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Nov 26

Intuitive eating takes fresh approach to healthy relationship with food – Tallahassee Democrat

Diet Comments Off on Intuitive eating takes fresh approach to healthy relationship with food – Tallahassee Democrat

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For breast cancer awareness month, Anna Jones prepared salmon and asparagus foil packets and red cabbage and apple slaw.(Photo: Tori Schneider/Tallahassee Democrat)

I have been teaching from a non-diet, weight-inclusive point of view for a long time but discovered through learning more about intuitive eating that I'm not the only health care practitioner who teaches this way.

Not only are there many dietitians and therapists who are trained and certified to teach from this same perspective, it is also strongly supported by scientific research.

Intuitive eating has been around for years. If the term is new to you, intuitive eating was created by two dietitians, Evelyn Tribole and Elyse Resch in 1995, so it's not actually a new concept, but one that has sort of caught on lately.

The authors define intuitive eating as "an approach that teaches you how to create a healthy relationship with your food, mind, and body where you ultimately become the expert of your own body."

It is a weight-neutral, evidence-based model (meaning there is scientific evidence, not just opinion, to support it) with a validated assessment scale. There are around 100 studies supporting its efficacy to date. It is a non-diet approach that emphasizes internal cues and listening and paying attention to our bodies over external diet rules.

The non-diet part of intuitive eating refers to taking the focus offthe scale and other rules and restrictions and putting it on health promoting behaviors, improving body image, and finding peace and enjoyment with food.

It is a process or framework that teaches a different approach to eating and our bodies than the typical weight-centered approach that many of us turn to over and over without success.

In the diet culture,eating is viewed as a moral statement with many labels on foods such as "good" and "bad." Certain foods choices and ways of eating are demonized while others are praised and deemed right and acceptable. Thinness is viewed as the only acceptable body type regardless of genetics and weight loss is promoted at all cost.

In contrast, with intuitive eating and weight-inclusivity the focus is shifted to honoring health, not just our physical health, but also our emotional and mental health. Food and our choices are not viewed from an ethical, right or wrong, perspective, but instead are based on choice, preference, and enjoyment.

With this shift choices are guided by internal awareness, non-diet nutrition knowledge, and movement for wellness, not based on counting calories or points, diet rules and restrictions, and guilt. All body types are viewed as not only acceptable but respected and treated with compassion and care.

We are all born intuitive eaters. As babies and kids, we have the innate ability to listen to our bodys cues and eat what our bodies need. When a baby is hungry, they will let you know and when they are full they have the instinctual ability to stop eating.

Over time though many factors such as family upbringing, genetics, environment, and exposure to diet culture beliefs and rules can confuse or disrupt our ability to trust ourselves.

We get so discombobulated that we get to a point where we dont think we can function without someone else telling us what, when, and how often to eat.

In todays diet focused world many of us areused to turning to the next book or new plan or fad diet to find health, but with intuitive eating you are the expert of your health and your body, as you should be.

Of course, there is room for learning and gaining new information and ways to care for yourself in regard to nutrition, movement, stress reduction and sleep.

The beauty of intuitive eating is that there is no pass or fail or good or bad. Those ideas and notions only make eating and food stressful and set us up to feel like a failure. How often do you start a diet, eat the wrong thing, feel like youve failed and go off the diet?

I was talking with a new client the other day who had this exact experience. She had started Whole30 and stayed with it for two weeks and then had a wedding to go to and didnt want to miss out on all the yummy food so went off her diet and didnt start it back after that weekend.

When I asked her why she didnt restart after the wedding she said with Whole30 once you go off you have to start all over again and she just didnt feel like dealing with it. So, basically your punishment with that plan iswell you screwed up, despite all your hard work, go back to the beginning. So annoying and frustrating.

