In the past 12 months, I have been introduced to the idea of picking one-word mantras, or themes, to focus my energy. This little hack has popped up in a few places. My colleague Kate, picked a one-word motto for the past two years, the podcast I am addicted to ‘Happier’ brought one-word themes up on several occasions as a strategy for happiness and even my favourite online yoga videos spruiked the benefits of picking an ‘intent’ to your yoga practice and to your day.
Mantra what?
Mantras are usually linked to religious and spiritual practice (you’re probably thinking of people sitting around saying ‘Ommmmmmmmmm’ for a very long time). But the word ‘mantra’ comes from Sanskrit and its literal translation is ‘instrument of thought’. So, a mantra can be something that helps us focus our thinking.
This is how the idea of one-word themes and mantras has been presented to me and I really love it. Often there are so many things going through my head; to-do, worries, projects, events, plans… I can easily feel overwhelmed. My friends and family can attest that this happened a lot this year. I find it so calming to pick one focus for the day, for the week or for the month. All the little things can come and go but I have clearly articulated a single focus, a single word, that I can come back to.
What’s that got to do with food?
It’s a pretty cool premise, particularly when applied to our food choices. There are so many messages about nutrition out there it can be dizzying. We’re not only told what to eat (or what not to eat) but how to eat it (or how not to eat it). Apparently, we should only drink water at certain times of the day or at particular temperatures. How confusing!
So picking a few simple words as a mantra can help you sift through the bull and feel comfortable with your food choices. Some of my favourites are:
Simple – Choosing simple, unprocessed foods and simple cooking methods.
Fresh – Opting for whole foods where possible. Choosing local produce and foods that are in season.
Balanced – Having a healthy choice at every meal or snack. Pairing something you enjoy with something healthy. Chocolate with whole fruit and nuts or having any meal with ½ plate of vegetables.
Whole – Picking the foods which have changed as little as possible from the farmer. Using all of the plant where possible – the whole apple instead of apple juice.
Homemade – Opting for the home prepared stir-fry instead of the take away. Ducking into the supermarket for simple ingredients rather than ducking into the fast food place. Making biscuits instead of buying them.
Mindful – Listening to my body and my desires. Is that craving coming from hunger or boredom? Do I want that treat now or is there something I would prefer later?
Planned – Sticking to foods that I have thought about ahead of time. Spending some of my time and energy making plans around food.
But isn’t it a bit airy fairy?
Yep! There is nothing concrete about focusing on one word for your food or your health. It seems vague and it can be very vague. But, it can also be very clarifying. Picking one theme can help to simplify an otherwise complicated goal.
In the past, I have written a lot about the benefits of making SMART (specific, measurable, achievable, realistic and time bound) goals and the importance of planning. That’s still true. Planning and preparation is the cornerstone of being able to eat healthy on a consistent basis.
Yet, it’s easy to feel over awed by the need to plan everything in detail, particularly when you are starting something new. You don’t know where to start. So, taking a step back and looking at the big picture can be helpful. What’s the point of it all? What’s the over all message? This theme can help you narrow the field and make the choice between 2 options easier. Which is the more fresh option? The more balanced option?
Most of all, picking a food mantra can help you to feel more confident with your food choices. Rather than stressing over all the minutia of nutrition, you can choose your foods based on your own, overarching goal, and feel confident that you are heading in the right direction.
Keeping it positive!
The best thing about using a food mantra is that it’s positive. So many of the messages around food are about quitting ‘this’ or cutting out ‘that’. Eating healthy then becomes an all or nothing. You are either ‘being good’ or ‘being bad’. Poppycock!! Nutrition isn’t black and white.
Choosing a focus with foods helps us look for the positive in whatever we are eating instead of dwelling on all the bad. A dinner of meat and 3 veg can be simple and balanced. Eating out can be an opportunity to eat mindfully. Staying in and cooking can be all about homemade and whole.
Pick a food mantra that helps you feel good about food and about yourself!
