We are going to piggyback off of the first post on relationships with food. As I talked about in the first post, Is your relationship healthy, I talked about how people demonize food and how we are our worst critics. Let’s expand on that concept. A good relationship with food involves giving yourself unconditional permission to eat the foods that make you happy, physically and mentally. No food should be “off-limits” and you should not have to feel guilty by eating the foods we label as “bad”. Look at yourself do you ever eat a particular food and think I have to do 1000 burpees to burn those devil calories or I will never be beach ready. Then when beach season comes do you say… well maybe next season because you never really built the correct relationship with food, to begin with.
This concept isn’t something we achieve overnight. I still struggle with this today, but it’s something we work on day after day. However, when we improve our relationship with food we begin to feel less stress and less guilt. This gives you more freedom in your diet. This doesn’t mean going to eat 10 donuts daily because Chase said all food fits but knowing that the one donut you eat isn’t going to make or break you. It’s what we do in our entirety that makes you able to achieve your goals and become an overall healthy person (in and out).
Here are some signs that you may have a bad relationship with food:
eating food brings guilt
You avoid foods due to them being labeled as bad
You have tried every fad diet out there and yet still haven’t accomplished your goals
You ignore your body’s hunger cues
You constantly use apps to count calories but ultimately haven’t learned what healthy eating is. Don’t get me wrong here those apps have their place as they help visualize what you are consuming daily and how much. It’s an eye-opener that can help people, but not many people can do this for a lifetime. After they lose weight and stop using the app… what happens? Do they gain the weight back? Did they learn how to balance their meals healthily?
You feel stress/anxiety when out with friends and family knowing there are too many devil calories everywhere and you can’t enjoy yourself.
With all of that, you end up creating a list of rules around food.
Getting food advice from Gwyenth Paltrow, Dr. Oz, or Kim Kardashian…. Lol
Now, knowing that you may have a bad relationship doesn’t mean you can change it overnight. You may have days where you give yourself freedom with food, while other days you are so restrictive you become guilt-ridden, this is normal, not great, but normal. What changes is when you start to realize that what you eat shouldn’t cause so much grief, anxiety, and depression. What if you allowed all food into your routine and in the process understood the importance of balance and variety? What if you allowed yourself to be guilt-free for eating that piece of chocolate? The key is moderation, which is not an easy concept. However, to have a healthy relationship one needs balance and moderation in all things. Foods that you eat do not define you as a person, they do not de-value you, and they shouldn’t cause anxiety and guilt. Instead, allow food to be what it is meant to do, and provide nourishment and energy. Food is meant to be enjoyable, brings people and cultures together, is social, and builds memories with those we love. Unlike animals who eat food to survive, humans consume food for a variety of reasons.
How to change that relationship to a positive one:
Eat when you are hungry and stop when you are full. Respecting your body’s natural cue for hunger.
No food is “off-limits”
You feel comfortable going out to eat in a social setting and enjoy the food you will eat whether it’s labeled good or bad
You choose foods that make you feel good
Food isn’t just a calorie option
You are not defined by what you eat.
You know that old saying “you are what you eat” - F that, we are so much more than that. Don’t say that phrase to yourself, it’s demoralizing and belittling. We are so much more than a number on the scale or a piece of food that makes us feel guilty for eating. I want you all to think about your relationship with food and see what you can do to change It into a healthier relationship.
It’s time to learn the value of nutrient-dense foods, all the while giving yourself freedom in your diet. Can you have a six-pack and eat chocolate too? Absolutely yes, again it’s that moderation concept, which is a bitch to learn. In time I hope I can bring you all an understanding of a healthy relationship with food, but also how to change your diet to a healthier one (while still enjoying food!).
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Recipe of the day by yours truly!
Tuscan Chickpea Salad w/red wine vinaigrette dressing
Ingredients
1 can chickpeas (rinsed)
1 can artichokes (marinated is preferred since it adds some flavor, but you do you!)
Pepper (red, yellow, or green - you pick)
Cherry tomatoes
Cucumbers
Spinach or Kale (optional)
avocado (optional)
drizzle of extra virgin olive oil
salt and pepper to taste
teaspoon of basil and Italian seasoning or to taste
Vinaigrette Dressing
1/4 cup extra virgin olive oil
3-4 tablespoons of red wine vinegar
2 teaspoons of Dijon mustard
2 cloves of garlic diced/chopped
Italian season 2 teaspoons or to taste
Basil 2 teaspoons or to taste
Salt and pepper to taste
1/4 or 1/2 squeezed lemon
1 tablespoon maple syrup (optional, but I like it!)
Directions
since this is a salad you wouldn’t have to cook anything. However, I do like to cut up the peppers mix those with the chickpeas and artichokes (mix in olive oil and seasonings) and air fry for 10-15 min on 375 degrees.
While that is cooking I halve the cherry tomatoes and cut the cucumbers to desired size.
Mix all dressing ingredients in a bowl and set aside
Add tomatoes and cucumbers and stir
Add in kale and stir
Once peppers, chickpeas and artichokes are done, allow them to cool and then add them to the bowl
slice avocado and place in salad before eating
Portion out to desired meal sizes and add feta cheese before eating! Feta makes everything better
The first time I made this I didn’t add kale, but felt this added another level to the salad to make it a complete meal. If you don’t like kale you can try spinach or leave out all together. It may be helpful to add kale and feta right before eating or even add the Vinaigrette right before eating.
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