by Linn Thorstensson | Apr 27, 2018 | blog, healthy living, Lifestyle, mindful eating, Nutritional Therapist
For this blog post I wanted to write a more practical type of post about a topic, being stuck in food ruts, that I often see people struggle with in my clinical practice and it is definitely not something I am immune to struggle with myself.
Maybe it is a completely human thing, to get stuck in ruts. With what we are eating, and how we are thinking and even behaving? Often we say thing like “You can’t teach an old dog new trix” and “He/she is so set in their ways, they’ll never change”. However this is actually not true. It’s a myth that we keep perpetuating by strengthening those neuropathways, telling ourselves that it is true…
Have you ever heard of the term Neuroplasticity?
The definition of neuroplasticity is: the ability of the brain to form and reorganize synaptic connections, especially in response to learning or experience or following injury.
This short video explains it really well. In short, it means that we do have the ability to change and adapt to circumstances and life events. Probably a good thing!
We also create change through intention. What I mean by that is that we need, using awareness, to work on intentionally creating new thought patterns, new behaviours which we want to engage in and of course new ways with food, if we want to get out of those ruts and make some new neuronal pathways.
So there, it definitely is possible to get un-stuck, but it may require a little intentionallity.
I think that because eating is a necessity, and when our attention and energy is focused elsewhere, the most natural thing is to default to our ingrained habits. Eating something, anything, is better than going hungry and of the irritability, mind fog and lack of energy that goes with that. Never anything wrong with honouring our hunger.
Don’t forget that we live in a culture and society where it completely possible to take care of your physical hunger needs without ever putting a foot in your own kitchen (or anybody else’s for that matter). So if this is how you are feeding yourself at times, no need to feel shameful about that. But maybe you’d like to change some of it as it could give you more choice and a sense of empowerment.
Here are my five tips on how to get out of food ruts. Whether it is wanting to cook more food in general, eating a wider variety of foods or just starting to think about learning some new recipes, I hope you find something useful from this list that will widen your lens a little and spark some new ideas.
-
Focus on colour
If you’ve been following my work for some time, you may have noticed that I am drawn to creating meals that are colourful. Eat a Rainbow, has to be one of the easiest nutritional advice to adhere to. By trying to incorporate something from each colour of the rainbow every day, you are naturally getting a more varied intake of fruits and vegetables. If you can vary the types of foods from each colour category, even better! Maybe you find some orange peppers and a yellow courgette to pair with some green spinach. Have fun trying out some different colours of your usual favourites. Variety and diversity seems to have many health benefits.
-
Have a think about Meal Planning
Sometimes I see people within Intuitive Eating groups shun the idea of meal planning and meal prepping. I do understand where they are coming from, since such a strong premise of eating intuitively is to “eat when you are hungry as well as what you are truly hungry for”. But life is rarely that black and white (plus that definitive way of thinking belongs to diet mentality anyway. Flexibility is the name of the game here!)
Just note that you making a plan for what you’d like to eat is not the same as slavishly following meal plan set by someone else. It can be incredibly useful to have some kind of structure, to take the stress out of making meals, especially if you are already ravenous when you start cooking…
One thing I encourage my clients to look at is to look at how their schedule for the week ahead looks like. Which days to you have time to cook something from scratch? Which days may you be eating out? Which days would you prefer to just heat some leftovers or put together a few bits and pieces for a simple meal? If you start here you may take some of the stress out of feeding yourself. It is totally cool to re heat some soup for dinner or a quick lunch, as well as having a smoothie, sandwich or salad (I actually have porridge in the evening too at times… Shhs, don’t tell anyone…) especially if you’ve eaten a larger meal during the day.
-
Meal Prepping
Ok, so I am not talking about those typical food prep pictures you see on social media where there are seven same type of meals in containers… And I’ve always wondered what that chicken, broccoli and sweet potato looks like on day seven… Never mind what it would smell like!
This blog post from Green Kitchen Stories have a nice take on Meal Prepping in my opinion. Their philosophy is more about having staples ready that can be made into different meal combinations throughout the week. This is often how I eat. It works well for a single person and it must work reasonably well for a family too as they have three kids!
