Sunday, July 30, 2006
Friday, July 28, 2006
New Blog & IE Links
Yesterday I created a new blog to ramble & muse about the different facets of becoming an Intuitive Eater. I often come across interesting tidbits in my non-dieting groups that cause me to stop & think about how I got to where I am as an eater. I needed a place to ramble on about those things, so I created yet another blog. ;o)
Also, I needed a place to store (and be able to share about) all of the links to different sources of IE Information I've collected. So, I added a page to my website where you can get all of these links. Feel free to browse there! I've included websites, blogs (yes, my friends are linked on there!), and books. I may add more categories later. Hopefully people will see it as another handy resource. :o)
Also, I needed a place to store (and be able to share about) all of the links to different sources of IE Information I've collected. So, I added a page to my website where you can get all of these links. Feel free to browse there! I've included websites, blogs (yes, my friends are linked on there!), and books. I may add more categories later. Hopefully people will see it as another handy resource. :o)
Monday, July 17, 2006
REVIEW: "Super-Size Me" [DVD]
Today I watched the movie, "Super-Size Me". Very interesting, and very true! The part where the guy gets the Super-size meal, and proceeds until he's so stuffed that he pukes ... case in point that we eat TOO much!
Here are some notes I took from the movie .. stuff that I found really interesting:
"In the ER, people who've overdosed on heroine to the point of a comatose state are given a drug called "Noloxone" (sp?). This drug blocks the opiate receptors in the brain, thereby stopping the heroine and 'waking up' the addict from his comatose state....
If you take a chocoholic ... someone who eats chocolate like it's going out of style, and you give them this same drug, Noloxone, they will lose interest in chocolate!
--> it's the drug effect of the food on the brain that keeps us going back again & again." (Neal Barnard, M.D.)
"in the last 20-25 years there's been a doubling of overweight children & adolescents -- this is linked to countless health problems for them later in life."
* "If current trends continue, 1 out of every 3 children born in 2000 will develop diabetes in their lifetime."
* "17 million Americans have Type 2 Diabetes -- that's one out of every 20 people." (Tommy Thompson, Secretary of Health & Human Services)
* "If Diabetes starts before the age of 15, you lose between 17 and 20 years of life span." (William Klish, M.D.)
* "20% of obese children have elevated abnormal liver function tests ... now doing study... biopsying... 1/2 of these children already have scaring of their livers and cirosis...
--> If their habits don't change, they'll end up with liver failure, or require transplant -- or face death."
* "The cost of a healthy school lunch program is the same as an unhealthy school lunch program" ... only reason the schools don't switch is because the junk food companies put up too much of a stink!
* "The average American child sees 10,000 food advertisements per year on T.V. (95% for sugared cereals, soft drinks, fast food, and candy)." (Kelly Brownell, Ph.D)
* "The most heavily advertised foods are consumed the most."
* "Americans eat out for 40% of their meals."
* "McDonald's is the worst because they aim at the kids (big advertising -- clown, Happy Meals, birthday parties, etc)."
* The "Biggie" drink at 7/11 is 1/2 gallon .. contains 48 tsp. of sugar (approx)!
Friday, July 14, 2006
My Journey, So Far
Today, in a group I belong to, one of the ladies posted about her journey with non-dieting to date. I liked her post a lot! And, I got the idea to post, here, about MY journey, so far, with non-dieting! :o)
Here's how it went for me:
- Found WD, then Thin Within. Learned to eat "intuitively".
- Legalized all of my "formerly forbidden foods" (no foods are "good" or "bad" or "forbidden" any more!)
- Learned to appreciate my body more -- it's a "temple of the Holy Spirit" (1 Corinthians 6:19, 20)
- Released 25 lbs in first 6 months, but I was still pretty emotional around it. I think it was a real "honeymoon" period in which I felt thin, powerful and in control of my eating.
- I saw my next layer of eating issues, namely stopping at satisfied.
Had to work through more emotional issues around being thin and
losing weight. Gained back 12 pounds of the 25 I'd "released".
- Am now in an experimental phase. I am reading books on non-dieting, and even some diet books, in order to personalize "Intuitive Eating" for me. Am still learning how to eat 0-5. I am working more on the emotional side (internal), instead of the physical side (external).
In summary, I am now more in control of my eating and my emotions, but not to the extent that I'd like to be. I can wait until I reach "0" to eat, but I still struggle with stopping at "5". I can CHOOSE to think positively about my weight, and my weight-loss journey. I am in a state, right now, where I'm not altogether concerned with releasing the weight -- I want to get the emotional side worked out first. The weight-loss will come when I've reached a certain understanding of things.
It's still a learning process, but it's far easier to do than it was a couple of months ago!
(Thanks to Karen for posting her version of this!)
Here's how it went for me:
- Found WD, then Thin Within. Learned to eat "intuitively".
- Legalized all of my "formerly forbidden foods" (no foods are "good" or "bad" or "forbidden" any more!)
- Learned to appreciate my body more -- it's a "temple of the Holy Spirit" (1 Corinthians 6:19, 20)
- Released 25 lbs in first 6 months, but I was still pretty emotional around it. I think it was a real "honeymoon" period in which I felt thin, powerful and in control of my eating.
- I saw my next layer of eating issues, namely stopping at satisfied.
Had to work through more emotional issues around being thin and
losing weight. Gained back 12 pounds of the 25 I'd "released".
- Am now in an experimental phase. I am reading books on non-dieting, and even some diet books, in order to personalize "Intuitive Eating" for me. Am still learning how to eat 0-5. I am working more on the emotional side (internal), instead of the physical side (external).
In summary, I am now more in control of my eating and my emotions, but not to the extent that I'd like to be. I can wait until I reach "0" to eat, but I still struggle with stopping at "5". I can CHOOSE to think positively about my weight, and my weight-loss journey. I am in a state, right now, where I'm not altogether concerned with releasing the weight -- I want to get the emotional side worked out first. The weight-loss will come when I've reached a certain understanding of things.
It's still a learning process, but it's far easier to do than it was a couple of months ago!
(Thanks to Karen for posting her version of this!)
More notes from the book....
[from "Thin People Don't Clean Their Plates" by Jill Fleming]
** ""Change the way you think about your trigger food. Instead of thinking that you can't stop eating it once you start, think that you are the one who chooses to continue to eat the food. In the second scenario, you are in control, not the food. Remember, you are ultimately responsible for what goes into your mouth and body." (p.68) **
* Re: Carbohydrate Addicts / Carbohydrate Sensitive people: should stay away from or limit simple carbohydrates and processed foods. "...the fewer of these items you eat, the less intense your cravings will be. You will experience fewer fluctuations in blood sugars, which will help you feel more in control of your food choices." (p.69)
* Benefits of drinking water:
- helps rid body of fat & toxins
- keeps skin healthy & resilient
- helps minimize sagging skin as you lose weight *
- helps maintain proper muscle-tone
- will help relieve & prevent constipation
- helps suppress appetite
- essential for digestion, absorption of vitamins & minerals, circulation, excretion, transporting nutrients, building tissue, maintaining body temperature.
- more water intake = increased energy levels *
- more you drink = more your body craves it **
* "Another advantage of SLOWER EATING is that chewing your food thoroughly aids your body in digestion." (p.31)
* "When you consume fat following/in combination with sugar (ie: Coca Cola!), the fat is then more easily stored in your fat cells." (p.57)
** "Your attitude will determine your success... you alone are responsible for your body and its size." (p.11)
** "...the more positive choices you make, the more positive choices your body craves. The more unhealthy choices you make, the more unhealthy choices your body craves....
