Intuitive and Mindful Eating Intro- Part 1

Hello. I am Isabelle Bouchard.

I'm the owner of Bamboo Nutrition, and this presentation is

created for veterans united in Columbia, Missouri, and all of

their offsite employees.

So it's great to be sharing this experience with you

guys over video, and I hope that you enjoy the

present format.

How this is gonna work is this video is actually

gonna be broken down into three separate chunks.

So each chunk is going to be about 12 to

15 minutes in length and you can watch us at

your leisure.

There's not going to be a perfect cut off point,

so it's gonna feel like a continuous stream, but just

kind of broken up into those three segments.

So watch at your leisure, and then we will have

another Q and a tight deal live on this Friday.

So hopefully I can see you all than an answer.

Some of your questions.

But let's get started So a little bit about myself.

Us, in my areas of expertise as a registered dietitian,

are in eating disorders and disordered eating.

What that means specifically is well eating disorders that has

to be actually diagnosed, or it's just individuals who are

concerned that maybe they have an eating disorder at risk

for developing one and then disordered eating.

That's obviously a spectrum that could look anywhere like skipping

meals may be having some they've co plots around eating.

Or maybe being a chronic dieter may be eating hasn't

been a problem for you until recently.

And you just need some help sorting through a couple

things so disordered eating as much more of a spectrum.

But then again, when it comes to my specific practice

philosophies, I'm a little bit unique on then other dietitians

that, well, you'll know working in this field to we

all tend to practice health at every size.

So what?

What that means as health can be identified as you

know, a lot of different things for an individual or

practitioner who practices health at every size.

Weight is not one of those things that dictates or

indicate somebody's health, so wait is typically looked at, um,

a lot less in my field of work.

So I'm more concerned about your habits about your behavior.

Is your relationship with food, your labs and other other

data points that tell me how your overall health is?

Wait, I could care less.

Eso. That's what health at every size isn't a nut

show. If you want to learn more about that, though,

I would strongly encourage you toe toe, look up health

at every size, and then the other part of me

is I'm a non diet dietitian.

So what that means is I am not preaching any

type of diet.

Not the Kyoto, not weight watchers, not low carb.

I'm not writing out specific meal plans, telling people what

they should be eating down toe almond, and that's not

who I am.

So I'm here to help my individuals have a better

relationship with food and learn how to trust their bodies.

How overall, be making great nutritionist decisions, having that gentle

nutrition, peace still an important part of your life.

But food is not overly consuming.

It's not something that you're constantly battling against our thinking

about throughout the day, so I want food to have

its place for you.

But it's not on the one and only an important

part of your life.

So I want to go through just the basics of

intuitive eating, and I thought a great places start would

just be going through.

What are some definitions of intuitive eating?

What are people even calling this this concept?

Eso How would I define?

Or how would you?

How would anybody be defining intuitive eating?

Uh, well, this is actually a definition by the dieticians

who wrote this book called Intuitive Eating.

What? I like to explain intuitive eating as is somewhere

along the way we stopped understanding or knowing how to

eat. Normally, food got extremely complicated.

Whether that was from our biases.

The societal bias sees our parents biases, but we forgot

how to eat normally.

So these two amazing dietitians in 1995 created a book

to just teach us how to do that.

So how they define intuitive eating is a self care

eating framework that integrates instinct, emotion and rational thought.

So they kind of use this.

This triad or this triangle analogy were instinct, emotion, irrational

thought, all taken into account when we're trying to understand

how to eat intuitively.

But note the words self care, eating framework.

This is not a judgment space.

This is not a time for us to feel like

we're failing to produce guilt around eating.

It's purely there.

Teoh, be instinctual.

If our body needs that, we know we can have

it. It's food for emotions, for our social environment.

And it's also that rational thought.

I know I need to have this.

I I should be balancing here.

My body needs energy because I'm feeling X, y and

z another definition I'd like to share with you and

these air actually written by research studies here.

But intuitive eating is about trusting.

Your inner body was done to make choices around food

that feel good in your body, without judgment and without

influence from diet culture.

When I love about this definition is it's one it

says inner body wisdom.

And I'm always trying to help my clients understand what

is what is kind of your reason for doing things.

Is this because of intrinsic regent prisoners is an extrinsic

reason. Like Is this something that you're doing for yourself

what your body needs or something you're doing?

Teoh? I don't know.

Please. Somebody else to meet some sort of standard.

Um, are you doing this because society tells you it's

what you should be doing?

So they're all extrinsic.

Lee motivated things.

Thea. Other thing I like about this definition is it?

It says food that feels good in your body, without

judgment and without the influence from diet culture.

So if you're somebody who's ready to give up dieting,

who's wanting to explore what normal eating or intuitive eating

feels like for you?

Abandoning that diet culture piece is huge, and it's a

very important step in this process.

Intuitive eating as a positive approach to weight and eating

management, characterized by strong reliance on internal physiological, hunger and

satiety cues rather than emotional external cues.

So that kind of goes along with what I was

saying before we're eating for intrinsic regions, not for extrinsic

reasons or internal rather than external.

And you'll hear a lot about with intuitive eating a

lot about your internal hunger and fullness signals.

It's very important that you become aware of how your

body is feeling.

I feel like given our day and age where just

go, go, go all the time, eating in our cars,

not really taking the time to prepare a meal, and

food just kind of becomes more of an obligation or

something. We feel like we have to dio we're occasionally

food is something that will bring us together or something

we actually enjoy doing with our partner or friends or

family. But when we are constantly go, go, go or

not, being mindful that it's really easy for us to

be eating for external reasons rather than checking in with

our body what we need right now in my eating

past fullness, etcetera, intuitive eating, which includes eating in response

to hunger and satiety cues rather than emotional cues and

without having forbidden foods.

