Mindset around food
“I’m so bad for eating this pizza!”. “I was so naughty last night, I ate ice cream”. “Tomorrow, I’ll be good and stay on track.”
Sound familiar? Listen up folks, you are a person who eats food that is either effective or ineffective for your health or your goals. There’s significantly more to what makes a person good or bad other than their food choices and I’d even argue beyond that, but not today.
Let’s break down what people mean when they say they’re “bad” for eating “bad” food. Typically they mean that they ate something with sugar, fat or something they’ve been avoiding either for fat loss or a health concern such as diabetes, high blood pressure etc. Did they eat food that was ineffective (or make worse) for their said condition? Possibly. Will it cause irreversible damage? No. Health, in whatever capacity that looks like for you, isn’t made or broken in 1 or 2 meals. Just as I won’t make it to the CrossFit Games because I went to 1 or 2 CrossFit classes.This is where it can get tricky though. When you start minimizing little things, before you know it, you’ve eaten nothing but fast food and chips and salsa for 2 weeks. It’s a constant balancing act of holding yourself accountable while also knowing that it is totally fine to eat out once in a while.
When people say they’re “good” for eating a salad for example, they are automatically putting a salad above whatever “bad” food. While a salad does have more nutrients than chips and salsa, it’s not on morally higher ground. If I told you “hey, don’t look out there”. You’d look where I just told you not to without even thinking about it. It’s a similar situation with food. “Hey, don’t eat chips, sugar, pizza and coffee.” What do you want this second? Likely all those things. This is where practicing moderation with foods that are ineffective for whatever goal you have can be really beneficial (more on that in another article).
Some people are lucky enough to have been brought up with no issues around food. Their parents and siblings never restricted or “dieted”, food was just food. Unfortunately, I would say this is not where the majority of folks find themselves. People who were raised by parents who restricted and dieted nearly nonstop, family members who have/had eating disorders, being rewarded/bribed for good behavior with candy etc. This can be a tricky cycle to break for sure. All of these can be to varying degrees and may take longer to heal from.
Food is something that we need to not only live with but consume everyday, so working on our mindset and finding what truly works for us is a journey worth taking. Once you have a healthy relationship with food, not only is it freeing to you, it’s also so beneficial to everyone around you. You are so much more interesting than the food you eat. You have a mind full of brilliant ideas. You have talents and hobbies that interest you and others around you. Think about how much you have to offer people other than talking about what “diet” you’re on, how much weight you’ve gained or lost. It could be revolutionary.
Interested in finding a personalized approach for yourself? Schedule a visit with our in house nutritional therapist, Hannah Roeter, BS, FNTP.
Thoughts on New Year's Resolutions
2020 has been weird. I think that's something we can all agree on. Perhaps some of us would like to forget most of 2020 and starting January 2, 2021, "new year, new me" and with that comes a strict eating plan and an unrealistic exercise program (i.e. No sugar, alcohol or processed carbs and exercising everyday for 30 days) that likely isn't sustainable in the long term. While I do think there’s a time and place for this, the instances are rare. As we approach the time of year when many people across the world start making New Year's Resolutions, I want you to consider a few things.
Many resolutions are related to physical health which is a very worthwhile goal in my opinion. Some people like to poo poo on new year's resolutions because they "don't work". While this can be true, I think the idea of someone trying to better themselves should never be poo'ed on. I think people set unrealistic goals that aren't attainable and that's where failure often happens.
So, let's dive into this. Failure to be successful with your goals often happens when (or even before) they are set. Example: "I want to lose 15 pounds by my birthday in February and exercise everyday" Sounds like a good idea, right? let's think about this. Why specifically by your birthday? Why did you give yourself so little time? Why do you want to lose 15 pounds? Will you actually exercise everyday? Let's begin to think about the big picture. Any body change followed with habit/mindset change takes at least 6 months-probably longer to be honest depending on your current situation and how many "failed" diets/training programs you've done in the past. Consistency wins the race every single time. This isn't the sexy news you were probably hoping for. When I say 6 months, that's a small part of the bigger picture. What do you really want to achieve? Overall health? Improved blood work? Have your clothes fit better? Sleep better? Improved mood? Get some dang muscles popping out of your shirt? These take time, my friends. We are not here to "survive" the holidays and then lose the extra pounds starting January 2 not to mention any pounds gained and muscle lost during the lockdowns. We are here for more than that. Ask yourself "how could improving my health improve my life and those close to me?" Having bulging biceps is a totally fine goal, but will you be motivated in 1 year to still work as hard as needed for looks alone? or would it better serve you to have improved blood work, a good night's sleep, and clothes that fit comfortably? If visible abs or a gun show (or whatever your initial goal was) are a byproduct of this, great. If not, great.
If you can change 3 things this year about how you think, eat and move, your life will be so much fuller in 6 months not to mention a year and beyond.
Mindset-change 1 thought pattern such as, having a genuinely kind thought about yourself when you see yourself naked in the mirror.
Nutrition- consistency of 90% adherence for 365 days is so much greater in the long term than perfection for 30 days.
Movement- 2x/wk= 730 workouts a year is greater than 30-60 days out of the year doing it everyday.
It's important to note that I do think you should move more than 2x a week, but this HAS to be attainable for you. 2x week snowballs into 3 and 4 etc. Maybe you travel or get sick or injured, but guess what? The habit is there and you'll start back up again so much easier than that 1 time 7 months ago you exercised for 30-60 days straight.
Hannah Roeter B.S. FNTP
Staff at Mission Health & Wellness regularly contribute to this blog including Nick Carlo, Hannah Roeter, Courtney Mohr Taylor, and Dr. Kristen Acesta