RU Fit Challenge - Week 1 - Mindful Eating

Week 1 Concept: Mindful Eating

Week 1 Challenge: Eat at least one meal per day sitting down at a table – with no music, TV, or computer.  Company and conversation, however, is encouraged.  Listen to your body in terms of hunger, thirst, and fullness.

Mindful Eating – Rebecca Bass-Ching

We live in a multi-tasking culture.  In fact, we take pride on how much we can accomplish in a little time.  And this is often out of necessity as many juggle work, school, parenthood, life.  

Yet, multi-tasking = not paying attention. When we are not paying attention, it is impossible to care for ourselves by listening to our bodies.

When you are overextended and overwhelmed:

• You lose touch with when you are hungry for food or full from food.
• You get confused about the difference between true hunger and emotional hunger.
• You feel guilty, anxious, flooded, depressed, numb when we slow down.  So you keep going fast or you freeze and feel paralyzed.

No bueno!  And SO not good for our mind, body and soul.

One of the most meaningful philosophical changes I made in my life was adopting the Intuitive Eating approach to how I care for and nourish my body.  I believe in this approach so much it has become a cornerstone of the food philosophy at Potentia.

The following are the 10 principles of Intuitive Eating developed by Evelyn Tribole & Elyse Resch.  As you read them, take note of your reactions to this list.

1. Reject the Diet Mentality: Throw out the diet books and magazine articles that offer you false hope of losing weight quickly, easily, and permanently. Get angry at the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.
2. Honor Your Hunger: Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for re-building trust with yourself and food.
3. Make Peace with Food: Call a truce, stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can't or shouldn't have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing When you finally “give-in” to your forbidden food, eating will be experienced with such intensity, it usually results in Last Supper overeating, and overwhelming guilt.
4. Challenge the Food Police: Scream a loud "NO" to thoughts in your head that declare you're "good" for eating under 1000 calories or "bad" because you ate a piece of chocolate cake. The Food Police monitor the unreasonable rules that dieting has created. The police station is housed deep in your psyche, and its loud speaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the Food Police away is a critical step in returning to Intuitive Eating.
5. Respect Your Fullness: Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you're comfortably full. Pause in the middle of a meal or food and ask yourself how the food tastes, and what is your current fullness level?
6. Discover the Satisfaction Factor: The Japanese have the wisdom to promote pleasure as one of their goals of healthy living.  In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence – the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting and conducive, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to decide you've had "enough".
7. Honor Your Feelings Without Using Food: Find ways to comfort, nurture, distract, and resolve your issues without using food.  Anxiety, loneliness, boredom, anger are emotions we all experience throughout life.  Each has its own trigger, and each has its own appeasement; food won't fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you into a food hangover. But food won't solve the problem. If anything, eating for an emotional hunger will only make you feel worse in the long run. You'll ultimately have to deal with the source of the emotion, as well as the discomfort of overeating.
8. Respect Your Body: Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally as futile (and uncomfortable) to have the same expectation with body size. But mostly, respect your body, so you can feel better about who you are. It's hard to reject the diet mentality if you are unrealistic and overly critical about your body shape.
9. Exercise – Feel the Difference: Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm. If when you wake up, your only goal is to lose weight, it's usually not a motivating factor in that moment of time.
10. Honor Your Health – Gentle Nutrition: Make food choices that honor your health and tastebuds while making you feel well. Remember that you don't have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It's what you eat consistently over time that matters; progress not perfection is what counts.

Many people I meet personally and professionally do not trust food and do not trust their bodies.  When there is no trust in a relationship, the relationship is pretty bleak.  Healing your relationship with food and your body can take time depending on where you are at physically and emotionally.  And given our diet and weight obsessed culture, the concepts of intuitive eating can seem scary and/or unrealistic.  If that is how you feel after reading the 10 principals of intuitive eating, you are not alone.

That is why getting the support of a Registered Dietitian and Therapist who specialize in treating food and body issues is an absolute must.  Not everyone is ready for this approach for a variety of reasons and a specialized treatment team can be a necessary support in this process.  Plus, it can take a while to “detox” from the diet/body hatred mentality.  Beginning the journey to heal your relationship with food and your body starts with looking at food not as "good", "bad", "points", "calories", "carbs", etc. but also doing some deep soul work and cultivating your identity not from the number on the scale but on your true worth and value.

What do you think about the 10 principles of intuitive eating? Which of the 10 principles were you most drawn to?

Rebecca Bass-Ching, LMFT MFC# 44584

Disordered Eating & Trauma Expert

www.potentiatherapy.com

iaedp-SD Immediate Past President

Adjunct Professor: Azusa Pacific University