What's your favorite indulgence? I'm indifferent to ice cream, chocolate, cakes and cookies but when it comes to cinnamon rolls, banana bread or soft salty pretzels, I can't resist.
There's nothing wrong with having a comfort food. A comfort food is something that makes you feel good - it brings you comfort. Comfort foods have a strong psychological link - reducing loneliness, improving mood and possibly connecting you with childhood memories.
Interestingly, comfort foods aren't connected only to emotions. For many, comfort foods are consumed because you feel you deserve a treat. Or, perhaps it's because you survived a long day or accomplished a physical feat. Maybe it's because you are celebrating a special occasion or having fun with friends. And sometimes comfort foods are turned to out of habit - without any rhyme or reason.
Sadly, comfort foods don't always bring positive emotions - sometimes they bring great shame, anxiety and guilt.
Learning how to set intentions, recognize habits and eat attentively can be a life-changing experience when it comes to comfort foods.
Here are a few tips to help you indulge responsibly:
1. Before you indulge, ask yourself where your desire is coming from. Pay attention to your mood, the thoughts in your head and any other feelings before eating. This will allow you to make a conscious decision about what you should eat (and/or if you need to indulge).
- Are you physically tired or in need of a pick-me-up?
- Are you stressed?
- Are you depressed, anxious or frustrated?
- Are you upset or lonely?
- Do you feel physically hungry?
- Do you not feel satisfied from a previous meal/snack?
2. Indulging should be an enjoyable, guilt-free process. Indulging should not make you feel bad about yourself (or your body). To avoid mindless, anxiety-provoking or emotional eating, create structure to your treat.
- Don't eat out of the bag/jar/carton.
- Portion your treat in an amount that will leave you satisfied and not stuffed.
- Eat sitting down in a quiet setting without distractions.
- Do not indulge if you have skipped meals (or snacks), gone long hours without eating or indulge because you are starving.
3. Make it a special moment. Choose homemade over store bought. Go out for ice cream instead of lounging on the couch with a bowl of ice cream from the freezer. Bake dessert from scratch. All of these strategies make indulging a special experience.
- Take a few deep breaths before you eat. You should feel relaxed and calm.
- Look at your treat. Smell the food. Notice your surroundings.
- When you take the first bite, make it a small bite. Be sure to taste the flavor and feel the texture in your mouth.
- Eat with silverware (not with your hands).
- Put the spoon or fork down between bites and take a large sip of water.
4. A few extra tips
- The first bite is always the best. You will likely be more than satisfied before the dish is fully consumed.
- Don't worry about wasting food. Save the rest for another time.
- Always pay attention to what you are eating so you are eating mindfully and intuitively.