Eating balanced, wholesome, nutrient rich meals is the way to be, then you hear “watch your calories” and then there is all this buzz about intermittent fasting. Confused? Well, today I am going to share a little bit about intuitive eating, mindful eating and as well as what kind of “diet plan” I am on. Well, firstly I am never on any “diet plan” I am on a plan which is all about listening to your body - always! Though be mindful about it. Confused again?
Intuitive Eating - There are 10 principles of intuitive eating. These principles were created by two registered dietitians, Evelyn Tribole and Elyse Resch, in 1995, based on their experience working with clients. Here is my holistic approach to these principles.
1- Reject the Diet Mentality - Stop dieting and stop believing society’s messages that quick-fix plans can deliver lasting results. It includes throwing away diet books and magazine articles that promise fast weight loss, and rejecting any meal plans that dictate what or how much you can eat.
2- Honor Your Hunger - Hunger is the most natural biological process. Give respect to your body by honoring your hunger and needs for your body. When we don’t honor our hunger we create stress in our body. Food restrictions and deprivation causes overeating, and binge eating.
3- Make Peace with Food - as it is the most sacred thing. We earn money not for those pairs of shoes (well, not just) our main dharma is to feed our mind with good thoughts, feed our body with wholesome meals and our soul with great experiences! Give yourself the permission to eat that ice cream or a slice of cake (but hey just be mindful - will cover this later).Love your food.
4- Challenge the food Police - Shut all the internal and external voices who are saying “watch your calories "and “this is not good for you”. This step is very important to adopt an intuitive way of eating.
5- Discover the Satisfaction Factor - The satisfaction factor has to do with noticing and appreciating the taste and texture of food, but also the environment in which you’re eating. Sometimes you recognize that you are full but still don’t feel satisfied? Feeling full and satisfied can be two different things. Ask yourself do I like to eat?, What feels good in my body? And What environment do I enjoy my food most in and not? “
6- Feel Your Fullness - Yes, it’s important to eat when you’re hungry, but it’s also important to stop when those hunger cues are no longer present. It can help to pause in the middle of your meal or before you reach out to that slice of cake or even a salad to assess your current state: How full do you feel? Are you still eating to feed your hunger, or are you eating out of distraction, social obligation, boredom, or stress? Learn to listen to your body and intuitions.
7- Cope With Your Emotions with Kindness - Emotional eating is when we eat for reasons other than physical hunger, such as using food to help cover up unpleasant feelings and emotions. If you notice this happening, the first thing to do is to be kind to yourself. Cope with stress, be kind to yourself and then decide if you still want to eat. More on emotional eating coming soon!
8- Respect Your Body - Respect your DNA. Accept your body the way it is. We all can’t be the same size, height. the body you were meant to have—not striving for unrealistic expectations about how much weight you can lose or what size jeans you can squeeze into. Intuitive eating is not a weight loss plan though many women do end up losing weight. Including me! Why? In my opinion we liberate ourselves of all the society’s norms and when we lose that weight, we actually manage to lose some weight or maintain the weight on the scale.
9- Movement - You don’t have to go to the gym or do this or that exercise. You can choose to do a physical exercise which you can sustain and enjoy. It can be dancing, swimming, hiking, playing a sport or lifting weights. Why are you doing this exercise? To shift your focus! Workout because you like the feeling of the movement, not to lose weight or burn those calories! t!
10 - Honor your health - Your body is your temple. Give respect, kindness & love to your body by choosing nutritional wholesome, balanced, and enjoyable meals that you are happy to embrace.
Mindful eating Principles
1- When eating, just eat.
2- Consider where your food is coming from. If your food is not grown ethically it won’t digest happily in your body.
3- Be aware - Notice your feelings when you are eating.
4- Listen to your body and stop when full.
"My Listen to your body" plan is that I eat intuitively, fast intuitively and try my best to be mindful when I am eating.
Love yourself and eat because you want to not because of any social obligation. When you say no and if a friend or family member doesn’t understand, don’t take it personally. Most of the time people are not aware and think that’s the only way they can show their affection towards you by feeding you. If comfortable then you may explain to them why you do not enjoy eating at this time or eating a particular food. I am sure they’ll understand. At the same time don’t just eat a particular food just because someone doesn’t approve!
Take a deep breath and next time while cooking, play some high vibrational music, bring yourself to the center, and enjoy while you cook. Sprinkle the love on your food. If you are eating out, be generous and kind to people who are serving you. Show kindness to people who are serving you with a gift, happy energy, or gratuity. Eat the food with all your love. Place your awareness on one aspect of the food, whether it’s the texture or the taste, or the visual aspect. If even that sounds too difficult to do with your busy schedule, concentrate on just the first bite, the middle bite, and the last bite. Make your eating time a sacred one.
Affirm
I treat my body with respect and nourish it with what it asks for.
I’m savoring each bite.
I’m free from old patterns and habits that involve food.
I am love and I feed myself with love.
Health, Love & light
Manika