-
Try a new food every week
Trying something new is an easy way of getting out of ruts. And luckily the variety of fresh fruits and veg that are available these days in our everyday supermarkets are so much better than what it used to be. So next time you are shopping and see a food you haven’t tried before, be brave and have a go!
-
Learn a new recipe once a week / month
This is something I did a few years ago. Where I intentionally picked up one of my cookbooks, and I have added many more to my collection since, to pick a recipe that I wanted to try out. Maybe it was a new combination of foods to try, or a recipe that offered a new skill. Or maybe a recipe to suit a new ingredient.
Even if you only own one cook book or if you rather use Google, this is a really good way to add new meal favourites to your weekly repertoire. Cooking is a skill that takes practice to master. Not all of us are gifted with it intuitively or got given the skills passed on from our parents when growing up. I also get that it is challenging if you actually have no interest in cooking meals from scratch.
Sometimes though what it takes is a change in attitude to the whole thing. That cooking for ourselves and spending time in the kitchen is a form of self care. You deserve to eat foods that are tasty and nourishing. I have seen these kinds of mindset shifts take place in clients and it has been revolutionary! Your kitchen can be your sanctuary. (Perhaps that’s a topic for another blog post?)
I hope you have found some of these ideas useful. Here is another article that I came across on my search, that speaks into this topic.
You can also get my Useful Kitchen Tool List + My Pantry Staples List <<— Click links & Download.
And sign up below for the Rainbow Bowl Ebook below, if that’s your thing.
by Linn Thorstensson | Feb 26, 2018 | blog, healthy living, Lifestyle, mindful eating
This blog post will contain some words from my heart, as well as lots of swirling thoughts captured in print. Whilst I have been working on putting together a post about how our experiences with food, eating and our bodies as it relates to our (hi)stories, childhood and so on influences our relationship with same today, I found that for some reason it seemed like a challenge to put it all into words. I am still not sure why, as I have previously shared my own story on this topic here.
Anyway, I decided to pause it and write a blog post about many of the thoughts that have been swirling around my mind for what now seems like ages. Maybe I just need to get some of these words out there, in order to peel back and to keep writing about all the things that I plan to write about this year. So yeah, please see this one as an overarching intention of what may be yet to come.
Life is a journey of unexpected twists and turns. And we are all constantly growing and learning…
Last week I had the privilege to get up and speak about the line of my own work within the field of Nutritional Therapy, even though I was excited the opportunity on one hand, I was pretty nervous about it too. Why? Well apart from the ever present inner critic and a touch of imposter syndrome I was a little apprehensive about my choice of topic too.
It is rare that we speak about the prevalence of Eating Disorders and disordered eating, as well as the harm restriction and dieting can do. Yet I feel strongly that within a profession where food is used as the healing modality, it is more important than for anyone else that we understand the dynamics around eating behaviour.
I apologies in advance if this blog ends up being somewhat scattered and incoherent (as I won’t do a lot of editing before posting) as I am trying to let some of the many threads that have been swirling around come together and weave an new picture.
My journey into Nutritional Therapy and becoming a nutritional professional has been windy and is ever unfolding. My professional path has become part of my personal path, yet when I was 20 this type of work was NOT my intention for my professional path. My personal struggle with food and eating eventually lead me to this profession when I was looking for other things to earn a living from, rather than shovelling horse shit for the rest of my working life…
I will be honest and admit that I wholeheartedly believe in the power of food as medicine with nutritional supplements and herbs to heal, repair and restore. It would be my personal preference to use natural medicine as much as possible, yet I feel we are lucky to have the opportunity of drugs as well as lifesaving surgery if this is what is needed.
Over the weekend just passed my other colleagues who also presented on the day showed us some incredible case studies of healing happening with the use of natural medicines, often in cases where the orthodox medicine had written off a restoration of health as impossible.
However in the area of health and healing nothing is ever black or white… It’s never one thing or the other, but usually more like an interconnected web of many layers that interplay.
