Reasons You Eat Like Crap: The Four C’s

I heard a client in my Pilates class share that she needs help with her eating habits, “My eating habits are out of control. I eat like crap.” After asking more about it, I shared things from my personal experience that help me to reset my palette so that I actually desire more healthy foods. I want to share the strategies for resetting our palettes in another post because before we get into HOW to change our eating habits, it serves us to know WHY our eating habits are terrible and can become worse over time. The concept of what is “good,” “bad,” “better,” or “worse,” is relative because each of our bodies are different, therefore, these terms will mean different things. At the same time, it’s important that we understand what could be our own personal challenge along the path to a healthier lifestyle to better support ourselves in making small changes that are proactive.

When we find ourselves in a funk of terrible eating habits, it’s SO easy to beat ourselves up because we, “know better.” Although we might know better, it’s challenging to do better when emotional, mental and physical stimuli are all involved with our decision making. Our eating choices can be triggered by emotions and physical stimuli that we interpret one way or another. Our mental state is important with responding properly. In my experience, I have found that learning more about the science of nutrition helps me to make objective choices to benefit my health immediately and long term. Also, understanding my emotional triggers and how to interpret physical sensations helps with the process of making changes for the better. Even when one’s mind is focused on a set intention and strategy, it’s important that when we make changes, it is an act of self love, rather than as a punishment to ourselves. I will discuss more on this topic in another post.

I will take it further using an esoteric perspective and it sounds like instead of just thinking with the brain, the heart and head need to work together to harness an attitude and strategy that will fulfill a person’s needs during the process of change. The head helps with objective decision-making by using logic while the heart can interpret subjectively to take into account emotional content. This type of dialogue, however familiar or strange it might seem, can help one develop habits that are integral in providing a lifestyle of wellness. By intentionally reasoning with the heart and head speaking to one another, one can create a habit of honoring one’s truth in the moment. While this may be hard to grasp because the head and heart do not literally “talk,” it’s more of an illustration of the ways in which we humans have accessible to negotiate within ourselves. Though we have one body, we have many parts of ourselves, seen and unseen, that interact to create our experience. Symbolically engaging in a new way with how we negotiate may support in the process of personal development.

The fact is, if you are regularly eating food that you consider to be “crap” then you have established a vicious cycle of consumption that is unsustainable for your body. I have heard people in this place call themselves, “a fat-*ss.” Instead of recognizing WHY they are choosing these foods, they place judgement on themselves and claim their behaviors as a display of their character and identity. Of course, our actions impact our character but instead of using self-depreciating and judgmental language, we must use reason and compassion to understand WHY our behaviors are the way they are. It’s very easy to fall into a lifestyle of eating convenience food products and become disconnected from what your body truly needs. Often, you may not realize the way that the food you are eating is impacting your body, mindset and emotions until you change it up. In order to change it up, I like to recognize why I am in the current position to better develop a strategy for doing things differently.

This is for people who are currently eating “food” that they would consider to be “crap.”

Why do we continue to eat like crap, when we really just want to Be Green? Why is it that, even though we KNOW better we may not always DO better?

I have answers to these questions that can help to bring awareness to the problems brought on by eating crap food. Awareness is the first step towards creating change. Understanding the 4 C’s can help to have compassion towards yourself in those moments of self-destructive behavior around food.

The crap food, may not be food at all.

1. Chemicals in Food Can Be Addictive

Through mechanism of chemistry, food products are made to have attractive colors and flavors with a long shelf life to insure value and the projected profit. Also, many packaged foods are made with genetically modified organism such as corn, soy beans, wheat, and tomatoes the United States. Many packaged junk foods and fast food restaurants use an ingredient called MSG. MSG is a flavor enhancer but it also turns off your hunger receptors so that you will continue to eat without feeling satisfied. Also, sweeteners come in many forms and can be addictive. Sugar itself activates the production of dopamine and the various forms of sugars are exponentially stimulating to our system. With an increased effect, it’s more likely that we may become addicted to the feeling we get from it. Even with a sugar crash, we may reach for another sugar pick-me-up instead of stopping the cycle. When consuming food that has been chemically altered, we are overstimulated and desensitized from making the proper choices in the future. By reading labels, doing research on ingredients in your food and learning about your body’s physiology, we can be more conscious of the choices we are making.

2. Convenience

In the United States, our culture is all about quick and easy solutions to life’s problems. Therefore, the fast food culture emphasizes this by offering products at low prices and convenient locations. Another aspect of our culture is characterized by the phrase, “bigger is better.”The value meals are packaged to remind us how hungry we are so that we’ll order double and increase our consumption. If you make poor choices for your health when you are pinching pennies or on the go, look at those behaviors to consider how you can prepare quick and easy solutions to your need for food, satiation and nutrition during your daily activities. It will require a little effort in the beginning, but eventually you may be able to develop habits that are not foreign to you but feel comfortable. This brings us to the next point.

