Do you ever wish you could just take control of your eating?

Do you struggle with your weight? Are you an emotional eater? Do you ‘binge’ on food? Do you ever wish you could just take control of your eating?

If your answer is yes to any of the above then listening to this weeks podcast episode is a must!

Mindful eating is all about taking control of your eating habits and having a healthy relationship with food. I believe that having Diabetes, Type 1 or Type 2, can lead us to become fixated on food which can have negative effects on our Diabetes control and our health in general.

In this episode I explain the concept of Mindfulness and Mindful Eating, discuss my own personal struggles with food and I give you techniques that you can start using right now to take control of your eating and improve your relationship with food.

Mindful Eating and Diabetes

Missed anything in todays diabetic and healthy podcast? View the podcast transcript below to get the full show notes.

Speaker 1:
Life with diabetes has some highs and lows, but just like in a normal life, you can make choices which help to make your life easier, improve your health and wellbeing in the diabetic and healthy podcast. We show you how to do just that. We're here to help you put your diabetes worries behind so that you can start enjoying life with a sky high smile on your face. So let's meet our host for today's show. Is Charlotte.

Speaker 2:
Hello? [00:00:30] And welcome back to another episode of the diabetic and healthy podcast. I hope everyone is well. Um, we have had some really exciting stats this week and I've worked stats doesn't sound bad, exciting, but it's got me excited. Um, so the diabetic and healthy podcast is currently charting in various countries all over the world, which is amazing in itself. Um, but our highest, uh, chart [00:01:00] position at the moment is number five. Um, so we are number five in the nutrition podcast charts in India, which is just for me, mind blowing. So I don't know, um, who have you, uh, follow me on Facebook or like our Facebook page, but I did a little Facebook live the other day. Um, and I mentioned this because it's, it's a really weird one. When you're, you're recording, recording a podcast cause you're [00:01:30] Slack on your own. Like I am now I'm sat here on my own, um, talking to myself really, and it not until you see the numbers and you get, um, you know, you get feedback from people that you can really get excited and be like, Oh, people are actually listening to me.

Speaker 2:
So I just wanted to say a massive thank you. Um, uh, thank you to everybody who listens to everyone who has downloaded episodes, who has subscribed, who has shared episodes. Just thank you. Thank [00:02:00] you. Thank you so much. Absolutely means the world to me. Um, so I wanted to get that out there first. Okay. So this week's episode is all about, um, mindful eating and diabetes and kind of changing your relationship with food, um, and, and how it can be used to, um, to, to lose weight or, um, even help with disordered eating. So that's what I'm going to be talking about today. Um, before we get started, just [00:02:30] a quick, quick reminder about social media, please do check us out. We have a Facebook page, we have two Facebook groups, diabetic and healthy community, and also type one fit a diabetic and healthy is also on Instagram.

Speaker 2:
And of course, as a podcast, which you're listening to at the moment. Um, so if you haven't already hit subscribe, please do. And then you will never miss an episode. Okay. So mindful, first of all, [00:03:00] let's just talk about what mindful eating actually is. So it's based on mindfulness, which is a Buddhist concept. And if you aren't familiar with mindfulness, it's a form of meditation, uh, but can be used as kind of a, kind of a coping tool, I suppose, to help you to, uh, recognize and cope with stress and anxiety and, and affirmations. [00:03:30] So mindful eating is a way of using mindfulness to kind of bring your full attention to your food and not just when you're eating, but when you are responding to, um, to feelings of hunger or food cravings. So I should say I am by no means an expert in, uh, mindfulness.

Speaker 2:
Um, however, it is a technique that I've learnt to use to help with both stress and anxiety, [00:04:00] uh, but also to gain better control over my own eating. So I just thought it was something that was worth, worth sharing. Um, it's no secret and I have discussed it in a previous episodes that I have had issues with food and my relationship with food and my body. Um, and I've also spoken to lots of people, both type one and type two [00:04:30] who also really struggle with their, uh, their relationship with food. And actually in some cases, um, with the type two diabetics, that that could be a reason that they've become a type two diabetic because of this, um, this bad relationship with food. Um, so yeah, I mean, personally, I think that a lot of it stems from the fact that we have to think about food.

Speaker 2:
So being diabetic, [00:05:00] we have to think about food, um, in a similar way, I guess, to when people are on a weight loss diet, and they have to think about food because either they are well for one thing, they're probably hungry because they're in a calorie deficit. So they're thinking about food because they're hungry. Um, but also because they're probably having to count calories or weigh their food out or, or track their food in some way, but it can make you almost start to [00:05:30] obsess over food. I think. Um, and I feel like having diabetes is, is like being in that state permanently. So we don't have the option to not think about food because it plays probably the biggest role in our diabetes management. So the fact that we have to think about it can result in an unhealthy relationship with food. Um, similarly, especially at the point of diagnosis, you've likely been told [00:06:00] what kind of foods you need to avoid, uh, or at least limit your intake off.

Speaker 2:
So early on in my, um, let's call it, my it, my diabetes journey, let's call it. I can remember becoming obsessed with sugary foods. Um, and it was almost as if I was rebelling against my diagnosis. I don't know if anyone can relate to that. Um, but I, you know, I did manage [00:06:30] to control that eventually, luckily, um, in fact, I even had hypnotherapy to help with it. Um, but then I did experience something very similar when I did competitive bodybuilding. So again, I have spoken about this in previous episodes. Um, so I was on such a strict eating plan. Why had to plan and weigh out all of my food, um, for several months. And [00:07:00] then after I competed, I found myself in this like uncontrollable binge, because I had been depriving myself of all of these yummy foods that I wanted for the past, however many months.

