Starting Your Intuitive Eating Adventure

By Rachel Baker, MA, LPC

Let’s talk about intuitive eating. We all know what “eating” is. We get that part, but what about the “intuition” part? Dictionary.com has several definitions for “intuition.” Here are two of my favorites:

Intuition

1. direct perception of truth, fact, etc., independent of any reasoning process; immediate apprehension.

2. pure, untaught, noninferential knowledge.

            There are a few things that stand out for me in these definitions. First, intuition allows us to perceive “pure“truth.” Second, intuition happens without any “reasoning process,” meaning it’s not a cognitive or thinking activity. Finally, intuition is “untaught.”

            Now, for those of you thinking, “If intuition can’t be taught, and I can’t think my way through it, how will I ever learn intuitive eating?” Fear not! The beauty of intuitive eating, is that we were all born with this skill.

            As toddlers, we all intuitively knew when we were hungry, and we let our hunger needs be known. We did not pause to think about what we’d already eaten that day or if we should wait until we felt hungrier. Once we got our food, we also intuitively knew when we were satiated. We did not feel compelled, unless taught to be, to clean our plates. When we were done, we were done. It wasn’t until we got older and societal messaging told us to ignore our bodies’ hunger and satiation cues that we lost our sense of intuition.

            So, how do we find it again? Two of the most important concepts in intuitive eating practices are rediscovering our bodies’ hunger and satiation cues and trusting ourselves and our bodies to seek satisfaction in our eating. There are many ways to explore these concepts, but for now, I’d like to share one activity or practice for each concept.

            Let’s start with rediscovering our bodies’ hunger and satiation cues. I like to think about hunger and satiation on a Scale of Fullness from 0–10, 0 being, “I’m empty. I’m starving,” and 10 being, “I’m so full it hurts.” One way to begin to relearn our bodies’ hunger cues is pause periodically throughout the day, turn our attention inward, and genuinely ask out bodies, “On a scale of 0–10, how full am I right now?” The key here is to remember that intuition is NOT a cognitive or thinking process. Instead, of thinking about our fullness, we must practice asking our bodies and listening for their responses.

            Once our bodies’ respond with a Scale of Fullness number, it can be useful to ask our bodies, “How do you know that’s the number?” Your body might respond with anything from, “We have a headache,” “Our stomach has started to gurgle,” or “We’re having trouble concentrating,” on the low end to, “I feel comfortable and content,” in the middle to, “Our stomach feels full,” or “No more food,” on the high end. With practice, you may begin to notice patterns or typical ways your body let’s you know how hungry or full it is.

            Another important intuitive eating practice is seeking true satisfaction in eating. This may seem daunting, but as you practice, you will begin to discover that your body usually craves what it needs nutritionally. So, imagine that you’ve asked your body for its Scale of Fullness number, and it has become clear that it would like something to eat. Here is where the seeking satisfaction practice comes in.

            Before heading to the fridge, ask your body what kind of food would feel satisfying. I like to ask three main questions: “Body, would you like to eat something hot or cold? Sweet, savory, salty, bitter? Smooth and soft or chewy and textured?” Let’s assume your body said it wanted something hot, salty, and smooth. It might then find satisfaction in a bowl of miso soup or soft scrambled eggs, or anything else that meets those criteria. Your job then is to work to satisfy your body’s food desires as closely as you can with the foods that are available to you at the moment.

            Learning to eat intuitively can be a truly enjoyable exploration once you start. Remember, this is NOT about doing it perfectly. Instead, it’s about experimenting and staying curious. Getting support from a therapist or nutritionist can be helpful on this journey. Cheers to you intuitive eating explorers! Bon apetit!

Rachel is a staff therapist at The Awakening Center. In addition to seeing clients for individual therapy, she also co-leads the Yoga-Informed Therapy Group. You can reach Rachel at 773.929.6262.

Contemplating Deprivation and Abundance

By Amy Grabowski, MA, LCPC

In a recent Women’s Eating Disorder Therapy Group, we discussed Good foods and Bad foods. This dichotomy refers to foods that you have permission to eat and foods that are forbidden. When a client says, “I just started eating cookies and I couldn’t stop” I always ask, “When was the last time you let yourself eat cookies?” I predict her answer will be, “I never let myself have cookies.” The more you deprive yourself of a food (or a whole group of foods), the more this food glitters and calls your name. When you finally break down and allow yourself to have it, you’ll go overboard. A Part, whom I call The Child on Your Tongue, says, “You’re going to let me have cookies!? I don’t know when you’ll let me have cookies again, so I’m going to eat them all!”