So this is a time where you all can pause

this video if you're interested and just reflect.

Do I have forbidden foods?

What does that list even look like for me?

How did I come up with this list of Forbidden

foods? It's really interesting when you actually spend some time

to think about this, how it kind of opens your

eyes to Wow, I had no idea my relationship with

food was in the place that it is so a

little activity.

If you wanna pause here, otherwise we'll move on.

So some more information about the intuitive eating framework like

I said, some things to know those definitions self care

eating framework created by two dietitians, which I love to

point out because I don't know a single diet that

was created by dieticians unless it was actually built from

a clinical lands where, like the Kyoto diet, was originally

created for individuals epilepsy.

That's what their brain actually needed in order to not

cost these seizures.

So in that case, dieticians and medical professionals who understand

nutrition in the body that was a diet is created

by them.

But was that diet create for the general public?

No. It was created for individuals with dietary needs specific

needs, same with diabetes, the diabetes diet.

That's something that dietitians will enforce if it's needed for

a specific population.

But it's not something that we're generally recommending to the

public, whereas intuitive eating dieticians are recommending that to the

public. This is a framework that have a lot of

positive changes in benefits to it, which will I'll explain

a little later on in this video as well.

So the other things to note about those definitions trusting

body wisdom without judgment and without influence from dia culture.

Another word is positive.

This is a positive.

You cannot fail that intuitive eating nor Ken.

Does it encourage that that judgment that Gil associate ID

that most diets would, um, kind of give you a

slap on the wrist, for it has a strong reliance

on internal cues and without having forbidden foods.

So you're hearing some things that you may be asked

to let go of and some other things that you

may need to explore or my need to shift your

mindset around in order to fully embrace the positive self

care framework here.

The next thing I want to go through with you

are the 10 principles of intuitive eating and intuitive Eating

is really.

But like I said, it's a book just to teach

us how to eat normally again.

So how these dieticians organized it was through 10 principles

that kind of give you a step by step framework

in how to explore different areas of your life that

maybe barriers toe having you eat normally or step by

step in helping your identify this feeling you might be

having your body that's hunger, or this is fullness and

thes. There may be some intelligence you had around food

that we need to deconstruct and rebuild in a more

positive, beneficial way, so let's go through those 10 principles

on dhe then, meanwhile, I want you to think, How

does your current eating compare to intuitive eating well and

principles will work in two different ways.

Kind of like I said, It's a step by step

frame Berg work.

But the point of it is to help you cultivate

attunement to your physical sensations that arise from your body.

To get both your biological Andrew visit, psychological needs met,

so that goes back to kind of their tryout framework.

Where there's instinct, there's, um oh, I've just lost my

train of thought But then we have emotion, and then

we have that physiological or biological reliance on food.

So the other thing it doesn t help as it

removes us obstacles as disrupters from your attunement so want

it makes you aware of what these are.

But two.

It helps you know how to remove those.

So that you know, you're not trying to eat normally

but are still holding out some of these rules or

believes trump from X diet, so to speak.

What are the 10 principles so you can read these

in the book in any order they don't typically have

to be read in this order.

When I go through them with my clients, I typically

start with, Well, what's the most difficult for you?

Or where do we feel good jumping off point?

Could be, but the 10 principles in a nutshell these

air the titles of them or reject the diet mentality.

Like I said, you cannot be holding both here.

You cannot be holding on to die culture and your

diets, but then also be eating normally.

It just does not work.

Honoring your hunger make peace with food that under that

umbrella falls legalizing foods.

Identifying your forbidden foods, Knowing what your rules are around

eating, challenging the food police.

So the food police is actually, um, to describe that

voice in your head.

That's kind of casting those judgments on what you're eating

or telling you you should have this or you shouldn't

have this or, you know it's after eight o'clock.

If you eat, you know you just broke the rule.

Um, so the food police is out voicing back your

head that makes you feel like crap pretty much on

discover satisfaction factor.

That's and that's an important part.

That kind of goes along with failure, fullness, but a

little bit more specifically of.

How do I know I'm not full versus Where is

that comfortable feeling that satisfied feeling?

And what foods do I get the most satisfaction from?

How can I increase that within my current meal plan?

How to cope with your emotions with kindness So emotional

eating is something that we hear a lot of, and

I culture.

But we also know we are victims up or that

we we do eat for emotional reasons.

Everybody does, and that's completely normal.

So we are allowed, and we are.

No, it's normal to have emotional attachments to food, to

eat for reasons beyond just a white.

My body needs this physically, but they're gonna be these

emotional times in which we choose foods based on that

or how much we eat, but to eat for emotional

reasons all the time, that swinging too far one way

so that that balance within that trinity here of having

the emotions have an instinct and having a physical reliance

to on food is important, uh, respecting your body.

I don't think I have to really preach this one

to everyone.

I think people know how their body image effects there,

eating and if not, please positivity on.

Do some reflection on this because it's a very important

part of all of this.

Then it also goes through movement and kind of feeling

the difference and honoring your health.

So that gentle nutrition piece, we're not here.

Like I said to make a meal plan for you

down to the almond what you should be eating.

But how could we incorporate kind of that gentle nutrition?

So what I'd like for you guys to do is

pause this video.

And in fact, I'll actually cut our video off here

and we'll pick up on the next video but rearranges

principles in the order that best represents what would be

the most challenging versus the easiest for you.

So start with one.

These are the easiest principles and work your way up

to 10 which this I think, would be the hardest

thing for me to try to dio.

So take some time and I will see you for

part two of this recording

Intuitive and Mindful Eating Intro- Part 1

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