Remember: your body will start to desire more of the choices you predominantly make. IT WILL BECOME EASIER WITH REPETITION." (p.118) **
** ""Change the way you think about your trigger food. Instead of thinking that you can't stop eating it once you start, think that you are the one who chooses to continue to eat the food. In the second scenario, you are in control, not the food. Remember, you are ultimately responsible for what goes into your mouth and body." (p.68) **
* Re: Carbohydrate Addicts / Carbohydrate Sensitive people: should stay away from or limit simple carbohydrates and processed foods. "...the fewer of these items you eat, the less intense your cravings will be. You will experience fewer fluctuations in blood sugars, which will help you feel more in control of your food choices." (p.69)
* Benefits of drinking water:
- helps rid body of fat & toxins
- keeps skin healthy & resilient
- helps minimize sagging skin as you lose weight *
- helps maintain proper muscle-tone
- will help relieve & prevent constipation
- helps suppress appetite
- essential for digestion, absorption of vitamins & minerals, circulation, excretion, transporting nutrients, building tissue, maintaining body temperature.
- more water intake = increased energy levels *
- more you drink = more your body craves it **
* "Another advantage of SLOWER EATING is that chewing your food thoroughly aids your body in digestion." (p.31)
* "When you consume fat following/in combination with sugar (ie: Coca Cola!), the fat is then more easily stored in your fat cells." (p.57)
** "Your attitude will determine your success... you alone are responsible for your body and its size." (p.11)
** "...the more positive choices you make, the more positive choices your body craves. The more unhealthy choices you make, the more unhealthy choices your body craves....
Remember: your body will start to desire more of the choices you predominantly make. IT WILL BECOME EASIER WITH REPETITION." (p.118) **
Thursday, July 13, 2006
A New Hunger Scale
Today I finished reading "THIN PEOPLE DON'T CLEAN THEIR PLATES" by Jill Fleming. She claims it's "not a diet", and it has a Hunger-Satisfaction Scale! She says "don't limit your food choices". But, then she contradicts herself and suggests you eat mostly low-fat food! It's a diet, if you ask me! :-? Her Thin Choices program follows the following guidelines:
- eat mostly low-fat food choices
- have 8-10 servings of fruits & vegetables daily
- drink a minimum of 8 glasses of water daily
- get at least 7 hours of sleep
- breathe deeply for 10 minutes a day
- move your body for 30 minutes most days of the week
While these are all great suggestions, and they'll probably get you healthy and help you lose weight, I still don't agree with the "eat low-fat food" bit! I'm a walking-talking example that you can lose weight while still eating full-fat *REAL* foods ... so long as you only eat when you're hungry, and you stop when you're satisfied! :o)
Now, that all said, I have to say... I REALLY liked the Hunger Scale that Ms. Fleming uses in her book! I think I even like it *better* than the Thin Within one! This is what it looks like:
HUNGER - SATISFACTION SCALE (HSS)
10: Stuffed to the point of feeling sick (Thanksgiving full!)
9: Very uncomfortable, tired
8: Uncomfortably full
7: Feel you have eaten just a little bit too much
6: Comfortable, satisfied [stop eating]
5: Just noticing the first signs of hunger [slow down, if eating]
4: Hungry, ready to eat [Eat at this point]
3: Very hungry
2: Extremely hungry, irritable
1: Starving, can't concentrate, dizzy
Doesn't that make a lot of sense? I think it's great! And, here's why:
1) It doesn't give you a ton of room for humming & hawing about whether/not you're hungry & ready to eat ... either you ARE or you're NOT.
2) It defines / adds in the numbers for going PAST hungry to the shaky point (which I often do)
3) Your eating range should fall between 4 and 6 on the scale ... and this can be visualized like a Stop Light: 4=Green Light --Eat! / 5=Yellow Light --slow down & pay attention / 6=Red Light --Stop Eating!
I'm thinking that I'm going to give this new hunger scale a try ... see if it works better for me than Thin Within's did. Theirs seems to give me too much room for error... Just my personal observation.
- eat mostly low-fat food choices
- have 8-10 servings of fruits & vegetables daily
- drink a minimum of 8 glasses of water daily
- get at least 7 hours of sleep
- breathe deeply for 10 minutes a day
- move your body for 30 minutes most days of the week
While these are all great suggestions, and they'll probably get you healthy and help you lose weight, I still don't agree with the "eat low-fat food" bit! I'm a walking-talking example that you can lose weight while still eating full-fat *REAL* foods ... so long as you only eat when you're hungry, and you stop when you're satisfied! :o)
Now, that all said, I have to say... I REALLY liked the Hunger Scale that Ms. Fleming uses in her book! I think I even like it *better* than the Thin Within one! This is what it looks like:
10: Stuffed to the point of feeling sick (Thanksgiving full!)
9: Very uncomfortable, tired
8: Uncomfortably full
7: Feel you have eaten just a little bit too much
6: Comfortable, satisfied [stop eating]
5: Just noticing the first signs of hunger [slow down, if eating]
4: Hungry, ready to eat [Eat at this point]
3: Very hungry
2: Extremely hungry, irritable
1: Starving, can't concentrate, dizzy
Doesn't that make a lot of sense? I think it's great! And, here's why:
1) It doesn't give you a ton of room for humming & hawing about whether/not you're hungry & ready to eat ... either you ARE or you're NOT.
2) It defines / adds in the numbers for going PAST hungry to the shaky point (which I often do)
3) Your eating range should fall between 4 and 6 on the scale ... and this can be visualized like a Stop Light: 4=Green Light --Eat! / 5=Yellow Light --slow down & pay attention / 6=Red Light --Stop Eating!
I'm thinking that I'm going to give this new hunger scale a try ... see if it works better for me than Thin Within's did. Theirs seems to give me too much room for error... Just my personal observation.
Saturday, July 08, 2006
Thoughts...
I've discovered that Intuitive Eating is not a cut & dried method for weight loss. There are many, many ways 'out there' to "do" Intuitive Eating.
What works for one person won't work for the next because each person is unique -- an individual. Therefore, Intuitive Eating (IE) has to be unique, individual, personalized.
One way to "personalize" IE for me, I've discovered, is to read a bunch of different books on the subject, and then pick and choose what works *for me*.
As you can see from this blog, I've been "researching" a lot! :o)
I've read books like...
From all of these books I've gleaned a bit of wisdom here, a little bit of insight there. And, I think that that's the best way to go about learning how to eat "intuitively".
I've just put in a request at my library for several more books...
I'm especially looking forward to the last two! I've not actually read the "Intuitive Eating" book, yet, but I feel I should, since a lot of people that are joining my Yahoo support group are ordering it! LOL. And, "Thin For Life" supposedly details the success stories of a bunch of people who've lost 20+ lbs and kept it off for at least 3 years! I love inspiring stories! (if you have one, feel free to leave me a comment!)
Anyway. I just thought I'd post some thoughts. This has been playing around in my head a lot, lately. :o)
What works for one person won't work for the next because each person is unique -- an individual. Therefore, Intuitive Eating (IE) has to be unique, individual, personalized.
One way to "personalize" IE for me, I've discovered, is to read a bunch of different books on the subject, and then pick and choose what works *for me*.
As you can see from this blog, I've been "researching" a lot! :o)
I've read books like...
- "Thin Within" by Judy & Arthur Halliday
- "Overcoming Overeating" by Jane R. Hirschmann & Carol Munter
- "Fit for Life" by Harvey & Marilyn Diamond
- "Weigh Down" by Gwen Shamblin
From all of these books I've gleaned a bit of wisdom here, a little bit of insight there. And, I think that that's the best way to go about learning how to eat "intuitively".
