Integrating Mindful and Intuitive Eating Practices

Mindful and intuitive eating are powerful practices to support the process of healing from emotional and stress eating patterns. When these elements are integrated and practiced consistently by easing them into your daily routine, they can make a major impact on your relationship with food. Mindful eating is all about being present with your food and eating in a state where you are calm, emotionally balanced, and your body is craving food and nourishment. Intuitive eating is about trusting yourself, and freeing yourself from food fears. Intuitive eating ultimately empowers you to be in charge of your food choices.

Mindful eating beautifully integrates into each of the principles of intuitive eating (as created by Evelyn Tribole and Elyse Resch many years ago, I highly recommend their book—Intuitive Eating!). The principles are based on creating a healthy relationship with food, your body, and yourself. The intuitive eating principles allow you to step into the awareness that you are expert on what your body wants and needs. When you integrate the concepts of mindfulness along with these ten intuitive eating principles you have a very sound roadmap to make peace with food.

The ten principles of intuitive eating are:

1.    Reject the Diet Mentality

2.    Honor Your Hunger

3.    Make Peace with Food

4.    Challenge the Food Police

5.    Discover the Satisfaction Factor

6.    Feel Your Fullness

7.    Cope with Your Emotions with Kindness

8.    Respect Your Body

9.    Movement—Feel the Difference

10. Honor Your Health—Gentle Nutrition

You can click on any of the above principles to learn specifically about that one. Through each post I am detailing how to integrate each step into your life, one step at a time. Within each I try to weave in where mindfulness and mindful eating practices can enhance each of the practices and the process as a whole. I offer specific ways to consider each step and how to engage with each specific practice so you can begin immediately.

Each of the principles of intuitive eating are simple, and yet are not necessarily easy in practice. Diet culture is real and quite entrenched in our culture. It can be super difficult to pull away from the diet mentality—especially if you have been a victim of their promises and empty hopes for a long time. Diet culture has shifted subtly into the guise of health and wellness or branded as a lifestyle in recent years. However, if the way you eat does not make you healthy or feel well, if it requires restriction, and lacks any pleasure derived from food, is it really a sustainable way for you to eat? This is where I will begin in the next post with this very topic and principle one of intuitive eating!

Over these next several weeks we are moving into the holiday season, which during a “normal” year can cause stress, yet with the uncertainty of our current times, this season will most likely cause additional stress. Traditionally, those who struggle with emotional and stress eating feel increasing overwhelmed from Halloween until after the new year. The cold and dark of the winter, increased focus on treats and food, and increased pressure and stress all can amp up emotional and stress eating during this time.

If you begin integrating these intuitive and mindful eating practices you might find yourself in a very different place than you may have landed without them. Think of each of these steps as an opportunity to let go of old ideas, structures and fears when it comes to food, dieting, and body image and to begin to step into a space of empowerment and freedom when it comes to food, your body and most importantly, your life. Stay tuned for a deep dive into principle number one coming soon!

How to Survive the Holidays: A Mindful Eating Guide

So the holiday season is in full force, did it sneak up on you too?! When it comes to the holidays, do you feel overwhelmed when it comes to surviving them all? Do you worry about overeating, over spending and in general just over doing it all? If so, you are not alone. This time of year, with the shorter daylight hours and brisk temperatures, it’s natural to want to do less and relax more. However, the nature of this season often gets us out and about, leaving us over tired and over stressed. When this happens, we often over-do-it with sugar, caffeine and possibly the alcohol.

Some of the primary challenges when it comes to over-doing-it during the holidays are, well, the big holiday meals, alcohol, candy dishes and sweet treats everywhere, food as gifts, cocktail parties… That’s a lot of challenges. If you already struggle with emotional and stress eating, the holidays are often too overpowering with that LONG list of challenges to stay in a mindset of health and wellbeing.

Here are some helpful suggestions to help survive each of these scenarios with a mindful eating approach to the holiday-all-the-things-food-season.

BIG HOLIDAY MEALS

Let’s start with the big holiday meals. Here are some suggestions to remain mindful and comfortable throughout each meal:

·      Start with vegetables—fill your plate with at least 50% colorful veggies.

·      Add proteins to your plate—when you eat protein and fiber (from the veggies) together it will create a feeling of satiation more quickly and stay with you longer.

·      Don’t overload your plate—if you want to eat more after your first serving, notice if you are truly hungry (mindful & intuitive eating practice) and if not, ask yourself if you can have the food you’d still like to eat as leftovers another time to receive that satisfaction later.

·      Don’t restrict what you choose to eat—on the other side of overloading is not letting yourself eat something you really want; this will only lead to cravings and resentful feelings of deprivation. Try a little of everything you want and TASTE it, enjoy it, eat it mindfully.

·      Eat dessert if you want it and if you aren’t stuffed but if you are full, don’t. Have a statement prepared for the “food pushers” in your life if you are choosing to not eat dessert (or anything else at the meal!) An example could be, “That looks amazing, can I take some to go so I can eat it when I’m not full and I can actually enjoy it.” If you do want dessert, eat it and do so mindfully.

