INSIGHT EATING
SPARE CONTENT: TO be sorted
To regain your balance, you need to get back in touch with your body.
Once you do that, you’ll be able to use its signals to ensure that you stay balanced.
If you keep listening to your body, you can avoid being too hungry, too stressed or too emotionally exhausted.
We can use our feelings as a touchstone for what is right and wrong for us.
We become our own guru. We follow our own path. We do what works best for us.
Be your own guru
“Today I had a bran muffin and a small piece of chicken for lunch and was left feeling very unsatisfied. I tried chewing gum, drinking water, and going for a walk, but the urge to eat still remained. I started thinking about going out and getting a pizza to binge on. The second those thoughts crept into my head, I forced myself to turn inward and ask myself what I was feeling. And honestly, the answer that came back was “hungry.” So I grabbed a frozen pizza slice I had in the freezer and ate that, and I stopped there!_”
Why do this?
Become skilled at instinctively knowing what your body needs in order to get back to center.
It’s a dynamic state – Not a static!
everybody is different. Some people are great as vegans for years. Others crumble.
There is NO one solution.
We Empower you to figure out your own solution
Self correct
The amazing thing about tracking your hunger is that if you eat too much then the next time you won’t feel as hungry later on and if you eat too little then you expect to feel a little more hungry later. So it all balances out nicely.
We need to get back in touch with how we REALLY feel.
If we put too much focus on what we think we SHOULD eat, we may miss out on foods that we REALLY want to eat and then end up feeling deprived. If we put too much focus on what we WANT to eat we may be drawn to foods that might not be adequately balanced, or might cause us to be too hungry too soon after eating.
It’s like Goldilocks and the Three Bears. We want our porridge to be just right, so we feel happy, content, satisfied and balanced for two to three hours.
TEXT ON MINDUL EATING HERE
Diets can be tempting because you don’t have to think for yourself. It takes the pressure off deciding what to eat. The problem is, diets lead straight back to bulimia. We need to start thinking for ourselves and make our own unique choices as to what we really want to eat.
“YES YES YES. I sometimes STILL have the urge to hop on a diet, (for the security of feeling in control), then I realize I’m not in control – the diet is.”
Science & Studies
One of these studies examined 372 men and women.
They were divided into three groups: those who exercised rigid control over their eating habits, those who were a little bit more relaxed and those who simply followed the wisdom of their internal hunger and satiety cues.
At the end of the study, the researchers concluded that the people who listened to their internal bodily signals were the least likely to report episodes of disordered eating and body image concerns.
They were also able to appreciate their body much more than the first two groups.
Even the people whose control over their eating habits and hunger signals was described as “flexible” tended to be much less comfortable with their bodies!
Introducing "sometimes" food
WORKSHEET TO DRAFT!!
Taking Action
- “I started studying my own body. I stopped seeing it as the enemy that just wouldn’t listen to me. I realized my problem was not my bo dy but my lack of understanding how to operate it. From that moment on, I started listening to my body very closely. I also stopped trying to push it around and force it to do something against its will. Instead, I became its student, and as a result, I started learning from my body.”
Habit Options
A real life example
Consider the scene: It’s Monday morning. You’re sitting at your desk preparing to eat the Greek yogurt and fresh fruit you’ve packed for your mid-morning snack. But then your colleague gleefully brings in a tray of donuts for everyone and now you’re conflicted. What do you choose? How do you make the choice?
Firstly ask yourself “Will this food satisfy me in a balanced way?”
If you feel that a donut will satisfy you in that moment and that it won’t throw you off balance too much, then go ahead and eat it. It’s very important to prevent feelings of deprivation. So opt for the donut, savour it and really try to enjoy it, guilt-free. It is perfectly normal and healthy to eat something that isn’t necessarily the most nutritious choice if you feel it will satisfy you in that moment. BioBalanced eating is inclusive and non-restrictive. It does not assign moral values to foods.
If you’re not sure, imagine eating the food and consider how you will feel afterwards. How did you feel the last time you ate a donut. Did you feel happy and satisfied? Or did it cause an energy slump?
Times when you may choose to not eat the donut include:
- I’m not really in the mood for it
- I’ve been feeling out of balance recently. I’m feeling a bit wired and stressed. Getting back in balance is a big priority for me right now. So the donut’s not worth it
- I’m full. No cravings. No thanks
- Last time I ate a donut, I felt a bit gross afterwards. So, no thanks.
