Out of Sight, Out of Mind: Selective Stocking for Healthier Eating
BBQ and Pantry Woes
Summer bbqs, gatherings, outings and fun are in full swing. So can be a preoccupation with stocking frozen treats at home amongst other things. We also see dehydration get confused with hunger during this time of year. While many of you may be undoubtedly focusing on better eating habits during the summer months when swimsuit season is also in full gear, it can also be a time where you may be a little more inclined to be lax with what you eat and drink.
We don’t like to promote preoccupation with food and healthy eating habits either, and that can be tricky for many of us. We even find it difficult as coaches who help and advise our clients about better nourishment strategies. At what point are we too preoccupied (which can be unhealthy itself) versus gently nudging toward more nourishing intuitive nutrition if need be? Can’t that be a form of disordered eating after all?
One extremely simple strategy used by myself and clients with some great success when it comes to getting more nourishing and healthier option at home is just not stocking things we don’t want to have all the time. That is very tricky as many of us spend more time at home or perhaps are still working from home and have 24/7 pantry and fridge access. We also try and keep better substitutes for things we may have cravings for that are likely better options like our watermelon electrolyte popsicles.
Out of Sight, Out of Mind: Mastering the Art of Selective Stocking for Healthier Eating
Ice cream nor any particular food is bad, but some can be tougher to not overconsume for various reasons
If you are finding yourself staring into your fridge or pantry, trying to decide if you really need that pint of ice cream or that bag of chips, this may be for you. You're not alone. Many of us struggle with the temptation of having certain foods always within arm's reach, especially when working from home has turned our kitchens into 24/7 snack zones as mentioned. We haven’t always been able to consume excess calories constantly as a species and our biology hasn’t (and likely won’t )catch up to that in any healthy way. But what if we rethought the way we stock our kitchens?
The Selective Stocking Strategy
Let's consider a different approach as we have been using for some years now: How about only keeping foods in the house that you truly need, enjoy regularly, and would proudly serve to guests. About 20(?) years ago now we would have called this Berardi’s rule (John Berardi, nutrition specialist) but it is really an age old strategy. Just don’t have it available! If there’s something you wouldn’t want to eat daily, or find yourself wanting to leave behind after a BBQ at a friend’s place, it might not belong in your kitchen. Here’s why this can be a game-changer: It’s just not possible to have it unless you go out to get it…
Do You Really Need It in Your Fridge?
Take a moment to scan your fridge and pantry. Ask yourself: If I wouldn’t serve this to a guest, do I need it? This simple question can help you filter out the unnecessary items. You would be surpised with how easily this works. For example, if you have a pack of cookies that you wouldn't offer to a friend because you know they’re not the best quality or healthiest choice, why keep them for yourself AT HOME?
The Temptation Factor
Having tempting foods within easy reach can lead to mindless eating, especially during times of stress or boredom. During the pandemic, many of us transformed our pantries into makeshift offices, blurring the lines between work and snack time. This convenience can have unintended consequences, leading to overeating and derailing our health goals.
Learning to Have Treats on Occasion
The key here is also moderation, not deprivation. You don’t have to banish all treats from your life—just learn to enjoy them occasionally. This can be much easier when you need to go out or perhaps spend time making something with special ingredients. For instance, if you love ice cream, make it an outing. Go out for ice cream instead of keeping a gallon in your freezer. This way, you make the experience special and reduce the temptation to overindulge.
Personalized Approach
Of course, everyone is different. If you don’t struggle with having treats at home and can enjoy them in moderation, there’s no need to change a thing. Ironically, John Berardi who we mentioned tends to eat a small amount of ice cream most days. The key here is he eats an extremely nutrient dense array of foods and consumes what he needs or perhaps slightly more or less than some days. His nutrition is focused on getting as much nutritious satiating food as possible with a little ice cream on top.
Again, The goal is not to create an issue where there isn’t one. But if you find that having certain foods around leads to overeating, it might be time to try this technique.
Practical Tips for Selective Stocking
Audit Your Pantry: Regularly review the items in your kitchen. Remove anything that doesn’t align with your health goals or that you wouldn’t serve to guests. It can sneak in easily.
Make Treats an Event: Instead of keeping treats at home, go OUT for them. This can make them more special and help you enjoy them more mindfully. That is key versus mindless at home.
Stock Up on Healthy Staples: Fill your kitchen with foods you love and that support your health goals. Fresh fruits, vegetables, whole grains, and lean proteins are great staples. Even healthier subs like the watermelon electrolyte popsicles are excellent choices.
Mindful Shopping: Make a list before you shop and stick to it. Avoid impulse buys that can happen when shopping hungry or tempted.
Stay Hydrated: Sometimes we mistake thirst for hunger, especially right now. Keep a water bottle handy and drink plenty of water throughout the day.
Curated Kitchen
By being selective about what we keep in our kitchens, we can create an environment that supports our health goals. This doesn’t mean you can never enjoy your favorite treats (that’s a part of enjoying life!); it just means being mindful about when and how you indulge. So next time you’re at the store, think twice before putting that double pint in your cart. You might find that enjoying treats on occasion, rather than daily, helps you stay on track and feel better overall without feeling deprived. And remember, if you don't have an issue with restraint, there's no need to fix what isn't broken. But if you do, a little selective stocking might be just what you need.