Re: Re: My intro; sorry, this is a book: Nutritional Labels

[Guest guest]

Hi Sue,

Rules are just what I need...new rules, that is, as opposed to the old

rules I made for myself. I have to say, I'm already feeling so much

less stress from not having to think about tracking my food or weighing

it out. It's very freeing to just eat and then leave it be.

Believe me, I know all about food industry marketing. One reason why

I've been so interested in nutrition is because my mom osteoporosis

and last year my sister was diagnosed with it at 49. So as much as I

can I try to keep my protein intake adequate but not high, sodium down,

fiber very high (also some colon cancer in my family), etc. The only

dairy products I eat are one brand of plain yogurt and some cheese, but

no milk. Lots of veggies, fruit, and beans. Fortunately I do like all

that stuff! One thing eating better for the past year or so has taught

me is that even though I binge on nutritionally bad foods, I'm finding

more and more that I'd really rather be eating the foods that are good

for me. I used to at least sort of enjoy my binges, but now I really

don't. I just need to retrain myself because they're so habitual now.

Jeannie

sue wrote:

Hi Jeannie: Koenig's "Rules of Normal Eating" will help you

understand how your self-talk influences your eating. That book also

provides some specific exercises for learning how to eat when hungry,

eat with awareness and enjoyment, choose foods that satisfy you, and

stop eating when full and/or satisfied. All the 'understanding' in the

world about 'why' I overate, didn't help me as much as learning

specific tools to eat intuitively, recognize my hunger and fullness

cues and choose foods that felt good in my body as well as taste great

in my mouth.

I don't think there's anything wrong with considering the nutrition of

what you eat, as long as you don't let those labels prevent you from

eating foods that you enjoy and make your body feel good after eating.

So many 'healthy eating' rules are influenced by food industry

marketing campaigns rather than actual medical research. For example,

there are better sources of calcium than dairy foods, but the dairy

industry insists we need to consume their products to prevent

osteoporosis, which is influenced by taking certain drugs, consuming

alcohol, smoking, chronic diseases of the kidneys, lungs and/or

intestines and sedentary lifestyles, even more than a dairy free diet.

Intuitive Eating encourages you to choose foods that taste and feel

good in your body, no matter what nutritional labels say. That doesn't

mean ignoring feedback from your body. So initially intuitive eating

may be trial and error as you mindfully eat foods you enjoy and

consider new foods that may taste and feel even better than old

favorites.

Everyone needs to learn for themselves what foods satisfy their bodies,

i.e. taste good, satisfy hunger eating and feel good in their bodies

for several hours after. However, learning to rely on your body's

feedback about what, when, and how much to eat will allow you to eat

what is healthy for YOU anytime and anywhere you eat for the rest of

your life.

SUE

>

> Hi Sue,

>

> I'm guessing that many people's stories are similar, and when I

have

> time I'm going to try to go back and read as much as I can. In my

> parents' defense, in general they have treated all us kids

equally.

> What happened to me in regards to food was unintended, although it

had

> bad consequences anyway. My sister can't help the way she's built

any

> more than I can--she got my dad's genes and I got my mom's. Sigh.

>

> I'm going to order that book today. "The Rules of Eating" is in

our

> public library so I'll get that one, too. I'm having a hard time

not

> looking at nutrition labels on food. It's been sort of automatic.

I do

> try to restrict sodium as much as I can, but I'm pretty used to a

low

> sodium intake now and I don't think that will affect what I want

to

> eat. It's so ironic that I know so much about nutrition and yet so

> little about how to eat!

>

> Jeannie

> >

> > If you have not read "Intuitive Eating' by Tribole and Resch,

I

> > suggest you get that book right away. Although the authors

recommend

> > that you 'legalize food' so that you can eat what you want,

that

> > doesn't mean ignoring how you feel after eating. They also

recommend

> > that you learn to recognize your hunger and fullness cues so

that you

> > let your body tell you when, what and how much to eat. You

CAN learn

> > to eat the way your body was created to eat, no matter how

long or how

> > extremely you have practiced disordered eating habits.

