Principle five, feel your fullness, and principle seven, coping with your emotions with kindness. Fun question of the day. intuitive eating is not a hunger fullness diet. It's learning how fullness shows up for you. Check in with yourself at the beginning, the middle, and the end of a meal.
Today we'll be talking about principles. Principle five, feel your fullness, and principle seven, coping with your emotions with kindness. Fun question of the day. Are you getting snow right now? Tell me yes or no.
intuitive eating is not a hunger fullness diet. It's learning how fullness shows up for you. Check in with yourself at the beginning, the middle, and the end of a meal. A couple things that interfere with being able to feel your fullness.
It has been drilled in many people and in society that it is somehow wrong or bad to eat out of emotion. Using eating as a coping tool for a negative emotion is looked down upon. I like to challenge that because I eating, emotional eating is fine and normal and good.
When you are feeling some sort of emotion around food or some emotion driving you to reach for food and engage in some amount of emotional eating. How can we help to process that feeling and take care and nurture that emotion? Three more principles before Christmas.
Good morning, Cadre. Happy Saturday. Coming to you in my pajamas with my coffee per usual. Today we are going to continue my intuitive eating series. And I was hoping to finish this by the end of the year. So we're going to combine two principles. Today we'll be talking about principles. Principle five, feel your fullness, and principle seven, which is coping with your emotions with kindness. Since I swapped 5 and 6 last week. Good morning, Jules. Good morning. Speak Wonder. I think I saw someone else in there too, but it just disappeared.
Good morning. Good morning. So good to have you all here. Fun question of the day. I think last week I asked about Christmas or holiday traditions. Actually, I've been hearing about some crazy weather, so hopefully you all are staying warm. Are you getting snow right now? Tell me yes or no. We are not. It's just a little cold today. Good morning. Okay, I am gonna go ahead and get started and talking about. We'll start with principle five of intuitive eating, which is feeling your fullness. And if you were here earlier in this series where we talked about honoring your hunger, this is in that same realm you are looking at Hunger fullness scale.
We are now on the flip side, and I again want to preface that I talk a lot about hunger and fullness, and intuitive eating is not a hunger fullness diet. There is a lot more to it than that, but this does play a big role. Speak, Wonder. No snow for you, Jules. A heat wave, but no snow. Okay. I just got new tires on my car yesterday ahead of any snow we might get this season. And I feel a lot better now that I'm prepared. That was my very fun and exciting Black Friday purchase. So feeling your fullness, what does that mean?
Similar to honoring your hunger. It's learning how fullness shows up for you and also learning how different foods or meals or combinations of foods affect your fullness. How long do they leave you full? How you know, was it satisfying fullness? Was it satisfying that taste desire. If not, you might find yourself having some mouth taste hunger despite feeling physically full. If you remember that quadrant of the four types of hunger. Um, what I like to have people do to help learn about their fullness is to check in with yourself at the beginning, the middle, and the end of a meal.
And this is not something that you need to do forever. But if this is something that, right, you're. You're wanting to learn more about intuitive eating, get more in touch with your own body, asking yourself, how hungry am I in the beginning, how hungry or full am I halfway through? And how hungry or full am I at the end of my meal? And utilizing that as data. Right. How did it make me feel now that I know this was a really satisfying meal? It kept me physically full. I know what to expect the next time.
I want to feel the same way, or I want to be sure that I'm going to have a meal that's going to keep me full for, you know, maybe four or five hours until the next time you're getting to eat. A couple things that interfere with being able to feel your fullness. Number one, and I think if you were probably between growing up in like the 60s and the 2000s, so there was a big chunk of time, it's not as common now, but the clean plate club, and that is right, like you have to finish everything on your plate until you leave the table or you have to finish everything on your plate until you can have desserts.
And the challenge with this is that over time, you are learning to disregard your body's cues, saying, hey, I'm full, I'm good, we can stop. And this is a little different than a one off, maybe practical eating where you know, you're not going to be able to eat for a few hours, but if you don't eat now, you're going to be hungry. This is like every time feeling like I can't stop eating until the plate is clean. And sometimes there's a little bit of maybe guilt in there around food waste. And to that I usually say you have to balance how you are feeling and how that's affecting you mentally and physically with how much food waste would affect those things.
Maybe it's packaging up even a couple bites and putting it in the fridge and you could eat it an hour later, you could eat it the next day, you could add it to something else. I remember the clean plate clubs, people under Jules, my mom did the clean plate club always. They're starving kids in other countries. Yeah, I definitely, I definitely heard that a couple times too. And no, no fault to our parents for that. And it just really does disconnect us. So reconnecting us with our intuition, with our fullness cues, right.
We have hormones that are telling you, hey, you're full, you don't need to eat anymore. I'm good, I'm fueled. So that's one thing that can interrupt feeling your fullness. The other thing is one of my co workers actually used the term air food. And this is something like, okay, I'm feeling hungry, so I'm just going to eat. I don't know, I Think really common one is like pickles. There's some volume, but there's not a lot of energy. There's some salt and some fluid, but there's not a lot of energy.