Over the past two years or so my own work as has changed because I have learned new things and been exposed to new teachings and approaches. Much because of this I really want to take a stand this year and get cleared in my own message and with my own voice.
This is something I am continuously working on, and I definitely feel like I haven’t gotten it right, yet. Consider it a work in process. Hence these words from my heart are simply a part of this unfolding process.
In the presentation that I shared, one of my first slides where the question “Can we truly promote healthy eating without having a healthy relationship with food and eating?”
Personally I don’t think so. Using nutrition as a healing modality may require some dietary changes, often to improve quality, variety and nutrient density. That is all fine. Especially when it is done together with a qualified practitioner who works with you, and your body. The issues arise when people start to self-restrict without any particular reasons other than following the latest nutrition fads and trends. It becomes an issue when we follow strict external rules, regardless if it may be points or calorie / macro counting without honouring our own body’s specific cues and needs.
Because, we already have what we need. Our own inner wisdom. Yet if you look around the messages you see, literally everywhere, is that somehow our bodies are not trustworthy. (I often wonder how we got to this place of distrust in ourselves, as somehow we’ve evolved and survived as a species up until quiet recently without questioning it much… But that’s maybe a question for another post.)
Another issue is when the intentional pursuit of weight loss is used as a panacea to create health. Controlling the amount of food as well as the type of food, is used as a way to try to control body size, health and even life.
About two years ago I came across the Health At Every Size ™ movement. It has changed everything for me and learning to navigate this new information as well as this new lens to look through is much of what this year is all about for me. How do I integrate this info with what I know about nutritional medicine?
Health At Every Size or HAES for short, is a movement that values ALL BODIES, and that all bodies are worthy of treatment with respect and care.
It is also a paradigm which looks at health beyond nutrition and even beyond health behaviours. Through HAES we get to look at health through the lens of social justice. This is what changes everything.
Though I never prescribed any crazy diets to help people lose weight, nor was I particularly interested in weighing them, (I don’t weigh myself for God’s sake!), I were part of some well-intentioned weight loss programmes early on in my career. My first round of business cards even had the words “Lose weight without dieting” on them. (I since cut whatever few were left up in pieces. )This was before I knew that any intention of actively pursuing measures to alter our body size IS dieting.
Dieting is one of the most prevalent pre cursors to develop eating disorders. And if you don’t go on to develop a full blown eating disorder, you most certainly end up with disordered eating behaviours.
HAES not only shines a light on the detriments of weight loss pursuits and dieting, it also brings to light the social justice side of things, when it comes to health and how often the individual is blamed on failure to keep their body under control, if it does not conform to society’s norms, rather than looking at the larger picture of other Determinants of Health and inequalities in our society that contribute to our overall health and wellbeing.
From this journey of venturing into learning more about HAES, I am also learning more about weight stigma and fatphobia. Both which play such a big part in why intentional weight loss pursuits are a form of oppression. And of course, denying yourself to eat when you are physically hungry just because you have reached your limits on points that day is a personal attack on yourself. A mini trauma, which is sending a message to your body that it is not worthy of one of the most fundamental things for life – food.
When we zoom out and look at the other well-meaning nutritional interventions for disease preventions, very few actually talk about the inequalities. That not all people have access to good quality foods, not the skills or means to buy them in order to create nutritious meals for themselves and their family.
We are not necessarily thinking about the people who are fearful for taking a walk in their neighbourhood, when we ourselves are feeling guilty for missing a gym session… Yet the message portrayed when it comes to health pursuits is often that of personal responsibility, and those who are not doing things necessary of this pursuit are often seen as lazy.
Why is that?
Is it because the idea of thinness = health is so entrenched in our culture?
Yet it is simply not true. Which is one of the messages of HAES.
Our worth as a human being is not based on how we look or what we eat, surely? I think we can do better than that.
