Are you exhausted by working hard to select the “right” foods but not seeing positive outcomes?
Our society is guided primarily by “good” and “bad” choices when it comes to food, however taking this route often leads to frustration, restrictive diets, reliance on marketing and fad diets, and so much more. This also assumes that the same diet is appropriate for everyone, which it is not. There are certain foundational aspects that can apply to the wider population, however it’s essential that people develop an approach that is based on their individual body type and nutritional needs.
Food is here to provide us with sustenance, culture, nourishment, a creative outlet, and it can either promote healing and vitality or deteriorate our health depending on how and which foods we consume. Therefore rather than focusing solely on trying to choose the “right” foods, focus your effort on developing a positive and nourishing relationship with food by using some of these prompts. Take this slowly and focus on one prompt at a time, only move onto the next one once you feel that you’re integrating the previous prompt regularly.
Am I consuming certain foods in excess? Or insufficiently?
Find balance in each of your meals and across the day. Take notice of what you are eating and if there are certain food groups or foods you are favoring or avoiding. For example, are you mostly defaulting to sandwiches or raw food? Maybe mix it up with a salad or rice bowl to increase vegetable intake and try cooking your food to take the pressure off of your digestive system.
Am I present during mealtime?
Are you watching television, working on your laptop, or daydreaming while you eat? Try to make time for your meals and really focus on chewing each bite, this will help you slow down and ultimately improve your digestion of each meal. You can also help engage your digestive system by taking 3 deep breaths before each meal.
Where is my food sourced from? Is it a whole food?
This is huge! Prioritize organic vegetables and fruits, and when eating meat, choose wild caught seafood, organic/pasture raised chicken, grass-fed beef, and organic pork whenever possible. Eat foods in their whole form and avoid processed or artificial foods/ingredients. One helpful tip to assessing an ingredient list is ask yourself “Do I recognize all of these ingredients and could I make this product at home?” - If the answer is yes then it usually passes the test. You can also aim to buy products that have 5 or less ingredients.
What is my body intuitively encouraging me to eat?
This is different from cravings, this is becoming in tune with what your mind and body needs from a nourishment perspective. By developing this intuitive nature you can begin to distinguish between hunger and cravings. Cravings are typically directed at specific foods and often arise when you aren’t actually hungry. When these cravings come up, drink a tall glass of water and engage in an activity to refocus your attention. Bring attention to why you are craving a certain food; are you stressed, tired, bored, etc. as this will help to understand your relationship with food at a deeper level. We may also crave foods that we are sensitive to (aka foods that are harming our gut), so take note of what you keep coming back to.
Am I using these foods to nourish my body?
Rather than looking to food as comfort or punishment, be mindful of choosing foods because they nourish and fuel your body.
Enjoy your cookie, but maybe instead of defaulting to the packaged option, cook a batch at home using quality ingredients and focus on enjoying the entire process.
If you go off course, do not punish yourself with restrictions and negative self talk, simply acknowledge the slip up and get back on track.
How can I prepare my food for optimal digestion?
Learn about the foods you eat/cook and look to understand how they are best prepared and eaten. For example…
Soaking whole grains and legumes makes them more digestible and reduces anti-nutrients such as phytic acid and lectins.
Cooking your vegetables makes them easier to digest, vs. eating an entirely raw salad
Avoid eating fruit with other foods, as this can sometimes cause stomach upset. Eating fruit in the morning on an empty stomach can help cleanse the liver.
How does the food I eat make me feel?
This is my favorite one by far! This is the foundation to intuitive eating and to building a diet that is right for YOU. During the next few days or when you feel ready, take note of how each meal makes you feel. Does it make you feel tired, energized, unsatisfied, full and satisfied, etc. Do you have any symptoms such as stomach pains, heartburn, belching, sneezing, etc. right after eating or a few hours later? And lastly, how do you feel the following day? Did you wake up tired, did you have sinus congestion, and how were your bowel movements? Feel free to start a food diary and jot down what you ate alongside how the food made you feel so that you can start making some connections.