I've just put in a request at my library for several more books...
- "How to Eat Like a Thin Person" by Lorraine Dusky
- "Emotional Eating" by Edward Abramson
- "Thin People Don't Clean Their Plates" by Jill Fleming
- "Thin For Life" by Anne Fletcher
- "Intuitive Eating" by Evelyn Tribole & Elyse Resch (had to interlibrary-loan this one!
I'm especially looking forward to the last two! I've not actually read the "Intuitive Eating" book, yet, but I feel I should, since a lot of people that are joining my Yahoo support group are ordering it! LOL. And, "Thin For Life" supposedly details the success stories of a bunch of people who've lost 20+ lbs and kept it off for at least 3 years! I love inspiring stories! (if you have one, feel free to leave me a comment!)
Anyway. I just thought I'd post some thoughts. This has been playing around in my head a lot, lately. :o)
Friday, July 07, 2006
Quotes from "FIT FOR LIFE" by Harvey & Marilyn Diamond
[The following quotes were taken from "Fit for Life" by Harvey & Marilyn Diamond... While I don't recommend the book for weight-loss (it's basically a "diet" book, though it swears up & down that it's not!) I liked some of the ideas in it.]
:::::::::::::::::::::::::::::::::::::::::
* "Belief systems can be the biggest obstacle to one's progress." [p.44]
* "All animals in nature are naturally trim." [p.33]
(does not include pets & zoo animals)
* "There is nothing to feel guilty about. You have certain cravings that you have built up over the years. It's going to take a certain amount of time for you to overcome these cravings. The idea is not to upset the balance more often that you maintain it. You eat heavy one day, and then the next day comes. It's a brand-new day." [p.33]
* Set your own pace; don't try to switch over all at once. Baby steps!
* It took you X number of years to put the weight on, so it's not going to come off overnight ... "the important thing is to START" to make changes that move you TOWARD your goal!
* "You are on a journey; let it be fun, not an ordeal. You can drive from the West Coast to the East Coast in three days at breakneck speed and miss all of the sights & splendor this country has to offer; or you could take three weeks and enjoy yourself. Take your time, and be confident that you will reach your destination (goal) a happier, healthier person for the effort expended on your own behalf." [p.97]
*** "The practice that will help you eliminate that craving for sweets more than anything else is the correct consumption of FRUIT. The sugar in fruit is untampered with and supplies the body with the nutrients it craves." [p.98]
Emphasis mine ... this is my BIGGEST issue!
* "Whatever you have added (meat) to your salad will break down more quickly & pass through your system more easily due to its properly combined nature and the presence of all the fresh, raw vegetables." [p.139]
RE: Eating at buffets, etc:
-> "Before taking a plate, survey the offerings & decide
what your plan will be." [p.??]
Causes of OVEREATING: [p.146]
1) "When no nutrients are being absorbed by your intestines as a result of clogging, the body sets off an alarm that it has not been fed, and even though we have just eaten, we want to eat more."
2) "There is no better way to malnourish your body than to eat processed & junk foods excessively... If they are large quantities of junk food, the body experiences slow starvation. Our bodies set off the alarm, once again, for more food because they are literally starving ... NUTRITIONALLY!"
* "The key is DIRECTION, not speed." [p.224]
[from chapter 7]:
* "Fruit is the most important food we can put into the human body
* "Fruit has the highest water-content of any food ... all of it is 80-90% cleansing, life-giving water."
* "All of the vitamins, minerals, carbohydrates, amino acids, & fatty acids that the human body requires for its existence are to be found in fruit."
* "Fruit requires less energy to be digested than any other food."
* "By its nature, fruit affords the body the opportunity to cleanse built-up residue from the system." (p.50)
** "Fuel value should always be the foremost factor in determining the worth of any food." [chapter 7]
* Try different salads as meals ... add some meat to it, and lots of raw veggies. (ie: Chicken Caesar Salad)
**** "Calorie-counting is a very antiquated and ineffective means of trying to regulate one's weight. It looks viable in theory, but so does the theory that the sun orbits the earth. Calorie-counting is an unrealistic guage by which to measure one's progress. That is why so many calorie-counters do not find the results they are looking for, even though they diligently count their calories." [p.58] ****
* "Any time you alter your eating habits, your body has to adjust to that change, and in so doing, can initially leave you feeling out of sorts." [p.63]
* "You have the rest of your life, so don't put undo pressure on yourself." [p.66]
* "If the principles [of Intuitive Eating] make sense to you, and you're willing to try them, that's all it will take!" [p.66, in brackets mine]
:::::::::::::::::::::::::::::::::::::::::
* "Belief systems can be the biggest obstacle to one's progress." [p.44]
* "All animals in nature are naturally trim." [p.33]
(does not include pets & zoo animals)
* "There is nothing to feel guilty about. You have certain cravings that you have built up over the years. It's going to take a certain amount of time for you to overcome these cravings. The idea is not to upset the balance more often that you maintain it. You eat heavy one day, and then the next day comes. It's a brand-new day." [p.33]
* Set your own pace; don't try to switch over all at once. Baby steps!
* It took you X number of years to put the weight on, so it's not going to come off overnight ... "the important thing is to START" to make changes that move you TOWARD your goal!
* "You are on a journey; let it be fun, not an ordeal. You can drive from the West Coast to the East Coast in three days at breakneck speed and miss all of the sights & splendor this country has to offer; or you could take three weeks and enjoy yourself. Take your time, and be confident that you will reach your destination (goal) a happier, healthier person for the effort expended on your own behalf." [p.97]
*** "The practice that will help you eliminate that craving for sweets more than anything else is the correct consumption of FRUIT. The sugar in fruit is untampered with and supplies the body with the nutrients it craves." [p.98]
Emphasis mine ... this is my BIGGEST issue!
* "Whatever you have added (meat) to your salad will break down more quickly & pass through your system more easily due to its properly combined nature and the presence of all the fresh, raw vegetables." [p.139]
RE: Eating at buffets, etc:
-> "Before taking a plate, survey the offerings & decide
what your plan will be." [p.??]
Causes of OVEREATING: [p.146]
1) "When no nutrients are being absorbed by your intestines as a result of clogging, the body sets off an alarm that it has not been fed, and even though we have just eaten, we want to eat more."
2) "There is no better way to malnourish your body than to eat processed & junk foods excessively... If they are large quantities of junk food, the body experiences slow starvation. Our bodies set off the alarm, once again, for more food because they are literally starving ... NUTRITIONALLY!"
* "The key is DIRECTION, not speed." [p.224]
[from chapter 7]:
* "Fruit is the most important food we can put into the human body
* "Fruit has the highest water-content of any food ... all of it is 80-90% cleansing, life-giving water."
* "All of the vitamins, minerals, carbohydrates, amino acids, & fatty acids that the human body requires for its existence are to be found in fruit."
* "Fruit requires less energy to be digested than any other food."
* "By its nature, fruit affords the body the opportunity to cleanse built-up residue from the system." (p.50)
** "Fuel value should always be the foremost factor in determining the worth of any food." [chapter 7]
* Try different salads as meals ... add some meat to it, and lots of raw veggies. (ie: Chicken Caesar Salad)
**** "Calorie-counting is a very antiquated and ineffective means of trying to regulate one's weight. It looks viable in theory, but so does the theory that the sun orbits the earth. Calorie-counting is an unrealistic guage by which to measure one's progress. That is why so many calorie-counters do not find the results they are looking for, even though they diligently count their calories." [p.58] ****
* "Any time you alter your eating habits, your body has to adjust to that change, and in so doing, can initially leave you feeling out of sorts." [p.63]
* "You have the rest of your life, so don't put undo pressure on yourself." [p.66]
* "If the principles [of Intuitive Eating] make sense to you, and you're willing to try them, that's all it will take!" [p.66, in brackets mine]
Tuesday, July 04, 2006
Tuesday, June 27, 2006
Stages...
