119 - INTUITIVE EATING

In a recent study conducted by Pennsylvania State University psychologist Leann Birch, has shown again, as in other decades of research, that when young children are given a wide variety of foods and given free rein to choose what they want, they systematically choose a 'balanced diet'. Because children haven't learned 'faulty' eating patterns which are often handed down by parents and the media, they instinctively know what foods to eat and they 'self regulate' not in a single meal but over a few days.

In a study that was conducted by Dr. Clara Davis, a researcher at the Children's Memorial Hospital in Chicago, they left toddlers in a room with everything from doughnuts to cod liver oil and vegetables. They were then left to eat when and what they liked. One particular child was suffering from some disease and it turned out he drank nearly all the cod liver oil over the week and when the doctors tested him afterwards, they were amazed that he had a massive improvement in his condition. He instinctively knew what was good for him. As well, many of the children were uninterested in milk, yet their bone growth was normal, showing that they intuitively understood that the calcium they were receiving from other foods was sufficient for their growth needs.

Some interesting research by Barbara Birsinger (MPH,RD) on intuitive eating states that ..."in our culture of telling children what, when and how much to eat, results in many growing up disconnected from their bodies and no longer trusting themselves with food. It's no wonder that so many adults and teens today have forgotten the simple subtle gift we were born with and believe in the illusion that our bodies should be ignored and our eating "controlled". We have lost trust in our own true nature."

So what is intuitive eating? Well, there is stomach hunger and "symbolic" hunger (emotional, psychological or spiritual hunger.) According to Birsinger, an 'attuned' eater will eat at the first signs of stomach hunger, knowing exactly what and how much the body is asking for at that time. They won't overeat because they are in touch with their bodies. It really is about letting go of control. It takes compassion for ourselves and a willingness to "fail", as this is a natural process, not a "right or "wrong" way. She also says it's important to eat whatever it is that you want, "mindfully and without judgement". Of course, this will take some time as we have had a lifetime of conditioning and about good and bad foods and not listening to our inner self, whether we are eating out of hunger or some need.

Some of you may have heard of the Sedona method. There is a technique I use sometimes with clients who want to stop smoking. You may want to try it, it can be used for food or other cravings too.

Before a client comes to see me I ask them to continue smoking but with awareness so every time they decide they want a cigarette, to take one only out of the box and go to where they would normally smoke it.

Then look at the cigarette in their hand and ask these 3 questions silently "Do I really want this cigarette"? "Does my lungs really want this cigarette"? "Does my life really want this cigarette"?

After each question, they silently listen to their body, the answer will come. It will most probably be "no". However, in the beginning they may want to ignore that feeling and smoke it anyway.

I tell them to do so with full mindedness i.e. being aware of every time they put it into their mouth and inhale what it is doing to them. However, and this is crucial, NOT to judge themselves, just be aware.

Often what happens is, if the person has done this every time they wanted a cigarette, their own body's wisdom is saying "no, don't", and eventually that particular neural network and association begins to weaken as they listen to their innate wisdom. It takes patience and plenty of practice but they are going a long way to helping themselves to a healthier life.

If you would like to try some intuitive eating, try eating a little too much and really notice the feelings in your body, the sensations and how uncomfortable it is. Next time you are genuinely hungry ask yourself " If I could eat anything right now, what would it be"? Imagine the food and the amount and really feel as if you have eaten it already. Notice if it feels just right, not enough, too much, the idea is you should feel energized and nourished with some room left in your stomach. This is called "internal portion control". By doing this you are accessing, in advance, the benefits of eating just the right amount or the consequences of overeating. It does require practice and faith in the process.

If any one tries this over a few weeks I would be interested in hearing your findings.

Until next week Onwards and Upwards and have a fantastically healthy intuitive week!