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Managing Over-indulgences

Some of us often experience times of food cravings and over-indulging. These feelings or actual behaviors may be associated with a real physiological desire for something sweet or salty, or it can be driven by an emotion such as a feeling of sadness, anxiety, boredom, aggravation, frustration or tiredness. Skipping meals throughout the day and then seeking a “pick me up” during the mid -afternoon also leads to inappropriate snacking. Often the types of foods typically chosen are “convenient”, with a high fat and sugar content and these foods lack sufficient amounts of nutrients to sustain good health. A fruit however is convenient but yet hardly chosen to over-indulge on. Within a short space of time one may consume large amounts of food in an almost “out of control” manner. Food is often used as a “reward” as some believe that at the end of a stressful day we deserve something “nice”.

My question to you is though: Is the over-indulging actually changing your feelings or circumstance? After your indulgence, do you feel any less bored, frustrated, stressed, aggravated, or sad? Do you feel any less lonely?

During the over-indulging episode, food may initially provide some immediate and short term gratification, but thereafter most of us experience feelings of guilt and despondency and frustration with ourselves.

At the end of the day, it is important to ask yourself:  what is the “true role” food has to play in our daily lives?  Food can have many meanings and definitions but in essence it refers to a material consisting essentially of protein, carbohydrate, and fat used in the body to sustain vital metabolic processes such as growth, repair, and providing energy to sustain daily activities.

Hence our challenge is to start regarding the food on our plate for its real purpose, and be grateful that the food can play its nourishing role and not seek food as an emotional crutch. On the other hand, food not only has a physiological role to play but also social meaning for us as humans. Delicious food is served at almost all social events like marriages, parties, meetings etc. On all these occasions, food indirectly serves as a powerful and effective instrument for developing social rapport and takes on the meaning of celebration and having a good time. In these instances enjoy the treats as it has meaning, but be mindful of what and how much you are eating and drinking.

Ways to combat overall cravings and over-indulging:

  • Engage in regular physical activity. Physical activity can be used as a distraction and it also lift your mood.
  • Find alternative activities (distraction technique) that will lift your mood without resorting to the consumption of food e.g. go phone a friend or your mom, take your dog for a brisk walk, read a book, or engage in other positive activities such as Pilates or coloring in, painting or knitting.
  • If you eat due to tiredness make yourself a drink e.g. a nice cup of tea or have a glass of water with lemon, and take a break or rest. If possible have a short nap, as sleep is most likely just what you need.
  • Don’t skip meals – plan your meals and pack a cooler bag with lunch and snacks if necessary. This will provide for structure throughout the day and prevent those sugar lows that you can most likely   experienced during the late afternoon.
  • Limit sugary foods and treats at social events by making sure you eat something before attending a birthday party for example. Arriving hungry will likely result in you eating cake for lunch!
  • Dish your food or treat on a plate, be mindful of what you are eating, eat slow, savor each bite and avoid 2nd and 3rd helpings.
  • Stand or sit with your back towards the dishing-up area e.g. buffet table if possible.
  • Shop from a pre-planned list; and never shop when you are ravished with hunger. Avoid choosing the tempting food alongside the queue, pick up a magazine instead.
  • Create a supportive and favorable healthy environment at home by keeping high fiber, lower sugar snacks on hand. Examples* include: (1) High fiber Crackers with Cottage Cheese, Slices of Tomato and Gherkins (2) An Apple cut into wedges and a Hummus Dip (3) Strawberries with Plain Yoghurt. This is also good for the whole family as children also perform and concentrate better with optimal blood glucose regulation.

*Portion Controlled

“One cannot think well, love well, and sleep well, if one has not dined well.” -Virginia Woolf

 References

  1. Setnick. 2011. ADA Pocket guide to Eating Disorders. American Dietetics Association.
  2. Duyff. 2012. ADA Complete Food & Nutrition Guide. 4th edition.