It's a learning process, this Intuitive Eating...
The other day, I read somewhere a really good way of looking at things:
Babies don't come out of the womb ready / knowing how to walk ... it takes them stages to learn. First, they can't do anything. Then they learn to creep, to crawl, to toddle, THEN to walk!
It's the same with relearning how to eat "intuitively", I think. First we learn about what we should be doing (waiting for "0"/empty, and stopping by "5"/before we've stuffed ourselves). Then we stumble -- the practices are unfamiliar, so it takes a while to get the hang of things. And then, finally, we're walking ... we're an Intuitive Eater, and we can do it without having to put much (if any) thought into it at all! It's ingrained and "natural"....
I am currently in the "Toddle" stage... I've learned what I need to do to be an Intuitive Eater, but I'm having trouble getting it right. I'm still thinking like a "dieter", I think. :-? But, with practice (and a LOT of patience with myself!) I will get there, eventually. :o)
The other day, I read somewhere a really good way of looking at things:
Babies don't come out of the womb ready / knowing how to walk ... it takes them stages to learn. First, they can't do anything. Then they learn to creep, to crawl, to toddle, THEN to walk!
It's the same with relearning how to eat "intuitively", I think. First we learn about what we should be doing (waiting for "0"/empty, and stopping by "5"/before we've stuffed ourselves). Then we stumble -- the practices are unfamiliar, so it takes a while to get the hang of things. And then, finally, we're walking ... we're an Intuitive Eater, and we can do it without having to put much (if any) thought into it at all! It's ingrained and "natural"....
I am currently in the "Toddle" stage... I've learned what I need to do to be an Intuitive Eater, but I'm having trouble getting it right. I'm still thinking like a "dieter", I think. :-? But, with practice (and a LOT of patience with myself!) I will get there, eventually. :o)
Sunday, June 25, 2006
...by any other name...
Recently I've come to the realization that "Intuitive Eating" has many different names...
Do a Google search for any of the above and you'll find a myriad of different websites on the subject!
Some websites can turn out to be really helpful, too! For example, Fred Anderson's website is TRULY inspiring! Through a form of Intuitive Eating he has managed to shed over 170 pounds! He has graciously started posting his book on his website for free, so it's worth browsing!
Other websites you have to be somewhat cautious of. They might "say" they're following intuitive eating, but still have a lot of the "diet" mentality, or "rules"... Be discerning!
- non-dieting
- intuitive eating
- normal eating
- hunger/fullness method
- attuned eating
- conscious eating
Do a Google search for any of the above and you'll find a myriad of different websites on the subject!
Some websites can turn out to be really helpful, too! For example, Fred Anderson's website is TRULY inspiring! Through a form of Intuitive Eating he has managed to shed over 170 pounds! He has graciously started posting his book on his website for free, so it's worth browsing!
Other websites you have to be somewhat cautious of. They might "say" they're following intuitive eating, but still have a lot of the "diet" mentality, or "rules"... Be discerning!
Thursday, June 22, 2006
New Yahoo Group!
Click to join IntuitiveEating_Support
Join my group if you're looking for support in following the principles of Intuitive Eating! :o)
Tuesday, May 23, 2006
Some "how-to" tips....
So, you've probably read through my blog, here, and wondered, "Well, how do I put these principles into practice?" How do you practice "intuitive eating"?
Here are some tips to get you started...
1. WAIT FOR YOUR "0"
What does it feel like to truly be hungry? Do you even know what it should feel like when your stomach is completely empty? Some people feel their stomach growl, some people don't. Some people get irritable and cranky when they're at "0". Every person is different, so "0" / empty is going to feel different for each individual.
A great thing to remember is: "When in doubt, wait it out."
If you aren't sure if you're completely empty, wait another 15-30 minutes and then take another "inventory" ... ask yourself, "Am I hungry now? Have I noticed any signs?" (tummy growl, irritability, etc). If you're hungry, eat! If you're not, wait a little longer. Some people, when first trying to find their "0" point, have gone 72 hours without eating! But, WARNING: to go longer than this is dangerous! Be sure to keep drinking water, and eat something if you've gone quite a while and still can't seem to find it. Eventually you'll recognize what "empty" feels like. :o)
2. EAT IN A CALM ENVIRONMENT ~ REDUCE DISTRACTIONS
What is it like around you when you're eating? Is it quiet? Is it chaotic? Is your mind on your meal, or is it off somewhere else? Do you read / watch TV while you're eating?
It's important to reduce the number of distractions at meal times so that you can focus on your food, and so that you can eat in a calm environment. For most households with a family, this will be a little tricky. But if you can reduce your number of distractions to a minimal level, you'll be able to get more out of your meal.
When we aren't paying attention to our meal, our body doesn't recognize that we've eaten, and therefore we end up rooting around looking for something to eat shortly after we've had a meal. But, if you sit down and eat in a calm environment, your body will remember, "Oh yeah! I already ate!" :o)
Turn off the T.V. ... put away your current reading material. Meal times are for concentrating on the meal and the people around you.
3. SIT DOWN TO EAT
Same as the last point, if you sit down to eat, your body is more likely to remember, later, that it's already "refueled" and you'll be less likely to snack when you're not hungry.
4. STOP AT "5"
If your body was like a gasoline tank on a car, you know that you need to refuel when you're at "0" / empty. But, you also know that you shouldn't overfill the tank! So, we give you a "hunger scale"....
----------------------- 10 (stuffed)
|
|
|
------------------------- 5 (comfortable)
|
|
|
------------------------ 0 (empty)
What you want to do is make sure that you eat bewteen 0 to 5. If you go over that "5" point, if you eat more than your stomach can actually hold, you're not going to feel that great after your meal. You're going to feel bloated and like you need to lie down.
Finding where you're "comfortable" takes a considerable amount of effort. A lot of people really struggle with this part of "intuitive eating". In a world where you're offered "super-sized" meals, it's hard to know just how much will satisfy you without going over your limit.
At first, it's helpful to try reducing the size of your plate. If you use a salad plate instead of a dinner plate, you'll usually start to see results shortly afterward. The trick is not to fill up your salad plate to overflowing! Don't pile it up a mile-high and think you're eating less ... it doesn't work like that! ;-)
After trying the salad plate for a while, try cutting even that back to half. Fill your plate, if you wish, but scrape half of your portions back into the dishes, and eat half of what you'd originally planned.
Most people are stunned to find out how little food they really *need* to "refuel". But, when you realize that your stomach is basically only the size of a clenched fist, it makes sense that you're not going to be able to fit a whole lot in there without going past a "5".
At "5", you should be able to bend over, after eating, without feeling like your meal is going to come back to haunt you ... you should be able to breathe normally, and you probably won't experience heartburn or indigestion.
And, if you don't get the hang of this step right away, don't panic. Like I've said, it takes quite a while for most people to get the hang of eating less and being satisfied. :o)
5. PAY ATTENTION TO YOUR FOOD
Another tricky thing is to pay attention to your food while you're eating. This is tricky because a lot of people don't eat alone. So, you're probably thinking, "Well, am I supposed to be rude and ignore those that are with me in order to pay attention to my food instead?". Nope! You can pay attention to your food *and* your eating companions!
Try this: take a bite of your food, put your fork down, and chew ... pay attention to the taste and texture. Enjoy your meal! Then look up and talk with your eating partners. After a minute, take another bite, and repeat the process. And, voila! You've done it!
