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The Intuitive Eating Workbook: Ten Principles for Nourishing a Healthy Relationship with Food
In Food
ryogi
Apr 11, 2021
Ch 2 continued-distinguishing between thoughts and hunger cues, identify each as a mind, body, or self care statement , ask yourself if it is a dieting mentality thought or one that will serve your best interest ? I worked on the self care assessment in the book, where you look at how you treat yourself physically, emotionally, spiritually, your relationships and your boundaries. it’s amazing how frequently some of these dieting mentality thoughts and other harmful actions come up for me, especially “I self silence my thoughts and feelings”, “I don’t know how to relax” , “ I feel guilty if not productive”, “I exercise too much even if injured”, “I’m sleep deprived“, “I go for long periods of time without eating “, “I automatically say yes to requests from others”, “ I feel the need to make others happy” . This exercise has you look at areas of self care that youre lacking in and make a plan to work on them. also I worked in the hunger scale and that has been the information that has resonated most with me throughout the book so far. I never liked the hunger scale idea because I always wanted to overeat when I was really over exercising even just a few months ago. I didn’t want to admit I was overeating, because I felt that I deserved it because I was stressed from the exercise. For example, at dinner I would think about waking up at 4 am the next day to do a long strength session or run and think “I deserve seconds, I need to fuel this workout” it almost felt like I was trying to soothe myself with the food since it was the only relaxing thing for me. Now that I’m thinking more about hunger cues, I’ve been rating my hunger through the day. I usually eat between a 1 (ravenous and irritable) and 3 (polite hunger) Sometimes at work it’s a 1, I’m totally starving for lunch and unable to eat anything before lunch because it’s so busy. I will literally run to the kitchen when it’s lunch time so that I can be the first to microwave my food! At that time it feels so important. but on the days I eat a bigger snack, my hunger is a 3 and it’s very polite; I have no problem waiting in the microwave line and chatting with coworkers. I also noticed that I usually eat dinner to a 7 (comfortable, satisfied and content) and an 8 (a little too full but not unpleasant). On the weekends, more often an 8 because we’re usually eating different and funner foods like grilling out. Something to work on-I often ignore my hunger when it’s at a level 3, but eating at this time would get ahead of a lot of drama!
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The Intuitive Eating Workbook: Ten Principles for Nourishing a Healthy Relationship with Food
In Food
ryogi
Apr 08, 2021
Thanks for bumping this! i think I’ll do the same and put my thoughts here from the workbook. I am in the 2nd chapter, Honoring Your Hunger. This chapter feels extra important to me, because I constantly question my hunger-how can you be hungry again, you didn't even exercise today, or that’s enough food, try to stop before you’re full so you don’t gain weight. Constant brain chatter and questioning of my hunger cues. I noticed that hunger almost always starts with me side thinking about food, then about 30-60 min later i feel an empty stomach feeling and think about food a little more. After a couple hours if I don’t eat, my hunger goes away and I feel a little nauseous and my brain doeant want food anymore but my body still feels empty, but it’s harder to judge fullness because my hunger cues are weird at that point. some direct notes from the chapter so far : -learning to honor the first biological signs of hunger sets the stage for rebuilding trust with yourself and food -Profound hunger is like being under water too long-you dont want your hunger to feel like a Profound gasping for breath but be able to have a polite intake of breath -When feeling hunger, the mind of a chronic dieter will habitually say “don’t, it’s not time to eat” and use trickery such as drinking water or air foods which makes eating confusing to the body and disrupts hunger cues I think the last one is something I do a lot-drink water when I’m hungry to avoid eating. I never thought about how that’s likely warping my hunger signals even more. And if you go ahead and just eat the food when you're hungry, instead of trying to control everything so much by waiting, then maybe that shows your body that your hunger signals will be honored, and helps build trust in yourself?
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ryogi
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