> >

> > I'm glad you joined our group and bravely shared your 'story'.

> >

> > SUE

> >

> >

> >

>

[Guest guest]

Hi Sue,

Rules are just what I need...new rules, that is, as opposed to the old

rules I made for myself. I have to say, I'm already feeling so much

less stress from not having to think about tracking my food or weighing

it out. It's very freeing to just eat and then leave it be.

Believe me, I know all about food industry marketing. One reason why

I've been so interested in nutrition is because my mom osteoporosis

and last year my sister was diagnosed with it at 49. So as much as I

can I try to keep my protein intake adequate but not high, sodium down,

fiber very high (also some colon cancer in my family), etc. The only

dairy products I eat are one brand of plain yogurt and some cheese, but

no milk. Lots of veggies, fruit, and beans. Fortunately I do like all

that stuff! One thing eating better for the past year or so has taught

me is that even though I binge on nutritionally bad foods, I'm finding

more and more that I'd really rather be eating the foods that are good

for me. I used to at least sort of enjoy my binges, but now I really

don't. I just need to retrain myself because they're so habitual now.

Jeannie

sue wrote:

Hi Jeannie: Koenig's "Rules of Normal Eating" will help you

understand how your self-talk influences your eating. That book also

provides some specific exercises for learning how to eat when hungry,

eat with awareness and enjoyment, choose foods that satisfy you, and

stop eating when full and/or satisfied. All the 'understanding' in the

world about 'why' I overate, didn't help me as much as learning

specific tools to eat intuitively, recognize my hunger and fullness

cues and choose foods that felt good in my body as well as taste great

in my mouth.

I don't think there's anything wrong with considering the nutrition of

what you eat, as long as you don't let those labels prevent you from

eating foods that you enjoy and make your body feel good after eating.

So many 'healthy eating' rules are influenced by food industry

marketing campaigns rather than actual medical research. For example,

there are better sources of calcium than dairy foods, but the dairy

industry insists we need to consume their products to prevent

osteoporosis, which is influenced by taking certain drugs, consuming

alcohol, smoking, chronic diseases of the kidneys, lungs and/or

intestines and sedentary lifestyles, even more than a dairy free diet.

Intuitive Eating encourages you to choose foods that taste and feel

good in your body, no matter what nutritional labels say. That doesn't

mean ignoring feedback from your body. So initially intuitive eating

may be trial and error as you mindfully eat foods you enjoy and

consider new foods that may taste and feel even better than old

favorites.

Everyone needs to learn for themselves what foods satisfy their bodies,

i.e. taste good, satisfy hunger eating and feel good in their bodies

for several hours after. However, learning to rely on your body's

feedback about what, when, and how much to eat will allow you to eat

what is healthy for YOU anytime and anywhere you eat for the rest of

your life.

SUE

>

> Hi Sue,

>

> I'm guessing that many people's stories are similar, and when I

have

> time I'm going to try to go back and read as much as I can. In my

> parents' defense, in general they have treated all us kids

equally.

> What happened to me in regards to food was unintended, although it

had

> bad consequences anyway. My sister can't help the way she's built

any

> more than I can--she got my dad's genes and I got my mom's. Sigh.

>

> I'm going to order that book today. "The Rules of Eating" is in

our

> public library so I'll get that one, too. I'm having a hard time

not

> looking at nutrition labels on food. It's been sort of automatic.

I do

> try to restrict sodium as much as I can, but I'm pretty used to a

low

> sodium intake now and I don't think that will affect what I want

to

> eat. It's so ironic that I know so much about nutrition and yet so

> little about how to eat!