6. EAT SLOWLY, SAVORING EACH BITE
Because people are so busy, they usually eat on the run, or gulp 'n go. But, this only adds to our weight problem. Instead, try sitting down at the table, paying attention to your food, and chewing slowly.
Did you know that it takes 20 minutes for your stomach to signal your brain that it's full? That means that, if you scarf down your whole meal in just 5 minutes (as I've been known to frequently do), you take a great risk of flying past your "5" (or point of satisfaction), and stuffing yourself silly before your stomach even realizes what happened! If you eat slowly, and make your meal last at *least* 20 minutes, you'll be better able to find out when you're *truly* satisfied (instead of stuffed), and finding your "5" will be that much easier!
To put this into practice, see Tip #6! ;o)
7. EAT & DRINK WHAT YOU LOVE!
And lastly, we come to my favorite part of Intuitive Eating ... being able to enjoy what you eat and drink!
Dieters, I'm sure, get sick of eating low-fat / low-cal / low-carb anything ... they eventually will want the *real* thing. And, why not have it? Forget what the media has drilled into your head! God has blessed us with variety for a reason!
You want full-fat cheese in your lasagna? Go ahead! Enjoy! You want real ice cream, instead of frozen yogurt? Help yourself! Chocolate cake? Whoohooo!
Nothing is "good" or "bad" ... no food is "forbidden" any longer!
**** WARNING: If you are on a restricted diet due to HEALTH reasons, PLEASE follow your doctor's orders first! Do not disregard your physician's advice! ****
[these tips taken from the "Thin Within" program (ThinWithin.org) by Judy & Arthur Halliday]
Here are some tips to get you started...
1. WAIT FOR YOUR "0"
What does it feel like to truly be hungry? Do you even know what it should feel like when your stomach is completely empty? Some people feel their stomach growl, some people don't. Some people get irritable and cranky when they're at "0". Every person is different, so "0" / empty is going to feel different for each individual.
A great thing to remember is: "When in doubt, wait it out."
If you aren't sure if you're completely empty, wait another 15-30 minutes and then take another "inventory" ... ask yourself, "Am I hungry now? Have I noticed any signs?" (tummy growl, irritability, etc). If you're hungry, eat! If you're not, wait a little longer. Some people, when first trying to find their "0" point, have gone 72 hours without eating! But, WARNING: to go longer than this is dangerous! Be sure to keep drinking water, and eat something if you've gone quite a while and still can't seem to find it. Eventually you'll recognize what "empty" feels like. :o)
2. EAT IN A CALM ENVIRONMENT ~ REDUCE DISTRACTIONS
What is it like around you when you're eating? Is it quiet? Is it chaotic? Is your mind on your meal, or is it off somewhere else? Do you read / watch TV while you're eating?
It's important to reduce the number of distractions at meal times so that you can focus on your food, and so that you can eat in a calm environment. For most households with a family, this will be a little tricky. But if you can reduce your number of distractions to a minimal level, you'll be able to get more out of your meal.
When we aren't paying attention to our meal, our body doesn't recognize that we've eaten, and therefore we end up rooting around looking for something to eat shortly after we've had a meal. But, if you sit down and eat in a calm environment, your body will remember, "Oh yeah! I already ate!" :o)
Turn off the T.V. ... put away your current reading material. Meal times are for concentrating on the meal and the people around you.
3. SIT DOWN TO EAT
Same as the last point, if you sit down to eat, your body is more likely to remember, later, that it's already "refueled" and you'll be less likely to snack when you're not hungry.
4. STOP AT "5"
If your body was like a gasoline tank on a car, you know that you need to refuel when you're at "0" / empty. But, you also know that you shouldn't overfill the tank! So, we give you a "hunger scale"....
----------------------- 10 (stuffed)
|
|
|
------------------------- 5 (comfortable)
|
|
|
------------------------ 0 (empty)
What you want to do is make sure that you eat bewteen 0 to 5. If you go over that "5" point, if you eat more than your stomach can actually hold, you're not going to feel that great after your meal. You're going to feel bloated and like you need to lie down.
Finding where you're "comfortable" takes a considerable amount of effort. A lot of people really struggle with this part of "intuitive eating". In a world where you're offered "super-sized" meals, it's hard to know just how much will satisfy you without going over your limit.
At first, it's helpful to try reducing the size of your plate. If you use a salad plate instead of a dinner plate, you'll usually start to see results shortly afterward. The trick is not to fill up your salad plate to overflowing! Don't pile it up a mile-high and think you're eating less ... it doesn't work like that! ;-)
After trying the salad plate for a while, try cutting even that back to half. Fill your plate, if you wish, but scrape half of your portions back into the dishes, and eat half of what you'd originally planned.
Most people are stunned to find out how little food they really *need* to "refuel". But, when you realize that your stomach is basically only the size of a clenched fist, it makes sense that you're not going to be able to fit a whole lot in there without going past a "5".
At "5", you should be able to bend over, after eating, without feeling like your meal is going to come back to haunt you ... you should be able to breathe normally, and you probably won't experience heartburn or indigestion.
And, if you don't get the hang of this step right away, don't panic. Like I've said, it takes quite a while for most people to get the hang of eating less and being satisfied. :o)
5. PAY ATTENTION TO YOUR FOOD
Another tricky thing is to pay attention to your food while you're eating. This is tricky because a lot of people don't eat alone. So, you're probably thinking, "Well, am I supposed to be rude and ignore those that are with me in order to pay attention to my food instead?". Nope! You can pay attention to your food *and* your eating companions!
Try this: take a bite of your food, put your fork down, and chew ... pay attention to the taste and texture. Enjoy your meal! Then look up and talk with your eating partners. After a minute, take another bite, and repeat the process. And, voila! You've done it!
6. EAT SLOWLY, SAVORING EACH BITE
Because people are so busy, they usually eat on the run, or gulp 'n go. But, this only adds to our weight problem. Instead, try sitting down at the table, paying attention to your food, and chewing slowly.
Did you know that it takes 20 minutes for your stomach to signal your brain that it's full? That means that, if you scarf down your whole meal in just 5 minutes (as I've been known to frequently do), you take a great risk of flying past your "5" (or point of satisfaction), and stuffing yourself silly before your stomach even realizes what happened! If you eat slowly, and make your meal last at *least* 20 minutes, you'll be better able to find out when you're *truly* satisfied (instead of stuffed), and finding your "5" will be that much easier!
To put this into practice, see Tip #6! ;o)
7. EAT & DRINK WHAT YOU LOVE!
And lastly, we come to my favorite part of Intuitive Eating ... being able to enjoy what you eat and drink!
Dieters, I'm sure, get sick of eating low-fat / low-cal / low-carb anything ... they eventually will want the *real* thing. And, why not have it? Forget what the media has drilled into your head! God has blessed us with variety for a reason!
You want full-fat cheese in your lasagna? Go ahead! Enjoy! You want real ice cream, instead of frozen yogurt? Help yourself! Chocolate cake? Whoohooo!
Nothing is "good" or "bad" ... no food is "forbidden" any longer!
**** WARNING: If you are on a restricted diet due to HEALTH reasons, PLEASE follow your doctor's orders first! Do not disregard your physician's advice! ****
[these tips taken from the "Thin Within" program (ThinWithin.org) by Judy & Arthur Halliday]
Saturday, March 25, 2006
What Kind of Eater are YOU?
[from "INTUITIVE EATING" by Evelyn Tribole & Elyse
Resch]
WHAT KIND OF EATER ARE YOU?
#1.