ALCOHOL

So let’s be clear, alcohol is not a health food and if you struggle with over doing it with alcohol, it’s best to avoid it altogether. If you don’t have a problem with alcohol but tend to over-indulge during the holidays, here are my suggestions to remain more mindful in relation to your alcohol consumption:

·      Set a mental limit for yourself. Do this before you go to a cocktail party or holiday meal, know (and remember!) your set desired limits and stick to it.

·      Be sure you are not using alcohol as a coping skill. If cocktail parties or big get togethers create feelings of anxiety, discomfort or tension, you might end up over doing it to cope with those feelings. Make sure you check in with your emotions and manage them before hitting the alcohol.

·      Start any party or meal with water and be sure to stay hydrated

·      Have a glass of water between drinks

·      Choose a creative “mocktail” like seltzer, pomegranate juice and lime, no one needs to know there’s no booze!

·      Check in with your inner strength monitor to assess your “tipsy level” from time to time! You are way more likely to regret over-doing-it to under doing it!

CANDY DISHES

You know how during the holidays there are candy dishes seemingly everywhere? Here are some suggestions to help manage the dreaded candy dishes:

·      Give yourself a “sugar quota” for the day—maybe it’s 1-3 pieces of candy. Pay attention and be sure to stay in mindful eating-mode when you do enjoy a piece, when you eat it, savor it!

·      Be intentional about your choices. Do you even like those red and green M&M’s? Maybe so, but if they aren’t your fav, leave them in the dish.

·      Avoid the candy dishes. If you struggle with over-doing-it with sugar, it’s best to avoid the candy dishes and make intentional choices about what sweets you will have this season.

·      Avoid the mindless eating trap. With all of the candy around it can become easy to mindlessly have a few pieces here and there and not really enjoy and savor them.

FOOD AS GIFTS

Another big food challenge during the holidays is being given food as a gift. Here are some suggestions for dealing with this one:

·      Mange your feelings of guilt if you choose not to eat the food you are gifted. Guilt is appropriate if you have actually done something wrong, it is our conscience in action. However, if someone gives you a box of candy and you know it will be painful for you to just try one piece and you end up eating the entire box all at once, it’s best not to put yourself in a position you might feel upset about later.

·      Take the food gifts to work and share with others.

·      Take the food gifts to a holiday gathering.

·      Determine if you even like the food, then decide if it’s what you truly want to eat.

·      Save a portion of the food and give the rest away.

·      Create a sugar quota for yourself for the day and stick to it. If you’ve hit your quota, remember, you can always try something the next day.

COCKTAIL PARTIES

Cocktail parties are a challenge during the holidays. They tend have a lot of snacks and of course drinks—and they may come with a side of awkwardness. Usually they are not offering a full meal so it can be tough not to over-do-it. Here are some suggestions to manage cocktail parties with ease:

·      Give yourself a drink limit (review alcohol above!) and space them out well throughout the party. This is a mindset you create before even walking in the door.

·      Start with one drink. Then switch to water or a “mocktail” in the same glass.

·      Be aware of sugar content in any fancy mixed drinks.

·      Eat something healthy before you go so you are not hungry when you arrive.

·      Focus on the veggie options first with the available snacks.

·      Stay mindful as you do eat so you don’t graze. Sometimes when nervous we might nibble mindlessly.

A few last tips to help reduce incidents of stress and emotional eating holiday season:

·      Try to stick to meal planning and preparation throughout the season. It’s super tempting and easy to order take out or go out when you are feeling over-run during this season. This can add up in dollars and unhealthy meals.

·      Focus on vegetables and fruits. You may still choose to indulge in other holiday treats, just be sure to be well nourished along the way!

·      Make slow cooker meals that are ready to go and easy to freeze so you can have leftovers available.

·      Practice mindful eating at least one meal per day every day.

·      Use the emotional cravings protocol any time you need it.

I’ll leave you with this last reminder of the process of mindful eating so you can stay empowered, mindful and content with your choices this holiday season!

Mindful Eating is…

·      Eating without distraction.

·      Being in tune with what you are eating and your body, noticing how what you eat makes you feel.

·      Focusing on your senses, especially smelling and tasting.

·      Savoring and enjoying your food.

·      Staying tuned into to your hunger and full cues, eating when you are hungry, stopping when you are full.

·      Eating in a relaxed, calm and neutral emotional state.

·      Deriving pleasure from eating without judgment.

I hope you have a happy and healthy holiday season!

Good Mood Food (Delicious Recipe Included!)

Have you ever heard the sayings “good food, good mood” or “junk food, junk mood?” These are not just cute catch phrases; they are indeed true!

The food you eat literally makes up your cells, tissues and organs and if you are taking in nutrient dense, whole, healthy foods you are creating a foundation for the building blocks of healthy cells, tissues and organs. If you feel that you have not been nourishing your body like it might prefer to be nourished, no need to panic. Luckily, our bodies are amazing and usually respond super well to healing when given half a chance. So today, I’ll try to inspire you to eat well in order to feel well, in body and mind. Consider foods you can add that create these positive feelings, not what you have to restrict or take away.

