A low-cal Mediterranean diet and consistent exercise could lower your risk for type 2 diabetes, experts say. Here’s why.
I was talking with a client recently about various evidence-based eating patterns that we know support health. The Mediterranean pattern of eating is one of those patterns of eating.
As soon as I brought up the Mediterranean pattern of eating I could tell the client pretty much shut down. He said a friend’s doctor had told him he had to follow it and he was not happy about it.Research has repeatedly shown that the Mediterranean diet is highly effective in preventing heart disease, lowering the risk of type 2 diabetes, and preventing cognitive decline and certain types of cancer.
Besides all the health benefits, when I think of the Mediterranean eating pattern, I think of all the delicious foods included, such as fruits, vegetables, fresh seafood, whole grains, beans, peas, nuts, herbs and spices. So many fresh tasty flavors are possible with this way of eating.
Instead of considering all the possibilities and delicious flavors, we often automatically enter diet mode when thinking about changing our eating habits. We think we have to cut out all our favorite foods and go hungry. Eating to improve our health is often framed as a long list of foods we should avoid. That mentality is a sure fire way to make temporary instead of sustainable change.
Psychological reactance
I often hear clients frame improving eating habits and eating in ways that support health as a “have to” or “should.” Sometimes these have tos or shoulds are internal, and sometimes they might come from a medical professional, a relative, or a spouse.
The thing about it is we as humans don’t really like to have to do something. We like autonomy and choice in the decisions that we make and when that is taken away, it doesn’t sit well.
I know this is true in the work that I do. While being told what to eat feels good temporarily, it rarely lasts long and ultimately we tire of following strict plans. This resistance to being told what to do regarding our health is a brain response called “psychological reactance.”
According to The Cleveland Clinic, psychological reactance is “your brain’s reaction when you feel a threat to your freedom or think your choices are being limited. This response can make you feel annoyed, panicked or angry when rules or guidelines are put in place. It can lead you to do the exact opposite of what you’re being told or asked to do, even when safety is involved.”
It is human to want autonomy. We value the ability to make our own choices, especially concerning our bodies and lifestyle. When that is taken away – as with a strict diet or meal plan or any other prescribed way of eating, we can feel controlled, leading to rebellion or defiance even when we know the advice is beneficial.
Hasselback salmon is a delicious way to include more healthy fats.
Reframing have tos and shoulds into get tos
Reframing our choices with food and movement and other health behaviors from a should to a get to can be a powerful mental shift that can transform our decisions from feeling like a chore into a form of self-care, self-respect, and privilege.
This mindset shift, to me, is a way of recognizing that a body capable of moving and enjoying nutritious food is a blessing. This can help us shift the focus from punishment and restriction to empowerment and nourishment.
As a non-diet dietitian I believe that eating can be joyful and satisfying AND that the food we choose can make a difference in how we feel physically and mentally and in our overall health. Our mindset matters and reframing our choices as get tos instead of have tos can be a really impactful shift.
How to make the shift to ‘Get To’
When I consider feeding myself or my family, for the most part, I want to give us all food that makes us feel good in our bodies and gives us energy to do life.
I say “for the most part” because not all my eating is intentional and nutritious. Sometimes I have to make do with what I have and sometimes I eat purely for satisfaction, pleasure, and joy. That is normal eating.
These are some of the philosophies that can be helpful in making this shift to “get to” with eating and movement.
Nourishment, Not Restriction: Focus on adding nutrient-dense foods (protein, fiber, fruits, veggies) to support your body’s energy and strength, rather than focusing on restrictive “shoulds” that have been put on you by others or by diet culture.
Respectful Choices: View eating enough and in a balanced and nourishing way as an act of self-respect, a way to value your body and provide it with what it needs to thrive.
Mindful Balance: Practice flexibility, not perfection. Allow for enjoyment without guilt, focusing on consistent, nourishing choices rather than all-or-nothing “should” based eating. (Start by taking note of how often you say or think the word should around eating.)
Find Joyful Movement: Engage in activities that feel like play rather than work. Maybe that’s dancing, playing with kids, walking in nature with a friend or partner or right by yourself. Or one of my personal favorites, playing a game like pickleball or tennis. Get curious about what types of movement bring you joy.
Swap the Language: Reframe “shoulds” and “have tos” by consciously swapping the language you use to more empowering, choice-based phrases like “I get to” “I choose to” “I could.” (e.g. I “get to” move my body instead of I “should” go to the gym OR instead of I “have to” eat healthier, I “choose to” eat foods that give me energy and make me feel good in my body.
The many benefits of this ‘Get To’ mindset shift
When movement and feeding ourselves feels like a choice and a treat rather than a punishment and restriction, it becomes easier to stay consistent. Having autonomy over our choices can help reduce stress and anxiety, turning self-care into a personally fulfilling and enriching experience instead of a miserable chore.
My favorite part about shifting to a “get to” mindset is the shift from trying to fix an “imperfect” body to nurturing a worthy, capable, one-of-a-kind one.
Anna Jones, MS, RD, LD, can be reached at annajonesrd.com.
This article originally appeared on Tallahassee Democrat: Reframing ‘have to’ opens mind to eating what makes our bodies strong
Dining and Cooking