Mindful Eating #14: Replacing Unwanted Thoughts

Replacing unwanted thoughts (about anything in your life) is a simple and rewarding practice.

Begin with the commitment to notice and observe your thoughts.  Simply notice and observe.  You are only gathering information about yourself right now, you aren’t condemning or teaching yourself any lessons.  It might be helpful to write your thoughts down on paper so you can see them or reread them aloud but you do not have to either of these things if you do not prefer.

When you are comfortable noticing and observing your thoughts, start to pinpoint those that are untrue and negative.  Untrue thoughts might be hard to identify at first so give yourself time to explore what you think.  You can explore by asking yourself questions about specific thoughts.  You can ask, “Is this something that can be proved or is it something I was told to believe?” or “Is this always the case or have I simply always told myself this?” or “What evidence is there that this a hard fact?“.  You can spot negative thoughts easier than untrue thoughts because they will be followed by negative feelings such as judgment, criticism or a general lack of compassion.

After you have pinpointed untrue and negative thoughts, immediately replace them with thoughts that are true and positive.  You might do this by thinking, “Even though I have thought this for a very long time, I know it has never helped me and I will choose to think on something that will be of benefit (your new true and positive thought) instead.

Follow this process up by reminding yourself that every time you replace an unwanted thought with one that is true and positive, you are strengthening your ability to think rationally and positively.  Do not neglect this part!  It serves as a rewarding reinforcement keeping you motivated at replacing unwanted thoughts.  Even if it feels funny or forced, do it.

Here is an example of replacing untrue and negative thoughts you might have when you “fail” or “break” your dietary goals with thoughts that are true, helpful and positive:

Thoughts: “I cannot believe I just ate that.  And so much!  I’m such an idiot.  I’ll never be able to eat right, I’m too weak.  I will just have a bit (but who am I kidding, alot!) more and then start again tomorrow.

Now apply observation, questioning, replacing and celebrating:

Oops, there I go again with untrue and negative thoughts about food and eating.  Let me stop and think about this for a moment.  Why can’t I believe that I ate this?  It is a delicious food and I’ve always enjoyed it and it’s available right here for me to eat.  Most people would surely eat it if they had the chance and they liked it as much as me.  Given this, it might be more strange if I did not eat it at all so it’s actually quite believable that I chose it, but I am not an idiot for it.  The truth is, even though I did not make the best choice right now, I am always capable of eating in a way that supports my dietary goals.  One snack or meal off coarse does not make me a failure, it just means I chose to eat foods or in a way that is not the best for my body.  Thankfully, my body does a very good job at healing itself and this act will not destroy me.  Even if I ate ten more servings of this right now I am not a failure because my food choices have no bearing on who I really am, they only contribute to the health and size of my body.  I have already proven that I can eat correctly (ways that I have decided keep me feeling great) so I know without a doubt that I can eat correctly again.  The reality is, I am a fallible human being, just like everyone else, and at times I will eat when I am not hungry or have foods that do not support my health goals, but right now I will choose to stop eating and do the kindest thing I can think of in this moment, which I know is to not overeat anymore.   I want to feel good when I wake up and I know that continuing to eat will only make me more full, more bloated and more likely to eat poorly again tomorrow.  I am pretty certain that the best choice for me is to end my eating now instead of waiting until tomorrow.  There, now, that was not so bad!  I am learning to replace my thoughts and I am getting better at it!  I think I will clean up and get on with my day.  There are still more things I would like to do.”

This is only one example of replacing unwanted thoughts with truth and positivity.  You can use this practice for any untrue or negative thought and with time it will become more natural and easier to do.

Try it out and leave a comment with your own experiences!

Image from Flickr.

Mindful Eating #12: Eating for Right Now

It’s a good idea to get in the habit of asking, “how can I be kind to myself right now?” when you are choosing something to eat.

This question is different than, “What should I eat?” or “What am I supposed to eat?”.  There are enough diets in the world to answer these questions.  All you need to do is look any of them up and you can find rules and menus to last a lifetime, you might never need to think for yourself again!

Asking yourself how you can be kind when choosing what you will eat right now is different because it requires you to be in tune with your body’s needs in this very moment.  Not yesterday or tomorrow or last week or next week, but now.

Now might reveal that your body would do well with protein.  Now might inspire you to choose vegetables as part of or even your whole meal or maybe none at all.  It might lead you to more carbohydrates or more fat or maybe less of everything, because right now, you are not that hungry.

Now will unlikely lead to to eat in a manner that is poor for your health.  It’s unlikely that it will tell you to binge or starve or choose foods that make you feel sick.  Now has your best interest in mind and can be used as a compassionate tool to guide your eating.

Staying present and honest in this very moment will help you make the best choices for your body right now.

