Not-So-Sweet Self Sabotage

We’re human and self-sabotage is something rooted in many of us. Think about how many goals you may have had in life. Most of us reach goals, but there are a few we leave behind. We abandon. Why is this? When it comes to food and weight loss, or simply eating healthier or going sugar-free, the reasons behind this are usually obstacles we can overcome. So, what happens? Well, like the thinking that comes with any addiction, we self-sabotage. Trust me, I know the feeling…

Addiction, in many ways, is a form of self-sabotage. No matter what you’re addicted to, addicts revert back to a psychological pattern of self-sabotage. If you’re using cigarettes, booze or even sugar, it is hard to go “cold turkey” without encouragement and support. When self-sabotage begins to manifest in the form of negative self-talk or making deals with ourselves, it’s important to intervene against this familiar train of thought and then work to derail into self-sabotaging actions. Sounds easy? No, not at first, but it is a process that requires awareness, acceptance and action.

When it comes to food, especially sugar, the self-defeating talk is easy to give into because we often don’t consider food or sugar as a real addiction – even when it is harming our health the same way chemical addiction does. If you redefine what addiction and success will look like, you can start to offset any type of self-sabotage. Remember the 3 As: awareness, acceptance and action.

We often reach for the same evening snacks at the same time while sitting in the same place. The neural pathways that have been created around these habits make them automatic and very comfortable. Our brains learn is by creating neural pathways between neurons that repeatedly fire together. This means that when you do something over and over again, like brushing your teeth, an actual physical neural pathway is formed in your brain around that action and it becomes automatic. Now, consider this scenario and how you eat and how active (or non-active) you are. Your brain is actually programmed for your current lifestyle. Self-sabotage is not only a way of thinking with food or any addiction, it is created by a pathway between neurons in the brain!

Changing behaviors is uncomfortable – sometimes even causing actual withdrawal pains. Know that all will be OK and then celebrate your resistance against temptation – and your challenge to rewrite how your neural pathways are reforming! When you find yourself pulled towards old behaviors that do not serve you, it is important to stop and remember that the discomfort of hanging in there and sticking with new behaviors is temporary and that your neurons will eventually keep up as long as you keep with the change in behavior. Go back to the “3 As”: awareness, acceptance and action.

Remember, self-sabotage is making deals within ourselves to not reach a goal. If you’re up at 3 am and the pathways kick-in to grab a normal pint of ice cream from the fridge, start correcting the behavior by acknowledging. Start using positive self-talk! Be prepared for this behavior by tossing out the ice cream so it is not available and by having fresh cut up fruits or prepared in advanced healthy snacks available. Start making an effort to change your behavior. And, should you slip up and grab that first scoop of ice cream, don’t allow your brain to say “Well, you already ate one bite so there is no harm in having another.” If you slip up, you can move on from it. You don’t have to give in to the addiction… you’ve got the 3As to lead you into recovery!

Speaking of healthy late night snacks, here is a recipe you can prepare today to have handy when cravings for sugar and processed foods kick-in:

Healthy Coconut Oat Bars

3 Tbsp. chia seeds

6 Tbsp. fresh orange juice – nothing from a box or a can

1.5 cups regular oats (preferably gluten-free, ground into a flour in food processor)

1/2 cup regular oats(preferably gluten-free, not ground)

1 tsp. baking powder

1/2 tsp. himalayan salt

1.5 cups unsweetened shredded coconut + additional for sprinkling

2 Tbsp. lemon zest

1/2 cup unsweetened applesauce

1/3 cup coconut nectar or local raw honey

4 Tbssp. coconut oil, melted

1/4 cup pistachios or almonds

• Preheat the oven to 350F. Line an 8 inch square pan with parchment paper.
• In a small bowl, mix together the chia seeds and orange juice. Set aside to gel up while you prepare the rest of the ingredients. Take your 1.5 cup of oats and process them in food processor until a flour forms.
• In a medium bowl, mix together the oat flour (regular oats processed into a flour), baking powder, 1/2 cup regular oats, salt, lemon zest, pistachios, and shredded coconut.
• In another small bowl, whisk together the melted coconut oil, applesauce, and coconut nectar. Mix in the gelled up chia seed mixture until combined.
• Add wet to dry and stir well until blended. It will take a while to mix it thoroughly. Scoop the mixture into the prepared pan and spread out smoothly with a spatula. Sprinkle additional coconut on top before baking.
• Bake for about 20 minutes at 350F until golden. Place onto a cooling rack for about 30 minutes. Cut into 16 squares. You can freeze these for up to two weeks.