Inner Strength Focus: Using Curiosity to Heal Emotional Eating

 
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If you are striving towards greater happiness, inner peace and contentment, developing the inner strength of curiosity will help you approach challenges in life with more ease and awareness. Increasing your knowledge and growing wiser all throughout your lifespan allows you to feel as though you have options and opportunities to shift your perspective to any circumstances.

Here at Wholistic Food Therapy, the primary focus is on supporting and uplifting those who struggle with emotional eating, so the examples given to grow this particular inner strength are directed towards this personal challenge. However, if emotional eating, managing food cravings and body image are not your focus, you can apply the same intention to your own areas of struggle—all challenges we face are usually metaphors for how we approach attempting to manage, control and make sense our internal experiences and our lives.

Applying curiosity to emotional eating is allowing yourself to grow in your knowledge base—and more importantly—becoming wiser surrounding your body, food choices, and judgements. When you struggle with emotional eating, you may feel out of control or powerless to food and therefore need a diet, a plan or something external to create a sense of control and willpower. This is a lie sold to you by the dieting (and now wellness) industry! Being curious about your own body, its specific needs for nutrition, movement and relaxation is all about being mindful and intuitive in how you approach not just what you eat but how you eat it. It is not about what the next best fad exercise program you should try, but about what makes you feel energized, healthy and vital. It is not about finding that perfect diet that is sold to you in a way that makes you believe it will somehow create happiness through weight loss, but really about being curious as to what foods, portions and combinations make you feel your absolute best—physically, emotionally and energetically.

When you are curious about how what you eat makes you feel, you can apply mindful and intuitive eating techniques and grow in your knowledge, awareness and therefore develop body-wisdom. When you are truly guided by your inner wisdom, you no longer question your choices, or live in regret, punishment, deprivation and judgment—nor do you resist what is best for you (aka self-sabotage).

Emotional eating is what happens when food cravings arise from a subconscious attempt to repress emotions. Being curious about what the feeling is about and growing in your knowledge of emotional intelligence can allow you to be truly wise. When you understand why an emotion has arisen, you no longer attempt to avoid it through suppression with food. When you understand why it is there you can make a choice about how to respond to it, rather than eat in an attempt to avoid, soothe or delay the emotional experience. Emotions are valuable information about our experiences, when avoided we avoid our lives.

For this week, if emotional eating is an area that you are working to grow and improve, I recommend following a mindful & intuitive eating practice for at least one meal or snack per day. Allow this to be a moment of being fully present with your food and your body. Make a conscious choice as to a specific meal or snack that you’d like to eat. Approach the opportunity to be curious about your experience with being truly present with your food (and yourself) in the following way:

·      Ask yourself what you want to eat.

·      Ask yourself what you truly are hungry for (emotional suppression or nourishment/something tasty).

·      Ask yourself why you want that particular food.

·      Ask yourself what the food has to offer you.

·      Ask yourself how hungry you are in this moment and allow that to guide your portion.

·      When you are prepared to eat, first notice the aromas and site of the food and notice your reaction internally to this meal or snack. Does it bring you pleasure? Are there feelings coming up for you about the food (not good enough, anxiety about calories, worried about how healthy or unhealthy it is)? If so, try to release these feelings and become mindfully aware in the present moment and let go of any judgmental thoughts.

·      Allow your environment to be as calming as possible without distractions such as TV and cell phones.

·      Tell yourself that you deserve to eat what is nourishing and brings you pleasure.

·      Notice your breath and relax your body.

·      Be grateful for your food.

·      Begin to eat.

·      Chew slowly and thoroughly.

·      Notice the taste.

·      Place the utensils down between bites or food down if eating with your hands.

·      Check in with your full cues.

·      Stop when you are satisfied.

·      Thank yourself for taking this time to be mindful and present with your food.

·      Notice how you are feeling.

·      Take time to journal if it feels as though it would be useful to continue to grow in your knowledge of what is right for you when it comes to food choices, portions, nutrients and mindful eating.

How’d you do? Developing curiosity about your own body’s needs and not what some random dietary theory says is the most valuable way to be truly body-wise and to grow in awareness of your own personal needs for nutrition, movement and relaxation. When you are learning from your own inner wisdom rather from an external source you will have a deeper respect for your body and make choices that serve you—you will choose you rather than choosing a temporary moment of pleasure or restriction.

The Snack Solution

 
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Do you spend time wondering or worrying about snacking? Snacking is something that is necessary if you are indeed hungry and can be tricky if you struggle with emotional eating, stress eating or strong food cravings. Your body wants to be in balance. When you have a craving, it is a message from your body. (I have written about food cravings a good bit so I won’t go into the specifics here, but you can check out one on identifying food cravings here, emotional food cravings here and creating a three-step protocol to manage them effectively here.) The information here today is all about honoring your body, your cravings and allowing your relationship with food to find a healthy balance. 

