Monthly Archives: July 2015

What to do When you Hate Beets?

Fresh Beets
I don’t like beets.  When we hear this from children, we encourage them to try again, hoping they might like them once they get older.  Curiously though, once we become adults, encouragement to try disliked foods ceases and we develop the belief that our food preferences are fixed.  We might even justify this belief by claiming a genetic predisposition to dislike certain flavors or foods.  I don’t like beets, and at this point, I never will.  However, even a genetic predisposition to a certain trait does not necessarily equate to predetermination of behavior.  Our mental beliefs play a substantial role in our preferences for food.  And the good news is, our mental beliefs change.
As living beings, we are constantly changing.  At the conscious level, new experiences shape our ideas.  And at the unconscious level, all of our cells are reproducing and dying, our atomic energy arises, then passes away instantaneously.   We are literally changing both at an emotional level and physical level in every moment.  Consequently, we are not the same person we were yesterday, or last year, so how can we expect that our food preferences also do not change?
I certainly did not grow up eating fruits and vegetables.  Nor did I have parents who ate them. Typical childhood meals consisted of frozen pizza, Ramen noodles, and macaroni & cheese until I was 24 years old.  I doubt I even heard the word nutrition until my early 20’s, although I had certainly heard the word “diet” and been on several of them by that time.  All of that changed when I moved to Burma.  I was astonished by what real, fresh food looked like on the table in front of me when sharing meals with Burmese friends.  Needless to say, the dearth of fast food restaurants and Western packaged food meant that I had to learn how to eat vegetables.  Funny thing is, I now wonder why nobody ever told me how delicious they are!
It is well documented that it can take children 15-20 exposures to develop a taste for a new food. Trust, independence-seeking behaviors, and taste bud development all play a role.  However, more fundamentally, at each exposure we are an entirely new person, and this doesn’t stop when one reaches adulthood.  Therefore, even as adults, we can learn to like previously disliked foods if we keep these two facts in mind.  We can choose just one or two vegetables for our “let me learn to like this” bucket list, and make a strong determination to try them in various forms over the next few months or even years.
Practicing mindful eating can help enhance our expectation of liking a food (2). Prepare smaller quantities and taste the food slowly.  Notice the flavor and texture without labeling it as good or bad.  Be aware of how you feel about the flavor or texture, without judging the feeling.  Just notice.  If you still don’t like the food, accept the reality of that moment with kindness, and be determined to try again another day-knowing the person who tries this food again in the future will be new and different.
I now like beets.  It happened recently with a roasted beet and brie salad, and then again with a beet and coconut curry over rice.  With a strong determination to taste them, without consideration of past preferences, after 2 years of trying, at the age of 32, I finally like beets.
1. Ellyn Satter’s Secrets of Feeding a Healthy Family: How to Eat, How to Raise Good Eaters, How to Cook, Kelcy Press, 2008.
2. Hong, P. Y., Lishner, D. A., Han, K. H., & Huss, E. A. (2011). The positive impact of mindful eating on expectations of food liking. Mindfulness, 2(2), 103-113.

The Multiple Dimensions of Food

I recently had the opportunity to attend the National Wellness Conference 40th Anniversary Legacy & Vision Dinner, during which several pioneers of the Wellness movement discussed their involvement in shaping the dialogue and structures inherited by younger generations.  One particularly grounding message for me was a reminder by John Travis, MD, MPH, that above all, the currency of wellness is connection.  We understand that what we eat is important for maintaining our physical wellness, and foodies have long advocated that being connected to our food helps us make healthy food choices.  However, as many of us intuitively know, food is about more than just healthy or unhealthy choices.  Food is a medium through which we connect to multiple dimensions of wellness.
Social connection is crucial to our well-being.  Quality social connections can reduce mortality by 50% (1) and observations from Blue Zones indicate that social connection contributes to the long, healthy lives enjoyed by the centenarians living in these communities (2).  However, many Americans have developed the habit of eating alone- at our workstations, in restaurants, and in our cars.  Food is a natural facilitator of social bonding.  Everyone eats, and everyone can talk about food.  While food is not the only way to facilitate social bonds, sharing cake at a friend’s wedding, enjoying a tomato salad with colleagues, or tasting mango-chicken curry on a family night out builds shared experiences and enhances opportunity for meaningful social connection.

