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So it’s that time of year again… you know, the weeks where you feel guilty and overweight after we’ve gorged ourselves on all the baked goods, sweet treats, and large pork and poultry dishes that we ate during the holidays… and throughout the rest of the year.

In the Black community we tend to eat foods that are higher in fat, salt, and sugar which we affectionately refer to as “soul food” without taking into account the origins and reasons why this food came to nourish our soul or how we developed these habits that are currently killing us and literally driving us insane. Eating and living healthy is very important to me, so I decided to provide some information to help put our food habits in perspective as well as some tips to help you make better choices.

So where does this food come from? Many of us are aware that our enslaved ancestors were not allowed to eat the food that was eaten in the home. Instead they were given the leftovers and scraps and would make the best of a bad situation. It’s not that they wanted to eat the feet, and intestines of pigs, or the necks of chickens, that was the food that was passed off to them. So knowing this information, I have gotten to a point where I refuse to eat “scraps” when I have access to the food my ancestors actually wanted and deserved to eat.

Why so much salt in the food? Well, prior to modern day refrigeration, salt was used as a preservative. Not the table salt we currently use (table salt contains iodine), but pickling salt and kosher salt. Salt in combination with the pickling method was used to preserve meets during rough winters when food would be hard to come by. Why do I bring this up? Because there is currently no legitimate reason to eat anything pickled or douse your food with salt. As a result, these foods are doing a lot of damage to your body without any benefit.

Why do you pile so much food on your plate? This is another habit passed down from our ancestors. After a week of long hard labor, walking miles back and forth to see neighbors or go to town, or living an overall active lifestyle that did not involve TV, cars, or any other form of laziness many people (of all races) would gather once a week for a huge meal and since meat and other foods were hard to come by, they would eat as much as they could for energy as well as enjoyment. The problem is that we continue to overeat, not once a week, but 2-3 times a day and have primarily sedentary lifestyles – think about it, nowadays we are begging people to move around for at least 30 minutes a day. If you had to walk all the places you currently go, would your weight or health be an issue? Neither would mine.

So how does any of this connect to mental health? Because poor nutrition contributes to depression. According to Nancy Schimelpfening, a variety of vitamin and mineral deficiencies are known to cause symptoms of depression. Researchers have also found that diets either low in omega-3 fatty acids or with an imbalanced ratio of omega-6 to omega-3 are associated with increased rates of depression. Also, diets high in sugar have been associated with depression. In addition, according to BBC News, research conducted at theUniversityLondonCollege in 2009 indicates that people with depression who consume a healthy diet based on unprocessed foods are less likely to suffer relapse than those who do not. To reap most benefits, consume a variety of fresh, healthy foods regularly.

It’s important to be very aware of your mental health because depression, boredom, sadness, and even happiness can lead to emotional eating which begins a cycle of eating to create or avoid feelings rather than eating for nourishment and living. So how do you know if you are eating based on your emotions?

1. Emotional hunger comes on suddenly; physical hunger occurs gradually.

2. When you are eating to fill a void that isn’t related to an empty stomach, you crave a specific food, such as pizza or ice cream, and only that food will meet your need. When you eat because you are actually hungry, you’re open to options.

3. Emotional hunger feels like it needs to be satisfied instantly with the food you crave; physical hunger can wait.

4. Even when you are full, if you’re eating to satisfy an emotional need, you’re more likely to keep eating. When you’re eating because you’re hungry, you’re more likely to stop when you’re full.

5. Emotional eating can leave behind feelings of guilt; eating when you are physically hungry does not.

While we all appreciate a good meal, I think it’s important for us to consider how our physical health also impacts our mental health and actively work towards a balanced lifestyle that can benefit our mind, body, and soul.

How can you eat healthier?

1. As often as possible eat organic food. You know, food free of pesticides, synthetic fertilizers, sewage sludge, genetically modified organisms, or ionizing radiation and animal products like meat, poultry, eggs, and dairy products that do not contain antibiotics or growth hormones… like your grandmother used to eat.
2. Make better food choices:
   1. Say No to junk like: French Fries (my weakness!!), Cakes, Cookies, Pies, Ice Cream, Pepperoni Pizza, Soda (Coke, Sprite, Mountain Dew, etc.), Canned Fruit in Sugar Syrup, Doughnuts or sweet pastries
   2. Say Yes to healthier alternatives like: Sweet Potato Fries, Jello, Pudding, Popsicles, Sorbet, Thin Crust Veggie Pizza, Water with lemon or lime, Low fat Banana Nut/ Zucchini Bread, Fresh Fruit or Unsweetened Canned or Frozen Fruit, Cinnamon Raisin Toast or Wheat bagel w/Strawberry Cream Cheese, Graham Crackers, Hot Cocoa w/non-fat milk

The important thing to remember with all of this is that you have to want to eat better. If you tell yourself you “can’t” have something then you’ll want it and feel like you’re being deprived. Then when you finally have it, you’ll go overboard. However, if you tell yourself you don’t want it (and if you read the ingredients you probably won’t) then you walk away from it without thinking about it anymore. Yes, healthier food is more expensive, but aren’t you worth a few extra dollars? At the end of the day, when you eat healthier, you feel better, you look better, and your self-esteem and confidence increases.

Make healthy choices, not to be skinny, but to feel good – mind, body, and soul. You’re worth it!

Books to consider: ‘Skinny Bitch’ by Rory Freedman and Kim Barnounin; ‘The Hood Health Handbook: A Practical Guide to Health and Wellness in the Urban Community’ by Dick Gregory

 

By: Sandra Miles

Follow Sandra Miles on Twitter @TheSandraMiles