Intuitive Eating Principle #6
Make your eating experience enjoyable. Have a meal that tastes good to you. Sit down to eat it. When you make eating a pleasurable experience, you may find it takes less food to satisfy you.
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Inflamm-aging appears to be a major consequence of growing old. Can it be prevented or cured? “The key to successful aging and longevity is to decrease chronic inflammation without compromising an acute response when exposed to pathogens.” How do we do that? Nutrition. What we eat is “probably the most powerful and pliable tool that we have to attain a chronic and systemic modulation of aging process…”
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“We found that people who ate nuts every day lived longer, healthier lives than people who didn’t eat nuts,” said study co-author Dr. Frank Hu, professor of nutrition and epidemiology at the Harvard School of Public Health. The report, in tomorrow’s New England Journal of Medicine, showed that daily nut-eaters were less likely to die of cancer, heart disease, and respiratory disease. Overall, the daily nut-eaters were 20% less likely to have died during the course of the study than those who avoided nuts. (Peanuts, which are actually legumes, counted as nuts in this study).”
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Intuitive Eating Principle #1
Reject the diet mentality. The diet mentality is the idea that there’s a diet out there that will work for you. Intuitive eating is the anti-diet.
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“FLAXSEEDS ARE low in carbohydrates but very high in both soluble and insoluble fiber. That makes it really quite unique, as most sources of fiber are high in carbohydrates. In the end, this means flaxseeds can help with weight loss by efficiently moving food through the digestive system without compromising any effort to reduce caloric or carbohydrate consumption. Additionally, flaxseed can help with colon detoxification, which may also assist in the digestive process and with weight loss by helping us remove bodily waste and improve how we feel, physically.”
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Bring healthy snacks. There are some great portable snack options, including fruit, vegetables, and nuts. Be sure to include a balance of protein, fat, and carbohydrate to give you the nutrition and energy you need.
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Intuitive eating is an eating style that promotes a healthy attitude toward food and body image. The idea is that you should eat when you’re hungry and stop when you’re full. Though this should be an intuitive process, for many people it’s not. Trusting diet books and so-called experts about what, when, and how to eat can lead you away from trusting your body and its intuition. To eat intuitively, you may need to relearn how to trust your body. To do that, you need to distinguish between physical and emotional hunger:
Physical hunger. This biological urge tells you to replenish nutrients. It builds gradually and has different signals, such as a growling stomach, fatigue, or irritability. It’s satisfied when you eat any food.
Emotional hunger. This is driven by emotional need. Sadness, loneliness, and boredom are some of the feelings that can create cravings for food, often comfort foods. Eating then causes guilt and self-hatred.
SOURCE: HeathLine
Make half the grains you eat whole grains: An easy way to eat more whole grains is to switch from a refined-grain food to a whole-grain food. For example, eat whole-wheat bread instead of white bread. Read the ingredients list and choose products that list a whole-grain ingredients first. Look for things like: “whole wheat,” “brown rice,” “bulgur,” “buckwheat,” “oatmeal,” “rolled oats,” quinoa,” or “wild rice.”
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