It’s that time of year again, we've all made resolutions about practicing better health, but we are in the months where they start to wane. While on the surface good health seems like a simple cut and dry formula: Exercise more, eat less and make good food choices, the truth is our relationship with food is a driving force behind the choices we make. Have you ever stopped to wonder what exactly you expect to get from your food? Why do we reach for that sugar laden snack when we know that sooner or later it’s going to affect us? If we ate strictly to achieve the desired nutrients our bodies needed, a plate of lima beans would be just as appealing as a batch of freshly baked cookies.
So, we vow to start making better food choices. Many of us think, “I’m going to really focus on healthy eating and exercise,” or “the holidays are wrapped up so I can focus on eating healthy.” But if you haven’t addressed why you weren't making mindful and healthy choices to begin with, the cycle will continue. There will always be something, someone, or somewhere that gives cause to justify unhealthy food choices. So why do we make the choices we do when it comes to food? Perhaps we’re searching for an emotion that food can temporarily provide. The key is to ask ourselves what we are really searching for. Excitement? Entertainment? Stress relief? A sense of belonging? Or perhaps the feeling of being loved, provided by the aroma of warm freshly baked goods. The answer will be different for everyone. For many of us, food IS emotion. So how do we separate what we need physically from what we need emotionally and spiritually? There is no one right answer, but a simple mindfulness can help. Managing the “why” behind eating habits can help us make healthier food choices. If we can address the reason we’re reaching for unhealthy food it will make it easier to start making healthier choices.
The first step in mindful eating is managing the “why.” Asking “What emotion or need am I trying to address, suppress or avoid?” and “Can I accomplish this by doing something other than eating _____ (fill in the blank here with your unhealthy go-to food or beverage)" will help bring an awareness. You might be surprised to find that often it is an emotion you’re after, not food. If you’re stressed you could go for a walk, take a relaxing bath, listen to soothing music, have a cup of tea or just breathe deeply for a few minutes. If you’re dealing with boredom you could dive into a good book or research a new hobby. If it's people pleasing (such as not letting a friend or spouse drink alone) then it's time to evaluate why their pleasure is more important than your health.
The second step to becoming a more mindful eater is learning to procrastinate. Sounds crazy, but it works. If you’re ready to reach for a doughnut or a bag of chips, find something else you enjoy doing for the next ten minutes. Re-evaluate how you feel after that time period and then decide if what you really want is food or a feeling. Often times we get so wrapped up in what we are doing that we forget about even wanting food in the first place.
And finally, keeping a food log is a great way to be more mindful of our food choices. If that feels like too much, start with a regular diary, a journal, a phone app or even an ongoing letter to yourself. Just being aware is the most important part in finding what emotional or spiritual void you are trying to fill with food. Clients often make insightful revelations using the letter/journaling technique. One recurring theme many clients have is realizing they are people pleasers. As people pleasers it is hard to politely turn down someone’s home baked goods, birthday office cake or an invitation for a drink. The fear of hurting someone’s feelings is greater than the fear of what you are doing to your health. In these situations a strategy such as stating that you are just too full to eat another bite is one way to turn down food without creating an uncomfortable situation.
So this year as re-evaluate your goals, perhaps the focus could be to become a more mindful eater. Asking “Am I hungry for food or an emotion?” will help in the process. If the need is hunger then eating is a good solution. If the need is not hunger, then trying to figure out the “why” and choosing a way to meet that need can help you nourish yourself in a more healthy way. Addressing the emotion, taking a ten minute pause and even journaling will all help you become a more mindful eater. And lastly, find a coach, mentor, friend or support group to help you along the way.
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