intuitive eating


    INTUITIVE EATING : A HOW-TO 1024 1024 Delphine Remy | Holistic Nutrition & Eating Psychology Coach

    In holistic nutrition and the psychology of eating we are guided by the philosophy of intuitive eating. Intuitive eating is the process of becoming more attuned to the body’s natural hunger signals in an effort to more effectively maintain a healthy mind and body. Intuitive eating is an ancient idea that promotes balance and is a process that is thought to create a positive relationship with food.

    Intuitive eating goes by many names including mindful eating, the no-diet diet, wisdom eating and or conscious eating but they all represent the same philosophy. The tools set forth by this discipline are intended to help you discover and reconnect with your body’s hunger and fullness cues. It’s intended to develop self-trust and build self confidence regarding the food around you.

    • Intuitive eating can help you learn what to eat and what not to eat; and recognize the difference.
    • Intuitive eating can help you reconnect with your body’s hunger cues and signals.
    • Intuitive eating can help you learn and determine what amount of food is right for you.
    • Intuitive eating can help you get past the negative stigmas placed on certain foods and move past ‘fearing’ food.
    • Intuitive eating can help you learn to enjoy food and feel safe when you eat.

    “For both excessive and insufficient exercise destroy one’s strength, and both eating and drinking too much or too little destroys health, whereas the right quantity produces, increases or preserves it.” — Aristotle

    Step 1 — Own it

    The relationship we have with the foods we eat is a personal one and everyone is different. It seems these days what someone eats (or doesn’t eat) is up for criticism and if you are not on the bandwagon of the latest food trend then that means there is something wrong with you.

    Try to steer clear of fad diets just because something worked for someone doesn’t mean it will work for you and restricting yourself to or from foods in many cases is more harmful to the body. Remember — intuitive eating is about reconnecting with what YOUR body needs and promotes “health selfishness”. This term was coined to describe the process of becoming very clear about the foods you need, owning it, and not apologizing for it. Can I get an AMEN!

    Mastering health selfishness is one of the breakthrough that can lead to positive body image and body positivity which leads to the acceptance of one’s body shape, size and weight.

    Step 2 — Eat when you’re hungry and stop when you’re full

    If you’re new to intuitive eating, you may be asking yourself “how will I know I’m actually hungry?” or “when will I know I’m full?” This are commonly asked questions and the answer will present itself to you in a very obvious manner. You just have to listen. For your first few meals try eating in a quieter setting so you can truly focus on your food and how it communicates with you. This will require putting the phone away and turning off the TV. Your body will say things like — this tastes good, I want more of this, I’m thirsty, I think I’ll have one more bite and last but not least, you will hear a clear — I’m full. Listen for these cues and act accordingly. You will notice you will most likely have eaten less than you normally would have. That’s okay. Eat when you’re hungry and stop when you’re full.

    TIP. Here are a few general tips for curbing cravings, sugar crashes and dips in energy.

    Eat a protein rich breakfast. People who eat protein rich breakfasts have been known to hit the ground running, have a healthier brain, memory and cognitive function and stay satisfied longer. A breakfast full of protein and healthy fats will set the tone for the entire day. No more sugar crash, no more unexplainable cravings. Magic!

    • Baked eggs in avocado with a side of buckwheat toast
    • Cocoa and almond milk pancakes
    • Kale and poached egg toast
    • Coconut chia pudding
    • Poached eggs and tomato with a side of chickpeas
    • Sweet potatoes “tartines”

    Avoid sugary foods, sweets, snacks and drinks. This may be a difficult one for some but sugary foods and drinks make it difficult (not to say impossible…) to listen to your body’s natural hunger cues. They may also trigger your body to have primal drive to overeat so avoid them the best you can.

    Prepare healthy to-go snacks to curb your craving for sugar. Try my recipes:

    Coconut Apricot Energy Ball
    Cranberry Coconut Granola Bar
    Vibrant Green Smoothies
    Pretty In Pink Smoothie Bowl
    Texas Style Sweet Potato Wedges
    Cauliflower Couscous

    Step 3 — Avoid feeling bad the best you can

    The time will come when you eat something and feel terrible for eating a “forbidden food”. Try to retrain your brain to not think this way — this counterintuitive and an outdated way of thinking. While intuitive eating naturally promotes eating whole fresh foods, nowhere does it say you can’t have a piece of cake or fried chicken. The priority of intuitive eating is to change your relationship with food for the better. Food shame can lead you back down a road of uncontrollable cravings and missed body cues. Eat the cake — enjoy it and if you must, go for a run the next day to create balance.

    Step 4 — A road to healing

    Without effort, intuitive eating will bring a level of clarity and self awareness that was not there before. You will begin to know yourself on a new level. At first, it can be a bit confronting to meet … you, but the way is paved for emotional growth. As Aristotle so eloquently put… “the right amount of food and drink will produce, increase and preserve health.” The complex yet simple act of listening to one’s hunger cues can revitalize one’s health, confidence, mental agility and overall function making room for other personal breakthroughs. Take your time in this process, respect your body and as much as you can try to retrain your mind so you can take better care of yourself and health long-term.


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