What is intuitive eating? Intuitive eating also is known as normal eating, diet survival, non-dieting, and the no-diet approach. It is structured around the belief that people need to trust themselves enough to believe that they will eat what and how much food they need. Very few people are able to handle a traditional diet as a temporary or flexible plan, and they, instead, become embroiled in an endless cycle of dieting, bingeing, and guilt.

Intuitive eating teaches you to listen to your inner signals of hunger and fullness, and to respond accordingly. The plan does not mean that you should eat whatever you want, whenever your stomach starts to growl. You still must pay attention to proper nutrition. However, people are encouraged to not deny themselves. So, if you want ice cream, and nothing else will do, go ahead and have ½ cup. Savor every bite and eat it slowly. The point is to stop telling yourself that you “cannot” or “should not” eat certain foods. Moderation not Deprivation!

Food habituation research has proven that the more times a person is exposed to food, the less appealing it becomes over time. This is why people on traditional weight-loss diets find themselves obsessing with what they cannot have. For instance, some people do not allow sweets into their house, because they feel that they cannot trust themselves to have control. When these people are confronted with sweets in a social setting, they are likely to find themselves eating more than they want, because they are not sure when they will have the chance to eat sweets again.

What’s wrong with traditional weight-loss diets? A review of the scientific literature on diets proves two things. First, diets do generally lead to weight loss. An average of 5%−10% of body weight is lost in most clinical trials. Second, the weight loss is not maintained. The question is not whether or not the weight is regained, but how long it will take for this to happen following completion of a weight-loss plan.

Furthermore, these diets teach people to ignore their natural hunger cues and to look at food as the enemy. Frighteningly enough, weight cycling seems to lead to overall higher rates of mortality. Links are hypothesized between weight cycling and myocardial infarction, stroke, diabetes, hypertension, and suppressed immune function.

What are the benefits of intuitive eating? A study conducted at Brigham Young University showed that 24 female students following the intuitive eating plan had reduced body mass index (BMI), lowered triglyceride levels, increased high-density lipoprotein (HDL) levels, and reduced overall risk for cardiovascular disease. In addition, the plan leads to better body image and a diet with a higher nutritional quality, which has multiple health benefits.

Who is a candidate for this approach? Intuitive eating is a wise-eating approach for all people. However, it originally was designed for “chronic” dieters. It is especially useful for people with „perfectionistic‟ tendencies, addictive personalities, a strong-learned connection between love and food, distorted body images, and for people who are no longer reliable judges of when they are and are not hungry.

How should I get started? Consulting a nutritionist is a great way.  In my consultations we will start by observing when you are eating. Are you eating in social situations as a way of keeping busy? Are you eating at the movie theater, simply because it is a tradition for you? Are you eating as a way to expel nervous tension or to deal with boredom? These are all signs that you are not eating intuitively.

Pay attention to your hunger level. Rate your hunger on a scale of 1−10 every time that you eat. If the number is low, try to figure out why you are eating. Understand that one “not so healthy‟ meal or one “not so nutritious” day will not have any long-term effects on your health or weight. Nutrition is progressive, and your health is built on a pattern of lifestyle choices. You are not a “good” or “bad” person because of what or how you eat, and “good” or “bad” foods do not exist.

What about exercise? Exercise is strongly encouraged. It leads to a better understanding of the mind-body connection. Do not concentrate on how many calories you are burning on those digital displays at the gym. Instead, focus on how good it feels to move your body and how the food that you ate is fueling your activity.

You can find Brooke by calling 253-227-8284 or at NutritionAuthority.com  Most insurance is accepted!

Editorial Comment from Dr. Pullen:  This is a lot like the way people eat in cultures where the diseases of the first world are much less common.  Eat when you are hungry, eat lots of vegetables, and get lots of day to day exercise through activities that you do naturally.   Nice post Brooke!

Inflammation and Diet: Inflammatory and Anti-Inflammatory Foods by Brooke Douglas, R.D

Inflammation is the normal and natural response to body injury; however, unnecessary and chronic inflammation can wreak extreme havoc on the body and promote illness. Many times chronic inflammation goes unnoticed for years but eventually may lead to serious illness including heart disease, stroke, cancer, diabetes, sleep and mood disorders, arthritis and Alzheimer’s. Due to the increase in chronic disease, the anti-inflammatory diet has gained popularity and media attention. In general, the anti-inflammatory diet is similar to the Mediterranean style of eating and is designed to reduce risk of age-related disease and improve overall health.

