05 Mar Ya Know Those Foods You Just Can’t Have in the House?
We are constantly bombarded with toxic language around foods and people attaching who they are as a person based on what they did or did not eat. There is nothing inherently bad or wrong with any foods, and you are not deemed good or bad based on your food choices. The problem is when we deny ourselves or restrict ourselves of certain foods, we want them MORE and eventually will over eat that food in fear that we can never have it again. The last super mentality. This then leads to negative emotions leading to restriction, then eventually binging and it’s an exhausting spiral.
It is undeniable there are foods that make us feel better and foods that don’t really feel good in the long run. When we can come from a neutral space with foods – these fun foods loose their power, because we know we can have them when we actually want them.
Coming from a neutral standpoint with foods is being able to eat regularly with enjoyment and without restriction. This is that sweet spot that I LOVE helping my nutrition coaching clients achieve! It’s amazing how much brain space and clarity you gain when you no longer feel controlled by food and body thoughts <3
How to Add Feared Foods back into your diet without binging
1. Add that food to other nutrient dense foods
Nutrient dense foods are foods that have lean protein, complex carbs /fiber, healthy fats, vitamins, minerals and are overall lower in calories. These foods help our body function optimally and keep you satisfied after eating. When you add a serving of this food in combination with other nutrient dense foods, you are less likely to over eat that food because you feel satisfied and not deprived.
Add granola + chocolate chips + Greek Yogurt
Pair tortilla chips on the side (or inside) your turkey wrap
Pretzels with your apple + peanut butter
Have a protein packed chicken chili and big salad with your pizza
Pair cheese with whole grain crackers and grapes
2. Have a balanced meal or snack first
Often times we are truly hungry when we reach for those foods that we feel out of control with. We are more likely to eat all the chips and salsa if we are walking into that moment hungry, tired and stressed.
Try having a balanced meals with protein, high fiber carb and healthy fat first. Then have a couple pieces of chocolate or a bowl of ice cream if you still are wanting it.
3. Portion out the food & serve in a dish
Portion out the chips into a bowl, serve yourself a bowl of ice cream.
Rather than mindlessly eating out of a box or bag which we are more likely to over eat from.
Measure out the portion you want in relation to the other foods you are enjoying with it.
4. Turn off Distractions
Be thoughtful and present while enjoying this food. Turn off screens, step away from your computer. Take a few minutes and enjoy what you are eating.
5. Have Support
This can be overwhelming and hard to navigate on your own. Especially with negative thoughts swirling through your head. It’s helpful to have a game plan and how you are going to thoughtfully add this food into your day. Especially in the begining it’s helpful to talk through this.
It’s normal to fall back into old habits. Like any new skill you learn, it will get easier with time and you will gain more and more confidence in navigating this!
Hit Reply if this resonates with you or something you find yourself struggling with. I would love to support you in creating space for other amazing things in your life!