>

> Jeannie

> >

> > If you have not read "Intuitive Eating' by Tribole and Resch,

I

> > suggest you get that book right away. Although the authors

recommend

> > that you 'legalize food' so that you can eat what you want,

that

> > doesn't mean ignoring how you feel after eating. They also

recommend

> > that you learn to recognize your hunger and fullness cues so

that you

> > let your body tell you when, what and how much to eat. You

CAN learn

> > to eat the way your body was created to eat, no matter how

long or how

> > extremely you have practiced disordered eating habits.

> >

> > I'm glad you joined our group and bravely shared your 'story'.

> >

> > SUE

> >

> >

> >

>

[Guest guest]

Lol, yes, beliefs is a better word than rules! Just learning to be

less rigid is a whole new process for me. It's been such a yin-yang

thing--either complete rigidity or complete loss of control. What you

describe in your last paragraph is exactly the process I'm looking to

achieve. Thank you for that insight.

Jeannie

sue wrote:

Hi Jeannie: I was surprised by your comment 'rules are just what I

need'. I now understand that you want to replace old beliefs with new

more workable beliefs about eating. "Rules of Normal Eating" will also

help you challenge your old beliefs and replace those with new more

helpful beliefs.

I have a diagnosed casein (dairy) allergy. So I consume no dairy

products. However, I regularly consume dark green vegies (like kale and

brocolli), sesame seeds, almond butter, and fish bones from canned

salmon and sardines. So I don't worry about getting enough calcium.

However, I've read that magnesium, vitamin D and weight bearing

exercise are more important that calcium for strong bones. So I focus

on all those last 3 things and just eat my calcium.

What the 'health' experts say is 'good for me' often includes one of my

7 diagnosed food allergies. So I needed to get food allergy tests and

then explore many new foods so that I could not only learn what was

'good' for my unique body, but also pleased my palate and satisfied my

hunger for long periods.

I'm glad you understand your binges are just a well-practiced habit

now. When you practice new habits, like eating what you enjoy, which

will transform former binge foods into 'just foods', and eating only

until you feel comfortably full, you may binge even less often. I

finally learned to transform my binges, where I felt out of control and

guilty, into simple mindful overeating, where I consciously knew I was

full but chose to eat more just for taste. That conscious choice

removed the 'out of control' feelings, because I knew what I was doing

and chose to eat more. However, I also stayed aware of my fullness

level and tried to stop before I felt painfully full. Eventually I

learned to stop at obviously full, then moderately full and finally

comfortably full. Step by step, one day at a time, I eventually

eliminated binges.

SUE

>

> Hi Sue,

>

> Rules are just what I need...new rules, that is, as opposed to the

old

> rules I made for myself. I have to say, I'm already feeling so

much

> less stress from not having to think about tracking my food or

weighing

> it out. It's very freeing to just eat and then leave it be.

>

> Believe me, I know all about food industry marketing. One reason

why

> I've been so interested in nutrition is because my mom

osteoporosis and

> last year my sister was diagnosed with it at 49. So as much as I

can I

> try to keep my protein intake adequate but not high, sodium down,

fiber

> very high (also some colon cancer in my family), etc. The only

dairy

> products I eat are one brand of plain yogurt and some cheese, but

no

> milk. Lots of veggies, fruit, and beans. Fortunately I do like all

> that stuff! One thing eating better for the past year or so has

taught

> me is that even though I binge on nutritionally bad foods, I'm

finding

> more and more that I'd really rather be eating the foods that are

good

> for me. I used to at least sort of enjoy my binges, but now I

really

> don't. I just need to retrain myself because they're so habitual

now.

>

> Jeannie

[Guest guest]

Lol, yes, beliefs is a better word than rules! Just learning to be

less rigid is a whole new process for me. It's been such a yin-yang

thing--either complete rigidity or complete loss of control. What you

describe in your last paragraph is exactly the process I'm looking to

achieve. Thank you for that insight.

Jeannie

sue wrote:

Hi Jeannie: I was surprised by your comment 'rules are just what I

need'. I now understand that you want to replace old beliefs with new

more workable beliefs about eating. "Rules of Normal Eating" will also

help you challenge your old beliefs and replace those with new more

helpful beliefs.

