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A dietitian's advice on how to love, savor and enjoy food without guilt
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In honor of February and Valentines Day, Im writing to encourage you to love food. That might sound crazy, especially if you feel like you love food too much. In fact, I hear that a lot; my problem is that I just love food too much! I would disagree.

If you love something, wouldnt you want to nurture it, spend time with it, slow down and savor it? I dont think love would encourage you to use food as a way to distract or numb, and it shouldnt leave you feeling stuffed or uncomfortable. We spend more time thinking and talking about food than we actually do cooking and eating it. The answers to your food issues may be found in mindful eating.

Essentially, mindful eating is the practice of bringing conscious, mindful awareness to your food choices and your bodys intuitive signals while engaging all your senses to make the experience satisfying and nourishing to both your body and your mind. Anecdotally, we see this kind of eating experience being practiced regularly in other countries with noted benefits to their health. In our busy and hectic lifestyle, we rarely make the time to approach food in this way.

For a healthy relationship with food, we need to find the balance between our bodys need for nourishment and its need for satisfaction. This prevents the all-or-nothing mentality that is bound to result in disordered eating. Making a food forbidden just increases its allure. It has very little to do with self-control or willpower and everything to do with allowing yourself to fulfill your innate drive to feel satisfied, while trusting that you can.

While I fully support making nutritious food selections, I actually find that emphasizing weight and nutrition can often prevent truly making peace with food. I strongly encourage you to put weight and nutrition on the back burner and focus instead on connecting with your body and its needs. The body is built to self-moderate food choices. When you focus less on what you eat and more on how you interact with whatever you choose, the actual food selections usually take care of themselves. A balanced approach to food is a natural consequence of satisfying, positive mindful eating practices.

With less emphasis on what you eat, lets look at some general recommendations for the rest:

How: Slow down! For true psychological and physiological satisfaction, its important to realize you are eating. Approach meals with intention and connection to avoid distractions that often lead to overeating. As you eat, focus your attention on the food. If you find your mind wandering to responsibilities, work or judgments about the food, gently bring your attention back to how the food tastes, smells, feels, looks and sounds (if applicable). This will allow you to truly enjoy your food while providing the opportunity to listen to hunger, fullness and satisfaction.

When: Are you eating often enough? Every body process functions best when given consistent and regular nutrition. Its easy to forget, lose track of time or avoid eating. Stress actually suppresses hunger signals, so a busy work day can leave you exhausted and ravenous once you finally slow down. I encourage you to eat every three to four hours, using snacks between meals to keep your brain and body well-fueled. A body that feels well taken care of is one with an effectively functioning metabolism.

Why: I often encourage food journals to help people become more aware of why they are eating. Im not one to encourage people to write down everything they eat or count calories, but I do find journals helpful for increasing awareness. Are you physically hungry? Has it been three to four hours since you last had something to eat? Why do you feel the urge to grab something? Is it emotional hunger? Pausing to check in can be empowering and can make the difference between functioning on autopilot versus being proactive in meeting your true needs (which can be done with or without a journal, you decide whats actually effective and helpful).

Where: Are you eating in the car? At your desk? While answering emails? Over the sink? While its probably not realistic to expect yourself to sit down with zero distractions for every meal, I would encourage you to take every opportunity to make your meal time a separate event from work. I know you will find greater self-trust and eating competence as you truly allow yourself to just eat.

Mindful eating has real potential to create positive experiences with food, which will increase self-trust and decrease fear. For those who struggle with overeating, undereating, food anxiety or physical symptoms of irregular food patterns, I assure you there are real answers here.
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Have You Seen This? Street musician slays with clarinet
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Better than almost every face-melting guitar or drum solo. - photo by Facebook video screenshot

THE BIG EASY — Yeah, yeah, we all know that New Orleans is stuffed to the gills will incredible musicians.

But knowing that fact and then hearing that fact are two different things. You can step into any number of jazz clubs on any given night on Bourbon Street, and you’ll probably be impressed with virtually every act. Or you can sit at home on your comfy couch and watch this featured video.

In the video, you’ll see a woman who is in the groove. She is swinging hard, and wailing on her clarinet with a practiced expertise that makes it sounds so easy.

From note one you’ll be drawn in; your appreciation will grow with every second, and then your face will melt off when you realize how incredible she really is.

If you’ve never played a woodwind or a brass, you may not know everything that comes with a performance like this. Lung capacity and breath control are huge factors in keeping your notes clear and loud, and hitting those high notes is especially difficult.

So when this woman hits that high note and holds it for several seconds, you know you’re dealing with an exceptional musician. It means she has worked hard for years to develop skill on top of her natural talent, and we get to benefit.

It kinda makes you wonder how we let people get away with mumble rap and autotune when talent like this exists in the world.

I wish this video were longer, and I wish I had more information about this woman, but as it is, we’ll just have to appreciate the little flavor of New Orleans jazz posted by the Facebook group Clarinet Life.

Street musician killing it on clarinet

She must have lungs of iron! Its inspiring hearing the upper registers being played so well.

Posted by Clarinet Life on Tuesday, December 11, 2018

Martha Ostergar is a writer who delights in the ridiculous that internet serves up, which means she's more than grateful that she gets to cruise the web for amazing videos to highlight for your viewing pleasure.
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