How to Navigate Snacking with Presence and Intention

▶️ Ep235: Aware Consuming: Easy methods to Navigate Snacking with Presence and Intention

Present Notes:

The Ebook Intuitive Consuming by Evelyn Tribole and Elyse Resch

The Intuitive Consuming Workbook by Evelyn Tribole and Elyse Resch

The Intuitive Consuming web site

Listing of intuitive consuming counselors

A terrific weblog and web site by Taylor Wolfram for those who’re additionally navigating the intersection of being an moral vegan and desirous to observe intuitive consuming

Our sequence of episodes on my expertise with Intuitive Consuming, briefly introducing you to the e book, rules and framework


In at this time’s episode and submit I will be answering a listener query all about aware consuming, intuitive consuming and snacking. In the event you’ve been on this journey of tuning into your inside indicators, for those who’re on a mission to enhance your relationship with meals and let go of the exterior guidelines of weight-reduction plan, it is common to surprise for those who’re “doing it proper”. Questions can come up in terms of when to eat, how a lot to eat, what to eat, and it may really feel like a little bit of a minefield to out of the blue have the reigns again in your individual palms. It may be so useful to do not forget that all through this course of, the guiding submit is inside you, inside these inside indicators your physique may be so good at sending you offered that you just re-learn the right way to hear.

The query shared by certainly one of our “Sams” goes like this:

“I attempt to eat mindfully. I do know if I eat slower I’m extra in tune with how a lot my physique wants. Nonetheless, generally throughout the workday I have to take a fast snack. Typically, I don’t take sufficient or I take an excessive amount of. I discover it onerous to determine the correct quantity for a snack once I don’t have time to eat slowly and mindfully. Any recommendation?”

What an amazing query. We will not provide you with personalised well being or dietary recommendation in fact, however I can clarify a bit extra about a few of the ideas behind aware consuming and honoring your inside indicators which I hope can shed some gentle.

A part of the concept behind ideas and frameworks like aware consuming and intuitive consuming is that you’re listening to your physique’s starvation cues and honoring that starvation in addition to respecting fullness. That implies that if the quantity of snacks you’re having each day varies, it isn’t solely completely regular, since your starvation cues and caloric wants received’t be the identical from someday to the following, nevertheless it additionally varies due to how a lot you ate earlier than, or for those who had a very hectic or irritating day, a day wherein you exercised or moved greater than standard, and plenty of different elements.

Honoring your starvation and fullness are simply two rules of the intuitive consuming framework (try this glorious and proof primarily based method of consuming by their web site and particularly their e book “Intuitive Consuming” by registered dietitian nutritionists Elyse Resch and Evelyn Tribole). They’re part of a effectively rounded set of rules that may enable you to re-connect to what your physique wants, let go of weight-reduction plan and discover true peace with meals and your physique.

Aware consuming is a separate idea (though very a lot on the core of intuitive consuming too), and opposite to in style perception (individuals usually mistake it as a strategy to trick your self into consuming much less), aware consuming takes its ideas from mindfulness, and is in essence, the continued observe of paying form and delicate consideration to each the second of consuming (having fun with the pleasure of meals, the bodily sensations, your starvation and fulness ranges and extra), but in addition your physique sensations and ideas earlier than, throughout and after meals, in order that all through the method, you are consuming in a method that respects your physique’s wants, that’s stuffed with aware consciousness and gratitude, and that’s additionally internally led moderately than externally led. 

You may hear me discuss far more about intuitive consuming in our intuitive consuming sequence of episodes right here, and on aware consuming in upcoming episodes and posts.

In my very own expertise, after we discover ourselves disconnected and unable to eat mindfully it’s as a result of:

A)  It’s regular to not be completely attuned at all times, some days are merely extra irritating, worrisome or distracted than others.


B) We didn’t honor starvation indicators after they arrived earlier.

Different issues may be occurring:

– It might be that you just ate too small of a meal in your earlier meal and have been overly hungry.

– You waited too lengthy to have your snack.

– You have been mentally limiting indirectly and have been understandably hungrier sooner and fewer attuned.

– You may also be selecting meals and snacks that aren’t filling or satisfying to you and when that’s the case, it’s so frequent to need one other snack shortly after.

– and plenty of different elements (each inside and exterior).

The excellent news is that inside aware consuming and listening to your inside cues there is no such thing as a inflexible guideline that claims you may solely snack as soon as a day, or solely snack a selected portion or set of meals.

