Fear of indulgence

Food is often viewed as a tool to manipulate the look of the body.

From a very young age, diet tricks, hacks and tips are introduced as a way to change the way that you look, to improve health or to gain control over eating. While some of these strategies can be helpful, many are unhealthy and sometimes hazardous to your health and well-being.

When food goes from being pleasurable and nourishing to serving as the primary method to manipulate body composition, you no longer have a healthy relationship with food. Your thoughts about food matter. Seeing food as an enemy can make it difficult for you to eat for fuel and nourishment.

In our diet-crazed society, constantly eating too little, eating too much and always eating with fear (or guilt) can cause serious mental and physical health issues. Undereating and a cycle of restriction and binging can have serious mental effects, especially when this style of eating becomes a way of life.

This is the time of the year when it's so easy to make unhealthy decisions with food. But I'm not talking about devouring a dozen pieces of Halloween candy in one sitting.

I'm talking about dieting. Although a diet may look appealing before the holiday season, a diet is nothing more than a temporary style of eating - it's rapid, extreme and it provides temporary results.

To improve your relationship with food and to eat more mindfully around the holidays, here are a few tips:

• Don't be locked down to one style of eating - Having freedom with your eating choices will keep you from the overindulging and binging that often occurs from food restriction.
  
  
• Have a plan - It sounds so simple but if you have a plan as to how you will navigate holiday parties and events, you will be more likely to feel in control over your food choices. It's encouraged to include some treats in your plan as this strategy teaches you how to indulge responsibly.
  
  
• Don't exclude, include - Trying to control/limit calories in order to save room for the off-limit, bad or calorie dense foods will always backfire. It has and it always will. When a holiday meal (or dessert) is in your near future, do not skip meals and snacks. Go into the meal with good intentions and stable blood sugar from eating regularly throughout the day.
  
  
• Think long term, not short - Short term thinking is why you may feel like a failure when you indulge. This is no way to live your life. Instead, think long term. Indulging responsibly a few times throughout the year will not compromise health. Far too many people become irrational around the holidays, assuming that the only way to survive the holidays (or to feel better after a big meal) is to diet/restrict.

The holidays are a special time of the year to be around family and friends.

Not a time for deprivation, restriction and dieting.

Mindful eating is a learned habit and once achieved, it makes it possible to enjoy the holiday season without guilt, anxiety or fear - while indulging in your favorite meals, treats and desserts.

To help heal the destructive relationship that you have with food and your body, check out more assignments like the one above in The Whole Athlete course.

Responsible indulging - can it be done?

 

What's your favorite comfort food? My favorite are pancakes. My dad loved pancakes and I think of him every time I make a homemade batch. I also LOOOVE any type of warm bread - banana bread, zucchini bread, cinnamon rolls.....yum!

There's nothing wrong with loving comfort food. A comfort food is something that makes you feel good - it brings you comfort. Comfort foods have a strong psychological link - reducing loneliness, improving mood and possibly connecting you with childhood memories.

Interestingly, comfort foods aren't connected only to emotions. For many, comfort foods are consumed because you feel you deserve a treat. Or, perhaps it's because you survived a long day or accomplished a physical feat. Maybe it's because you are celebrating a special occasion or having fun with friends. And sometimes comfort foods are turned to out of habit - without any rhyme or reason.  

Sadly, comfort foods don't always bring positive emotions - sometimes they bring great shame, anxiety and guilt.

Learning how to set intentions, recognize habits and eat attentively can be a life-changing experience, especially when it comes to comfort foods. 

In honor of national dessert day (which was on Wednesday), here are a few tips to help you indulge responsibly: 

1. Before you indulge, ask yourself where your desire is coming from? Pay attention to your mood, the thoughts in your head and any other feelings before eating. This will allow you to make a conscious decision about what you should eat (and/or if you need to indulge).

• Are you physically tired or in need of a pick-me-up?
• Are you stressed?
• Are you depressed, anxious or frustrated?
• Are you upset or lonely?
• Do you feel physically hungry?
• Do you not feel satisfied from a previous meal/snack?

2. Indulging should be an enjoyable, guilt-free process. Indulging should not make you feel bad about yourself (or your body). To avoid mindless, anxiety-provoking or emotional eating, create structure to your treat. 

• Don't eat out of the bag/jar/carton.
• Portion your treat in an amount that will leave you satisfied and not stuffed.
• Eat sitting down in a quiet setting without distractions.
• Do not indulge if you have skipped meals (or snacks), gone long hours without eating or indulge because you are starving.

3. Make it a special moment. Choose homemade over store bought. Go out for ice cream instead of lounging on the couch with ice cream from the fridge. Bake dessert from scratch. All of these strategies make indulging a special experience. 

• Take a few deep breaths before you eat. You should feel relaxed and calm. 
• Look at your treat. Smell the food. Notice your surroundings. 
• When you take the first bite, make it a small bite. Be sure to taste the flavor and feel the texture in your mouth. 
• Eat with silverware (not with your hands). 
• Put the spoon or fork down between bites and take a large sip of water.

4. A few extra tips

• The first bite is always the best. You will likely be more than satisfied before the dish is fully consumed.
• Don't worry about wasting food. Save the rest for another time. 
• Always pay attention to what you are eating so you are eating mindfully and intuitively. 

