Scarcity Mentality vs. Abundance Mindset

Your mindset and how you perceive the world can predict if you achieve your goals. Mindset is an important element in achieving success in school, business, life and your eating habits. I love this Oprah Winfrey quote: “Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.” Ok, easy to say coming from a billionaire, right? But there is research to prove this theory of the abundance mindset.

What is a scarcity mentality versus abundance mindset?

The terms scarcity mentality versus an abundance mindset were coined by Stephen Covey in his book, The 7 Habits of Highly Effective People. (For which I can thank my high school for including on a summer reading list.) The scarcity mindset is where one feels there are limited resources to achieve our goals. It’s the idea that life is a pie and if people take too big of a piece, there won’t be enough left to go around. It makes us competitive for scarce resources, driving the primitive part of our brain to its evolutionary roots of survival.

On the flip side, there’s the abundance mindset. This is the growth mindset, where there is enough to go around; money isn’t lacking, resources aren’t lacking, and food isn’t lacking. When we’re not acting in the context of the feeling of scarcity, we aren’t pulled automatically towards unfulfilled needs. We don’t have to act in the moment; we can take our time, savor, appreciate, and avoid always feeling like your decision is a trade-off.

How an Abundance Mindset Can Help you Reject Diet Culture and Lose Weight

The scarcity mindset creates short-sightedness. When you’re micro-managing the minutiae of your calories each day, you need to resist and avoid so much. “Since I ate a cookie, (which was baaad!), now I need to deduct those 100 calories from somewhere else in my day. Ok, 50 calories here, 50 calories there. I won’t eat at the party; I won’t, I won’t, I won’t!”) This constant worry eats away at your self-control facilities. It’s no wonder you’re not left with much will-power at all after scarcity thinking like this all the time.

When you restrict foods you believe are “bad” or off-limits, it triggers your scarcity mentality. You wind up focusing on those foods you “can’t” have. Scarcity mindset creates the desire to hoard these foods.

I can’t tell you how many times a client has come to me and told me that they just had their “last meal” of pizza (or some food they thought I was going to restrict) because, after seeing me, they can never eat that again, right?

The abundance mindset frees you from the diet cycle. Frees your mind to be more in tune with your hunger, fullness, desires and habits.

The abundance mindset allows you to make better decisions around food. It allows you to be intentional and intuitive with your food choices and with the timing of your meals.

Abundance mindset frees you to meal prep and make healthy choices at tempting events and in stressful situations.

The abundance mindset also helps you to avoid falling prey to shiny wrapper syndrome. Training your brain to act in light of an abundance mindset means you don’t have to eat the Entenmann’s cake at AND your Grandma’s homemade cheesecake at your Christmas spread. The Entenmann’s cake will always be there. It’s not going anywhere. It’s just decorated in red and green on the outside.

Plus, you CAN have both if you want. You don’t have to restrict. It’s a choice, not doctrine. You’re in control of your food choices. NOT the other way around.

Scarcity mindset also makes you focus on the present scarcity, blinding you to the future. You have to have an abundant mindset to value future benefits to overcome immediate temptations. You have to be able to see the larger picture.

OK, How Can I Shift My Mindset from Scarcity to Abundance?

1. Be grateful for what you do have

When you’re feeling inadequate, flip the script to accentuate what you’re really good at. Accentuate your abilities and gifts. Actually write them down – on paper. Keep a list of achievements handy, so you can revisit this when feeling down.

Also, consider keeping a gratitude journal and jotting down 3 things for which you’re grateful every day. I try to do this often with my kids as a way to foster optimism and help them savor and appreciate life’s everyday things. The science of gratitude indicates that gratitude can actually change our brain to increase our mental and physical well-being by decreasing inflammation and increasing optimism.

