Creating a Healthy Relationship with your Comfort Foods
Who is loving their comfort foods as we are sheltering in place? I know I am.
Comfort for mind, body and soul is something we all seek during stressful times, perhaps now more than ever with the current COVID-19 pandemic.
Macaroni and cheese, meatloaf with mashed potatoes, chicken pot pie, Dutch-oven pot roast, grilled cheese and tomato soup — all are among foods we think of as comforting.
In the moment of crises people are coming back to comfort foods such as Mac-n-Cheese. Mac-n-cheese sales went up by 27% since we are in this SIP.
According to Uber Eats there has been an increase in certain foods, drinks, and desserts people are ordering in. French fries is a popular one, drinks like sodas,Thai iced tea, or Horchata, as well as desserts, cheesecake, tiramisu, and banana pudding are fan favorites.
People are going back to their comfort foods because it has some context (happy memories from our childhood or happy moment) and of course it is easy to make.
There has been research done when people become highly stressed because of a crisis situation, one of the first things that will change is their eating behaviors.
On an emotional level we reach for our comfort foods is because it is safe and familiar. They have been there when we were sad, angry, stressed, and happy. I think it provides some kind of normalcy that we need right now.
On a physiological level, when the body becomes stressed it craves for high sugary foods. The body is looking for short quick energy since stress can wear us down. Stress leads to elevated cortisol levels (stress hormone), which can increase appetite.
As a Wellness Advisor and someone just like you, I am trying to seek things that provide comfort, it is hard not to dip into my comfort foods all the way.
I have two kids, two dogs, two cats, one husband and along with me, whom I am responsible for keeping our stomachs satisfied while being mindful on how much of our comfort foods come in.
Just a month ago I had more green produce and grains than processed foods. Today I have more processed foods than I have green produce. And just like you I need to make our food last longer.
So how can we indulge into our comfort foods more without overindulging and gaining weight?
There’s value in comfort foods
It’s really important to remember that we need to give ourselves a lot of grace right now because it’s a very stressful time and your body usually uses a lot more resources when it’s stressed.
Here are some tools you can use to manage your stress
When you are feeling the stress is becoming too much, have 5 people you can call (a friend or relative).
Try deep breathing exercises. Breathing in 5 seconds, hold for 5 and release in 5.
Enjoy a nice bath with essential oils. This helps reduce your stress right away. Maybe listen to some relaxing music to heighten the mood.
Take a walk. CDC says we can exercise outside. 5 minutes is a good start.
Tell yourself “This feeling will pass”. Think of 4 more things you can say to yourself.
Look for spiritual connection. It doesn’t have to be religion, anything that brings you comfort.
Write your feelings in a journal. It helps to give your emotions words.
Eating comfort and healthy foods together
I had to be a little creative in how I made dinner with both in mind. Here are some things I made.
Organic chicken with pasta and marinara sauce mixed together. My sides are either sauteed collard greens or broccoli.
Hamburgers with cheese, avocado, red onions wrapped in lettuce. My sides are green beans and a spindrift drink. Dessert is chocolate chip cookies and milk.
Bean,cheese, and rice burritos. My sides are celery, bell peppers, carrot sticks with guacamole along with a green salad. You can use brown or black rice to get more fiber.
Pork chops, cauliflower mash (or ½ baked potato), brussel sprouts, with sourdough bread and butter. Dessert is fruit with whipped cream or a ding dong (yep you heard me).
We do have once a week take out food. Pizza seems to be the popular one. I had a cheeseburger bun and all with fries (thank you Sam’s BBQ).
Snack ideas
Butter popcorn with celery or carrot sticks and spindrift
Apple and almond butter
1 pack of Belvita cookies with a fruit and glass of milk
Go-Gurt and fruit
Almonds, sunflower seeds, or other nuts with chocolate chips.
One more final tip. Try to use as many spices in your meals. They help reduce stress-inflicted inflammation and eating foods with vitamin C to strengthen your immune system.
Enjoying our comfort foods during this stressful time is understandable but it shouldn’t be the reason to over indulge. Don’t step back into old behaviors but embrace new ones that will be beneficial in your health, well-being and happiness.
Have a Happy & Inspired Day!