Reflecting on Resolutions
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Collapse ▲One of the most common New Year’s resolutions is to lose weight through exercise and diet. Making these lifestyle changes related to nutrition and physical activity helps with managing and reducing the risk of diet-related chronic diseases such as heart disease and diabetes. Not only does this help in reducing one’s medical costs, but it also helps in increasing one’s quality of life. However, it is also important to acknowledge that communication around food choices is not always done in a positive manner which can result in more harm than good. This is an important area to reflect on as resolutions are created. Consider the following points:
How do you communicate your food choices with others? This time of year is filled with social activities that bring along an array of comments around food choices. Labeling foods as “good” and “bad” creates feelings of pride and shame. I often hear the comment “I don’t eat (insert food item) because it is unhealthy.” The person making this comment usually directs it toward someone else that is eating that item. These comments reinforce negative feelings of guilt and embarrassment which can conflict with the positive memories and traditions built around that same food. In addition, judgmental comments, such as in this example, reinforce disordered eating.
Are you restricting your choices in an unrealistic manner? If so, the resolution will most likely not be sustainable long term. It is important to note that many fad diets are extremely restrictive. Although these may yield quick results related to weight loss, they may cause long-term damage. Instead of focusing on foods to eliminate, try to think of nutrient rich foods to add to your routine like fish, fruits, vegetables, beans, and nuts.
Are you focusing only on external factors such as weight loss? This is very easy to do and something I see often. Everyone loses weight at different rates. These rates are not only influenced by food choices and physical activity but also factors like genetics. When positive changes are made, the scale may not always be reflective of this. However, muscle mass and heart health may still be improving. Instead of focusing on the scale, focus on how you feel. Are you sleeping better? Can you hold a conversation during activities that once had you out of breath?
One of my favorite tips on building a positive relationship with food is to start practicing mindful eating. Mindful eating consists of many components such as eliminating distractions while eating, listening to your body’s hunger cues, and refraining from judgment around food choices. Mindfulness is a tool that can slowly be built into any routine. For 2020, I challenge you to reflect on how you can continue to build and foster a positive relationship with food – not only for yourself but also for others around you.
The N.C. Cooperative Extension, Lee County Center’s goal is to provide the residents of the community with research-based knowledge. For more information on food safety, wellness, and nutrition please contact the Family and Consumer Sciences Agent, Alyssa Anderson, MS, RDN, LDN at 919-775-5624.