Health psychologist, with special love for food and eating matters
Vilnius, Lithuania

Eating is so much more about mind than digestion. It is about what we know, how we make choices and decisions, our attitidues, problem solving and planning abilities, social influence, habits, memories, goals, motivation. And yes, also about hormones, neurotransmitters, microbiome and other wonderful things. And all of that happens before you take every bite or sip.

Lithuanian or English.
MY TOPICS
Topic is a subject you can talk about with curious human.
Talk options
Choose how you’d like to meet Monika and arrange your talk
GlobeCreated with Sketch.
5% donated to Mėlyna ir Geltona, VšĮ
HumanCreated with Sketch.
1 h

Ask me anything about food and eating psychology
€30
HouseCreated with Sketch.
1 h

One councelling session
€35
Let's talk
Arrange a meeting with me or ask for insights on topics you are curious about
Monika Kuzminskaitė on PsychologyHealth psychologist, with special love for food and eating matters1 day ago
Article. Hope and Hopelessness (sounds like a fable, right?) If hope is such nice and warm feeling, why do we turn to hopelessness, at all? If hope is irrational, then hopelessness is as well? It is not the feeling based on rational arguments, that makes a cold calculated decision about low probability, does it? What feeds hopelessness, what feeds hope? - Hopelessness is strengthened by extreme thinking. Constantly labeling the world as only black and white causes a lot of tension and frustration. - Hopelessness is strengthened by resignation - when you think that nothing good awaits you in the future. WIthout trying, no new solutions will be found. - Seclusion. The more you close yourself in, the more your thoughts change. DIstrust, depression take root, and hopelessness grows on that. - Hope is grown by participating, acting, choosing to stay and not withdraw. It needs to be mentioned again and again - wish to do something comes after you start doing something, not before. - Hope is strengthened by helping others. Hopelessness is very egocentric feeling, and if you focus on someone else instead of your self, at least for a little while, you gain a little bit of strength to choose, decide and act. Also, to hope. - Laughter and humor help to improve the mood. Thank you, endorphins, adrenaline, decreased stress and improved metabolism. - Mindfulness practice helps to escape endless cycle of negative thinking - FInally, hope is strengthened by resolve. When you decide to go direct your thoughts and actions towards the better you, then you make room for hope, as well. Some say, that hope IS a decision. Article: https://www.psychologytoday.com/us/blog/imperfect-spirituality/201512/why-you-should-celebrate-everything Photo: Mammiya from Pixabay My name is Monika, I am psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, counsel and teach.
1

Appreciate
Comment
Ask
Monika Kuzminskaitė on PsychologyHealth psychologist, with special love for food and eating matters3 days ago
Article. Trying to deal with toxic family? Some things to consider: - conflicts are sometimes unavoidable. A family that has no habit of achieving compromise, listening, tolerating differences may have a very difficult time when you start setting and strengthening boundaries. If your attempts are met with resistance - that does not mean that you are failing. Actually, you are succeeding ar gaining your freedom from the relationships that were draining you.or perhaps it is more convenient not to "raise dust" (as in "remain in the comfort zone") - regardless of the fact that they grew up in the same family. Habit is a very strong force. - most people will fiercely defend their version of memories. Most people will create and retrieve different memories from the same experiences. The less secure person feels (and it is typical to feel insecure in a toxic family), the more defensive person will be. That is why your own brother or sister may fight you for disturbing the settled balance. - besides or even instead of expected relief you may feel loss and loneliness. Dreams of a warm and supportive family do not give up easily... This is where you should consider therapy or a friendly talk. You cannot make gold out of everything, but it does not mean that you need to deny yourself warm relationships with your friends or with the new family that you will create. Article: https://www.psychologytoday.com/us/blog/tech-support/202011/trying-manage-your-toxic-family-what-you-need-know Photo: waldiwkl from Pixabay My name is Monika, I am psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, counsel and teach.
3

