Y'all!
You should see the email I got recently. I mean, really. You should see it! I'll show you some of it in a minute, but let me set the stage first.
We're talking medical care and diet culture today.
You might know how I feel about the education - or lack thereof - medical professionals get when it comes to nutrition and weight. Far too many are just as indoctrinated by diet culture as the rest of us non-medical professionals are. I know many of you have had the same experiences my husband and I have had with different doctors where practically the first thing out of their mouths - before any exams or determination of our health - was an admonition to lose weight. So frustrating.
Then are the occasional bright spots.
Let me tell about my primary care doctor. I've been with her longer than I've been an Eating Psychology Coach or been aware of mind/body nutrition and intuitive eating. Translation: when I began seeing her I still believed a "healthy" weight = healthy you. Because of this, I was surprised and disappointed when she didn't say anything to me about my "too high" BMI number. (I know. I was uneducated at the time.) I thought she just didn't have the guts to broach a potentially uncomfortable subject. I liked everything else about how she provided my medical care, though, so I stuck with her.
Fast forward a year or two and I found The Institute for the Psychology of Eating and my world changed in this area. As my perspectives about the relationship between weight and health changed, I realized my doctor never talked to me about my weight, but she always asks about my lifestyle - exercise, sleeping, eating, stress level, and so on, and she keeps an eye on other health indicators like blood pressure, blood sugar, cholesterol level, and such. Realizing where her focus is greatly increased my respect for her and gave me hope, knowing there are other doctors out there like her.
Now back to my recent email.
Imagine how my heart leapt when I saw this subject line coming from my health care provider, which is one of the largest in California.
I was cautiously hopeful. Would they do the topic justice or bash it as just another fad? Of course, I had to click on it. I found this.
That looked promising. I clicked on through. Here are a few quotes from the article.
What is intuitive eating?
Intuition is your ability to understand something without needing an explanation. You simply “know” it to be true.
Being able to listen to and understand your intuition is an important part of staying healthy. Your intuition can help you avoid danger, get medical attention when needed, and even help you get the sleep, exercise, and nutrients you need.
So, what happens when you use intuition to guide your eating habits? The result is intuitive eating — a way of listening to and understanding your body’s signals and needs and using them to guide how you eat.
How intuitive eating works
Often referred to as the “anti-diet,” the basis of intuitive eating is to let your intuition guide you on your food choices. This means no food is off-limits and there are no strict guidelines to follow. You eat when you’re hungry and don’t eat when you’re not.
However, this doesn’t mean giving in to every craving and impulse. If you’re following intuitive eating practices, you would observe your cravings so you can determine where they came from and what it is your body may really need. ...
Overall, this approach can offer a healthy option to eating and enjoying food. Here are a few other points to consider.
Understanding the difference between physical hunger and emotional eating
Physical hunger is a physical and biological response your body has to being hungry. It can manifest as a growling stomach or feelings of irritability or fatigue. After you eat, these responses will go away.
Emotional eating is a need to eat that is driven by an emotional response. You may not be physically hungry, but you feel compelled to eat because you’re sad, or anxious, or bored. Emotional eating uses food to fill emotional needs. ...
Eating until you’re satisfied — not full
Once you start eating it can take between 5 to 20 minutes to start to feel full. If you don’t stop eating until you feel full, then you may have already consumed too much food several minutes before you stopped eating. ...
Instead of rushing through a meal, eat slowly and enjoy your food. Take time to experience your meal with as many of your senses as possible — how does it look or smell? You can even practice gratitude in each bite, feeling thankful for the meal.
As you eat, pay attention to how you feel. When you start to feel satisfied, slow down or even stop. You can always continue to eat if you’re still hungry.
Practicing healthy eating habits
Even though intuitive eating doesn’t include food restrictions, it doesn’t mean you should throw all healthy eating guidelines out the window. Your body still needs a balance of nutrient-rich, healthy foods. ...
Being mindful
Pay attention to your eating habits. Are you a late-night snacker? Do you always order appetizers in addition to a big entree? Do you feel compelled to eat a bag of candy after a stressful meeting?
Keeping track of your eating habits can help you be conscious of where you might need to make adjustments. You can either take mental notes or write your observation down in your journal. Just remember: It’s not about tracking exactly what you ate. Instead, use your journal as a way to explore your thoughts, feelings, and impulses — and look for patterns or emotional eating triggers.
Reframing your thoughts
Because emotions and foods are often intertwined, it can help to reframe negative thoughts about food. Remember, food is meant to fuel your body so you can have the energy you need to thrive. For example, grabbing a cupcake when you’re sad may feel good in the moment, but it may not make you feel so great later.
However, if you do grab a cupcake because you’re trying to fill an emotional need and feel guilty afterward, try to quiet your inner critic as much as possible. Accept that the choice was made, let go of any shame or disappointment, and use the experience as an opportunity to re-affirm that you’re still committed to eating as healthy as possible. Also, remind yourself that it’s OK to enjoy a sweet treat. As always, moderation is key.
Bottom line
When done properly, the principles of intuitive eating can help you form healthy habits and enjoy the food you eat. If you need more guidance on healthy eating options, check out our online resources.
So, there you have it - a good reason for my little heart to sing. The word is spreading. Yay!
Comments