June Monthly Newsletter
Walk away from the table feeling satisfied and comfortable
Morsel of the Month
Last month, we learned about the Satisfaction Factor and how we can recognize pleasure as an important aspect of healthy eating. This month, we are focusing on the physical sensation of fullness and how to recognize our bodies’ physical cues so that we can learn to feel comfortably full.
Many dieters are card-carrying members of the “clean plate club.” The desire to eat everything on your plate can come from a variety of sources. Perhaps your parents always told you to finish your meal before you could have dessert. Maybe you previously or currently experience food insecurity and it is necessary to fill up when you can. Another common reason that we might eat past comfortable fullness is that diets tell us when and how much we are “allowed” to eat at our meals and snacks (generally not very much) and so, when we get the opportunity to eat, we take it. Another way diet culture influences the urge to override our fullness cues is by setting up the “good” and “bad” foods dichotomy. If certain foods are “good,” then we feel like we can eat them with abandon, whether or not we are actually enjoying them or feel physically comfortable with that amount of food.
In order to become comfortable with fullness, you first need to give yourself unconditional permission to eat. After all, if you think this is the last opportunity you may ever have for pasta, burgers or cake, you may bypass your body’s physical cues and overeat. Then, once you are eating, it is helpful to be present and aware, not distracted, so you can focus on the experience of eating. This practice will help you check in with yourself before you are finished to see how the food tastes and how your stomach feels. Take this time before you have finished your plate to gauge how full you are. If you are comfortably full, no need to finish what’s left. You can save it for a later time. It can be challenging for people who have dieted to find a comfortable level of fullness. Just like with honoring your hunger, this awareness takes time and practice.
Our dietitians have tips on what factors can influence your fullness and how to practice more conscious-awareness eating. If you’re interested in learning more about feeling your fullness and other intuitive eating principles, contact us.
Want to know more about Intuitive Eating? Check out our free nutrition tip sheets on our website.
Athens Announcements
Virtual Cooking Demonstrations with Athens Nutrition
Join Athens Nutrition for our new virtual cooking demonstrations. Learn new techniques from the comfort of your kitchen. Get your nutrition and cooking questions answered live.
Join us for our upcoming event:
Cooking with Tinned Fish: Part 2
Tinned fish is a convenient and easy way to add more seafood to your diet. Join Judy for another cooking class featuring easy-to-make, heart-healthy, tinned fish recipes.
Facebook Live cooking demonstration on Thursday 6/10 at 12 pm. No registration necessary.
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