2. Practice being happy for others

The corporate world breeds scarcity mindset. Competitiveness abounds, everyone fights to hoard information, and there’s a bias towards the here and now, leading to short-term thinking. Instead, notice when a resentful feeling pops up in you and jot down one of your own achievements in that gratitude journal. Try a small act of kindness for someone who didn’t expect it and see how it makes you feel. Don’t compare and despair.

3. Surround yourself with like-minded people

You are the company you keep. If you’re surrounded by those with a fixed or scarcity mindset, you’re likely to think like them.

4. Grow

If you’re stuck wallowing in self-pity or feeling of lacking, try learning and growing. Learning a new skill can foster an immense sense of accomplishment and self-esteem. You’d be surprised how much a little extra boost of pride and achievement can help you view the whole world in a different way.

Although the world may seem like a competitive and difficult place sometimes, if you can alter your own world to decrease urgency and increase happiness, you may find yourself making healthier food and life choices.

Do you find some aspects of a scarcity mindset in yourself?

Summer's Best Low-Sugar Drinks and Mocktails

Summer is here and if you're looking for thirst-quenching drinks with low, or no-added sugars, look no further! I've compiled a list of low-sugar and low-calorie drinks from fellow Registered Dietitians and food bloggers that you and your family will love!

Don't get me wrong, I love clean, crisp NYC water, but sometimes, summer in the city demands something more. I love mocktails and low-sugar drinks because I can quench my thirst without the added alcohol or calories. Plus, my kids can enjoy these drinks and feel fancy, too.

Here's a round-up of the summer's best refreshing, cold drinks for when the temperature heats up.

Laura Yautz, RDN blogs at Being Nutritious and uses fresh mango and pineapple for a tropical feel without any added sugars in her Tropical Mango Lemonade.

Laura Yautz, RDN, also pairs some of my favs here: Strawberry, watermelon, and mint. Talk about a refreshing, low-sugar drink! Strawberry Watermelon Agua Fresca.

Here's my go-to refreshing drink when it's hot and I want some flavor! Cucumber Lime Mint Sparkling Water.

Jinan Banna, RDN, blogs at www.jinanbanna.com, and has compiled a list of Low sugar drink alternatives.

At veggirlrd.com, Kristine Duncan, MS, RDN, CDCES has this really interesting shrub drink, which is a sweet vinegar mixed with club soda. I can't wait to try this Simple Shrub Recipe Using Balsamic Vinegar.

Kristine Duncan also has a round-up of low-calorie, fruit-infused summer beverages. Check them out: Homemade Low-Calorie Fruit-Infused Summer Beverages - Veg Girl RD

DJ Blatner, RDN at DawnJacksonBlatner.com makes a Hibiscus Sangria Mocktail that looks perfect for your next BBQ.

At Liz's Healthy Table, Liz Weiss, RDN makes a Watermelon Strawberry Punch that is an all-natural Hawaiian punch makeover.

Katie Pfeffer-Scanlan, RDN makes a calming and refreshing Healthy Berry Lemonade with Lavender on her blog, One Hungry Bunny. The berries also add a punch of healthy anti-oxidants.

Amy Gorin, MS, RDN at Amy Gorin Nutrition developed a recipe using prune juice to make a Virgin Prune Juice Pineapple Sangria + Rosemary Syrup. This mocktail boasts digestive benefits from prune's insoluble and soluble fiber.

Amy Gorin makes another healthy mocktail; a Tropical Green Tea Sangria Mocktail. This features flavonoid-rich green tea with lots of summery, tropical fruit.

On her blog, the Grateful Grazer, Stephanie McKercher, RDN, and food blogger makes a refreshing Watermelon Chia Fresca, full of nutrient-rich chia seeds.

Ginger Hultin, RDN has a refreshing, healthy, and easy Pomegranate Ginger Mocktail at Champagne Nutrition.

On her blog, Sharon Palmer.com, Sharon Palmer, MSFS, RDN creates a refreshing Herbal Lemon-Lime Mint Water from citrus from her own garden.

