For those of you who find yourselves constantly thinking about food and what you should not be eating, Easter can be a tricky time. Chocolate eggs are all around; in every shop and TV commercial – and perhaps at home where you wouldn’t ordinarily have it.
Of course, chocolate is available all year round – and many of you may feel anxiety around it and other forbidden foods all the time. However, from working with hundreds of women who struggle with their relationship with food, I have witnessed that at this time of year (along with Christmas!) the stress surrounding food anxiety can go through the roof.
BUT IT DOESN'T HAVE TO BE THIS WAY...
I've included a selection of strategies to choose from. Remember if you change nothing then, nothing will change, so call it an experiment and give some a try….
Work on your ‘all or nothing’ approach to food – studies show that having exposure to foods regularly will reduce the power of that food and intense cravings for it- and you are much more likely to be able to eat it in a balanced way.
If you enjoy dark chocolate, go for that over milk or white chocolate, and ideally something with a higher cocoa solid content. You will experience less of a blood sugar spike, meaning less cravings, plus more of the benefits that cocoa brings ( more on this shortly)
Try eating your chocolate after a balanced protein and veg based meal– this again will reduce the resulting insulin spike, reduce cravings and be healthier all round.. If that’s not an option, try eating some with a little protein at the same time, such as a small handful of nuts.
Avoid eating too much in one go with the intention of getting ‘rid’ of the chocolate sooner. Eating a whole egg will lead to an energy crash and more cravings later on, not to mention, feelings of disappointment in yourself that you have ‘failed’ somehow.
Plan so you can make helpful choices. Ensure you have plenty of balanced foods to hand. And its important not to allow yourself to get too hungry. Many of my clients admit that they thought being hungry was a good thing and tried hold off eating for as long as possible- often resulting in a binge later.
Work on bringing consciousness to your decision to eat! If you are an emotional eater this will take some practice. Work on catching yourself before mindlessly reaching for the easter egg. Are you physically hungry? Or is there something else you are needing? If you do have a binge – avoid beating yourself up about it. Instead notice with curiosity what you think may have lead to it.
Most importantly If you do want some chocolate, then decide to mindfully and with intent. Sit down, eat it slowly and take pleasure from it – because I can assure you there is nothing wrong with that.
And don’t forget that chocolate does have health benefits too. Better quality chocolate has more, but even the processed stuff contains the polyphenols found in cocoa and carries some benefits for the microbiome residing in our gut. Cocoa in chocolate is packed with important minerals like iron, potassium, zinc and selenium. And did you know that chocolate also contains phenylethylamine; the same chemical your brain creates when you’re falling in love…?
If you struggle with your eating, don’t battle with it alone. It is possible to find food freedom and create balance in your mind and your life. I work with people just like you, who need a new approach so they can reclaim their life.
Book in a complimentary call HERE to find out how I can help.
Please also come and join us in FOOD FREEDOM COLLECTIVE, FREE Facebook community- a safe place where you can feel supported without judgement, comparison and shame. I do live videos in the group each week to discuss a new topic to support you on your journey and I share, food ideas, motivation and supportive practices daily – it’s free to join!