Your choices might look different than a diet menu or what the next person is choosing, but that is OK because those things never need to be of your concern, anyway.

Let others also choose their “right now” and everyone wins.

If you find that you have a difficult time deciding on how or what to eat, try offering yourself a bit of kindness and ask what would be best for you right now.

Image from Super College Chef.

Mindful Eating #11: Why I Binged on Food for 10 Years

Not unlike many people, I decided I wanted to lose weight when I was in college.  I had gained the average 15 pounds (maybe more, OK, it was 30) and felt defeated that none of my clothes were fitting anymore.  I purchased a fitness magazine and starting tracking my calories online.

I followed a calorie-restricted diet and lost alot of weight.  I lost too much, but that is a topic for another post. While losing weight, I had extreme urges to binge on food, and I would binge.

During a binge I felt uncontrollable, not like myself, and powerless to resist my intense desires for huge amounts of food.  This was frustrating, to say the least.

I didn’t realize that I was not eating enough for my body to feel satiated.  I was starving.  Refusing to live (an extreme way to interpret it but true nonetheless).  Consequently, I would experience urges to eat uncontrollably at random times.  I always gave in, felt relief to finally eat and then, of course regretted it.  But I always obeyed the urge and repeated the cycle.

I did this for ten years.

My bingeing was followed by fasting.  I have never purged in the form of self-induced vomiting and I’m too lazy to work out for hours on end to burn off the extra calories.  I would rather just skip a meal (or two, or three).

I thought that once I started eating normal portions of food again and weighed a healthy amount,  the binge urges would go away and no longer disrupt my sanity. But they didn’t. The urges continued after I resumed eating more food.  This was confusing.

It made no sense that I would desire to binge eat when I was already eating enough.

So I read alot on the topic.  I became obsessed at learning everything about this weird and embarrassing way to eat.  The best books I have read explaining binge urges are Brain Over Binge by Kathryn Hansen, and Taming the Feast Beast by Jack and Lois Trimpey.  If you binge eat, read these books.  If you have any habit you feel you cannot kick, read these books.  There are many other wonderful books about binge eating, and how to end the diet-binge cycle, and many of them are very helpful, but these two explain binge urges in particular.

It turns out that bingeing is habitual.  It starts out as a survival mechanism the body uses to get enough food but then it seems to just be a learned behavior.  A habit.  A normal way to eat.

People often think bingeing is associated with a traumatic past or feeling insecure, or an inability to cope with stress.  I thought these things, too, and there is plenty of merit in the ideas. But I examined my past and I could not find trauma that required harming my body with absurd amounts of food (and cannot think of any trauma that demands eating too much food).  I took a look at my confidence level and didn’t find it low enough to demand binge eating (nor found that binge eating improved my confidence, it only weakened it), and I could think of alot of other coping mechanisms for my stress that did not involve eating food.

It perplexed me that I was bingeing. I would binge in many different emotional states.  It was not limited to stress.  It could be when I was happy or tired or apathetic or excited or afraid.  There was really no dominant pattern.

It became obvious to me that I was not bingeing to improve my life, I was doing it because I was doing it.  I did not like that I did it, but it was easy to do and became my normal.

And it was the normal that I chose.  I could have chosen drinking, taking other substances, shopping, playing video games, spending time on social media, or any activity that provided immediate pleasure and relief from an urge, but I note I chose eating because I typically find a lot of pleasure in food the way that someone who finds a lot pleasure in alcohol would choose excessive drinking.

And it did not matter that I was at a healthy weight and that I ate enough to support my body.  I had learned to binge and my brain would signal to do it and I would.  Every time this happened, I strengthened the habit making it more likely that I would do it again.

After I learned that my bingeing was a result of habit, I was able to separate my morality and sense of self from the urges I continued to feel.  This took time because I linked binge eating with my self worth for years, but it was a huge relief when I stopped this association.  The urges, while they did not immediately disappear, did become less threatening and I learned that they were tolerable, resistible and even meaningless.

I did not resist my binge urges right away.  It took experimenting with resisting a binge urge, actually resisting it, and giving in to them for me to really grasp how they were influencing me.  I started to change my beliefs about binge urges.  I decided I no longer had to obey them and that I would be physically fine, and better off, if I didn’t.

Other people have had different experiences with this.  This is just my own.

It was exciting to resist urges to binge.  I didn’t die.  I didn’t feel very much discomfort, to my surprise.  I actually felt happy that I could decide to take better care of my body.  It was rewarding. I noticed that my binge urges were the strongest if I had not eaten enough throughout any given week.  They were stronger if I had overeaten at any one meal and they were strong when I would have foods high in sugar.  They were less when I ate more protein and fat.

