Food And Guilty Feelings

Food and guilt. If there’s ever a time I hear people talking about what they ate and feeling guilty over it, it’s after a holiday.

We just wrapped up the big celebratory 4th of July here in the states on Wed.  A summer holiday offering all kinds of tasty food treats… everything from outdoor BBQ, hotdogs, apple pie, salads etc it’s a day built for family and food.

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Now I’m not gonna verbally slap you if you are one of those who take on guilt for eating or eating to much or eating all of your favorite thing ( where DID those brownies go??)  but seriously, guilt and food do not and should not go hand in hand.

However it is a tendency for people to do so, especially after a holiday.

Why do we have those feelings?

Seriously. Why do we food shame? Why do we entertain thoughts of guilt when food is such a huge part of our lives and is enjoyed with family and friends?

If we indulge and we’ve labeled foods as “good” or “bad” and we indulge in the “bad” then we somehow have put ourselves into categories of good or bad, strong or weak, worthy or unworthy.

“I didn’t eat dessert while everyone else did. I am stronger than they are”   or “I ate dessert and I’m  trying to diet. I’m so weak.

As if being strong, good and worthy somehow makes us better for passing on the food or eating that extra brownie makes us weak and unworthy.

Both ways of thinking are not right.

Both ways can lead to dysfunctional thinking with food. If you missed my post on food and dysfunctional thinking, find it here   https://sassyfitnesschick.com/2018/06/06/food-and-dysfunctional-thinking/

In some ways we are wired to restrict ourselves and when we let go of that “restriction” those negative feelings can come.

But hey… get this… our inability to resist “forbidden” foods isn’t a moral failing… ok?

It might not be the best for you to go back for a third serving or eat until your stomach is stuffed and tight, but it’s not a moral failing.

I hope in time, if over eating is a problem for you, that you can get balance to that in your life.

But feeling guilty when we are hanging with friends or family and eating food while having a good time, well it’s not right.

I mean at Christmas when I make my famous cut out sugar cookies that I adore ( seriously they are  made with a whole pack of real butter, and a package of cream cheese) I eat them… and I don’t always keep track of them either.

Does anyone really NEED a sugar cookie… or 12… ?  I’m not that bad… but you follow.

It’s all about that balance…..

When we put those foods into “good” or “bad” groups and restrict ourselves, the more prone we are to want to eat what we’ve deemed “bad”. Then when we give in and eat them ( maybe at a holiday ) then we tend to over indulge, over eat, because of the restrictions we’ve placed on ourselves.

I mean, isn’t a holiday the perfect time to take the brakes off and just let it all go? Ugh.. the times I hear this at the approaching “holiday season”

Then enter our friend, Mr. Guilt, who is there to remind you of what a failure you are and how you’ll always be weak to doing this and you might as well give it up and forget about it..

But here’s a novel thought…..

When you have balance to your eating, you don’t have the good food/bad food game going on.

Food is just food.

Some foods definitely do not support an overall healthy lifestyle and shouldn’t be heavily indulged in, for sure.  On a daily basis our eating should reflect good, natural, healthy foods to maintain a balanced weight and health.

A current example in my life I can share is this. The other day I really, and I mean, really, wanted French fries.

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They are hands down at the top of my “favorite non-essential foods” list.  I rarely eat them.  Why? Because I know (overall) a frequent intake of them does not support my health and fitness goals.

I also know, having them occasionally won’t sabotage my fitness level or overall health.

So I went to a place I knew wouldn’t disappoint ’cause if I’m gonna eat them, they better be good.

They were amazing. Hot, crispy, salted just right. Totally worth every useless calorie.

I enjoyed them, no guilt attached.

So how do you make the guilt stop?

Ok let’s be honest, at a point, you know you’ve had more food than what you really need, right?  Unfortunately those feelings just become a vicious circle of feeling bad, then eating again to feel better about feeling bad.

The reason we feel this way is what I mentioned above, the place of restriction so many keep themselves in.

When you don’t restrict yourself it means all the food is available to you. It takes power away because it’s no longer in the “off limits” section.

That may seem scary to some of you… I mean… nothing restricted? what if I just go crazy and eat it all the time?

What if you do? I don’t think you will though.

I tell you,  even if you may be tempted to have your favorite thing for days, the novelty will wear off. You may not want it at all because now you won’t be thinking of it as something you “can’t” have.  In time those foods will have less and less pull on you, meaning when you go to a holiday meal you can enjoy the things you love without going crazy because well, you haven’t long term restricted yourself.

It’s a pretty free place to be.

How to stop food guilt.

My mom used to say “what’s done is done”

If you’ve had a moment and you know you went overboard, nothing is gonna change that.

You CAN however learn from it.

Forget the whole “negate what you ate” nonsense by thinking you’re gonna workout extra hard the next day. You can’t undo what you ate. You can get up and go workout as you always do and that will be fine.