Snacking can get a bad rep and can feel confusing as to what to snack on when you are truly hungry. Snacks are a great place to identify what your body is craving and why it is craving it. If you are able to identify that it is not an emotionally driven craving, then you will want to indeed have a snack. Once you have identified that you are hungry and in need of something to satiate and satisfy you, you can think about what you really want. What would be enjoyable and create health and wellbeing in both your mind and your body?

One important nutritional point—when it comes to snacking—is that in order to feel satiated for a longer period of time your snack needs to contain protein and fiber. The second important point is that your snack actually tastes good to you so feel truly satisfied. How often have you forced yourself to eat something dry, boring or unsatisfying in the name of dieting? Food is supposed to provide pleasure. You just don’t want it to be your only form of pleasure in your life! Try not to overthink snacking, just ensure that you are practicing mindful eating and remain aware of the impact of your food choices on your mind and body. 

As you find what foods allow your body to feel nourished, satisfied and healthy and at the same time allow your mind to feel at ease, you will embrace snacking in a way that feels good to you.

If you’re still not sure about what to eat, let’s break it down a little by taste and texture. You may prefer or crave something sweet, salty, creamy or crunchy. You might be craving something cold or warm or spicy.

Sweet and Nourishing Snacks

-fruit with granola and/or yogurt
-yogurt (just be sure to read the labels—sometimes yogurts contain a ton of excess added sugar) topped with diced fruit, granola, chia seeds, nuts…-granola (read the labels!)
-homemade power balls (delicious recipe below!)
-dates and nuts (stuff a date with a walnut or pecan and yum!)
-nut butters with fruit (apple or pear slices with almond, peanut or cashew butter…)
-chia pudding with nuts, seeds and/or topped with fruit

Salty, Crunchy and Nourishing

-veggies (cucumber, peppers, carrots, celery, broccoli, squash, zucchini…) and hummus or a salad dressing you enjoy
-nuts and seeds (almonds, cashews, pistachios, walnuts, pecans, pumpkin seeds, sunflower seeds, hemp seeds…)
-rice crackers and cheese
-kale chips (recipe below!)
-olives
-hard-boiled egg with diced red peppers, tomatoes and avocado with a drizzle of olive oil and a pinch of sea salt

No matter what you choose, allow yourself to eat it mindfully, enjoying the flavors, textures, aromas and derive the pleasure from eating that you deserve. When you are eating, allow yourself to remain in a nonjudgmental state. Do not label your food as good or bad based on calories, perception or otherwise, it is just food. You can always ask your food what is has to offer you, and so long as the decision is not emotionally based, eat and enjoy it!

Here are a couple of super healthy and delicious snack recipes to try, enjoy and make your own.

Happy snacking!

Recipes: 

Homemade Power Balls

 
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These power balls are super tasty, filling and contain both protein and fiber as well as many other energy providing nutrients. They appeal to a craving for something sweet and chocolatey with the tasty dates and cacao powder. You can also roll them in chia seeds, dried coconut or crushed nuts for a little crunch too! Try them and see what you think. I have been experimenting with a few combinations and this one is a delicious, nutritious and satisfying one for sure!

Ingredients: 

2 cups walnuts
1 cup dried, unsweetened coconut
¼ cup cashews
1 ½ teaspoons vanilla extract
½ teaspoon sea salt
1 tablespoon coconut oil
1 ½ cups medjool dates, pitted
¼ cup or so raw cacao powder

Optional: crushed nuts, chia seeds and shredded coconut to roll exterior for garnish and crunch

Directions:

1.    Using a high-powered blender or food processor, place walnuts, cashews and coconut together and blend for about 30 seconds or until well combined.
2.    Add in remaining ingredients EXCEPT the cacao and optional ingredients and blend until smooth, about 45 seconds.
3.    Be sure not to let the mixture get too warm--it can get a little drippy, if it does just let it cool for a bit before preparing.
4.    Scoop out a heaping teaspoon of the mixture and roll into balls.
5.    Once formed, roll into the cacao until covered. Roll into optional ingredients at this time as well.
6.    Line a container with parchment paper, adding rows on top with parchment paper between as needed.
7.    Place in the refrigerator for at least 30 minutes before eating. Can be stored in the freezer as well! Usually they last for up to 5 days in a sealed container in the fridge or longer if in the freezer.

Makes about 20-24 power balls. Enjoy 2-3 balls as a healthy, satisfying snack.

Lime and Sea Salt Kale Chips

 
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Kale chips are a great, healthy option when you are wanting something crunchy and salty. This recipe has a hint of lime, making them extra delicious!