Today I use my experiences with resisting urges to binge to my advantage.  I aim to eat protein, fat, and vegetables.  I avoid sugar (mostly) and processed foods.  I know these things help minimize and even remove binge urges so it’s worth it to me to be mindful of what I eat.

I realize that if I don’t eat foods that minimize binge urges, and I indeed experience the desire to binge, that I do not have to.  I never have to.  No one has to.

Knowing this, and because I believe it, my life has changed.  My thoughts have changed, too.  Bingeing no longer gets the best of me and I’m able to see it for what it is–a habit that can be changed.  My binge urges have lessoned tremendously and I’m able to enjoy life so much more.

When I do have an urge to binge, I notice it and allow it to pass.  It always passes.

What do you think about binge eating being a habit?  Have you had an experience with binge urges?  Do you tend to obey them or resist them?  Do you think binge eating is more complicated than being a habit?

Share your experiences by leaving a comment!

You can also email me at sarahsteffenspersonalchef@gmail.com.

Image from Under the Root.

Mindful Eating #10: Choose to ENJOY Taking Care of Yourself

Remember that it is always your choice to take care of yourself.  There might be people in your life that suggest or hope you make healthy choices such as eating real and whole foods and getting enough sleep, but they can only suggest and hope these things.  They cannot make you do anything that you don’t already want to do (on a separate but related note, it is interesting to observe that when we desire to take good care of ourselves, pro-healthy suggestions from others feel like encouragement and kindness and when we do not desire to take good care of ourselves it feels threatening and forceful.  Even when we have asked others to remind us of our goals!  In either perception, the suggestions remain the same but our beliefs about them determine how we receive their advice–merited or unmerited).

Along with the choice to treat your body any which way you desire, it is also your choice to have whatever attitude about maintaining your health goals that you desire.

If you choose to believe that it is relatively easy to pass up servings of food that are much too big for you and that it is pretty simple to shop for nutritious foods at the market each week, your experience doing these things will follow suit and eating less and shopping for healthy foods will be just that–relatively easy and pretty simple.

On the other hand, if you choose to believe that every time you have to say “no” to a second helping of food that it is terribly saddening and that going to the market has become a battle between your new healthy self and former careless self, your experience doing these things will also be just that–terribly saddening (likely unbearable!) and an annoying battle.

The things you chose to do in the above example did not change but your perception of them had, causing your healthy eating and living experience to be either attainable and enjoyable or difficult and disappointing.

It is good to remember that you have the choice to make decisions that contribute to a healthier life.  You are in control of each decision and not only each decision, but of the perception you have while making them.  The next time you find yourself frustrated about any of the goals you have decided to pursue, remember the frustration felt is purely optional and that you can choose to feel enjoyment over your experience as soon as you’re ready.  You might even begin to truly like and prefer all of those things that seemed like such a big, difficult deal.

Of course, this is only a suggestion and a hope.  You always have the final say.

Image from The Nifty Fifties Tumblr.

Mindful Eating #9: Do You Accept Yourself?

I have been interested in eating healthy for most of my life, but it wasn’t to treat my body well or to feel good.  It was to lose weight.

I can remember being in elementary school, portioning out crackers to pack in my school lunch, wanting to know how many calories I was eating, hoping that I would become a slimmer version of myself by restricting my food.

Just one size smaller, just a few pounds thinner.  Then I would be comfortable and my life would be better.

Then I could focus on others things like hobbies and a career.

Then I would accept myself.

As I got older, I educated myself on nutrition, and was convicted to eat the purest and healthiest foods possible.  I counted calories for a few years, was a vegetarian for a few, got rid of all processed foods, and later adapted a diet of real foods.

I wish I could say that my goal was for health, but it wasn’t.  It was always to lose weight.

I finally did lose weight after college through very restricting dieting (too much which had very negative effects on my body and mind), and when I couldn’t afford to lose any more and I still wasn’t happy or accepting of myself, I became confused about why I tried to eat healthy at all.

It is not surprising that I cycled through periods of binge eating during my years of very restrictive dieting,  It was very difficult to maintain a weight that was too low for me, and very uncomfortable to starve my body of the nutrients it needed.

It often bewildered me that I would cycle through periods of very healthy eating, then periods of self-sabotaging eating that left me feeling sick and gross.  This opposing pattern proved to me that I wasn’t interested in health for actual health.  I was interested in it to get thin.  When getting thin was too hard, I wasn’t interested in it at all.

During this season, I had done quite a bit of reading on accepting myself, and eating to treat my body well, and quitting the diet/binge habit.  It sounded really nice–accepting myself, but I couldn’t.  I didn’t believe I was acceptable unless I was losing weight.

