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Monastery of Santo Toribio

Transform Your Relationship with Food for Lasting Wellness

Writer's picture: Wendy Cuba-DancaWendy Cuba-Danca

Emotional healing begins with identifying and naming emotions from a place of non-judgement. We all feel a variety of emotions, and our emotions constantly change. Many emotions are more or less intense versions of other emotions, as you can see in the Wheel of Emotions.
Plutchik's Wheel of Emotions

At Restorative Wellness and Weight Loss (RWWL), we understand that food choices are about more than just nutrition—they are deeply tied to emotions, habits, and beliefs. Yet, many people struggle with their relationship with food.


In the U.S., 20 million women and 10 million men will experience an eating disorder at some point in their lives. Half of teenage girls and a quarter of boys attempt dieting to change their body shape. Meanwhile, 66% of Americans are on a diet, and many believe that weight loss requires sacrifice (79%) or sheer willpower (74%). However, 71% recognize that mindfulness plays a crucial role in overall health.


At RWWL, we believe there is a better way. Diets fail because they ignore the root cause of food struggles—our relationship with food. Rather than prescribing one-size-fits-all solutions, we take a restorative approach that integrates awareness, emotional intelligence, and personalized strategies to help you achieve lasting results.


One Size Fits None

There is no single "right way" to eat. Each person has a unique relationship with food, shaped by:

  • Past experiences

  • Habits and routines

  • Emotional triggers

  • Personal values

  • Social influences

  • Resources and circumstances


What works for one person may not work for another. Instead of following restrictive diet rules, it’s essential to look within and cultivate a healthy, sustainable relationship with food—one that nourishes both your body and mind.


Building Awareness Through Reflection

A simple yet powerful practice to transform your relationship with food is mindful journaling. Start by tracking:

  • What you eat (including snacks)

  • How you feel physically and emotionally before and after eating

  • Any patterns, triggers, or emotional connections to your food choices


At the end of the day, review your notes and ask yourself:

  • What emotions consistently show up before or after eating?

  • Do I use food to soothe, distract, or suppress feelings?

  • Am I eating for nourishment, or am I responding to stress, boredom, or sadness?


The Food-Mood Connection

Food isn’t just fuel—it affects how we feel. Some foods make us feel energized and happy, while others leave us sluggish, anxious, or irritable.


Beyond what we eat, how we eat also impacts our mood. Overeating can cause discomfort, brain fog, and guilt, while mindful eating allows us to enjoy food without judgment and recognize when we’ve had enough.


At RWWL, we focus on restorative weight loss, which means working with your body, not against it. That includes understanding your body's hunger cues, emotional triggers, and the connection between food and feelings.


Step-by-Step Guide to Transforming Your Relationship with Food

Our emotions directly influence our food choices. Sometimes we eat out of hunger, but other times, we eat in response to stress, sadness, or boredom.


Plutchik’s Wheel of Emotions helps identify these deeper feelings. Instead of just saying “I’m stressed” or “I’m sad,” the wheel allows you to pinpoint whether you’re feeling:

  • Anxious or overwhelmed → Emotional eating or loss of appetite

  • Bored or restless → Mindless snacking

  • Sad or lonely → Cravings for comfort foods

  • Guilty or ashamed → Restrictive eating or binge cycles

  • Excited or joyful → Balanced, mindful eating


Visualize the Wheel: Take a moment to look at Plutchik’s Wheel of Emotions (as shown above) and reflect on your feelings. Identify where your current emotions fall and notice how they might be influencing your food choices.


Try This: Before reaching for food, pause for a moment and ask:

  • What am I feeling right now?

  • Am I eating because of hunger, or because of my emotions?

  • Is there a non-food way to respond to this feeling?


Recognizing emotions before eating is the first step toward breaking free from emotional eating patterns.


Emotional Intelligence & Healing Your Relationship with Food

When food becomes a primary coping tool, it can lead to unhealthy cycles. Emotional eating often looks like:

❌ Eating when not physically hungry

❌ Ignoring hunger/fullness cues

❌ Using food to self-soothe or escape emotions

❌ Feeling guilt, shame, or powerlessness around eating

❌ Never feeling fully satisfied, even after eating


Four Key Strategies for Emotional Healing

1️⃣ Pause Before Eating – Take a moment to check in with your emotions.

2️⃣ Practice Radical Acceptance – Acknowledge emotions instead of suppressing them.

3️⃣ Find Non-Food Coping Strategies – Try deep breathing, journaling, or a short walk.

4️⃣ Develop an Internal Locus of Control – Take ownership of your choices and trust yourself.


At RWWL, we don’t just focus on weight loss—we focus on restorative well-being. We help you reconnect with yourself, trust your body, and create a sustainable, nourishing lifestyle.


Your Next Step: Book a Health Consultation

If you’re ready to transform your relationship with food and embrace sustainable wellness, I’m here to guide you.


📌 Book a Health Consultation ($75) to:

✔ Identify emotional eating patterns

✔ Learn mindful eating strategies

✔ Get personalized recommendations for your health and wellness journey

✔ Receive expert guidance on achieving your wellness and weight loss goals


Take the first step toward a healthier, balanced life today.



This content is inspired by insights from the Institute for Integrative Nutrition’s Emotional Eating Course.


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Restorative Wellness and Weight Loss

is located at The Selby  

695 Merrick Avenue

Westbury, NY 11590

wendy@restorativewwl.com

(516) 758-4999

Functional Wellness and Weight Loss, Life Coaching,

DNA and Functional Health Programs

 offering virtual and in person sessions.

Located in Westbury New York 11590

Westbury Weight Loss Programs | All Natural Wellness

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