The other is the take home message that our inherent worthiness in not tied to our health or body size. I don’t think I have ever looked at someone and thought that it was. It is not how I was raised. Yet when you become aware of this insidious cultural insinuation, you can’t close your eyes to the message that it is so, which is everywhere. Why else would dieting be promoted all over the place? Oh yeah, aside from the fact that it DOES sell and is a multi billion dollar industry of course…
I also can’t see why prescribing weigh loss as a cure all is so prevalent? Aside from the fact that it doesn’t work, so many people are nutrient deficient and prescribing restriction seems counter intuitive to me. It is already hard to get what we need from our diets, so why would be want to restrict them further? What about prescribing diversity (if this is within the individual’s means) together with some curiosity and an explanation of the illusion of finding the “right diet” and the importance of listening to you own body’s response to the food you eat?
So really, what is my intention with this lengthy rant? Well maybe it is to state that no I don’t think we can promote ‘healthy eating’ without at the same time promote a healthy relationship to food, eating and body (I feel another deep dive will come on this topic in the future too) , it is also highlight the inequalities in our society and the injustice that is done when we hand out all the blame on individuals for “not taking care of themselves better”. That is just unkind and unfair.
Long story short; we can’t really get to the root of healing individual’s eating struggles without at the same time working on understanding the root cause of what’s driving this struggle, which is the Diet Culture that we all live in.
So the work, which is what I have now woken up to and to the visionaries and frontline warriors to whom I have the immense privilege to learn from, is to simultaneously dismantle Diet Culture.
And finally… (almost 2000 words later) what my ultimate message from this lengthy blog post is: It is to declare that I am dropping out of this Diet Culture. I don’t want to participate nor do I want to be contributing to this shame fuelled oppressive system.
To quote Maya Angelou, “When you know better, do better”.
So this is what I am trying to do now. When I do now know better.
by Linn Thorstensson | Jan 14, 2018 | blog, healthy living, Lifestyle, mindful eating
This is not an easy blog post to write. In fact, even though I have a clear idea of what I want to write here, it doesn’t come all that easy. Maybe because I know that this is a difficult topic to write and talk about. It is also both counter cultural AND will most likely upset some (many?) people.
I have decided that this year, I am going to be braver and speak and write about what I stand for and what is aligned to my values, as well as my professional mission. After some deep dives into what is driving our eating behaviours, what the obstacles to having a healthy relationship with food, eating and body are and how we cannot pursue whole self health without also healing our relationship with the same, I am ready to share my thoughts, learnings, observations and resources.
This year, my intentions are to truly let this space evolve into a place where you can come and find some sanity from diet culture and hopefully inspiration on your own journey towards food freedom and body liberation.
Over the past 15 months or so I have spent a lot of time with colleagues who are doing very courageous front line work and advocacy for the right to health, respect and care of people of all shapes and sizes. It has opened my eyes in ways where it is now impossible to turn the other way… Hence why this post is only the first of many. Brace yourself!
My TRUTH is tugging at me to invite you to some exploration around how we see our own bodies, how we regard (or disregard) them. How we speak ABOUT our bodies and how we speak TO them. In order to heal our relationship with food and eating we also need to examine and heal our relationship WITH our bodies.
Beyond how we speak, think and perhaps judge our own bodies we also need to wake up to how we and society at large speak, think and judge other people’s bodies. But let’s park that conversation for now. I will definitely return to the topic of weight stigma and weight bias in the future, as the impact both have on not just emotional health but even physical health are new revelations to me, perhaps most likely so because of my own thin privilege.
Why is it important that we remove weight loss as the main focus when it comes to the desire for lifestyle changes and why can’t we heal our relationship with food and eating if we don’t let this go?
I have experienced my own fair share of body dysmorphia / distorted body image.
Looking back at my relationship with food and eating, I could see that much of my disordered eating stemmed from a trigger comment of the size of my body (which in fairness at the time was still well within what society is considering “normal” & “healthy”). And so it begins for many others, with disordered eating or eating disorders.
In the 7 Systems of Health we speak of the ROOT as the system of Safety, Survival and Trust.
How can we anchor ourselves in these, if we are constantly at war with our own body?