So, try them and tell me your favorite! I'll be adding them to my weekend rotation, for sure!

"Can I Have a Snack?" I Said, "No". Here's What Happened

Remote learning has been a test of many things, especially parents’ patience. It might seem easy to give in and let your kids graze on snacks all day, but here’s what can happen if you close the kitchen.

Parenting and snacking go hand-in-hand. It starts with Cheerios or Puffs in a little plastic, spill-proof container and moves on to adolescents raiding the pantry and fridge. Snacking is essential to children, especially young children, who need lots of nutrients to meet the needs of their growing bodies. But I have found that the pandemic has parents at their wits-end, taking on the struggle of working from home, teaching their children simultaneously, and providing a constant flow of snacks to satisfy the frustrated, or bored, child.

Is it OK for kids to snack?

Snacking is an essential way to provide nutrients to kids, especially toddlers and young children whose stomachs can only hold a small amount of food at a time. Unfortunately, the choice of snack is usually the problem. Snacking should really be an opportunity to provide nutritious foods that fill in the nutrient gaps.

In a meta-analysis of 23 observational studies, researchers found that higher calorie meals and snacks led to a higher risk of obesity in kids.

We’re feeding our kids Cheez Its and “natural” gummy fruit snacks, thinking it’s going to give our kids the energy they need. Instead, we’re increasing their tolerance and desire for these salty and sugary snacks and teaching them that these foods are appropriate for everyday - sometimes, all-day consumption.

Childhood is a time to set life-long habits and taste preferences. Kids can’t discern health consequences from foods as adults can; it is our job to do that for them. High fat, sugary snacks do not provide the nutrients required for kids to perform in physical activity. These highly palatable foods are a norm nowadays and can become addictive, leading to a pattern of obesity.

And, often, snacks are given on demand, as handouts, while running in the park, while waiting in line, on every car trip….and now, during remote learning at home.

For my family, it’s gotten to the point where a walk outside automatically triggers the question, “Did you bring any snacks, mom??”

As does the start of the remote school day...we may have finished breakfast 15 minutes beforehand, but the second their Zoom meeting connects, they’re already asking for snacks.

Instead, snacking can be a way to emulate how to appreciate food and remain mindful in eating.

What should you do when your kids beg for snacks all day?

Snacking is important but shouldn’t be doled out as dictated by your kids- it should be strategic. Snacks can offer nutrients that your child didn’t eat in the previous meal or that you suspect they may not eat in the next.

Constant snacking, or grazing, keeps kids just a little too full for meals.

To expect kids to sit for a meal and eat, they need to be a little hungry.

Strategic, planned snacks are the answer.

Here’s how to plan your kids’ snacks:

-Plan 2-3 snacks per day for toddlers, 1-2 for older children and adolescents.

-This will vary based on one’s activity and needs, and energy demands.

-Set a time between meals to offer nutritious snacks and only at that time

-Ideally, this will be spaced in between the main meals with allowance of enough time for everyone to develop a little hunger for the next meal.

-Sit down for snacks. Set snacks out at the table as often as you can. Even if you’re at the park, sit down on a bench.

-This teaches everyone that food should be enjoyed mindfully. (Besides the fact that eating while running around is a choking hazard. And, I don’t know about you, but I’m really tired of following my kids around with a broom to catch crumbs all over the house.)

What if my child cries that she’s hungry at other times?

If you’re providing nutritious, sustaining foods and snacks, you can start shedding that guilt at refusing extra snack handouts because you know (and she’ll know) that another opportunity to eat will be right around the corner. The more you set up consistent patterns of eating, the more your child can trust that if he decides not to eat now, they’ll be another chance soon. But not until then.

It also teaches your child to trust himself - he can gauge how much to eat depending on what his body feels like right now, how much he likes the food, and when the next time to eat will be. And isn’t that what we want for our children...to grow up and trust that they know their body best and not to fall victim to outside pressures?

