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This past week has been a whirlwind for all of us, to say the least. Many of us are staying home to help prevent the spread of this pandemic. It's something we've never experienced in the past -- the extent of self quarantine, financial uncertainty, and just being stuck at home. I'm sure you are experiencing strong emotions and your eating may be affected.

Increased incidences of stress/emotional eating.

We have more food than ever stocked up in the home.

You're tempted by food that's available only steps away.


I'm offering 3 tips today on how to manage Emotional Eating. This is a perfect opportunity to practice Intuitive Eating.


ONE.

If you are working from home, you may find it more difficult to find work-life balance. Creating a schedule and routine is the first step. If your work and personal life is a blur, you probably procrastinate, snack more, and feel anxious. I know how that is from personal experience.


Set your work hours, change into real clothes, have clear meal times (not eating at your desk while you check your email), and go to bed on time. Just doing this can drastically help you.


Yes, intuitive eating is not just about your meals. It's how you live your day to day.


TWO.

Take pauses. If you catch yourself with lots of feels, or heading for the pantry for yet another snack, take this opportunity to practice managing your emotions. When you are experiencing emotions that are uncomfortable, you're likely going to want to fill the void or distract your feelings.


Sound familiar? So the next time you notice that you're uncomfortable....PAUSE.


Check in with yourself and acknowledge what feelings you're feeling. It's OK if you're not able to pinpoint exactly or know what's causing it. Allow yourself to be uncomfortable.


Then ask yourself, am I actually hungry? Why am I reaching for a snack? If you find that you are indeed hungry, then go for it. But if you're just looking for a way to mask your emotions, let's take a step back. Close your eyes and breathe. Release your emotions. Even if you end up eating after a few minutes, you've taken time to communicate with your body. You may also need to simply reset. Take a walk, get a breath of fresh air, do something else - something small like washing dishes or tidying your desk. You can also try a short meditation. I offer a free 5 minute meditation on managing emotions - if you sign up for my newsletter you will receive it in your inbox!


THREE.

Prepare a nice meal for yourself. This is a great way to practice self-care, creativity, and mindfulness. When you're home all day, having a nice meal is a real treat. Use the ingredients that you have and find a recipe that looks inviting. Make this a mindful experience. Having a satisfying meal is crucial to intuitive eating!


Self-care is not just about staying physically healthy but also taking care of your emotional needs. In times like this, it is especially important to practice mindfulness.


Join my Intuitive Eating Support Group at www.facebook.com/groups/mayukookai for further tips, support, and inspiration!


Are you done spending a lot of time, energy, and money on countless diets without promising results? Do you feel like a failure for not being able to upkeep a diet or exercise regimen?


Perhaps you are tired of being on and off diets, fluctuating weights, and feeling bad about yourself and your body.


Before throwing your hands up and your health out the window (possibly for the twelfth time), consider INTUITIVE EATING. And no, this isn’t another diet. It’s quite the opposite of dieting.


If you’re someone who’s heard bits and pieces of Intuitive Eating, I’d like to for you to start with a clean slate. There’s lots of misinformation out there.


Intuitive Eating is a simple concept - the way we were meant to eat. How toddlers eat and maybe how our great grandparents ate, before diets were a thing. When diets became popular, people became obsessed with weight loss and in turn began to cultivate unhealthy relationships with food and diet. In intuitive eating, one listens to their body instead of the mind and external sources. Instead of “It’s 12pm so I should eat lunch” it could be “I feel hungry, so I’d like to have lunch.” Perhaps a more complex situation would be emotional eating. But that too can be managed through intuitive eating.


Intuitive Eating is about healing your relationship to both food and your body. You are essentially undoing diets, unlearning all of what you’ve picked up in your life on how you should eat and how you should look.

If you can focus on listening to your body, taking care of your physical and emotional needs, you are on your way to becoming an intuitive eater.



I'm Mayuko and I'm a Registered Dietitian and Yoga Teacher, specializing in Intuitive Eating. If you are looking for guidance as you transition from dieting to Intuitive Eating, click here to learn more.


Mini FAQ


Q. How do you lose weight if you just listen to what your body wants?


A. Actually, the focus is taken off weight loss and placed instead, on taking care of your health. When you communicate with your body, you may realize that your body wants different foods and in different amounts than what you are used to. Once you’ve gotten a hang of intuitive eating, your weight may normalize. And normal doesn’t mean any specific weight range for your height and age, but what is normal for your body at this stage in your life.


Q. I heard you can eat whatever you want in Intuitive Eating, is that true?


A. Ok let me explain. It’s true that there is no limit on what you can and cannot eat. However, you must be aware of what you’re eating and how it’s affecting your body. In this process you can eat the foods you love, if you practice mindful eating and manage your emotions. And it takes practice.