      This makes sense from your Anxious Part’s point of view. Imagine you are in a refugee camp, and here comes the rice truck. You don’t know if or when the rice truck will come again, so how much rice do you eat? Most of us would eat until it came out our ears. But if you knew the rice truck will return every two hours, you could then eat just enough, knowing that in another two hours you can have more, and in another two hours you can have more, and in another two hours you can have more. You can trust that food will always be there for you.

     A long time ago, the members of the group decided to do an experiment. It took a while, but we finally found a food that no one had ever binged on: tuna. So we said, “Whatever you do this week, do not eat tuna. But on top of that, remind yourself constantly that you can’t eat tuna.”

     The next week, some members said, “That was no problem for me. I don’t really like tuna. I didn’t eat tuna at all—I didn’t want it. I was fine.”

     Another woman craved tuna all week, knew exactly how she wanted it cooked, and where she was going to get it. After the group was over, she had plans to eat tuna. (Did you notice any craving for tuna just by reading this experiment?)

     Another person forgot about the experiment. She went to a restaurant, ordered tuna, and in the middle of the meal realized she wasn’t supposed to have it. She felt so guilty that she thought about not going back to group. She considered lying, “I was fine.” She felt so much guilt and shame she confessed, as if she had smoked crack!

     One person binged and purged tuna several times that week!

So think about it, why did that happened? When we focus intently on something, when we forbid ourselves from having something, the more alluring that food becomes. When a Part of us or an outside authority puts rules on us, “You shouldn’t be eating that!” our Rebel Part is inclined to do the opposite, “You think you can stop me! Well, I’m going to eat it all! You think you can take it away from me! Ha ha! Just try!” Or The Child on Your Tongue grabs it and eats it greedily—just in case you won’t let her have it again.

     The Food Police Part and the Rebel get locked into this circular argument, “I’m going to grab the food out of your hands because you will eat it all.” “I gotta eat it all because you grab it away.” “I have to grab it because you will eat it all.” “I gotta eat it all because you grab it away.” And so on and on and on…

Total recovery from an eating disorder means that you do the work (recover your sense of Self and get your Parts back in harmony so they feel heard, appreciated, and taken care of) to resolve the underlying issues so that eventually food, eating, and weight become non-issues. I tell my clients that we have to take the magic out of Food! and turn it back into, well, food. Total recovery is being able to eat whatever I want without feeling guilt, remorse, despair, panic, or self-hatred. After I eat I forget about it; it becomes a non-issue. I can get on with the rest of my life. Total recovery means listening to my body for what it wants and needs—such as delicious brussel sprouts and kale salad with pumpkin seeds and dried cranberries—while also allowing my body to have fun foods, such a pizza, cookies, or ice cream.

At this point, I usually get quizzical looks, “You mean you can eat ice cream or pizza and not feel bad afterwards? That’s fine for you, but I can’t stop eating! I can’t have those foods. I must be addicted to them.” Part of my recovery process involved learning how to eat like a “normal” eater. Normal eaters eat foods like ice cream and pizza. Normal eaters eat three meals and a snack or two a day. Normal eaters eat when they are hungry and stop when they are full. Normal eaters do not panic at the sight of pizza!

I have a story that will illustrate this concept. When I was in college, I had a friend who would bring a slice of leftover pizza for lunch every Tuesday. At the time, this truly amazed me. For one, the words leftover and pizza never went together in my vocabulary! Second, she brought it EVERY Tuesday! I was dying to find out how she could do this without blowing up like a hot air balloon.

I finally got up the courage to ask her about it—how could she have pizza every Tuesday and feel OK about it? She told me that she and her roommate had a Monday night ritual in which they would have pizza and watch a certain special TV show. They always had leftovers, and so each would take a piece for lunch the next day. At this point I was totally in shock. Pizza on Monday AND enough left over for two on Tuesday! What was her secret? How did she do this? How could she “control” herself having pizza so often?! I don’t know how I asked since I was desperately trying to not let on that I had any food issues. She said simply, “If you knew you were going to have pizza every Monday night for the rest of your life, it would be no big deal to you too!”

That’s it?! I thought there was some wizardry at work here—like calorie-free pizza or eating it with cabbage to take the fat grams away. Nope. She simply had taken the magic out of the pizza and turned it back into, well, food. Wow! I saw a line of pizzas stretching off into infinity! She taught me about the opposite of deprivation—she was talking about Abundance.  