3. Comfort Foods

Comfort foods manifest based on our culture and lifestyle habits. Depending on our cultural upbringing and environment, we develop an emotional connection to certain flavors, dishes and sensations. For example, sweets are often used to celebrate life’s milestones with cakes, cookies and other indulgent treats. Some activities also revolve around certain types of foods such as sports events, social outings or special holidays. Depending on our lifestyle habits, we can become accustomed to certain types of flavors, dishes and sensations too. By living a certain lifestyle, even if it’s not GOOD for us, can make us feel GOOD, simply because we are comfortable. Some people can switch their lifestyle dramatically all at once, but for many, it’s helpful to consider our body’s natural patterns that have existed and supported us coming to our current state. When we make changes, even small one’s for the seemingly better outcome, it can cause stress on our bodies and minds. When thinking about comfort, it’s not only a mental aspect but a emotional and physical one too. Simply changing your mind to do things differently, won’t insure that your emotional state and physical body are ready for the shift. It’s important to look at one’s deep rooted beliefs and values around foods. Also observing your habits that have contributed to where you are today. Do a little research about healthy lifestyle activities and consider what you want to adjust to make a change. Simply changing one thing can go a long way. Even if that one thing is simply your attitude with how you look at what you are doing. Finding comfort in looking at things in a new way can trigger more powerful changes to happen more easily as you progress.

4. Cravings

Outside of an emotional response, cravings can be caused by two physiological responses. Cravings can be caused by nutritional deficiencies or detoxing taking place in the system. When our bodies lack specific nutrients, we are susceptible to crave things that are high fat, high carb or high sodium. More often than not, it’s not a vitamin that our body is craving, but it’s minerals that our bodies need which can be obtained from whole grains, beans and plants because they receive minerals from the soil. Of course, if the soil lacks these vital minerals, then our food will lack it also. Understanding the nature of our cravings can help us be proactive to address what our body is truly asking for through experiencing a craving. If you are experiencing a craving for something sweet, salty, etc… wait about 15 to 20 minutes to see if the craving passes. Of course, no one wants to hear this, but drink water in the meantime. Usually our body is detoxing and moving through our system the waste that was stored in other body tissues or fat. When the waste (sugars, salts, fats) leave our system, they enter the blood stream and our body receives this presence as a craving. The idea is that you can only crave what is already in your body. Therefore, if you are craving something, it’s because you are experiencing a cleansing of it. This phenomenon is particularly likely if you have been eating healthy consistently for a while and all of a sudden you experience a craving.

Also, there is the carb-trap. Breads, pastries, potato chips, crackers, cookies etc. are easy snacks to have on the go or compliment our meal perfectly. However, it’s far from perfect. Consuming refined carbs can cultivate a dependence on them. Because the body is used to the increased glucose levels, when the body’s glucose level drops, the body will become ferociously hungry and because of the 3 C’s above (chemicals, convenient, comfort), we are likely to grab another refined carb to bring our energy levels back to normal. This can be the ultimate craving to shift and it starts by replacing refined carbs with real food as much as possible.

Overall, replacing processed foods with real foods will help to reset the palate and offer more possibilities with your preferences. Once we become mentally aware of all that plays into our eating choices, we can develop a stronger strategy for making changes.

In what ways do you find yourself eating like crap?

What is your approach to deal with it?

More in the next post about how to reset your palette.

Be Green Meal Plan

Meal planning is a past time for me. I tend to be thinker and a planner so it suits me well. In my early days of meal planning, when I did not know all the recipes that I know now, I would sit for three to five hours simply “meal planning” and by the time I was done, nothing would get made! The main reason why we “meal plan” is so that we can have food available to eat at the time when we need it. Also, another benefit of meal planning is to get out of bad eating habits by making more nutritious food options available. Still, the meal plan is not the magic solution, it is simply a tool that can be used to support meeting your intentions. The most exciting part about a meal plan (for all my planners out there), is that it helps in reflecting on what went wrong to make changes for the better in the future.

Some challenges with meal planning includes: buying to much food, not having time to prepare the food, not knowing what is best for your body and goals, budgeting, not knowing recipes, etc. Although I am a planner, I am very creative so even though I make a plan, I usually do not follow it exactly. The planning process is simply a thought process to look at the big picture and then strategize from there. As I have continued to meal plan, know myself and learn, I have gotten more accurate with executing my meal plan.

