How To Build A Healthy Relationship with Food | 10 Ways That Will Help You

Hi and welcome to my channel!
Today I am sharing 10 tips/ways how to build a healthy relationship with food, as well as share a little bit of my own history with it. Food is such a huge part of our lives, and very often discussed only from the physical and nutritional side, however food plays a big role in our mental well-being as well.
In a society, where everything revolves around consumption and comparing, can you build a good relationship with food, that is just your own?
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📚The book I mention in the video:
Eat What You Love, Love What You Eat by Michelle May, M.D.
amzn.to/3YEDa3j
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⚠️ DISCLAIMER!
I am not a medical professional in any way. All of these tips are based on my own personal research, story and books I’ve read. If You are dealing with a food disorder, please go visit a health care professional!
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📱Follow me on Instagram
/ ilvaignatovica

[@xLoliita74]

Thanks for the video! I was surprised to see it had so little views. Thanks for your positivity :) For those who want the advices in a list: 5:16 *Seek guidance* : books, lectures, coaches... 6:10 *Educate yourself on nutrition* : research, read from actual professionals 7:45 *Learn how to deal with your emotions* : if you're not eating for hunger, how will you ever feel full? when emotional, take a moment to ask yourself why you're feeling this way 9:53 *Question the food police* : don't trust everything you hear 11:55 *Eat with no distractions* : take your time, breath and eat, be mindful about your food 13:40 *Acknowledge your fears around food* : challenge your fear and do what you're fearful of (eat your fear food, for example), allow yourself to eat your 'fear' food 16:35 *Pay attention to the language you use* : when talking about food, about yourself. don't use 'good' or 'bad' 18:00 *Stop punishing or rewarding yourself with food* : it could be some sort of restriction, so allow yourself to have the food 19:33 *Respect your hunger and your satiety* : then you'll learn to eat when hungry, stop when full (measure your hunger on a scale from 1 to 10) 21:40 *Remember that you're just human* : you will make mistakes, and that's ok :)

[@IlvaIgnatovica]

Thanks so much, I'm glad you found it helpful!

[@histranger4165]

I can't believe your videos' views only range from 100-500.. you defo need more recognition. Hoping tou would grow and receive the recognition you deserve! keep it up 💕

[@IlvaIgnatovica]

That's so nice! Thank you ❤️

[@MSB780]

Oh, you just brought back a memory. My friends and I (in 8th grade) used to walk down to the pharmacy, they had a little counter with bar stools, where we could sit. We walked at lunchtime to have Doritos and Coke, for lunch 🥹.

[@MinaS182]

I come from emotional binge eating, I was morbidly obese, did get bariatric surgery, and lost 90kg+ but I feel like even though I dealt with much of my emotional baggage, I still have the stuff to work on, so this video was very informative, I tend to eat when I'm stressed and feel drained and reaching for high carb foods give me more energy, and I had to change that, it's much better today after working on my mentality, but still have to work on it a lot, now I express myself more and it's much better.

[@helenruth5024]

So thought provoking! I feel as though I have just had a nice long talk with a friend! Thank you.

[@IlvaIgnatovica]

It warms my heart to hear that! Glad you found it interesting!

[@littleangrybabyball5041]

Thank you so much! That's a great video... I hope your channel grows in the future because this can help many people. I'll be waiting for more videos from you! Greating from Lithuania!!!

[@sepiawatanabe2922]

thank you i love this video, ive been struggling on having emotional attachment with food. Im experiencing emotional eating almost everyday since i kinda get stressed out for school and not sticking to a diet. this video would really help me 🥲🤍

[@IlvaIgnatovica]

I'm so glad it helped and good luck on your food&health journey ❤️

[@177w.]

Thanks for this 🙏🏻

[@ruthieprusso1531]

This is a great video! Thank you for sharing!

[@Adam-br2ly]

Great video. I really appreciate it!

[@tiffanyn1416]

This video is so well edited, the transition’s are great and so is the content in general!!

[@IlvaIgnatovica]

Thank you, I’m so glad you enjoyed it!

[@christinalph]

Thank you so much ❤️

[@hx21_s12]

Thanks ❤❤

[@chaderrickawilliams8021]

Thank you ❤️

[@haruk422]

I cried so much watching this, i just binged twice this week and really needed to hear some advice, thank you so much for your content i hope you know how helpful it is 🥺💗

[@saraportugal8426]

You are amazing!!!

[@mennaahmed5463]

This is so informative, so helpful, so well made and so real, I think it deserves way more reviews honestly. Thank you so much for this ♥

[@IlvaIgnatovica]

That warms my heart. Thank you! ❤️

[@jasminewhitehead1752]

