«Intuitivno jesti»: šuplja formula ili wellness revolucija?

04.04.2020.

Novi nutricionistički trend temelji se na tome da – jedemo što god želimo! Kako funkcionira?

Ovih dana, kad kauč počinje poprimati naš oblik, a mi počinjemo poprimati oblik kauča, pitamo se kako zadržati nešto od svoje uobičajene forme da, kad ovo jednom završi, stanemo u svu onu odjeću koju smo uredno oprale, ispeglale i pospremile za sretnije dane. Osim važnosti kućnih treninga i bicikliranja, odnosno «samoizolacije u pokretu», još je značajnije obratiti pozornost na prehranu, da održimo imunitet i raspoloženje na razini. A zahvaljujući neprestanom stresu i klaustrofobičnom nemiru, lakše je nego ikada odati se lošim navikama.



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Eating, *especially at restaurants, *especially on vacations, *especially with others, is about 1000x less stressful when you regain trust in your body, make peace with food, break up with diet culture, and uninstall beauty, worth, and body image beliefs. ⁣ ⁣ Folks, these guava pancakes are 10/10. That burger was smashing, too. Oh, and sharing food? Dieting Molly didn’t share. Although, Macros Molly, who thought she had #foodfreedom, did have extensive conversations about whether we were splitting or sharing something. There’s a difference, his bites are bigger. I had numbers to hit, no more, no less. ⁣ ⁣ Life is so much more than counting calories/macros/points and trying to shrink your body to a size it doesn’t naturally want to be at. Check out Set Point theory.⁣ ⁣ Suggested areas of focus:⁣ Collect valuable memories ⁣ Go adventuring ⁣ Find the tastiest spots ⁣ Pet dogs

A post shared by Molly Bahr, LMHC (@mollybcounseling) on Mar 7, 2020 at 5:38am PST

E sad, savjeti za našu osobnu dobrobit su super, osim što se često čini da zahtijevaju da vodimo barem još jedan paralelni život u kojem imamo dovoljno vremena, prostora, sredstava i živaca da sve te savjete uvažimo. A taman kad mislimo da smo nešto apsolvirale, nadležne lifestyle instance nam kažu: e ne, sada nešto drugo! Između ostaloga smo u stalnim borbama s različitim vrstama dijeta u misiji da budemo što zdravije i više fit, ali nešto što je u jednom trenu poželjno, već je u sljedećem kontraindicirano i gotovo je nemoguće snaći se u svemu tome. Ali među najnovijim trendovima niknula je jednostavna formula koja najavljuje wellness revoluciju: jedite što god želite kad god želite. Stvar i jest i nije jednostavna.



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My last post generated a bunch of questions: “If Intuitive Eating is ‘eat whatever you want’ how will you ever be healthy?” Or some version of “But what about nutrition?” In short: intuitive is NOT “eat whatever/whenever”. Yes, you have PERMISSION to do so, but that doesn’t mean you do this – because that often won’t be a pleasurable or satisfying experience, and probably won’t feel that great. Intuitive eating DOES include nutrition, however it’s the 10th (and last) principle of for a reason. It might seem counterintuitive (no pun intended) to hold off on talking about nutrition, but there’s a good reason for it! When we start talking about nutrition specifics, even from a non-diet approach, it’s important that that unlearning and processing of the other principles of intuitive eating has had time to sink in first. I love this explanation from @thewellfull: "Diets often lead with nutrition information without regard for what framework and relationship we have with food, so to undo that, intuitive eating starts from the bottom. You first have to rebuild a stable structure and relationship to food, and later can add in the nutrition component." When you’ve made peace with food, tuned out the food police, and are able to make food choices without fear or guilt, then you can work on adding in gentle nutrition. The ‘gentle’ part is important and reflective of the flexibility and permission that is so integral to intuitive eating Having that flexibility and groundwork set up by the other principles is what allows you to truly explore and find what feels good and works for you, individually. The key is that you are making the choices from a place of honoring your health, NOT from any lingering diet culture motivations. Also, standard disclaimer that much of our health is NOT in our hands (modifiable risk factors account for ~25-30% of health outcomes, and of this only 7-10% is related to diet and exercise – so something, but not as much as we think!). More info in the link in my bio☝️ #intuitiveeating #haes #nondietdietitian

