4/18/2019 1 INTUITIVE EATING: An Introduction to an Evidence-Based - PDF document

4/18/2019 1 INTUITIVE EATING: An Introduction to an Evidence-Based Approach for Empowering Healthy Eating Behaviors 2 OBJECTIVES P r o v i d e b a c k g r o u n d t o h i s t o r y a n d c o n c e p t o f I n t u i t i v e E a t i n g s t r a t e g y R e v i e w e v i d e n c e f o r I n t u i t i v e E a t i n g i n t h e l i t e r a t u r e D i s c u s s p r a c t i c a l a p p l i c a t i o n s o f I n t u i t i v e E a t i n g i n v a r i o u s w o r k p l a c e s e t t i n g s 3 ALYSSA ASHMORE M S, R D N, C SSD , LD • O wne r o f P a s s i o na t e P o r t i o ns I nc . • M i s s i o n: E d uc a t e a nd e m p o we r wo m e n t o he a l t he i r r e la t i o ns hi p wi t h f o o d a nd t o le a r n t o t r us t t he m s e lv e s a g a i n whi le m e e t i ng he a lt h a nd p e r s o na l g o a ls • 9 - y e a r hi s t o r y o f a p p ly i ng I nt ui t i v e E a t i ng c o nc e p t s i n v a r i o us p r o f e s si o na l s e t t i ng s 1

4/18/2019 4 A LITTLE BIT OF HISTORY P io ne e re d b y E ve lyn T rib o le , MS , R D N and E lys e R e s c h, MS , R D N, C E D R D , F iae d p , F A D A , F A ND F irs t re le as e d I ntuitive E ating : A R e vo lutio nar y P ro g ram that wo rks in 1 9 9 5 . C urre ntly in 3 rd e d itio n with ad d itio nal wo rkb o o k availab le . C o m p ris e d o f 1 0 b as ic p rinc ip le s b as e d o n he aling the re latio ns hip with f o o d , e m p o we ring and ins tilling trus t b ac k to the c lie nt, and inc o rp o rating g e ntle e xe rc is e and nutritio n witho ut rule s o r g im m ic ks . 5 PRINCIPLES 6 P R I N C I P L E 1 REJECT THE DIET MENTALITY • Learn what the diet mentality is and how to identify it. • Get angry at the diet mentality for sabotaging your innate ability to nourish yourself adequately. • Get rid of diet books, magazines and programs that offer false hope and make empty promises. • Accept the damages dieting causes. • Ditch dieting tools that hinder your internal Photo by Lacie Slezak on Unsplash feeding cues. 2

4/18/2019 7 P R I N C I P L E 2 HONOR YOUR HUNGER • Learn how to identify true, biological hunger that’s not focused on rules or “shoulds . ” • Use this biological hunger to feed your body with adequate energy, food groups, portions and timing. • Learn the mechanisms that trigger eating. Photo by Alexa Suter on Unsplash 8 P R I N C I P L E 3 MAKE PEACE WITH FOOD • Learn how guilt and deprivation have influenced your past eating choices. • Give yourself unconditional permission to eat. • Accept all foods and food groups. • Throw others’ what’s aside ideas about “healthy” and what you “should” or “shouldn’t” eat. • Stop punishing yourself for your food choices. 9 P R I N C I P L E 4 CHALLENGE THE FOOD POLICE • Recognize the “rules” by which you’ve been eating. • Get rid of the “good” and “bad” food mentality. • Actively work to challenge the thoughts that have been created by dieting. • Rid yourself of the guilt that dieting has created. • Learn to handle commentary from others on your food choices. • Reframe “food talk” for what is helpful vs harmful. Photo by Food Photographer | Jennifer Pallian on Unsplash 3

4/18/2019 10 P R I N C I P L E 5 RESPECT YOUR FULLNESS • Learn to listen to your body in regards to fullness. • Learn to decipher what’s biological hunger vs head hunger. • Take time to notice your meal and your hunger signals. • Learn comfortable satiety. • Practice with foods that satisfy, not that just fill you up. Photo by Ali Inay on Unsplash 11 P R I N C I P L E 6 DISCOVER THE SATISFACTION FACTOR • Allow yourself pleasure and satisfaction to enhance the eating experience. • Create an environment that cultivates contentment and peace to allow for optimal enjoyment. • Help yourself know when you’ve had enough. • Discover all qualities of food and the eating experience. • Learn which foods truly satisfy you . • “If you don’t love it, don’t eat it, and if you love it, savor it. ” Photo by Toa Heftiba on Unsplash 12 P R I N C I P L E 7 COPE WITH YOUR EMOTIONS WITHOUT USING FOOD • Learn how to be emotionally aware. • Identify triggers for using food as an emotional crutch. • Learn healthy alternatives for coping with anxiety, loneliness, sadness, boredom, happiness, and anger without food. • Get comfortable asking yourself - and telling others - what you need. Photo by The Ivory Mix 4

4/18/2019 13 P R I N C I P L E 8 RESPECT YOUR BODY • Accept your genetic predispositions and physical shape. • Reject the idea of an “ideal body. ” • Stop body-bashing and the comparison game. • Make peace with your figure and set realistic goals to truly become an Intuitive Eater. • Adopt other measures for a healthy body besides weight. Photo by Drop the Label Movement on Unsplash 14 P R I N C I P L E 9 EXERCISE - FEEL THE DIFFERENCE • Throw out extreme exercise plans and slaving away at the gym. • Enjoy the gift of physical movement. • Learn your favorite way to get active. • Focus on how it feels to move instead of calories burned. • Find true motivation for a regular exercise routine. Photo by Luis Quintero on Unsplash 15 P R I N C I P L E 1 0 HONOR YOUR HEALTH WITH GENTLE NUTRITION • Use gentle nutrition to guide you to feeling well while honoring your taste preferences and overall health. • Learn to be flexible instead of rigid with food choices. • Stop the fear mongering and food worry. • Focus on overall nutrition instead of scrutinizing health. • Learn to enjoy healthy eating. Photo by Heather Ford on Unsplash 5

4/18/2019 16 EVIDENCE 17 9 0 + P U BL I S H E D 1 V AL I D AT E D S T U D I E S T O D A T E A S S E S S M E N T Detailed list of studies available at intuitiveeating.org Intuitive Eating Scale - 2 by Tracy Tylka Subjects Studied: Helps identify how strong of an intuitive Adolescent girls eater you are College students Women in emerging, early and middle adulthood 23 statements ranked on scale of 1-5 from Cancer patients strongly disagree to strongly agree to result Adult women in 4 subscale scores Military service members Pregnant women Sample: Young adults Individuals with eating disorders 1. I try to avoid certain foods high in fat, Mothers carbohydrates, or calories. Men College female athletes + retired athletes 2. I find myself eating when I’m feeling emotional RDs (e.g., anxious, depressed, sad), even when I’m not physically hungry. Topics Studied: Eating disorders 3. If I am craving a certain food, I allow myself to Physical activity have it. BMI Body appreciation 4. I get mad at myself for eating something Self-esteem & Body image unhealthy. Virtual assessments & interventions Eating behavior 5. I find myself eating when I am lonely, even when Primary care I’m not physically hungry. Countries Studied: USA, Canada, Malaysia, Finland, Asia, NZ, Germany 18 IMPORTANT NOTES 6