Monika Kuzminskaitė on Food & Eating PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
Today I will write from myself personally, even though all of it will be based on academic research, you'll have to trust me on that :) Let's say that yesterday you had few bites too many of the herring, salads, bread or other Christmas Eve goodies. Let's also assume that you had plenty of duck yesterday, and then a bit more, and then just that bit with a roasted skin, opened one, another, third gift package with chocolates and gingerbread cookies, and then "something else" on top of that. Let's. Then cocoa. Then mulled wine. Holiday foods are so many, holiday time so short. Today feel a little empty already - all traditions are already performed, greetings sent, but it feels like holidays are not over yet, screens are full of magic, wish to take on chores is nowhere to be seen, and... you find yourself on your way to yet another helping of sweets and then continue onto sofa. And just look at all those left-overs, peeping from the fridge. Can't just throw away it all, you just can't. But today is an important day. If now, right this moment you will put away whatever you are eating and will go back to your regular diet, will not try to rescue leftovers, will not attempt to stretch out holidays by eating more - your digestive system will still treat these two days as irregularity. Look at the time ahead - today is Saturday, the we will have Sunday, next week we will have either vacation, or "noone is really working". Holidays will truly be over on January 4th. And you still have plenty of cookies, and you wish to continue with that magic, and put-here-your-own-reason. So if you continue eating like you did for past two days, your slow but steady digestive system will have plenty of time to build a new "regular", you will grow gut bacteria that love sugar (and they will demand more of sugar), and you will want more and more sweets. If you treat your wishes as masters, then it will probably end like it usually does. This is why today is the best day to make a change. No, holidays do not have to be just sitting and eating. Even when you cannot travel, it can be reading, drawing, sleeping (a rare luxury to many of us), going for a walk, taking pictures, knitting, watching a long due movie, calling mom once more, opening new page in a diary and listing goals of your life, of next year, or perhaps just upcoming days, your good and bad qualities, finding recipes for healthy food for this next week, writing a letter to someone who you are angry at (and perhaps ripping it to bits) or so people whom you are missing and who already passed to next life. PErhaps this might be more in holiday spirit than another dose of magic from the screen. Besides, that is not going anywhere - and your time is. WIshing you true holiday spirit for your thoughts, and healthy food in reasonable amounts for your digestive system. Starting now. Please share in comments what are your holiday activities that can replace sitting and eating. Photo: Manolo Franco 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. #spoonfulofreason #psychology #whattoeatafterchristmas #christmas #food #nudge
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Monika Kuzminskaitė on Food & Eating PsychologyHealth psychologist, with special love for food and eating matters3 days ago
We choose food most often (statistically speaking) based on taste. There is also another, a wider concept - food reward, which is composed of food taste, decreasing of hunger, created pleasure (liking of food) and perceived motivation to eat (wanting). Food reward is a driver of amount o food we eat and commonly thought to be related to obesity. But perhaps food liking and wanting are interacting with weight in different ways? People on a diet during this study had decreased food liking across all food categories, in one year after the study without any interventions - body weight was regained, appetit control weakened and food liking returned to initial level. Overweight women (when compared to normal weight women) did not want high fat/sweet food more, but they wanted low fat/sweet food less. Wanting low fat food was associated with improved appetite control and less fat mass, and wanting high fat food was associated with decreased appetite control and more fat mass. 👆 so, diets bring temporary results (we knew that, right?). If you want your eating method to be helpful in reaching your weight goal - make sure you choose the nicest words and definitions for your food (thus increasing your motivation), low-fat food in this case. Do not eve use anything that related to struggle, limitations, deprivation or similar. This is the expression of your utmost care and love for your body! My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to know more about psychology and food entanglement! Study: https://etheses.whiterose.ac.uk/29323/ Photo: Steve Buissinne from Pixabay #spoonfulofreason #psychology #food #eating #reward #wanting #motivation #pleasure

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Monika Kuzminskaitė on Food & Eating PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
Well, I read this one with one eyebrow raised and kept thinking about the children who demand that their foods do not touch in the plate. But the research is not about them. After reading at least three times and thinking about it for a bit longer, it does make some sense. So, the research compares how people make assessments about the food that is served "separated" (all products in groups and not touching one another) or "mixed" (like in a salad or stew). - participants believe that "separated" food is less caloric, even if it obviously is (for example, fried snacks) - when eating "separated" food, participants eat more mindfully, they also believe that such food affects body weight more - when eating "separated" food participants also control the amount of the consumed food more - even though here I keep thinking of parties and rivers of snacks flowing freely across the tables and plates; it is possible to eat more of the snacks than to have more salad that you need a spoon or fork to eat... then again, research was done in the lab, not at the party. My conclusions are these. Whenever you can, eat with your hands (this is not part of this research, but you can control the amount of food you eat better, besides, you will get more pleasure out of eating). If possible - try eating food that is "separated" - not salads and stews, think poke bowls of buddha bowls direction. During parties (not fancy dinners, but talking and snacking parties) drink water, and if this does not sound like a plan - get yourself a plate for your portion of snacks, so you don't go foraging across the big platters. And, bon appetit! My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to ask more! Research: https://onlinelibrary.wiley.com/doi/abs/10.1111/joss.12647 Photo: Miu Sua on Unsplash #spoonfulofreason #psychology #food #eating #perception #calories

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Monika Kuzminskaitė on Food & Eating PsychologyHealth psychologist, with special love for food and eating mattersabout 16 hours ago
How does stress affect the eating? This meta-research was run focusing on the group of healthy people. 🧠 Not surprisingly, stress is related (correlated) with higher unhealthy eating and lower healthy eating (after thinking about it for a bit longer - these are two different things) 🧠 Relationship does not mean causality - based on this study, you cannot say that stress makes you eat more, or that unhealthy food makes you stressed - only that two of them commonly happen together. 🧠 This relationship is not affected (moderated) by gender, body mass, age of method of stress measurement 🧠 But this relationship is affected by whether person puts any restraint on the eating or not (and, obviously, the more control is put forward, the less sress makes you eat unhealthy food). 👆 my two cents: if you can relate to this problem, then during the stress (or if you predict you will experience stress), try to create a gap between you and food in space and in time. This is one of the most efficient eating control measures. And, naturally, do not strengthen your habit to "eat" the stress. My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to know more about eating and psychology! Study: https://www.tandfonline.com/doi/pdf/10.1080/17437199.2021.1923406 Photo: fancycrave1 from Pixabay #spoonfulofreason #psychology #stress #eating #control

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