Were you born in the late 80s or 90s?
Just say, “No.” Any of us born in the 80s or 90s had that phrase drilled into our brains about drugs. And honestly, it’s solid advice – saying “No” and being assertive, especially regarding our food choices.
Being assertive is a skill that has taken me years to master, and while I am still a work in progress, when it comes to food, I don’t feel guilty about not eating when:
A) I don’t like the food.
B) I am not hungry (whether physical or some other type of hunger- like emotional).
C) I know the food will make me feel bad after I eat it.
A significant component in mindful eating is changing your mindset around food – from being in control of food to being IN CHARGE of what you eat. If you control your eating, you can quickly find yourself out of control with eating. Versus when you are in charge, you can make your choice around food and move on – like the grown adult you are!
Even with a change in mindset, you can feel “guilt” around eating, no matter the situation. So it’s essential to have some mindful eating skills and a mindset shift you can fall back on when you need to.
Below are my top three mindful eating skills you need to work on to help get rid of food guilt:
1) Having a plan.
Have an idea of what and why you will eat before entering a social food situation. Planning isn’t always possible, but having an intention of what you want to experience and how you want to feel after eating can help you make the best choice for you at that moment and decrease guilt and anxiety later on.
For individuals with food sensitivities, it’s crucial to consider what food choices will be available and what you want to feel after eating.
2) Making a decision.
I think this may be the most important yet overlooked skill of mindful eating. It sounds easy, but deciding what you are going to eat and how you will feel after eating – making a decision – is key to being in charge of your food choices. Whether eating something you know you have a sensitivity to, but you eat it because it’s your favorite dessert that your Aunt Martha makes, OR choosing not to eat it – the power lies with you, not the food. And the power does not lie with the person who made the food either! Once you take away the control of food and other people’s opinions, you take charge of your eating choices.
3) Identifying what type of hunger you are experiencing.
Hunger is more complex than just the pain you feel in your stomach if you go more than three hours without eating. Physical hunger (that pain you are experiencing) is regulated by your hormones, while Emotional hunger is present to satisfy an emotional need. You could also consider Taste and Desire hunger as different types used to fill a need for food.
Practicing mindfulness and becoming more aware of the different types of hunger we experience throughout the day will help you understand and take charge of your food choices and what you need at that moment.
To recap, it’s not only essential to know what the best foods are for your body to help decrease inflammation, but you have to know how to use the knowledge you’ve gained about food and yourself MINDFULLY in the REAL WORLD. Hopefully, these three skills I have my clients work on can help you understand your food choices and become in charge and more assertive about your eating habits – helping you eliminate all the unnecessary and unhelpful food guilt in your life. Remember, you can say “No” and “Yes” to what and when you want to eat.
