What’s your relationship with food?
In our Western-food culture, we can witness many extremes such as what to eat and what not to eat, abundance of junk foods and varieties of super foods, healthy diets and destructive fast-food options. We often find different opinions that support many topics* leaving us confused about basic, yet important answers we might be asking ourselves daily; are grains good for us? Is wheat a “serial killer”? Should we be eating a lot of fat or none at all? In search for healthy ways of eating, we follow popular trends, and without truly understanding our bodies’ needs and abilities, we go back to the familiar food practices, leaving us disappointed, less enthusiastic about changing our eating habits, thus maintaining the same health challenges that motivated us to take steps in the first place.
Six- in ten -adults in America struggle with chronic conditions such as heart disease, diabetes, digestive disorders, hormonal imbalances, mental, emotional, and brain disorders, and the numbers continue to rise. Food inconsistancies still exist in some parts of America, but more alarming problems are obesity and malnutrition often related to overeating foods high in calories and low in nutritional value. More than 2,000 years ago, Hippocrates tried to make us understand that “all disease begins in the gut,” but only recently, more medical providers have started looking deeper into the link between digestive imbalances and their patients’ health challenges. And the general public is noticing that what we eat and how we behave around food has something to do with how we feel and how we perform in life.
Our personal relationship with food plays an instrumental role in our digestive health, nutritional imbalances, healing processes, and development of age-related health problems. There is no secret ingredient and no expert advice; it is about developing self-awareness about our eating habits, and taking basic, consistent steps to make this relationship work and succeed. There is always room for improvement and it is worth looking into our behavioral patterns to discover why our relationship with food might not be a sound one:
· Not showing enough respect for food and taking our “daily bread” for granted. Most of us don’t experience a hunger that lasts for more than a few hours. If we did, we would never waste food or develop negative thinking and toxic emotions around it.
· Eating too much processed foods. It is hard to appreciate something that doesn’t resemble what our body and senses are able to recognize as nourishment. Even the most beautiful box or a “wrapper” is far away from the way that freshly-baked bread smells, a ripe apple looks, and a cooked-from-scratch meal tastes.
· Shopping exclusively in the supermarkets is convenient, but does not contribute to strengthening our relationship with food. Connecting to our food sources and meeting people (farmers, growers, bakers) who put a lot of work into bringing fresh produce and other products to us help to create a healthy atmosphere about food.
· Being too busy to take a break and to devote our full attention to having a meal. When we are distracted by something else such as driving, watching TV, or searching the web, we don’t give ourselves the opportunity to connect to our food, enjoy what we eat, and allow our bodies to assimilate it.
· Outsourcing cooking and food preparation. Many western families have homes equipped with beautiful kitchens, modern appliances, solid countertops, and polished cookware that are not being used enough. We often think that preparing our meal is not worth our time and effort and we choose to go out, get take-out food, or buy prepared meals missing the opportunity to eat well and strengthen our relationship with food.
· Making it too complicated. Eating well does not need to be difficult. It should be pleasurable, not very time consuming, and easy to carry out. The healthiest and longest living people described in Blue Zone study, eat very simple, quick and easy to prepare meals, from ingredients that are available seasonally and locally. It doesn’t always need to be a “rainbow” plate and we don’t need to be gourmet chefs to prepare healthy meals.
· Using food to reward ourselves or to suppress emotions. This starts in childhood when children are given candy to feel better after getting hurt, or teachers promise lollipops if the kids finish their project on time. Even though we connect to our food by finding pleasure in eating it, food should not serve as a therapist nor as prize for good behavior.
Here are just some ideas regarding where to start on the path to reconnect with our food, build a healthy relationship that will last for a lifetime, and help to make shifts in our health and well-being:
· Cooking and preparing are the best ways to make the connection and establish a healthy relationship with food. It is also one of the best ways to develop a loving a relationship with other people when we cook wholesome food for them.
· Eating in the company of others, dining outside in the fresh air, lighting a candle on the table, or turning on soothing music to keep us company if we are eating alone.
· Celebrate every meal, take a breath, give a blessing, and take a moment to smell the aroma, observe the colors, and appreciate the fact that we have something to nourish our body and soul.
· Disconnecting from distractions such as watching TV, working at the computer, talking on the phone, or reading during meal times. It is a special time for us to take a break from a busy day and tune into our bodies and senses.
· Planting a garden or just a pot with herbs or favorite vegetable. There is nothing more rewording than watching a plant grow, harvesting it, and eating it with pride and joy.
· Being present and mindful is a great practice at any time, but especially at meal times. It helps us tune into our bodies and eat when we are hungry, stop when we are satisfied, eat slowly and allow digestive juices to flow.
· Relaxing and finding peace in our lives by using various practices such as meditations, yoga, mindfulness, and connection with nature are some of the best things we can do for our health, well-being, and establishing a healthy approach to what we eat and how we respond to it.
· Being physically active and having a regular exercise routine takes our mind away form cravings and eating too much. During physical activity our body releases endorphins (feel-good chemicals) that impact our choices, especially those we make regarding food.
· Being positive and optimistic. Believing in our ability to change our eating habits, and staying positive helps us succeed even though initially the road feels bumpy. Having a “cheerleader” among friends or family members can play an important role in our success.
· Letting go of perfectionism and forgiving ourselves if we don’t always make the best choices. This also means allowing ourselves to have a treat once in a while and enjoy it as much as possible by eating it slowly and mindfully.
Building healthy food relationships takes effort, patience, and a willingness to work through difficult times. Let’s remember, “Rome wasn't built in a day,” and establishing healthy new habits and a thriving relationship with food will take time and strength, but since we eat every day and we will have to continue do so for the rest of our lives, we have plenty of opportunities to master this skill and enjoy its benefits.
Are you curious what your relationship with food is?
*Example “No Grain No pain” by Peter Osborne, MD, and the contrary “Eat Wheat” by John Douilliard, D.C.
Author’s note: The information in this blog is intended for educational purposes only. It should not be considered as medical advice or a substitute for professional medical opinions, diagnoses, or treatment. Always consult your medical practitioner regarding a medical condition and before changing your diet, supplements, fitness, or other health programs.
Resources:
https://www.cdc.gov/chronicdisease/resources/infographic/chronic-diseases.htm
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6214863/
https://michaelpollan.com/books/in-defense-of-food/
https://www.thecenterformindfuleating.org
https://www.nationaleatingdisorders.org/blog/how-have-healthy-relationship-food