As promised last week, I’ll present the last 5 principles of Intuitive Eating. In review, the first five are:
- Reject the Diet Mentality
- Honor Your Hunger
- Make Peace with Food
- Challenge the Food Police
- Discover the Satisfaction Factor
Principle #6: Feel Your Fullness
Just as we are attentive to hunger cues in the body, it’s important to know what full feels like. On a scale of 1-10, consider 1 is that point of needing food immediately or sooner, and 10 is the point that you’d like to lie down and hibernate. Practice noticing what 5 might feel like. You have some energy, yet you still need a bit more food.
Increasing this awareness BEFORE the holidays roll around would be highly beneficial in keeping off those extra pounds.
Principle #7: Cope with Your Emotions with Kindness
You head for the refrigerator but are you truly hungry? Or are you stressed about some challenge in your life?
It is important to notice WHY you are eating, if not to satisfy hunger.
Are you seeking more fulfilling relationships? More satisfaction in your work/life? Are you tired and in need of some R&R? What is it you really need right now?
This can require some digging to uncover the ways you may be using food. Remember to be patient and compassionate with yourself as you work through this principle.
Principle #8: Respect Your Body
All bodies carry a different genetic blueprint, so it’s important to accept that you may not be the next champion bodybuilder or grace the cover of a fitness magazine. Stop focusing on society’s standards of how you should look and honor the body you have.
Principle #9: Movement—Feel the Difference
Find ways to move your body that make you happy and notice how good it feels! There’s no rule that says you have to go to a gym or be a runner in order for exercise to “count.” If you don’t love it, you won’t stick with it. Experiment with activities that help you feel energized and figure out what’s best for you. Your movement should bring JOY, not feel like punishment.
Principle #10: Honor Your Health—Gentle Nutrition
Diets begin by focusing on what foods to eat and avoid. Intuitive Eating has you first tap into hunger and fullness signals, emotional awareness around food, and body respect. This final step has you consider the nutritional components, such as how much protein you need in a day, or that eating vegetables is a smart move.
This final step looks different for everyone and there is no “perfect” way to eat.
Intuitive Eating is a weight neutral approach to health. It’s a way of life that you may choose to practice.
In learning these 10 principles, I’ve become aware that my coaching practice actually integrates parts of Intuitive Eating with nutrition fundamentals. It’s a blend of both worlds that offers flexibility along with the idea that there is no one “perfect” way for everyone to eat.
And it’s NOT a diet. Email me and we’ll create a plan to help you sail through the holidays and look and feel your best as you move into 2022.
Health Coach Carol
“Those who are cheerful and merry at table benefit from their food.”—Sirach 30:25