There is
nothing more basic and essential than food.
Our first response to a baby’s cries is to feed it. We often use food as a reward for finishing
dinner –offering dessert. Parents, who
may limit sweets may use these as a treat for Shabbos or to cheer up a sad child. So is it any surprise that so many of us develop a relationship with food that goes
beyond simply fulfilling our nutritional requirements?
It is estimated that as many as one in four women have some elements of disordered eating – not meeting criteria
of an eating disorder. Todays article is
focused on teaching how to identify and deal with emotional eating.
While every cell in our body requires nutrients obtained
from food – food also has even greater symbolic meaning. Our relationship with food is shaped by our
experiences of food as children. What are our childhood memories of the dining
room table? Did family members eat
together? Was it a time of closeness or tension? We may associate certain foods
with a holiday, past event or a specific memory. These associations may provide comfort at
times. The smell of chicken soup triggers memories of my mother preparing for
Yom Tov when I was young. When I prepare for my own family I bring her memory
into my home. Meals at holidays are
social gatherings in addition to religious events. Sibling rivalries, competitiveness or
jealousies can easily surface around the table. Emotions and food are
intertwined. All of us have turned to
food at one time for comfort, to help us deal with stress, being tired, to cope
with uncomfortable emotions, and even to reward ourselves.
With Pesach less than two weeks away , the focus on shopping and cooking for Yom Tov has intensified. Women in my practice are describing skipping meals, staying up later at night, finding themselves overwhelmed and anxious. Those going away to family may find themselves stressed with the shopping, alterations and packing for the whole family. Increased stress, reduced sleep and the pressure of the Pesach deadline create a perfect environment for emotional eating.
Emotional eating is eating when
not hungry – but to fill an empty feeling inside. It is to calm an emotion or to soothe oneself
with food when not physically hungry. The type of food
you crave depends on your mood. People in happy moods tend to prefer foods like
pizza or steak. Sad people often reach for ice cream and cookies; and bored
people may go for potato chips.
When eating is the only or main
strategy to deal with emotions - we are
at risk for problems relating to the choice of food and the quantity. If you
eat when you aren’t hungry your body doesn’t need the calories and will store
it as fat. Too much fat can result in the individual becoming overweight. One researcher estimated that 75% of
overeating was caused by emotions – highlighting the risks.
Is this Emotional Hunger or Physical
Hunger?
1. Emotional hunger comes on suddenly;
physical hunger gradually.
2. Emotional eating gives you cravings
for a specific food ,such as cookies or ice cream, and only that will do. When
you are hungry you can eat leftovers from dinner.
3. Emotional hunger feels like it needs
to be satisfied instantly; physical hunger can wait.
4. If you're eating to satisfy an
emotional need, you're more likely to keep eating. When you're eating because
you're hungry, you're more likely to stop when you're full.
5. Emotional eating can leave behind
feelings of guilt; eating when doesn’t.
Helpful Hints to deal with Emotional
Eating:
Ask yourself “am I hungry or is it another
feeling?” Listen for the answer. On a scale of 1-10 how hungry are you? One
way to check is to notice what you are craving – will you be satisfied with
chicken or some other protein? If you need that cookie, or chips or ice cream,
its most likely emotional.
Recognize what triggers this behavior in you
. Can these triggers be avoided? Maybe
waiting too long between meals, skipping meals? Speaking on the phone with a
relative? As you become aware of your triggers you can either try to avoid them or take steps when you notice them to redirect your attention.
Have some things prepared in the fridge that
you can have ready when you get the urge. If you find that you eat impulsively, have finger ready foods in the refrigerator. If you get the urge to crunch - try carrots, celery. If you crave sweets - what fruits would hit the spot? Try grapes ( frozen are yummy), strawberries, pears. If the urge is salty - have handy some whole wheat pretzels or fat free popcorn. There are different choices you can make if you have them ready.
Distract yourself - try to insert a delay of
15 minutes. Sometimes the urge can be easier to resist if you tell yourself you need 15 minutes. Keep a list of things to do to take your mind off your craving. Try
calling a friend, take a short walk, or do
something on your “To Do” list . If you can postpone the "treat" , maybe when you reach for it you can make a different choice.
When you get the urge to eat when you're not
hungry, try a food that will comfort you that is a better choice than junk food. There are many snacks that come in 100 to 150 calorie packs or ice cream like Skinny Cow that hit the spot but are only 150 calories. You can have a treat that wont trigger a binge.
Don’t have forbidden foods. If you try to eliminate cookies – you will
find that is all you are thinking about. Try to prepare healthier cookies – and
practice moderation. Read how much a portion is and stick to that.
Remember that we are more likely to indulge in emotional eating when
stressed, overwhelmed, angry, sad or tired.
The challenges and demands of Pesach preparations will make many of us
vulnerable to these. The key is to be on
the alert and be as prepared as we are able. And before you know it Pesach will be here and
gone.
Wishing all a freilichen and kosher Pesach!
