Have you ever found yourself craving a decadent slice of cake or a handful of crispy fries, only to be overwhelmed by guilt after giving in to those temptations? Food is not just fuel for our bodies; it is a source of pleasure, comfort, and joy. So why should indulging in foods that are not part of your "plan" be accompanied by feelings of guilt or regret? Let's explore the art of enjoying indulgences guilt-free!
Embracing Balance & Mindfulness
Life is all about balance, and the same principle applies to our relationship with food. While it's essential to nourish our bodies with wholesome, nutritious foods, it's equally important to indulge in the occasional treat that brings us joy. Denying yourself of your favorite foods can lead to feelings of deprivation and ultimately sabotage your overall well-being. Some aren't allowing fruits, others breads, and that is okay as long as you don't feel deprived.
The key to enjoying indulgences guilt-free lies in practicing mindfulness. Instead of mindlessly devouring a treat, take the time to savor each bite. In other words, slow down! Pay attention to the flavors, textures, and aromas. By being fully present during indulgent moments, you can enhance your sensory experience and feel more satisfied with smaller portions - maybe even just a bite or two. I've been known to have the last few bites of my husband's Blizzard, and lots of good chunks are on the bottom. I get to enjoy a treat, I'm limiting how much I'm eating, and guilt doesn't enter the picture.
Banishing Guilt
Guilt has no place at the table when it comes to enjoying indulgent foods. Remind yourself that food is meant to be enjoyed in all its deliciousness. By letting go of guilt, you can savor your treat without the burden of negative emotions weighing you down. Remember, we are learning to eat in a healthy way for the long-term, and that includes a healthy relationship with food. Giving yourself permission to indulge without judgment is not only acceptable, but necessary to achieve that goal.
Instead of beating yourself up over an indulgence, practice self-compassion. Treat yourself with the same kindness and understanding that you would offer a close friend. We wouldn't shame our friends, even if we knew it wasn't something they didn't want to do.
For instance, in a coaching session a client may say she is going to go to dinner with friends but allow ONE bite of dessert after dinner. Then, instead she had... okay, it was half of a piece of cheesecake. The next time we meet, she feels awful and like a total failure. It's my job to get her to understand that she did better than she's giving herself credit. She could've easily had the whole thing!
Whatever the scenario, neither you or I would tell her, yes, she is a complete failure and should just give up, but we don't hesitate to say that to ourselves. We have to acknowledge that it's normal and human to enjoy treats occasionally - maybe even more quantity than anticipated. Chalk it up as a learning experience and how to do better, like setting realistic goals, for next time. Embrace the moment, enjoy the flavors, and move forward without dwelling on it.
Finding Freedom
Indulging in favorite foods, whether birthday cake or French fries, should not be synonymous with punishment or regret. It's about finding freedom in your choices and allowing yourself to experience the pleasure and joy we get from those choices. By embracing indulgences without guilt, you can cultivate a positive relationship with food and enhance your overall well-being.
There are some who may have an actual addiction to sugar. As we learned last week in What Makes you Full and Satisfied?, our bodies are designed to desire high caloric foods. I believe there are some who are addicted to certain foods, much like some are addicted to alcohol. The dopamine trigger and needing more and more to get the same dopamine high means that we may have to eliminate certain foods until we can be in control. We can't stop eating like we can stop drinking alcohol, but we can find different foods to eat in place of those that are hard to resist.
About every 6 months to a year, I find myself craving sugary treats everyday, sometimes several times a day. That is my cue to go on a full sugar fast. I used to go for seven days, but I've found I really need a good two weeks to get in control of my sugar intake again. I completely cut out anything made with sugar or sugar substitutes, including my favorite 75% dark chocolate bars.
Yes, it's hard to do!
But, I have the resolve and tell myself it's only 14 days - you can do this. I have a couple of go-to items to get me through, too. The first is walks, weeding the garden or projects in the shed! If I'm not in the house during my craving time, then I'm not thinking about or near my cravings. Another is dates. They are super sweet naturally, and are filled with fiber, so I only need like 2 or three. The other are a few fruits, like grapes, clementines, cherries, or, my favorite, apples with peanut butter (sticking to my PFF guidelines).
Maybe you've heard of it, but there's a book called The 40-Day Sugar Fast by Wendy Speake. She doesn't put stipulations on your fast, and it doesn't even need to be sugar. Our need for sugar, or whatever food or drink, may not be an addiction at all, but a search to fill our needs with things trying to find what satisfies. True freedom is not searching a "thing" that satisfies. True freedom comes from having a relationship with the One who always satisfies - Jesus. When you crave Him more than anything else, nothing else matters. It's something we will never perfect on earth, but it is something we can continue to strive for.
In Conclusion
Life is too short to deprive yourself of the simple joys that food can bring. By indulging in foods that are not "on plan" without experiencing guilt, you are honoring your body's need for pleasure and enjoyment. Remember, practice balance, mindfulness and self-compassion. They hold the key to success.. So go ahead, savor that slice of cake or handful of crispy fries, and relish in the moment without a hint of guilt.
Indulge. Enjoy. Live guilt-free.
Understanding the balance between indulgence and guilt is essential for a healthy relationship with food. Letting go of guilt and savoring the moment can transform your indulgences from a source of anxiety to a source of enjoyment. Embrace the freedom to enjoy your favorite treats, and remember that a little indulgence, and a lot of prayer to release you from your cravings, can go a long way in nourishing your body and soul.
In Courage,
Dani
P.S. Apply to work with me here. And, if you have any questions or comments, please email me at incourage@incourage-health.com.
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