Ive talked to countless clients and friends who have experienced this same scenario and instead of directing their frustration at the diets and diet industry, they blame themselves. With intuitive eating you learn to let go of the regret, guilt, and shame associated with eating and start to listen to your bodys innate cues for hunger, fullness, satisfaction, and pleasure to better meet your physical and psychological needs.

It really is a whole different way of approaching food and taking care of our bodies and minds. It is a process but is well worth the time and effort.

The positive benefits of intuitive eating are seemingly endless. Here is a list of just a few benefits that have been identified in the many studies done on intuitive eating.

Higher HDL (good) cholesterol

Lower triglycerides

Lower rates of emotional eating

Lower rates of disordered eating and eating disorders

Higher self-esteem

Better body image

More satisfaction with life and less preoccupation with diets and your body

A sense of optimism and well-being

Proactive coping skills

Higher likelihood to exercise because it feels good

The intuitive eating assessment is a good place to start to get an idea where you stand on whether or not you are an intuitive eater. You can find a quick assessment on my website AnnaJonesRD.com under the Intuitive Eating tab to see where you stand.

These are some signs though that may indicate that you are NOT an intuitive eater:

You often label foods as good and bad

You get mad at yourself or feel guilty for eating something unhealthy

You follow strict rules that dictate what/when/how much to eat

You eat when you are stressed, bored, lonely, anxious, depressed, or stressed

You often use food to help you soothe negative emotions

You dont trust yourself to know what, when, and how much to eat

You weigh and measure your food

You count calories, carbs, protein, fat, or points

The framework of Intuitive Eating is based on 10 guiding principles. They are not rules, but instead basic principles that you can incorporate at your own pace. Each one builds on the other in helping people change their perspective on eating and build a healthier relationship with food.

Reject the diet mentality

Honor your hunger

Make peace with food

Challenge the food police

Respect your fullness

Discover the satisfaction factor

Honor your feelings without using food

Respect your body

Exercise feel the difference

Honor your health with gentle nutrition

The best resource for learning more about becoming an intuitive eater is the book by Tribole and Resch, "Intuitive Eating." There is also "The Intuitive Eating Workbook" that can be really helpful in personalizing and individualizing the concepts, beliefs and ideas.

I recently added to my credentials and became a Certified Intuitive Eating Counselor. With this certification I have even more skills and knowledge to help clients have a healthy relationship with food, get off the diet roller coaster, and tune into their body's own wisdom to help guide them.

As a Certified Intuitive Eating Counselor, I work with clients to process through and unlearn old diet mentality thinking and relearn the freeing and empowering concepts of intuitive eating to ultimately find peace with food and their bodies.

Its one thing to conceptually understand intuitive eating, but it is a process to put it into practice and having an expert guide can be helpful.

I have also become a huge fan of podcasts, specifically ones about intuitive eating. I like to listen to them when I am driving. I share them often with clients too. One client that I recommended podcasts to decided to start with episode 1 of the Body Kindness podcast and listen to all the episodes and has been loving them.

If you are like so many others and are just exhausted from dieting, restriction, deprivation and worrying about your weight, maybe consider what it would be like to stop the madness and try something new.

Food is meant to be savored and enjoyed and our bodies are amazing and deserve respect and love. It is possible to enjoy food and respect our bodies and actually be healthier for it.

Anna Jones(Photo: Anna Jones)

Anna Jones is a registered dietitian. Visit her website atannajonesrd.com.

Podcasts are a great way to hear an introduction to the concept of intuitive eating and see if it resonates with you. A few that I would highly recommend with some specific episodes that I think are fantastic:

RD Real Talk with Heather Caplan

Episode #86: Wait, but what IS Intuitive Eating? with coauthor, Evelyn Tribole

Food Psych with Christy Harrison

Episode #157: The Truth About Weight Science

You Can Eat With Us with Cara Harbstreet

Episode #2: Rachael Hartley & an Intro to Intuitive Eating

Body Kindness with Rebecca Scritchfield

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Intuitive eating takes fresh approach to healthy relationship with food - Tallahassee Democrat

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