Think about how you feel afterwards. Do you really like the feelings that come with it? Now days, I tend to get annoyed with myself for mindlessly eating something that offers no benefit to me. I know better and therefore, get frustrated that I didn’t do what I know to do, which is walk away.

Stop restrictive thinking and behaviors.  So what if you might have a day or two where you slip or make choices you aren’t happy with?

Welcome to the club, we all do it.  The key is to keep moving forward, learning from the choices we make and growing in positive ways.

Don’t quit. For heavens sake don’t quit.

Stop shaming yourself. Own what you did and move on. Like anything, with repetitive practice, the things we do become new habits. In time you will learn to eat with a healthier balance and check system.

Make a list of five foods you enjoy but feel guilty about eating.  Write down the reason why you feel guilt over it. Is it rational or irrational? Is it scientifically true?  Then for each of those write something positive about it. It’s taste, nutritional value, how it smells, feelings it evokes. There is no right or wrong answer to this.  Then allow yourself to pick one of these at a time, eat it, think about it, enjoy it.  What do you enjoy most about it? If any guilty feelings come up, use your positive statements to push them away. In time you might determine some foods on your list aren’t worth keeping and that’s ok too.

Guilt and eating do not need to go hand in hand, it is another form of how our thinking has become disordered with food.

Remember food guilt at it’s best is emotional baggage. Learn to let go of it.

Your turn. Have you ever struggled with guilty feelings and eating? How did you overcome them? Or do you still struggle with those feelings?

 

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Spotlight On Eggs

In todays food spotlight we’re gonna talk about eggs boys and girls.

The incredible, edible egg.

I know… it’s not a fruit or veggie but they are such a wonderful, complete food source I though we’d take a look at these little gems the chickens offer up to us.

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Jumbo eggs are where it’s at 😉

 

They are frequent visitors to my breakfast. The solid punch of protein not only keeps me feeling satisfied, it also keeps my blood sugar levels even and keeps me from having that crash I sometimes can get with more carb type breakfasts like pancakes or cereals. Eating eggs with a healthy dose of veggies also keeps me full and energetic for hours without thinking about food or getting hungry.

Eggs are a very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.

One large hard boiled egg contains 78 calories, 6.3 grams of protein, 5.3 grams of fat and 0.6 grams of carbs. It also contains high levels of cholesterol, and other vitamins and minerals like selenium, riboflavin, Vitamin D, Vitamin B12, Phosphorus, Vitamin A, and folate.

But aren’t eggs bad for you?

there has been talk in the past that eggs caused cholesterol problems, that they are high in cholesterol and therefore would cause individuals to have raised levels.

But did you know…. eggs consistently raise HDL, the “good” cholesterol?  The cholesterol in eggs actually helps regulate the two cholesterols found in our bodies.

Eggs offer a crazy amount of health benefits

  • Strong muscles: The protein within eggs helps keep muscles working well while slowing the rate at which they are lost.
  • Brain health: Eggs contain vitamins and minerals that are needed for the regular functioning of cells, including the brain, nervous system, memory, and metabolism.
  • Good energy production: Eggs contain all the daily vitamins and minerals that are needed to produce energy in all the cells of the body.
  • A healthy immune system: Vitamin A, vitamin B-12, and seliniumare key to keeping the immune system healthy.
  • Lower risk of heart disease: Choline plays an important part in breaking down the amino acid homocysteine, which is associated with the development of heart disease.
  • Healthful pregnancy: Some nutrients within eggs help to prevent congenital disabilities, such as spina bifida.
  • Eyesight: Lutein and zeaxanthin help to prevent macular degeneration the leading cause of age-related blindness. Other vitamins also promote good vision.
  • Weight loss and maintenance: The high quality of protein within eggs might help keep people energized and feeling fuller for longer. Feeling full prevents snacking, which reduces overall calorie intake.
  • Skin benefits: Some vitamins and minerals within eggs help promote healthy skin and prevent the breakdown of body tissues. A strong immune system also contributes to a healthy look overall.

That’s a pretty long list of reasons to add eggs into your daily nutrition plan!

Eat the whole egg!

Seriously, eat all of the egg. The yolk contains tons of minerals and vitamins that are good for you.

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Egg yolks contain more vitamins, and larger quantities of those vitamins than egg whites.  Egg yolks are actually one of a handful of foods in which Vitamin D is naturally found.

Other good stuff in the yolks…

A typical egg contains around 1.3 grams of phospholipids, and most of that is in the yolk. Egg phospholipids have benefits for…

  • Cardiovascular health. Egg phospholipids may affect cholesterol and inflammation levels in beneficial ways.
  • Metabolic health. One study found that phospholipids from egg yolks helped decrease blood pressure and improve vascular function.
  • Memory and cognitive function. Phospholipids may protect against Alzheimer’s Disease, although it’s always worth mentioning that rat studies are not human studies and this is still pretty preliminary.