EATING STYLE: Careful Eater
TRIGGER: Fitness & health
CHARACTERISTIC: Appears to be the perfect eater;
anguishes over each food morsel and its effect on the
body. On the surface, this person seems health- and
fitness-oriented.
#2.
EATING STYLE: Unconscious Eater
TRIGGER: Eating while doing something else at the same
time.
CHARACTERISTIC: This person is often unaware that
he/she is eating, or how much is being eaten. To sit
down and simply eat is often viewed as a waste of
time. Eating is usually paired with another activity
to be productive. There are many subtypes.
#2.1
EATING STYLE: Chaotic Unconscious Eater
TRIGGER: Overscheduled Life
CHARACTERISTIC: This person's eating style is
haphazard --- gulp 'n go when the food is available.
Seems to thrive on tension.
#2.2
EATING STYLE: Refuse-not Unconscious Eater
TRIGGER: Presence of food.
CHARACTERISTIC: This person is especially vulnerable
to candy jars, or food present in meetings or sitting
openly on the kitchen counter.
[*** THIS IS ME!!! ***]
#2.3
EATING STYLE: Waste-not Unconscious Eater
TRIGGER: Free food
CHARACTERISTIC: This person's eating drive is often
influenced by the value of the food dollar and is
susceptible to all-you-can-eat buffets and free food.
#2.4
EATING STYLE: Emotional Unconscious Eater
TRIGGER: Uncomfortable Emotions
CHARACTERISTIC: Stress or uncomfortable feelings
trigger eating -- especially when alone.
[** this is also me **]
#3.
EATING STYLE: Professional Dieter
TRIGGER: Feeling fat
CHARACTERISTIC: This person is perpetually dieting,
often trying the latest commercial diet or diet book.
#4.
EATING STYLE: Intuitive Eater
TRIGGER: biological hunger
CHARACTERISTIC: This person makes food choices without
experiencing guilt or an ethical dilemma. Honors
hunger, respects fullness, enjoys the pleasure of
eating.
Resch]
WHAT KIND OF EATER ARE YOU?
#1.
EATING STYLE: Careful Eater
TRIGGER: Fitness & health
CHARACTERISTIC: Appears to be the perfect eater;
anguishes over each food morsel and its effect on the
body. On the surface, this person seems health- and
fitness-oriented.
#2.
EATING STYLE: Unconscious Eater
TRIGGER: Eating while doing something else at the same
time.
CHARACTERISTIC: This person is often unaware that
he/she is eating, or how much is being eaten. To sit
down and simply eat is often viewed as a waste of
time. Eating is usually paired with another activity
to be productive. There are many subtypes.
#2.1
EATING STYLE: Chaotic Unconscious Eater
TRIGGER: Overscheduled Life
CHARACTERISTIC: This person's eating style is
haphazard --- gulp 'n go when the food is available.
Seems to thrive on tension.
#2.2
EATING STYLE: Refuse-not Unconscious Eater
TRIGGER: Presence of food.
CHARACTERISTIC: This person is especially vulnerable
to candy jars, or food present in meetings or sitting
openly on the kitchen counter.
[*** THIS IS ME!!! ***]
#2.3
EATING STYLE: Waste-not Unconscious Eater
TRIGGER: Free food
CHARACTERISTIC: This person's eating drive is often
influenced by the value of the food dollar and is
susceptible to all-you-can-eat buffets and free food.
#2.4
EATING STYLE: Emotional Unconscious Eater
TRIGGER: Uncomfortable Emotions
CHARACTERISTIC: Stress or uncomfortable feelings
trigger eating -- especially when alone.
[** this is also me **]
#3.
EATING STYLE: Professional Dieter
TRIGGER: Feeling fat
CHARACTERISTIC: This person is perpetually dieting,
often trying the latest commercial diet or diet book.
#4.
EATING STYLE: Intuitive Eater
TRIGGER: biological hunger
CHARACTERISTIC: This person makes food choices without
experiencing guilt or an ethical dilemma. Honors
hunger, respects fullness, enjoys the pleasure of
eating.
Friday, March 10, 2006
From "Overcoming Overeating" by Jane R. Hirschmann & Carol H. Munter
Today I finished reading "OVERCOMING OVEREATING: Living Free in a World of Food" by Jane R. Hirschmann & Carol H. Munter. It teaches people how to get free of dieting, and how to relearn to feed themselves "on demand" ... basically, the principles of Intuitive Eating.
Here are some quotes from the book that I found insightful:
Page 11:
"Compulsive eaters consider themselves 'fat' or 'bad' because they measure themselves against two cultural ideals and find themselves lacking. First, they accept the idea that there is an 'ideal' body and that theirs is far from it; second, they believe that eating is something which must be 'controlled'."
Page 25:
"To be sure, many people welcome the rules and regulations of a diet. They like the structure. They feel relieved to have the decisions about what, when and how much to eat taken out of their hands. They find it easier to say 'I'm not allowed' than to struggle with their needs and desires... we live in a culture that applauds control."
Page 26:
"Once you understand that diets are punishments for bad behaviour, you can understand why they fail... Diets are, fundamentally, confinements much like prisons, and dieters, like prisoners, do time for not looking right. Prisoners share a common fantasy: Rebellion."
Page 87:
"You and your body are self-regulatory. You are going to learn how to let your body tell you how it should be fed, and in the process many of you will also lose weight. We recognize, however, that you haven't yet accepted the idea that you can self-regulate and that stopping dieting is a frightening step for you to take."
"SCOLDING AND WEIGHT-GAIN GO HAND-IN-HAND!"
Page 88:
"If you let go of rules and do not yell at yourself about food, you will eat less compulsively. Giving up diets is LIBERATING!"
"DEPRIVATION & SCARCITY ALWAYS INCREASE DESIRE!"
"Dumping the diet means you will never again think of ANY food as 'fattening' or 'forbidden'."
"FOOD RESTRICTIONS CREATE AN EXAGGERATED YEARNING!"
"Our goal is to get you to a point where it won't occur to you to eat unless you're hungry... Once your obsession is cured, you'll be able to have a terrible week without turning to food for comfort."
Here are some quotes from the book that I found insightful:
Page 11:
"Compulsive eaters consider themselves 'fat' or 'bad' because they measure themselves against two cultural ideals and find themselves lacking. First, they accept the idea that there is an 'ideal' body and that theirs is far from it; second, they believe that eating is something which must be 'controlled'."
Page 25:
"To be sure, many people welcome the rules and regulations of a diet. They like the structure. They feel relieved to have the decisions about what, when and how much to eat taken out of their hands. They find it easier to say 'I'm not allowed' than to struggle with their needs and desires... we live in a culture that applauds control."
Page 26:
"Once you understand that diets are punishments for bad behaviour, you can understand why they fail... Diets are, fundamentally, confinements much like prisons, and dieters, like prisoners, do time for not looking right. Prisoners share a common fantasy: Rebellion."
Page 87:
"You and your body are self-regulatory. You are going to learn how to let your body tell you how it should be fed, and in the process many of you will also lose weight. We recognize, however, that you haven't yet accepted the idea that you can self-regulate and that stopping dieting is a frightening step for you to take."
"SCOLDING AND WEIGHT-GAIN GO HAND-IN-HAND!"
Page 88:
"If you let go of rules and do not yell at yourself about food, you will eat less compulsively. Giving up diets is LIBERATING!"
"DEPRIVATION & SCARCITY ALWAYS INCREASE DESIRE!"
"Dumping the diet means you will never again think of ANY food as 'fattening' or 'forbidden'."
"FOOD RESTRICTIONS CREATE AN EXAGGERATED YEARNING!"
