7d • Nutrition & Fitness
Monday Mindset (Nutrition Focus)
Here's some Nutrition guidance I recently gave to a fellow community member, and I do believe that it needs to be seen by everyone, so... here you go!
The discussion of "food noise" came up aka constant 'when am I going to eat?' 'am I allowed to eat that?' or 'carbs are bad! wait, I need carbs! ahhhhh nothing makes sense'! And so I gave this following comment to provide structure, clarity, and guidance. Enjoy!
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"First and foremost, you are not broken. You’ve been fed (pun intended) a lot of fear mongering to make you feel like you’re at fault. You’re not. It’s a societal construct that has been used for the last 2-3 decades.
Second, you are absolutely capable of quieting the noise. And here’s where we start:
- keep a food emotion & environment log
- - when you eat, where you eat, what you eat, why you eat, how you eat, and how you are feeling
- - (ex. 07:34am, in the car, protein bar, only chance to have a bite, as fast as possible, nervous/stressed/impatient)
*this will teach you a lot of awareness around your food intake, but more importantly, it will create a need to check-in with yourself and your emotions around eating
Third, as a female, you’ve been given so many requirements by society in terms of “be fit! Be thin! Eat the cake, girl! Carbs are bad! You’re beautiful no matter what you eat! You can’t eat that!”
It’s a back and forth, push and pull that leaves you in the center of confusion, fear, and most importantly (for the powers above us controlling food marketing and propaganda), stuck.
And then they feed you (pun intended again) a new, crazed solution that inevitably leads you back to square one. Then the cycle repeats.
Fourth, challenge the story that you are telling yourself about food. Each time it shows up, like a toddler, ask “why?”
- - you can’t eat that! Why?
- - You have to look a certain way! Why?
- - You’re gonna get fat? Why?
The sheer STRESS that you are going through each and every day with food is far worse for you than any of the foods you eat. Breathe. Pause. Slow down. Why can’t you be nice to you (and all of the noise around you) when you’re eating food?
*this is not your fault and I’m making an assumption, but as someone who despised themself anytime I ate something that was “wrong” I mentally abused the fuck out of myself*
Fifth, create a scale of 1-10 for the foods you eat to better help you understand where food lies on the SPECTRUM not in totality aka black and white.
Apple - probably an 8.
Chicken - probably a 9.
Potato chips - probably a 3/4.
Broccoli - probably a 9.
Colby jack cheese - probably a 6.
Greek yogurt - probably a 9.
Hot dogs - probably a 2.
*notice there are no 10’s? Notice there are no 1’s? No food is perfect. And no food is as bad as a drug aka don’t do drugs and have 1’s on your scale.
Sixth, do this for the next week and check in on the Nutrition tab EVERY. SINGLE. DAY. Build a habit. Make it stick. You have support and accountability.
Seventh, believe in yourself. You are 100% capable, and now you have someone who can show you the way (hiiiiiiiii 👋).
Go get ‘em!
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Monday Mindset (Nutrition Focus)
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