C is for Cookie

I am sitting at my desk, neck deep in grading, writing for my dissertation, and weeding through my overflowing email box. What is on my desk next to me? Sometimes it is a bag of tortilla chips or box if Cheez-its. Other times it might be a package of cookies, candy, or other sweets. Am I hungry? Absolutely not! Am I even enjoying what I am eating? Absolutely not! 

Are you familiar with this scenario? Perhaps you are dealing with another type of stressor or feeling lonely, depressed, anxious.... We, as people, can be really good at eating our emotions. This can lead to many issues, including poor health and not actually addressing our emotional experiences.

Some advice from US News & World Report (https://health.usnews.com/health-care/articles/2018-02-22/putting-the-brakes-on-emotional-eating):

"First, it helps to think about the future rather than just that moment. Refocus on the long-term health benefits of good nutrition, and remind yourself how much more important they are than any short-lived comfort from food.

Next, look for ways to brighten your mood that don't involve eating at all. If you're blue, call a diet buddy who knows how to motivate you. Or turn on a favorite movie. If you're nervous or angry, release your emotions by working out to your favorite music mix or taking a short run.

Healthy lifestyle habits help insulate you from bad moods and the emotional eating that often follows. Boost your mood on a daily basis with regular exercise and with a few minutes of relaxation, like taking a warm bath, meditating, or reading a book.

Using a food journal can help you look for causes of a bad mood, like stress, and show patterns you can then take steps to change. For example, if giving a presentation at work always has you reaching for a candy bar, be prepared with a healthier snack, like a small container of nuts and dried fruits.

These positive steps will improve your outlook and, in turn, help you make good food choices and stick to your diet."

An important thing about any activity we engage in is to be mindful of what we are doing. To engage in mindful eating, we should focus on 4 S's. From the Mayo Clinic Guide to Stress-Free Living:

"Before you start eating, ask yourself, particularly between meals, if you're truly hungry or do you have an emotional need masquerading as hunger? If it's the latter, just notice. Yielding the first few times is fine. Gradually, with greater awareness, you may be able to identify emotional hunger. This transformational shift will allow you to gain control over emotional eating.

While eating, follow the four S principles:

Slow- eat slowly

Small- take small bites

Savor- savor the food (and people)

Smart- eat smart. 

Chew your food well, and engage multiple parts of your sensory system. Consider eating as a festive experience. Start your meal with a brief gratitude ritual."

Best Wishes!