you're doing!
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