"Our goal is to get you to a point where it won't occur to you to eat unless you're hungry... Once your obsession is cured, you'll be able to have a terrible week without turning to food for comfort."
Friday, March 03, 2006
My Story...
My weight problems started during my first pregnancy, in 1998. Up until then, I'd been a tiny size 6, and could eat whatever I wanted without gaining a pound. I never *truly* exercised, unless you count dancing around in my room to my music. ;-)
With my pregnancy, I was going through a great amount of stress, plus I'd injured myself and couldn't work. I lost a lot of my "friends" during this time period, so I was lonely, afraid, and bored. I sat around in front of the television, watching soap-operas, and snacking.
My family (and my doctor) kept commenting on my weight gain. They told me to go easy on the snacks, and drink more water. I didn't listen. I thought, "I'm eating for two! It's okay!" Boy, what a lie! LOL
By the end of the pregnancy, I'd ballooned up to a size 18 -- the heaviest I've ever been in my life -- and I was absolutely horrified! I'd thought I was fat when I was a size 6 (thank you, wonderful media!) -- so you can just imagine what I felt with those extra 60 pounds on my frame!
I started walking when my son was about 8 months old, and I took off 10 pounds in a month. This was reassuring, but not comforting.
By the time of my second pregnancy, two years later, my life was a little more stable, and I'd plateaued at a size 12.
With the second pregnancy, I knew not to "eat for 2", but I still ended up gaining 35 lbs. This put me back to a size 18, afterward.
I tried diet after diet, but nothing lasted longer than 1-3 weeks. Some plans didn't even last a day! LOL I just don't like to be told what to do, what to eat, or how much/little I can have! I felt really restricted or deprived, so I always gave up and went back to my ways.
After my daughter was born, we went through a time of serious financial stress. The bank foreclosed on us, forcing us to move from our home within a month -- talk about STRESSFUL! But, God provided, and we moved from our large, 2-bedroom, to a tiny 3-bedroom home. There were *some* blessings hidden in this time of trial!
5 years after the birth of my daughter (it was now 2005), God led me to find the hunger-fullness method for weight-loss, via a popular book. Reading it, I couldn't believe it could be this simple! "You mean, I just have to eat when I'm hungry, stop when I have had just enough, and I can lose weight? I don't even have to exercise? Yeah, right!"
In just two days of following this method, though, I lost 2 pounds! I seriously thought my scale was lying to me. But, when I continued to see the scale move down over the next few weeks, I started to believe that this could possibly be the answer I'd been seeking to my weight problems!
Reading the book, though, raised some little red flags for me ... some of the theology seemed "off" -- after all, this was supposed to be a Christian weight-loss program, and yet, something wasn't sitting right.
At this time (3 weeks into following the principles of hunger-fullness), an online friend sent me a link to an article ... and I was enlightened. The author of the book I'd been reading was a supposed "cult-leader"! I immediately wanted to burn the book (though, I couldn't do that, as I LOVE books!) I was devastated!
Luckily, God also included the name of yet another hunger-fullness program -- a GRACE-oriented one! -- in this same article, so I wasn't left hanging. Mind you, I was reluctant to try it, as I didn't want to be so easily duped, again!
Thank the Lord, though, the new program was MUCH more freeing, and I continued to release weight as I listened to my body's natural cues of "hunger" and "fullness".
Six months later, I was just 5 pounds from my goal -- I had become a size 8! (something that, in the depths of my "dieting days", I never thought I'd see again!)
Unfortunately, with the Holiday season upon me, I gave myself permission to snack when I wasn't hungry, which just snowballed until I'd completely let go of the principles I'd learned, and I put back all of the weight I'd released. :-(
But, God is faithful. He has used my "falling off the wagon" to teach me that "failure is only failure if you don't keep trying". So, I'm pressing on, and I know that I will get the hang of this again.
I also learned that I never dealt with the emotional side of why I overeat, so it was like I'd put a bandage on a wound that needed stitches. It didn't really "fix" my problem. So, now I'm working on my emotions, too (and I just found a really cool, helpful website that I think is REALLY going to help!)
Anyway. I'm in this for life! It's the best, most FREEING thing I've ever found, and it works! Praise God, I'll never have to diet again! No more roller-coaster. ;o)
With my pregnancy, I was going through a great amount of stress, plus I'd injured myself and couldn't work. I lost a lot of my "friends" during this time period, so I was lonely, afraid, and bored. I sat around in front of the television, watching soap-operas, and snacking.
My family (and my doctor) kept commenting on my weight gain. They told me to go easy on the snacks, and drink more water. I didn't listen. I thought, "I'm eating for two! It's okay!" Boy, what a lie! LOL
By the end of the pregnancy, I'd ballooned up to a size 18 -- the heaviest I've ever been in my life -- and I was absolutely horrified! I'd thought I was fat when I was a size 6 (thank you, wonderful media!) -- so you can just imagine what I felt with those extra 60 pounds on my frame!
I started walking when my son was about 8 months old, and I took off 10 pounds in a month. This was reassuring, but not comforting.
By the time of my second pregnancy, two years later, my life was a little more stable, and I'd plateaued at a size 12.
With the second pregnancy, I knew not to "eat for 2", but I still ended up gaining 35 lbs. This put me back to a size 18, afterward.
I tried diet after diet, but nothing lasted longer than 1-3 weeks. Some plans didn't even last a day! LOL I just don't like to be told what to do, what to eat, or how much/little I can have! I felt really restricted or deprived, so I always gave up and went back to my ways.
After my daughter was born, we went through a time of serious financial stress. The bank foreclosed on us, forcing us to move from our home within a month -- talk about STRESSFUL! But, God provided, and we moved from our large, 2-bedroom, to a tiny 3-bedroom home. There were *some* blessings hidden in this time of trial!
5 years after the birth of my daughter (it was now 2005), God led me to find the hunger-fullness method for weight-loss, via a popular book. Reading it, I couldn't believe it could be this simple! "You mean, I just have to eat when I'm hungry, stop when I have had just enough, and I can lose weight? I don't even have to exercise? Yeah, right!"
In just two days of following this method, though, I lost 2 pounds! I seriously thought my scale was lying to me. But, when I continued to see the scale move down over the next few weeks, I started to believe that this could possibly be the answer I'd been seeking to my weight problems!
Reading the book, though, raised some little red flags for me ... some of the theology seemed "off" -- after all, this was supposed to be a Christian weight-loss program, and yet, something wasn't sitting right.
At this time (3 weeks into following the principles of hunger-fullness), an online friend sent me a link to an article ... and I was enlightened. The author of the book I'd been reading was a supposed "cult-leader"! I immediately wanted to burn the book (though, I couldn't do that, as I LOVE books!) I was devastated!
Luckily, God also included the name of yet another hunger-fullness program -- a GRACE-oriented one! -- in this same article, so I wasn't left hanging. Mind you, I was reluctant to try it, as I didn't want to be so easily duped, again!
Thank the Lord, though, the new program was MUCH more freeing, and I continued to release weight as I listened to my body's natural cues of "hunger" and "fullness".
Six months later, I was just 5 pounds from my goal -- I had become a size 8! (something that, in the depths of my "dieting days", I never thought I'd see again!)
Unfortunately, with the Holiday season upon me, I gave myself permission to snack when I wasn't hungry, which just snowballed until I'd completely let go of the principles I'd learned, and I put back all of the weight I'd released. :-(
But, God is faithful. He has used my "falling off the wagon" to teach me that "failure is only failure if you don't keep trying". So, I'm pressing on, and I know that I will get the hang of this again.
