Your Daily Challenge:
Keep Calm & Don’t Diet!
By Bernadette Kathryn, LMT, IHLC
Number one, like yourself.
Number two, you have to eat healthy.
And number three, you’ve got to squeeze your buns.
That’s my formula ~ Richard Simmons
My mom used to cook a lot and she was a wonderful cook, not fancy — just delicious! All the great kid food dishes that you might want, spaghetti & meatballs, meatloaf, mashed potatoes & gravy, cookie, fudge, cakes, pies…. you name it, I am sure my love of food came directly as a result of all that fun stuff mom made. And, whenever the desire for comfort comes — those memories come too!
I would always go for cookies and ice cream when I felt down — drown myself in the sugary delight of my favorite cookies. Or get ice cream to soothe my sorrows; my grandpa would take us (sibs) out for ice cream everyday after school to the Heap-O-Cream, ice cream parlor for a triple dip. Growing up this was not too bad, although I have issues now and opinions about the concept of getting kids started on bad habits that they will struggle with later.
How can you:
- first — observe your default eating style?
- second — make a note to self, what might you need to change in your default style?
- third — make the necessary adjustments to help you achieve your health goals?
We all have default behaviors that creep back into our lives during times of stress. We ultimately look for ways to comfort ourselves and find solace in the simple things we remember as a child. Mindful Awareness is an amazing skill to cultivate that can be an asset when we need to adjust our default behaviors.
What happens to you when things don’t go as expected?
Do you find that you are an emotional eater?
Do you eat or drink more out of happy or sad?
What is it that you do and how can you develop a new more supportive ritual to soothe you and comfort you in your stressful times?
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my default eating style is not enough vegetables, snacking and eating the same food all day long. not such a healthy plan and certainly balanced. i fool myself because i tell myself “it’s organic and sanctioned foods”. i need to listen more to the words of wisdom from my team leader.
i need to plan better, cook more, and compose balanced meals during the day. this is a ritual that is attainable. i plan to trade the time i whine and use it to create my new (old) ritual.
I have been playing this game for over a year now!!! And, without a doubt, the 3 meals off per week help tremendously. Also, knowing that I don’t have to be perfect with my food every single day helps. Some days (even beyond the 3 meals off) I score a 30 or 40 on food. And I still am in the game! So moderation would be the #1 thing that has given me staying power. Also the mindfulness peice; planning food, rest, water, exercise, communication, fun, etc has been invaluable.
After thinking about this challenge for a while, I realize that when I’m not feeling physically well, I seek the familiar comfort foods from childhood. Needless to say, they are not healthy. Although I am aware of the chemicals in processed foods, I have this magical thinking that I will feel better.
Like other old coping skills, I know that I need to find new ways of seeking comfort.
from MJF – team B/B
What is it that you do and how can you develop a new more supportive ritual to soothe you and comfort you in your stressful times?
When I get stressed I have a tendency to regress as some might call it and then look for a way to soothe myself.
I would turn to something I would call a tuck box full of all kinds of yummy treats. At school this was my place, reserved for only me and was the one comfort that I could always rely on.
So now I see that pattern is still present I turn to treats to soothe. The adjustment I can make is acknowledge what is happening, reflect on it and either soothe with lesser amounts or find an effective substitute.
Take a step back and change the way you look at things, you might be surprised!
The things I want to change are how I listen and how I respond to stress. The latter is above and the former is a challenge that can have some great rewards, both personal and professional.
The key is to not have other thoughts distract and focus on the words the other is saying. Create a practice of restating or reframing questions and asking for clarification.
Craving dessert after a meal is still a challenge. So far I have come up with better substututions; xilotol gum or a little dark chocolate can do the trick. A trigger for me is socializing. I want to have what others are having; having the 3 meals a week off really help. But sometimes that’s not enough, and sometimes I eat food that makes me feel achey that night or the next day.
I can relate to what Debbie has said ~ my go to when I feel stressed beyond ~ is salt related. I have been told that salt craving is related to adrenal stress which correlates to stress overload… makes sense ~
Notice the craving and adjust the behavior that set up the stressful situation
is it too much work? not enough sleep? avoiding something? etc…..
evaluate and adjust
when things get tough i fall apart. i reach for the carbs and boy, do i suffer! then my health goes downhill and the spiral begins. i need to remember the price i pay in the long run before i put the first piece of “poison” in my mouth. it sure tastes good but then i suffer in the end. if i don’t feel well to begin with, do i really want to feel even worse?
I’m realizing more often that when I’m stressed or tired that I really need water, deep breaths, a nice bath or a walk as an alternative to food. Sometimes I need a little power nap.
How to keep calm- stop, oxygenate ,strengthen feelings of gratude
Seek info
I realized- especially tonight at Super Bowl with friends and lots of unsanctioned food that the company and activity itself is more important than the food. I tried not to park myself by the food and instead watched more of the game and talked more to the other people. It’s just not all about the food!
I am definitely a stressful and emotional eater and drinker…I have stopped trying to celebrate crappy days with liquor, but I do like to celebrate with a glass of something:)….with food I am just trying to sub out what I eat during the stressful times, heading for the bag of veggies over the sweets!
In stressful times I reach for food. More specifically, I reach for chocolate or cheese! Recently, I find that walking home at the end of a long day helps reduce the stress of the long day running around and the walk helps me redirect my attention away from coveted carbohydrates and high fat cheeses. I still have those days when only a stack of Oreos does the trick, but they are fewer and far between!
I was tempted to answer the question do you eat more when you are happy or sad with a Yes. I am an emotional eater, and I do use food to celebrate and to manage stress (as in I had such a tough day I deserve a _____). I also love to entertain. I like a house full of people and good food coming out of the kitchen. One major change I have made though is in making sure there is enough, but not an excess. I have cut back on setting out appetizers when I entertain. A bowl of nuts, a bowl of olives and some hummus and veggies is really fine.
my Dad was the best cook in the house. every Sunday we would look forward to a roast with veggies cooked under it and gravy. best of all he made Yorkshire pudding with the meal. every week he would bake bread. for a sweet treat we could look forward to his home made toffee.
my current ritual is drinking healthy herbal tea blends. i have many boxes of different herbal teas that claim to help with this and that. what i do know is that they are relaxing and taste good. and, it they help with my sweet cravings.
Yes I love eating good food and good company
Just live for giving and family
I crave carbs. Pure and simple. From when I wake up to when I go to bed. I try to really limit the carbs but not eliminate them completely because then I am just a raving lunatic. I crave them more when I am tired and also at that 4pm point in the day.
What I’m learning is that I am most tired and hungry around 3 – 4 in the day. If I take a power nap or even just shut my eyes for 5 minutes I seem more refreshed. Also, water, tea or coffee helps before I start eating.