Intuitive eating is the practice of understanding the delicate balance. Between your body and your mind. It emphasizes being aware of your hunger and fullness cues. So that you can nourish your body well without overeating. Or eating to fill an emotional void.
Intuitive eating emphasizes listening. To internal body cues around food and hunger. Rather than falling into traditional patterns of dieting. If you’re looking for some ways to practice intuitive eating. Trying some of the tips below can be a good place to start.
Pick one step to focus on at a time.
There are 10 principles of intuitive eating. Which has to do with honoring your health and hunger. Therefore, Respecting your body, and allowing yourself to have a healthy relationship with food.
It’s easy to make the decision to start eating differently. And quickly become overwhelmed with your goals. And the steps needed to achieve them.
Instead, pick one thing at a time to focus on, and base your habits and decisions around that principle or step. Some of the steps may be more challenging than others.
In fact, many women report the idea of giving yourself. “unconditional permission to eat” is difficult. There’s no right or wrong way to approach intuitive eating. It’s a personal endeavor that should be done on your own timeline.
Shift your focus away from “good” versus “bad” foods.
Our cultural tendency has a way of putting food into two categories; good and bad. With those categories comes many misconceptions and wrongly placed focus. Instead, think about food as fuel for your body. And how well different foods are going to do their job to nourish you?
One positive approach could be thinking about how you’ll incorporate more fruits. Or vegetables into your day, or try a healthy food you perhaps don’t eat often.
Allow yourself to eat on a regular basis.
Many diet programs have you eating on a schedule, like three meals with two snacks per day. Instead, think about fueling yourself with smaller, but nutrient-rich meals or snacks every 2-3 hours.
This will help maintain your blood sugar and energy levels. Provide a steady supply of nutrition throughout the day, and even boost your mood. This can also help reduce the feelings of deprivation. That often results from following scheduled diet plans.
Do things that show respect for your body.
Respecting your body is one of the main ideas behind intuitive eating. However, This means seeing your body as an important and amazing thing. It is and honoring what it does for you by fueling it and treating it well.
Exercise for the sake of keeping your body healthy, your mind happy. And doing activities that you enjoy. However, Choose foods that make you feel good and replenished. These perspectives shift our societal focus from weight loss. And disordered eating patterns to honoring our bodies and our health.
Many people are methodical. In choosing a specific starting date to change a lifestyle habit. Like their diet – like the new year, the first of the month. Or the following Monday after the weekend. Intuitive eating can start right now. The sooner you start, the sooner you can experience the benefits.
Therefore, If you’re wondering how to start intuitive eating. Give some of the ideas above a shot. You might be surprised at how quickly you notice a positive shift. In your relationship with food and your body.
The Benefits of Cooking at Home.
In a time where convenience foods and packaged snacks; have overtaken much of the grocery store, and everyone seems to be leading a busy lifestyle. There is significantly less time being spent cooking at home.
But there are significant benefits. In reducing you’re eating out and cooking at home more. Here are some reasons why you might want to consider carving out. More time to be in your home kitchen preparing meals.
You have more control over what you’re eating.
Although grabbing a bite to eat between meetings. It allows for a quick and convenient decision, it also comes with some important considerations for your health.
Convenience foods tend to be higher in calories and additives. That you may not necessarily want to be eating. They also tend to be lacking in important nutrients. Like fiber, when compared to home-cooked meals. On the other hand, when you prepare food at home. You get to decide exactly what ingredients are being used.
You’re more likely to make Healthy Choices.
Studies show that people who cook at home most nights of the week. Consume fewer calories than people who eat outside of the home on a regular basis.
Furthermore, cooking at home is a more consistent way to incorporate. A wide variety of healthy foods like fruits, vegetables, whole grains, and lean proteins.
Home-cooked meals are typically prepared using healthier methods. Then what you might find at fast-food chains and restaurants, using less oil, fat, salt, and sugar.
It saves you more money in the long run.
Stopping at the drive-thru on the way home. It seems like a cheap way to eat at the moment, but expenses can add up quickly.
You can save more money over time by meal planning and budgeting. For groceries that will make multiple servings. Not to mention, investing a little more money and time in your health. Prioritizing cooking at home can save money in the long run; by preventing potential medical costs as you get older.
It brings more feelings of joy and accomplishment.
There’s something to be said about the positive feelings around home-cooked meals. That just doesn’t come from eating fast food or restaurant meals.
Following a recipe from start to finish. And seeing the delicious result of your kitchen labors. It provides a unique sense of accomplishment. If you’re cooking for friends or family. You also get to enjoy a sense of pride that comes with sharing. The art of home cooking and hospitality with others.
Research shows that enjoying meals at home with others increases happiness.
Therefore, It encourages the learning and maintenance of important basic cooking skills.
You don’t need to have an arsenal of memorized family recipes under your belt to be successful at home cooking.
What’s more helpful is mastering some basic cooking skills. That can serve you throughout life, like knife handling. Making simple soups and salads, working with different proteins, And a few cooking methods like sautéing, baking, and steaming. Therefore, these skills can be applied to several different recipes and foods.
In conclusion, Cooking at home offers many benefits to your health and your wallet. If you can think about some ways to spend more time in your kitchen. You can experience these benefits both in the short and long term.
ANA REISDORF, REGISTERED DIETITIAN.
Ana Reisdorf is a Registered Dietitian Nutritionist with 12-years of experience. In the field of nutrition and dietetics. Ana has worked in multiple capacities in the field of nutrition. Including teaching at California State University, Long Beach. She has a passion for helping people achieve ideal health. And make transformational changes in their lives.