Appreciate
Comment
Ask
Monika Kuzminskaitė on Food & Eating PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
67: Who decides now? So, are you eating now a donut that you were forced to eat because everyone was getting one, so you thought oh I should not, but what the hell, and it somehow bought itself and kind of jumped into your mouth all by itself, too? Didn't have time for lunch , so decided to "grab something", so you will not be hungry as hell later at night, this is why you are now eating hamburger and drinking cola, while deciding to start diet, but beginning with Monday, so it does not feel as guilty? So who is deciding what goes into your body? Food decisions is a very serious area of research. The path to your stomach goes across your experience (all the way from your childhood), the advertising that you saw yesterday, the emotions you felt the day before, the people that you eat with, your habits, decisions where you will buy your food, how you will cook it, how much of it there will be, how you will deal with leftovers, whether you like washing dishes and many more (1; 6). Your attitudes regarding healthy lifestyle, natural food, body weight control and ethic ways of preparing food may have significant impact of what ends up on your plate (2). It is just as important whether the food looks appealing to you, smells good, is usual for you, price is acceptable, does not require too much time, and finally, does it provide you with other benefits, such as chance to communicate (3; 6) - yes, lonely salad may lose against cake and coffee with friends, especially if there will be other contributing factors, like failures at work, poor mood, need to discuss work matters, and so on). Influence of close friends is especially important for the adolescents (4). WHAT we eat and HOW MUCH we eat are not parts of the same decision. Most of the advice says that you can eat anything in small quantities. The quantity decisions requires more attention, though. For example, if you buy pizza, and it is only in large size, you will likely eat more of it, than if you would have bought a smaller one. Empty plate is one of the signs of satiety, and you will likely eat more if the food will be called "healthy" or "fat free", regardless of what it really is, because you already "gave licence" for yourself to eat (5). But most of all, everyone needs to be reminded, that every bite is a decision. Considerate, mindful eating is a straight path to the food that you want to be eating all the time. Every decision is yours (except for very few exceptions), unless you push yourself into corner and do not allow yourself time for making those decisions (even if there is hardly anything more important than your health), or "forgiving" yourself with the reasons and explanations that you just found. ------------------------------------------------------ 1. https://link.springer.com/article/10.1007/s12160-009-9124-5 2. https://www.researchgate.net/profile/Tessa_Pollard/publication/13538735_Motives_underlying_healthy_eating_Using_the_Food_Choice_Questionnaire_to_explain_variation_in_dietary_intake/links/0912f50929e19991e3000000/Motives-underlying-healthy-eating-Using-the-Food-Choice-Questionnaire-to-explain-variation-in-dietary-intake.pdf 3. https://pdfs.semanticscholar.org/ce7a/6423c24163a7344968c6b9e969d8329a412d.pdf 4. http://onlinelibrary.wiley.com/doi/10.1111/j.1365-277X.1995.tb00292.x/full 5. https://www.researchgate.net/profile/David_Just/publication/227349291_Mindless_Eating_and_Healthy_Heuristics_for_the_Irrational/links/00b7d52d40be563fa2000000.pdf 6. http://www.psychwiki.com/dms/other/labgroup/Measufsdfsdbger345resWeek1/Lindsay/steptoe1995.pdf And here is a great book only about food decisions: https://books.google.lt/books?hl=en&lr=&id=_t0IoTcVxIIC&oi=fnd&pg=PR7&dq=food+choice+decisions+healthy&ots=1mlTvPfb8k&sig=dyQgp7oKZx59Vx31hK2-mvCzklE&redir_esc=y#v=onepage&q=food%20choice%20decisions%20healthy&f=false ------------------------------------------------------ My name is Monika, I am psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, counsel and teach.

Appreciate
Comment
Ask

Marijus KrasnickasValue Creator Through Unity. Founder of UNO Parks. Your Gold Fish.
How is tomorrow getting into equation? Or is it all just about yesterday?
Appreciate
Monika Kuzminskaitė on Food & Eating PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
Article. How psychologist can help you maintain your chosen diet? Actually, I really do not like using "diet" here, because we really do not use it well. DIet for us starts with some fancy magazine, book, portal post or some other advertising media. Then we go to "hope" phase - "this time it is going to work!". Then old habits come, one by one or in teams. At last, we end with the usual - guilt, shame, despair, frustration. So, what a psychologist can advise before you start it for one more last time? 1. Do not go to extremes. Physical and mental body is very inert, if you take sudden turns, it will always try to take you back to initial position. 2. Eat tasty food. WHatever diet you choose, it needs to taste good for you to follow it for a long time. Look for healthy AND tasty food, do not give up - you will definitely find it. And if you really really miss something - include it in your plan instead of constantly pining for it. Irregular occasions means nothing to your overall success. 3. Take on changes only if you can sustain them for a long time. If your plan requires home cooked food every day and you really do not have time for it - or will - such plan does not have a bright future. Be honest with yourself, there is no shame in admitting who you are. Shame, by the way, will not motivate you to stick to the plan. ******************************************************** Article: https://www.psychologytoday.com/us/blog/prescriptions-life/201607/the-3-crucial-rules-reaching-healthy-weight ******************************************************** My name is Monika, I am psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, counsel and teach.
1

Appreciate
Comment
Ask
Monika Kuzminskaitė on Food & Eating PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
Research. Ok, academic exercise of thinking, but still. People who choose to drink sweetened beverages, do so because of instant gratification, pleasure here and now. When encouraging people to replace sweetened drinks with water, focus is often on the long term benefits, like better health. That means that a wrong weapon is used. Long term benefit usually loses against short term pleasure (you know, better an egg today than a hen tomorrow, and so on). In order to choose the right "weapon", it is better to say - water tastes great, is cool, refreshing, leaves no aftertaste or smell in the mouth, quenches thirst the best, doesn't stick to the teeth, etc. - that is, use same type of arguments. That is why healthy food also needs to be tasty, pretty and pleasant to eat, here and now - and (not only) because it is good for long term health. Paper: http://healthycognitionlab.org/wp-content/uploads/2020/11/Desire_healthy_hydration_in_press_ANM.pdf Photo: Olga1205 from Pixabay --------------------------------------------------------------------------- My name is Monika, I am psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, counsel and teach.
4

Appreciate
Comment
Ask
How it works?HelpGet Qoorio app
We use cookies to personalise content, provide social media features, and analyse our traffic. We value your privacy and only use the most necessary and analytical cookies. You can opt out at any time.