ASDAH Webinar June 10, For the Love of Food Kori Kostka, BSc Registered Dietitian

Transcription

1 ASDAH Webinar June 10, 2014 For the Love of Food Kori Kostka, BSc Registered Dietitian

2 Objectives Describe a healthy relationship with food 3 strategies for tuning into hunger cues 3 strategies for tuning into fullness cues How intuitive eating influences food quantity and quality

3 HAES #4 th Principle Eating for Well-Being: Promote flexible, individualized eating based on hunger, satiety, nutritional needs, and pleasure, rather than any externally regulated eating plan focused on weight control.

4 Twenty interventions were identified sustained through follow-up periods as long as 2 years. Completion rates were as high as 92% in non-dieting groups helps participants abandon unhealthy weight control behaviours, improve metabolic fitness, increase body satisfaction, and improve psychological distress. (Schaefer & Magnuson, 2014)

5 Weight Cycling

6 Healthy Relationship with Food? You are the expert Process of making peace with food Food is nourishment May use Intuitive Eating, and/or Mindful Eating approaches It s a journey, not a destination

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8 Mindful Eating:

9 Intuitive Eating: Evelyn Tribole and Elyse Resch s 10 Principles to Intuitive Eating : 1. Reject the diet mentality 2. Honor your hunger 3. Make peace with food 4. Challenge the food police 5. Respect your fullness 6. Discover the satisfaction factor 7. Honor your feelings without using food 8. Respect your body 9. Exercise- feel the difference 10. Honor your health

10 Hunger & Fullness Awareness Area 1. Starving 6. Slightly Full 7. Full Awareness Area 2. Ravenous 5. Satisfied 8. Slighly Overfull 3. Hungry 4. Slightly Hungry 9. Overfull 10. Stuffed

11 3 Strategies for Hunger 1. Tuning into Hunger 2. What are you hungry for? 3. Establish hunger cues

12 1. Tuning into Hunger

13 2. What are you hungry for?

14 Riding a raft down white water rapids, a master has no more control over the water than you do. The difference is that a master is in control being out of control. Werner Erhard

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16 3. Establish Hunger Cues

17 3 strategies for Fullness 1. Tuning into Fullness 2. Taste & See 3. Modify your eating environment

18 1. Tuning into Fullness

19 2. Taste & See Sight Sound Smell Feel Taste

20 3. Modify your eating environment Are you eating when you re hungry? If eating for emotional hunger, how will you know when you are full? Distractions: TV, computer, phone, driving, working, etc. Chew your water, drink your food

21 Food Quality & Quantity: Glucose Cycle Eat/drink sugar/starch Low glucose: liver converts Breakdown into glucose Storage: fat cells Insulin: Sends to cells Produce glycogen

22 Quick digesting foods So-so digesting foods Slow digesting foods

23 Internal vs. External Cues External Cues Calories Grams of fat, carbs, sugar, etc. Exchanges Portion sizes Pyramids, plates, guidelines Clock Internal Cues Hunger Fullness Cravings Flavors, textures, colors, smells H e a l t h At Every Size Curriculum

24 Questions? Kori Kostka, BSc, Registered Dietitian Facebook: KorNutrition

25 References Bacon, L Health At Every Size: The Surprising Truth About Your Weight. BenBella: Dallas, TX. Dye, M. Mindful and Intuitive Eating. Accessed on 5/9/2014 from: Johnston, A Eating in the Light of the Moon. Gurze Books: Carlsbad, CA. May, M Eat What You Love, Love What You Eat: How to break your Eat-Repent-Repeat Cycle. Greenleaf Group Book Press: Austin, TX. Schaefer, J.T. & Magnuson, A.B. A Review of Interventions that Promote Eating by Internal Cues. J Acad Nutr Diet. 2014;114: Tribole, E. & Resch, E. Intuitive Eating. St. Martin s Press: New York, NY.

26 Resources 1. HAES Journal articles: e#results 2. HAES: A non-weight based approach to a healthier lifestyle Free Webinar 3. Intuitive Eating: Willer, F The Non-Diet Approach Guidebook for Dietitians. to order copies 5. Craving Change: 6. HAES Curriculum: 7. Yay! Scale