My approaches to meal planning vary depending on my mind set and what my intentions are. In a nutshell, my approaches to meal planning may be:

  • Looking at the fresh produce in my fridge and planning how I can use it before it goes bad.
  • Planning to have plenty of healthy, nutrient dense and satisfying options available to me so that I can avoid foods that are not so great.
  • Planning to have a breakfast, lunch, and snacks packed the night before a big day, so that I feel supported, nourished and sustained to do the work of my day.
  • Planning to adopt a new way of eating, where will consider my budget and time to purchase new ingredients and try new recipes. Usually these become long term plans because no matter how you slice it, it takes time to learn new ways of preparing food!

My ideal meal plan: Eating raw foods for breakfast, lunch and snacks, and having one cooked meal for dinner. Also, I new habit that I want to practice is to finish eating before dark.

Breakfast

  • Fruit
  • Smoothie
  • Pudding

Lunch

  • Salad
  • Wrap
  • Sandwhich

Dinner

  • Cooked Meal
  • Whole Grains
  • Beans/Legumes
  • Veggies

Dessert

  • Fruit
  • Raw Chocolate
  • Smoothie

Snack

  • Fresh or dried fruit
  • Soaked nuts
  • Raw energy bar or bites

To start your own meal plan, think about the foods that you want to eat. If you are new to meal planning, I would recommend starting with a small intention first. For example, simply plan out one meal a day such as breakfast, lunch or dinner. If you want to incorporate healthier recipes into your lifestyle, I recommend using the Pinterest app on your phone or computer to look up and keep recipes that you like. Pinterest is visually engaging and makes it easy to search for recipes with specific ingredients you like or the types of foods that you like. There are also info-graphics that can give you information about nutrition that can help with making healthy choices. My approach to meal planning is to have fun with it! It’s about getting excited about trying new recipes and enjoying food when you have created it yourself!

What is your ideal meal plan? Do you know what foods are best for your body type and goals? Where would you start today?

3 Ways to Eat to Live

There are many ways to eat to live. Eating to live is an attitude that shapes actions into a lifestyle. What we value, our resources and experience can impact our choices too. Eat to live by eating what is satisfying, nourishing and sustainable. Consider these three points below as you redesign your reasons to eat.

1. Be Smart About Satisfaction

Food must satisfy our human desire to feel satiation. Satiation is fundamental to the enjoyment of food. As humans, we have an evolutionary, biological response to receive enjoyment from eating. When we are used to a type of feeling a food gives us, it’s possible that the familiarity will provide satisfaction, even though the body is not nutritionally satisfied. Therefore, even if we are eating food that is NOT good for us, because we are used to the food, it will be satisfying- although it’s not supplying any nutritional benefit. That’s simple enough! However, this element can make it challenging to change a lifestyle when habits are comfortable, pleasing and regimented. It may be simply in my experience but when I eat more healthy, fresh, whole foods, I crave them. When I eat more processed, junk foods, I crave them more! I like to maintain balanced eating habits and enjoy myself along the way, whether on or off track.

2. Choose Nutritious Whole Foods

When we eat to live, it’s because we eat with the intention to nourish our bodies. By nourishing our bodies we give gratuity, investing in what will sustain us. When eat for nourishment, it is easier to think of long term effects. However, immediate benefits of eating healthy provides an increase in energy. Sometimes, I feel vibrant simply after taking my first bite into a salad. To feel this lovely feeling, I have to be very specific about what I have been eating and limit my junk food. As mentioned above, simply eating more healthy foods can make my awareness and sensitivity to them stronger. Nourishing foods can impact our energy levels in a positive way while junk foods impact our health in a negative way.

Nourishing our bodies with materials other than foods is important too. Using the skin to absorb nutrients. Synthesize vitamin D with the sunlight. Breathe in lots of fresh oxygen. Also, drink plenty of water.

3. Buy Local, Seasonal Produce and Grow Something!

Eating to live includes sustainability. Are our food choices something our bodies can sustain over a lifetime? Do our food choices hurt or harm us? How do you know? What is the quality of your food, and where does it come from? How do you know what you are eating? What is in your food? How will your food choices impact your health? What diseases are you predisposed/preconditioned to receive. Visiting local farmer’s market’s can also help to include seasonal produce that is local. Also, growing your own plants, herbs or foods can help develop a connection with the earth that can inform you of how to balance consumption sustainably.

Do you eat to live? Or do you live to eat?

 

Why Be Vegan?