Because of this till you discover the snacks which can be filling and satisfying to you and that work along with your schedule, you may hearken to what your physique is telling you and honor starvation when it arrives.

That means, for those who had a snack and also you’re hungry a bit later however you may’t have dinner till you get residence, honor the starvation and have one thing that will help you attain meal time with regular starvation ranges and never famished.

It’s additionally essential to recollect, and this was one thing I might usually skip over once I first bought began on my intuitive consuming journey as a result of I used to be so used to judging or feeling responsible after consuming once I thought “I wasn’t purported to” or once I was hungry “once more”, is a HUGE a part of the intuitive consuming course of and that’s the voice of the meals anthropologist. 

For extra on the meals anthropologist and all of the totally different sides inside you that may enable you to in your therapeutic your relationship with meals, learn the e book Intuitive Consuming. I’ve shared a quick introduction to its rules and this glorious framework in episodes 172 – 177 of our podcast (episode 174 which is a component 2, talks a bit extra in regards to the meals anthropologist).

The meals anthropologist is mainly one of many voices that intuitive consuming teaches us to develop, with a purpose to counterbalance all of the policing voices. I like to consider it as a voice of each self compassion and your very personal analysis assistant. The meals anthropologist gathers information in a non judgemental method of what’s been occurring with us and our experiences with meals.

I like to consider it as asking myself questions. In your instance Sam, while you both had the sensation that you just ate an excessive amount of or are judging that you just’re hungry once more too rapidly, ask your self the questions after which make a remark of what could have occurred if this was uncommon for you:

“Did I perhaps have too little a snack?”

“Was it that my snack wasn’t satisfying sufficient?”

“Is it simply that I’m consuming to self soothe on a irritating day?”

“Is it that I waited too lengthy between meals or that I had extra exercise or did extra train than standard?”

“Am I going by hormonal modifications proper now and that could be why at this time I’ve extra wants?”

After we slip into the downward spiral of judgement with meals, we generally miss the golden alternative hidden behind what we could be perceiving as a misstep, and it comes again to that mindfulness and consciousness:

“What was occurring for me simply then?”.

“What can I do to higher assist myself as a substitute of choose myself?”

After we’ve been controlling and regulating our meals consumption for therefore lengthy, it may really feel scary to hear and attend to starvation when it arrises if it does so extra usually than standard, however inside any change like this lies a lot data that may inform the way in which your consuming day has gone and the place you may have to be sure to’re consuming sufficient and consuming in a method that satisfies you.

It is equally essential to do not forget that all of us have moments wherein we go previous fullness generally, that is regular. Don’t choose your self in these moments (much less meals isn’t at all times higher), and use it to get to know your self and your wants in a deeper method.

You can even use this second to examine in and see, for those who could be making use of some perfectionism to your purpose of being extra aware when consuming.

Aware consuming isn’t a instrument that will help you eat much less, it’s a instrument for attunement and which means having the ability to be current with what’s going on for you in that second with form consideration, it’s a instrument that will help you take pleasure in meals extra not carry alongside guilt or judgement, it’s a instrument to assist carry you extra peace with meals, not much less.

That is all coming from my private expertise with these instruments, and at all times do not forget that for those who ever want personalised steering, there are fantastic registered dietitian nutritionists and intuitive consuming counsellors that may enable you to navigate this journey in a extra individualized method, primarily based in your dietary necessities, way of life, time restraints, likes and dislikes, cultural meals and preferences and extra. You’ll find a full listing of intuitive consuming counselors and dietitians right here.

Additionally somewhat reminder, for all my fellow moral vegans on the market, to hearken to earlier podcast episodes the place we talk about that intersection between intuitive consuming and being vegan, which is extremely nuanced, as veganism inherently contains the restriction of sure meals as a result of moral causes. There’s far more to say about that and why it’s essential to be very conscious of your motivation behind being vegan, so hearken to the intuitive consuming sequence. and extra will come on that in future episodes as effectively.

As somewhat bonus, and since I understand how a lot you like our meal thought episodes, I’m coming with tons of snack concepts in subsequent week’s episode and submit.

I hope this reply helped you Sam, and do not forget that finally, our journey inside aware and/or intuitive consuming will not be about every particular person alternative or about perfectionism, it is a couple of continuum of selections which can be finally primarily based on kindness, self reflection and re-learning the right way to tune inwards as a substitute of outwards for our consuming cues, and this course of takes time.

If you want a query answered on the present, ship it as an e mail to [email protected] and we’ll embody it anonymously in an upcoming episode.


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