Years of yo-yo dieting and disordered eating can get you out of touch with internal cues, like your body's hunger and fullness signals. Learn how to use the hunger fullness scale in intuitive eating, a tool that can help you can back in touch with when and how much to eat.Read More
Honor your hunger is the second principle of intuitive eating, so as you can imagine, it’s a pretty important one. Wonky hunger cues are a common side effect of dieting, and when you’re first getting back in touch with your cues, it might feel really uncomfortable noticing hunger more frequently. On average, a human needs food every 3-4ish hours. If you’re consistently feeling hungry more often than this, here’s some reasons why you might feel hungry all the time.Read More
Thanksgiving is supposed to be about food, but with all the mixed messages about overabundance and restriction coming from diet culture, it can be a stressful day of eating. Learn strategies for not freaking out about food on Thanksgiving so you can fully enjoy yourself and celebrate the holiday without feeling guilty about eating.Read More
Unfortunately, in our world of weight stigma and thin ideal and diet culture, normal eating has become abnormal. It's hard to know what's "normal" anymore because most people do engage in disordered eating behaviors in some form. In this post, I discuss what normal eating means to me.Read More
If you're familiar with Intuitive Eating, then you know about the hunger and fullness scale, a tool to help you get back in touch with your hunger and fullness cues. This post goes beyond the scale to talk about some of the common questions and barriers I get from clients in my practice when trying to apply the hunger fullness scale to their eating.Read More
Struggling with picky eating as an adult? You're not alone. Read on to learn how mindful eating can help.
Most people think of picky eating as a "kid problem." I just googled it and had to scroll through 3 pages of results geared towards parents before I got to this Wall Street Journal article, aptly named 'No Age Limit on Picky Eating.' Let me assure you, as a dietitian mainly working with adults, it's a big kid problem too. And a common one at that.
I was reminded of this fact this past weekend, which we spent in Nashville visiting a few of our dearest friends. One of those friends is a self-described picky eater. The two of us often joke about it, but the fact is she wants to eat healthier. She just really, really, really does not like vegetables.
Over a yummy lunch of pizza and local IPAs, she told me about everything she's done to try and get herself to like vegetables - hiding them in dishes, recreating favorite dishes with vegetables, forcing them down. She also pointed out a few odd things about her picking eating, like how she could enjoy a vegetable in one dish, but not in another. Or how when she travels, she'll eat (and totally enjoy!) many of the vegetables she does not like at home, especially if they're worked into local specialties.
I'll give you the same bit of advice I gave her.
It sounds counterintuitive. Why on earth would you let your tastebuds linger over something you know you don't like? Figuring out the least intolerable way to choke it down seems much more rational!
The problem with that approach is that you're going into it with the expectation of not liking it, just hoping for a pleasant surprise. But if you've already got it in your head that you won't like it, guess what? You won't like it! Another common approach is to hide a vegetable in something you do like, but inevitably, you'll start comparing it to the original. You'll probably decide you don't like it, not because it tastes bad, but because it's not as good as the original.
The trick is to try a new food with a curious mindset, thinking of it as an eating experience. That's why my friend has an easier time eating vegetables when she travels, because she's curious about trying another cultures cuisine.
Slow down, fully experience the taste, aromas, and textures of the food. You may be surprised to realize that you actually enjoy it! In most cases, people don't dislike a food because of it's actual taste or texture, but because they have it engrained in their head that they don't like it. However, after tasting it mindfully, you might realized you really don't enjoy it. That's okay! We don't have to like everything! I despise red apples, papaya and underripe tomatoes, and probably always will! But using this mindset with recipes that intrigued me, I've developed a passion for foods I previously hated - cauliflower, zucchini and brown rice to name a few.
Go ahead picky eaters, give it a try! Slow down, take a deep breath, engage your senses, and discover a newfound love of broccoli!
Mindful eating is a great skill to hone to get back in touch with your body's internal cues, stop emotional eating, and to enjoy your food more. Here's five of my favorite mindful eating strategies to turn off autopilot around food!Read More