Food Porn

I've noticed several postings on Facebook with pictures of cupcakes, burgers, pizza, etc.  With comments like "Food Porn."  Ha!  That's catchy.  It made me think, "What is it about these foods that make it feel deliciously sinful?"  One has to explore the pleasure associated with food as well as the idea of these pleasure foods being sinful. 

Foods with unhealthy fat and processed sugar, trigger our dopamine receptors to where we momentarily feel good.  A recent study found that over time, it takes more and more of these foods to get the same effect.  Hence, ADDICTION.  In addition, when these foods are eaten quickly it doesn't give our brain enough time to tell our body (or the hand with the fork) "STOP." There is also a high risk of overeating or craving these foods when stressed.  Why?  It goes back to that dopamine.  We need to feel good or escape.  So that quick fix of a chocolate candy bar will fix all our problems, right?  Sure, it tastes good.......but then what? 

Why is it a "sin" to have these foods?  We are bombarded daily with diets that exclude all these foods.  At the same time, we are fed mouth watering images of these foods that make you want to jump in your car and go buy it!  Oh, the turmoil!  So it's a sin to give in to this temptation, right?  Well, what if you didn't exclude these foods?  What if you told yourself, you could have these foods anytime you want?  Sound crazy?

Deprivation sets you up for backlash.  Try closing your eyes for 2 minutes and think about anything but Pizza.  You can't even think about the smell of Pizza.  Don't even consider all those Pizza places you visited while you were a kid or on vacation.  Omit the idea of ordering the biggest Pizza you could ever order.  There is not room to think about the toppings you would put on Pizza.  Can't think about thin crust, thick crust, or stuffed crust Pizza.  No little men in togas running around saying, "Pizza Pizza."  Or that camp song about Kentucky Fried Chicken and Pizza Hut.  Calzones are considered Pizza as well.  No bagel bites because that's Pizza too.  What about those healthy salad Pizzas....no that is still Pizza.  Bread, cheese, marinara sauce....Pizza.  Any combination of that is Pizza.  Unless you do that White Pizza without the sauce.....but you can't think of that either because it's still Pizza.   

Well....2 minutes later.....did you think about Pizza?  My guess is that the thought crossed your mind. :) 

Our thoughts become actions.  "Don't" doesn't register.  We only manifest the actual product.  Don't eat Pizza, all we can think about is eating Pizza.  Ever notice when you tell a child NOT to do something......you turn around....they do it!  Doesn't change when we get older. 

Deprivation = Fear.  Replace fear with Security.  Tell your body that it can have whatever it wants. PAUSE before you give into the craving.  You don't have to have pizza if you are not hungry.  You can always have pizza later when you are hungry.  PAUSE.  That may even give you time to consider maybe even making a healthy version of that pizza.  Bonus!

Now that is power back in your hands!

Diet Busters

While reading an article by Nancy Clark, the Guru of Sports Nutrition, I became inspired to write his blog post about mindful eating. Her article "Dieting Not Allowed" published in the May/June 2013 issue of American Fitness, supports the idea that diets don't work.  Yes, I know, bikini season is just around the corner and the idea of a quick fix is very tempting.  However, if diets really worked then we wouldn't be on a different one all the time.  If a diet worked, we would lose the weight and keep it off. 

Take a minute to think about all the different diets you've been on throughout the years.  Sometimes it helps to actually write this down just to visually see the cycles.  When did you go on the diet?  What diet was it?  How much weight did you lose?  How much did you gain back? Notice a pattern? 

If you avoid diets, you avoid negative emotions and experiences associated with food.  For example, you don't "cheat" or "blow your diet." You avoid the feelings of guilt and "being bad" which can send you on a spiral toward more "cheating" and binging.  Deprivation and panic set in straight away as soon as you decide to start your diet again.  It's almost like having the last supper with chips, burgers, pizza, ice cream, chocolate, and all your other favorite foods.  Oh, and, don't forget, "I get to eat it all because the diet starts again tomorrow!"  It's exhausting just thinking about it. 

Now imagine if you could eat whatever you want.  One of my favorite foods to indulge in is nachos.  If I ate nachos every day, I would eventually get sick of them and no longer crave them.  The idea is that you can eat whatever you want, but eat it mindfully.  As soon as you deprive yourself of the things you love, then of course you are going to crave those things more.  Give yourself permission to have what you want and know that you can have it anytime.  Now you are putting the power back into your hands. 

Freaked out?  When diets are constantly being thrown at us from every angle, it is a scary thought to be without one.  Reclaim your power and your ability to nourish your own body.  Eat mindfully and witness how your body will settle in at it's healthy lean weight.  This practice is exactly that....a practice.  You have years and years of dieting locked into your memory.  It will be a journey to really practice mindful eating but the rewards will create a lifetime of healthy habits and freedom from negative food beliefs.

Mindful Eating

1. Connect and tune into your hunger cues. Does your body need a small snack or something more like a meal?  Try drinking water first as our bodies can mistake thirst for hunger.  If you are not hungry, but still want to eat?  Do something else! Seriously, this is where you start to recreate new healthy habits. 
2. Connect and tune into any cravings.  Are you craving something because you deprived yourself of it or more because of emotional reasons?  Aside from deprivation, cravings can also arise from nutritional imbalances as well as stress, hormones, boredom, and fatigue. 
1.  Make sure to take a daily multivitamin as well as eat a very well balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats. 
2. Get plenty of rest.  Take naps when needed.  Give your body the time it needs to recover.  Sleep is when "the magic happens" as in weight loss, muscle building, etc. 
3. Plan to have enjoyable activities for yourself everyday that don't involve eating.  Walking your dog, taking a hot bath, reading, etc. 
3. When it is time to eat, STOP! Diving in and inhaling your food is the fastest way to overeating.  First take the time to engage all your senses and make you meal a truly enjoyable meal. 
• LOOK at your food and notice the colors and presentation.  Perhaps give gratitude to all the work that went into it from the farm to the plate.  Now there is a whole new appreciation for the meal before you even "dive in." 
• SMELL your food.  Take a big whiff!  Even hold it up to your nose.  Notice the different scents.  See if you can identify any of the ingredients just from the smell alone.  Your mouth will probably start to water a little here.  That's good!  Saliva aids in digestion and will help you break down your meal better. 
• TASTE your food and truly savor each bite by eating it slowly.  Take time to notice all the different flavors.  You need to eat to survive, why not truly enjoy it? 
• PAUSE after every bite and put down the fork. Wait about a minute.  If you are dining with someone, this is a good time to engage in conversation.  Before you pick up the fork again, ask yourself whether you are still hungry or are you satisfied?  If you are satisfied, then put the rest of your meal in a to go box and save it for later. :)
4. Eating mindfully is also about choosing foods that will nourish your body and fuel it for the day.  According to Nancy Clark, "A healthy meal plan can include 85-90% 'quality calories' and 10-15% 'whatever.'  You don't have to have a perfect diet to have a good diet." Fuel for the performance and image your want almost all the time (almost is that 10%). 

To change any behavior requires practice.  Like a muscle, the more we practice and exercise these healthy behaviors, the stronger the new habit becomes.  Try mindful eating for 2 weeks and see what happens.  :)

 

Interested in learning more about mindful eating?  We will be practicing it during the cooking demo and lunch presentation at my next retreat on May 18th.  Click here for details http://empoweryoursexy.eventbrite.com/#

 

 

Get a FREE Wellness Coaching Session to help you regain power over your health!  Email deirdra.g.martinez@gmail.com to set up your appointment today!