Not trusting that it is telling us what it needs, in form of food, rest, play and connection.
How can we feel safe if we are trying to force our bodies into some societal norms of what bodies “should look like”? Always trying to fix them and make them conform, so that we are acceptable and fit in. The desire and external pressure to do so is what is known as Diet Culture. It is a very insidious way of being bombarded from all angels that we are not good enough as we are.
Somehow our bodies are not trustworthy. They are unruly and need to be controlled, often at all costs. Regardless of what body size our bodies actually are, this message all too often becomes internalised and we decide to do something about it. I.e. diet.
Diets, by design are restrictive.
Often it is about cutting calories, or portion sizes. Or food groups. With the intention of trying to control the size of our body. Sometimes it is even disguised as something we do in the name of health. But as long as you are following a plan, set by someone else that has a bunch of food rules and is aimed at helping you lose weight it is a diet.
Here’s the thing; How can we move beyond surviving into thriving if we are not honouring our physical needs in the first place?
Is it really possible to establish a sense of belonging, if we are always trying to make ourselves and our bodies into something they are not? Yet this is much of the cultural messages we are constantly bombarded with…
Then there’s the real desire to lose weight. I get it. It is ok to want it. We all live in this Diet Culture.
Weight stigma is real. Internalised weight stigma too. And it has been shown to affect our health (and not in a positive way) Yet at the same time actively pursuing weight loss is such a futile, life sucking pursuit, which longterm is a pretty good predictor of weight gain.
We definitely need to acknowledge the internal voices of fat shaming we have going on, as well as what it is like for someone to live in a body where society feels like it has some right to judge and criticise based on a particular body size. Especially if this have never been our own lived experience.
We need to be careful with the words we use, because as we know words hold tremendous power…
Shame never helps or heals. Kindness does.
So perhaps if we want to begin with some healing at the ROOT, let the invitation be; to note how we speak, see and value bodies, our own as well as others.
To hold a safe compassionate space where ALL bodies are welcome to heal, worthy of care and to be blessed with health.
To let go of the oppression perpetuated by Diet Culture through actively pursuing weight loss.
When it is about health and not about weight, all of our behaviour changes hold merit and value, whereas when weight loss is the main focus and goal, it becomes all too easy to let go of these if the number on the scales doesn’t budge, or worse if it goes up!
So isn’t it better to pursue healthy behaviours rather than trying to shame yourself into change?
You are a worthy human being just as you are.
(Photos from Unsplash.com)
Do you long to let go of obsession around food, eating and weight? Would you like to feel freedom and peace around meals and beyond, but need some help and support to get there?
It would be an honour to walk with you on this path. Please email me HERE to set up a free 30 min consultation to explore how this may be possible for you too.
by Linn Thorstensson | May 16, 2017 | blog, healing, healthy living, Lifestyle, mindful eating, mindfulness
“Don’t be ashamed of telling your story. It may inspire others” – Unknown
With that in mind, I will tell you mine…
Once upon a time there was a little girl with thick blond hair, living in the countryside of Sweden, together with her loving mum, dad and baby brother.
This little girl was raised by very health conscious mum and sweets / candy never really featured in the house. In fact it wasn’t until this little girl was about three years old that she had candy for the very first time, much to her mother’s dismay(!) Simply because her childminder felt sorry for the little girl, that had yet to experience the sweetness of candy…
The spell of innocence was broken.
The little girl discovered that she really loved the sweet taste so much! Sometimes she would even trick her brother (who seemed to be totally ambivalent about sweets) to have some of his too. (Or even sneakily steal some… Not very proud moments)
As this little girl grew up to become a teenager, she continued to enjoy the pleasure and sweetness of all kinds sweet. Jellies, chocolates, biscuits. To be honest, eating them brought a lot of pleasure, yet she never thought of using them to sooth feelings, nor had she any trouble with her weight.
Then one day things changed for this (reasonably easy going) teenager.
She was told that she was fat. Too heavy to continue to ride her favourite horse at the racing stables.