If you missed the latest recipe in the weekly Trimarni newsletter, you can access it here:
No Bake Peanut Butter Pumpkin Protein Balls

Rethink your plate - indulge in a healthy way

 

 

My body is nourished by a real food, whole food, balanced, plant strong diet.

This is how I stay healthy and well, it's how I am reducing my risk for disease and it's how I choose to fuel my active lifestyle.

 

As a clinical RD who specializes in sport nutrition, I enjoy helping others learn to appreciate a more real food, plant strong, balanced diet but also how to let food enhance life.

 

Above all, a healthy relationship with food is a top priority when it comes to living a quality life with a healthy body and mind.

 

I am very passionate about life for I only have one chance at it. I want to live a good life...no, I want to live a great life. I absolutely love using my body for sport but also to be productive in my career and to make memories as I age.

 

So to help me live a great life, I do not support an off-limit food list. I have to enjoy food in order to enjoy life for food is part of our society, not to mention we need to eat to live.

 

 If there is anything that can assist in having a healthy relationship with food, I am a firm believer that food should make you feel good when you eat it and after you finish eating it.

 

How many times or when was the last time you said "Oh, I should not have eaten that or that much?"

 

So if you are currently seeing a food as bad or off-limit for whatever reason, I want to make sure that your relationship with food is what's helping you use food to enhance your life.

A good place to start is rethinking your plate so that you don't feel restricted in your diet.

 

There are many ways to eat "healthy" and many ways to describe a healthy diet. I think that's great that we can all live our own life and discover our own ways to live a healthy life.

 

What works for me may not work for you BUT as a health professional and licensed RD, I have absolutely nothing to hide when it comes to my diet and what I feel may work well for others.
There is great research showing what "works" when it comes to healthy eating

When it comes to eating, I'm an open book. I share my pics on social media because I am so proud of what I choose to put into my body but also what helps me live a healthy and active lifestyle.

I love to eat around others and I never lecture others about food (I am not the food police). You will never hear me say "don't eat that - it's bad". EVER!

 

Practicing what I preach allows is important to me but also, I can help others, treat others as individuals and also relate to many real-world situations which involve food.

 

A common issue for many is indulgences. Often times, these indulgences - pizza, cake, ice cream, cookies, candy, chips, pastries, etc. - are found on a "bad" food list and often times, people feel "bad" or guilty when an indulgence is consumed. Perhaps an individual needs to recognize that the food is not "bad" but instead, the relationship with food can be changed but for many, it's very easy to overeat something that tastes oh-so-good and not feel so good afterward.

Because many of these calorie dense foods are often found on an off-limit food list when it comes to diet plans, I want to help you learn how to indulge in a "healthy" way.

 

Although, we do not want to treat ourselves every day because then when a special occasion does come (birthday, anniversary, wedding), we may not feel the same about the indulgence that is often consumed in celebration for something special.

 

Compare eating brownies on valentines day versus eating brownies in your office because they were on sale at the grocery store.

 

 

So when you find yourself about to indulge - for whatever reason - think about creating a plate that will leave you satisfied, feeling nourished and great when you finish and allows you to indulge without feeling guilty.

 

I have so  many great ways that I maintain a healthy relationship with food, nourish my body to reduce risk for disease and illness, fuel my active lifestyle and live an awesome life as a travel and make memories with Karel.

 

Here is one example as to how I enjoy one of my favorite indulgences.....pizza (which I LOVE while traveling and on occasion at home). What's great is that I can enjoy the perfect portion of pizza to fill my mouth with flavor but also feel satisfied thanks to a healthy portion of nutrient-rich food (packed with volume, fiber, vitamins and minerals).

 

If you are trying to change eating habits for a more real-food diet, if you current struggle with overeating, feel a bit stressed when it comes to indulging at parties, use the word "cheat" in your diet or often feel "guilty" when you indulge, let's work on it.

 

Consider taking the same approach to your favorite indulgences:
Instead of a large cookie straight from your hand, have 4 ounce plain Greek yogurt in a small bowl and 1/2 cookie crumbled on top.
Instead of a large bowl of ice cream, have a cup of fruit in a bowl with 2-3 spoonfuls ice cream on top.
Instead of eating chips straight from the bag, top a hearty salad with a small handful of crumbled chips.
Instead of a large bowl of pasta, serve steamed veggies in a large bowl and top with 1 cup pasta.

 Super Bowl Dinner tonight
(Bottom plate) 



 

Here's my experiment to show you that you can asbolutely indulge and feel great about it and NOT have an off-limit food list or feel as if you are "cheating" with pizza.

 

Top right: 1 slice pizza on a large plate
Well, that doesn't look very filling despite being "calorie-controlled".
Top left: 2 slices pizza on small plate
At least we have a "filled" plate which may make you think that you are eating a more filling meal but we still haven't solved the issue of creating a plant strong, nutrient dense plate.

 

Bottom plate: 1 slice pizza sliced into thirds on small plate, served with roasted broccoli, mushrooms and onions.

Not only does this plate look filling but you still get your pizza AND veggies to leave you satisfied as you indulge and feel great about what you are eating.

 

Perhaps you'd like two slices of pizza with veggies or a salad - that works too! Have fun with rethinking and recreating your plate so that you can indulge and feel great about it.