The Psychology of Nutrition - A Holistic Approach
‘Appearance is not essence, perception is not reality and the cover is never the book’ (Hawkins)
In an age when we are beset with diet, health and nutritional information, we have never been so knowledgeable on the benefits of healthy living and eating. And yet, obesity and weight-related issues are at their zenith. At the touch of our fingers, we can Google all we need to know. We cannot turn on the radio or watch TV without a plethora of facts and figures on the pros and cons of every food bombarding us.
Having fallen victim to irritable bowel syndrome (IBS) and also being quite underweight for a period in my life meant I, too, have suffered the consequences of not listening to my body. Returning to college some years ago to study health and nutrition was my saving grace. Now, I am continuing on my studies in psychotherapy, as I believe that the mind and body cannot be treated separately. I have chosen to treat nutrition and health from a holistic point of view. This means not treating the body as a lone entity, but as a part of the whole mind, body and spirit of the person. I take each individual separately and look at his/her idiosyncratic needs and wants for his/her own personal demands. Although my rudimentary nutritional advice is a generic set of guidelines, each person will differ depending on various factors, including his/her constitutional make-up, exercise output, stress and individual preferences.
We must learn to trust our bodies again. This involves listening to our bodies and truly attune to its essential needs. We must ask: is it a need or a want? Each person can only answer these questions for him/herself through evidence-based practice, finding out what makes his/her body tick. Remember, 'One man's meat is another man's poison'. We must leave aside all of the Googled information, all the magazines, all the marketing messages, and just get to the basic truth of our inner being. Through trial, error and honesty, one will find how to fuel his/her own vehicle to make it perform to the best of its ability. My rule is this; there are no rules! No regulations. What works best for my clients, I have found, is a simple, natural approach. I find that getting back to basics works best. I believe in eating a balanced and complete diet of natural and pure (organic where possible) foods. After studying nutrition, I realised the importance that each and every food group has for our body, mind, moods and emotions. Every food has a function and a place.
For me, I have found that a healthy, balanced diet including all the food groups (and therefore, all essential nutrients) is the most sustainable and healthiest approach to life and living. Being a naturalist, I like to observe nature and learn from it, which has taught me that, every day, one should eat the correct amount of natural foods. A motto I have developed, and which I find useful, is 'Eat enough to energise, but not too much to enervate'. Socrates said the following words over two thousand years ago: 'Eat to live, not live to eat’. I would like to emulate those wise words. When one starts to make natural, healthy choices and question futile habits, there comes a liberating freedom. Once one starts to feel the benefits of eating whole pure foods, one will continue to make healthy choices and dismiss old temptations. Everything in moderation has a place in your life. Every day, for every meal, every bite, be present and practise mindful eating. What is wonderful about this way of living is that one can now live freely and be open to the vicissitudes that each day may bring. One should not live his/her life with anxious notions about diet and exercise. That only makes one unbalanced and creates a pattern of indulgence, followed by guilt.
Your body is a vessel; fuel it with the best to support you on your journey. The body never lies. The maths are simple: 'input must equal output'; the science is even simpler: 'you’re going to reap just what you sow'; while the psychology translates as ‘feed your adult, not your inner child’; and the philosophy can be summed up as ‘get out of your head and attune to your body’. One does this by body sensing, which means always acting in the best interests of what your body needs. Make the right choices; love yourself enough to do that much; and get on with living and enjoying your life. And remember, the measure of your worth is more than the size of your skirt; you are much more than your body!
Some useful Guidelines
This is a fresh start and a new you! Breaking habits is not easy, but if you can overcome the withdrawal symptoms of the first two weeks, you will reap the rewards. Focus on small changes; they will make a big difference.
1) Set your intention
‘Every day, in every way, I am getting better and better’
I honour my body by giving it the nutrients, exercise and rest it needs. I seek out life-affirming people and media. My guiding word is BALANCE.