I also learned that I never dealt with the emotional side of why I overeat, so it was like I'd put a bandage on a wound that needed stitches. It didn't really "fix" my problem. So, now I'm working on my emotions, too (and I just found a really cool, helpful website that I think is REALLY going to help!)
Anyway. I'm in this for life! It's the best, most FREEING thing I've ever found, and it works! Praise God, I'll never have to diet again! No more roller-coaster. ;o)
One woman's story of tuning into her body's signals...
Surfing online this morning, I came across a great article by a woman named Patrica Wells. She tells of finding a program that taught her all about "attuned eating" (same as "Intuitive Eating"), and how it changed her life. Read it here!
Intuitive Eating: What is it? How does it work?
Found this information online -- it's from several different sources. This is an awesome way to release weight and keep it off for life!
What is Intuitive Eating?
[source]
• It varies from person to person. Because our tastes, bodies, activities, emotions, and spiritual paths are different, what our bodies require in terms of nourishment also differs.
• It is cyclical. Weekly, monthly, and annual cycles, even life cycles, change our body's need for, and responses to, food.
• It is imperfect. Intuitive eating does not mean we'll always choose absolutely "healthy" or "pristine" foods. We won't always feel as if we've had a "perfect" balance.
• It is rhythmic. We feel pleasantly full (but not stuffed) after a meal and pleasantly hungry (but not starving) before the next.
• It includes a wide variety of foods. Cereals and grains, fruits and vegetables, dairy products, meats, beans, nuts, and even fats play a role in normal, intuitive eating. Again, the exact balance and variety of foods must be individualized.
• It is free of obsession. It acknowledges that our compulsions are due to biochemical or emotional reasons and any over- or under-eating is a clue to begin looking further as an opportunity for learning.
• It is nourishing to the body and spirit.
• It feels good. Good food in the right amounts and at the right times excites the senses. It provides tactile and taste sensations as we eat, and a pleasurable "full" feeling afterward. When we finish a meal, we feel comforted and renewed - physically, emotionally, and even spiritually.
• It is an essential component of self care. What better way to nurture ourselves than with the foods we need and enjoy in the amounts we require?
Here are the facts:
[source]
• You don't need pills.
• You don't need pricey supplements.
• You don't have to count, or weigh, or measure anything.
• You don't have to exercise obsessively.
• You don't have to pay expensive ongoing fees.
• You don't have to leave your home and go to a meeting or a clinic.
• You don't have to suffer the humiliation of weigh-ins.
• You never have to starve yourself again.
You can start today, right now, in fact.
Everything is right here at your fingertips,
from the comfort of your own home.
Intuitive Eating
[source]
"Intuitive Eating" is the innate knowing of what, when and how much to eat for one's individual nutritional needs. Intuitive eating is free of obsession. It's the instinctive self-regulation of food intake that we are all born with.
With intuitive eating, there are no "good" or "bad" foods. There is no "on a diet" or "off a diet". There is nothing to feel guilty about. Our self-esteem can remain intact while we engage in the process of reconnecting with our innate wisdom—learning to honor our body signals.
Some of the key components of learning to eat intuitively are:
• Reject the diet mentality. There are no rules to break, no good foods and bad foods.
• Make friends with food. Food is an asset for recovery not something to battle against. Give yourself unconditional permission to eat and enjoy it.
• Keep the body well-fed so extreme hunger or lack of proper nutrition doesn't trigger overeating.
• Find constructive non-food-related ways to cope with the feelings and stressors that you tend to eat over.
• Practice honoring your health so you make primarily health promoting food choices.
• Practice mindful eating. Eat slow to allow time for your satiety signals to reach your brain. Pause throughout your meals and get in touch with your feelings.
• Incorporate gentle exercise into your lifestyle. Besides the obvious improvements in physical and mental health this brings, it also helps us get in touch with our bodies; how they feel and what they need.
When we give ourselves permission to stop dieting and focus instead on healthy behaviors, we can regain not only our physical health, but our self-esteem—our lives. By defining success in terms of increasing awareness, personal growth, and self-empowerment, a healthy weight can be achieved and maintained for a lifetime.
[source]
• It varies from person to person. Because our tastes, bodies, activities, emotions, and spiritual paths are different, what our bodies require in terms of nourishment also differs.
• It is cyclical. Weekly, monthly, and annual cycles, even life cycles, change our body's need for, and responses to, food.
• It is imperfect. Intuitive eating does not mean we'll always choose absolutely "healthy" or "pristine" foods. We won't always feel as if we've had a "perfect" balance.
• It is rhythmic. We feel pleasantly full (but not stuffed) after a meal and pleasantly hungry (but not starving) before the next.
• It includes a wide variety of foods. Cereals and grains, fruits and vegetables, dairy products, meats, beans, nuts, and even fats play a role in normal, intuitive eating. Again, the exact balance and variety of foods must be individualized.
• It is free of obsession. It acknowledges that our compulsions are due to biochemical or emotional reasons and any over- or under-eating is a clue to begin looking further as an opportunity for learning.
• It is nourishing to the body and spirit.
• It feels good. Good food in the right amounts and at the right times excites the senses. It provides tactile and taste sensations as we eat, and a pleasurable "full" feeling afterward. When we finish a meal, we feel comforted and renewed - physically, emotionally, and even spiritually.
• It is an essential component of self care. What better way to nurture ourselves than with the foods we need and enjoy in the amounts we require?
Here are the facts:
[source]
• You don't need pills.
• You don't need pricey supplements.
• You don't have to count, or weigh, or measure anything.
• You don't have to exercise obsessively.
• You don't have to pay expensive ongoing fees.
• You don't have to leave your home and go to a meeting or a clinic.
• You don't have to suffer the humiliation of weigh-ins.
• You never have to starve yourself again.
Everything is right here at your fingertips,
from the comfort of your own home.
Intuitive Eating
[source]
With intuitive eating, there are no "good" or "bad" foods. There is no "on a diet" or "off a diet". There is nothing to feel guilty about. Our self-esteem can remain intact while we engage in the process of reconnecting with our innate wisdom—learning to honor our body signals.
Some of the key components of learning to eat intuitively are:
• Reject the diet mentality. There are no rules to break, no good foods and bad foods.
• Make friends with food. Food is an asset for recovery not something to battle against. Give yourself unconditional permission to eat and enjoy it.
• Keep the body well-fed so extreme hunger or lack of proper nutrition doesn't trigger overeating.
• Find constructive non-food-related ways to cope with the feelings and stressors that you tend to eat over.
• Practice honoring your health so you make primarily health promoting food choices.
• Practice mindful eating. Eat slow to allow time for your satiety signals to reach your brain. Pause throughout your meals and get in touch with your feelings.
• Incorporate gentle exercise into your lifestyle. Besides the obvious improvements in physical and mental health this brings, it also helps us get in touch with our bodies; how they feel and what they need.
When we give ourselves permission to stop dieting and focus instead on healthy behaviors, we can regain not only our physical health, but our self-esteem—our lives. By defining success in terms of increasing awareness, personal growth, and self-empowerment, a healthy weight can be achieved and maintained for a lifetime.
Welcome to Intuitive Eating!
Welcome to my Intuitive Eating blog! Here is where I'll share my story of how I found out about Intuitive Eating (IE), and of how it has changed my life! I'm excited to tell all that I know (and even those I don't know!) about this wonderful, freeing weight-releasing program! It's something sooo easy -- something I can do for life!
So, check back often, and learn all about how to get free from dieting forever! And, it's FREE!
So, check back often, and learn all about how to get free from dieting forever! And, it's FREE!
Subscribe to:
Posts (Atom)
Posts
