This week, we will review the 6th principle of Intuitive Eating: “Discover the Satisfaction Factor.” If you have read the previous blogs on intuitive eating (listed below), this principle will sound familiar! Principle 6 reminds us that food is meant to be enjoyed, a topic often discussed in intuitive eating. So how do we discover the satisfaction factor in a society that typically deems “tasty” food as “unhealthy” or “bad”? If you practice the principles of intuitive eating, you will realize that the eating experience is more than “just the food”. I encourage you to be mindful of all of your senses. You may ask yourself the following questions to be in tune with your environment to make the eating experience more enjoyable.
First, ask yourself what do I want? Am I choosing foods based on the “food police” or preference? Practice choosing foods that you genuinely enjoy and pairing these foods with different food groups to make sure you are receiving a balanced meal.
What does the meal look like? Do I have a variety of food/food groups? Imagine a plate with grilled chicken, cauliflower, and rice. Does this plate look appetizing? Now imagine a colorful plate. Perhaps salmon (red/pink) seasoned with oils and lemon, spinach salad with feta and strawberries (green/bright colors), and a side of seasoned potatoes. Does this plate look appetizing or invoke a more enjoyable meal?
What are my surroundings? Am I eating in my car, cluttered room, or living room with the television on? Take a moment to set aside time to sit down and eat in an inviting environment. Notice the difference in these eating experiences. There is a reason dining out at a fancy restaurant at night is lit in a calm dark room. There is a reason we eat finger foods at sporting events where we are sitting and standing in a loud, cheering crowd. Because food and the eating experience is more than “just the food”. It involves all of our senses!
Throughout the meal practice mindfully eating. Take note of the aroma, taste, texture, smell, appearance, and temperature of the food. Now, without judgment and allowing yourself unconditional permission to enjoy all foods, do you like the taste of the food? Take time throughout the meal to remind yourself of these senses. Check-in with your body’s hunger and fullness cues throughout the meal. Food is and can be enjoyable!
Resources:
1TRIBOLE, E. V. E. L. Y. N., & Resch, E. (2020). Intuitive Eating: a revolutionary program that works. S.l.: ST MARTINS ESSENTIALS. Rejecting the diet mentality approach is essential for fostering a healthier relationship with food. By embracing intuitive eating principles, individuals can learn to listen to their bodies’ cues, which promotes a sense of freedom and satisfaction. This shift not only enhances physical well-being but also nurtures mental and emotional health, leading to a more balanced lifestyle. Embracing intuitive eating principles for healthy living can lead to a more positive relationship with food. By focusing on body cues and fostering mindfulness, individuals can discover satisfaction without restrictions. This approach not only supports physical health but also enhances emotional wellbeing by reducing the stress often associated with dieting.
Series:
Introduction: Intuitive Eating: The Anti-Diet
Part 1 – Reject the Diet Mentality
Part 2 – Honor Your Hunger
Part 3 – Make Peace with Food
Part 4 – Challenge the Food Police
Part 5 – Feel Your Fullness Developing benefits of intuitive exercise habits can lead to a more enjoyable and sustainable fitness routine. By listening to your body’s cues, you can engage in activities that genuinely bring you joy while also improving your physical health. This holistic approach encourages a positive mindset towards movement, allowing you to cultivate a stronger connection between mind and body. Incorporating mindful eating techniques for stress relief can further enhance your journey towards a balanced lifestyle. By focusing on the sensory experiences of eating, you can reduce anxiety and develop a healthier relationship with food. This practice not only promotes better digestion but also helps you stay grounded in the present moment, fostering greater emotional well-being. By incorporating intuitive eating principles for mindful living into your daily routine, you can enhance your overall well-being and personal growth. This practice helps cultivate awareness of your thoughts and feelings around food and nutrition, ultimately fostering a healthier relationship with yourself. Adopting these principles leads not only to improved eating habits but also to a more fulfilling and balanced lifestyle.
