Intuitive Eating, learning all over again!

• Using food to stuff our emotions
• Not eating throughout the day because of a hectic schedule
• Using food as a distraction to get through some part of our life
• Food addictions that we are not aware of
• Using food as a way of procrastinating
• Not taking care of ourselves in other ways
• Being too hurried to eat properly
• Eating fast foods
• Eating everything on your plate
• Using food as a reward
• Mealtimes being an unpleasant experience
• We are bombarded with food images in the media
• We are bombarded with idealistic body images
• Prepackaged portion control

Today families seem to be disconnected from internal control as it relates to eating habits. Intuitive eating requires the ability to be in touch with your appetite and body. Dieting is the ultimate vehicle to disconnect from our appetite. It is impossible to eat intuitively while on a diet. When we are hungry we praise ourselves that we are not eating. Then we avoid all the foods that we like and eat foods we do not like. Eventually we get fed up and go off the diet and eat all the foods we have been denying ourselves.  

We should try to reconnect to our appetite to be able to eat freely and stop overthinking what we eat. Here are some steps families can take towards a healthy relationship with food:

• Eat breakfast, it starts the metabolism
• Carry healthy snacks with you
• Take care of yourself as you would someone else you loved
• Eat at the table instead of in front of the television
• Make mealtimes a pleasant experience
• Pay attention to feelings and deal with them. Journaling is a great way to express feelings.
• Eat healthy or your body will crave the missing nutrients
• Don’t beat yourself up if you over indulge, just eat when you are hungry again
• If you want something and you are not really hungry have it with your next meal!

One of the best things we can do for our self and our family is to have a sit down dinner at the table with all family members present. I know it is not possible every night, but as many nights as possible. Different members of the family can take on different duties so there is not one person who is being overloaded. Everyone can help with cleanup.

This can be a time of sharing your day, talking about current events, or something that one of the members is interested in. You can make it a game. There are some important guidelines:

• This is not the time to scold or belittle a family member
• Everyone (of age) is responsible for their portions and how much they eat
• Keep the atmosphere light
• Dessert is not a reward for finishing the plate.
• If you notice eating problems talk about them later
• Try to include everyone in the conversation
• No watching TV while at the table
• Let phone calls go to the answering machine for these few minutes

As I write this I think of a less busy time—a time when we had time for each other. I know many will think this is impossible to do so they will not even try to have a family meal. If you need to start with just once a week or month that’s ok too.

Rebecca Cooper is a California licensed therapist, Certified Eating Disorder Specialist, and the author of Diets Don’t Work®. www.DietsDontWork.org. She the founder of Rebecca’s House Eating Disorders Treatment Program™.www.Rebeccashouse.org. 1 800 711-2062