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Have you heard of intuitive eating? It sounds like a new term being thrown around lately but it is not a new way of eating.
Do you know people who seem to be naturally thin and you want to know their secret? What diet they are on? how do they stay thin? They are probably using an intuitive eating method to stay thin. For some people this may come naturally, but others have to learn how to eat this way, and work at it. |
Intuitive eating is not a diet but a way of life.
There are 10 basic principles to intuitive eating;
1. Stop thinking diet
Throw out the diet book!.....if you keep a diet mentality this will hold you back from being able to do intuitive eating. Diet books set you up for failure, then you feel bad about yourself and the spiral of gaining weight continues. If you have any hope at all that the next diet book or diet pill coming out will be the next cure, it will keep you from being an intuitive eater.
2. Listen to your hunger
Keep your body biologically fed with adequate energy and carbohydrates, otherwise you will trigger the desire to overeat. If you wait until you feel excessive hunger all efforts of conscious eating go out the window. Learn to listen to your body's signals for hunger, then you will be able to rebuild trust between yourself and food.
3. Make peace with food
Stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you cannot have a certain food it will create a more intense desire to have that food which can result in overeating and bingeing. When you finally "give in" to your forbidden food it is done with such intensity you are not even able to enjoy it, which results in overeating and guilt.
4. Challenge the food police
Say "NO" to thoughts that declare you are "good" for eating under 1000 calories or "bad" because you ate a piece of chocolate cake. The food police are buried deep in you psyche and it is there to give negative feedback, make you feel hopeless and guilty. Chasing the food police away is a critical step in returning to intuitive eating.
5. Recognize fullness
Listen to your body's signals that tell you when you are no longer hungry. Observe signs that tell you that you are comfortably full, pause in the middle of the meal and ask yourself;
- How does the food taste?
- What is my current fullness level
Upcoming blog to address hunger and fullness signals
6. Discover satisfaction
The Japanese have the wisdom to promote pleasure as one of the goals of healthy living. In our efforts to stay or become thin and healthy, we often overlook one of the most basic gifts of existence--the pleasure and satisfaction that is found in the eating experience. When you eat what you really want in an environment that is inviting and conductive, the pleasure you create is 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 have had enough. How to apply this in your life? Set the table for dinner with a nice cloth or place mats, have candles and nice music going to make your dining experience more than just your plate of food.
7. Listen to your feelings without using food
Find ways to comfort, nurture, distract, and resolve issues without using food. Anxiety, loneliness, anger, boredom and stress are emotions we experience in our lives. Each has it's own trigger, food will not fix any of these feelings even though it does feel that way at the time. It only provides short term comfort, numbs the pain, and leaves you with a food hangover. Eating for emotional hunger will only leave you feeling worse in the long run. Don't be afraid to seek professional counseling, this may help you cope with your emotions without having to turn to food.
8. Respect your body
Accept your genetic blueprint. Do expect to fit into a size 6 shoe if you are a size 8, it is just as uncomfortable to have the same expectations with body size. Your goal is not to be a size 0, or look like the models in the magazines. It is hard to reject the diet mentality if you are unrealistic and overly critical about your body shape.
9. Exercise--feel the difference
Forget rigorous exercise.....just get active, and feel the difference. Focus on how good you feel after being active, do something that you like whether it be going on walks, playing ball with the kids, playing tennis, or any other activity. Don't focus on how many calories you are burning while exercising, this is hard to keep track of and will only frustrate you, set a time limit for your exercise instead. If when you wake up, your only goal is to lose weight that day, you will not feel motivated to enjoy physical activity, do not make it a chore.
10. Honor your health
Make food choices that honor your health and taste buds, while making you feel well. You do not have to eat a perfect diet to stay healthy, you will not get a nutrient deficiency or gain weight form one snack, meal, or day of eating. It is what you eat consistently over time that matters, progress not perfection is what counts.
Adapted and modified from
Intuitive Eating, byEvelyn Tribole, MS, RD and ElyseResch, MS, RD, FADA.
Last Updated ( Thursday, 25 February 2010 13:03 )
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Bob's Red Mill vanilla cake review
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Bake a cake and eat it too! it's gluten free!
I have been gluten free for over twelve years and still get exited in trying a new product. Recently I was scanning the gluten free isle when i spotted Bob's Red Mill vanilla cake mix. I already have a chocolate cake recipe I make from scratch that turns out great, it is moist and always turns out well. Bob's Red Mill has a large selection of gluten free mixes that, in my opinion, always turn out well and taste good.
The cake mix sat in the cupboard for a few weeks until one day I was rearranging my mixes and found it, of course my kids were not sure what the occasion was and thought it was going out of the house to some event. When I make something for the first time I try to follow the instructions exactly, sometimes i do not have any changes to make and other times it may need a little tweaking. The recipe called for 1/2 cup of oil and water and three eggs, whenever there are three eggs i assume it will be less crumbly as we know a lot of GF foods can be. I poured the batter into two 9 inch round pans and baked, as per instructions, for 25 min. When i opened the oven door the cake looked a little anemic, it was not browning so I left it in for another 5 min, the max time recommenced on the instructions. The timer went off and i took it out and set them on a wire wrack to cool for a few minutes before taking it out of the pan, it still did not look brown so I was hoping it was done and not doughy. When it was time to take them out of the pan i flipped them onto the cooling rack, they felt very fluffy and light, and by looking at the picture you can see the little air holes, which is always encouraging.
O.k. ready for frosting, so happy that Betty Crocker finally went GF on their frostings, lemon frosting was always my favorite, and I had to always make it from scratch, much more convenient and faster in the can. After frosting it I threw a little coconut on top, but if you do not like coconut you can just use sprinkles you like, or have it just plain.
Review.......I will give this cake mix 4 out of 5 stars! 
1. cake was very light and fluffy, texture was good
2. cake was moist, more moist than other white cakes I nave tried
3. taste was very much like a wheat cake, I am not sure anyone could tell the difference
4. held up to frosting well and did not fall apart
The downside......? it was very crumbly when it was cut into. From my past experience with crumbly cakes is that they are also very dry, but surprisingly, even on day three, despite the crumbly texture it was still quite moist.
The next time I make this cake I would recommend adding one to two level teaspoons of xanthan gum to keep it together, along with a couple tablespoons of sour cream, it already has three eggs which I would not change. This mix would make great cupcakes for a birthday party, have not tried freezing this cake but with the moisture content i suspect it will freeze well.
Eat Healthy-Be Healthy!
Jennifer
Last Updated ( Thursday, 11 February 2010 12:43 )
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