Share some of the things I have learned about improving my relationship with food over time.
Hello friends! How are you? I hope you are having a wonderful week so far. Today is another day full of strategy calls, and I am looking forward to a F45 class and a family dinner tonight.
For today’s publication, I wanted to share some ideas about Cultivate a healthy relationship with food. This is something that can take a long time, especially if you grew up in the 90s and early 2000s (the worst diet and body image messages), perhaps they had family members with problematic attitudes towards food/exercise/body image, or have been fighting in this area for a variety of reasons.
For me, it has definitely been a job in progress, and I really think that having babies helped improve my mentality in so many things. Looking back, my habits are not something I would agree with now or encourage, but at that time, I really thought I was making incredible decisions with the harmful messages that was surrounded by books, magazines and online. I feel that I am in a good place, but I am always learning and evolving, which is the path that should be.
Achieve good nutrition and develop positive eating habits begins with a crucial basis: having a healthy relationship with food. This process takes time, patience and dedication, but it can be really transformative. An unhealthy relationship with food can lead to restrictive diet, a food for attraction, orthorexia, mental challenges and even long -term eating disorders. Today I wanted to talk about some of the things that helped me develop a healthy relationship with food, focus on mentality changes, balanced food options and conscious practices of food.
Friendly reminder here that I am not a registered doctor or dietitian. If you need help to improve your relationship with food, look for an experienced RD that can help you!
How to have a healthy relationship with food
Before talking about specific strategies, it is important to understand what a healthy relationship implies with food. This understanding will help you implement the advice in a way that makes sense for your personal trip and your unique nutritional needs.
What is a healthy relationship with food?
A healthy relationship with food is not about following a specific diet, eliminating whole food groups or classifying foods such as «good» or «bad».«On the other hand, it is about understanding why and how it chooses food, recognizes the signs of hunger and fullness, and eliminating the guilt of their eating habits. It allows you to see food as fuel and food, instead of something to fear or become obsessed. It allows food to simply be food, the ability to enjoy all your favorite things; nothing is out of the limits.
(My favorite Gluten Pop heart)
How is a healthy relationship with food?
Eat without guilt or anxiety, regardless of the types of foods you consume
Tune in the natural signs of hunger and fullness of your body
Allowing to enjoy all food groups without rules or strict restrictions
Practice conscious meals and savor meals
Understand that a meal or refreshment does not define your general health and will not break or break the composition objectives of your body
Recognizing the emotional aspects of eating and addressing them without shame
What are the benefits of establishing a healthy relationship with food?
Improved mental welfare
A positive relationship with food includes reducing stress, guilt and anxiety around food choices. You can enjoy your meals without constantly worrying about counting calories or feeling that you have taken «bad» food choices. You can go out with friends and enjoy without stress on the menu.
Better digestion
When you practice eating conscious and listen to the signs of hunger and fullness of your body, your digestion improves. Eating in a relaxed state supports a better absorption of nutrients and general intestinal health.
More energy and vitality
Instead of restricting food groups, a healthier relationship with food allows you to feed your body properly, which leads to more stable energy levels throughout the day. I also feel that it allows you to make healthy decisions because you are not being governed by emotions that arise foods.
Reduced risk of eating disorders
Light healthy eating habits and food labeling such as «bad» can contribute to disorderly feeding patterns. A healthy mentality about food can prevent the feeding cycle for binge, guilt and restriction. If you are currently fighting with an eating disorder, get the help you deserve. If you need resources, send me an email to gina@fitnessista.com and I can point out some RD that can help.
How to develop a healthy relationship with food
Practice conscious food
Instead of eating on the autopilot, decrease speed and really savor your meals. Pay attention to flavors, textures and how different foods make you feel. Avoid distractions such as moving on your phone or watching television while eating. Even better: salt and enjoy a little sun and fresh air while eating.
Stop labeling foods as «good» or «bad»
All types of food can have a place in a balanced diet. Instead of seeing food as something to earn or avoid, concentrate on general food patterns instead of a specific meal or snack. It is fun because when you take away food labels, you can tune into what you enjoy and want to include in your life. For me, I always thought that the pasta was so heavy and naughty hahaha, but the truth is that I don’t even like pasta. (Do not throw anything hahaha!) I prefer to have pizza, cookies or a cake.
Hunger honor and fullness signs
Your body is designed to tell you when you need food and when you have had enough. Pay attention to the signs of hunger and learn to stop eating when you feel satisfied, instead of too full. If speed decreases and practices conscious food, it is easier to recognize these signs of hunger and fullness.
Diet culture challenge
Diet industry profits by making people feel they need to follow rigid rules to be healthy. Instead of falling into restrictive tendencies, grant in intuitive feeding and make food decisions that are aligned with the needs of your body. Modern diets always turn and always contradict each other hahaha. Let yourself free from NICE and find the nutrition strategy that works for you.
Allow all food groups
Instead of eliminating whole food groups, point to balance. Each group provides essential nutrients, so the incorporation of a variety of foods supports long -term health. I like to emphasize proteins, fiber, healthy fats and flavor in each meal.
Address emotional food
Many of us turn to food for comfort, relief of stress or boredom. Instead of using food as an coping mechanism, explore other ways to handle emotions, such as movement, newspaper or spend time in nature. Sometimes, when I am angry or frustrated, I will have a handful of chocolate sparks (let’s be realistic here) and then do something else, such as walking or jumping on the bouncer. Fresh air always seems to help.
Plan balanced meals
Meal preparation can help eliminate stress of making food decisions. Ensure that your meals include protein, healthy fats, fiber and carbohydrates will keep you satisfied and support stable energy levels throughout the day. Some of the things I like to have on hand for the week: salad salads and salad coverage washed and chopped, a delicious dressing, a couple of protein options (such as grilled chicken or meatballs), a hummus lot, an energy bite and a large batch of roasted vegetables. With this, I can make so many lunch combos and different snacks.
Focus on progress, not perfection
Changing your eating habits is a trip. Some days will be easier than others, and it’s fine. Give yourself grace and recognize that small changes over time add to a healthier mentality about food.
If you are looking for more ways to create a positive approach to nutrition, see my publication on the teaching of children about nutrition.
What is something that has helped you cultivate a healthier relationship with food? Leave a comment below, I would love to hear your thoughts!
Xoxo
Gina