A post shared by Alissa Rumsey MS, RD, CSCS (@alissarumseyrd) on Feb 17, 2020 at 5:59pm PST

Zapravo je prva referentna knjiga za trend tzv. intuitive eating izašla još 1995. pod naslovom «Intuitive Eating: A Revolutionary Program That Works» čije su autorice dvije iskusne nutricionistkinje, Elyse Resch i Evelyn Tribole, bile inspirirane činjenicom da iz kulture dijeta proizlazi nevjerojatno mnogo boli i srama koji su u suprotnosti prema samoj ideji wellnessa. I čini se da se njihova ideja sada vraća s većim zamahom no ikad. Prema nekim istraživanjima, SAD je vodeća zemlja kada je riječ o opsesiji prehranom, a ujedno je daleko od najzdravijih zemalja na svijetu te se pokazuje da je jedini siguran rezultat prehrambenih restrikcija – dobivanje na težini! Prema nekim statistikama, 95% dijeta naprosto ne pali.



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Intuitive Eating is a mind-body approach where we respect, honor, and reconnect with our body and its wisdom rather than ignore it and rely on an outside source telling us when, what, and how much to eat. It’s a great option for people who want to make peace with food and their body.⁣ ⁣ This process involves getting to know your body, the signals it sends, and aiming for satisfaction. What would a satisfying meal consist of to you? What makes you think you can’t have it and where did you learn that rule? Would you tell a child to follow this rule?⁣ ⁣ My favorite part of IE is that it isn’t ‘pass/fail’. Each time we feel like we blew it, and this happens a lot as we step away from the black/white diet mentality, we can look at it as just data or an opportunity to learn more information. You did not fail anything, Monday doesn’t have to be filled with punishment, restriction, or regret – that’s an old story from the diet mentality!⁣ You can have your Cuban sandwich and eat it too – whatever that saying means… ⁣ What’s the most challenging or confusing part of intuitive eating for you?

A post shared by Molly Bahr, LMHC (@mollybcounseling) on Aug 19, 2019 at 2:51pm PDT

Što je zapravo wellness? Koncept je temeljen na holističkom pristupu, ne samo tijelu, nego biću kao takvome, psihi i fizici podjednako i zajedno. A dokle god se o wellnessu razmišlja u imperativima i ograničenjima, zapadamo u mučan paradoks. Resch i Tribole pišu: «Kako bi zadržali kontrolu nad hranom, ljudi skloni dijetama nameću si sustav pravila umjesto da slušaju vlastita tijela.» A dokle god postoje pravila, kršit ćemo ih, osjećati se grozno, nečisto, loše. Najprije patimo zbog samih restrikcija, zatim zbog osjećaja krivnje.



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Can you practice more curiosity and less judgment today? ‍♀️ When we approach our eating behaviors with judgment, it is not helpful and is in fact really harmful ‍♀️Judgment keeps you in the black and white thinking; it keeps you in the diet cycle; and leads to anxiety, low self-esteem, irritability and depression. Employing curiosity over judgment allows you to take a step back and get some perspective. It allows you to be thoughtful and reflective, to find the grey. Curiosity also helps you tap into a place of self-compassion. When you're operating from a place of greater understanding, you end up with a more positive result. ✨Keep repeating to yourself: curiosity over judgment (this is a phrase I'm sure most of my clients get so tired of hearing from me but one that is SO helpful!). If you’re struggling with judgmental, guilty or negative thought patterns and want help nurturing more positive thoughts, feelings and behaviors, click the link in my bio for more resources including:⁠ 1. Online Intuitive Eating Group Program (a few more spots left – starts Jan 14th!)⁠ 2. Individual intuitive eating and body acceptance nutrition therapy⁠ DM me or click link in bio to learn more #intuitiveeating #selfcompassion #mindfulness #nondietlife #nondietdietitian #nondietapproach #antidiet #nondietnewyear

A post shared by Alissa Rumsey MS, RD, CSCS (@alissarumseyrd) on Jan 8, 2020 at 9:34am PST

Odnedavno je sve više ljudi koji se bave zdravljem i wellnessom zainteresirano iznaći nove pristupe koji će stvarati manje stresa i ujedno nam činiti dobro. Tako je Nekisia Davis, koja je stvorila Early Bird Granola te je i sama veteranka wellness svijeta, opisala prijelaz na novi lifestyle riječima: «To je kao da izađeš iz disfunkcionalne veze i ne možeš vjerovati da si ikada tako živjela.» Kako jedino pravilo može biti da slušamo svoje tijelo, znajući koliko smo sklone donositi loše odluke?



