Welcome to the ANNI feed.
There is a place for everyone at my table.
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(Pssst...HEY, YOU. Yeah, you there.
I am whipping up something so delicious right now.
Join my email list so you can be the first to sink your teeth in!)
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Reconnecting with Food
Social distancing doesn't have to mean disconnection from everything
With weeks of social distancing under our belts, we have definitely gotten into a "new normal". However, having a routine doesn't always equate to doing something in a healthy way. By now, you've probably realized it' healthy to let yourself grieve the experiences you are missing. Whichever step you are at in your journey, remember that progress can be found in the present when we focus on intentional actions in the right now. The past can give us shame, the future will give us anxiety- but the present gives us opportunity.
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With a cancelled wedding ceremony, cancelled graduation, and other cancelled plans, I thought there would be a lot more leisure time! Instead, I'm having to rearrange plans and am so, so appreciative to still have employment doing what I love. Others I know have been greatly impacted in the several weeks, many having babies or moving or rearranging plans due to lost jobs or other significant loss. Regardless of the overwhelm you feel right now, whether it stems from the long to do list or one that used to be full but is now blank, know that I am doing my best to put the most positive of intentions forward for you. I hope in some small way, my words about food can help to heal a little of the hurt and add a little structure to the chaos in many of our lives right now.
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One thing you probably have heard a lot of buzz about in recent years is intuitive eating. There are many definitions floating around about intuitive eating, but I like to define it by the following basic definition from Jean L. Kristeller, PhD, a professor of psychology and a co-founder of The Center for Mindful Eating: "eating is about listening to hunger, fullness, and taste satiety cues"(1).
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Studies show that intuitive eating reduces episodes of binge eating and emotion-triggered eating, and that ultimately weight loss was proportional to the amount of individuals reporting intuitive eating as a part of their eating patterns. Beyond that, it can lead to better understanding emotions and choices in eating and becoming a more mindful eater, one who has increased self esteem and a renewed sense of empowerment (1). Intentional eating centers not around restriction, but around realization.
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The concepts behind intuitive eating have been hotly debated in years past. Years of research now stand as a solid foundation for the principles of intuitive eating, showing benefits all over the spectrum, inclusive of all shapes and sizes. Consistent evidence shows a trend of intuitive eating supporting a healthy body mass index (BMI) while simultaneously promoting improvements in psychological health (2, 3). In other words, intuitive eating is intended to be a whole body experience with effects on the whole body that have the potential to revolutionize one's approach to health and wellness.
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I love what Dr. Margaret Chesney (University of California, San Franscisco) has to say about mindfulness: "What is valuable about mindfulness is that it is accessible and can be helpful to so many people" (4). Bonus benefits that are a byproduct of mindfulness and mindful eating include improved stress management and healthier coping mechanisms, especially during times of serious illness, anxiety, and depression, such as the current Coronavirus pandemic and its rippling effects.
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Intuitive eating focuses on developing and feeding our body's innate wisdom in relation to food and the way that we eat(5). It is insightful and flexible, and promotes an internal compass rather than external contributions to decision-making. If you have young children, this quarantine period can present a valuable opportunity to model healthy eating behaviors, which are known to evolve during the first years of life when children begin to understand patterns and accept foods based on observation (6).
"Mindful eating is a wellness focus...It is more about how to eat rather than what to eat or what not to eat."
Susan Albers, PysD
Psychologist at the Cleveland Clinic for Women's Health Center
How to Reconnect with Food by Intuitively Eating
01
Slow Down
Meals are not meant to be consumed in a fraction of the time it took to make them. Eating too quickly can cause problems and make it very difficult to tell when you are actually full. When you chew more slowly, or take time to really enjoy a bite or take a deep breathe in between every bite, you slow the pace of eating ot a pace that is more natural and enjoyable(1).​
02
Eat in a distraction free zone.
It may be more convenient to eat on the go, in the car, or while tyring to multitask with other activities. However, even low stimulus activities like watching television or surfing the internet can be distracting from your eating(1, 4).
03
Mind your peas and cues (get it?).
Your body has built in cues to signal feelings of being full or hungry. Diets can become to stringent to reasonably adhere to, but becoming in tune to your body's hunger cues can help guide your eating more accurately (1, 4).
04
Recognize your responses and be okay with them.
There is no right or wrong response to food. Take note of your reactions to food, whether than be like, dislike, or indifference toward a certain item(1). Knowing your likes and dislikes will not only help you become more articulate in the way you speak to yourself about food, but also in the way you communicate your needs to others.
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Make eating an experience and not just a meal.
Some shy away from more complex dishes or messy meals instead of engaging their senses in the experience (1). It's okay if one night you tend towards take out and another you lean towards home made lasagna. As long as you are being intuitive about your choices, your meals can be nourishing and pleasing to you as they engage all your senses.
REFERENCES
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Mathieu J. What Should you Know about Mindful and Intuitive Eating?.J Am Diet Assoc. 2009;109(12):1982,1985,1987. doi.org/10.1016/j.jada.2009.10.023
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Van Dyke N, Drinkwater EJ. Relationships between intuitive eating and health indicators: literature review. Public Health Nutr. 2014 Aug;17(8):1757-66. doi: 10.1017/S1368980013002139.
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Dalen J, Smith BW, Shelley BM, Sloan AL, Leahigh L, Begay D. Pilot study: Mindful Eating and Living (MEAL): weight, eating behavior, and psychological outcomes associated with a mindfulness-based intervention for people with obesity. Complement Ther Med. 2010 Dec;18(6):260-4. doi: 10.1016/j.ctim.2010.09.008.
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Wein H. Mindfulness Matters (Can Living in the Moment Improve your Health?). NIH News in Health. 2012. Accessed at https://newsinhealth.nih.gov/2012/01/mindfulness-matters.
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Kristeller JL, Jordan KD. Mindful Eating: Conneeting With the Wise Self, the Spiritual Self. Front Psychol. 2018(9);1271.
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Birch L, Savage JS, Ventura A. Influences on the Development of Children's Eating Behaviours: From Infancy to Adolescence. Can J Diet Pract Res. 2007;68(1):s1-s56.