Start every day with a positive outlook; take a few minutes to yourself, where you can set your intentions for the day and outline your goals. Create your own mantra, and repeat it regularly.
2) Mindful eating
‘I am aware and present’
Chew your food. Don't rush it. And try not to eat in front of the TV. You should be present and mindful at all times. Give thanks for your food and the nutritious value it will give you. Be grateful for the food and positive energy (chi) you can get from it. Embrace your senses: look, smell, touch and taste with full awareness.
3) Heal
Increase vegetable intake; raw or steamed is best. Think colourful, alive foods. Fruit and vegetables are high in anti-oxidants and are alkalising, which means they are crucial to kill free radicals and provide vitamins and minerals. Aim to have half your plate full with vegetables (think colours and freshness). Eat organic-less plastic- less preservatives- support local.
4) Energy
Whole, brown, complex carbohydrates instead of refined, processed or white carbohydrates.
Whole foods like complex carbohydrates have a low glycaemic index; they release their energy more slowly and steadily. They contain the whole grain, which is the purest form, and therefore has the highest nutritional value and takes longer to digest. Hence, one will feel fuller for longer. Magnesium and selenium are plentiful; these are essential for bones, muscle and the nervous system. The glucose from whole food is essential to regulate brain function.
5) Growth and Repair
Essential Amino Acids: If one must eat animal products as a source of protein, chose mindfully, ethically and organic where possible. Eat lean protein (fish, chicken) instead of fat protein (red meat and hard cheese). The latter contains more saturated fats, which, when eaten in abundance, can be toxic to your system, increasing bad cholesterol levels (LDL) and blocking arteries. Organic dairy produce, eggs and pulses are a excellent source of protein too. Avoid deep-fried foods; try to boil or steam instead. Oily fish have the added value of providing omega oil.
6) Warmth
Essential fatty acids (EFAs): Good fats, such as omega 3, 6 and 9, are found in oily fish, flax seeds and olive oils. You should include omega 3 & 6 every single day, in the form of oily fish or small portions of nuts and seeds. Cook with cold pressed extra virgin olive oil, which is essential for brain function and vitamin D. EFAs are directly linked to reducing the symptoms of depression.
7) Avoid
Avoid, with the ultimate aim of eliminating them from your diet, the following: caffeine, sugar, fizzy drinks, smoking, alcohol and refined, fatty foods. All of these release free radicals which are toxic to your system, and long-term use is damaging. In addition, the effects of stimulants on anxiety and of alcohol on depression are well-known. Do your best to break the habit!
8) Hydration
Drink water and herbal tea every day. Aim for 1-2 litres, though this may vary on a given day. Start the day with a liver/kidney cleanse of squeezed lemon in boiling water. Cleansing teas such as nettle tea are great for your blood, and warming teas like ginger are great for circulation. You may have a caffeine withdrawal headache for the first two weeks.
9) Move Without
Every day, do something you love and put your heart into it: walk, jog, swim, dance, do yoga or creative arts…or paint a neighbour’s gate! Do what you love, and aim for a minimum of three to four times weekly for 40 mins. Exercise benefits the mind just as much as the body releasing feel-good endorphins. In addition, exercising outside helps to increase essential vitamin D absorption. This is crucial for bone development and the prevention of seasonal affected disorder (SAD).
10) Move Within
'Out with the old In with the new'
Aim to have regular bowel movements.
11) Moderation
Remember to 'Eat enough to energise, not to enervate'.
12) Toxins
Sugar, like alcohol, is a toxin and an anti-nutrient. Not only is it stored in your body as adipose tissue (fat); it slows and stops your white blood cells from working (these are essential to fight infection). You'll save yourself from tooth decay, sugar highs followed by drops in energy, and, more importantly, you'll save yourself from storing fat. Detoxing your body is the first step to detoxing your mind.
13) Super foods
Spirulina and seaweeds have more iron than meat, more calcium than milk, essential fatty acids, protein and iodine Introduce them into your life.
And of course A little bit of what you fancy is no harm, life is for living ;-).
