This COVID-19 #stayhome mandate has created some interesting opportunities for us. One is, we have more time to do the things we’ve always wanted to do. Two, we are able to rest—good therapeutic rest, for the body and the mind. It also has presents the opportunity to be closer to the kitchen, every day, 24 hours a day. What does that mean? If we feel like it on a whim, we can literally eat all day long. That can be the tendency, especially in those moments of restlessness, anxiety, boredom, and emotional or spiritual need. Can I relate to any of this? My hand is raised because yes I can. So I’m sharing with you something that I’ve learned that helps to control overeating and thoughtless eating.
1. Schedule Your Mealtimes
When there is consistency with the time that you eat your meals, you’re conditioning your body to be satisfied at those times, avoiding a yearning for more satisfaction at other times of the day. It also creates mental structure and order with eating as well. Skipping meals however, or having one big meal a day throws the body and mind off, causing cravings at any and all times of the day. It increases blood sugar and ghrelin which is a hunger stimulating hormone. So just like we need order in our lives in the areas of work, paying monthly bills, etc., organization with our meal times is needed and effective as well.
2. Write a Plan for the Day
Are you finding that you begin to crave food when you’re watching TV, or done with work for the day with nowhere to go? Sometimes when we overindulge with food, it’s because we’re simply bored and at a loss of what to do next. That’s primetime for eating, just-because. One way to avoid this is to write a plan for the day before the day starts. At the top of the morning, write down what you want to accomplish for the day and around what time of day you wish to tackle them. That will help avoid the empty spaces during the day when the mind can crave a tasty fix (or multiple), when really what the mind needs is something productive to focus on.
3. Drink! Water, That Is
Many times when we feel hungry, what’s happening is we’re really thirsty. The best drink to quench a thirst and to rehydrate is good ole H2O. I know that right now there’s a shortage of water in some areas, but drinking juices and other sugar-laden items aren’t the way to go, especially now as sugar can break down your immune system. And during this pandemic specifically, a strong immune system is essential to stay alive and healthy. So drink up! But make sure it’s water.
4. Eat More Protein
Protein reduces ghrelin (the hunger hormone) and helps you feel fuller, longer. So get protein on your bowl, plate and in your smoothies. Some proteins I recommend are nuts that you can add to your oatmeal and smoothies. Beans are great too! You can add them to your salads and veggie bowls, and of course Taco Tuesdays.
5. Eat More Fiber
Fiber processes through the system slowly which helps you stay satisfied longer, like protein. It helps to control blood sugar spikes and steadies the feeling of hunger. Therefore, you’re hungry less frequently and you can focus on the action items on your list of things to do for the day. Some options are leafy greens, oats, a variety of veggies like broccoli, chia seeds, peas, lentils and other beans.
6. Have a Go-to Scripture
I’ve found that when I’ve overeaten or eaten mindlessly, it’s because I’m concern about something—something’s heavy on my heart. When you’re find yourself about to go for the kitchen but you just finished eating something a moment ago, take a moment of reflection to find out if something is bother you. If so, I recommend Googling a Scripture that addresses how you’re feeling. Are you mad, sad, anxious, what are you feeling? Look that up and pick one Scripture that really speaks to your heart. You can even pray about that Scripture and ask God to help you believe it and apply it to your life in that very moment. For example, if you’re feeling fearful of how you’re going to make an income and pay bills during the pandemic, Isaiah 41:10 may be helpful to read and pray about.
“So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.” Isaiah 41:10
There are many other effective ways to keep from overeating or thoughtlessly eating, but these are great starting points. I know with the frenzy going on, it can be a challenge to follow our normal good eating habits, but it can be done—while opening more doors of opportunity to achieve your daily and life goals. Stay safe and stay healthy.
Love,
Yardley