Ok besides all that healthy stuff, they just taste good! Right?

Of course, we’d all agree they are pretty tasty in cakes and cookies haha Fried, scrambled, poached, sunny side up, in a scramble mix  however you cook them they are good.  But there are so many ways they can be prepared that makes this perfect complete protein a tasty meal or snack.

How about a few tasty egg recipes?

 

So that’s a quick review on the humble egg, the complete protein food.  Eggs should be a part of your healthy daily nutrition plan and eating them only has positive health benefits for you.

Tell me, how do you like to eat them? Do you have any favorite recipes?

Monday Musings

Monday again. Wow. How did that HAPPEN??? I mean, I’m not “anti-Monday” or anything.  I sometimes just find myself thinking wasn’t I  just here starting a new week and now I’m off to another one.

Although my week felt a little “off” when we had some real winter weather show up down here in south Texas… as in ice.. and crazy, stupid cold.

No one drives and nothing happens when those roads ice over.  So it was definitely a stay home and warm day and I even managed to get a few little projects done since I was trapped….. all day long.  The negative to cold, grey days ? They make me want to eat! Carbs. All the carbs. My muscles soaked those goodies up haha

Anyway that cold stuff doesn’t last long down here so…..

I did a little weekend road trip to explore and hang out with hubby. Road trips always offer up some kind of adventure and we always have fun being together.

However, heading to my destination, there’s this super nice mega gas station/food mart/ buy weird stuff place to stop. Honestly, it’s like an oasis in the middle of god awful bathroom stops along the way. In fact they boast the cleanest restrooms anywhere and they are constantly staffed to ensure they stay that way. It’s worth waiting that extra 50 miles to stop when you really needed to stop 50 miles back 😛

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It’s a beaver… he’s the mascot of the place

 

Of course we ate breakfast out, which is always fun in new areas and we found this super cool, healthy breakfast place with a great vibe and amazing food. Farm fresh eggs, thick multi grain breads, and salad greens? I never had those with breakfast but liked it. Definitely want to go there again….

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What is wrong with this picture? My coffee cup is empty… again. No worries, they leave a carafe on your table.

 

OH. And I tried an elliptical for the first time…. ever. Now I’m not sure what the normal is for using them but tossing a runner/cyclist on it.. well.. I took off like a crazy girl. It’s like running on steroids! haha anyway I did a 10k in 31 minutes so I think that’s decent for a first attempt. However, I quickly learned if I didn’t stay focused that sucker could throw me. I really liked that it felt like running. I think I may need one for inside workout days, which are usually days that are to awful to be outside.

Alrighty, in big news this week :  evidently if you’re one of the cool kids, eating Tide clothes soap pods is the IN thing to do ( I’m being sarcastic here… please.. don’t do this) at first I thought it was just a joke of some kind.

I mean it had to be, right? After some more investigating it appeared to be rather true.  I can think of a lot of things to eat but that is no where on my list.

Soap.  Just…why ???

Speaking of actual food….

I’ve been experimenting with a variety of recipes this week, namely in the veggie department that I have pinned to my boards on Pinterest.  Several have been good but the biggest surprise and unexpected delight was a cauliflower recipe used to make mock potato salad.  https://www.pinterest.com/pin/ARWljr6ZFFOvYUscYjTe9A7nbrhyjxkPAneCDUxOw3Ivn3gw6Jl8SRY/

 

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Cauliflower right now is the multi purpose veggie that seems to be able to be morphed into a lot of other things… rice, bread crust, pizza crust, mashed potatoes, stir fry rice, and of course, potato salad. I may have mentioned on last weeks Monday Musings (I’ve slept since then)  about my quest for experimenting with it in these various ways.

This turned out amazing and even passed my pickier eaters inspection so I think that’s a win. Next up I’m anticipating trying cheesy “breadsticks”.

Hubby’s take on this? “If I want bread, I’m going to eat bread” haha

Still…. I want to see if it will be a tasty replacement ( sometimes)

It has cheese. What’s there to lose, right? Cheese. It’s worth the effort.

Speaking of effort.

I hope your year is starting with you getting daily exercise in. I understand some times it’s just hard to make it happen, or maybe you have just a short amount of time to work with.  I’ve tried a few circuit bodyweight exercises that get your heart pumping and give you a solid workout but only take a small amount of time.

I’ll share a couple workout ideas that just require your mental energy and your body 🙂 This is something you can do anywhere.

( please note: I do not or am not endorsing this X-Slim product)

I just found the second one a couple days ago. I really like the idea of being able to “build” your own routine. This allows you to get creative and try new things. Not to mention it’s a great way to work all parts of your body.

No matter what you decide to do, make sure you keep good form to avoid injury and to get the most you can out of each move.

Now, here’s to a new week of adventures and shenanigans! Make it a good one.

Tell me… do you have a favorite quick workout plan? Do you use an elliptical machine? Do you like it? Do you have a new recipe you’ve tried?