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eating as a recreational sport

Who doesn't love to eat?

We look forward to holidays when we know our favorite foods will be served.  We love to eat out and try new things we don't usually cook ourselves.  Some of us even like to bake for fun on a lazy Sunday afternoon.  Unfortunately, though, that can catch up to us when we eat too much or eat things that aren't especially nutrient dense.  

I am totally guilty of this.  I have a terrible habit of trying things off my kids' plates just because I just like to try new tastes.  I love to go beer and wine tasting with friends and family.  I love to bake, and even though the things I usually make these days are technically healthier options, they often lead to overeating.  Five grain-free/sugar-free blueberry muffins are still too many.

I would love it if there were an easy answer to this problem.  We humans are programmed to look for pleasure, and eating provides a lot of pleasure.  Here are a few things that have worked for me.  Please let me know what's worked for you.

  1. Eat your protein first.  If you know you will be around tempting food and drinks, fill up on protein and veggies first.  That will blunt any glucose spike you get from the alcohol and sweet treats that might find their way into your mouth.  I also find that if I hit my protein goals each day I'm less likely to go looking for something else to eat.
  2. Realize that snacking is primarily a habit and often a reaction to boredom.  If you really are hungry, then prepare a meal and eat that instead.  I like to test this by asking myself if I would like a hard boiled egg to eat.  If the answer is yes, then I probably really am hungry.  If the answer is no, then I can wait until my next meal.  (If you really don't like eggs, think of something else that is protein dense.)  This leads me to the next point...
  3. Keep yourself busy with other things.  Get up and take a walk.  Drink a bottle of water.  Call a friend.  Paint your nails.  Write in your journal.  The possibilities are endless.  Just don't walk through the kitchen or the staff lounge!
  4. Plan ahead. Make a plan for your meals each day and stick to that plan.  Log them in your app or write them down.  Once your plans are in there, you don't want to go back and change them or add to them, do you?  I didn't think so.  If you're eating out, look at the menu in advance and add that to your plan.
  5. Look at food as fuel, and try to eat the most nutrient dense things that you can.  Protein and veggies provide a lot of nutrients.  Pancakes and French fries do not.  
  6. If you're going to eat something that isn't especially nutritious, make it the most delicious option you can find.  Don't waste your chocolate calories on M&M's--make it the best quality dark chocolate you can find.  Don't waste your cheese calories on cheap generic slices--find an authentic European option made from the milk of happy cows grazing on the hillsides of Switzerland.  In other words, if you're going to eat, be a true food connoisseur.  :)
  7. Remember that time with friends and family is about time spent with friends and family.  It's not just about the food and stuffing yourself silly.  You want to feel good about the experience, right?  Then enjoy yourself but don't go overboard and regret it later.




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