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

Peanut Butter Protein Balls

Peanut Butter Protein Balls
Featured in Essential Sports Nutrition

Vegetarian, Vegan, Gluten Free

Yield: ~30 balls [1 ball = 1 serving] / Prep Time: ~ 20 minutes

These no-bake peanut butter energy bites make for a perfect energy-boosting treat when you are exercising, traveling, at the office or in school - they are easy to wrap and bring with you. Super easy to assemble, they offer a satiating combination of protein, carbs and fat, which is the perfect fuel during low intensity exercise or when you need to re-charge during a busy work day. Although most kids don’t need to supplement with protein powder, parents shouldn’t be worried about making these protein balls for young athletes/kids as they are a great fuel source to maintain energy levels during training and games, and a much healthier alternative to heavily sweetened, processed snacks.

Ingredients

• 1 cup old fashioned rolled oats, dry (gluten free if needed)
• ¼ cup chia seeds
• 1 teaspoon of cinnamon
• 10 dried pitted dates
• ½ cup creamy natural peanut butter
• 2 teaspoons vanilla extract
• 1 scoop Vanilla or plain Protein Powder (~18-25g protein per scoop) (plant protein to make vegan)
• ¼ cup water

Instructions

1. Combine rolled oats and chia seeds in a food processor and pulse until they reach almost a flour-like consistency.
2. Add the cinnamon, dried dates, peanut butter, vanilla extract, and vanilla protein powder to the food processor. 
3. Pulse until ingredients are blended. 
4. Slowly add water to the food processor and blend until the mixture sticks together. You may need to add more or less water depending on the dough consistency. 
5. Transfer mixture to a large bowl. 
6. Form mixture into 1" balls and place on parchment paper lined baking sheet. Let set for 5 minutes before eating or preparing for storage.

Nutrition facts (per serving, 1 ball): 
Calories: 54; Total Fat: 3g; Total Carbs: 5g; Fiber: 1g; Sodium: 24mg; Protein: 2g

Storage tip: To freeze, place balls on a cookie sheet and freeze for up to 2 hours. Remove from the sheet and then place into an airtight container or freezer bag. Thaw at room temperature for 15-30 minutes or warm in the microwave for 15-30 seconds. Store in an airtight container in the refrigerator for up to a week. Store in the freezer in a freezer bag for up to one month.