In this video, we explore a compassionate approach to changing undesired behaviors and breaking bad habits by reflecting on emotions, thoughts, and cravings. Learn how to treat these internal experiences as messages to be deciphered, much like caring for a crying infant. By understanding their origins, you can stop reacting impulsively and start making mindful decisions.
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1. How to view emotions and cravings as signals asking for your attention.
2. Techniques to lovingly and compassionately investigate the origins of your discontent.
3. Steps to respond mindfully and create healthier behaviors.
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감사합니다.
평온한 주말 보내세요!
On a very practical level, I've started following the example of my lovely Italian grandparents, with whom I grew up in the 1970s, and I always wear fitted clothes, or at least one fitted item, e.g. skirt, jeans, blouse. There was no athleisure clothing in the 70s, no elasticated waists which are so ageing by the way, everyone wore fitted clothes, even when doing cooking, gardening, housework, and of course when eating.
My grandma was an amazing cook (made everything from scratch) and served several courses at lunchtime: starter (e.g. artichokes or asparagus, sadly dipped in salt and olive oil), 1st course (risotto or pasta), 2nd course (sadly often meat + a variety of veggies/salad/potatoes, all seasoned with olive oil). So it was not a way of eating I would endorse now, as it isn't vegan and included oil. But the portions/amount of olive oil per dish were small compared to the huge amounts people eat now, especially in the US. My grandma put a small knob of butter into the pot of pasta, but that fed everyone, not just one person, so the use of butter was very limited. There was no dessert, just fruit and maybe a couple of nuts we had to shell ourselves. Interestingly, my aunt, who loved cheese, was fat and always complaining she had back ache (because she was fat and didn't exercise at all).
Everyone wore fitted clothes so you soon knew when you were full. If you overate, the most you could do was to unbutton your skirt/trouser button, but then you'd be mindful to just have soup for dinner or (in the case of my grandpa) skip dinner altogether. There were no snacks, no sweets and adults in Italy did not have breakfast (again, not something I would do myself, but basically it meant they only had 2 meals a day, not 3).
I too dress every day and wear fitted clothes, they are amazingly comfortable when you are slim, everything feels comfortable. I am a former binge-eater and I am still a volume eater and triggered by certain foods, which I never buy or bring into the house. Wearing my jeans and tucking in my top soon tells me when I've had enough, even when my brain and stomach haven't registered it yet. It actually takes my brain longer than 20 minutes to register I'm full, but my fitted clothes are quick to tell me when I've indulged too much and it's time to stop.
I eat plenty of whole plant foods that are nourishing and fill me up, so even though I occasionally crave unhealthy foods, the cravings simply go away. I don't have that food around me, would never order it, it is probably not vegan anyway so I can't act on my cravings, I simply don't feed my cravings. I remember the feelings of shame and being fat when I indulged in my cravings and it's not worth it. I always have healthy wholefood plant-based ingredients/meals ready so if I was genuinely hungry, I could have a second portion, but I never do. I don't snack either because I eat 3 good meals a day – a big breakfast and lunch and a big soup for dinner, all oil-free and plant based. I don't eat refined/processed food apart from the odd falafel and low-fat hummus, the rest I make from scratch, I batch cook about twice a week and enjoy preparing the delicious healthy food. Hope this helps other people.
Another tip I would like to offer is that if you are going through a very stressful period in your life, or somebody is not treating you well and maybe you don't have the means to remedy this, being kind to yourself, eating healthy whole plant foods and not giving in to cravings/bingeing is the best way of coping and the best revenge. You will look better too, which in turn will encourage you to stick to a healthy lifestyle.