I think my fear is that I won’t stop as well but also I fear that I won’t be able to eat again. This is just a possibility but I grew up in not the worse area but not the best. I remember some days I wouldn’t have anything to eat, we’d have milk and some ramen noodles or just spare condiments. Nothing I could work with as a kid. Now that I’m an adult and living on my own I feel sort of obligated to eat all of my food. Like I think subconsciously that I fear I won’t get another meal. We’ve been eating out a lot since COVID and I know that we do. But usually I’d get a 10 piece. I can get full off of like maybe four and a small fry. But I’ve noticed that I’d finish it, subconsciously saying ‘I should eat it all because it’s a treat and who knows when I’ll get it again’. Fast food used to be a treat but now it’s a weekly thing. I over eat and t definitely affects my mental health and I weigh about 190ish. I’d like to loose weight for my health and for my confident(though I know I should love myself how I am while working toward this goal. Food is DEFINITELY one of the highest on my list of uncomfortably and insecurity. I hope that made since. Thank you. ❤️ Edit: I just remembered while watching this video. I remember my dads ex said I was getting pretty big in size. I remember being restricted to like one plate of food and I wasn’t able to have another one (I was about 10-13). I didn’t go back to my moms for a while but when I did they said they could see my bones and I was so skinny and that my cheeks were like sort of inward, if that makes sense. I was like a stick. I just remembered eating a lot because I feel like I need to because I could only have one plate in my childhood. Edit a month later: I’m about half way through the ‘Eat what you love and love what you eat book’ and my gosh. It’s amazing. It’s eye opening! It’s wtf. It just started chapter 16 and damn. It talks in the first section about over eating and diets and things. It’s just honestly great I can’t even put into words. I highlighted the sentences that I loved the most. I think the most useful part of this book was the hunger scale. I’ve been putting my phone down and watching how my stomach actually feels and not what my head wants, and although a challenge I’ve been wanting to eat actual balanced food. Fast food isn’t even like a want half the time. I even made my first spaghetti bake in the oven with red peppers. It was amazing. I’m so grateful to this book and I recommend it to anyone who is struggling.

[@IlvaIgnatovica]

I get it. Our childhood shapes us as adults and that goes to everything, not just the way we view food, but also other humans, relationships, happiness etc. I think the fact that you already recognise your fears and know that they do not serve you is a major step. Remember, that it takes time to heal and change your habits. So be kind and loving to yourself ❤️ I truly recommend reading the book I mentioned or really any other book on mindful eating as it can give you so many exercises that can help you get where you want. I wish you all the luck in your journey ❤️

[@jasminewhitehead1752]

@@IlvaIgnatovica I just got the book in the mail! Thank god! I’m hopefully gonna start reading it and doing better tonight. Thank you for the advice!! Edit: I’m on page like 35 and I feel called out in a good way. It already is so enlightening within the first chapter and a half.

[@godfirst3709]

This was soooo helpful thank you!

[@IlvaIgnatovica]

I'm so glad! ❤️

[@Piarobles_fit]

This was very helpful! Thank you 😍

[@IlvaIgnatovica]

I'm so glad! 😊

[@manalyusuf369]

Thank you so much this was so helpful ❤ sending love to you ❤

[@IlvaIgnatovica]

I’m so glad, thank you for watching! ❤️

[@liklibinekuds7700]

She can speak Lithuanian and English and seamlessly speaks. Wow. I am trying so hard to learn Spanish and sound like a total dud. Anyways, amazing video. Thank you for your help.

[@IlvaIgnatovica]

Just a small correction- Latvian, not Lithuanian. But thank you, dear! ❤️

[@pheladimakgoba8825]

This was so helpful!!!!

[@IlvaIgnatovica]

I'm so glad! 😊

[@viktorijaafanasjeva7290]

I will order the book you advised! You were extremely persuasive in a good way. Thank you for sharing your thoughts on this pressing problem.

[@IlvaIgnatovica]

Thank you! I hope the book gives you some really good insights, as well as it did for me :)

[@anjanajose8651]

omggg thq soooooo much. this vdo was realllllyyyyyyy helpful

[@IlvaIgnatovica]

So glad you enjoyed it! ❤️

[@MissKissyPH]

I love your videos so much!!

[@IlvaIgnatovica]

Thank you so much, Nathalie! ❤️

[@MK-il4cw]

These are really good tips 😊 thankyou so much!

[@IlvaIgnatovica]

Thank you dor watching, dear!

[@chandae17]

I want the cookie, and I want the apple. I want both. Can't I have them both?

[@itshind2918]

I've many bad habits of food nd I want to change them into good ones! But I prefer not to feel guilty about them What d u think? Thanks for the helpful video 💕!

[@MSB780]

Lol 😂 I love the pic. You’re looking at the Apple, but you’re probably thinking about the cookie. Ha❣️ Thanks for the inspiration 😊

[@IlvaIgnatovica]

You’re very welcome! Hope you find it useful :)

[@MSB780]

@@IlvaIgnatovica as always 🙂☮️

[@MSB780]

@@IlvaIgnatovica Have you ever ate frozen grapes? You can put them in the freezer, I use a ziplock bag, they’re great for a summer snack. I Get the great big ones. 😋

[@julioo534]

That's why we call it flexible dieting

[@sofiazapicchi3603]

❤👏🏻

[@radioactive.rabbit]

Actually it's insane that food is such a social thing. I'm currently eating mostly Fresubin (legit shakes for people with diseases like cancer etc.) and YFood because of an eating disorder, which has helped me tremendously. I don't think celebrating food is bad or anything, but why does it have to be so important? (By the way, just like alcohol consumption, yikes)

[@reirodriguez3704]

I want the apple

[@juliamaher4934]

You look like Scarlett Johansson!

[@IlvaIgnatovica]

Haha, I've gotten this before. She's truly a stunning woman, so thank you for the lovely compliment ❤️

[@christina.nercessian]

She actually reminded me of Saoirse Ronan a little bit; another beautiful actress :)

[@muura_li]

Omg,,, thank you sooo much!!! I've found your chanel not much ago and you really help me!! I'm so appreciate it, you my saver. Like you so much (⁠◍⁠•⁠ᴗ⁠•⁠◍⁠)⁠❤

[@IlvaIgnatovica]

That means so much to me, thank you!

[@ca2121]

Both? - Both.

[@radioactive.rabbit]

Problem is, I'm getting sick physically so easily...