When we operate from a place of gratefulness we develop the ability to be satisfied in moderation. Just think of a food item that you enjoy. If we took the time to sit there and be grateful for our glass of wine, we would sip slowly and strive to taste the complexity of the wine, rather than rushing through and mindlessly drinking a full bottle before we feel satisfied. By striving to drink in moderation, we are intentional with our selection and we don’t rush through our glass. The goes with any food item that we enjoy.
When we CHOOSE not to operate from a place of gratefulness, it is like trying to operate within a poisoned environment and hoping to create positive changes. We start to feel resentment, bitterness and feel the pull to operate under the idea of “not enough.”
How do we know if we are operating from a place of gratefulness or “not enough”? We can tell by our self talk.
When operating from a place of NOT ENOUGH, our self talk sounds like this:
- I don't have enough macros
- I don't have enough carbs
- I don't have enough fats
- I don't have a big enough piece
- I need to more fully enjoy this
- I don’t have enough macros to just eat as much as I want of whatever I want
- I can’t go out with friends and drink all night
When operating from a place of GRATEFULNESS, our self talk sounds like this:
- I am grateful to be able to eat the foods I enjoy WHILE making progress
- I am grateful that I don’t have to demonize food to reduce my caloric intake
- I am grateful for the ability to create a healthy relationship with food
- I am grateful that I don’t have to deprive myself
- I am grateful for the ability to learn how to create meals that meet my needs
- I am grateful for the ability to enjoy my food choices and portion sizes guilt-free
- I am grateful for the opportunity to be aware of how my decisions impact whether I achieve my goals
- I am grateful for the ability to develop sustainable and lifelong eating habits
When we operate from a place of gratefulness, we stop telling ourselves we don't have enough and we stop believing we need more to be happy. This is huge, especially when our food culture pushes the concept that over-consuming = FULL enjoyment. Over-consuming is associated with enjoyment, but our enjoyment is not dependent on overconsumption. Instead we can choose to eat from a place of gratefulness not from a place of “not enough.” So how do we cultivate gratefulness?
- First thing’s first:
Start each morning off spending 5 minutes identifying 5 things that you are grateful for. This sets the tone of our day, mood, and mindset. There are a few things that we are actually in control of, such as our mindset. Often we feel like we need to stop and acknowledge the huge moments in life, but really it is the little things that matter and affect us the most.
- Write it down:
Yes we can be grateful without writing down what we are grateful for… but writing it down makes it real. Keep a running list throughout the week and come Sunday when it is time to do it all over again gives us something to look forward to!
- Share gratefulness:
It is infectious. We can be someone who spreads negativity or someone who uses their words and journey to inspire and uplift others. So find a friend to share what you are grateful for or leave a note for someone at your local coffee shop, gym, school, office, grocery store, or at home and let them know how they add value to your day!