Earlier in January I shared a few tips to live more consciously so that you can connect more to yourself, others, your own habits and ways of living. My hope is that using those tips will allow you to live in service of how you want to feel. Or, at least I hope so. This week I want to introduce connections between habits and our energy because how we treat our body and what we put in our body counts. Remember, you’re a luxury car and you deserve only the best food and fuel.

Let’s take a look at some patterns that can often be overlooked and seen as cravings or needs, but they’re really sneaky habits that we might have just “gotten used to” because we’re not in tune with the needs of our mind or body.

It’s Monday. It’s 3pm and the caffeine and sugar cravings strike. You need your fix. You reach for the coffee and cookie, no harm, no judgement, and for an hour you’re sated. Then the crash happens again …

It’s Tuesday. It’s 3pm and the caffeine and sugar cravings strike. You need your fix. You reach for the coffee and cookie, no harm, no judgement, and for an hour you’re sated. Then the crash happens again …

It’s Wednesday. It’s 3pm and the caffeine and sugar cravings strike. You need your fix. You reach for the coffee and cookie, no harm, no judgement, and for an hour you’re sated. Then the crash happens again …

Repeating the same actions over and over again and getting the same results means there’s a habit and maybe, just maybe something else is going on in this 3pm window of time, and it’s time to confront it. Beyond the 3pm slump, the below tips can help you in any instance of confronting a craving and creating more balance in your mind and body.

We’re striving for more mindful responses and eating overall, not perfection or never tasting the sweet, supple softness of your favorite chocolate chip cookie ever again. That’s not a life. Something invaluable that I have learned to do is crowd out, which means I never eliminate anything from my wondrous world of food and drink, I simply add in more water, fresh fruit and vegetables. It works like magic because I have naturally crowded out more processed foods and now think twice about eating when I am not physically hungry. The best part is now, when I have the foods I love and that sweet, supple cookie - hankering comes roamin’ around, I enjoy it even more because I actually want it. Food starts tasting better and it tastes different when we develop a more conscious and intentional relationship with it.

4 Ways to Develop a More Conscious Relationship with Yourself, Food + Hunger

Hydrate: Coffee is delicious, I drink it and I love it. I am never going to give it up. But before you go for another cup of coffee, think about the last time you had a glass of water. Coffee can cause a bit of dehydration and when we’re dehydrated we may think we’re hungry but we’re not. Bummer. Or bonus. Depends on how you frame it. Take a sip of water and then assess your needs. Porper hydration is not only a fantastic hunger checkpoint but a sure fire way to help sweet cravings if you have a lot of them. Drink up. Herbal tea counts too. Bonus, your brain and skin will thank you.

Tina Tip: Upon rising, the first thing I do is drink a glass of water. Then I keep a pitcher of water/mason jar at my desk along with a glass so refilling and hydrating is an auto-pilot habit. I flavor my water with anything from orange slices to lemons, limes and cucumbers. Tasty and super for supple skin.

Check in with Yourself: How long has it been since you’ve eaten? Do you tend to eat your meals hours and hours apart? Do you get hangry? I am a hangry monster, admittedly. My mood changes and I become a different human being when I go too long between eating meals. If you’re fueling yourself when you’re hungry instead of waiting until you’re ravenous, that’s also going to help you understand your hunger cues and what you need. Breakfast at 7am and lunch at 2pm? Are you running on empty? Or are you constantly snacking on food that doesn’t provide real fuel? Your body needs natural fuel (good chocolate counts!) in order to maintain energy and to avoid hangry-ness ... I made a word.

Tina Tip: Think about the last time you ate. How did you eat? Where did you eat? What did you eat? If it’s helpful, write it down and see where there may be large time spans without eating or you may notice a total imbalance in your food intake (all carbs and no protein or fat? haven’t had a vegetable in two days?). Checking in with yourself will allow you to simply notice what you’re doing. It’s kinda sorta the best trick to recognize a habit or pattern. Can’t avoid what’s on paper!

Reach for Real Food: When you can, reach for whole foods. The better quality the food you put in your body, the more vibrant you will feel. It’s a simple fact. Fruits, root vegetables natural sweets and greens can be a game changer in sustaining energy levels. Eat a rainbow, feel like a rainbow. I mean, please don’t force it, but strive for balance and being a bit more mindful. More of these foods will also lead to less bodily inflammation, promote better sleep and keep cravings at bay. It’s really a win win for energy and overall well being.

Tina Tip: I eat for pleasure because I’m a food lover, but I also eat for balance. Over the years I’ve learned to notice hunger vs habit vs emotion vs eating intuitively. It’s taken 22 years and has been a continual process of holding myself accountable. But, at the end of the day, even after a forage in the fridge when I’m not hungry and I’m eating an emotion, I remember how I want to feel. At home I keep a fruit bowl on my countertop that’s filled with apples, oranges, seasonal fruit, sweet potatoes and avocados. This has become a habit. Just havin’ a fruit bowl full o natural goodies and color. My favorite instant lunch is cooking a sweet potato in the microwave and mashing an avocado on top. Sometimes I’ll top it with a fried egg or yogurt and a pinch of salt. Adding the egg or yogurt is a protein win. I know stay fuller longer when I opt to add protein and I’m in the mood (intuitive eating comes into play). I always have a bag or box of pre-washed lettuce/spinach in the refrigerator along with some carrots too. I keep real food readily available so it’s my go to. Are there days where I want none of this? Absolutely. And I’ll have pizza, order sushi or have a croissant and tea. Listen to your mind and body, make friends. Reaching for more real foods doesn’t mean not eating the things you love, it just means balance.

Get Powered By Protein + Healthy Fats: Protein stabilizes blood sugar and fat keeps us fuller longer. Think about centering your meals around protein, veggies, fat and a complex starch like a sweet potato, quinoa or legumes . If you’re hungry between meals go for a handful of nuts and pair it with a small piece of cheese or a natural yogurt with fruit. Add beans to your salad. Eggs for breakfast with toast and avocado; double down on the chicken sausage if you like. It doesn’t take much protein to curb hunger when you’re not waiting too long to check in and eat.

Tina Tip: I’m the queen of hard boiled eggs. Yes, I am that person who takes them on airplanes and I don’t care. I’m also like a squirrel and I’m always packin’ nuts. In my purse, in my desk drawer, in my hand while I’m teaching. I also have a nut butter selection in my cabinets because I am drizzlin’ that on yogurt, a banana, or taking it in on a spoon if I am between classes. I love to keep a rotisserie chicken in the fridge to shred over lettuce or snack on. Secure some good quality string cheese and hummus as well. You’ll thank me later.

The bottom line: if all of the above bits are overwhelming to think about, try mastering one - like simply making it habit to drink some more water each day and eat a piece of fruit. Change takes time and it’s a beautiful thing that it does. Anything worth having is worth working for.