Another Relationship

What do you think about when you hear the word relationship?  There are many types of relationships, like those with a spouse or significant partner, children, grandchildren, friends, co-workers, neighbors, etc.  However, the relationship I’m thinking about today is the one related to food.  Most people don’t correlate food as a relationship, but for many, it’s an unhealthy balance. Food is often used as a substitute or a bridge for emotional distress, loneliness, fatigue, or any other psychological issue. Rarely is obesity and overeating related to hunger. Rather, the overindulgence and binging, or on the other spectrum, bulimia or anorexia is using food for another means.  Not nourishment. 

According to the Mayo Clinic, emotional eating is eating as a way to suppress or soothe negative emotions. Major life events or even daily hassles can trigger a response to impulsive or binge eating. This type of eating is consuming with convenience and without enjoyment.  In short, it’s satisfying a deep emotional trigger.  Food is meant to nourish our body and provide the essentials to maintain health.  When food becomes anything else, there is imbalance.  It’s important to get back on track as soon as possible, however, first it will be important to ask yourself what your relationship with food is…..

ADDICTED FROM THE START

We have used food as a reward system for decades. I’m guilty of giving my daughter a Tic Tac when she peed in the potty. Parents and adults, alike, use sweets to encourage children to behave, not realizing that this behavior conditions them that a reward is necessary when a task has been completed.  Have you ever “rewarded” yourself with some type of treat after completing a challenging task?  I have!  It then becomes a slippery slope of rewards vs. cravings vs. stress & emotions.  Our relationship with food then becomes foggy and confusing. It’s not necessary to “treat” ourselves with every accomplishment, especially with food. I think it’s more special to celebrate those big achievements, like a new job or promotion. If we “treat” ourselves every week, those big moments don’t seem as special.

MINDFUL VS. MINDLESS EATING

 I’m as guilty as the next person with mindless eating. My weakness is corn chips. If someone opens a bag, I will likely help myself to a few…then a few more. Without knowing it, I’ve eating half the bag. Now that’s mindless eating. Mindful eating is siting with food, looking at, thinking about, and giving thanks for that food you are about to consume. What a nice practice to thank the animal or plant for providing sustenance to the body by sacrificing theirs. In this way, our system is relaxed and ready for the digestion process to begin. Eating in a hurry or while multi-tasking compromises the digestive process, thereby, often times leaving food in the stomach longer than it should.

 GET BACK ON TRACK

 The first step is to acknowledge the difference between emotional eating and hunger.  One easy way to tell the difference is this: 

Physical hunger can be pushed off for a period of time.  Emotional hunger can’t be satisfied until you eat what it is you are craving.

 o   Keeping a food journal has been helpful for many of my clients. It helps a person be aware of eating times and what it is that’s being consumed. It helps to bring food back into balance.  

o   Take away temptations by not bringing junky or sugary foods into the house. Instead fill the frig with healthier options.

o   Take away boredom. Develop some hobbies, exercise, or visit with a friend or neighbor. 

o   Develop a support network.  Lean on family and friends or hire a health coach.

o   Mange the stress in life and learn what those triggers are.  

o   Make new relationships in your life.  Go out and be around people. Seek to find joy, peace, and love in the world in which you live.

Health Bite: Find balance in your relationship with food.

Bodytalk

Children are wonderful and so very smart! When they are hungry, they eat. When they are sleepy, they sleep. They truly listen to what their body tells them. Children are also pretty keen in knowing what they want to eat and ask for it. We adults often try to persuade our children to eat or do things they don't necessarily want to do because we think we know what they want or what is best. That's not to say, that children don't get it wrong. It could be the child is asking for candy or sugar because that's addicting, and what their body really needs is water. But for the most part, children listen to their bodies and know what it's saying. Adults on the other hand, well, that's another story.

We, as adults, often "go with the flow," "follow the crowd," or say "it's the in thing." How many times do we stop to really listen to what our body is trying to tell us?  Often we are so busy, we just don't hear and feel what is happening to us. There are so many distractions that take our minds away from how we feel that we simply loose touch with ourselves. For instance, have you ever eaten something that your body just didn't like? How did you know? Did you get a stomach ache or didn't feel very well? Likely, your body was telling you that isn't good for you. Sometimes it is subtle and there's only a small discomfort. Other times, our bodies really reject what we have given it. How about sleep? Do you go to bed or take a nap when you are tired, or do you just stop by the nearest Starbucks or 7-11 for some coffee? Sleep is so important in staying healthy, but the average person doesn't get enough sleep.

Over the last year, in particular, I have really made an effort greatly reduce simple sugars in my diet. Over Christmas there were a lot of goodies in our office. One snack that really got my attention were some candied pecans. I love nuts...just about any kind, so these were tempting. I've had them in the past and really enjoyed them. I took a handful and devoured them in a matter of a minute or two. Feeling pretty happy, I went back to work. About 30 minutes later, my stomach began to hurt, and I didn't feel so well. Any other time, I would have said, "Well, that's weird," and thought no more about it. Because I'm trying to listen to what my body is telling me, I thought back about the nuts with the sugary coating on it. My body was telling me it wasn't happy with my choice and it's not good for me. Needless to say, I didn't have any more. Ordinarily, I would have had another handful later that day, and so on. In the past, I would have just ignored what my body was telling me because my tongue and brain were in charge...especially if it was sugar! Since giving up the sugar foods, my body does not them when I give into temptation and lets me know pretty quickly! Please understand, my brain LOVES sugar and tells me to eat more, but when I do, my body tells me I messed up! It takes discipline to say no to certain foods.  Maybe it's sugar for you, or gluten, or caffeine. Whatever your body is telling you, take note and listen. Our bodies know what is best for us and each person needs different foods at different times in life. Tastes change over times and that's okay. We are individuals with individual needs. 

Health-bite: Your body is talking to you....are you listening?