The Exercise

The Slow Down Diet 

I'm trying something different this week and blogging about what comes forward with the primary task (or exercise if you will) in one of the books I'm reading with my holistic nutrition counselor. Yesterday I shared that chocolate crept in as a self-soother and today when I found myself coming home with more sweets (even alternative sweets require a delicate balance for me) than I've had in the last few months, I realized doing this exercise is essential. So I'm making the choice to share, explore and be with the information that comes forward, all while being compassionate and supportive.

Primary Task - Week 6: The Metabolic Power of Thought

Let me start off by saying, this chapter (and book) have opened doorways for me to support my goal of creating an authentic relationship with food. Writing into this is another tool to help me identify thoughts that drain energy and replace them with thoughts that gain energy. This is meant to be a new beginning in how I use my mind to support my highest intentions.

Exercise: Think Nutritionally

I've written down my most common thoughts I repeat to myself about eating, nutrition, and my body. These thoughts come together to shape my relationships with food and ultimately help or hinder my metabolism. I completed this exercise in 3 parts. 1st: I wrote everything out. 2nd: I reread them and placed an "*" next to the thoughts that empower my metabolism and an "x" next to the thoughts that diminish it. 3rd: I used strickthrough to replace the energy-draining thoughts with metabolically inspiring ones.

What do you tell yourself when you're eating?
* If I'm eating something that works for my body, I'm rejoicing.
x If I choose something with more sugar or whole grains, I think how it will hurt my body later and then assume it will. When I listen to my body, the foods I choose are nourishing and healing.
x Sometimes I think about why I'm the only one eating this specific way. There are many people who eat to feed their bodies nutritious food and I am one of the many people who supports my body's needs.
x When I have more emotional days, I think about going to the drive-thru at one of my old favorite places and just ordering the food to eat it and feel full, regardless of how I'd feel afterward. This is an old belief I am changing. Now, I support and nourish myself at all times and when I'm feeling more emotional, I choose self-compassion and exploration.
* When I shop and I read labels on certain foods, once I know it is in there, I avoid it.
x Sometimes, I wish I didn't care what the ingredients were, that I could just buy whatever I wanted to because it looks/sounds good. I read the ingredients from a place of love and choose wisely.
x If I don't eat enough food now, I'll be hungry later and I won't be able to find something to satisfy me then (so I over eat). My body knows how much food I need each time I eat. I choose to support how much and how often I need to eat to feel my healthiest and by having nutritious snacks available, I support what my body needs.
x I wish it were easier to just "go out to dinner" and come away feeling ok. I research restaurants that support what my body needs and by doing this and asking for what I need, going out to dinner is an enjoyable treat.
x Sometimes I'm comfortable with the food on my plate and sometimes I'm not. I am increasing my capacity with comfort and relaxation with my food. If I feel discomfort, I support what my body is telling me and make another choice.
* I choose to feel nourished and satisfied with this food.

What do you expect food to do for you?
* Nourish.
* Create energy, providing power to be my authentic self.
x I ask food to comfort me, to be there when no one else is and to bring me out of feeling so lonely, providing me with a feeling of fullness, so that I at least feel like I can have that. I choose to be curiously compassionate when it comes to supporting myself.
x I also expect if I eat certain things (gluten, dairy, too many grains, too much sugar) that I will become sick (migraine, digestion issues, emotional swings) and if ignored for too long, that I will gain weight. I support the signals my body sends me by making choices with my food.

What nutritional rules do you feel strongly about?
* Eat protein, healthy fats and greens.
* Add variety by trying new foods.
* Read labels and make a choice, either put it in the cart or back on the shelf, trusting that once it's in the cart it will work for me.
* Eating at the dining room table and putting my fork down between bites helps create a more enjoyable eating experience.
* Be open to finding new recipes.

What are your rules about health, weight, and longevity?
* To feel better.
* Make choices that support my authentic self.
x Avoid gluten and dairy 99% of the time. I appreciate knowing that my body prefers gluten and dairy free food.
x Avoid whole grains 75% of the time and only have in small portions, earlier in the day. I support my body by noticing how many whole grains my body can consume.
x Avoid refined sugar 95% of the time, though alternative sweeteners (agave, maple syrup, coconut sugar) enjoy 50%. I receive sweetness from life in many ways.
x Even weighing less than I was 19 months ago, I could weigh even less now, if I would just take better care of my body. I take excellent care of my body and continue to transform the relationship I have with my body image.
x What I weigh and how I look impacts how I am perceived in the world. I am confident and comfortable with my body.
x Weight protects me when I think nothing else will. I am supported, loved and trust myself.
* I  live a life filled with joy, ease and growth.

What are your fears about health, weight and longevity?
x That if I stop paying attention to what and how I eat, I will gain weight and feel miserable. I choose to enjoy the foods I eat, by enjoying them, I maintain a weight I am happy and confident with.
x It might be easier or quicker if I just ate whatever I wanted to. The foods I choose allow me to be nourished, I find the time, energy and resources to support this.

Is food your enemy or your ally, or is it a combination of the two?
* The foods that I love now are my ally, they help me to feel better, more active, engaged and aware.
x Though it's the memories and associations with foods from my past that have me thinking I have an enemy. It's my thoughts about these other foods that have me feeling nostalgic and then it opens me to shame and the idea that I "can't have" those other foods. I honor the memories and relationships I had with food by noticing, allowing and releasing.

And About Those Sweets

This exercise took me a few hours, with pauses in between. I was diving in and when doing so, it's healthy to remember you already know how to swim. So I honored the process and after my husband and I talked about the sweets I bought at Valley Natural Foods: Suzannes Ricemellow Creme, agave gummy bears and chocolate cover pomegranates (all gluten and dairy free), I realized I'd been "thinking" I was "wrong" or "bad" so I made a choice. While I may not have purchased the items from a fully intentional space, I'll make a choice on how and when I enjoy these sweets. This will be after I've acknowledged my feelings, taking a moment before each bite and by doing so I will truly enjoy them. No guilt, no shame, no "shouldn't do that's", because I'll listen to my body and enjoy it deeply.

With Love, Jan