of reconnecting with your food that will get you to your weight and health goals.


Rest and Digest, and Do Not Obsess


Many of us are disconnected from food and the present. We play on our phones, we spend hours on the computer and un- wind in front of the television. We are very connected to technology, but very discon- nected to our food. Do you remember the last time you sat down to a meal and ate mindfully with no electronic distractions? Was it before cell phones became popular?


Society keeps us plugged in more and


more every decade and we have forgotten how to live in the present. Societal norms also include working as much as possible, skipping lunch breaks and consistently staying on-the-go with work and family obligations in order to feel successful with life. This creates a chronic state of stress. No downtime, no “me” time, and certainly no mindfulness eating time.


Any time your body encounters a


stressor, your sympathetic “fight or flight” nervous system kicks into gear. If you’ve ever been up to the last minute of a dead- line; your heart racing, your mind and fingers quicker than lightening, a shot of adrenaline got you to the finish line. This was your sympathetic nervous system at work. The issue, however, is when you are living in fight or flight it prevents you from entering “rest and digest.” Your parasympa- thetic nervous system, also called the “rest and digest” nervous system, is what allows your body to relax and your digestive sys- tem to operate smoothly. These two nervous systems work in opposition of each other. If you are in fight or flight mode you cannot be in rest and digest.


This means when you eat under stress


whether eating quickly, obsessing about every calorie, feeling guilty while eating an indulgent food or otherwise being stressed


while you’re eating, your body cannot properly breakdown food and utilize its nutrients. Without enough nutrients, guess what? Your body will crave more food! You haven’t allowed your brain to register food entering your body so you could still be hungry even after a big meal. Mindless eating can be just as bad as eating highly processed foods, and if you’re mindlessly eating a lot of processed foods you’ve doubled down on hindering your weight and health goals.


Finding (Macro) Balance Although you may have set patterns


of obsessively counting calories or eating mindlessly, there is hope for change. It’s about finding balance and letting go of numbers. You are unique and many things affect how your body absorbs and burns calories, so obsessing about arbitrary num- bers can work against your goals.


Instead, it is time to pay attention to


how food makes you feel. Here are tips to help you live a more balanced life in food, stress and weight.


1.Work towards consuming only whole or minimally processed foods. When you consume food in its most natural state your body has the best chance to feel satisfied with the fuel and nutrients it provides. A whole foods menu will help you naturally eat the amount of food that sustains you without counting one calorie.


2.Uncover potential hidden food al- lergens. Once you are eating a whole foods meal plan, you may still be hin- dered by foods that are working against you. One or more of the six common food allergens; gluten, dairy, corn, soy, peanuts, and eggs may be creating in- flammation in the body and promoting weight gain. If you still feel like you’re not reaching your goals, try an elimina-


tion diet to see if any common allergens are halting your progress.


3.Understand what ratio of macronutri- ents works for your body. Once you have found a whole foods plan that eliminates your specific allergens, you can dive deeper to determine what fuels your body best. You may do really well on a higher fat menu, or abound with energy when you eat higher protein. Once you are eating foods in their natural state it is much easier to understand how these foods affect your energy and health.


4.Eat slowly and mindfully. The more aware you are during your meal, the more in tune your body will be with how many calories it needs. This is what will set you on the course to proper por- tions and calories while setting you on your path to optimal weight.


It’s time to stop crunching those num- bers! Instead, let go of the mindless patterns and invite the mindful changes in. Your body will thank you.


Stephanie Walsh, MNT, CEPC, CPT is a Master Nutri- tion Therapist, Board Certi- fied in Holistic Nutrition®, Certified Eating Psychology Coach and Personal Trainer.


Her work with clients focuses on the indi- vidual as a whole - considering your diet is just one small piece of the puzzle. Her holistic approach considers your stress- ors, sleep quality, digestive complaints, food choices, activity level, readiness for change, social support and much more in order to help you optimize your health and wellbeing for the long term. Contact Stephanie at 207.730.2208 or email her: swalsh@theholistichealthapproach.com. See ad on page 10.


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