4/18/2019 1 INTUITIVE EATING: An Introduction to an Evidence-Based - - PDF document

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4/18/2019 1 INTUITIVE EATING: An Introduction to an Evidence-Based Approach for Empowering Healthy Eating Behaviors 2 OBJECTIVES P r o v i d e b a c k g r o u n d t o h i s t o r y a n d c o n c e p t o f I n t u i t i v e E a t i n

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INTUITIVE EATING: An Introduction to an Evidence-Based Approach for Empowering Healthy Eating Behaviors

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OBJECTIVES

P r o v i d e b a c k g r o u n d t o h i s t o r y a n d c o n c e p t o f I n t u i t i v e E a t i n g s t r a t e g y R e v i e w e v i d e n c e f o r I n t u i t i v e E a t i n g i n t h e l i t e r a t u r e D i s c u s s p r a c t i c a l a p p l i c a t i o n s o f I n t u i t i v e E a t i n g i n v a r i o u s w o r k p l a c e s e t t i n g s

3

ALYSSA ASHMORE

  • O wne r o f P a s s i o na t e P o r t i o ns I nc .
  • M i s s i o n: E d uc a t e a nd e m p o we r wo m e n t o he a l t he i r
r e la t i o ns hi p wi t h f o o d a nd t o le a r n t o t r us t t he m s e lv e s a g a i n whi le m e e t i ng he a lt h a nd p e r s o na l g o a ls
  • 9 - y e a r hi s t o r y o f a p p ly i ng I nt ui t i v e E a t i ng c o nc e p t s
i n v a r i o us p r o f e s si o na l s e t t i ng s

M S, R D N, C SSD , LD

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A LITTLE BIT OF HISTORY

P io ne e re d b y E ve lyn T rib o le , MS , R D N and E lys e R e s c h, MS , R D N, C E D R D , F iae d p , F A D A , F A ND F irs t re le as e d I ntuitive E ating : A R e vo lutio nar y P ro g ram that wo rks in 1 9 9 5 . C urre ntly in 3 rd e d itio n with ad d itio nal wo rkb o o k availab le . C o m p ris e d o f 1 0 b as ic p rinc ip le s b as e d o n he aling the re latio ns hip with f o o d , e m p o we ring and ins tilling trus t b ac k to the c lie nt, and inc o rp o rating g e ntle e xe rc is e and nutritio n witho ut rule s o r g im m ic ks . 5

PRINCIPLES

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REJECT THE DIET MENTALITY

P R I N C I P L E 1
  • Learn what the diet mentality is and how to

identify it.

  • Get angry at the diet mentality for sabotaging

your innate ability to nourish yourself adequately.

  • Get

rid

  • f

diet books, magazines and programs that offer false hope and make empty promises.

  • Accept the damages dieting causes.
  • Ditch dieting tools that hinder your internal

feeding cues.

Photo by Lacie Slezak on Unsplash
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HONOR YOUR HUNGER

P R I N C I P L E 2
  • Learn how to identify true, biological hunger

that’s not focused on rules or “shoulds.”

  • Use this biological hunger to feed your body

with adequate energy, food groups, portions and timing.

  • Learn the mechanisms that trigger eating.
Photo by Alexa Suter on Unsplash 8

MAKE PEACE WITH FOOD

P R I N C I P L E 3
  • Learn

how guilt and deprivation have influenced your past eating choices.

  • Give yourself unconditional permission to eat.
  • Accept all foods and food groups.
  • Throw

aside

  • thers’

ideas about what’s “healthy” and what you “should” or “shouldn’t” eat.

  • Stop punishing yourself for your food choices.
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CHALLENGE THE FOOD POLICE

P R I N C I P L E 4
  • Recognize the “rules” by which you’ve been

eating.

  • Get rid of the “good” and “bad” food mentality.
  • Actively work to challenge the thoughts that

have been created by dieting.

  • Rid yourself of the guilt that dieting has

created.

  • Learn to handle commentary from others on

your food choices.

  • Reframe “food talk” for what is helpful vs

harmful.

Photo by Food Photographer | Jennifer Pallian on Unsplash
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RESPECT YOUR FULLNESS

P R I N C I P L E 5
  • Learn to listen to your body in regards to

fullness.

  • Learn to decipher what’s biological hunger vs

head hunger.

  • Take time to notice your meal and your

hunger signals.

