10 tips on how to feed your children, and yourself

i know what you’re thinking… who feeds their kid cheesies? on the bed? on white sheets? and cupcakes? at bedtime, really?

i do. i allow my kids to eat “junk” food sometimes, because i never want food to rule my life like it once did. i never want my eating disorder (anorexia) to interfere with how i love on my children.

i do struggle with portion size. i do hate cooking. i do find it hard to feed my boys vegetables but i’m all for nutrition and health and gardening. i’m all for having the kids pull ripe red raspberries off bushes and stuff their mouths full of strawberries from the patch and pick peas in abundance, and i’m also for cupcakes and cheesies once in awhile.

i want food to be put in its place, in my family. i want it to be a unifier, not a divider. i want it to be celebrated, not feared. and i never want it to become a scapegoat for something deeper.

so this means i have to watch myself. i have to watch how i treat food, because my kids are watching, too.

i’ve learned, especially since having children, that my body is an amazing organism that i need to care for in the kindest, most loving, most gentle of ways. this summer, at young life camp, i had the honor of leading two body image seminars for teenage girls, and during those seminars i confessed how i stand in front of the mirror and tell myself “you are beautiful”. and if i start to criticize a part of my body i turn right around and i counter it with “no, i love you, legs, for the way you carry me during the day,” or “i love you arms. thank you for holding my babies.”

so i want to share these tips with you. tips that have allowed me to have a relationship with my body, and with food, versus treating them like objects.

i’ve copied them with permission from the brilliant authors of Intuitive Eating… and i hope they change your life like they’ve changed mine.

10 Principles

1. Reject the Diet Mentality
Throw out the diet books and magazine articles that offer you false hope of losing weight quickly, easily, and permanently. Get angry at the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.

2. Honor Your Hunger
Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for re-building trust with yourself and food.

3. Make Peace with Food
Call a truce, stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can’t or shouldn’t have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing When you finally “give-in” to your forbidden food, eating will be experienced with such intensity, it usually results in Last Supper overeating, and overwhelming guilt.

4. Challenge the Food Police
Scream a loud “NO” to thoughts in your head that declare you’re “good” for eating minimal calories or “bad” because you ate a piece of chocolate cake. The Food Police monitor the unreasonable rules that dieting has created . The police station is housed deep in your psyche, and its loud speaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the Food Police away is a critical step in returning to Intuitive Eating.

5. Respect Your Fullness
Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you’re comfortably full. Pause in the middle of a meal or food and ask yourself how the food tastes, and what is your current fullness level?

6. Discover the Satisfaction Factor
The Japanese have the wisdom to promote pleasure as one of their goals of healthy living In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence–the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting and conducive, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to decide you’ve had “enough”.

7. Honor Your Feelings Without Using Food Find ways to comfort , nurture, distract, and resolve your issues without using food. Anxiety, loneliness, boredom, anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won’t fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you into a food hangover. But food won’t solve the problem. If anything, eating for an emotional hunger will only make you feel worse in the long run. You’ll ultimately have to deal with the source of the emotion, as well as the discomfort of overeating.

8. Respect Your Body
Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally as futile (and uncomfortable) to have the same expectation with body size. But mostly, respect your body, so you can feel better about who you are. It’s hard to reject the diet mentality if you are unrealistic and overly critical about your body shape.

9. Exercise–Feel the Difference
Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm. If when you wake up, your only goal is to lose weight, it’s usually not a motivating factor in that moment of time.

10. Honor Your Health–Gentle Nutrition
Make food choices that honor your health and tastebuds while making you feel well. Remember that you don’t have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It’s what you eat consistently over time that matters, progress not perfection is what counts.

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