My cravings to eat compulsively or binge have already started to wane away, because I have allowed myself to eat whatever I want, whenever I want. Imagine that, allow myself to have any food, whenever I feel hungry….and I eat LESS
Last week when I met with my dietitian at The Emily Program, she talked to me about how there is a physical and mental part of everything we eat. The physical part is the nutrition, the mental part is how our brain reports back to our emotions about being full..or I could even say “fulfilled.”
She said I’m pretty good at the physically full/comfortable part of things, but not the mentally full. Which is why I tend to overeat, have cravings, and can’t stop thinking about food.
I now need to make sure I have 3 meals and 3 snacks a day and even my snacks need to give my brain the message that I am fulfilled. We put together some snacks based on things that I love and her nutritional know how.
One of key things is that whether our body eats a light cracker/cookie or a regular cracker/cookie our physical need may be filled,we gave ourselves a “grain” and maybe a “sugar” but our mental side sees the light ones and how they have less fat, less calories, more empty processed stuff and isn’t fulfilled.
Our body mentally and physically also needs a grain/fat/protein/fruit or veggie in every meal or snack…so a fat free or light yogurt is seen/processed as a dairy…where as a regular one is dairy, fat and fruit! Ooh, that regular yogurt hit a couple of the must haves of a meal or snack! (yes, we need dairy but it doesn’t have to be in every meal or snack).
A bit of a “showstopper” for me, to tell my brain that a meal is over is fat and/or sugar. So, if I have two Dove chocolates at the end of lunch, that tells my brain lunch is over..and it removes and/or majorly limits my compulsion to overeat, keep grazing, or eventually binge on something for fulfillment.
Snacks we put together for me to use this week for morning snack and afternoon snack (since evening snack is ice cream always!!)
Homemade trail mix: Cheerios, cashews, coated almonds, m&m’s (I make an amount with a mixture per her recipe that will last me 7-10 days)
- homemade trail mix with 1/2 banana (or a small banana)
- snack bag of regular crackers(CheezIts are my choice) with 2 light laughing cow/1 regular laughing cow/1 baby bel
- snack bag of Goldfish with regular string cheese
- regular single serving yogurt & two cookies (Oreos are my choice)
- Chobani bites (small, sweet yogurt) with 100 calorie pack of regular buttered popcorn
- 3-4 graham crackers and a regular pudding cup
She also suggested that I have a bit of chocolate after lunch
So far, I’m feeling much happier with food