Speaker 2:
So I'd heard of a term, um, mindful eating. And although I had heard of it, I wasn't really sure or what it was or what it involved. And then it was briefly [00:07:30] mentioned in my favorite book, which is, um, the book is called the Monk's guide to happiness. Um, and the book is all about mindfulness and it touches upon mindful eating. So I then kind of looked into the concept a bit more and realized about actually it's a really, really powerful skill to learn and could help with anyone, you know, anyone that's got issues with food or eating disorders or people who binge, um, [00:08:00] and especially people with diabetes and when it comes to mind voicing, I think that having diabetes actually gives us a bit of an advantage for change. So I say that because we already have to think about food and what we're eating, so we can just learn to do this in a, in a positive way, in a healthy way.

Speaker 2:
Um, I think that mindless eating has kind [00:08:30] of become the norm just, just due to due to modern life and due to our busy lifestyles. So I'm talking about people in general here, not just, um, diabetes specifically. So for example, people who work in busy offices, um, and will often not take a proper lunch break, but instead they'll just sit at their computer and kind of, you know, work away while they're eating or in the evenings, lots of people eat their dinner in front of a TV. [00:09:00] And the problem with these things is that it means you aren't actually paying attention to your food or how you feel while you're eating and having busy lifestyles also results in all of us eating really fast. So it kind of leaves to was wolfing down or dinner, um, and not really taking the time to, well for one thing, not taking the time to enjoy it.

Speaker 2:
Um, but also missing any kind of cues from our body it's telling us to, to, to slow down or, [00:09:30] um, telling us that we're actually already full. So it was very easy to overeat and eat, you know, pass we're point of being full because we're just, we're eating too fast and we're not paying attention to our bodies. So, um, my voiding can also help you to learn, to be able to distinguish between emotional hunger and physical hunger, and it can increase your awareness of food related triggers. Um, so all in all, [00:10:00] it's really, really useful technique to get to grips with, and particularly in type two diabetes. Um, but I think it could be a real, a real game changer for some people. Yeah. And it's a way to really appreciate and enjoy your food without overeating. Um, so that in itself can significantly help with weight management and weight loss.

Speaker 2:
So like I said, I am far from an expert. This is kind of just a, an introduction [00:10:30] and, and sharing my findings with it. Um, but yeah, it's something that I want to share and just make, make people aware of. So fundamentally mindful eating involves, um, eating without distractions, slowing down your eatings and not rushing your food. Uh, getting to recognize when you are actually hungry. Um, recognizing if it's, [00:11:00] uh, or if there's an emotion that's driving you to eat, um, appreciating and enjoying your food more and eating to maintain your health and wellbeing, which is a really important one. So it's really about changing the way you think and feel about food, which as you can imagine, can have a really positive impact and can really help with things. Like if, if you do experience anything like binge-eating or emotional eating or any other kind of unhealthy eating behaviors.

Speaker 2:
[00:11:30] So if it's does sound like something that could help you, um, I'd highly recommend looking at, uh, you know, there's like online courses or workshops, um, and there are some really great books available on mindful eating, but I fought, I would just kind of round up with some basic things that you can start doing right now, um, to, to improve your relationship with food. So [00:12:00] kind of, kind of like my, my top tips. Um, so turn off the TV, turn off the TV while you're eating, put your phone away and just eliminate as many distractions as you can while you're eating so that you can focus on what you're eating, um, eat slower, don't rush your food, okay. Enjoy your food. Uh, if you're at work, come away, step away from the desk, come away from your desk and find, [00:12:30] find somewhere peaceful that you can just sit and eat your lunch, um, listen to your body and learn when you awful.

Speaker 2:
Okay. So this is something that kind of takes a bit of practice, especially if you are used to have to kind of eating really fast. Um, but yeah, just, just start to kind of recognize when, when you feel full before you start eating, ask yourself why you're eating. And that sounds might sound a bit strange, but ask yourself if you're actually hungry or [00:13:00] is there another reason that you are reaching for food? Um, and the more, the more you practice these things, the more natural and easy they will become. So it's all about just gaining control over your eating habits and your relationship with food. So I really hate that I'll make sense. And I haven't just, just waffled on too much. Uh, I am a fresh and a waffler, um, but I hope it's something that maybe if you are struggling with food, hopefully it's, it's something that could [00:13:30] help you.

Speaker 2:
Um, and if any of you do start trying these techniques, I would absolutely love to know how you find it. And if it has helped you at all, that does bring us to be under this episode. Um, but thank you so, so much as always for listening. And if you enjoyed this episode, please do leave me a review or, or send me some feedback. So a reminder of my email address, charlotte@diabeticandhealthy.com, please feel free to contact [00:14:00] me, send me feedback or yeah. Any, anything you like diabetes related. Um, but yeah, please hit subscribe, leave a review. And, uh, until next time stay safe and stay healthy.

Speaker 1:
This episode has ended, but your journey towards a healthy and happy life continues head on over to diabetic and healthy.com and join the conversation with other diabetics and their families. All the information in this episode is not designed to replace [00:14:30] the advice from the health professional team. Looking after you and your diabetes before making any significant lifestyle changes, do consult them with your doctor.

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