Candy Doesn’t Have To Be a Trigger
Photo by Karley Kosmos on Pexels
June is National Candy Month, and this year that celebration is tied to America’s 250th birthday! Sweet treats such as an ice cream cone on a hot summer day, cotton candy at a county fair, or s’mores around the campfire are part of our summer tradition. For those individuals struggling with an eating disorder, just the thought of eating candy can trigger feelings of extreme anxiety. It is possible to join in the celebration without sabotaging your goals. Here are few strategies you can try to enjoy guilt-free treats this summer:
Ditch the food labels. The term food morality is the intentional or unintentional labeling of certain foods as either good or bad, healthy or unhealthy. Assigning a moral value to food can not only bring on feelings of guilt or shame, but it can also influence how you see yourself: “I had a salad today for lunch, so I was good” or “I’m bad, because I had a piece of my co-worker’s birthday cake.” Labeling food like this ignores the many ways food nourishes our bodies and acts as a connector between our cultures, traditions, and relationships. Remember, no food is inherently good or bad. Removing the guilt associated with food, especially sweets, can remove the mental grip it might have on you.
Make sure to fuel your body. Eating well and staying hydrated is a great way to take back your power. Eating nutrient-rich foods such as lean protein, fiber, and healthy fats stabilizes your blood sugar, preventing the crash that often triggers binge eating. It also significantly reduces stress. Studies have shown test subjects who eat a poor or restrictive diet perform poorly in several areas such as concentration and focus, memory and learning, comprehension and retention, and higher-level thinking. Once the subjects resumed eating a balanced diet, their performance returned to normal.
Make a plan. Everything in moderation is key. You don’t have to eliminate all candy from your diet. In fact, the more you try to give up treats, the more your mind and body will fixate on them. That’s because restriction tells your brain you are experiencing scarcity, and it will try to protect you from the perceived deficiency. Let go of the all-or-nothing mindset.
There’s a phenomenon called food habituation which is a neurobiological learning process whereby the more you’re exposed to a certain food, the less your brain cares about it. Start by introducing occasional treats into your weekly menu. Instead of having candy in the house, plan on buying a single-serving packet once a week. This allows you to enjoy a treat while enforcing portion control.
Choose your treats wisely. If you crave chocolate, choose dark instead of milk or white. Dark chocolate with 70% or higher cocoa contains health-boosting antioxidants and considerably less sugar. Choose “smart sweets” such as low-sugar, plant-based gummies such as SmartSweets Sweet Fish that replace sugar with stevia. Freezing fresh fruit like grapes or berries can give you that hit of sweetness without derailing your goals.
Come out of hiding. For many people, sweets are often linked to reward, protection, and self-care. You might crave sweets when you feel depressed or overwhelmed, because when your body is stressed, your brain needs more energy.
Even though your brain accounts for 2 percent of your body weight, it uses 20% of your body’s energy, even at rest, causing many to reach for a sugary snack.
It’s not uncommon for people with eating disorders to consume treats in secret because of shame or guilt. Maybe you wait until you’re in your bedroom at night and sneak the M&Ms you have hidden in your nightstand. Secretive eating is generally tied with weight or body image concerns. If you find yourself sneaking a snack, first and foremost, be kind to yourself. Let go of the guilt associated with eating and give yourself permission to enjoy candy out in the open. When treats are no longer forbidden, they begin to lose their power.
Be mindful. Take the time to savor your treat, and be in the moment. Turn the TV off and put your phone down. To manage your stress levels, schedule a five-minute walk or practice deep breathing before you enjoy your treat.
Candy doesn’t have to be a trigger. Instead of eliminating sweets altogether, introduce occasional treats into your diet. With a little planning, you can shift away from a strict restriction mentality to one of mindful moderation. Give yourself permission to enjoy yourself this summer. You deserve it!
A healthy relationship with food, including treats, can be achieved. You don’t have to stay trapped in a cycle of eating to excess while feeling out of control. There is hope. At Wallace Family Therapy, we are trained to provide the most effective treatment that meets your individual needs and challenges. Please reach out to us. We’re here to help you.
