We all know that feeling of eating too much. Some people do it every day. Sometimes it is healthy food, sometimes it's not, Deanna Copland writes.
Is this a result of having to finish everything on our plates, as we were taught growing up? Is it due to emotional factors and/or is it poor food choices leading to nutrient deficiencies? The psychology of eating is a complex issue.
Think about why you're eating. Are you actually hungry? Or, are you eating because you're feeling sad, anxious, stressed, overwhelmed, happy, bored, or all of the above?
Many people eat to numb themselves from feelings they would prefer not to have. Typically, it's chocolate, lollies, biscuits or potato chips - things that we perceive will provide some comfort, which, in the short term they may do but long term, leave you feeling annoyed with yourself.
It is important to disconnect food from your reward system, and start rewarding yourself with other fulfilling activities. When you're not hungry, but find yourself peering into the fridge looking for something, try to find comfort in non-food related ways, for example: go for a walk, read a book, phone a distant friend or treat yourself to a relaxing bath.
If you work from home, it can be beneficial to make a packed lunch for yourself in the morning and only consume that. Only eating your food off a plate can also be a healthy habit to prevent mindless eating.
If you are prone to snacking on poor-quality foods mid-afternoon or before dinner, consider what you last ate. A honey sandwich or pasta salad would provide a lot of carbohydrates which, once digested cause a spike in insulin and blood sugar levels and then a rapid decline.
This can cause energy levels to drop and often irritability or anxiety, leading to impulsive, poor food choices.
A better lunch option might be a roast pumpkin salad with avocado, blanched broccoli, flaked salmon fillet and an oil-based dressing.
The healthy fats from the salmon, avocado and dressing would slow the absorption of the carbohydrates, creating a more sustaining effect.
Salads don't need to be boring; if you make extra vegetables with your evening meal, these can be added to fresh baby spinach or rocket leaves and fresh herbs.
Add a protein source, such as tinned salmon or a boiled egg, and a healthy dressing and you have a delicious, nourishing meal which should sustain you until the next mealtime. A tasty dressing can make all the difference.
Dehydration can also be confused with hunger.
By keeping a jug of water on your bench at home and a water bottle in your car, then you are more likely to consume it. Being well hydrated helps our body's cells to communicate with each other and function properly.
These simple changes can leave you feeling much more energetic and may even help to keep your new year's resolutions on track.
Creamy green goddess dressing
Ingredients
1 ripe avocado, halved and flesh scooped
½ lime, juice only
small handful mint, coriander or basil
1 tsp capers, drained
4 Tbsp extra virgin olive oil
3 Tbsp water
pinch of salt and cayenne pepper
Method
Place all ingredients in a food processor and blitz until smooth.
Add an extra tablespoon of water if needed to loosen into a pourable consistency.
Check flavour, add more lime juice, salt or cayenne pepper if needed.