So it's almost this fake feeling of fullness. Other things are like super kind of low calorie diet foods that again, provide volume but not necessarily energy or nutrition a lot of the times. So your body's not really getting a lot from it and it's just kind of masking hunger and giving you this like false sense of fullness. And then oftentimes what I find with my clients is they eat these kind of air foods or even water, right? I, for the longest time heard, I remember hearing it on tv, like, oh, if you're hungry, drink some water.
Those are different mechanisms. Drinking water is not going to turn off your hunger cues and it's not going to turn on your fullness cues. So those things really can mask what's actually happening. And say you're starting to get really hungry and you drink a lot of water or you eat a lot of kind of like air food. Your hunger level doesn't really change. You have a momentary break from the hunger, but then an hour, maybe two hours later, now all of a sudden you're at like a one or two on the hunger scale.
And now you're ravenous because you've just kind of been like falsely fueling yourself. And that's not to say that like you can't eat those foods, but just being mindful of what they might be doing and how those might be affecting your hunger and fullness because they might not be as satisfying as like, okay, I'm hungry, I'm going to eat half a sandwich for a snack, right? Like, so that is a few of my tips for feeling your fullness. And some of this does relate to the next principle that I want to talk about, which is coping with your emotions with kindness.
I think it's really fitting that we were kind of talking about guilt a couple minutes ago because that's, that's an emotion that often comes up for people. So what I say when I mean coping with your emotions with kindness, that doesn't mean we get rid of our emotions, push them down. That doesn't even mean that we don't eat out of emotion. It has been drilled in many people and in society that it is somehow wrong or bad to eat out of emotion. And I challenge that because it's a double standard with negative emotions.
People don't like or don't think that you should be eating out of a negative emotion. But a positive emotion is fine, right? When you graduate college, when you have a birthday, when you are celebrating a promotion at work. So many times those things kind of revolve around food. Like we go out to eat or drinks with a friend or, you know, sometimes I hear the mentality of like, oh, I'm gonna treat myself. Why is that accepted? But then using eating as a coping tool for a negative emotion is looked down upon.
So I like to challenge that because I eating, emotional eating is fine and normal and good. Don't let anyone tell you otherwise. Now with that, I think it's important to recognize what emotion is coming up for you. When you are feeling some sort of emotion around food or some emotion driving you to reach for food and engage in some amount of emotional eating, what this does is help to bring some awareness to what's actually happening, because food is a coping tool and it can be a really effective coping tool.
And in the realm of categories of coping tools, there's coping tools that help you process and then there's coping tools that help you kind of distract and delay. And food falls more under, under that category where it does kind of momentarily take away maybe a negative emotion, maybe it's boredom. It's giving you something to do. Identifying the emotion that you are eating in response to or delaying or distracting from can help you then move from, okay, I am no longer feeling 10 out of 10, so stressed and anxious that I can't do anything about how I'm feeling.
Right. Food might help you get down to a 7 out of 10 to where you can start to process. And what we do over here in the processing realm, I think a therapist can talk about this probably much more than I can, but this is how I use it in my nutrition world. Then we need to process the emotion. And you can't do that, I think. Or it's harder to do that when you don't really know what emotion it is or where it's coming from. If it's boredom, we can look at, well, why are you feeling bored all the time?
Can we find something else that would help, maybe stimulate your brain or do something hands on just to get you active in that way? If it's sadness, right. That's a really common one, I think, that comes up around emotional eating. How can we help to process that feeling and take care and nurture that emotion? It could be self care when you're feeling that way, taking a bath, putting, lighting a candle, I have a really nice smelling Candle over here. But recognizing that it's it's normal thing to eat out of emotion and emotions still require care and tendering too.
And the food doesn't always do that. And when we don't actually process the emotion and that's where we tend to see a lot of guilt come up after emotional eating. So that's what I have for you guys today. Speak Wonder. I love all you have emojis. That's such a dietitian thing for me to say, but I love them. Hopefully some of this resonated with some of you, one of you, even if it was just a little piece of it. But I think especially around this time of year there's a lot of emotions. There's a lot of tension with family when you get together.
There's also just like it was an election year and I think people are still having a lot of thoughts and feelings around that leading into a tough holiday season. And so I would really encourage you guys to take care of yourselves in whatever way that looks like for you and know that you don't have to be perfect. You don't even have to be close to perfect. All of these things I talk about are very much like the ideal, right? Here's what it would look like if this was the ideal world. And we don't live in an ideal world.
We don't live in a perfect world. We are humans and we are not perfect. But just starting to look at acknowledging how you feel, how to respond to that feeling. Maybe we're using food as an initial response to it and then giving us the space to process after. But I appreciate you guys joining me this morning. Speak Wonder. You enjoy lighting a candle. I am not kidding. I got this candle from Primally Pure. It's the warm citrus spice. This is not at all nutrition related. I think this is my like the best smelling candle that I've ever owned.
Like it's very wintry but not like pine tree wintry. Anyway, I love it. Highly recommend. Thank you all for joining me. I will see you back here next week. Oh, next week is the week before Christmas. I will still be here I think on both before and after Christmas that week. So we have three more principles to get through within those two weeks. So I'll catch you back here. I hope you guys all have a warm for the time being weekend before winter really kicks in. Have a good rest of your day guys.
