Do you find yourself labeling foods as “good” or “bad”? Do your beliefs about eating and your body interfere with your day-to-day lifestyle? Do you have a habit of trying out the latest fad diet in hopes of a quick fix? If you answered yes, these messages, plus a swarm of conflicting messages about food online, can create anxiety. Luckily, there are simple strategies that can empower you to build a long-term, healthy relationship with food. These are not diets but tools to create a broader view of health on your health journey.
Intuitive Eating
Food plays a crucial role in our physical body, but it also plays a role in our social activities, quality of life, and emotions. The harmony between mind and body gets disrupted by constant messages of judgement around food. Intuitive eating is a tool to get your mind and body back in sync. The end goal of practicing intuitive eating is not necessarily weight loss or weight gain but making peace with food. The Intuitive Eating Workbook describes intuitive eating like this, “Intuitive eating is a dynamic mind-body integration of instinct, emotion, and rational thought. It is a personal process of honoring your health by paying attention to the messages of your body, and meeting your physical and emotional needs.”
Click here to view all 10 Steps to Intuitive Eating. Here are a few places to start.
● Reject the diet mentality. Food choices are intended to be personalized to your body. Fad diets lead to food restriction and unsustainable weight change. Honor your body by fueling it with high-quality nutrients that propel you toward your health goals.
● Make peace with food. Choose foods that make you feel great. Food fears can lead to feelings of deprivation or guilt. Release those fears. Find ways to nurture your feelings with mental health strategies, activities you enjoy, movement, or socialization rather than foods.
● Challenge the food police. Certain diseases can change your tolerance to foods; eat what you tolerate. Identify any negative self-talk around food and find a way to transition to positive self-talk. This might look like removing moral terms like “good” or “bad” from food choices. Yes, some foods have better quality than others. However, all foods can fit into a healthy meal plan. Remember, there are no written rules for food choices. Give yourself permission to enjoy food. Reward your successes with non-food rewards.
● Find movement you enjoy. I always tell clients the same thing about movement. You will only go back to it if you enjoy it. Exercise for joy, not punishment. Exercise to reduce stress and boost energy. This may look like pickleball with friends, hiking a trail, walking the dog, or online workouts.
● Honor your body with gentle nutrition. Your body works hard to care for loved ones, care for yourself, be a part of your community, and heal. Consider food choices a form of self-care. Start with individual, feasible goals that you can build on over time. It will soon be part of your daily routine, like brushing your teeth, rather than an item on your to-do list.
Mindful Eating
Have you ever tried snacking while talking to a friend on the phone? When the conversation ends, the food is gone. You may not even remember its taste. We have all been there! That is a picture of mindless eating, which can lead to unwanted weight gain, feelings of shame and eating more unhealthy foods. In a world full of distractions, it is common for me to hear clients say they struggle with practicing mindful eating. Mindful eating engages all of your senses: sight, touch, taste, hear, and smell. It allows you to be in charge of your eating patterns through total awareness and gratitude. Mindful eating taps into true hunger cues by considering why you are eating. Just like any habit, the more you practice mindful eating, the more it will become a pattern. Here are a few ways you can start practicing mindfulness today:
● Sit down at a dining table to eat, removing electronic devices.
● Pre-portion foods to eat if planning to eat them while socializing, reading, or other activities.
● Slowly chew food. Wait at least 20 minutes before returning for seconds or a dessert. The stomach and brain take some time to communicate!
● Stay hydrated to mask false hunger cues. Aim for at least 64 ounces daily.
● If you are going to be driving long distances, pack high-quality snacks so you can honor hunger cues. Be mindful this snack gives you energy to do the things you need to do during the day.
Practice mindfulness by trying frozen chocolate-covered banana bites. Think about the shape, temperature, texture, smell, flavor, nutrients, and how you feel. Move the bite over your tongue to get the full experience.
Working with a dietitian can help you build new habits with accountability. Schedule one-on-one time with me to receive individual plans to promote your health.
References
https://www.npr.org/2019/05/23/726236988/trust-your-gut-a-beginners-guide-to-intuitive-eating
https://www.psychologytoday.com/us/blog/comfort-cravings/201809/5-steps-mindful-eating-how-guide
https://foodal.com/recipes/desserts/frozen-chocolate-banana-bites/