January 2017
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Principles of Intuitive Eating By: Naomi Harless, MS, RDN, MSC, USN USNH Yokosuka Dietitian
1. Reject The Diet Mentality Rediscover intuitive eating by ditching diets that promote quick results. We are more likely to cave in when restricting foods that we love. This ultimately leads to feelings of failure, guilt and shame when the new diet stops working. This vicious cycle leads to the diet roller coaster
2. Honor Your Hunger End the cycle of restriction and overeating. Pay attention to biological signals of hunger and honor them by taking time out of the day to eat.
3. Make Peace With Food Feelings of deprivation and guilt occur most when we tell ourselves we shouldn’t have a particular food. This can ultimately lead to intense cravings and bingeing episodes. Let’s give ourselves unconditional permission to eat!
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4. Challenge The Food Police The Food Police is the sum of all our dieting and food rules, and only gets stronger with every diet. Become guilt-free without dieting by rising above thoughts, judgments and criticisms penetrating our minds that certain foods are “bad” and others are “good”.
5. Feel Your Fullness Stuck on autopilot? We need to be conscious and mindful of our eating experience and honor our satiety signals by paying attention to the transition from an empty stomach to a slightly full stomach before becoming uncomfortably stuffed.
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Principles of Intuitive Eating By: Naomi Harless, MS, RDN, MSC, USN USNH Yokosuka Dietitian
6. Discover The Satisfaction Factor Find true pleasure in food by eating what you want and in an environment that is welcoming. You may find that it takes much less food to decide you’ve had “enough”. “If you don’t love it, don’t eat it, and if you love it, savor it.”
7. Cope With Your Emotions Without Using Food Food may provide a short term comfort to feelings of anxiety, loneliness, boredom, and anger; all emotions we experience at some point in our life. Food however, will not solve the problem. Let go of using food as a coping mechanism and find alternate ways to comfort, nurture, distract, and resolve issues without using food.
8. Respect Your Body Respecting our bodies means treating it with dignity, and meeting its basic needs. We need to feel better about who we are and respect our bodies rather than belittle it. Being critical of our body shape may lead to despair and overeating. Focus on inner cues, not external forces.
9. Exercise—Feel The Difference Move more every day, that’s it! We all need to engage in some kind of physical activity, but it should be something that we enjoy and makes us feel great too! Plus we are more likely to continue in exercise when it’s for feeling good. If our only goal is to lose weight from exercise then it may not be as enjoyable and more likely to quit.
10. Honor Your Health—Gentle Nutrition Choose moderation, balance and consistency. Most nutrition recommendations are intended to be an average over time. We will not suddenly gain weight or become nutrient deficient in just one single meal, snack or day. Placing fear on foods only fuels the cycle of dieting.
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For more information on Intuitive Eating visit http://www.intuitiveeating.com/ or read the book Intuitive Eating A Revolutionary Program That Works by Evelyn Tribole, MS, RD & Elyse Resch, MS, RD, FADA
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Physical Fitness Resource: Navy-prt.com
Male Body Fat Standards 18-21 Years Old = 22% Body Fat 22-29 Years Old = 23% Body Fat 30-39 Years Old = 24% Body Fat 40+ Years Old = 26% Body Fat
Female Body Fat Standards 18-21 Years Old = 33% Body Fat 22-29 Years Old = 34% Body Fat 30-39 Years Old = 35% Body Fat 40+ Years Old = 36% Body Fat
Sailors who exceed their allowable body-fat are deemed "overweight." They are screened by medical personnel, and then entered into a mandatory weight-loss program. While in overweight status, sailors are ineligible for pro-motion, ineligible for 4
many volunteer assignments and schools, will adversely effect their Navy FITREP and are not eligible to reenlist.
Physical Fitness (continued)
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COOPER AEROBICS POINTS FOR RUNNING/FAST WALKING (MEN AND WOMEN) 1.0 mile over 20:01 min ................. 0 20:00 - 15:01 min ................. 1 15:00 - 12:01 min ................. 2 12:00 - 10:01 min ................. 3 10:00 - 8:01 min ................. 4 8:00 - 6:41 min ................. 5 6:40 - 5:44 min ................. 6 under 5:43 min ................. 7 1.5 miles over 45:01 min ................. 0 45:00 - 30:01 min ................ 1/2 30:00 - 22:31 min ................. 2 22:30 - 18:01 min .............. 31/2 18:00 - 15:01 min ................. 5 15:00 - 12:01 min .............. 61/2 12:00 - 10:01 min ................. 8 10:00 - 8:35 min .............. 91/2 under 8:34 min ............... 11 2.0 miles over 40:01 min ................. 1 40:00 - 30:01 min ................. 3 30:005 - 24:01 min ................. 5 24:00 - 20:01 min ................. 7 20:00 - 16:01 min ................. 9
16:00 - 13:21 min ............... 11 13:20 - 11:27 min ............... 13 under 11:26 min ............... 15 2.5 miles over 50:01 min .............. 11/2 50:00 - 37:31 min ................. 4 37:30 - 30:01 min .............. 61/2 30:00 - 25:01 min ................. 9 25:00 - 20:01 min ............ 111/2 20:00 - 16:41 min ............... 14 16:40 - 14:19 min ............ 161/2 under 14:18 min ............... 19 3.0 miles over 1hr 1 sec ................. 2 1:00:00 - 45:01 min ................. 5 45:00 - 36:01 min ................. 8 36:00 - 30:01 min ............... 11 30:00 - 24:01 min ............... 14 24:00 - 20:01 min ............... 17 20:00 - 17:10 min ............... 20 under 17:09 min ............... 23 4.0 miles over 1:20:01 ................. 3
1:20:00 - 1:00:01 ................. 7 1:00:00 - 48:01 min ............... 11 48:00 - 40:01 min ............... 15 40:00 - 32:01 min ............... 19 32:00 - 26:41 min ............... 23 26:40 - 22:53 min ............... 27 under 23:00 min ............... 31 5.0 miles over 1:40:01 ................. 4 1:40:00 - 1:15:01 ................. 9 1:15:00 - 1:00:01 ............... 14 1:00:00 - 50:01 min ............... 19 50:00 - 40:01 min ............... 24 40:00 - 33:21 min ............... 29 33:20 - 28:35 min ............... 34 under 28:34 min ............... 39 6.0 miles over 2:00:01 ................. 5 2:00:00 - 1:30:01 ............... 11 1:30:00 - 1:12:01 ............... 17 1:12:00 - 1:00:01 ............... 23 1:00:00 - 48:01 min ............... 29 48:00 - 40:01 min ............... 35 40:00 - 34:19 min ............... 41 under 34:18 min ............... 47
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