Many times, we grab food and eat it and not even realize how much or what we just ate. We are too hungry or consumed with something else to care. Say goodbye to emotional eating and say hello to mindful eating.
Say Goodbye to Emotional Eating
Emotionally Eating is when you are angry, sad, happy, bored, or just about any emotion, and instead of addressing your emotions healthily, you grab comfort foods and start eating. Sometimes emotional eating may be just bad habits you started a long time ago.
You may be bored and turn on the TV, grab a box of crackers or chips, and start eating. Do these enough times, and eventually, you think you need to eat and watch TV at the same time.
The one that is always shown in movies as the emotional eating is ice cream and a break-up. The girl cries and eats the ice cream. “It will help me feel better,” she thinks. Somehow, we think every problem needs to be solved with food.
How to Handle Emotions
There are better things you can do to help you with your emotions.
- Pray- talk to God about the issue. One of my friends has said you should go to the throne before the phone. Make this number one on the list. Or- Go to the throne before the frig. (It doesn’t have the same rhyme to it.)
- Call a friend/spouse/parent and talk about the problem.
- Take a bath in Epsom salt and essential oils and think, talk on the phone, and pray.
- Get out your bible and read scripture. David was a roller coaster of emotions and just reading the Psalms may help you with your emotions. See the blog on How to Praise God.
- Go for a walk or a run. Exercise will help increase your endorphins and make you feel better.
- Laugh…this will increase your serotonin and make you feel happier.
- Read your favorite book or watch a happy movie and only with a healthy snack- if you need one.
- Listen to music or a podcast to get your mind off your troubles.
- Journal your troubles or lament. Whenever I do this, I see my problems and answer some of the questions I bring up in my journals.
- Make a list of things you are thankful for in your life.
- If all else fails, go to sleep early if possible. I always feel better when I get up in the morning.
Say Hello to Mindful Eating
- If you do need to eat because you are Hangry (hungry and angry)- Eat a healthy meal or snacks such as fruit, a handful of nuts, cheese, healthy crackers, or yogurt. Combine a protein and carbohydrate.
- Make a simple meal, plate it, eat it at the dining room table, and take time to think about the food.
- Chew slowly and take one bite at a time.
- Think about how the food tastes, smells, and sounds when you eat it, and how it feels in your mouth.
- Think about all the ingredients in the food you are eating and how it was made. Especially if you didn’t make it. There was a labor of love in the food.
- Chew your food slowly and thoroughly- you will find you eat less and it helps with digestion.
- It takes 20 minutes until you are full so enjoy your meal. Have a good conversation with someone as you eat or if you eat alone enjoy the food with each bite.
- Making your food will also help you to be more mindful – you can enjoy the process of cooking and what goes into the food. This also starts the digestion process.
- Pay attention to your hunger cues. Are you hungry or are you thirsty? Sometimes we eat when we are not hungry because we see everyone else eating.
Ask yourself are you eating out of boredom, stress, or just because? This is mindless eating.
Emotional eating is eating from emotions, and you will never be satisfied.
Watch Your Habits
Did you know if you leave an orange on the counter, you will be more likely to eat it for a snack than if you leave cookies on the counter?
Pay attention to how you feel when you eat. Eat until you are 80% full. I always feel better when I quit eating before I am stuffed.
Try putting your fork down between each bite and this will slow you down. This will be hard if you are typical a person who snarfs down your meal. I am a snarfer and I have learned to just sit and talk after the meal and not go back for more until 20 minutes has passed. My food is digested and I am not hungry anymore.
If you take a snack to a comfy chair, plate your snack and take it with you. Don’t bring the whole bag of chips or a container of cookies or …..you will just keep eating.
Eating is designed to nourish our bodies. If you are hungry, then fill your body with good healthy nourishing food.
You’ve Got This– Mindful Eating
I hope this provided you with some good tips to enjoy food and not let food rule you. You were designed to enjoy your food with others and enjoy every aspect of the food you prepare and eat.
If you want more ideas on eating healthy check out these blogs.
