PRINCIPLES OF

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PRINCIPLES OF INTUITIVE EATING

by Katta Mapes

The practice of intuitive eating has, Health Center, in Tucson, is relearning her at its core, the spiritual dictum approach to helping clients with intuitive written at the entrance to the eating. “It switches the framework from Temple of Apollo at Delphi, home of the me being the ‘expert’ about nutrition to Oracle of Delphi—“Know Thyself ”. the client being the expert of their body

This way of eating is built upon learnand finding authentic health on their ing self-trust, self-care and self-compasterms,” she says. “Intuitive eating empowsion. It invites us to relearn how to eat as a ers you to engage in a mind-body integrababy does—eating only when hungry and tion through curiosity and compassion.” stopping when full. The following 10 principles of intuitive

This sounds so simple, but in the world eating are found in more detail in Intuitive with a billion-dollar diet industry, this may Eating: A Revolutionary Anti-Diet Aptake lots of discovery and learning in order proach, by Evelyn Tribole, M.S., R.D. and to integrate their foundational principle of Elyse Resch, M.S., R.D., F.A.D.A. “eat less and move more” with trusting and honoring our bodies’ needs. The plethora of eating fads and trends is dizzying and chang1 Reject the diet mentality Author Tribole says, “The first prining all the time. We are told what to eat, or ciple of intuitive eating is to stop dieting— not; when and how to eat, or not. A current and to stop believing society’s messages fad is to wear virus protection masks in the that quick-fix plans can deliver lasting kitchen to cover the mouth so that one won’t results.” be tempted to eat. Intuitive eating involves a new, dynamic way of relating to food and eating. Holly 2 Honor your hunger Listen to the body’s hunger cues. Bryant,Registered Dietitian Supervisor for Become mindful of the physical sensations Health and Wellness at El Rio Community of hunger.

3Make peace with food

When we believe that certain foods are forbidden, there may come a time when we are tempted to eat them. This starts a vicious psychological cycle of thinking that we are bad and feeling guilty because we ate a “bad” food. Intuitive eating encourages a more positive relationship with food and eating.

4Challenge the food police

Efforts to control what, when and how we eat can be internal messages from our inner critic. Friends, family and, sometimes, even strangers may try to shame us for our choice of foods.

5Respect your fullness

Fullness is another body sensation to which we can build awareness. Maybe we are eating a favorite food. At the point of fullness, we can choose to stop—and tell ourselves that we can have more of this the next time we are hungry. As with learning to recognize our hunger, we can learn to know when the hunger has been satiated.

6Discover the satisfaction factor

This mindful practice asks that we pay attention to the food as we eat—the taste and texture of the food, as well as how the body feels when eating this food. “When you can bring the pleasure and joy back to eating, you can truly feel satisfied after a meal and move on and enjoy the rest of your life, rather than continue to eat for other reasons,” says Tribole.

7Honor your feelings without using food

Eating to deal with intense emotions takes us away from eating only when hungry and stopping when full. We may need help from a mental health professional to build emotional intelligence skills.

8Respect your body

All bodies are different sizes, shapes and weights. Intuitive eating is not specifically a weight loss plan, though we may end up losing pounds because the method encourages us to only eat until full and not to overeat. The more we know our own body, the more we are able to love and accept it as is.

9Exercise: Feel the difference

This principle asks us to be mindful when we move our body. Find what movements feel good and are sustainable in the long run because they are enjoyable.

10 Honor your health with gentle nutrition

Explore healthy foods. Get curious and creative about finding foods and meals that are healthy, tasty and satisfying. This is a practice in finding balance in all food choice.

Both Bryant and her colleague, Wellness Coach Diane Hager, are in the process of certification in intuitive eating with Tribole. This program is available to a full spectrum of health and wellness care practitioners. Hager believes, “Intuitive eating helps me personally look at conflicting food rules and the obsession to be perfect in my eating.” That’s right— intuitive eating means trusting our own body and intuition to know when, what and how to eat.

For more information on certification in intuitive eating, visit IntuitiveEating.org. Contact Holly Bryant at HollyB@ElRio.org.

Katta Mapes, M.A., M.Ed. is a freelance writer and book author who is dedicated to promoting social, emotional and spiritual well-being for all. She is learning to become an intuitive eater. Connect at Katta.Connect@gmail.com.