I have a diagnosed casein (dairy) allergy. So I consume no dairy

products. However, I regularly consume dark green vegies (like kale and

brocolli), sesame seeds, almond butter, and fish bones from canned

salmon and sardines. So I don't worry about getting enough calcium.

However, I've read that magnesium, vitamin D and weight bearing

exercise are more important that calcium for strong bones. So I focus

on all those last 3 things and just eat my calcium.

What the 'health' experts say is 'good for me' often includes one of my

7 diagnosed food allergies. So I needed to get food allergy tests and

then explore many new foods so that I could not only learn what was

'good' for my unique body, but also pleased my palate and satisfied my

hunger for long periods.

I'm glad you understand your binges are just a well-practiced habit

now. When you practice new habits, like eating what you enjoy, which

will transform former binge foods into 'just foods', and eating only

until you feel comfortably full, you may binge even less often. I

finally learned to transform my binges, where I felt out of control and

guilty, into simple mindful overeating, where I consciously knew I was

full but chose to eat more just for taste. That conscious choice

removed the 'out of control' feelings, because I knew what I was doing

and chose to eat more. However, I also stayed aware of my fullness

level and tried to stop before I felt painfully full. Eventually I

learned to stop at obviously full, then moderately full and finally

comfortably full. Step by step, one day at a time, I eventually

eliminated binges.

SUE

>

> Hi Sue,

>

> Rules are just what I need...new rules, that is, as opposed to the

old

> rules I made for myself. I have to say, I'm already feeling so

much

> less stress from not having to think about tracking my food or

weighing

> it out. It's very freeing to just eat and then leave it be.

>

> Believe me, I know all about food industry marketing. One reason

why

> I've been so interested in nutrition is because my mom

osteoporosis and

> last year my sister was diagnosed with it at 49. So as much as I

can I

> try to keep my protein intake adequate but not high, sodium down,

fiber

> very high (also some colon cancer in my family), etc. The only

dairy

> products I eat are one brand of plain yogurt and some cheese, but

no

> milk. Lots of veggies, fruit, and beans. Fortunately I do like all

> that stuff! One thing eating better for the past year or so has

taught

> me is that even though I binge on nutritionally bad foods, I'm

finding

> more and more that I'd really rather be eating the foods that are

good

> for me. I used to at least sort of enjoy my binges, but now I

really

> don't. I just need to retrain myself because they're so habitual

now.

>

> Jeannie

[Guest guest]

In the past few years I've thought a lot about the idea of my binges

having become more habitual than anything, and habits can be broken or

changed with time and patience. That gives me a lot of hope.

Jeannie

J W ELLER wrote:

Sue, I really appreciate your response to Jeannie! Since

I've finished reading Tribole and Resch's IE book, I was wondering what

would be a one to read next and ordered "The Rules of Normal Eating."

"I'm glad you understand your binges are just a

well-practiced habit now." For many, many years, I have thought that

there was something fundamentally wrong with me because of my

eating/weight/food issues. I've been to Overeaters' Anonymous,

but it wasn't a good fit. What you say about binges

being well-practiced habits really got me thinking.

Thanks,

Jeanne

[Guest guest]

In the past few years I've thought a lot about the idea of my binges

having become more habitual than anything, and habits can be broken or

changed with time and patience. That gives me a lot of hope.

Jeannie

J W ELLER wrote:

Sue, I really appreciate your response to Jeannie! Since

I've finished reading Tribole and Resch's IE book, I was wondering what

would be a one to read next and ordered "The Rules of Normal Eating."

"I'm glad you understand your binges are just a

well-practiced habit now." For many, many years, I have thought that

there was something fundamentally wrong with me because of my

eating/weight/food issues. I've been to Overeaters' Anonymous,

but it wasn't a good fit. What you say about binges

being well-practiced habits really got me thinking.

Thanks,

Jeanne

[Guest guest]

Hi Jeannie,

It makes me hopeful as well!

Thanks,

Jeanne