Enjoy
‘Appearance is not essence, perception is not reality and the cover is never the book’ (Hawkins)
In an age when we are beset with diet, health and nutritional information, we have never been so knowledgeable on the benefits of healthy living and eating. And yet, obesity and weight-related issues are at their zenith. At the touch of our fingers, we can Google all we need to know. We cannot turn on the radio or watch TV without a plethora of facts and figures on the pros and cons of every food bombarding us.
Having fallen victim to irritable bowel syndrome (IBS) and also being quite underweight for a period in my life meant I, too, have suffered the consequences of not listening to my body. Returning to college some years ago to study health and nutrition was my saving grace. Now, I am continuing on my studies in psychotherapy, as I believe that the mind and body cannot be treated separately. I have chosen to treat nutrition and health from a holistic point of view. This means not treating the body as a lone entity, but as a part of the whole mind, body and spirit of the person. I take each individual separately and look at his/her idiosyncratic needs and wants for his/her own personal demands. Although my rudimentary nutritional advice is a generic set of guidelines, each person will differ depending on various factors, including his/her constitutional make-up, exercise output, stress and individual preferences.
We must learn to trust our bodies again. This involves listening to our bodies and truly attune to its essential needs. We must ask: is it a need or a want? Each person can only answer these questions for him/herself through evidence-based practice, finding out what makes his/her body tick. Remember, 'One man's meat is another man's poison'. We must leave aside all of the Googled information, all the magazines, all the marketing messages, and just get to the basic truth of our inner being. Through trial, error and honesty, one will find how to fuel his/her own vehicle to make it perform to the best of its ability. My rule is this; there are no rules! No regulations. What works best for my clients, I have found, is a simple, natural approach. I find that getting back to basics works best. I believe in eating a balanced and complete diet of natural and pure (organic where possible) foods. After studying nutrition, I realised the importance that each and every food group has for our body, mind, moods and emotions. Every food has a function and a place.
For me, I have found that a healthy, balanced diet including all the food groups (and therefore, all essential nutrients) is the most sustainable and healthiest approach to life and living. Being a naturalist, I like to observe nature and learn from it, which has taught me that, every day, one should eat the correct amount of natural foods. A motto I have developed, and which I find useful, is 'Eat enough to energise, but not too much to enervate'. Socrates said the following words over two thousand years ago: 'Eat to live, not live to eat’. I would like to emulate those wise words. When one starts to make natural, healthy choices and question futile habits, there comes a liberating freedom. Once one starts to feel the benefits of eating whole pure foods, one will continue to make healthy choices and dismiss old temptations. Everything in moderation has a place in your life. Every day, for every meal, every bite, be present and practise mindful eating. What is wonderful about this way of living is that one can now live freely and be open to the vicissitudes that each day may bring. One should not live his/her life with anxious notions about diet and exercise. That only makes one unbalanced and creates a pattern of indulgence, followed by guilt.
Your body is a vessel; fuel it with the best to support you on your journey. The body never lies. The maths are simple: 'input must equal output'; the science is even simpler: 'you’re going to reap just what you sow'; while the psychology translates as ‘feed your adult, not your inner child’; and the philosophy can be summed up as ‘get out of your head and attune to your body’. One does this by body sensing, which means always acting in the best interests of what your body needs. Make the right choices; love yourself enough to do that much; and get on with living and enjoying your life. And remember, the measure of your worth is more than the size of your skirt; you are much more than your body!
Some useful Guidelines
This is a fresh start and a new you! Breaking habits is not easy, but if you can overcome the withdrawal symptoms of the first two weeks, you will reap the rewards. Focus on small changes; they will make a big difference.
1) Set your intention
‘Every day, in every way, I am getting better and better’
I honour my body by giving it the nutrients, exercise and rest it needs. I seek out life-affirming people and media. My guiding word is BALANCE.
Start every day with a positive outlook; take a few minutes to yourself, where you can set your intentions for the day and outline your goals. Create your own mantra, and repeat it regularly.
