{"id":3111,"date":"2024-04-21T14:00:29","date_gmt":"2024-04-21T19:00:29","guid":{"rendered":"http:\/\/claremontcoloniccenter.com\/?p=3111"},"modified":"2024-04-21T07:15:56","modified_gmt":"2024-04-21T12:15:56","slug":"5-ways-to-add-joy-into-your-meals","status":"publish","type":"post","link":"https:\/\/claremontcoloniccenter.com\/?p=3111","title":{"rendered":"5 Ways to Add Joy Into Your Meals"},"content":{"rendered":"\t\t
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5 Ways to Add Joy Into Your Meals<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\tWhether you are happy with your size or not, whether you follow a special diet or eat what you want when you want, the basic fact of life \u2014 unavoidable, inescapable, non-negotiable \u2014 is that we all have to eat. If we are fortunate, it\u2019s usually up to five times a day, every day.<\/b><\/i>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\tHow you choose to nourish yourself can make a big difference in how you feel, not only in your body, but about yourself and the world around you.

\n\n\u201cI had this babysitter who was a chronic dieter,\u201d Dr. Linda Shiue, an internal medicine physician and trained chef, told Gupta on the podcast recently. \u201cShe would eat this colorless, aroma-less food and she was sad all the time.\u201d

\n\nThat is not Shiue\u2019s style. She is the first director of culinary medicine at Kaiser Permanente San Francisco. That\u2019s where she founded Thrive Kitchen, a teaching kitchen for patients, so she could do more than just hand out prescriptions for chronic conditions.

\n\nShe wanted to create a place where she could teach her patients to make healthy food taste good. \u201cThey think it\u2019s deprivation and, you know, loss of joy and kind of penance even,\u201d said Shiue, who is also the author of \u201cSpicebox Kitchen: Eat Well and Be Healthy with Globally Inspired, Vegetable-Forward Recipe.\u201d \u201cIt\u2019s colorless, it\u2019s bland, it has no texture, it has no flavor and \u2014 we\u2019re not supposed to enjoy it.\u201d

\n\nSimilar to her cookbook, Shiue\u2019s classes show patients how to use spices and herbs to flavor seasonal cuisine while following an eating pattern that supports health.

\n\n\u201cAs a food lover since birth, and a physician who has seen the negative effects of chronic dieting, I encourage people to reframe their relationship to food as a source of pleasure, cultural connection and well-being, regardless of weight. This can be a hard task given the pro-diet messaging that surrounds us,\u201d Shiue said in an email.

\n\nWhat can you do to break out of the diet mindset and really enjoy your food? Shiue has five tips.

\n Stop judging food as good or bad <\/b>

\n\n\u201cEven though we, as an individual, may not even think that we care that much about that message, it\u2019s reached all of us \u2014 it\u2019s in all of our subconscious,\u201d she said. \u201cI think that most people at some point feel like, \u2018Oh, I shouldn\u2019t eat that. That\u2019s bad for me. It might affect my weight.\u2019\u201d

\n\nShiue wants to help people learn how to stop thinking that way. \u201cThere\u2019s no room for shame on the plate,\u201d she said, choosing her language around food carefully.

\n\n\u201cIn diet culture, people talk about \u2018cheat\u2019 days (but) I prefer to celebrate \u2018treat\u2019 days. Everything in moderation, and that means there is room for the occasional indulgence,\u201d she said.

\n Don\u2019t go on \u2018diets\u2019<\/b>

\n\nRestrictive diets are counterproductive because most of us won\u2019t be able to stick to them perfectly and forever.

\n\n\u201c(S)tudy after study has proven that the best eating plan is the one which any given individual can stick with \u2014 a sustainable lifestyle change,\u201d Shiue said.

\n\n\u201cRather than restricting, add more of the foods (that) science shows us are better for our health: lots of plants, legumes and whole grains. This will improve your health even if (you) aren\u2019t eating \u2018perfectly\u2019 all the time, and even if you don\u2019t lose weight,\u201d she said.

\n\nShiue admitted to not eating perfectly all the time and having a sweet tooth; she said she allows herself to enjoy her favorite treats \u2014 just not all the time.

\n Listen to your body<\/b>

\n\nEat intuitively.<\/u>

\n\n\u201cThat means several things,\u201d said Shiue said. \u201cFirst, are you actually hungry, or are you feeding an emotional need, such as anxiety, sadness, or fatigue?

\n\n\u201cHow does the food make you feel after you eat? Do you feel comfortably full, or are you feeling stuffed? How is your energy level after eating?\u201d she said. \u201cWhen you pay attention to these feelings, your body will guide you to making the healthiest food choices for you.\u201d

\n\nAlso, eat mindfully, which Shiue said does not mean meditating over your food.

\n\n\u201cIt means when you\u2019re eating your food, just focus on the pleasure of that,\u201d she said. \u201cEat slowly. Chew your food. \u2026 Also pay attention to when you\u2019ve had enough.\u201d

\n Reclaim your food heritage<\/b>

\n\nHealthy diets can come from a variety of ethnicities and customs, and they can contain a cornucopia of flavors and ingredients.

\n\n\u201cA lot of people were taught that quote-unquote \u2018cultural food\u2019 \u2026 is not healthy,\u201d Shiue said. \u201cPeople are told, \u2018Oh no, no: The food that you eat, that\u2019s why you have diabetes. You have to eat this kind of standard, healthy American diet.\u2019\u201d

\n\nBut she said that many people from different backgrounds either don\u2019t want to switch diets, or they don\u2019t know how or it just doesn\u2019t work out \u2014 and, Shiue said, they really don\u2019t have to.

\n\n\u201cThe traditional diet of every culture contains healthy foods, and should be celebrated, with pleasure,\u201d she said.

\n Think beyond calories<\/b>

\n\nRemind yourself that food is more than a way to simply stay alive.

\n\n\u201cNutrition and sustenance \u2014 that\u2019s only one small part of food,\u201d Shiue said. \u201cFood is, for me, mainly pleasure. It\u2019s a connection to myself, to my loved ones, to my culture.\u201d

\n\nShe added food is also an expression of love and caring.

\n\u201cEnjoy your food,\u201d she said.


\n\nContributor: Andrea Kane \u2013CNN Health<\/i>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

5 Ways to Add Joy Into Your Meals Whether you are happy with your size or not, whether you follow a special diet or eat what you want when you want, the basic fact of life \u2014 unavoidable, inescapable, non-negotiable \u2014 is that we all have to eat. If we are fortunate, it\u2019s usually up […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7,4,5],"tags":[],"class_list":["post-3111","post","type-post","status-publish","format-standard","hentry","category-health","category-lifestyle","category-nutrition"],"_links":{"self":[{"href":"https:\/\/claremontcoloniccenter.com\/index.php?rest_route=\/wp\/v2\/posts\/3111","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/claremontcoloniccenter.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/claremontcoloniccenter.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/claremontcoloniccenter.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/claremontcoloniccenter.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3111"}],"version-history":[{"count":3,"href":"https:\/\/claremontcoloniccenter.com\/index.php?rest_route=\/wp\/v2\/posts\/3111\/revisions"}],"predecessor-version":[{"id":3115,"href":"https:\/\/claremontcoloniccenter.com\/index.php?rest_route=\/wp\/v2\/posts\/3111\/revisions\/3115"}],"wp:attachment":[{"href":"https:\/\/claremontcoloniccenter.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3111"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/claremontcoloniccenter.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3111"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/claremontcoloniccenter.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3111"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}