So she decided to do what every sensible person do who have issues with their weight… She decided to go on a diet.
Over the following decade she read ALL the diet books, she tried to; stop eating, eating in secret, overriding her physical signals of hunger and satiety. She tried diet pills, exercise, and replacement products to keep her weight to a number that she felt represented her happiness.
Through all of this, still loved the taste of sweet, so staying off sweets and chocolate was really challenging.
Each time she couldn’t stick to the plan she had set for herself, she would throw her hands in the air and go ”F*ck it, I’ve blown it now so I may just keep eating”.
What perhaps this (now) young woman didn’t realise was that the sweet foods were soothing the lack of other sweetness in her life.
She didn’t see the connection between her eating and her living. She didn’t see that she was working long hours in a very physically demanding job, where she often didn’t feel appreciated or valued.
She didn’t make the connection how the sweetness of food was filling the void and the lack of sweetness in her life.
Because she was too busy weighing herself every day, berating herself for the fact that she couldn’t be “good” with food and that she was still ‘feeling’ fat.
She felt sad, lonely and unworthy. And on top of this she was also tired and suffered with digestive issues.
Then one day, when as she was racing towards the black hole of depression, she woke up and decided “I need to change my life.”
She saved some money, organised a job on the other side of the world.
She changed her environment.
She got a fresh perspective.
Though she stilled weighed herself daily at this point in time, she also started to explore and gather some awareness of how, what and why she was eating.
Then all of a sudden, a moment of awakening and insight struck! “Wait a minute, my happiness cannot be determined by a number on the scales. It has to come from within”.
(Hello INSIGHT!)
This ONE realisation, changed this young woman’s life forever.
She simply got off the scales, gave herself full permission to eat whatever foods she wanted (candy and all). She placed her focus on eating when she was physically hungry, and she began the tedious work of paying attention to and stop eating when comfortably full.
She began to honour her body instead of fighting it.
In this moment, this young woman began her healing process of creating a healthy relationship with food, eating and her body.
She began walking the path to freedom, peace and wholeness.
To be honest, this hasn’t always been an easy process, and there are still times that body image issues and negative thoughts around my body appear. They never truly went away regardless of what size my body is /was. But today I have much more awareness, I can hear them more clearly which mean I can recognise them for what they are, thoughts not facts.
So why am I sharing the story of this little girl who liked the taste of sweet so much, who eventually grew up to become a nutritionist, food blogger and mindful eater?
It is because I learnt so much from unravelling my story and perhaps someone else may recognise themselves in it.
It is also because I see so much suffering around food and eating, in today’s “sugar phobic and fat fobic” world. And this is impacting on people’s quality of life.
The sense of restriction that is created around trying to avoid something that is so abundantly prevalent in our western society, can all too easily back-fire.
More than anything, I believe, when it comes to navigate the challenge of consuming sugary foods (or fatty foods, or any food for that matter!), is that it is fundamental that we are making our choices from a place of care rather than fear.
Because when we do, we can approach it with an open and curious mind.
To hear and recognise the subtle messages it give us, if we pay attention.
Rather than getting stuck in a cycle of blame and shame, we can with care and kindness recognise that perhaps this particular food and craving is doing something for us?
Maybe it is filling a void?
Maybe it is a symbol for how we are living our life?
Once we get curious about this, we can create space for choice and be discerning of what it is we truly need and want.
To truly heal my own relationship with food & eating I also had to toss a couple of limiting beliefs into the FIRE.
Like;
- When I have a perfect body I will be happy
- Eating “perfectly” will make my body perfect
- I am “good” when I eat “good” foods
- I am “bad” when I eat “bad” food
Giving myself full permission to eat ALL kinds of foods (no rules), and letting go of the “good” and “bad” labels have paved a way out of restriction (precipitating bingeing) , a letting go of any labels also helped me let go of any associated guilt and shame (very liberating!)
This has helped me to arrive at a place where I can listen and pay attention to my body’s needs and eat from a place of pleasure AND care. It tastes like freedom and feels like nourishment.
