It’s cold, dreary, dark weather that makes a lot of people want to hunker down with a blanket by the fire, sip hot chocolate, and catch up on television shows. It is the time of year when the sunshine is limited, and even when it is sunny, the daylight hours are shorter. Health experts warn of Vitamin D deficiency, especially during the time of year when seasonal affective disorder is in full swing. The emotions are affected, at least to some degree when the wind is howling and the temperature dips. It seems the only thing left to do is sit in a warm place and eat delicious food. The winter months are full of ambition and resolutions for some, but for others, it is a time of struggle and a serious lack of motivation. You probably don’t expect a nutritionist to say that it is okay to eat emotionally, and food certainly doesn’t have to be the answer, but there are times when a nice comforting snack is just what you need.
The idea of having a snack needs to be just that- an idea. We have to think about eating a snack as a comfort and then enjoy each and every bite. So how do you do that? Once you have tried to talk yourself out of it, and you determine that it is food that will make you feel better, decide what you truly want. That’s right, think about it first. Go to the cupboards and fridge and decide what that food will be before you start experimenting. People who just start eating and then determine that it was really something else that they wanted either never get satisfied, or they end up eating too much.
After you’ve made the decision to eat, and decided what you will eat, get out a plate or a bowl. You are thinking, this sounds ridiculous. A step-by-step process to eating a snack? Is this lady out of her mind? For people who struggle with emotional eating–and there are many, it works. Keep reading!
When you have the food that you really want, arrange it on a small plate or in a small bowl. Make sure you have a decent serving size so that you won’t return for more, but don’t exceed the serving size on the package, or fill your plate/bowl to overflowing. The next step is to put any packaging away, and to either sit down at the table, or leave the kitchen with your snack (don’t tell my kids you can eat in the living room though!) Take a big glass of water or a warm cup of tea with you to drink.
Enjoy every bite, putting your utensils down, and avoiding getting lost in a tv show or on facebook. Concentrate on your enjoyment. When you are done, finish your water or hot tea and put the dishes away. Focus on what you are going to do next, visualizing yourself doing your next activity such as being productive in the house, or calling a friend.
As a behavioral health nutritionist, I often strategize with my clients about real world situations. The steps above may seem obvious and silly, but it is often having a process and structure to the situation that gives you control over your emotions. Getting your mind into your food choices is important. Enjoying life and all of its indulgences is okay, as long as you don’t become desensitized to those indulgences. When people splurge too often, their level of satisfaction decreases with each splurge, and they require more and more to be satisfied. That is when indulging gets out of hand.
For now, have a cold weather comfort snack such as the one below, go through the steps described above, and enjoy it! Spring will be here before we know it.
“This is Easy” Cold Weather Comfort
- 1 packet plain instant oatmeal, or 1 pouch frozen prepared steel cut oats
- ½ scoop vanilla protein powder
- Dash of cinnamon
- ¼ cup skim, Light Vanilla Soy, or Almond milk
Prepare the plain oatmeal. Add protein powder cinnamon, and milk. If you don’t have protein powder, add a couple of tablespoons of walnuts or dried fruit for added satisfaction.