Other options:
Why not choose to take the donut and save it for later? Wrapping it up and keep it for a snack (or a meal add-on) later that day can really help you to avoid feeling deprived in the moment. It can also help you to avoid eating the donut when you’re not really hungry for it.
Alternatively, why not eat both? Eat a portion of your prepared snack together with a portion of the donut. This way you’re getting balance and satisfaction. It’s really a win-win situation. If you want to do this but you’re afraid of losing control and eating too much, try to throw away any excess food before you start to eat, this way if urges to overeat or binge do arise, you won’t have immediate access to the extra food.
COACH CORNERRight now, it’s all about making food choices that are right for you in the moment. Often, that can mean turning down sugary, processed foods for more balanced, nutritious options, but when you do this keep it straight in your mind – this is about feeling better, feeling balanced. It is never about depriving yourself in the ways you would if you were following a strict diet. There were many times when I turned down foods like this because my biofeedback taught me that I would only go on to experience more sugar cravings later in the day. But more often than not, I’d have both and I really recommend this balancedapproach!Catherine Liberty
BioBalanced Eating Summary
Nourish
- Ensure you address your core need for nourishment.
- Eat enough, balanced nutritious food spread throughout the day.
Observe
- Observe your hunger throughout the day.
- Pay attention and eat slowly during meals and notice when you feel comfortably satisfied.
- Check-in to your gut and figure out what type of foods it is asking for.
Rebalance
- Avoid getting too hungry (off-balance).
- Ask yourself “Will this food satisfy me in a balanced way?”. Figure out how you need to adjust your food preference to ensure that it is balanced. A balanced meal will leave you feeling satisfied, nourished and cravings free for at least a few hours.
- Stop eating when you feel satisfied. You want to feel balanced. Not too heavy and not too light. You will still feel energetic and ready for the next activity.
Key ideas
This is your own personal adventure of discovery. Try new balanced recipes and food combinations
and keep listening to your biofeedback as you do. It may help to think of yourself as a scientist during
this period, testing out different hypothesis to see the results. Ask yourself “what if I try that out?”
and then see what happens.
If you have always eaten oatmeal for breakfast try mixing it up and having a breakfast of eggs, toast
and avocado, it’s an all-rounder. See what happens, check in and be mindful of your food thoughts,
satiety and energy levels. If you notice that you are craving fats, especially during a binge, look to see
where you can include more fats in your meals; add chia seeds to your smoothie, add olive oil to your
salads, eat avocados and more nuts and seeds. Try out new foods, new recipes, new cuisine. You
never know, you might discover a hidden passion for sushi, or a secret love for Malaysian cuisine. In
time this will deepen your understanding of the foods that truly satisfy and nourish you.
Helpful Tips
It is ESSENTIAL that you eat slowly and pay attention during the meal or you could easily miss any feelings of satisfaction. Remember it can take up to 20 minutes for any feelings of fullness to register so please take your time during your meal.
Be very careful of mind games. Do not fool yourself into thinking you are satisfied with your meal when you are not. This is another form of restrictive eating and will lead you straight back to bingeing and purging.
Stay flexible and open to change
Our food choices and preferences can change a lot over time. The foods we find satisfying and balanced right now may not have the same effect six months from now. Environmental factors, pregnancy, change of exercise duration or type, illness and many other factors can stir up changes with our food choices. This is normal. Try to remain flexible and open to change.
Explore and discover (and maybe even have fun!)
**The core principles Insight Eating**Discovering what works best for you. You need to try it to know what works best!!!
Take a break from your old routines and food habits, try something new and really discover what makes you feel satisfied and content. If you have always eaten oatmeal for breakfast try mixing it up and having a breakfast of eggs, toast and avocado, it’s an all-rounder. See what happens, check in and be mindful of your food thoughts, satiety and energy levels. See if you notice a difference. It may help to think of yourself as a scientist during this period, testing out different hypothesis to see the results. Ask yourself “what if I try that out?” and then see what happens.
Life long skill
Throughout the day drop your awareness into your body and notice what you feel. Just notice whatever it is you feel in this moment. The more you practice, the stronger your body awareness muscle becomes.