This story illustrates that when we give ourselves True Permission to have a food, we do not have to control it like we did before. Total recovery involves learning how to give ourselves True Permission: “Yes I can have that and I can have it again too.” This is opposed to Sort-of Permission: “Well, OK. I’ll have it this one time, but never again!” (You know the consequence of Sort-of Permission: “Since I can never have it again, I better eat it all and then some!”) The positive outcome of True Permission is that we do not feel deprived and can trust that there will always be enough and that we will always be able to get our share. When we have True Permission to eat anything, we can listen to our body and enjoy nourishing foods without feeling like the fun treats are being withheld.

When we embrace the abundance that is waiting for us, we no longer have to eat as if our favorite treats will be snatched away.

Namaste.

Amy is the Founder and Director of The Awakening Center and for almost 30 years has been helping others get to full recovery from eating disorders. If you would like to inquire about the Women’s Eating Disorder Therapy Group, please contact her at (773) 929-6262 x11.

How Many Calories Do I Need?

How Many Calories Do I Need?

Most clients will at one point ask me this question. In fact, most people - whether I am at the grocery store or the coffee shop - ask me that question as soon as they find out I am a registered dietitian. If only that question were as simple to answer as it is to ask.

What makes the answer so complicated? The truth is that there is no one number that I can guarantee your body will need every single day. The reason is that there are many things that affect how much energy you need to take in over a 24hr period. Here is a short list:

- Number of hours of sleep

- Presence or absence of illness, such as a fever

- Presence or absence of menstrual cycle

- How much time spent outside in what type of environment

- Physical activity: time, intensity, type and wearing what type of clothing in what type of environment

- Level of stress and how well you deal with it

Each of these variables affect what your body needs on a given day not just to survive, but to help you do what you want to do, such as work, exercise, or spend quality time with friends and family. Remember that food is fuel and - just like a car - without fuel your body can't go where it needs.

So perhaps the question shouldn't be "how many calories do I need", but "how can I fuel my body to do what I want to do"? The answer to that question is mindful eating. Your body does a very good job of telling you exactly when it needs more energy and in what portion...but you have to listen and respond. When you eat intuitively (eat when you are hungry; stop when you are full), you are honoring and respecting your body. In addition, mindful eating is significantly less stressful than trying to worry about counting every bite that goes into your mouth because - as I keep saying - you don't know how much you should eat anyhow! Only your body determines that - not your mind! So the next time you are tempted to start counting calories, I challenge you to stop and instead ask, "how hungry am I?" Then let your body tell you how much is enough.

Katie Davis, MS, RD, CSSD, LDN offers both individual and group nutrition counseling at The Awakening Center. For more info call 773-929-6262.   

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"Are You An Intuititve Eater?"

Are you an Intuitive Eater?

Intuitive eaters eat when they are hungry and stop when they feel satisfied. Small children are usually quite good at letting us know when they are hungry and when they are full. We all had that ability at one time. The good news is that we can relearn how to become an intuitive eater.

Intuitive eating or normal eating is not based on deprivation, calorie counting or making foods forbidden. It is based on making peace with food, making eating pleasurable, and being in tune with your mind and body.

Becoming an Intuitive Eater

Enjoy your food. Don't stop eating because you think you should but rather because you are satisfied. This does require being present while you eat and using all your senses.

Look at the variety of colors, shapes and sizes on the plate.
With your eyes closed, deeply breathe in the aromas.
Savor each taste sensation in the food: sweet, sour, salty, bitter.
Feel the textures and temperatures: crunchy, soft, creamy, hot.
Listen to the sound the food makes if it is a food that you chew.

Eat slowly. A general guideline is to let 20 minutes lapse from the time you start eating until you want to serve yourself more food. This is because it takes about 20 minutes for your stomach to signal your brain that you have eaten enough. If you eat slowly, that 20 minutes comes naturally.

Use moderation. Make choices to get a variety of healthful foods, yet don't be so restrictive you eliminate foods you enjoy.

Recognize that everyone overeats sometimes and under-eats at other times. Your body can balance meals over time. Each meal and each day not need to be perfect.

Trust your body. Your body will give you signals when it is hungry and full. Listen to what it is saying. Also, your body can make up for some mistakes in eating. Eating is one of life's great pleasures - enjoy eating guilt-free.

Try it out! The Hershey Kiss Experience…
1 Do not eat the kiss right away!
2 First, admire the shape and color.
3 Anticipate how the kiss will taste.
4 Slowly unwrap the chocolate and place in your mouth.
5 DO NOT BITE!
6 Let the candy melt slowly in your mouth.
7 Savor the flavor and texture.

Jennifer Reiner, MS, RD, LD – Jennifer is a Registered and Licensed Dietitian who practices out of The Awakening Center. She can be reached by calling (773) 929-6262 x16.