Q. How long does Intuitive Eating take?


A. This is a healing process that does not have any specific time frame except your own. It depends on each person and may be a few months or years. Just think about how much time and money you’ve spent on various diets.


Updated: Feb 13

ありますよね、外食での食べ過ぎ、ダイエット中我慢できずに食べる、ストレス食い、などなど。


今日はインテュイティブ・イーティングの視点から “過食の対策” を紹介します。


その前に“過食”について一言。ここで使う過食の意味は、苦しいほど食べてしまう事、食べ過ぎて胃もたれ、などの不調が現れる時に使います。


カロリー計算上の食べ過ぎや人と比べての食べすぎという自己判断とは違います。

インテュイティブ・イーティングでは、自分の体の声を尊重するので、体で感じる“過食”の事です。



① 食生活を観察

② タイムマネージメントで食事をしっかり取る

③ ストレス解消、感情のコントロール

④ 食事制限しない事

⑤ 食を楽しむ、マインドフルイーティング




① 食生活を観察


24時間前から いつ、どこで、何を食べたか振り返って下さい。

朝、昼、晩だけではなく、間食や子供の食べ残し、つまみ食い、全て書き出してみて下さい。


無意識に食べている事もあるかもしれません。


間食などはいけない事ではないです。食生活の癖を観察してみることが大事です。

暇なときにお菓子を探しに台所にフラ~っと行くことはあまりせんか。


お腹が空いていなくても、目の前にあるとつい食べてしまう、などの自分の習慣を探し出してみて下さい。


これからもどういう状態の時に食べているか観察してみましょう。



② タイムマネージメントで食事をしっかり取る


普段食事はしっかりとっていますか。一人暮らしや、自営業の方、または仕事が忙しくて食べる時間が無いという方、昼食は食べていますか?


ランチを抜くと夕方空腹感が増し、過食に繋がります。

しかも、早く簡単に食べれるものに手が出て、不健康な食事をしてしまいがちです。


それと、普段お昼ご飯を抜いてると、空腹感が鈍くなってきます。


なので、しっかり昼食は取ってください。



③ ストレス解消、感情のコントロール


過食の大きな原因はストレスや感情です。


ストレスを抱えている時、不安な時、落ち込んだ時、爆食してしまうことありませんか。

しかも、こういう時は野菜とかより体に悪そうな食事をしてしまいがちではないでしょうか。


爆食をしてしまいそうなときは、ストレスを解消しましょう。

今自分が何故イライラしているのか、モヤモヤしているのか、客観的に観察してみて下さい。


はい、ヨガでは自分の思考を観察事がとても大事です。


目を閉じて深呼吸。自分からストレスや感情を引き離すイメージをします。

それでもまだ解消されない時は、気分転換してみましょう。散歩する、音楽を聴く、など。


落ち着いてくると、実はお腹が空いてないという事に気付くかもしれません。


コンビニの食事じゃなく、体に優しいものを食べたいと思えるかもしれません。

是非試してみて下さい。



④ 食事制限しない事


え?逆でしょう!と思うかもしれません。でもインテュイティブ・イーティングでは、食事制限は一切お勧めしません。


制限しないと食べ過ぎてしまうんではないか?

実は逆なんです。好きなものを制限して、どうしても食べたくなってしまう事ないですか?

ダイエットが継続しない大きな理由です。


好きなだけ食べてもいいと、人間そこまで食べないものです。

大好きなウニが目の前に大量に置いてあったら全部食べますか?


自己的に制限して、食べたくてしょうがないものがあれば、一度試してみて下さい。

はじめは沢山食べるかもしれませんが、飽きてしまいます。


⑤ 食を楽しむ、マインドフルイーティング


日本では “いただきます’’ と “ごちそうさまでした”と言いますね。

アメリカではありません。勝手に食べて勝手に終わらせます (笑)


日本人は食べ物や食べ物を作ってくれた人達に感謝をします。

なのでその心を忘れずに食事をしてください。


マインドフルイーティングとはゆっくり、一口づつ味わうことです。

そうすると味や香り、間食などがハッキリわかります。

そして、満腹感や満足度も気付けます。

テレビを見ながらや携帯をいじりながらの ながら食事では、満腹度が分かりにくいため、過食につながります。


満腹感とは、食べて20分後に感じる事です。なので、早く食べると分かりにくいですよね。食べるのが早い人という人はお箸を一回一回、休めるのもお勧めです。



では、過食を防ぐ5つの対策、試してみて下さい!






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