Ingredients:

1 bunch kale, stems removed and torn into bite size pieces
Drizzle of olive oil
Juice of ½ lime
Coarse sea salt, to taste
1 teaspoon sesame seeds

Directions:

1. Preheat oven to 275F. Line a cookie sheet with parchment paper.
2. Toss kale in just enough olive oil for a light coating.
3. Sprinkle lime, sea salt and sesame seeds onto the Kale, lightly massaging them into kale.
4. Lay kale in a single layer on the lined cookie sheet and bake for about 15-20 minutes or unit crisp. (Check regularly in the last ten minutes, as kale chips can go from not-quite-done to overdone super quickly).
5. Eat immediately once cooled. Store any leftovers in an airtight container to keep them crisp for about 1-3 days.

If you give these recipes a try I’d love to hear what you think!

If I Heal My Emotional Eating Will I Lose Weight?

 
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One of the first questions that people ask me as we begin working together is: “will this process of making peace with food help me lose weight?” This is such a tough and loaded question! This question always makes me feel the frustration, disappointment and pain so many of us experience with our bodies.

The desire to lose weight has often plagued so many for so long and after trying countless diets, supplements, workouts, and other extreme measures, the weight never seems to stay off. When it begins to creep back on, most are met with many overwhelming and uncomfortable emotions such as fear, frustration, denial and even hopelessness. So, when I hear this question about weight loss, I know it comes from a place where you may not quite trust this process.

When you heal emotional eating, you are metaphorically healing yourself. The struggles with food really are not about the food. The struggles, control and fear related to food point to the challenge of managing your internal emotional world, not having your needs met, and feeling in some way inadequate or not good enough. When you address these underlying emotions that trigger cravings, overeating and even binge eating, it can be overwhelming, tiring and it’s just plain old draining. Many of us don’t even recognize how deep the roots run because it has been happening for soooo long.

The thing is, healing from those deepest roots takes dedicated time. This means that the weight loss that results with this type of work (a non-diet approach) well—it takes time. A mindful approach to making peace with food is not an overnight fix. This process is not a crash diet. This is not a one-size-fits-all plan. That is why the way I work always begins with visioning, goal setting and, at the core of the process and consistently throughout the process, mindfulness. And I know, I talk about vision and mindfulness A LOT. However these tools offer such a powerful difference in the ability to feel, understand and accept emotions. They offer a mind shift towards progress, not perfection. They offer guidance and direction from within rather than grasping from random external fleeting diets. With your vision and mindfulness as the driving force towards healing and change, we can then work with evidenced based practices to continue the growth and change. These practices include nutrition, movement, self-awareness, self-reflection, self-compassion and accountability that create real, lasting, sustainable change in mind and body.

Basically, working in a mindfulness and intuitive eating approach is flipping everything you ever thought, did or tried over and shaking it out—with intention. The work ends up creating space to feel like yourself, to become who you truly are meant to be. The hard work, focus and determination creates progress and an opening to accept all parts of yourself, all of your emotions and the whole of who you are and your life as it is unfolding.

The work with mindfulness to heal emotional eating moves you through any stuck and stagnant places and even will lift you out of back slide. The work is about addressing resistance, head on, and building resilience. Do you know how resilience builds? With hard-hard work. Resilience builds and generates itself with failure and mistakes and from shifting your perspective from “why bother?” to “I am worth this bother,” or “today I choose to bother.”

If you are ready to immerse yourself in this alternative approach, keep on reading! Freedom From Emotional Eating is an online group coaching experience that meets live weekly for twelve weeks. This course sets up the specific and valuable circumstances to create real, intentional, actual change. The processes you experience with this course are transformative and healing. Many of the modules are not easy, however they are SO worth the hard work. There are smooth transitions between the modules to keep your progress as linear as possible. Throughout the course, you have the constant support needed to create the change you desire, slowly and over time so that they are sustainable.

As you begin to integrate the changes, you have consistent support and coaching which frees your ability to transform your mindset so you can remain in action mode. Another big difference between healing emotional eating versus putting a band-aid on the symptoms is that it is a life-long journey. This process is a commitment to yourself. This process requires a sound commitment to change, and then to create the circumstances necessary for the changes to continue to evolve. Throughout the course you will add new layers of change upon change until you find you are truly living your vision for your life. You find yourself truly making peace with food. While you are creating the circumstances within your life to no longer eat when bored, sad, angry, anxious, happy, fearful, lonely or otherwise, the weight naturally comes off. However, once this course, it is no longer about the weight and more about freeing yourself of old wounds, old patterns and creating a new way of existing within your own life.

If you are ready for a different approach to heal your relationship with food, with your body and with yourself, join me and a supportive group of like-minded others going through the exact same process. Healing your relationship with food could occur one day, or this could be day one. Your choice. Your life. You get to decide when the time is right, right now. I hope you will consider joining me on this journey to healing and wholeness this spring. I look forward to walking with you along your personal path to making peace with food. If you are ready to take the start the journey, you can click here to learn more. If you’d like to be on the wait list for the next offering, reach out, I’d love to hear from you!