Halloween Candy Guilt Trip?
‘Tis the time of the year; sweets, chocolate and candy galore.
If you have found yourself here then maybe you’re feeling an element of guilt around munching on some of the leftover Halloween candy or you’re still trying to navigate how to ‘avoid’ it.
I am a big believer in the ‘out of sight/out of mind’ mentality being one we all need to actively avoid. Putting anything on a pedestal gives it far more kudos than it ever deserves. This is especially true with food.
So I am here to give you some tried and tested steps to take in order to mindfully navigate feelings of guilt, pressures to indulge and ways to encourage a healthier relationship with all foods.
TAKE 10 (minutes)
Have you ever tried doing a full body scan to dial into how you are feeling both physically and mentally? Probably not. Before you reach for the candy, I want you to try this mindfulness pracise I share with clients.
Start with one hand on your heart and the other on your belly. Take a deep breath in through your nose and whoosh the air out through your mouth. Close your eyes and starting at the top of your head, slowly self scan your body from your hair all the way down to your toes. Are you cold, are you hot, are you clenching your jaw, is your tongue on the roof of your mouth, are your shoulders hunched, are you gripping your tummy muscles, are your toes lifted. Take another deep breath in through your nose and whoosh it out through your mouth and open your eyes. Now, ask yourself; am I hungry? Am I tired? Am I lonely? What can I do for myself that will help me feel better, outside of eating?
After you have done this and taken stock of where you are in that moment, wait 10 minutes before deciding to snack. You might find that you are hungry and making a wholesome snack is a better choice or that taking yourself up to bed is what you truly need. When we can identify how we are feeling, we can better support our truest needs.
DIAL INTO YOUR NUTRITION
Outside of the emotional influence, the second most important part of mindful eating is how well we are supporting ourselves nutritionally overall. Although I don’t love the ‘sugar is addictive’ narrative, I know many of you struggle to overcome the sugar cravings. More often than not this can be down to underfuelling yourself, under nourishing yourself and not eating enough of the right stuff. So if you find yourself a slave to surgery foods for energy, make sure you are doing the following;
1. Protein. Our most satiating macro, it is imperative to long term health as well as keeping us fuller for longer. It’s slower digestion rate means it will also help to balance blood sugars, in turn reducing afternoon energy slumps. Ideally we want to include a source (either animal or plant) of protein in each meal and snack. This could mean eggs for breakfast, with a handful of nuts and a piece of fruit as a snack.
2. Healthy fats. Now these are the most calorie dense of the macros but they are 100% necessary for health. They too will also provide steady energy through slower digestion helping to give a sense of fullness. Think avocados, nuts, full fat dairy, nutbutters, olive oil…all in moderation are an important element to a healthful diet.
3. Fiber. Oh do I bang on about fiber. This is the one element I nearly always have to work on with clients, as we tend to consume very little in our western diets. Fiber comes in two forms; soluble and insoluble, and we need both. Soluble fiber reacts with water to create a gel like texture, slowing digestion and ultimately controlling blood sugars. Insoluble is the ‘roughage’ kind, indigestible, adding bulk to your poop. Fruit, veggies, nuts, seeds, grains, legumes….they are all fiber rich and imperative to good gut health.
GIVE YOURSELF PERMISSION
One of the hardest things we can do when reestablishing a healthy relationship with food is to allow ourselves permission to eat ALL foods. Be it pizza, ice cream, cheese, candy or chocolate; these foods are often labeled ‘bad’, ultimately leading us to believe there is no place for them in a healthy diet. Yet, when we restrict, restrict, restrict; we are laying ourselves open to craving these foods even more, and ultimately over consuming them. Cue the binge/restrict cycle. So here is my suggestion at this time of year; if there is something laying about the house, left over from Halloween, which you truly enjoy (for me it’s a Mini Snickers), then allow yourself full permission to eat it. But, savor it, enjoy it and acknowledge the act of eating the candy of choice. When we indulge mindfully, we allow the brain and gut to talk to each other and register the enjoyment experienced from the food.
ACKNOWLEDGE THE WORK THAT NEEDS TO BE DONE
Mindfulness, self awareness and compassion, all take time, and they are all needed in order to build a healthy relationship with food and long term health. There will be good days and bad days but consistency is key. Showing up for yourself, leaning into the ‘why’ of the bad days, will in time, lead to more good days. Some things for you to remember if you’re looking to rebuild a more healthful approach of eating.
There is space for ALL food in the healthy diet
Practicing self-compassion takes time but will help you to reach your goals far quicker than any ‘diet’ ever will
Protein, health fats and fiber rich foods are the pillars of a healthy diet
Plan ahead – don’t wait for yourself to get hungry before making a decision. Meal planning is admin, I know, but it is often a key element in success
Make your mindfulness practices part of your daily routine; check in with yourself as many times per day as you need.