It was only a few years ago that I really gave some serious thought to accepting myself no matter what I weighed or looked like, and eating healthy to be kind to my body.

What if I only ate healthy because I cared about how nutritious foods made me feel?  What if I chose to be happy and comfortable with myself no matter what I looked like or what I weighed?

I attempted to take this approach, but it did not come very easily.  I did not decide to accept myself, and then became a natural at it overnight.

It required daily determination to stop letting my weight determine my value.  When a thought entered my mind that tied my personal success with my weight, it had to be replaced with truth immediately.  When disappointment surfaced after looking in the mirror, I had to remind myself that the self-hatred I was cultivating had gotten me nowhere, it felt unfortunate, was distracting me from more important issues, and was not helping me in any way.

It dawned on me one day that I might look the way I look today for the rest of my life.  Sure, I will look older, get wrinkles, and age spots, and gray hair, but I might weigh what I do now until the day I die.

Would this be OK?

Would I choose to stress about something that may never change for the rest of my life?  Would I let this obsession determine my happiness, comfortability, and confidence until I die?  Would I fret about this more than important issues that are happening all around me?  More than caring about other people?  More than connecting with family and friends?  More than making a positive contribution in the world?

We all have one life.  We get to choose what we value and how we spend our time, and what we believe.  We get to think what we want to think.  We get to feel what we want to feel.

I chose self acceptance because the path of self-hatred was exhausting.  It robbed me of happiness.  It kept me from being present.  It made my life small, and it didn’t even allow me to do what I wanted it to in the very beginning–eat healthy to lose weight.

Self acceptance is about so much more than being OK with what you weigh or what you look like, but for those who can’t even claim these things, it’s certainly a start in a positive direction.

What about you?

Do you consider yourself someone who accepts yourself?  Who accepts your body how it is right now?  If not, when will your body be good enough for you to accept it?  When will you choose to be happy, comfortable, and confident?  Do you really believe that a number on the scale or a size of clothing can provide you with the feeling you are looking for?

Image from Johanna Ost.

Mindful Eating #5: When You Don’t Have Motivation, Try Commitment

This Mindful Eating post explores a related concept of goal-setting, be it with eating or anything else, and that is being motivated.

There seems to exists a period between inspiration and execution of goals referred to and felt as motivation.

Motivation seems to be what gets us to tackle our goals, to resist resistance, and to succeed at something (Note: I recently heard that motivation is rooted in a negative force to do something while inspiration is rooted in a positive force.  This was one speaker’s opinion and for the sake of this post, motivation and inspiration will refer to the same idea: accomplishing your goals).

Motivation is often stimulated by reading powerful stories, passionate quotes, or seeing beautiful images. It is propelling, and encouraging, and it is felt.

So, what do you do if you do not feel it?

I think many of us go through seasons of feeling motivated to eat healthy and to be active, and then through seasons where we don’t.  I certainly do.

Often, seasons of motivation are coupled by optimism, and hope, while seasons without motivation may be anxious, negative, or filled with resent.

Or, perhaps most frightening, coupled by feelings of nothing at all.

What motivates you to take care of your body?

Is it feeling well?  Having energy?  Looking pretty?  Maintaining your weight?  Do you ever go through seasons where you don’t care about these things?  If so, what keeps you committed to the cause?

Last year I made a decision to take a brisk walk outside everyday.  It wasn’t an idea that took much meditation.  In fact, it was a very simple decision that has not seemed to have much impact on my schedule or general sense of well-being.

I take a brisk walk, outside, everyday.  That’s it.

Rain or shine, convenient or not, I just do it.

I enjoy being outside, and I like going for walks, but I guesstimate that I have not felt like going for about 75% of my walks.  It has been 10.5 months since I started walking everyday, which means I haven’t felt like taking 220 out of 294 total walks.   Some of the remaining 74 walks have been anticipated, but mostly, they have just been taken because of the commitment I made to just take a daily walk.

What has been interesting to note during this period is that motivation has seemed to have very little to do with my decision to walk, and commitment has had everything to do with it.

It’s the whole, “just do it”, idea, which sometimes feels empty and uninspired, but in the end, it actually facilitates just doing it.

Walking everyday has been a relatively easy experiment  to prove that the feelings of motivation are not required to succeed at a goal.  Had I waited to feel motivated to walk, I would have probably skipped 220 walks so far.  Maybe more.

But, of course, I want to feel motivated to do the things I do, and I want to experience the reward to succeeding at my goals.  Using the experience of walking everyday, no matter what, is opening my mind up, and enlightening me to committing to other decisions, even when I do not feel like it.

Because this seems to be the gap between motivation and motivation.

What might you achieve by deciding to commit to the desires you keep thinking about?

Image from Pulptastic.