Intuitive Eating

Intuitive Eating

Intuitive eating isnt a diet, and it doesnt involve willpower or strict meal plans--its a way of life. Its a holistic, mind-body approach to health and wellness based on research and evidence, created by a couple of dietitians in 1995. It was created in response to the wave of dieting that swept the health industry, causing many to engage in unhealthy behaviors like rigid food rules and increased binge eating, among other things. Essentially, you are learning how to eat mindfully and become more aware of your own hunger cues and the way you interact with food. You are the expert of your own body, and there are no hard and fast rules or guidelines to follow about what or when to eat. It is, however, a philosophy thats made up of 10 core principles to keep in mind. Note: before making changes to your diet and exercise plan, consult your doctor.

Reject the Diet Mentality

You have to let go of all your old habits and ways of thinking. Dieting is almost like a recipe for failure. Throw out the idea that there could be any diet out there that might be good for you and reject the diet myth entirely.

Honor Your Hunger

Its okay to be hungry. In fact, hunger is completely normal. If you dont listen to your bodys hunger cues and respond appropriately, your body will react negatively. That means out-of-control cravings, binge eating and other unhealthy behaviors. Learn to recognize when your body needs food and honor that need.

Make Peace with Food

Intuitive Eating | Bob's Red Mill Let go of all of those ideas about foods that are good or bad, or foods you should or shouldnt eat. Give yourself permission to fuel your body however you think best. Placing limits on what you can or cant eat only incites cravings because you feel deprived. Overeating then turns into guilt, and round and round the cycle goes.

Challenge the Food Police

Reject the thoughts in your head judging you for what you eat, holding you to unreasonable standards that are a product of dieting. Those standards only serve to make you feel guilty when you dont meet them. Kick the food police to the curb and reclaim your pleasure in mealtimes.

Respect Your Fullness

Intuitive Eating | Bob's Red Mill Pay attention to what your body is telling you. Just like it will tell you when youre hungry, it will also tell you when youre full. Dont gorge until youre miserable. Stop when you feel full. Fight the conditioning that tells you to clean your plate, and dont be afraid to leave food behind.

Discover the Satisfaction Factor

With a diet mentality, its a sure bet that you will never feel satisfied. Embrace the satisfaction that comes from eating foods you like, when you like, in a great environment. When you measure your food with levels of satisfaction and contentment, its much easier to recognize when youve had enough and stop.

Stop Using Food to Cope Emotionally

Though its a common habit, using food as an emotional crutch to cover up feelings of sadness, anger or depression rather than expressing them in a healthy way is deadly, both to your soul and your body. Find ways to cope with your emotions and honor how you feel that dont involve food.

Respect Your Body

Begin to love and respect your body. Its a gift and it is designed perfectly for you. Put a muzzle on the critical little voice in your head, and begin to trade those ugly thoughts out for ones that appreciate you and your body just as you are. If you wouldnt talk to your mom or a friend that way, why would you talk to yourself that way?

Exercise and Feel the Difference

Intuitive Eating | Bob's Red Mill It doesnt take killing yourself at the gym to feel better. It just takes getting active on a regular basis. If you pay attention, you will begin to notice the pleasant effects of moving your body, such as increased mood, energy and all-around good vibes that come with doing something for reasons other than merely losing weight. Do something that you enjoy, that feels good for you.

Honor Your Health

The same way you pay attention to exercise that feels good, pay attention to how you feel after eating certain foods. Some foods will make you feel better than others. You dont have to be perfect or follow a strict plan. Just pay attention to what your body is telling you and choose foods that serve your health and honor your body, as well as bring you satisfaction. By following these simple principles of intuitive eating, you may not only feel better, but your mood and self-esteem may improve, you may feel more content and satisfied with life, you may improve your health and body image, and you may even kick emotional and disordered eating habits to the curb. To your good health!  
Bob's Red Mill
December 26 2018

Comments