What kind of snacks should I provide?

Unfortunately, kids’ snacks have become ubiquitous with sugary desserts or salty, crunchy, high fat, shelf-stable items.

The kinds of meals and snacks that will sustain kids (and adults, for that matter) are those with protein, fiber, and healthy fats. As Ellyn Satter, MS, RD, LCSW, BCD says, snacks are the “ace in the parents’ hole.” It’s a time to squeeze in those nutrients that they may have missed in a previous meal.

Filling, nutritious snack ideas for kids:

Here are some snack ideas for school-age kids for school, for home, or on the go. Adapt the textures and sizes according to your child’s development.

Apple slices with nut butter

Whole-grain pretzels with a glass of milk

Energy Balls like these

Homemade ice pops like these cocoa chickpea pops

Homemade popcorn sprinkled with Nutritional Yeast

Cheese Sticks

Pumpkin Oatmeal cookies, homemade

Hummus and veggies

Chocolate hummus and whole-grain crackers

Homemade whole wheat pita chips and salsa

Whole wheat toast and peanut butter

Apple slices in mascarpone dip

Plain Greek yogurt with fruit and/or granola

Nuts

Trail mix with nuts and dried fruit

Turkey and cheese roll-ups

Edamame and whole-grain pretzels

Oatmeal

Should I give my kids a bedtime snack?

Ellyn Satter, MS, RD, LCSW, BCD suggests that bedtime snacks should be “filling, not thrilling.” This means the bedtime snack should not be a treat offered as a reward for eating dinner. The bedtime snack should be similar to other snacks throughout the day; full of fiber and protein, nutritious and hearty; not something for which the kids will intentionally skip dinner because it’s so tempting.

So the bedtime snack, again, offers the opportunity to nourish kids with healthy nutrients that they may not have otherwise consumed in their meals. Some of our favorites are:

Homemade pumpkin oatmeal cookies

Chocolate hummus with whole-grain crackers

Plain Greek yogurt with fruit/granola

Homemade peaches and cream ice pops

Healthy cocoa chickpea ice pops

So I said, “No” to Snacking and Here’s What Happened

“Can I have a snack?”

“Sure you can...after lunch, which will be in half an hour!” (Not only did I delay the snack until the appropriate time, I turned my negative answer into a positive one.)

It might be a battle at first...but it’s worth it. After just a few times of saying no, my kids accepted it. I feel confident that I’m planning healthy meals and snacks and that my kids are eating the right amount for their growing bodies and learning to trust their own hunger and fullness signals.

Of course, there are times when I want to give in and I don’t. And there are times when I do give in. But I’m consistent the majority of the time and my family knows what to expect.

Do you close the kitchen in between meals? I challenge you to try. Extra bonus if you tackle snacks on the playground or soccer field. 😉

Theresa 🥑

References:

Kerr, J.A., Jansen, P.W., Mensah, F.K. et al. Child and adult snack food intake in response to manipulated pre-packaged snack item quantity/variety and snack box size: a population-based randomized trial. Int J Obes 43, 1891–1902 (2019). https://doi.org/10.1038/s41366-019-0407-z

Nguyen V, Cooper L, Lowndes J, Melanson K, Angelopoulos TJ, Rippe JM, Reimers K.Popcorn is more satiating than potato chips in normal-weight adults. Nutr J 2012;11:71.

Wansink B, Kim J.Bad popcorn in big buckets: portion size can influence intake as much as taste. J Nutr Educ Behav 2005;37:242–5.

Rhee KE, Boutelle K, Jelalian E, Barnes R, Dickstein S, Wing R.Firm maternal parenting associated with decreased risk of excessive snacking in overweight children. Eat Weight Disord 2015;20:195–203.

Wouters EJ, Larsen JK, Kremers SP, Dagnelie PC, Geenen R.Peer influence on snacking behavior in adolescence. Appetite 2010;55:11–7.