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

[Guest guest]

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 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 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 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]

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]

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]

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]

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]

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