  • Learn comfortable satiety.
  • Practice with foods that satisfy, not that just fill

you up.

Photo by Ali Inay on Unsplash 11

DISCOVER THE SATISFACTION FACTOR

P R I N C I P L E 6
  • Allow yourself pleasure and satisfaction to

enhance the eating experience.

  • Create

an environment that cultivates contentment and peace to allow for optimal enjoyment.

  • Help yourself know when you’ve had enough.
  • Discover all qualities of food and the eating

experience.

  • Learn which foods truly satisfy you.
  • “If you don’t love it, don’t eat it, and if you love

it, savor it.”

Photo by Toa Heftiba on Unsplash 12

COPE WITH YOUR EMOTIONS WITHOUT USING FOOD

P R I N C I P L E 7
  • Learn how to be emotionally aware.
  • Identify triggers for using food as an emotional

crutch.

  • Learn healthy alternatives for coping with

anxiety, loneliness, sadness, boredom, happiness, and anger without food.

  • Get comfortable asking yourself - and telling
  • thers - what you need.
Photo by The Ivory Mix
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RESPECT YOUR BODY

P R I N C I P L E 8
  • Accept

your genetic predispositions and physical shape.

  • Reject the idea of an “ideal body.”
  • Stop body-bashing and the comparison game.
  • Make peace with your figure and set realistic

goals to truly become an Intuitive Eater.

  • Adopt other measures for a healthy body

besides weight.

Photo by Drop the Label Movement on Unsplash 14

EXERCISE - FEEL THE DIFFERENCE

P R I N C I P L E 9
  • Throw out extreme exercise plans and slaving

away at the gym.

  • Enjoy the gift of physical movement.
  • Learn your favorite way to get active.
  • Focus on how it feels to move instead of

calories burned.

  • Find true motivation for a regular exercise

routine.

Photo by Luis Quintero on Unsplash 15

HONOR YOUR HEALTH WITH GENTLE NUTRITION

P R I N C I P L E 1 0
  • Use gentle nutrition to guide you to feeling

well while honoring your taste preferences and overall health.

  • Learn to be flexible instead of rigid with food

choices.

  • Stop the fear mongering and food worry.
  • Focus
  • n
  • verall

nutrition instead

  • f

scrutinizing health.

  • Learn to enjoy healthy eating.
Photo by Heather Ford on Unsplash
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EVIDENCE

17 Detailed list of studies available at intuitiveeating.org Subjects Studied: Adolescent girls College students Women in emerging, early and middle adulthood Cancer patients Adult women Military service members Pregnant women Young adults Individuals with eating disorders Mothers Men College female athletes + retired athletes RDs Topics Studied: Eating disorders Physical activity BMI Body appreciation Self-esteem & Body image Virtual assessments & interventions Eating behavior Primary care Countries Studied: USA, Canada, Malaysia, Finland, Asia, NZ, Germany

9 0 + P U BL I S H E D S T U D I E S T O D A T E

Intuitive Eating Scale - 2 by Tracy Tylka Helps identify how strong of an intuitive eater you are 23 statements ranked on scale of 1-5 from strongly disagree to strongly agree to result in 4 subscale scores Sample:
  • 1. I try to avoid certain foods high in fat,
carbohydrates, or calories.
  • 2. I find myself eating when I’m feeling emotional
(e.g., anxious, depressed, sad), even when I’m not physically hungry.
  • 3. If I am craving a certain food, I allow myself to
have it.
  • 4. I get mad at myself for eating something
unhealthy.
  • 5. I find myself eating when I am lonely, even when
I’m not physically hungry.

1 V AL I D AT E D A S S E S S M E N T

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IMPORTANT NOTES

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N O S P E C I F I C O U T C O M E P R O M I S E S

“IE doesn’t promise a specific outcome in regards to food choices (type and amount) or body size. It’s about changing a person’s relationship with food and their body.” Vincci Tsui-Low

I T ’ S ABO U T I N T E R N AL C O N N E C T I O N

“It's not hierarchical - it's really about helping the client navigate the messaging and connect with their internal wisdom vs. executing an agenda.” Sarah Berneche

E V I D E N C E - BAS E D

“It's not limited to those with a history of ED and can be used alongside MNT. “ Angela Dawn