2) Mindful eating
‘I am aware and present’
Chew your food. Don't rush it. And try not to eat in front of the TV. You should be present and mindful at all times. Give thanks for your food and the nutritious value it will give you. Be grateful for the food and positive energy (chi) you can get from it. Embrace your senses: look, smell, touch and taste with full awareness.
3) Heal
Increase vegetable intake; raw or steamed is best. Think colourful, alive foods. Fruit and vegetables are high in anti-oxidants and are alkalising, which means they are crucial to kill free radicals and provide vitamins and minerals. Aim to have half your plate full with vegetables (think colours and freshness). Eat organic-less plastic- less preservatives- support local.
4) Energy
Whole, brown, complex carbohydrates instead of refined, processed or white carbohydrates.
Whole foods like complex carbohydrates have a low glycaemic index; they release their energy more slowly and steadily. They contain the whole grain, which is the purest form, and therefore has the highest nutritional value and takes longer to digest. Hence, one will feel fuller for longer. Magnesium and selenium are plentiful; these are essential for bones, muscle and the nervous system. The glucose from whole food is essential to regulate brain function.
5) Growth and Repair
Essential Amino Acids: If one must eat animal products as a source of protein, chose mindfully, ethically and organic where possible. Eat lean protein (fish, chicken) instead of fat protein (red meat and hard cheese). The latter contains more saturated fats, which, when eaten in abundance, can be toxic to your system, increasing bad cholesterol levels (LDL) and blocking arteries. Organic dairy produce, eggs and pulses are a excellent source of protein too. Avoid deep-fried foods; try to boil or steam instead. Oily fish have the added value of providing omega oil.
6) Warmth
Essential fatty acids (EFAs): Good fats, such as omega 3, 6 and 9, are found in oily fish, flax seeds and olive oils. You should include omega 3 & 6 every single day, in the form of oily fish or small portions of nuts and seeds. Cook with cold pressed extra virgin olive oil, which is essential for brain function and vitamin D. EFAs are directly linked to reducing the symptoms of depression.
7) Avoid
Avoid, with the ultimate aim of eliminating them from your diet, the following: caffeine, sugar, fizzy drinks, smoking, alcohol and refined, fatty foods. All of these release free radicals which are toxic to your system, and long-term use is damaging. In addition, the effects of stimulants on anxiety and of alcohol on depression are well-known. Do your best to break the habit!
8) Hydration
Drink water and herbal tea every day. Aim for 1-2 litres, though this may vary on a given day. Start the day with a liver/kidney cleanse of squeezed lemon in boiling water. Cleansing teas such as nettle tea are great for your blood, and warming teas like ginger are great for circulation. You may have a caffeine withdrawal headache for the first two weeks.
9) Move Without
Every day, do something you love and put your heart into it: walk, jog, swim, dance, do yoga or creative arts…or paint a neighbour’s gate! Do what you love, and aim for a minimum of three to four times weekly for 40 mins. Exercise benefits the mind just as much as the body releasing feel-good endorphins. In addition, exercising outside helps to increase essential vitamin D absorption. This is crucial for bone development and the prevention of seasonal affected disorder (SAD).
10) Move Within
'Out with the old In with the new'
Aim to have regular bowel movements.
11) Moderation
Remember to 'Eat enough to energise, not to enervate'.
12) Toxins
Sugar, like alcohol, is a toxin and an anti-nutrient. Not only is it stored in your body as adipose tissue (fat); it slows and stops your white blood cells from working (these are essential to fight infection). You'll save yourself from tooth decay, sugar highs followed by drops in energy, and, more importantly, you'll save yourself from storing fat. Detoxing your body is the first step to detoxing your mind.
13) Super foods
Spirulina and seaweeds have more iron than meat, more calcium than milk, essential fatty acids, protein and iodine Introduce them into your life.
And of course A little bit of what you fancy is no harm, life is for living ;-).
Enjoy