Because I choose to eat vegan most of the time, I have done a little research, experimenting and practice to get familiar with the lifestyle to see what works for me. Ultimately, I let go of labels. More than the intention to be vegan, my approach with food is to look at my eating habits and move in the direction to include more living and whole foods instead of processed and packaged foods. I choose to look at the energy behind the food to judge if it’s best for me. For example, foods that are vibrant in color are more nutritious than foods that are dull. It’s possible that with a vegan diet including a variety of whole foods, all nutritional needs can be met.

As I discover more about the vegan lifestyle through experience, I have met many people curious, religiously practicing or even baffled by veganism. It may be true that, “like attracts like,” because I have increasingly met more and more people who practice a vegan lifestyle. Often, many people may think: vegan = healthy. However, just because something is labeled “vegan,” does not mean that it is healthy. As “vegan” is becoming a household name, and so are the safe and healthy vegan options, I want to share some reasons why I indirectly chose to practice veganism.

I would like to share some things from my perspective about the vegan lifestyle.

1.Loose Weight!

Over the course of 3 years, I have lost 40 pounds, through being physically acting and eating vegan more and more. Eating vegan can help someone shed pounds by.

  • Eliminating animal products to lower calorie intake
  • Increasing fiber intake, carrying out wastes and toxins in the digestive tract
  • Sustaining nutritional needs, which reduces junk food cravings

Because each person’s body is different, consuming a vegan diet would not necessarily make each person loose weight immediately as they change their diet. Changing one’s lifestyle to be more active and eating for nutrition can help to activate your body system to let go of unnecessary weight.

2. Feel Great!

By focusing on high fiber and high nutrient foods, I have experienced subtle yet powerful benefits. But first, I will touch on some things that make it difficult to even get to the point of receiving these benefits. Transitioning from meat and dairy eating to vegan-eating can be extremely difficult by:

  • Taking more time and effort to learn how to make foods in a new way
  • Experiencing and properly identifying detox symptoms (skin breakouts, headache, fatigue, thirst, excessive urination, etc.)
  • Not feeling satiated after a vegan meal (lack of comforting, “heavy” feeling)
  • Craving for something greasy, sweet, or creamy… which is a detox symptom but cravings are also a sign of nutritional deficiency and can be addressed by eating high vitamin and mineral content foods.

Some benefits that I experience that make a diet of whole vegan foods worth the while include:

  • Learning new recipes that I create into my own
  • Great skin
  • Increase in energy, even when sleepy, not feeling sluggish!
  • Clearer thinking
  • Emotionally more stable and not so quick to react

Some of the personal things that I have enjoyed experiencing while on a vegan diet includes:

  • Feeling more in tune with elements in nature.
  • Feeling more connected to my body’s sensations
  • More closely listening and responding to my body’s needs.
  • Subtle, yet powerful energy from a diet without processed foods.

 3. Social Justice!

The vegan lifestyle is more than just what someone eats, it includes the nature of all the products a person has. This is where the world of veganism can get tricky for me, because I prefer not to take a leap in the direction of political veganism, instead, I am doing what feels comfortable and moving at my pace to decide my lifestyle habits and what is sustainable for me. Meanwhile, I believe as a discussion topic, it is very interesting the role that veganism can play in taking political action. Primarily, in a capitalistic and global economy, the industry involving animal products is a major source of production and consumption for many. As marketing feeds into the demand, many people also believe that animal products are necessary to eat for optimal nutrition. However, the production of animal products in the United States has many negative impacts, not only on the environment but on the quality of food product itself. For example, farms that raise cows tear down forests to make room for cows to eat grains, when their stomachs are made to process grass, so there are holes in some cows, that can allow for insertion of a human hand to move the grain along in the stomach. This is like the concept of a feeding tube but for animals. And this is to say that animals deserve less rights that humans. I can not help but think about the human rights that are forgotten about as we focus on a vegan lifestyle that does not buy products made from animal testing or skin. However, there are numerous products that people have no idea about the inhumane conditions that people are working in to create the products. Of course, it’s easier said than done… but I am responding to those who are critical of those not on a 100% vegan lifestyle. Of course, animals are important and so is our earth, but humans are important too, and we forget about the slave labor that is a hidden aspect of many of our clothing, accessories, and products.

 

 

noticed veganism becoming more popular.

Being vegan is not just an approach to eating, it is an approach to life. A vegan lifestyle asks us to consider what we consume and the energy behind it. Veganism is defined generally as not consuming animal products.  In the industries of food, fashion and beauty, vegan products are increasingly being designed to satisfy the consumer’s need to have vegan products. Some companies have opened up simply to offer a vegan option. Living in Los Angeles, California, there are lots of vegan eateries and products available. There are many reasons why being vegan is popular. The reason why I use the word, “popular” to describe this lifestyle is because many people hear the term, and many, many assumptions may follow. Begin to believe that if it’s vegan, it’s healthy, when in fact, just because something is vegan doesn’t mean that it’s healthy. Also, being “vegan” is not just about FOOD. It’s also considering using products that have been tested on animals or wearing clothing made from animal flesh.