N O T D E N Y I N G H E AL T H

“Intuitive Eating works from a broader philosophy than mindful eating (Rejecting the diet mentality, respecting your body, etc).” Jill Clodfelter-Mason

I T ’ S N O T J U S T M I N D F U L E AT I N G

“It's an evidence-based model (90 studies to date!) with a validated assessment.” Sydney Cavero-Egúsquiza

W I D E A P P L I C A T I O N

WHAT YOUR PEERS WANT YOU TO KNOW

F R O M O T H E R R D S : “I find other RDs may think that I somehow am turning away from promoting health, the whole, "won't they just eat junk all day?" argument.” Melissa Paton 20 Intuitive Eating was never meant to be a
  • diet. Rather, it’s a framework for healing
  • ne’s relationship with food.

H U N G E R / F U L L N E S S D I E T

Intuitive Eating can’t be “broken” because there are no rules, just key principles.

S T R I C T

It’s gaining popularity, but that doesn’t make it a fad. Intuitive Eating has been around since 1995 and is a long-term approach, not a short-term diet.

A F A D

Intuitive Eating helps someone get in touch with their hunger cues and what their body needs, and a key principle is learning gentle nutrition.

E AT W H AT E V E R Y O U W AN T AL L D AY

Following Intuitive Eating principles can help with natural weight regulation through listening to one’s body, ending binges, and stopping weight cycling, but weight is seen as the by-product and not the goal.

W E I G H T L O S S T O O L

Individuals who are underfed may not have reliable hunger cues and/or may not be able to trust and follow them. A more structured meal plan may be necessary in the beginning of their treatment.

AP P R O P R I AT E F O R E V E R Y O N E

WHAT INTUITIVE EATING ISN’T

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TEXT WITH IMAGE BACKGROUND

Y O U C A N W R I T E H E R E A company is an association or collection of individuals, whether natural persons, legal persons, or a mixture of both. Company members share a common purpose and unite in order to focus their various talents and
  • rganize their

J O H N D O E M A R K Z U C K

A company is an association or collection of individuals, whether natural persons, legal persons, or a mixture of both. Company members share a common purpose and unite in order to focus their various talents and
  • rganize their

APPLICATION IN TRADITIONAL MEDICINE

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IN MEDICAL PRACTICE

H O W T O B A L A N C E Refers for weight loss and/or MNT with healthy eating, possibly prescribes bariatric surgery or weight loss medications.

D O C T O R

Educate on medical conditions, provide coaching for behaviors without prescribing diet, rules or rigid meal
  • plan. Help patient find internal cues.

P A T I E N T

Focuses not on weight but on behaviors, employs Motivational Interviewing with patient-centered focus.

D I E T I T I A N

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TESTIMONIALS

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“ “ “

Despite weight changes, it is worth healing my relationship with food and no longer

  • bsessing or being afraid at the

grocery store. S . S . The process of Intuitive Eating instead of dieting is something I can life with and enjoy my life with. D . F . It’s freeing, and food is starting to not control me anymore. It’s helped me realize I can have a different relationship with food where I’m not disappointed all the time. It’s not as emotional to eat anymore. E . S .

CLIENT EXPERIENCE WITH INTUITIVE EATING

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LEARN MORE

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INTUITIVE EATING

W H E R E T O L E A R N M O R E A B O U T

I N T U I T I V E E A T I N G W E B S I T E

Book, workbook, and Certified Intuitive Eating Counselor i n t u i t i v e e a t i n g . o r g

E V E L Y N T R I B O L E ’ S 6 W E E K T E L E S E M I N A R A group coaching series to help you become more confident in counseling through Intuitive Eating.

e v e l y n t r i b o l e . c o m

H E A L T H A T E V E R Y S I Z E Complimentary book and thought process for focusing on behavior and not weight

l i n d a b a c o n . o r g

M A R C I E V A N S ’ T R A I N I N G S Body image workshop online training with Fiona Sutherland, The Mindful Dietitian

m a r c i r d . c o m 27

INTUITIVE EATING

W H E R E T O L E A R N M O R E A B O U T

B O O K S Body Kindness by Rebecca Scritchfield Body Respect by Linda Bacon & Lucy Aphramor Big Girl by Kelsey Miller The Body Project by Joan Jacobs Brumberg P O D C A S T S Food Psych The Mindful Dietitian Nutrition Matters You Can Eat With Us Don’t Salt My Game Love, Food

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THANK YOU