Bored on Your Weight Loss Journey? Spice It Up!

What to do if you’re bored by your food choices?

Has this ever happened to you? You make some changes to your eating habits, and you’re excited about your weight loss progress and engaged in the process of finding new options. You find some things that work, and for a while, everything goes smoothly. Then, your enthusiasm begins to lag. You aren’t looking forward to your lunch any more. Everything feels blah.  

If you’ve reached a point where you are bored by your choices, don’t despair. There are many ways that you can literally spice things up. Many people enjoy novelty. Instead of giving up altogether, you can try some of these tips to bring that sense of adventure back to your meals. 

1. Spices. Spices are the dried parts of plants that are used to flavor foods. They can be the bark (like cinnamon), berries (like peppercorns or allspice), flower buds (like cloves), twigs (sage), seeds (fennel, cumin, and coriander), fruits (chilis), or roots (ginger and turmeric) of a plant. Spices are generally dried, and they are most pungent right when they are ground, so you can try to buy whole spices and keep a mortar and pestle or a dedicated coffee grinder to grind them just before use. To maintain flavor, store your spices in a cool dry place away from light or in opaque jars. Buying spices in small amounts keeps your supply fresh. 

2. Fresh herbs. The leaves and green parts of aromatic plants are known as herbs. Herbs can be used fresh or dried. Generally speaking, you use less when they are dry as the flavor is more concentrated, but adding herbs and spices is a matter of taste. Experiment to find out whether you like a whiff of flavor or a full punch to the taste buds. Fresh herbs can be added at any time in the cooking, but stirring them in at the last minute best preserves their flavor, texture, and color. Herbs can be roughly chopped, torn into bits, or rolled up and sliced into very thin ribbons, which is called chiffonading. Fresh herbs are easy to grow in windowsill pots, to have on hand for adding interest to any dish. 

3. Flavor profiles. Herbs and spices have been used in all cultures to make food both more flavorful and more nutritious. The same compounds that cause herbs and spices to have such unique and powerful flavors are also responsible for their potent antioxidant properties. If you are feeling little bored with your eating choices, see if you can expand your palate to try flavor combinations that come from other places. When thinking about flavor, some people think of five basic flavors: sweet, salty, sour, bitter, and umami, which is savory depth of flavor. Some also add sensations such as hot, cool, and fatty to that list. The combinations and balances of those flavors are one element of a flavor profile. People all over the world have created flavor profiles determined by food traditions, the ingredients available to them, how they use those ingredients by proportion and combination, and what techniques they use to cook. Here are some flavor profiles to consider.  Almost any basic combination, such as sautéed vegetables with fish or chicken, can be varied by adding 2-4 herbs or spices. Looking for Italian or Mediterranean flavors? Add garlic, olive oil, lemon, basil, oregano, or fennel. Looking for French flavors? Try rosemary, tarragon, parsley, and shallots. Scandinavian flavors include dill, mustard seed, caraway, and juniper berries. How about Moroccan cooking? Try nutmeg, cinnamon, olives, and dates. Are you interested in Middle Eastern flavors? Try mint, saffron, anise seeds, and sumac berries. There are West African flavors like paprika, coriander, cayenne pepper, and peanuts to try, and Cajun cooking with its emphasis on garlic, onion, black pepper, thyme, and paprika. Chinese cooking often includes ginger, Szechuan peppers, green onions, and garlic, while Japanese flavors might include sesame, wasabi, miso, and pickled ginger. Thai food uses coconut milk, lime, lemongrass, and chilis. Food can take on a Latin American flavor with cilantro, cumin, lime, and chilis. Indian food is full of spices such as turmeric, coriander, cumin, cinnamon, mustard, mint, and chilis. Many of these spices overlap between regions, and give different results paired with different things and prepared in differing proportions. Since spices can be expensive, it might be wise to choose a few favorites and vary the ways they are used to expand the palate. 

4. Shake it up. Do you always meal  plan? Plan for a couple of spontaneous evenings instead. Never plan?Try planning one meal per day for a week and see if it helps you out of a rut. Eat outside or picnic in the living room. Have the classic breakfast for dinner. Try soup for breakfast. Explore new recipes. Check out a new cookbook. Try new fruits, vegetables, whole grains, or flavors. Try a new technique.

5. Invite others. Human beings connect and create meaning around eating together. If you are feeling bored feeding yourself, make plans to eat with friends. Invite people for a meal, or try cooking with a friend, partner, or child. Host a potluck or plan a picnic, to shift the focus from making something to feed yourself to making something to share with other people. Trading ideas and recipes can move you to try new things. 

For inspiration and new recipes, Dr. Traci Kiernan’s e-cookbook, Eating On Purpose, is chock-full of recipes, tips, and techniques that can vary the flavors of your meals. Healthy eating  does not have to be boring and plain. It can be full of flavor and variety, and can nourish your body and enliven your senses at the same time. 

If one-on-one support and encouragement would help you on your health journey, all TruBalance offices offer virtual appointments. Our weight loss experts are here to educate, equip, and inspire you on your journey to life long health.