by Sandra Petersen
Food provides energy to the body, enabling it to efficiently carry out its functions. Many people abuse food, though, by having an unhealthy relationship with it. This food bondage leads to problems with obesity and serious medical conditions.
What are the signs of an unhealthy relationship with food? The person who has an unhealthy relationship with food will be preoccupied with food. She may use it as a coping device for stress, anger, pain and guilt. External stimuli like cookies being brought into the workplace or the smell of fast food will prompt her to eat when not actually hungry.
She may sometimes eat very quickly with no control in an episode of binging and then condemn herself with feelings of shame and guilt. She may eat everything -- even the burnt or fatty portions of food -- on her plate and consume any leftovers on her children's plates in fear of being wasteful. She may have rules about what she can or cannot eat, how much she can eat, and when she must eat. She may be a strict calorie counter.
The person preoccupied with food no longer can distinguish among the signals of hunger, thirst, satiation or feelings in her own body. She may dislike her appearance or weight to the point of obsession. She may use laxatives, diuretics, diet pills, drastic diets, self-induced vomiting or extreme periods of exercise to attempt to lose weight quickly. The time spent in her work, leisure and relationships is imbalanced with the time spent thinking about food.
First Steps to Change
One step to changing the unhealthy relationship with food is to keep a journal. You must become aware of the extent of the problem and the motivations behind your eating patterns. Record how much, what and why you eat for at least a week.
Learn to wait for your stomach to growl, your body's signal that it must be fed. Be sure to have healthy foods available. Educate yourself about what nutrients your body needs daily. Do not nibble while you prepare a snack or meal.
If you do not know if you are hungry or just thirsty, sip a full glass of water. Deep breathing exercises can temporarily eliminate feelings of stress or weariness. These can be mistaken for hunger.
When you know your hunger pangs are emotions and not true hunger, have an alternative activity planned. Walking two or three blocks, calling a supportive friend, writing or meditating can take your focus off food.
When you do sit down to eat a meal, do nothing else but eat. Do not watch TV, use the computer, read, drive or distract yourself with anything else.
Make your meal enjoyable by using a placemat, napkin, plate and silverware.
Enjoy every bite. Eat slowly, chew every bite well and take sips of water between bites. Your brain will acknowledge that your food needs have been met faster if your focus is on the meal. Learn to throw away burnt or unappealing portions.
Listen to your body's signals. Usually within about 20 minutes, your blood sugar levels will rise enough to signal your brain that you are full. This is the reason for eating at a slower pace. Make sure you breathe between bites. Your body requires oxygen to not only properly digest the food but also restore your energy levels.
Benefits
When food no longer has you in bondage, you will feel more in control of your life. You will have a greater amount of energy. You may even lose weight because you made the decision to put food in its rightful place in your life.
