Intuitive eating · Mindful Eating · Self-Care · Uncategorized · Weight loss · Yumm! This food is healing.

Prescription for chocolate


I’m not kidding. I can write you one, if there’s nowhere else to get it from. I filled mine to last me a lifetime, with daily intake of at least 1 ounce, and more upon need, once or twice a day. My personal preference is for dark chocolate, 70-80% cocoa, rich and smooth, silky and creamy, with strong aroma and velvety buttery texture. My mouth explodes when it slowly melts in it leaving the tangy feel. It’s almost sexual… 😉

I often see how people set their weight loss goals accompanied by strict diets, intense fitness regimens and take out all the fun things they used to have and do. The problem with it is that it is not sustainable. Ask yourself – will I be able to live like this for the rest of my life? If the answer is NO, the change will not stick, and so will the lost weight. As you go back to the lifestyle you are more comfortable and familiar with, the weight will eventually grow back on, supporting the lifestyle. This is not to say that there’s no way to lose the weight, it is simply to attest that what we’ve been trying to do to achieve weight loss (diet, elimination, excessive workouts, skipping meals and social gatherings, being hungry) isn’t working. What will work is gradual implementation of new routines:

  • adding healthy meals and snacks
  • finding ways to move your body in ways you enjoy
  • teaming up with like-minded people for support and motivations
  • cooking more at home and being mindful about your food choices at social gatherings
  • tracking what you eat in a food log/app
  • getting enough sleep
  • coping with stress in non-destructive ways

Please, please, please – DO NOT eliminate your favorite foods from your weight loss journey! You will only crave them more and might end up bingeing on them at some point, leaving you feeling out of control, guilty and as if something’s wrong with you (which is not true, by the way, it’s the diet’s fault, not yours – your diet has the ability to activate your reptilian brain that does not understand or respond well to deprivation). Here’s what to do instead:

  1. Make a list of the foods you like but consider them “unhealthy”
  2. Make a plan to eat at least one of these foods daily, in the minimum amount that will bring you satisfaction. Here’s an important moment – your “deprived dieted-down” brain will try to jump on the idea and make you have as much of it as possible – but you can quite it down by telling it that this food is not being eliminated, you can have it tomorrow, and the day after, and for the rest of your life! Therefore choose your portion moderately, and eat it as mindfully as you possibly can – paying attention to every sensation the food brings, savoring each morsel.
  3. If you track your foods – pre-track it. White it in your food log or log it in your app before you even had it. This will help you stay within your calorie limits and give you peace of mind that you will not be deprived of anything you like. The food log is helpful not just with calorie counting – I find it more important with providing me with mindfulness that comes with it. I am being made aware of the foods I eat, their nutrient and calorie density, the reasons I eat, how they make me feel. All these things are important in assessing my eating behaviors and what they are driven by – if other than hunger.

I have a few things on my list, chocolate being one of them. The picture above is of the desk cabinet at my office. 1 to 3 squares of this chocolate are often pre-tracked in my food log, daily. I also have unsweetened cocoa powder in there, when I feel like making myself some hot chocolate, usually with almond milk, some sugar or stevia, a pinch of salt and sprinkled with cinnamon. Mmm…

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