Intuitive Eating Flashcards
food relationship factors
early childhood experiences: - parent control - parent influence - environment diet/health food culture social media other healthcare professional's opinion and influence
intuitive eating
an approach to create a healthy relationship with food, mind, and body
anti-diet
brings back natural hunger cues we were born with
BMI
BMI is height and weight put into a formula to give a number
according to a medical standard, if this number if too high we tell a patient to lose weight
problems with BMI:
- measures physical appearance
- BMI standards were significantly impacted by diet industry
- we need to look at health markers instead!!
10 principles of intuitive eating
- reject the diet mentality
- diets don’t work! science shows yo-yo dieting causes weight gain - honor your hunger cues
- notice primitive cues for hunger
- if you ignore it, it can create food obsession and overeating
- hunger cues: gnawing in the stomach, growling, light headedness, irritability, feeling faint - make peace with food
- give yourself unconditional permission to eat
- no good or bad food
- do not deprive self - challenge the food police
- no good vs bad
- observe don’t judge self - respect fullness
- clean plate doesn’t matter
- economics, habit, ravenous hunger are aspects
- listen to fullness cues and eat mindfully - discover the satisfaction factor
- find the pleasure
- mindful eating: calm environment, free of distractions, use all 5 senses - honor your feelings without using food
- emotional vs physical hunger - respect your body
- everyone is different shapes and sizes
- no right or wrong way for our bodies to look
- body acceptance and love - move your body - feel the difference
- physical activity: prevents disease, creates balance in the body, prevents injury, gives longer life, releases good chemicals - honor your health
- gentle nutrition, whole foods
- consistency > perfection
food deprivation study - Ansel Keys
32 health men phase 1 - eat as you plase phase 2 - semistarvation - 6 months - calories cut in half - required to lose 19-28% of body weight - results mirrored symptoms of chronic dieting results: - metabolic rate decreased 40% - obsessed with food, mood and personality changes
hunger scale
1 - starving, dizzy, irritable 2 - very hungry, unable to concentrate 3 - hungry, ready to eat 4 - beginning signals of hunger 5 - comfortable, neither hungry or full 6 - comfortably full, satified 7 - very full, as if you've overeaten 8 - uncomfortably full, feel stuffed 9 - very uncomfortably full, loosen belt 10 - stuffed to the point of feeling sick
how to make peace with food
- pay attention to the foods that are appealing to you and make a list
- put a check by foods you actually do eat, circle remaining foods you restrict
- give yourself permission to eat one forbidden food from your list, then buy it
- check in to see if the food tastes as good as you imagined
- keep enough in the kitchen so it will be there when you want it
emotional hunger vs physical hunger
emotional hunger:
- hunger comes on suddenly
- must be satisfied instantly
- crave comfort foods
- eat quickly, usually in private
- not satisfied with a full stomach
- feelings of shame, guilt, powerlessness after
physical hunger:
- hunger comes on gradually
- needs can wait
- lots of foods sound good
- take time eating
- stop eating when full
- after eating, do not feel bad
how can health professionals contribute?
start asking and talking about healthy lifestyles, rather than weight or BMI
- are you moving daily?
- are you taking care of mental and emotional health?
- are you eating vegetables? what kind?
- are you being kind to your body?