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When we talk about health, let’s not forget about: 1. Mental health. 2. The many ways mental health can directly affect our physical health. 3. How the pursuit of health may interfere with our social relationships. Is eating a salad instead of pizza really the “healthy” choice if it cost you intense anxiety to make that decision? If you have a stomach ache from the stress of that decision? If you have totally missed the conversation at the table with your friends because you were so in your head about pizza vs. salad? For all my followers with diabetes, this applies to you too. Blood sugar isn’t the only aspect of health that’s important to consider. Mental and social health are equally as important. Your relationship with food is important. How all these things affect your BG is likely an aspect of diabetes management that hasn’t been acknowledged nearly as much as it should. This example isn’t to say that salads are bad and pizza is good (or vice versa). There’s a time and a place for both. But “healthy” eating is about so much more than just the food.

A post shared by Lauren Newman, RD, LD (@gofeedyourself_) on Mar 19, 2019 at 7:12am PDT

Stvar je u tome da nismo toliko sklone donositi loše odluke koliko nam se čini. Znamo što nam godi i koliko nam čega godi, tijelo traži točno što mu treba i zna što radi. Problem nastaje kad mu činimo loše, kad ga zatrpavamo stvarima za koje osjećamo da mu ne čine dobro, ali “ne možemo si pomoći”. Ako ga zaista naučimo slušati, osjećat ćemo se bolje, zdravije i ljepše, a naše će tijelo zasjati punim sjajem… Čini se lako, ali zahtijeva vremena i nježnosti prema sebi, ali zdrav odnos koji ćemo prema sebi kultivirati u procesu apsolutno je neprocjenjiv. Možda vam to sad sve zvuči malo nategnuto i new age-asto, ali u krajnjoj liniji, ako ste ikad provodile dane živeći od smoothieja i kelja, možda i ovo naprosto vrijedi probati.



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Ever notice that voice in your head that declares you “bad” for eating a certain food, or tells you that you “should” or “shouldn’t” have something? That running inner dialogue that judges your food choices is the food police. When we approach our eating behaviors with judgment, it is really harmful. Judgment keeps you in the black and white thinking; it keeps you in the diet cycle; and leads to anxiety, low self-esteem, irritability and depression. Turning down the volume on those voices and judgments is an important part of healing your relationship to food. It’s an active process and one that requires building more self-awareness by using more curiosity and a big dose of self-compassion. A suggestion on how you can start to change that internal dialogue: Step 1: Recognize and name the food police thoughts and realize that they are not helping, only hurting. Step 2: Start to reframe the thoughts. A few tips on how to do this: Make observations without making judgments. Thoughts like "I skipped breakfast and was starving by 12pm" or "I had those cookies last night but didn't really pay attention to how they tasted" are free of judgment. Change the voice that plays in your head. After you identify a "food police" thought, replace it with a more realistic thought. For example "I am learning to include foods I find satisfying and enjoyable" and "I am learning to trust my hunger and body cues". Employ curiosity – this allows you to take a step back and get some perspective. Curiosity helps you tap into a place of self-compassion. When you're operating from a place of greater understanding, you end up with a more positive result. For more on this I’ve got a blog post up – go to alissarumsey.com/blog and search “food police” #intuitiveeating #getcurious #selfcompassion #mindfulness #lessjudgment #nondietlife #nondietdietitian #nondietapproach #antidiet

A post shared by Alissa Rumsey MS, RD, CSCS (@alissarumseyrd) on Feb 16, 2019 at 5:32am PST

Piše: Ana Fazekaš

Fotografije: Instagram

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