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Intuitive Eating

Intuitive Eating. Julie Hansen, M.S., R.D., C.D. INTUITIVE EATING. Presentation developed by NCES from the Book by Evelyn Tribole, MS, RD, and Elyse Resch, MS, RD, Intuitive Eating, 2nd Edition, published by St. Martins Press, 1995, 2003. Presentation Overview . What is Intuitive Eating?

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Intuitive Eating

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  1. Intuitive Eating Julie Hansen, M.S., R.D., C.D.

  2. INTUITIVE EATING Presentation developed by NCES from the Book by Evelyn Tribole, MS, RD, and Elyse Resch, MS, RD, Intuitive Eating, 2nd Edition, published by St. Martins Press, 1995, 2003. NCES, Inc. 2004

  3. Presentation Overview • What is Intuitive Eating? • What are the Principles? • Why Intuitive Eating works

  4. What is Intuitive Eating?- 3 Components • Unconditional permission to eat • Eating for physical rather than emotional reasons • Reliance on internal hunger and satiety cues to determine when and how much to eat

  5. Research • IE positively assoc with positive self-esteem and negative assoc with uncontrolled and emotional eating. Intuitive eating improves health for chronic dieters JADA;2005 Jun;105(6):929-36. • High IE scores assoc with increased enjoyment and pleasure of food, lower BMI scores and fewer dieting behaviors and food anxieties. Am Journal of Health Education. May/June 2006:37:3:130-136.

  6. Research • NIH-18 obese women with ↓binge eating episodes and improvement in mood; 6 wk intervention used daily mediation and eating specific mindfulness meditation • Notre Dame dissertation on 30 females with BED, after 8 90 min weekly sessions, 80.6% no longer met BED criteria

  7. Challenges • American life • Snacking • Fast pace • Eating out • Perceiving hunger fullness cues • No trust in body • Perfectionism; black and white thinking

  8. Perks • Eat anything you want • Throw out diet rules • Obtain your natural weight • Rewarding • No more counting or weighing

  9. Principles of Intuitive Eating • Reject the diet mentality • Honor your Hunger • Make peace with food • Challenge the food police • Feel your fullness • Discover the satisfaction factor Intuitive Eating. Evelyn Tribole and ElsyeResch

  10. Principles of Intuitive Eating • Cope with your emotions without using food • Respect your body • Exercise-feel the difference • Honor your health-gentle nutrition Intuitive Eating. Evelyn Tribole and ElsyeResch

  11. HITTING DIET BOTTOM NCES, Inc. 2004

  12. #1- Reject the diet mentality • Realize damage it does (biological & psychological) • Be aware of diet mentality traits • Get rid of dieters tools • Helps to examine dysfunctional beliefs acquired from dieting

  13. Dieting Process Causes You To • Be Preoccupied with Food • View Food as the Enemy • Have Slower Metabolism NCES, Inc. 2004

  14. Dieting Process Causes You To • Try Harder & Fail Harder • Gain Weight with Each Diet • Feel Trapped & Frustrated NCES, Inc. 2004

  15. Dieting Paradox • Higher Incidence of Obesity • Eating Disorders on Rise • Childhood Obesity Doubled in Last Decade • Increase in Type 2 Diabetes NCES, Inc. 2004

  16. #2- Honor your hunger • Teaches to get in touch with personal sensations of hunger • Honoring biological signal sets stage for the work and trust • Encourages to eat every time you feel hunger • Works on building trust and eliminating chaotic eating • What signals eating?

  17. #3 Make peace with food • Unconditional permission to eat • Deprivation set up and back lash • Rebound Eating: subtle forms • Food competition • Returning home • Empty cupboard • Once in lifetime • Depression era • One last shot

  18. See saw-Guilt vs Deprivation Deprivation Guilt

  19. #4 Challenge the Food Police Destructive Dieting Voices • Diet Rebel • Food Police • Nutrition Informant Powerful voices • Nutrition ally • Food Anthropologist • Nurturer • Rebel ally

  20. #5- Feel your fullness • Listen to body signals • Be a mindful eater • Pause during a meal • Realize impact of different nutrients on body

  21. Key points with Hunger/Fullness • Eat when you are hungry, stop when you are full • Hunger Physiology- mind/body connection

  22. Hunger physiology • Appetite stimulating chemicals- Neuropeptide Y & endorphins peak desires to eat • Neuropeptides are involved in regulation of feeding behavior (rate, duration and size of meals) • Release of Neuropeptide Y seen in • Restricting Diets • Over exercising • Too little sleep

  23. #6-Discover Satisfaction • Spend time focusing on pleasure experience with eating • Senses in food you eat • Aroma • Taste • Texture • Smell • Sound

  24. #7-Cope with your emotions without using food • Address food as a source of comfort • Increase awareness of how food is used as a distraction • Boredom • Nurturing • Anger • Lonely • Reward

  25. What is Emotional Eating? Disconnected eating “some individuals respond to emotions by eating. Food and the eating process serve to comfort, distract or “distance” oneself from emotions….{this} interferes with the body’s natural physical cues of hunger, fullness, appetite and satiety….the result is disconnection from internal cues.” -Moving away from Diets Kratina, King and Hayes

  26. #8-Respect your body • Treat the self well • Respect & accept • Body Image • Body-checking • Body-bashing

  27. #9- Exercise-feel the difference • Purpose of pleasure and general good health • Separate from weight and eating • How do you feel? • Energy • Fun • Stress • Sleep patterns • Dancing, yoga, SUP, hiking

  28. #10- Honor your health-Gentle Nutrition • Healthy balance of nutrients • Progress, not perfection • Consistency over time • Fuel metabolism • Nutrient recommendations in mind

  29. Tips for Success • Don’t wait • Baby steps • I am the expert of my body • Don’t undervalue the process • Get the book-Intuitive Eating

  30. What’s Your Eating Style? • Careful Eater • Unconscious Eater • Professional Dieter • Intuitive Eater NCES, Inc. 2004

  31. Careful Eater • On surface seems to be health and fitness oriented • Can become diligent about eating • Scrutinize every food situation • “Orthorexic” NCES, Inc. 2004

  32. Unconscious Eater • Chaotic • Refuse-Not • Waste-Not • Emotional • Overscheduled life, eating on the run • Eats when food is present regardless of hunger • Eating drive is often influenced by value • Feelings trigger eating NCES, Inc. 2004

  33. Unconscious Eater • Problem- Chronic overeating • Paired eating • Mindless eating • Environmental influences

  34. Professional Dieter • Always on the latest diet • Has tried them all • Easy to identify • Hard to live this way NCES, Inc. 2004

  35. Intuitive Eater • Knows when they are hungry and when they are full • Makes food choices without experiencing guilt NCES, Inc. 2004

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