Intuitive Eating Basics and Benefits: Quickstart Guide to Mindful Eating

Intuitive Eating Basics and Benefits: Quickstart Guide to Mindful Eating helps you explore the reasons you eat, techniques for mindful eating and how to start listening to your body to get off the diet yo-yo.
#intuitiveeating #mindfuleating #emotionaleating
Learn how to start addressing compulsive overeating and emotional eating and tips for intuitive eating.
Objectives
 Identify the 10 + 1 principles of intuitive eating
 Describe the interaction between mood, health and eating
 Begin identifying tools to help people get off the dieting rollercoaster
Basic Principles
 From IntuitiveEating.Org
 Reject the diet mentality
 Honor your hunger
 Make peace with food (Forbid forbidding)
 Challenge the food police in your head
 Respect your fullness
 Discover the satisfaction factor (Mindfulness)
 Use food for physical nourishment not in response to feelings
 Respect your body
 Exercise
 Honor your body with good nutrition
Reject the Diet Mentality
 Develop a lasting way of eating
 Yo-yo dieting wreaks havoc on your body and leads to weight gain and low self esteem
 Recurring attempts to diet signals the body that the food supply is often insufficient and leads to greater fat storage than if food was always abundant
 Dieting is correlated with the development of metabolic syndrome characterized by central obesity, insulin resistance and hypertension that increase risk of type 2 diabetes and cardiovascular disease.
 Puts additional stress on the cardiovascular system
Reject the Diet Mentality
 Identify what you do differently when you are on a diet that can be helpful
 Set small goals
 Pay attention to what you are eating
 Only eat when you are sitting down and not distracted
 Eat from dishes not the box
 Carry a water bottle
Make Peace with Food
 Forbid forbidding (unless medically contraindicated)
 Disinhibition and self-efficacy
 Address your food phobias
Challenge the Food Police
 What do the voices in your head say about:
Make Peace with Fullness
 It takes 20 min. for your body to cue your brain that you are full
 Your empty belly is about the size of your fist
 Learn the difference between full and stuffed
 Savor what you are eating when you eat it
 Left hand
 Mini bites
 Fork down
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