This was the actual situation occurring in my kitchen when I decided to write this. While I was repetitively crunching on the dairy free snack I started to think, “Well, at least it’s compliant”. Anyone who has followed a dietary program has probably had this feeling and has told themselves, “I’m not cheating that bad”. Or maybe we fall way off the wagon and go so far as to say, “I deserve this” or, “I’ve already cheated today so it doesn’t matter anymore.” So, is it still Paleo if I eat a whole bag of “Paleo Puffs”? The company name of these grain free bites of goodness gives me a chuckle and says it all “Lesser Evil”, because it absolutely is!
The answer to the question is, in my situation, ABSOLUTELY! I didn’t get voted off the island, I’m not the weakest link, I made a choice. And that’s OK! There are worse choices and better choices that I could have made at that exact second. But, I didn’t choose any of those, I chose to eat nearly the whole bag! I owned my decision and made a more substantial choice for my next meal. This is not an article supporting binge eating or healthy junk food. It’s about understanding the underlying reason for your speed bump and how to better understand your motivation. Personal intention, how you speak to yourself when no one else is looking, and understanding that food is not a contact sport, can really shape your experience.
If I do a nice deed for my friend with the sole purpose of getting praise and being told that I am valuable – not to help my friend because she needed it – then, did I really do it for my friend, or for myself? The true intention behind an act may never be known by anyone else. The intention and motivation behind an action can make or break what’s happening in our bodies as a result of that action. The intention can change the true value of almost any situation. You can’t lie to yourself about your intention because you are always listening to your thoughts. And your body hears it, too. This is where actual physiological changes take place.
How does this relate to my eating a bag of Puffs?
It’s because my true intention was only to eat them, be it a bit mindlessly. I didn’t set out to sabotage my progress, or punish myself, or anyone else, in any way as a result of my snacking. Many times, bettering your life or health can set in motion a series of cascading events that reveal some situations you didn’t even know existed, and this may lead to change.
Change can be difficult, even scary! The truth regarding your intention may be really hard for you to see upon first glance; even second or third. Deep reflection of personal motivators is necessary for successful completion of goals, and the overall state of your physical and mental wellbeing.
Why are you taking a 30 day challenge? Do you hate it before you begin? How will you feel if you need to stop mid-challenge? Are you doing this for you, or for someone else? Are you trying and failing because you are hiding from something/someone?
Questions like these are shaping the reality of our motivation. For dietary changes and health related goals to stick, it is essential that your intentions are intrinsically motivated.
I am doing this for myself and I deserve it!
This all sounds nice but what does the science say?
Science says negative intentions and thoughts trigger a chemical release of cortisol. Cortisol is a stress hormone which, in turn, triggers the fight-or-flight response. This is the safety mechanism that keeps us away from hungry lions and prioritizes basic life functions in times of great stress and danger. Negative intentions also compromise our higher “executive” functioning of the brain which is in charge of empathy, forgiveness and self control.
This response redirects vital blood flow in the brain to the lower, more primitive areas of the brain which control behavior. Just by setting a negative intention or having negative things to say about yourself may set off a spiral of self-defeating behavior. This same pathway can also produce a reaction that causes your body to hold on to excess weight, dooming you before you start. This then sets us up for more negativity and misdirected motivation.
In contrast, good thoughts release a totally different chemical in the brain- dopamine. This neurotransmitter produces feelings of peace and contentment and it redirects blood flow back to the higher “executive” functioning where problem-solving and conflict resolution can take place.
Please understand that eating is not a contact sport.
No problem can be fixed, chronic health condition healed or X amount of pounds shed in just 30 days. We shouldn’t rely on a fear of failing to drive us to the finish line. The diet “culture” perpetuates the idea that if you don’t follow all the rules of the “club” you can’t be one of the cool kids. Thinking like this sets up a situation where the motivation is primarily extrinsic. There is a significant culture around food and diets that perpetuates “failure” creating more and more negative self talk.
Sometimes it can even be doubting words from those you may be hoping to gain support from. How many times have you heard “I could never do that”, “Why would you want to do this?“ This sets the tone for compounding fear and doubt. There are many food-related situations that set up a scenario of good vs bad, compliant vs non, completing the challenge vs failing. If you stumble and fall, you eat the wrong thing once then you have to start back at square one.
This situation in and of itself can set you up for increased cortisol and stress! Some people thrive on the thrill of racing to the finish line, and that is great if that is your true honest motivator. It’s important to observe if the adrenaline and excitement are enough to keep you motivated so you avoid the rebound “un-dieting” after the finish line is behind you. Are you being honest about your expectations? How will you feel after the challenge if you achieve your goal, or if you don’t? And are you setting realistic expectations?
These situations have the potential to produce negative emotions and thoughts which could affect your emotional relationship with food. So how do we get out of these cycles? The answers are easy- the application may be a little harder.
Be honest with yourself. Be supportive to yourself. If you are going to engage in challenges, set reasonable/ achievable goals, take each step as a victory, there is no need to go face-to- windshield. Be kind to yourself and listen to what your mind and body are saying. Are they on the same page? Maybe you read that the “X” diet or supplement is the best in the world and everyone you know is having amazing results. However, when you try it you feel weak, your brain fog is horrible, and you are pooping 7 times a day. Then, you tried, you didn’t fail, your body didn’t fail, you are not out of the club. This particular strategy was not a good fit for your body, don’t try to shove yourself in a box where it may not fit. Maybe it can be modified or dose lowered and your body will thrive. But mind and body need to honestly hear and pay attention to each other.
How can I improve my mindless “paleo puff” snacking ?
Mindful eating. Slow down, be aware that you are eating, taste your food, unplug your life at that moment and be present. Be with your family or just be comfortable being with yourself. Be realistic with your intentions and goals. Learn to be gracious with yourself, if you stumble get up and try again because you are worth it. Approach the rules and regulations of various dietary choices as a learning curve. We all need to learn and grow toward a goal- we can’t jump to perfection with one leap.
