Improve Your Relationship with Foods

The relationship that we have with our families, friends, co-workers, significant others and teammates are all different, yet loving. Dieting became fashionable in the early 20th Century. Forty-six percent of women and twenty-two percent of men in North America are currently trying to lose weight. The relationship that we have with food can sometimes be complicated. Eating three meals daily can be one of the most intimate conversations that we have with ourselves.

For the athlete, food needs to fuel, yet it contributes too many emotions such as, pleasure, comfort, sadness, anxiety and stress. We use food as gifts, in times of being social, and as a reward. Many food industries have contributed to and molded some of our relationship with food. Since they have introduced the ease of the fast food restaurant, food carts outside the office, online grocery chains, "diet foods", bodybuilding foods, and energy drinks, we have been forced to think that food is the answer to everything.

Too much food as well as following a diet may actually contribute to weight gain. According to Haines & Neumark-Sztainer 2006, in the Journal of the American Dietetic Association, "dieting is associated with increased food preoccupation, binge eating, and eating in the absence of hunger.  Furthermore, dieting appears to be causally linked to both obesity and eating disorders."

Female Athlete Triad

Sports and exercise are a large part of a balanced, healthy lifestyle. Those who play sports are healthier, and are less likely to experience depression. But those who play sports and exercise so intensely may become at risk for a problem called female athlete triad. Female athlete triad is a combination of three conditions, disordered eating, amenorrhea, and osteoporosis.

A female athlete can have one, two, or all three parts of the triad. Some women who experience the female athlete triad try to lose weight as a way to improve their athletic performance. The disordered eating that accompanies this can range from avoiding certain types of food she thinks are "bad", all the way to having eating disorders like anorexia nervosa or bulimia nervosa.

Make Peace with Food and Practice Mindful Eating

The average person and the athlete both must learn to find a healthy balance between getting the nutrition that the body needs as well as enjoying the daily meal. Try to offer a sense of gratitude for all meals. When you allow your body to eat with awareness, you truly can experience a place of inner calm. We all must learn to enjoy the experiences surrounding eating rather than just the food itself.

Stay Focused to Stay Slim

Overeating and weight gain may be the most significant health problem caused by mindless eating. The mind-body connection plays a pivotal role in our ability to assess the difference in hunger and fullness. When the mind is not "tuned in" to the presence of eating, the digestive process can become less effective. This may contribute to gastrointestinal distress, such as gas, bloating, irregular elimination or even weight gain. Set aside 15 minutes or longer, three times daily for meals. Sit down, take a breath and ask yourself about your hunger level. Pay attention and enjoy all the tastes, textures, sounds, juiciness, and thoughts that arise.

Eat Only at the Kitchen Table

Just like Pavlov's dogs you can train your body to crave foods if you consistently eat them anywhere other than in your kitchen. Think about it, different rooms in your home are designed for different purposes. The kitchen's duty is to prepare and eat food. If you always eat ice cream in your bed at night, you will continue to crave a sundae, in bed, every night. Designate your kitchen for the purpose of meals only.

Choose Satisfied Over Stuffed

Most of us are eating based upon external stimuli alone, rather than our own physical needs or food preferences. Many of have no idea when we are hungry or satisfied. Before beginning a meal ask yourself, how hungry am I? Rate yourself, and set the tone for how much you need to refuel in this meal.  

Chew Your Food 30 to 50 Times per Bite

The process of chewing is a vital component of the digestive process.  Healthy digestion leads to satisfaction. When you chew completely, you will be able to enjoy the benefits of food and even notice each individual taste. You may actually end up eating less because you have given your body time to signal satisfaction and fullness to the brain, this may lead to weight loss for many emotional eaters.

Eat Without Distraction

Turn off the TV, cell phone, computer, iPad and all other electronics. If you're eating while multi-tasking, you will miss the cephalic phase of ingestion. Marc David, author of Nourishing Wisdom says, "You have to be there when you eat. The belly is full but the mouth is hungry." The brain experiences hunger, if it hasn't experienced the taste, pleasure, aroma and satisfaction from the food. Stay present and pay attention.

Experience the Valentine Relationship with Food

Luckily, many foods which are considered aphrodisiac foods are high in vitamins and minerals, and low in saturated and trans fats. Having a diet high in these foods will result in a body that has a lot of energy, healthy stamina, adequate blood flow and the ability to last in any situation.

Chocolate

Casanova, believed in the power of chocolate. Chocolate offers a jolt of caffeine and a bit of phenylethylamine (PEA) which is a natural psyochoactive, "feel-good" chemical. PEA is said to help induce feelings of excitement, attraction and euphoria. Cacao also contains tryptophan, which is a key component of serotonin which is known to promote a sense of well-being and relaxation.

Asparagus

Its long, slender shape aside, asparagus is packed with potassium, phosphorus and calcium which are 3 important nutrients which increase energy and important in keeping the urinary tract healthy.

Honey

Honey is also known as the nectar of Aphrodite. Honey provides long, sustaining energy because it is easily metabolized. Honey is linked to the tradition of the honeymoon. In the past it was traditional to present a newlywed couple with honey to help them enjoy their first encounters and aid creating a family!

Grapes

As far back as we can find humans have been transforming grapes into wine, one of the world's finest symbols of romance. Grapes are linked symbolically with love, fertility and virility. The ancient Romans are known as one of the first civilizations to cultivate grape vines.  In ancient Greece it was a tradition to give clusters to newlyweds in the belief that the grape's seeds would bless the couple with many children.

Avocado

In the beginning, the avocado was deemed an aphrodisiac for its appearance. Avocados deliver a punch of nutrients essential to sexual health, including beta carotene, magnesium and vitamin E.

"The belly rules the mind." -- Spanish proverb