Improving Our Relationship with Food

Many folks want to change their eating habits primarily because of their health or weight, so they start unrealistic and unhealthy diets. The reality is that our health and weight can only improve when we alter our relationship with food. Many individuals have an unhealthy relationship with food that stems from several factors that they are often unaware of. Several situations impact how well we eat.

There are a few things to consider when changing your eating habits: 1. your genetics, 2. potential health risks, 3. cooking ability, 4. budget and 5. access to healthy foods (yes, some areas do not provide fresh produce). It helps to review your needs and your limitations when it comes to improving your eating habits. It is not enough to need to change; you must also have a method that helps you obtain results. Take some time to write down a list of things to consider when making changes in the way you eat:

• What food groups do you struggle to avoid eating? Do these food groups consist of sweets, fried foods, salt, or processed foods?
• What type of food budget do you have? Are you working, collecting food stamps, or depending on others to feed you?
• What type of local food sources do you have access to?
• Do you have any way of growing vegetables or herbs? A window, backyard, or local community garden?
• How often do you eat? And are you eating full meals or snacks?
• Do you have any health issues? Diabetes, low blood sugar, Anemia, chronic illness, etc. Or does chronic illness run in your family?
• Do you consume alcohol or medications, or street drugs?
• Do you sleep enough hours when you go to bed?
• Do you work, and if you do, how many hours a week do you work?
• Do you know how to cook, and if you do, how often do you cook?
• Do you have access to a kitchen? And if not, how do you prepare your meals?
• How often do you eat out? And why?

I listed some topics above because eating is not just about food selection but economic realities. Not everyone can afford decent food or have access to a kitchen. Many assume that folks eat incorrectly because they are unaware of how to eat. But some folks do know about the benefits of good food, but their reality does not permit them to cook. Here are some options that may help:

• Learn new recipes to expand your cooking ideas.
• Frozen fruits and vegetables are a better option than can goods.
• Buy what you need to avoid throwing out spoiled food.
• Get a list of the local farmers’ markets. If you are on a fixed income, many vendors at the farmers market take food stamps.
• Plant as many herbs and vegetables as possible in your home. If you have a window only, use small containers.
• Join community gardens.
• Learn to drink more water since thirst is often confused with hunger.
• Rest even if you are not sleepy to reboot your energy levels.
• When tired, rest rather than recharge with sugar or caffeine

Remember, your food choices should reflect your tastes, lifestyle, cooking ability, and access to resources.  Your specific eating style can consist of anything you enjoy; fish with veggies, meat, and veggies, a strict vegan or vegetarian diet, Mediterranean-style food, or whatever fits your lifestyle or budget. The key to improving your relationship with food is making conscious choices that are realistic and doable for you. Avoid following trends or dietary recommendations that do not meet your health profile or reality, even if it comes from a doctor on YouTube. Remember, this is a blog about eating healthy and not weight loss or trendy diets


Copyright 2023 R. Castro

Resources:

Healthy Eating Ideas

https://youtu.be/9h9S9kD67-Q

https://youtu.be/Gloa9Rcm7T0

https://youtu.be/u4yibn5XC7k

Wall gardens
https://youtu.be/bad0OPKW6HM

Creating a balcony Garden
https://youtu.be/7Xm7nkb4XfA


Building gardens in small places
https://youtu.be/o_RZhQVN1s4

Starting a garden on a low budget
https://youtu.be/5XKv3-a_QaY

How to make growing pots for small spaces

Eating Wisely

I will start out by saying this is not an endorsement for a trendy diet plan.  I am not going to sell you the latest diet or cure for obesity or flat tummy remedies. This blog is about making wise food choices. It is necessary to learn how to create a healthy relationship with food, so you avoid impulsive choices.

For starters, you need to be selective on what you eat a not just for weight loss but optimum performance.  Your ideas about food need to change before you can learn to make healthy choices.

Trendy diets and food supplement work temporarily because you are essentially starving your body. Once weight goals are achieved, you regain the weight, because you go back to making the same old food choices. In order to successfully develop permanent eating patterns, you need to be mindful of the following:

• Get a medical check-up to make sure you do not have deficiencies or chronic health issues that may be impacted by a major diet change
• Keep in mind that everybody type has a different chemical make-up which is why one diet does not fit every individual
• Food is more than just a tummy filler; it is a combination of nutrients that supply our body and brain with fuel
• Smart food choices also provide our brain with the necessary chemicals to help regulate our moods  
• Food is chemistry, which is why its a mood enhancer and used as fuel for physical function
• Avoid doing a trendy diet just because it worked for a friend. Keep in mind  we all have different lifestyles and dietary needs
• Remember, when you begin your food modifications, is not a temporary phase, but a lifestyle upgrade
• Learn to cook in order to avoid eating foods with hidden calories and sugars
• Avoid processed foods as much as possible because they always have hidden sugars and salts that keep you craving more food, so you keep consuming more
• Though you should avoid processed foods, the truth is not everyone has the money or access to fresh produce, which means you need to read labels for food traps such as sugar and extra salt
• Moderation is essential, however before achieving it, you will need to reset your cravings
• Practice harm reduction when it comes to food choices, which means learning to identify food groups that keep you craving more consumption
• Avoid eating for comfort since it will lead to more unhealthy choices
• Clean out your food pantry and refrigerator of all processed junk food high in sugar or salt
• Always use a grocery list when food shopping in order to avoid buying unnecessary junk food
• Practice food planning since it will help reduce impulse eating and poor food choices
• Learn new recipes for healthy meal planning
• Make your food appealing to the eyes by using colorful vegetables
• Learn to consume food with high nutritional value for your lifestyle and specific body type.
• Remember food consumption will be different from person to person, for instance, a bodybuilder has different dietary needs than a runner or someone who practices yoga.
• A balanced health plan includes some form of exercise
• When going out to dinner, enjoy yourself, feeling deprived only makes you crave more
• When socializing, try to select events that are non-food related such as attending museums, art galleries, concerts, dancing, biking, hiking, walking, etc.
• Avoid sugary snacks, but If you must snack, pick snacks that are crunchy, packed with nutrients and naturally satisfy you.
• Keep healthy snacks in your home or carry with you to avoid random sugar products
• When spending the day out, take some emergency snacks with you, since it will not only save money but also keep you from consuming junk food
• When living with others, plan meals that everyone can enjoy and benefit from
• No need to be a vegan to be healthy since not everyone can thrive on plant-based meals only, specifically if they have problems digesting raw vegetables or need high-levels of iron
• Include the whole household in the meal planning in order to avoid having to higher food bills, cooking separate meals and sabotaging healthy eating

Changing your lifestyle is a big part of eating healthy. Diets do not work because they are based on plans that are meant to kick-start weight loss and not necessarily as a lifestyle.  Most trendy diets cannot sustain us because they often lack balance and omit food groups we need. As individuals, our bodies require different food groups and nutrients to thrive and function based on our lifestyle and not some cookie-cutter formula.

Copyright © 2020. R. Castro

Reference

Clean eating for beginners resource

Clean eating recipes

Downshiftology

Tish Wonders

Hello Fresh