Reconnect with Intuitive Eating- Yahaira Turcios

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Lets Break This Down

Intuitive eating is NOT a diet. Simply put, this lifestyle choice encourages psychological flexibility with food. Intuitive eating is an approach to food where the individual eats for physical needs rather than an emotional one (Boucher et al., 2016). There are three major parts of intuitive eating. The first one focuses on eating based on your internal hunger and satiety cues. Second, give yourself unconditional permission to eat the foods you desire. Lastly, choose healthy foods that will help your body function (Sairanen et al., 2015).
 
Benefits
Intuitive eating eliminates the stressful relationship with food not to mention improves the relationship between an individual to his or her own body. Diets evoke a negative mentality towards body image, so much so, we many not understand the depth of this self-imposed damage. Intuitive eating has been proven to attract unconditional self-respect and improve body satisfaction (Sairanen et al., 2015). There is evidence of intuitive eating minimizing the risk of mental health issues such as,  depression and eating disorders. An individual will benefit emotionally by eliminating self imposed body shaming (Boucher et al., 2016). It is vital to learn of our emotional triggers with food because it can influence food related behavior (Boucher et al., 2016). By recognizing and healing emotional wounds stemmed from negative experiences with food, we are able to increase psychological flexibility. Furthermore, psychological flexibility is associated with a lower BMI. Why? By eating for physical reasons rather than emotional ones such as sadness or boredom, we realize how much food our body is actually asking of us. To give yourself unlimited freedom in your diet, it is easier said than done when you are used to diet restrictions. By granting ourselves freedom, we begin to recognize the self imposed limitations  (Horwath, Hagmann, & Hartmann, 2019).  
 
It’s not to say that we should all start eating fifteen pounds of chocolate cake every morning because we have a sweet tooth, but it’s allowing ourselves to NOT be afraid if we want to eat chocolate cake in the morning. When we start repairing our relationship with our mind, body, and soul we start to learn what foods bring us happiness, peace, health and wellness. 

Intuitive Eating Tips

1. Satisfy your emotions- Being human equals having emotions. This can be love, anger, or a deep sadness. Adopting healthy methods to deal with our emotions such as meditating or hiking will teach us that food is not the only way to deal with what we are feeling inside.
2. Reject a diet mentality- Intuitive eating is about being non-judgmental with yourself.  Remember, you can eat that cookie and eat that kale salad. It’s all about balance.
3. Honor your hunger- Eat in the early signs of hunger. Waiting too long will promote over eating for our next meal.
4. Make peace with food- Don't be afraid of food. It is how we replenish and heal our body. Feed yourself wisely!
5. Challenge the negative voice- Food is an integral part of life. It’s how we live! Food is not the enemy. Challenge the negative voice that states otherwise.
6. Respect your fullness- This is a hard one. We are used to overeating, especially with the enormous portions in the Unite States. However, just like your body signals for food when it’s hungry, it will also tell you when it’s satisfied. Satisfied means a comfortable fullness. Take pauses in between bites to check in with your body’s satiety level and eat slowly. This will give your body a chance to communicate with you.
7. Enjoy your meal- Don’t rush. Relax! Whether it be with friends, alone, or your cat, place yourself in an environment that will promote satisfaction when eating.
8. Move your body- It’s important to be aware of your “why” with this one. Why are you exercising? Is it so people can like you? Or are you exercising for your happiness? When we shift our purpose of exercising to feel stronger, healthier, and have longevity, we will feel a sense of independence. Independent of the need to do something for the sake of others.
9. Respect your body- Everyone’s body is different, for individuality is a beautiful thing. When we learn to love ourselves, we recognize that even our imperfections are just as perfect. Recognize your greatness.

10) Honor your health- Eat foods that you love. Simple. Make it an enjoyable experience to cook your meals while instilling a healthy balance. 

 
Final Thoughts
 Following your intuition can be difficult at first when it comes to eating, but with consistency and patience intuitive eating will become as natural as breathing.






References

Boucher, S., Edwards, O., Gray, A., Nada-Raja, S., Lillis, J., Tylka, T., & Horwath, C. (2016). Teaching Intuitive Eating and Acceptance and Commitment Therapy Skills Via a Web-Based Intervention: A Pilot Single-Arm Intervention Study. JMIR Research Protocols, 5(4), E180. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5086025/#__ffn_sectitle
 
Horwath, C., Hagmann, D., & Hartmann, C. (2019). Intuitive eating and food intake in men and women: Results from the Swiss food panel study. Appetite, 135, 61-71. Retrieved from: https://www-sciencedirect-com.jpllnet.sfsu.edu/science/article/pii/S0195666318312881
 
Jennings, K. (2019). A Quick Guide to Intuitive Eating. Health Line Media. Retrieved from: https://www.healthline.com/nutrition/quick-guide-intuitive-eating

Sairanen, E., Tolvanen, A., Karhunen, L., Kolehmainen, M., Järvelä, E., Rantala, S., . . . Lappalainen, R. (2015). Psychological Flexibility and Mindfulness Explain Intuitive Eating in Overweight Adults. Behavior Modification, 39(4), 557-579. Retrieved from: https://journals-sagepub-com.jpllnet.sfsu.edu/doi/full/10.1177/0145445515576402


 


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