There is a lot of disconnect in modern healthcare. One practitioner might say that food does not impact health or wellbeing mentally or physically, and yet there is a ton of research out there demonstrates that it does—in a seriously significant and tremendously impactful way.

The nutrients we take in through our food (and possibly supplements) are responsible for the development and flow of hormones, neurotransmitters, and our organs. Doesn’t that make it only logical that when we take in mostly whole, healthy foods that we will have a mostly whole, healthy body and mind?

Refined grains, sugars and artificial colors and flavors have been shown to have a negative impact on your blood sugar levels, health of your cells and tissues which can increase anxiety and cause a negative mood. When you eat, your body anticipates that its nourishment needs will be met through the foods you eat. When your body does not get the nutrients that it needs to create healthy cells, tissues and organs it may begin a cycle of cravings to attempt to get what it needs or to return to balance.

You have the power—on a daily basis—to choose your health over what’s convenient, what’s cheap and what may seem to have tasty “flavor.” When you cleanse your palate from the refined foods, artificial sugars and flavors, they no longer really taste quite so good! When you readjust your taste buds to natural sweeteners that live in fresh fruit and whole foods, those other sweets often taste way too sweet. One of my most favorite moments as a wholistic food therapist was when I had someone agree to stop diet soda for two weeks and switch to water for a variety of health reasons. When she tasted the diet drink after two weeks, she was revolted by how terrible it tasted to her after this simple shift!

Many of those I work with to create more balance in mind and body notice an improvement in their energy levels, mood and sleep—which are always welcomed improvement and shifts within their lives. They also notice that they get fewer colds and other illnesses throughout the year! They notice that they have more inner strength (because they are listening to their bodies and feel strong and empowered by their choices) and they even report improved skin and a shift into a more positive body image (and not just because of any weight loss, but because they are treating their body with more respect through their choices!) These all occur incidentally on the journey towards improved mental and physical welling. By making small changes over time (that do not have to be radical or restrictive) in what they choose to eat, they get a huge payoff in the long run.

One positive shift often encourages another. Most people find that when they are eating better, they feel better mentally and physically and their energy improves making it more desirable to move their bodies, to spend more time engaged socially and enjoying hobbies and things that bring fulfillment. Just by intending to improve mood through food has a positive domino effect into all other areas of wellbeing!

Below are some nutrients required for mental wellbeing with whole food sources you can eat to obtain these nutrients. When possible, choose local, organic and closest to the land sources you can find. Local farmer’s markets and health food stores are a great place to shop for staples that you love!

When I first work with people, I do not encourage any reduction or restriction in these changes. I always begin by focusing on what to add that supplies the body with nutrients and creates the positive desired changes over time. Once you continue to add in the good stuff, often there is not so much room for the not-so-good-for-you stuff. Once you feel better, you most likely will want to continue to make choices that help to maintain this because we all know, it feels good to feel good!

Choose one area to start, one food to add and once you find that you are enjoying it, in a week or so, add another. Let me know what foods you choose, I’d love to hear!

Nutrients + Food Sources to Improve Your Food + Mood 

Folic Acid: Found in leafy greens and cruciferous veggies (kale, broccoli, arugula, spinach, swiss chard…) asparagus, citrus fruits, beans, peas, lentils, okra, brussel sprouts, nuts and seed, beets, celery, carrots and squash, eggs, avocado

B-6: Whole grains, herbs, spices, pistachios, garlic, liver, tuna, salmon, cod, sunflower and sesame seeds

B-12: Grass-fed beef, liver and chicken, fish such as trout, salmon, tuna and clams, sardines, yogurt, cheese, eggs

Omega 3’s or Essential fatty acids: Fish such as Mackerel, Sardines, Anchovy, Salmon, Trout, Herring, Kippers, Tuna, Ground Flax seeds, Pumpkin seeds, Chia seeds, Hemp seeds, Walnuts (they even look like a brain!)

Vitamin C: Berries, red peppers, black currants, hot chili peppers, guavas, fresh herbs, dark leafy greens, kiwis, papayas

Tryptophan: Chicken, turkey, cheese, tuna, tofu, eggs, nuts, seeds, bananas, egg yolks

Vitamin K: Leafy greens such as broccoli, spinach, kale, collards, chard, brussels sprouts

Protein: Meat, seafood, dairy, beans, whole grains, nuts and seeds

More Brain Foods: Blueberries, Tomatoes, Sage, Olive oil, Dark Chocolate (Yes!), Garlic, Fermented foods such as Kefir, yogurt, fermented vegetables, kombucha

Water: And lastly, stay hydrated! When we are dehydrated the brain tissue actually shrinks. Several studies have shown that dehydration can affect cognitive function. It can also impair short-term memory, focus and decision making. This will help you stay healthy mentally and emotionally!

Brain Power Smoothie Recipe:

1 cup fresh or frozen blueberries (you may want to add ice if using fresh)

1/2 banana

1 teaspoon powdered dark chocolate or raw cacao powder

1 tablespoon ground flax seed

1-2 cups loosely pack fresh leafy green such as spinach, chard and kale

1 cup plain unsweetened coconut milk (or kefir) 

Blend and enjoy!