Peace Police – Making Peace with Your Food

In previous blogs we discussed a bit about dieting and what we can do instead. I recognize that this approach is not black and white and it’s not exactly telling us what to eat, which is part of the beauty of it, but also what many are looking for when it comes to making dietary changes. So, I’d like to dedicate this blog to some practical application of what intuitive food decisions may look like.

Keep in mind, because a key factor is your very own intuition, the scenario can look very different for everyone!

Two principles to the classic approach to Intuitive Eating are “Making Peace with Food” and “Challenging the Food Police”. What seems to be a major problem with dieting in the form we discussed in a previous blog is that in a variety of different ways we’re restricting our intake to the point of deprivation based on the misconception that it would lead to weight loss and improved confidence. Deprivation is shown to cause binge eating and results in consuming more calories and increased weight gain. On the flip side, a study published in the Journal of the Academy of Nutrition and Dietetics emphasizes the role of pleasurable eating as a way to enhance our relationship with food and increase our feelings of autonomy with food related decisions. Experiencing pleasure is not a contradiction to living healthfully. Let’s examine an example below to see what an approach on both sides of the spectrum can look like.

Example:

You’re working on improving the relationship with food using an intuitive approach and while with your friend at a restaurant you decide you want pizza. Your friend is on a low carb diet and says you can’t order pizza because there is too much fat and it’s not good for you or that you can’t get that six pack you’ve been working on if you eat so many carbohydrates.

Response:

To humor the food police: Tell your friend he/she is right, I can’t eat pizza, it’s bad for me. So, you order a salad instead, which could potentially lead to scavenging and overeating later as you might not have met your needs with a salad alone. Let’s also revisit an article that showed that negative feedback disrupted the ability to follow our intuition. Did your friend derail your intuition? If so, you might want to have a chat with your friend and kindly update her on your goals and progress toward a new relationship with yourself and food.

To make peace with food: Ask yourself why you want the pizza and recall how pizza usually makes you feel. There’re no right or wrong answers. You’re just gathering more information, so you can make peace with your decision after you order, while you’re eating and after you’re done. If you decide that you still want the pizza based on what your body is communicating, then order that pizza! And live with no regrets by ENJOYING that pizza! There is no punishment for EATING allowed here!

To honor your feelings:

Another principle is to honor your feelings without using food. Using the example above, through the process of checking in with your body to see what it needs and wants and why, maybe you recognized that you had a hard week at work or you saw something in the media that triggered an undesirable feeling about your health. You can ask yourself if your desire for pizza is a craving to satisfy a void you feel from an emotional week or if it’s to feel some sort of control over a situation that you feel you have no control over. Food won’t fix the problem and not feeding your emotions will ultimately leave you feeling with more control than if you do. It doesn’t mean that you can’t eat the food, but you can refer to yesterday’s blog for some ideas on how to get back on track along with this article from Psychology Today.

In the beginning of this process, we might want some assurance. Having some general dietary guidelines can help to give an idea of whether or not we’re on the right track. I’ve compiled a list of some reliable resources that you can refer to in order to compliment your intuitive journey. Just remember to keep that food police officer in check!

https://www.eatright.org - Whether you’re a new mom or a grandpa looking to get your groove back, this site has something for you!

https://www.choosemyplate.gov – Filled with ideas and reminders to customize your choices

https://www.eatright.org/find-an-expert - Speak with your health care provider to see if your plan supports collaboration with a registered dietitian or search the databases provided

https://www.eatright.org/health/weight-loss/eating-out/7-tips-for-healthy-dining-out - Tips for eating out

https://internfoodies.wixsite.com/mysite - The case for why Food is Our Medicine!

Lactose intolerant or vegan?– A comparison of milk alternatives

Overall the goal here is to develop a decision-making process that supports declining certain foods, not because you can’t have them but because after observation of your own research, you’re deciding that it isn’t a choice that will lead to peace with food or support the goals and values you hold for your health.