So I invite you to get curious. What is your Sugar Story trying to tell you?
And if you want some more tips and tools on this journey then sign up to my FREE three parts video series below.
Do you long to let go of obsession around food, eating and weight? Would you like to feel freedom and peace around meals and beyond, but need some help and support to get there?
It would be an honour to walk with you on this path. Please email me HERE to set up a free 30 min consultation to explore how this may be possible for you too.
by Linn Thorstensson | Apr 10, 2017 | blog, healing, Healthy Foods, healthy living, Lifestyle
What does self care through food and eating look like?
This was the question I proposed at our latest Nutrition & Mindfulness Retreat. The overarching theme have been that of stress and how to develop stress resilience, so that we can live in the most fulfilling way possible.
Food and eating is fundamental for survival, yet so many of us develop a really complicated relationship with (often) both. The most basic needs can become neglected, ignored and / or abused.
We somehow forget how to nourish and care for ourselves, in the most basic way – with food.
When we think about self care we may think about massages, hot baths and fancy retreats. We may forget about the importance to care for ourselves, as well as our bodies in a kind compassionate way, often because we get too busy caring for everybody else’s needs!
Having done a number of interviews for my side project The Selfcare Path Podcast, with lots of practitioners from all over the world, one thing that every single one talked about was the importance of taking care of ourselves, FIRST!
We simply cannot pour from an empty cup. Even though many of us like to think so…
So back to self care and food. What does it look like when I take care of myself in the most nourishing way possible, using food?
This is where bringing some mindfulness to the table can be super helpful. By cultivating both awareness as well as self compassion, I can best support and serve my body with what it needs, when it needs it.
We may straightway think that nourish ourselves with food mean making the most nutritious choices possible. And yes, it does, in a way. But before we even decide what to eat, we need to honour our need TO eat.
First of all (re)learning to recognise the subtle cues of hunger and then HONOUR them (i.e eat!) is important. Even vital! Just like making susre we get adequate sleep and water, we need to feed our bodies if we want them to function well. Or perhaps function at all…
The second thing is to ask ourselves what we are hungry for? If we are physically hungry, what specific food am I hungry for?
This is where it can get complicated. We may have lot of external rules for what we “should” be wanting and what foods are good for us. Or we may fear that if we let ourselves have exactly what we want we will be living on bars of chocolate and crisps forever.
It is at exactly this point where we need to build strong trust as well as deep listening, so that we can actually hear what it is our BODY wants. Not necessarily what the mind is craving…
Mindful eating, is not restrictive (because restriction only backfires!) yet it is not really about eating whatever we want, whenever we want, either.
Mindful eating is to respectfully listen to our bodies for what it needs and then honour that need. This takes time and practice.
Food is fundamental nourishment for our physical body and our survival, so when we feed our bodies in ways that are both nourishing and satisfying we are taking care of ourselves. Self care through food.
So how do you know what (food) choices to make ?
By trying to make a food choice that is both nutritious and satisfying will also most likely mean that it will definitely be nourishing too.
Being mindful not only give us the opportunity to listen to the signals of hunger, fullness & satiety. It also gives us the chance to be present and make a choice to have what we are hungry for.
It’s all too easy to ignore these subtle signals from our body, when we are stressed.
We eat foods that are easy to grab on the go, struggling to carve out time to prepare meal.
We eat fast, not chewing well and perhaps not tasting much either.
We eat too much or not enough. Neither which serves our body in the way it deserves.
Of course, it is not always possible to make the right match for what you desire and what your body is calling for each and every time. Sometimes we are more mindful than others. Sometimes we don’t have to hand what we want or need, sometimes we let ourselves get ravenous making it hard to to make an informed choice, and other times we eat until we feel uncomfortably full.
This is where self compassion is so powerful.
When the negative voice pops up we need to be kind and caring towards ourselves, rather than letting this inner mean voice take over, and getting stuck beating ourselves up. Instead we can with kindness recognise that perhaps this particular choice at this particular moment, wasn’t the wisest move. And then move on.
This is how we create freedom with choice, and freedom with food.
