3 Positive Ways to Shift Self-Talk Around Food I Split Pea Soup

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It is a common belief that in order to maintain healthful eating habits, we must restrict our eating. This often leads to increased thoughts around food, stress, and negative self-talk. Here are some ideas to reframe thoughts and ideas about food to be positive.

1. Stop labeling food as “good” or “bad.” Take notice to how often you think of foods as “good” or “bad,” and aim to think of all foods in a neutral way. This practice can help to prevent us from tying food to feelings of guilt and other emotions.

2. Focus on what feels positive. Thinking about how certain foods make us feel can be a useful tool. For example, we may be more likely to choose an apple with peanut butter for a snack if we consider how this snack keeps us feeling full and energized.

3. Focus on what you can add to your routine. People often restrict certain foods in attempt to reach a health goal. It is helpful to focus on what nutrient-rich foods we can add to our meals instead. Aiming to eat a fruit or vegetable with each meal is much more helpful for our physical and mental health than telling ourselves that we cannot eat the cookie that we also crave.

By giving ourselves permission to eat what we desire, we are much more likely to achieve long-term success with our nutrition goals.

Information gathered & adapted from:

Split Pea Soup

Servings: 8


1 pound split peas, rinsed
1 pound ham shank
1 tablespoon minced fresh thyme or 1 teaspoon dried thyme
1/4 teaspoon salt
2.5 quarts water
2 carrots peeled and chopped
2 onions minced
2 celery ribs chopped
3 small new potatoes, scrubbed and chopped
Fresh ground black pepper, to taste
2 tablespoons fresh lemon juice (optional)


1.  Bring the peas, ham, thyme, salt, and water to simmer in a large pot. Cover and cook for 1 hour.
2. Stir in the carrots, onions, celery and potatoes. Continue to simmer until the peas have softened, about 30 minutes.
3. Remove the ham shank, chop, and add back to the soup. Continue to simmer for 10 minutes. Stir in the lemon juice (optional), season with salt and pepper, and serve with a crusty bread!

Serving Size: 1/8 of recipe

Nutrition Information per Serving: 5.2 grams total fat, 1.6 grams of saturated fat, 34 grams carbohydrate, 5.8 grams fiber, 14.3 grams protein, 700 milligrams sodium, 1000 milligrams potassium, 5.3 grams sugar

Recipe adapted from:

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