Intuative Eating - Principle 1 - Reject The 'Diet' Mentality.
I want to take you through the Intuative Eating process, as mentioned in my Happy New Year post, dieting can lead to lots of different negative health consequences and in general is ineffective.
A lot of these 'diets' that pop up here, there and everywhere usually require a huge amount of discipline, restriction, restraint, time, rigidity, social exclusion and when they inevitably fail, place blame upon the individual and their lack of 'will power', however ultimately their difficulty in sustainability is due to these reasons.
So is the solution to all of this Intuative Eating? A way of eating that doesn't focus on weight, an individual learns to eat in accordance to their innate physiological hunger and satiety cues and from new areas of research show to have helped address some potential problematic eating behaviours.
So what does 'Reject the diet mentality' mean?
This is an approach that requires putting health on the back bur...
FOOD ADDICTION - Can you really be addicted to food?
There’s always a lot of chat amongst people about how they’re ‘addicted’ to a certain food, therefore.. they must cut it out! Media and research speculation has not helped this idea of food addiction, especially with the region in the brain linked with the reward system is also involved in the process of substance abuse. However there’s lots of reasons, aside from addiction that can explain why we receive the rewards response from eating.
🍑 Human Survival - the brain reward system is necessary to ensure survival. This involves the brain chemical dopamine which triggers a pleasurable response and motivation behaviour. Other behaviours such as hugging, intimacy, terms of endearment also trigger this same rewarding feeling. We need the response to ensure we continue to eat to survive!
🥑 Hunger Enhances Reward Value - if you’re hungry, your reward value of food is heightened. For example you may feel more excited for cooking, or intereste...
With the wellness world forever growing and the insane pressure on society to be ‘healthy’ and of a particular size, it is no wonder that what might potentially start as an innocent kick start to a healthy lifestyle, it can turn into something harmful. There are hundreds of different diets out there – Atkins, Paleo, 5:2, ‘clean’ eating, weight watchers… to name a few-so it’s no wonder it can be an absolute minefield as to what we should be doing, where to start and second guessing our own interceptive awareness to follow something that we might believe to have benefit to us. The word ‘diet’ can be an ever facing demon.
Although it is great to be mindful of nutrition and nourish our bodies with certain foods, it’s more beneficial to have a good relationship with food and by that I mean all food. Obsessive behaviours with food can spiral out of control and can take control of thoughts, emotions and behaviours. So what does a good relationship with food mean/look like?
The concept of periodization when it come to a training program is well known and well applied within sport. The link between exercise and nutrition is also well known. However the concept of using the periodization model within nutritional practice appears to be very uncommon.
There is of course a lot of research and advice on nutrition to consume pre/post training, however consideration of the bigger, long term picture in regards to specific goals, physiological adaptations during different phases of training, is rarely put into practice-so much in fact that guidelines for practitioners are still lacking.
So what is periodization? When applied to exercise it is the long-term planning of athletic training designed to improve performance, reaching peak performance for the most ‘competitive’ part of the year (This might be a particular race, game or competition). It involves a variation of training throughout the year, variation of intensities and load and is typically broken down into c...
If you're not familiar with the phrase 'iifym' it stands for 'if it fits my macros', a craze that started being used by people competing in fitness physique competitions who needed to be of a certain weight/size but now had been adopted by a lot of gym go-ers.
It is a calculated daily amount of protein, carbohydrates and fats based on your weight usually and sometimes activity level..and yes there is a lot of science behind it that it will help to lose weight however it requires daily weighing of food/packet checking and/or entering it into a tracking device to make sure the correct quantities have been met.
A lot of people will say this approach to 'dieting' allows them to have what they want to eat (e.g. A biscuit) as long as it fits into their daily allowance. Sounds great huh? Well, that means there would need to be some compromise throughout the rest of the day.
My belief is that all food is to be enjoyed in a relaxed way, with a mindfulness on eating things that have a benefit to...
I have decided to write a slightly different post today to my usual Sport Nutrition.
I have spent the last 6 weeks working at a clinic for girls suffering with eating disorders and it has really got me thinking about eating intuitively, what does being intuitive actually mean...as ultimately in regards to food and our relationship with food, is that one of the goals we thrive to achieve?
It has had me thinking about whether I'm 100% intuitive? How intuitive are all the clients I work with that don't have eating disorders? and how intuitive are all those 'foodie' people on Instagram?
I've decided to therefore list some contributing factors that I feel most affect being able to use the term 'intuitive eating' for you to look through and see if any apply to you.
Are you eating because you're hungry? Have you actually taken a minute to think about how your body feels before you eat a meal, or are you eating out of habit or because it's the 'right time' for lunch for example? Yes,...
Finding it difficult to make enough time for breakfast in the morning? Here is a really easy grab and go breakfast that is nutritious, full of fibre, a good source of magnesium, b vitamins and super tasty!
- 1/2 cup of Oats (can use any jumbo/gluten free)
-1/2 cup of milk (I tend to use unsweetened almond milk)
-1 teaspoon cinnamon
-1/2 mashed banana
-1/2 tablespoon cacao powder (optional)
-1 tablespoon honey
-1 teaspoon chia seeds
Optional : Any berries/fruit to add on top.
-Mix all ingredients together and leave overnight in a jar
The beginning of the year is always a time you say 'I'll eat healthier this year' or 'I'm going on a diet, I need to lose weight'.. but how long is it before you've gone back to your old ways? And then later down the line start a new 'diet'.
I've put together 5 tips on how to keep on track..
1. Stop calling it a 'diet'. The word automatically comes with negative connotations and you've mentally already said to yourself it's something that is going to be short term. Mentally tell yourself it's going to be a 'lifestyle change' and think about the positive outcome eating well is going to have on your overall health and well-being.
2. Don't count Calories! All calories are made up differently, and they are only a measure of how much 'energy' the food contains. Therefore something may be 'less calorific' but it isn't as energy dense, and may not be as nutritious for you as other food you could have chosen with the same 'calorie number'. Our bodies also treats all calories differently, high cal...
It's easy to not have enough time in the morning for a nutritious breakfast, or fancy something sweet that isn't filled with sugar! Well this Chia seed pudding is perfect to satisfy both of those criteria's! Make it the night before, or a few days before to give it sometime to set! My Top Tip: Make it in an empty peanut butter/jam jar!
- 200g Greek Yoghurt (My favourites are fage or skyr)
-100ml Almond Milk (Coconut milk will also work)
-2 teaspoons chia seedss
-1/2 teaspoon cinnamon
-Optional - Cacao or unsweetened cocoa powder (if you fancy a chocolatey one!)
-Small handful of berries
-Small handful of chopped nuts
-Mix Greek Yoghurt, almond milk and cinnamon in a blender until completely smooth