So maybe it is time, that we pause to check in if we are hungry? And if we are then nourish ourselves with colourful, tasty, satisfying foods, not because we “should”, but because we care?
How are you going to nourish yourself with some self care through food this week?
Do you long to let go of obsession around food, eating and weight? Would you like to feel freedom and peace around meals and beyond, but need some help and support to get there?
It would be an honour to walk with you on this path. Please email me HERE to set up a free 30 min consultation to explore how this may be possible for you too.
by Linn Thorstensson | Mar 20, 2017 | blog, healing, healthy living, Lifestyle, mindfulness
For the Senses
“May the touch of your skin
Register the beauty
Of the otherness
That surrounds you.
May your listening be attuned
To the deeper silence
Where sound is honed
To bring distance home.
May the fragrance
Of a breathing meadow
Refresh your heart
And remind you, you are
A child of the earth.
And when you partake
Of food and drink,
May your taste quicken
To the gift and sweetness
That flows from the earth.
May your inner eye
See through the surfaces
And glean the real presence
Of everything that meets you.
May your soul beautify
The desire of your eyes
That you might glimpse
The infinity that hides
In the simple sights
That seem worn
To your usual eyes.
– John O’Donohue, Benedictus – A book of blessings
How do we cultivate body awareness?
The more I learn about health and healing, the more I am becoming aware of the mind-body connection. And the importance the we recognise and honour this connection.
Some of the understanding of how this connection works, seems to be emerging in new research, whereas in more ancient traditions this have long been recognised, even though the exact workings of the physiological mechanisms weren’t yet discovered.
We are all connection between our mind and body. A living Whole Person, even if it doesn’t always feel that way… Yet sometime we either feel like we are “living in our head”, or it is looked upon in medicine that any of the physical symptoms we are experiencing that doesn’t seem to have a clear cause is “just in our head.”
I think most of us have had the experience of driving somewhere, and yet when we arrive, having no recollection of how we got there.
So how do we bring our wandering mind back home to our body?
This week I had a gentle reminder of how to do this. When listening to a really interesting conversation over on my favourite podcast On Being about how trauma lodges in the body with Bessel van der Kolk, one sentence in particular stood out for me; “The core experience of ourselves is a somatic experience”.
So just like John O’Donohue so poetically shared it, opening our senses to experience the world, is how we orientate our human experience in the present moment. When we open up to our sensory experience we are in fact bringing our mind home to our body.
Bringing our attention to and cultivating this mindful awareness of our outer experience (sight, hearing, smell, touch) can indeed help us become better listeners to our own body’s faint whispers. To hear the more innate sensations such as feelings of hunger, fullness and satiety.
The better listeners we become, the better caretakers of our bodies and ourselves, we become.
In meditation, the breath is usually the focus of attention. Even though I have a little bit more experience with sitting meditation practice now then when I started out a few years ago, I still feel like I often struggle to catch when my wandering mind has drifted off, doing its own thing. However, this past week I was attending a virtual retreat (yes exactly as it sounds) and one of the practices we were doing was walking meditation. I have practiced walking meditation before, but it had been awhile and I had forgotten how grounding I find it.
In walking meditation the focus is on your feet rather than on your breath. You start off, standing still, placing your attention on your feet, noticing how they feel against the ground. If you can do it without shoes, or even barefoot (outdoors if weather allows) it is even better. To me it really feels like a home coming. When I place my attention and focus on the sensations of my feet, I know that I am HERE. And nowhere else.
Once you’ve taken a few moments of standing, you move slowly, moving one foot and then the other, paying attention to the movement of each foot as it lifts, moves through the space and then being placed back down again.
Funnily for me, when my focus is on something like my feet, then it becomes much easier to “see” what kind of thoughts my mind is engaging in. Like planning, projecting and remembering.
Maybe it is because when your attention is on your feet, it is kind of obvious that where they are is also where you are.
So now, perhaps this week, tune in and see where your feet really are? And let them softly kiss the earth with each step, with appreciation that you are in fact here.
