Feeding Your Feelings

Last week's final look at food addiction concluded with a discussion on salt. Group members were shocked to see that salt is snuck into almost every processed food on the market-- even the sweet ones! No wonder on average people are consuming double the recommended daily amount of sodium!  





One small step towards reducing salt intake is to choose low-sodium products whenever possible. For example, last week's recipe for Healthy Mexican Tortas with Redefined Refried Beans used low-sodium canned beans.

We made up for the lost salt with added flavor from cider vinegar and lime juice. The result was a zesty, savory, and fiber-rich alternative to a traditionally heavy dish. 

After the recipe demo, things really got cooking when group members were invited to share about food addiction in their own lives. One by one, women shared about the ways they use food to feed their feelings, whether they were feeling boredom, nervousness, or pleasure.

One woman bravely reflected that she could see for the first time how she used food as a form of self-love. She cried as she said, "no one in my family ever tells me they appreciate me. My husband hardly ever even says he loves me." Food, she admitted, is the reward she gives herself in order to feel the love that she craves.   

Members then reflected on the usefulness of other tools, like journaling, talking with a trusted friend, or even prayer, that could help them acknowledge their emotions in other ways besides food. 



Tasty Tortas (Mexican Sandwiches)

 (Serves 4)


2 cups ‘refried beans’ (recipe below)
1 yellow onion, sliced thinly
1 bell pepper, any color
1-2 garlic cloves, chopped
2 Tbsp apple cider vinegar
Sprinkle of salt & pepper
1-2 ripe avocados, sliced
Lime or lemon
8 slices of whole wheat bread


  1. Heat pan and cook onions, garlic, pepper and onions until soft and aromatic, 5-7 minutes.
  2. Add vinegar, cover and cook for another 10 minutes until loose. Then add salt and pepper, stir and set aside.
  3. Toast bread to desired darkness.
  4. Spread 2 generous tablespoons of ‘refried beans’ on one piece of toasted bread and top with onions.
  5. Assemble the avocado slices on top and squeeze a few drops of lime or lemon juice. Top with the second toast. Enjoy!

Redefined ‘Refried’ Beans


2 cans low sodium or organic pinto beans, drained
1 Tbsp of olive oil
2 fresh garlic cloves, minced
1 tsp ground cumin
2 tsp ground coriander or oregano
1/2 tsp salt or to taste


  1. Mash the beans with a potato masher, a fork, or Vitamix. Add enough liquid to make a smooth paste.
  2. Heat the oil on med-low in a large pan. Add minced fresh garlic and the spices.
  3. Sauté for 5 minutes or until garlic starts to brown... be careful NOT to burn the garlic!
  4. Add the mashed beans and mix well. Let it cook for 5 minutes or so, mixing occasionally.
  5. Take off heat and enjoy!