Mindful of our Thoughts: Reframing Food
Every Monday I take a dance class in Seattle wherein the instructor invites us to imagine the context in which the dance was created: in the streets, in the clubs, and amidst community. In other words, not inside a dance studio. The studio in which we take class is located on a high pedestrian-traffic street. This means different smells have a way of wafting into class from time-to-time.
One class, the the smell of cigarettes entered the studio. At first the instructor wrinkled her nose, in a similar way that we fellow students did, and she asked, “Is that cigarette smoke?” A moment later, she responded to her own question with, “Reframe: we’re in the club!!” That one reframe shifted our experience from repulsion and annoyance, to laughter and acceptance. It removed the power of the odor. Yes the smell was still there but the impact on us and therefore; our experience of it, was neutralized.
If we apply mental reframing to food, not only can we can neutralize negativity and reclaim our experience, we will also maximize the benefits of the food we consume. Being mindful of our thoughts can also be an affective tool for behavior change. Cognitive Behavior Therapy, one of the most common and most studied tools of psychotherapy, has a framework called the CBT Triangle. The triangle demonstrates the influence thoughts have on feelings, feelings have on behaviors, and visa versa. So when we can change one, we can also change the others.
You can ready my blog post about the CBT Triangle and then come back here to apply the framework to food.
Reframing Food:
First, Get Clear About the Negative
Make a list of food you avoid eating for whatever reason. Maybe it’s bread because you’re afraid of what it will do to your body. Or maybe its a brownie or fried egg because its filling and has the word '“fried.” Or maybe it’s potato chips because you can never have just one.
Example:
bread
fried egg
potato chips
Next to that food, write down the negative thought you have about it. Maybe it’s a fear, like the bread example above. Or maybe it’s a negative thing you’ve learned about the food from someone you trust, like pastries will give you a chronic illness. Or maybe you just don’t like the taste and the negative thought is, “Tastes bad.”
Example: (please note these statements are just examples and not necessarily true)
Bread - its going to give me brain fog
Fried egg - it will make me have high cholesterol
Potato chips - I’ll eat the whole bag and feel terrible afterward
Notice how these thoughts about these foods make you feel. What happens to your breath? Do you hold tension differently in your body? Do you feel smaller or a sense of expansion?
Second, Move Toward Neutrality
Look at your list of food and identify whether the food is a carbohydrate, protein, or fat. Carbohydrates are fruits, starchy vegetables, baked goods, and grains (like rice or pasta). Proteins are meats, hard cheeses, beans, yogurt, tofu, cottage cheese, lentils, etc. Fats are salad dressings, pesto, avocado, soft cheeses, hummus, nuts, sour cream, etc.
Example:
Bread - its going to give me brain fog CARBOHYRDATE
Fried egg - it will make me have high cholesterol PROTEIN
Potato chips - I’ll eat the whole bag and feel terrible afterward FAT
Third, Identify the Positive
Familiarize yourself with how these foods help your body. Carbohydrates, proteins, and fats are all macronutrients. A macronutrient is a nutrient that yields energy, as well as other supportive functions in the body. Below is a list of functions each macronutrient offers. (This is not an exhaustive list, but its a good place to start.) Read through the list and identify the function that most stands out to you from each food group.
Carbohydrate Functions in the Body
Primary source of body’s energy, especially the brain and central nervous system
Necessary for the proper function of brain and other organs, central nervous system, muscles, cardiovascular system, digestive system, and immune system
Prevents the use of protein to meet energy needs (allows you to keep muscle)
Prevents the formation of ketones (which can be dangerous) when fat is burned for energy
Provides fiber that protects against cancer and heart disease
Contributes to feelings of satiety and prevents constipation
Indirectly necessary for the brain to produce serotonin
Protein Functions in the Body
Serves as building materials for growth and repair of body tissues
Serves as major component of skin, tendons, membranes, muscles, organs, and bones
Serves as major component of enzymes, hormones, antibodies, and blood clots
Maintains fluid and electrolyte balance, and acid-base balance
Transports nutrients around the body in the blood
Fat Function in the Body
Cushions vital organs, without which you can experience pain
Regulates production of sex hormones
Major component of cell membranes and brain development
Provides essential fatty acids and carries fat-soluble vitamins
Insulates body against temperature extremes and contributes to feeling full
Provides a concentrated source stored energy, which serves as an emergency energy source when food is not available
Write your list of food again but this time, write the function next to it.
Example:
Bread - provides fiber that protects against cancer and heart disease
Fried egg - maintains fluid and electrolyte balance, and acid-base balance
Potato chips - Major component of cell membranes and brain development
Notice how these new thoughts about the same foods make you feel. What happens to your breath? Do you hold tension differently in your body? Do you feel smaller or a sense of expansion?
Four, Apply it in Real Life
Practice thinking these new thoughts about food, even if the old ones are still with you. You may need to keep the functions handy at first to help commit them to memory. Notice how thinking these new thoughts impact how you feel about the food you’re eating, and the behaviors you engage in during or after eating the food.
If parts of you aren’t convinced about these functions around food, you can map those parts. I’m also accepting new clients and support people feeling more clear and less confused about how to care for their bodies. I’d love to hear from you.
