Forks, Feelings and Food. I could write a book on this topic. Spaghetti hot from the pan, pizza with a thick crust- I get hungry just thinking about these favorites.
To help keep arthritis pain at bay, controlling your weight is essential. I love a distraction, such as shopping or visiting a friend.
I have a very sweet tooth that is hard to control, and I have met very few that I don’t like. I try to set aside a certain amount of calories for a sweet treat or two, and then try to hit all the nutrition marks the rest of the day. Too often, I binge eat and find it is my favorite coping mechanism.
Are you feeling out of control with food and need some help? Here are some signs of an unhealthy relationship with food:
Binge Eating
According to the National Institutes of Health, Binge eating is when you eat a large amount of food in a short amount of time and feel you can’t control what or how much you are eating. If you binge eat regularly—at least once a week for 3 months—you may have a binge eating disorder. If you have a binge eating disorder, you may be very upset by your binge eating.
Low Self-Worth
How many times have you stepped on the scale and been very unhappy with your weight? I can certainly raise my hand. You may beat yourself up because you ate things that were not good for you, and now you have these extra pounds to get rid of.
Scales are not always accurate. When my husband weighs himself at the doctor’s office, the scale is entirely different when he goes to the specialty side, which is down the hall from his regular doctor.
“Become more accepting of yourself, your qualities, your mistakes. Build your self-acceptance by being more compassionate toward yourself and focusing on the positives versus the negatives,” suggests psychologist Leon F. Seltzer, Ph.D.
This is another one of my downfalls. I feel sick from taking my vitamins without drinking enough water, so I eat something to alleviate the feeling. Then I am scrambling to subtract those calories from another meal.
Many people turn to food to cope with their emotions. Having a bad day at work, kids getting on your last nerve, or a pile of dirty dishes stacked in the sink can leave you looking for pain relief.
Eat lower-calorie foods, such as vegetables, so you can fill up without filling out. Fiber and protein keep you full longer, and limit foods with refined sugar and starches, which can lead to hunger before your next meal. I have discovered a liking for dried vegetables. Good for you, and low in calories.
Feeling Guilty
This is something that I am trying to overcome. There are days when I want a slice of cake or a milkshake, and I tell myself that these foods are not healthy. Telling myself that I don’t want it makes me want it even more.
So now, no foods are off-limits, and I try to balance these calories without stressing out. Since I have had the foods I was craving, I don’t have to beat myself up. Learn to feel relaxed and calm around food, knowing that you are always in control.
Eating Big Portions
Yesterday hubby and I were at a retiree’s luncheon at the Spaghetti Factory. You had a choice of entrees, and I chose Spinach Tortellini with Alfredo Sauce.
I ate just a sliver of bread, and the salad is always a disappointment. When the tortellini came, it was really a full plate, and I wanted to eat the whole thing. I ate half of it and then covered the leftovers with a napkin.
Covering the leftovers up helps keep me from eating more, but I felt deprived when the waiter came to clear the table. Eating the proper portions is a work in progress, but you have plenty of opportunities to practice eating less. I am having success with a hypnosis download called Super Portion Control. I know some people don’t believe in hypnosis, but it has been life-changing for me.
Summary
How is your relationship with food? There are so many delicious foods to enjoy, so plan to eat some of your favorites. You can switch up ingredients to make it healthier or just practice portion control.
