Restriction Pendulum I Garlic Smashed Potatoes

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Have you ever felt like you are on a roller coaster with food? Avoiding certain foods or limiting the times of day or amounts you eat. Only to end up eating that “forbidden food” or eating more than you think you should. If this sounds familiar, you might be riding the restriction pendulum. Swinging from one end to the other on a daily basis can feel really out of control.

The restriction pendulum is a natural response to when a body experiences deprivation. It is a survival instinct. When you are not eating enough food, you body can send you into food-seeking mode because it wants you to live. Now this may sound dramatic for those who are just trying to avoid eating dessert. But your body does not know that there are plenty of options for dessert all around.

Getting off the restriction pendulum is key if you want to feel more at peace with food. This means having that dessert you are trying to avoid. Again and again, until it no longer holds the same power over you. It may mean eating more meals or snacks throughout the day that you find truly filling and satisfying.

Restriction/deprivation can show up in lots of different ways. Ask yourself, how am I pulling the pendulum to the side of restriction? When am I feeling out of control around food?

Information gathered & adapted from:

Garlic Smashed Potatoes

Servings: 4


4 medium Yukon gold potatoes (or any medium round potato)
3 tablespoons olive oil
2 cloves garlic, minced
1/2 teaspoon rosemary
Salt and pepper to taste
1/4 cup fresh grated parmesan cheese (or any cheese)


1. Boil potatoes whole until fork tender.
2. Transfer to a lightly oiled sheet pan.
3. With a potato masher, gently press each potato. Rotate and gently press each potato again.
4. Drizzle each potato with remaining olive oil. Sprinkle garlic, seasonings, and cheese over each potato. Broil until golden brown and sizzling.

Serving Size: 1 potato

Nutrition Information per Serving: 4.4 grams total fat, 1.1 grams of saturated fat, 26.6 grams carbohydrate, 3 grams fiber, 5.5 grams protein, 141.4 milligrams sodium, 729.7 milligrams potassium, 3 grams sugar

Recipe adapted from:

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