There are many people I know (including myself) who struggle with or have struggled with 'Nutrition' in the past, you know--the balance between food as fuel vs food for comfort vs food for health vs food for controlling the way we look vs food for bringing people together vs food for the soul.. you get the picture.
Food is a lot of things to a lot of people. We need to eat or we'll die. But there is so much controversy and confusion out there about what's best for us.
Don't eat this, do eat this, only eat this sometimes, this is bad, this is good, ahhhhh it's overwhelming..!!
And in the process of trying to figure it all out, we get stressed out. Stressed if we eat the 'bad' thing, stressed if we overeat, stressed when we are hangry, then the feelings can spiral into guilt, shame, anger... all of this around what we put in our gob.
And when those feelings spiral, time and time again, it negatively affects our wellbeing.
So because this topic is a key pillar to wellness and overall health, my next workshop will be looking not just at Nutrition, that is, what is nutritious for us to eat, but also at the common triggers around unhealthy food relationships.
Having been there myself... binge, restrict, indulge, guilt, binge, restrict, indulge, guilt repeat, repeat, repeat, I know it's a vicious cycle and one that is hard to unstick yourself from without help and guidance. That is why I am over the moon for you to meet my guest presenter at July's Pilates and Nutrition workshop!
Darcie has a degree in Nutrition, but most importantly she's a huge advocate for healthy AND peaceful eating. She helps many, many clients beat binge eating and regain their confidence and control of food. And this month she is my guest blogger and she has 5 practical tips to help you develop and maintain a positive connection with the food you eat
Take it away, Darcie...!
Hey, hi, hello!
My name is Darcie, owner of Darcie Ellen Nutrition, a certified nutritionist (BNutrSc.) & binge eating coach. I support binge eaters & yo-yo dieters to break free of the binge-restrict cycle, hop off the diet rollercoaster and establish a healthy and peaceful relationship with food! I am so looking forward to running the Nutrition Workshop with Kirsti on July 22nd, I can’t wait to see you there!
Back in my diet-y days, I used to loathe my body, binge eat a block of chocolate a day & tried every fad diet, health kick & food rule under the sun. This was a pretty confusing, conflicting, frustrating & isolating time. Thankfully, I stumbled upon intuitive eating & utilised professional support to heal my relationship with food & my body, which was an absolute game changer!
If you can relate to where I once was, I know how lonely & isolating it can feel, though I want you to know you are certainly not alone & these food struggles are a direct result of societal pressures & the systems surrounding us. I am going to share my top tips in how to free yourself from diet culture & build a healthy relationship with food. Ultimately, so you can learn to eat healthily, peacefully, in ways that work for YOU!
In today's world, where diet culture and extreme eating habits often dominate our thoughts, cultivating a healthy relationship with food is essential for our overall well-being. A healthy relationship with food is not about rigid rules or restrictions but rather embracing balance, mindfulness, and self-care. In this blog, we will explore some key principles and practical tips to help you develop and maintain a positive connection with the food you eat.
1. Listen to your body: Our bodies are incredibly intuitive and have built-in mechanisms to guide us in meeting our nutritional needs. You were born with these innate skills & tools, which diet culture robbed you of this superpower! Eat when you're hungry, what sounds desirable & nutritious, and stop when you're satisfied, rather than eating based on external cues or strict schedules (portion sizes, eating times, meal plans etc.).
Ask yourself…
If you were to block out the noise of numbers, ‘shoulds’ & rules, what do you truly want & need in this moment? How hungry are you; meal or snack hungry? Where do you feel this hunger?
Listening for hunger cues & understanding fullness signals, encourages you to eat in ways that work for YOU, whilst freeing yourself of the mindset mess.
2. Practice mindful eating: For many of us, we live busy lives & go about our days on autopilot mode, further disconnecting you from your bodies needs. Perhaps you find yourself at the bottom of the chip packet and think ‘who just ate all my chips?’ Or maybe you can’t recall what you ate for breakfast.
Mindful eating involves paying attention to your body's hunger and fullness cues, as above, whilst savouring each bite and being present in the moment. Slow down, appreciate the flavours and textures of your food, and engage all your senses. By practicing mindful eating, you can develop a deeper connection with the food you consume, reduce stress levels, improve food satisfaction, enhance your eating experiences & further, reconnect with your bodies wants & needs.
3. Ditch the guilt and judgement: Guilt and shame surrounding food choices can be detrimental to your mental and emotional well-being. Understand that no food is inherently "good" or "bad" & it holds no moral value. This binary way of thinking, puts the “bad” foods on a pedestal, increasing desire, leading to intense cravings & therefore, overeating. Label food what it is, i.e. chocolate, banana (as opposed to naughty, junk etc.) & watch the charge you feel around food, neutralise. Don’t underestimate the power of self-talk! Food is nuanced & offers must more than just ‘nutrition’ – is this food filling an emotional need, pleasure, celebration, connection?
Give yourself permission to enjoy your favourite foods when you truly desire, without judgement. Cultivating a compassionate and non-restrictive mindset is key in being able to move on from eating experiences with trust & ease.
4. Establish diverse and nutrient-dense eating patterns: Nourishing your body with a wide variety of foods ensures that you receive essential nutrients. Aim to include a source of protein, carbohydrates & fats at most meals to ensure you are getting variety, to optimise your nutritional value & help support satisfaction & satiation. Focus on what you can ADD that you will benefit from, in ways you enjoy, as opposed to what you’d like to eat less of. This is what we refer to as an abundant mindset; what you focus on expands!
5. Seek Support: If you find yourself struggling with your relationship with food, seeking support can be hugely helpful. The power of having someone to guide you step-by-step & offer objective perspective to ensure you move through inevitable challenges & obstacles with ease, whilst ensuring you don’t default to old unhelpful ways, is invaluable.
Developing a healthy relationship with food is an ongoing journey that requires patience, self-compassion, and a commitment to self-care. The benefits include, reduced stress & positive emotional functioning, greater motivation to exercise, improved body appreciation & satisfaction, healthier & more consistent eating patterns (no more all or nothing!) and more. If you’d like to know more about how you can cultivate a healthy & peaceful relationship with food, I cannot wait to see you at our workshop on July 22nd. Get your tickets below!