For most people wandering the grocery store aisles trying to decide what they want for dinner, the idea of why they are opting for steak over salad never crosses their minds. Yet according to registered dietitian nutritionist Lee Cotton, understanding where opinions and feelings about food come from plays a significant role in how we choose what we eat and what our relationship with food looks like.
In her new book, A Nourishing Perspective, Cotton unpacks the complexities of women’s emotional connections to food and offers guidance on how to become more in tune with their bodies and their nutritional choices.
For Cotton, who struggled with disordered eating in her late teens, the book has been a pivotal part of her journey in helping others who face similar challenges.
In her Stuart-based practice, Cotton counsels people on how to take a non-diet approach to eating and promotes mindful eating as a sustainable approach to nutrition. “Every opportunity to eat is the chance for a new start,” she says. Here are three ways Cotton counsels clients to make that new start.
Health Hack #1: Understand Your Relationship with Food
Cotton says that a true relationship with food is formed when we are young, oftentimes guided by family norms. “Any dialogue that you have around the table sticks with you for the rest of your life and becomes food noise,” says Cotton. “I grew up in the clean-plate club, so that stuck with me.” Being raised by parents who dieted or who used food as a reward or a punishment will likewise shape your thoughts and opinions about food.
Societal rules also form our relationships with food. “We are highly influenced by social media, and there are a lot of messages out there about nutrition and body image, which affects people and their choices,” says Cotton.
Recognizing how you think of food can help you understand how you make nutrition choices. “If your emotions surrounding food are negative, that can be an unhealthy food relationship,” says Cotton. People often think emotional eating is negative, but Cotton says birthdays, holidays, and life events are often celebrated with food. “Food is enjoyment and love and connection. We have to remember that that is part of the enjoyment factor of eating, and sometimes it is okay to have something warm and comforting if you are sad.”
Health Hack #2: Think of Food as Nourishment
While different people think of food in diverse ways, at its core, food is nourishment for your body. The benefits of having a well-nourished body are numerous.
“When you nourish your body correctly, you have increased energy, you sleep well, your immune system functions better, your skin and hair integrity are better,” says Cotton. “Food is also very influential on your mood.”
How your body receives nourishment is different for each person, but Cotton says there are steps everyone can take to ensure they are nourishing their body. “Some of the foundations of good nutrition are balanced macronutrients, a variety of micronutrients, and adequate hydration. At the grocery store, it is always good to have all food groups in your cart. Variety is extremely important.”
Maintaining good gut health to boost your immune system is also a principal component of good nutrition. “Foods that can be beneficial to gut health include fermented foods like kefir and yogurt, or foods high in fiber,” says Cotton.
Health Hack #3: Practice Mindful Eating
In today’s busy world, people often eat on the go or while engaged in other activities. “Being present with your meals and trying to eat without distraction is important,” says Cotton. “People tend to mindlessly eat in front of their computers.”
Instead, Cotton says people should take time to eat with awareness. “Listen to your body and check in with your hunger cues. Take time halfway through your meal to feel the way your body feels. Be aware of what you already consumed during the day and look at the next meal to see if you had enough protein today or if you included a variety of fruits and vegetables or drank enough water,” she counsels.
Cotton adds that practicing an affirmation is a good way to set your intention for mindful eating. “Before eating, have gratitude for your meal especially if you are trying to establish a more positive relationship with food,” she explains. “Saying, ‘I am worthy of nourishment’ or something similar helps you focus on what is in front of you.”
For more tips on rewiring your routine, keeping reading:
Hack Your Health: In Your Head
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