Our intellectual well-being, the degree of engagement in creative and stimulating activities to expand ones knowledge and share this knowledge with others, is an essential element in our lifelong journey toward wellness (3).  Intellectual wellness can positively impact resiliency in the face of mental health difficulties and the ability to cope with stressful situations (4).  The connection with food, by gardening, photography, cooking, and even genetic engineering, is a way through which to exercise our intellectual and creative nature.

Food and eating behaviors also serve as symbols through which individuals connect with their faith and spirituality.  Special foods are prepared to celebrate important religious events and donated as a way to show respect and selflessness.  Avoidance of certain foods and fasting are a means of obtaining spiritual purification and heightened awareness.  Even though more people are transitioning away from organized religion, food is often still a symbol of values and morality in their lives.  Avoiding harm to animals through a vegan diet or eating organic vegetables may enhance spiritual connections and a sense of oneness with the world.

Emotional wellness can be promoted through a balanced and positive approach to food.  Emotions and food influence each other bi-directionally in ways that can both support or diminish our emotional wellbeing.  Stress may cause us to reach for comfort foods, while the over consumption of unhealthy foods may be a risk factor for depression and low energy (6). Excessive worry about health is associated with a decline in quality of life as inner guilt and self-hate are not the seeds of self-care and wellness as (5).  A connection with food, absent of guilt and worry, can improve our emotional well-being.  We feel rewarded when we cook a delicious meal, or believe we improved our community by purchasing local foods.

More than 15 million people depend on food production, manufacturing or service in the United States (7).  Chefs, nutritionists, plant breeders, farmers and truck drivers connect with food through the pursuit of a meaningful livelihood.  However, many of the employment opportunities available in the food and agricultural industry still place workers in unhealthy and stressful situations that are not conducive to occupational or overall wellness. Unmanageable work-family interfaces increase the likelihood of choosing unwanted foods and eating behaviors as a coping mechanism (8). The rise in worksite wellness programs can help more individuals positively manage the work-family interface, enabling food choices they find acceptable, increasing job satisfaction and occupational wellness.

Given that food influences so many aspects of our well-being, let’s ensure, as wellness champions, that our advice and wellness programming consider the full spectrum of the human experience with food. Our promotion of healthy diets need not detract from overall wellness, but rather it should enhance balance and connection with food in all of its dimensions of wellness to support people in realizing their full potential for health and happiness.

References:

1. Holt-Lunstad J, Smith TB, Layton JB (2010) Social Relationships and Mortality Risk: A Meta-analytic Review. PLoS Med 7(7): e1000316.
2. Buettner, D. (2012).The Blue Zones: 9 Lessons for Living Longer from the People Who’ve Lived the Longest. National Geographic Books.
3. Roscoe, L. J. (2009). Wellness: A review of theory and measurement for counselors.Journal of Counseling & Development, 87(2), 216-226. http://www.stuaff.niu.edu/stuaff/grad_resources/pdfs/Wellness%20Article_Counseling.pdf
4. Hammond*, C. (2004). Impacts of lifelong learning upon emotional resilience, psychological and mental health: fieldwork evidence. Oxford Review of Education, 30(4), 551-568.
5. Sanhueza, C., Ryan, L., & Foxcroft, D. R. (2013). Diet and the risk of unipolar depression in adults: systematic review of cohort studies. Journal of Human Nutrition and Dietetics, 26(1), 56-70.
6. Rief, W., Glaesmer, H., Baehr, V., Broadbent, E., Brähler, E., & Petrie, K. J. (2012). The relationship of modern health worries to depression, symptom reporting and quality of life in a general population survey. Journal of psychosomatic research, 72(4), 318-320.
7. http://ers.usda.gov/data-products/ag-and-food-statistics-charting-the-essentials/ag-and-food-sectors-and-the-economy.aspx
8. Allen, T. D., & Armstrong, J. (2006). Further examination of the link between work-family conflict and physical health the role of health-related behaviors.American Behavioral Scientist,49(9), 1204-1221.