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Allison Warga, a Calgary mother of three, felt like she had tried every diet on the planet. Between rushing around with work and her children, she wouldnt notice her hunger until sitting down often at dinnertime. That led to nights of constant grazing that never really satisfied.
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Its very easy as a mom to forget yourself when youre raised in a diet culture and are told you need to lose weight. You want to ignore you even have a need to eat, she admits.
But after reading the book Health at Every Size by Lindo Bacon, an inspired Warga sought out a dietician and began working on gentle nutrition strategies that didnt trigger the disordered eating that comes from dieting. The upshot was a mental and emotional catharsis.
I felt like I left a cult and its whole religious dogma behind. I learned self-care, that I deserve to eat and that my body needs nutrition. Thats all part of taking care of yourself.
Warga had tapped into intuitive eating.
Intuitive eating is a self-care eating framework created by dieticians Evelyn Tribole and Elyse Resch. Its a highly personal process that involves 10 principles that range from rejecting diet mentality to honouring your hunger to challenging the food police.
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To date, several research studies have noted the positive health benefits of eating in an intuitive manner, which integrates instinct, emotion and rational thought. Benefits include lower cholesterol, higher self-esteem, improved body image and lower rates of disordered eating.
Vincci Tsui, a registered dietician and certified intuitive eating counsellor in Calgary, observes that much of our eating is based on external cues.
We make decisions based on many factors such as Canadas food guide, how much of something is in a bag, or that its lunchtime, instead of listening to our own internal cues. Intuitive eating is about letting go of food rules and taking away the guilt. Unless you stole the food, you shouldnt feel guilty about eating it.
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One of the biggest myths surrounding intuitive eating is that in the absence of any food rules, a person would naturally eat copious amounts of whatever they wanted. Thats not the case, says Christine Devaney, registered dietitian and certified intuitive eating counsellor at Health Stand Nutrition Consulting Inc.
You may feel like you have no control over a certain food and that could be because youve labelled it as junk. The more we allow ourselves unconditional permission to enjoy all foods, the less intense the cravings and desires will be. It results in more control and freedom around all foods.
Tsui is also sympathetic to fears of trusting ones instincts, especially among those whove been chronic dieters their entire life.
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Intuitive eating is about letting go of this idea of having to control your weight or eating in a certain way in order to be healthy or seen as worthy. Its about getting back to what does satisfaction and well-being mean to you. Its liberating and at the same time scary.
If having a more peaceful relationship with food and your body sounds good to you or if youre tired of counting and cutting calories, intuitive eating might be the path to set you free.
Intuitive eating isnt a restrictive regime. Its 10 principles provide structure, but theyre not hard and fast rules. Think of it more as a guide towards finding your inner voice and wisdom.
For Warga, the biggest benefit, beyond freedom from intense cravings, was no longer being afraid to eat.
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Eating breakfast and taking the time to pack lunch is what I choose as self-care time. In whatever time you have available, you can be thoughtful and present with your body.
To begin eating intuitively, Devaney first recommends taking stock of your eating behaviours and attitudes, ideally without judgment.
Before eating, ask yourself if youre experiencing physical or emotional hunger. Reflect on some of the reasons why you eat the way that you do. Notice which factors influence your feelings regarding your body size, she advises.
By tuning into how food makes us feel, how much we appreciate the taste and at what point were satiated, were better able to control the amount of food we consume. But make no mistake, intuitive eating is not about weight loss.
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Theres a fear that youll gain weight. And you might. You could also lose weight or stay the same. The key is figuring out whats worse for you living with disordered eating or living with a few extra pounds, notes Warga.
A good place to start is by reading Intuitive Eating or visiting the official website: intuitiveeating.org. The Mindful Eating Workbook by Vincci Tsui is also a helpful tool.
In Canada, several registered dieticians are also certified intuitive eating counsellors. Connect with them to learn more about the process and for tips on how to stay on track.
Anyone with a medical condition, who must take medication with food or who ought to avoid certain foods should speak to their family doctor before undertaking any new health regime.
Jody Robbins is a Calgary-based lifestyle writer. Follow her wellness adventures on her blog: Travels with Baggage or on Instagram @TravelswBaggage
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Tired of feeling trapped by food rules? Consider intuitive eating - Calgary Herald
