Guest Feature: We are what we eat

By Bethany Mills

We’ve all heard that adage, “You are what you eat.”

As trite as that may sound, it is true. The healthier the choices we make in terms of what we eat, the better we’ll feel. The poorer the choices we make, the worse we’ll feel.

Have you heard it said that diets don’t work? If you haven’t, consider yourself informed. Diets don’t work. Trying to completely avoid “bad” foods is a struggle with the will, one that many so easily lose. It’s like telling yourself not to think about purple monkeys. What are you thinking about right now? Purple monkeys.

Let’s think ahead to Thanksgiving. Let’s say you’re a college student who has added a few extra pounds since school started because you were eating late at night, cramming for your Greek mid-term. Pizza at midnight has not been good to you. So, you tell yourself that when you go home you are not going to eat Grandma’s pecan pie or Aunt Judy’s pumpkin role. You eat your meal and walk right past the dessert table. Then, everyone sits down around you and they have all those yummy desserts that are calling out your name. You try to drown out their voices, but they are tempting you — no matter how hard you try to avoid them. You break down and eat two pieces of both and feel terrible afterward.

Sound familiar? Let me suggest a new approach. EAT THE PIE!

I’m serious! Instead of restricting yourself in high pressure situations, eat smaller portions, double up on the good stuff, and eat a small piece of pie. Instead of loading up on the sweet potato casserole that is covered with marshmallows, brown sugar, and cinnamon, take a small scoop and then add a little extra turkey or salad. Take smaller spoonfuls and then treat yourself to a small piece of your favorite dessert in the end.

Let’s rewind to present day. You’re in line in the cafeteria or at a buffet and trying to make good choices. Don’t bypass the salad bar. Make a salad with the fresh vegetables that are offered (spinach, broccoli, cauliflower, etc;) and choose a low-fat dressing (Italian is a great choice) or put the dressing on the side. Then grab some water, milk, or juice and GO SIT DOWN.

Plan time to enjoy your food and not rush. Give your stomach a chance to send signals to the brain letting you know when you’re full. After you eat your salad, ask yourself if you’re still hungry. If the answer is yes, go back and make another healthy choice.

Remember portion sizes. If you want a chicken patty sandwich, get a chicken patty sandwich, but bypass the fries, mayo and cheese. I know, for some of you this doesn’t sound like it will taste good, but hang with me. Add some barbeque sauce if you want to and enjoy. You’ve cut the calories and fat by not adding the mayo and cheese.

If pizza sounds good, get one slice (not multiple slices) and get the one loaded with veggies instead of the one loaded with sausage and ham. Even if you were in a place that was limited on healthy choices (which, by the way, is not true of our CAMPUS dining services even though we’d like to complain and blame them for our poor choices), there is still SOMETHING you can order or modify to make a better choice.

When we make poor choices in what we eat, we’re not giving our body the correct fuel. It’s like trying to put unleaded fuel in a diesel engine. It will break down and eventually not perform. Take energy drinks — you have a burst of energy due to the high amounts of caffeine and calories, but when that high burns off, you crash and feel worse than before.

If I skip meals, I’m not putting enough fuel in my body to run at top performance. If I put in more calories than I burn off, I’m adding weight to my frame, which drags me down and slows down my performance.

Here’s something interesting that happens when we make positive, educated choices in what we eat. Our brain releases endorphins, chemicals that make you feel good. These chemicals are also released when you exercise and give a natural, healthy “high” for doing something good for yourself.

Aside from all the vitamins, nutrients, and antioxidants you’re putting into your body, your brain floods itself with these “feel-good” chemicals. Not only are you healthier, but you also feel healthier, making the adage, “You are what you eat” even more true!

Bethany Mills Psy.D. is Olivet’s director of counseling services. Dr. Mills is a self-proclaimed non-athlete but competed in (and finished) two sprint triathlons this past year.

Editor’s Note: If you are an ONU student struggling with making good choices about what you eat, when you eat, or how you eat, we’ll be starting another Mindful Eating 101 seminar series next semester. It will help you navigate eating while being in college. You can also pick up the book by the same name (by Dr. Susan Albers) and read some helpful tips there!