One reason that being vegan is gaining popularity is because it makes loosing weight easier, can increases overall health benefits and makes a political statement against the unsustainable production of meat and dairy in the United States. I admire the vegan lifestyle primarily for the latter. With a tendency towards idealism, the political statement that is made when one chooses to invest in products that respect animal. However, I wonder though, as a vegan, who wants to resist the inhumane treatment of animals with our buying power. I ask, what about products made by those incarcerated who did not have a trail but are used as slave labor? When will we view criminals as humans and also protect their rights by watching what we consume. Why is it that the criminal deserves a punishment in prison under the conditions that they work to create merchandise for major companies? Why is it that the demographic of people are majority black and latino? Why is it that over 90% of those incarcerated did not receive a trail and that if they all did receive a trail, the judiciary system would fall a part because the economy would not cover the cost of it? When will we all care not only about the energy that is within our food, but also the energy that is within our clothes? Not to mention how low wage labor happens abroad in slave like conditions as well. Devastating!

STOP DOING and START BEING: How to Be Present in 6 Easy Steps

What is the difference between DOING and BEING?

Doing is an action, while being is a presence.

Doing involves the mind, while being involves the spirit.

Doing has an intention that is focused on the end result, while being focuses on the present moment.

Being brings us one step closer to being present. One might suggest that Being and Being Present are the exact same thing. Maybe so. I believe that being present is the “doing” of being. 🙂

What does it mean to be present?

Being present is about THIS MOMENT. That’s it. The importance of being present is founded on the concept that in each of our perceived realities, the most REAL thing is ONLY what exists in the PRESENT MOMENT.

Yes, there are consequences and results from our past that we face today but the past in our mind is only made up of memories.

The future is what will happen or what we plan to do. It is not guaranteed. The future only exists in the imaginary plane of the mind.

How to be present?

One fast and easy way that I have found to tap into presence, is by simply engaging the physical senses. By engaging the physical senses, we turn on those receptors that help us track this moment and all that’s going on in it. Life requires that we use our past memories and future possibilities to make decisions, maintain a sustainable living and share relationships with others. By simply training our awareness to be present, it can help bring balance to our lives.

STEP 1: Turn on Your Ears.

Observe the sounds of your environment nearby, and then at a further distance. Do not judge the sounds, simply take them in.

STEP 2: Turn on Your Eyes.

Simply allow the eyes to take in the visual imagery around you. Above you; below you; on all sides of you. Do not judge what you see. Simply use the eyes to “look” as they were designed to.

STEP 3: Become Aware of Your Body.

Close the eyes. Notice any sensations in the body. Observe them, without an effort to change your position or adjust your space. Using your mind’s eye, simply notice locations in your body that feel tension or relaxation. The next step can help release tension and add relaxation.

STEP 4: Breathe Deeply.

At this point, you may already be breathing deeply but for many of us, a reminder to take a deep breath is very helpful. At this time in the process, simply forget steps 1-3 and focus on the breath for several moments. Allow the breath to become long and deep. Notice how full you can breathe in and how slowly you can breathe out. Continue to breath for 3 to 10 breaths.

STEP 5: Bring it All Together with Gratitude.

With each breath now, revisit each step. Observe sounds for a breath or two. Consider feeling grateful for the ability to hear. Keeping the eyes closed, observe what is in your vision behind closed eyelids. Maybe you perceive the brightness of the environment before you or subtle colors. Consider smiling and feeling gratitude for the ability to see the world around you and not simply live life in darkness. After several breaths, continue now to observe your physical body and all the sensations that may be occurring, whether pleasant or unpleasant. You may continue to observe with this approach for as long as desired.

STEP 6: Be with Nature.

One disclaimer is that YOU ARE NATURE. Therefore, simply closing your eyes and being with yourself can offer much relief and peace of mind. However, being immersed in a natural environment and doing this process can offer a jolt of presence and peace almost instantly.

I have found that being out in an environment with dirt, water, grass, trees, plants, etc. truly takes the process described in Steps 1-5, to a new level. By being with a living object, I believe it helps influence our vibration to become more natural and at ease as we are meant to be.

 

What do YOU think about being verses doing?

How do YOU practice being present?

If you try this process, what was your experience?

Please share in the comments below!