Side note: I’m totally going through Tone It Up community withdrawals. The TIU community site is down for a week and I miss checking in with my team mates! Great things are in store, though!
Today, I was a bad blogger. I forgot to take a picture of my breakfast and I deleted the picture of my lunch. As a result, I only have a picture of dinner for you. Whoops!
Tonight was Matty’s night to come up! We met at the dining commons for a lovely dinner.
On the left is a big ol’ salad with tabbouleh and balsamic viniagarette. On the right is a delicious plate of roasted zucchini with roasted tomato sauce and curried lentils with golden raisins. Matty also had the zucchini and lentils, along with a grilled pita and some vegan paella. We were happy campers.
Intuitive Eating 101
Lately, I have been getting a lot of emails from readers asking specifics about my daily eats. Among the requests have been what I eat outside of my posts, how many calories I consume and how many grams of protein I consume. First of all, the emails mean so much to me. I am so grateful that you look to me for inspiration to become the best version of yourself and I want to help you in whatever way I can. We are all friends here!
I am more than happy to disclose my favorite snacks . However, I am hesitant to dive into the the amount of calories and grams of protein I consume mainly because…it will not affect you! Why? Because we all have different bodies and different needs. I am 5’8′” and work out 5 – 6 days a week. If a reader emails me and is 5’4” and works out 0 – 4 days a week, his or her energy needs will be significantly different from mine!
I don’t like to discuss calories, protein, etc. on the blog because I know that many of my readers are sufferering or recovering from an eating disorder and I want to be sensitive to those people. That being said, there are a few things I want to get out in the open:
I don’t count calories.
When I began my journey towards recovery, I knew that I had to give up counting calories. This was a behavior that I had adopted and was very consumed with. This was incredibly difficult. Because I had been monitoring and restricting my food intake for so long, I had forgotten how to eat and how to gauge my hunger cues. This is where intuitive eating came in. I really had to re-learn and decipher what my body was telling me – when I was a little bit hungry, when I was really hungry, when I was satisfied and when I was full.
I do monitor my protein intake.
Because I am doing strength training and it is vital for recovery and strong muscles, I consume protein at a ratio of 1.2g/kg of my current body weight. If you are not actively strength training, aim for 0.8 – 1g/kg of body weight.
To my lovely readers, I would encourage you to read up on intuitive eating . There are so many specifics to it but I can give you a few useful tips that, when used together, make a huge difference in learning how to eat to live instead of living to eat.
Eat when you are “a little hungry.” This is that point where you ask yourself, “Am I hungry?” Chances are, if you’re asking yourself whether you’re hungry or not, you are starting to become hungry. It is at this point you should eat something. You are more likely to eat until you feel satisfied.
Eat slowly and without distraction. This is one we hear ALL of the time but we never do follow through with! It takes your stomach about 20 minutes to recognize that it is satisfied, so try to make your meals and snacks take that long too. Also, try not to be on the computer, watching TV or reading while you’re eating. This is so hard because we are so accustomed to constant stimulation but I promise you that it works!
Use your senses. This is the biggest one for me. Once I began using my senses while I was eating, I realized the true mind-body connection of eating food. Before I take my first bite of food, I notice the smell of the food. While I’m chewing, I take note of the texture and the taste. This allows your brain to connect with your body. It’s truly a life-saver!
Make a cup of caffeine-free tea and pray (or meditate). If you’re not sure whether you are satisfied after 20 minutes and can’t gauge your satiety levels, make a cup of tea (I love rooibos or chamomile with a squirt of lemon). Sipping on this will ease your mind. In between sips, breathe in and out deeply. On the inhale, breathe in positive thoughts. On the exhale, breathe out anything negative – including binge urges. Tell yourself that you have control over the situation and that you are worthy of love.
I realize that I might sound like a total looney tune but these four tips are incredibly helpful. Intuitive eating allows YOU to be the driver, take control of YOURSELF and face your demons head on. That is the only way to do it! I hope this helps! If you have any other questions, send ‘em my way!
Question of the Day: Do you practice intuitive eating?