Dietary Factors Contributing to Inflammation One of the largest players in the fight against chronic inflammation is excess body weight. The inflammatory state is a vicious cycle starting with infection or illness that produces inflammation, then insulin resistance followed by weight gain and more inflammation. When an individual starts to gain weight, it can become difficult to get the body out of this constant inflammatory pathway. Typically drastic nutrition and exercise changes are needed. The modern diet contributes to inflammation through a variety of body mechanisms that are not completely understood. Eating too many fried foods, processed foods, omega-6 fats, saturated fat, refined sugar and trans fats have all been linked to increased pro-inflammatory chemicals and hormones that cause cell damage.

Foods to Eat The anti-inflammatory diet promotes well-balanced eating, but for true success it must be a lifestyle change and not a temporary fix. Due to the anti-inflammatory effects, omega-3 fatty acids such as fresh oily fish, walnuts, ground flaxseed and fortified eggs are the staples. The primary source of fat is extra virgin olive oil. Only lean meats (turkey/chicken breast meat and seafood) and vegetable proteins (soybeans, tofu, and soy milk) are allowed. Because of their high levels of antioxidants, a colorful variety of fresh fruits and vegetables are strongly encouraged along with a variety of nuts, 100% whole wheat grains, beans and legumes. Herbs and spices such as garlic, turmeric, ginger, cinnamon, red pepper, cayenne, basil, oregano, paprika and chili peppers play a key role in flavoring foods. As far as beverages, 2-4 servings of green, white and/or oolong tea are recommended and red wine is allowed in moderate amounts (1 glass daily).

Foods to Avoid The first step in following the anti-inflammatory diet is to eliminate refined, white sugar found in most breads, white potatoes, crackers, chips and other snack foods and sugary beverages. All fast food should be avoided. Foods which are high in ‘pro-inflammatory’ fats include some margarines, all fatty meats, all processed meats, all fried foods, regular cheese, vegetable shortening and products containing partially hydrogenated vegetable oils. In order to further avoid the damaging ‘pro-inflammatory’ fats, the anti-inflammatory diet plan suggests avoiding all dairy products, unless they are the skim/fat-free/non-fat variety. Be sure to obtain calcium from other sources or supplements, if dairy products are avoided. Excess sugar and derivatives are not recommended. But artificial sweeteners are allowed.

Does it Work? Many aspects of the diet have been associated with better health. Research has shown cultures who eat a diet high in fruits, vegetables, nuts, seeds, fatty fish and healthy oils have lower rates of chronic disease. Keep in mind that the overall pattern of eating, maintaining a healthy weight and being physically active are the three most important factors in reducing inflammation. The inclusion or elimination of certain foods and nutrients are important but improvement will be blunted if you do not look at the big picture!

On a more serious note: Inflammation is considered the ‘silent’ killer. The problem occurs when chronic inflammation occurs inside our body and we can’t see it or feel it. This chronic inflammation does not allow for natural repair and healing caused by the damaging ‘pro-inflammatory’ (saturated and trans) fats. Being overweight or obese increases inflammation. Inflammation is a cause of many diseases, such as Rheumatoid Arthritis, Diverticulosis, Crohn’s disease, some kidney diseases, chronic skin problems, and many forms of cardiovascular disease.

The most popular lab test used to confirm inflammation is the C-reactive protein test (CRP),  although, the CRP test can’t diagnose where in the body, or why the inflammation is occurring.

Preventing inflammation

The first step is to maintain a normal body weight and get enough sleep. Skimping on sleep can increase the level of stress hormones and CRP in our blood. Frequent exercise and smoking cessation also help, as does practicing stress reduction techniques, such as prayer or mediation.

As part of a healthy diet, eat the following each week (not necessarily daily) to assist in lowering chronic inflammation:

• Several servings of: Green leafy vegetables, Flaxseed, Canola oil
• Therapeutic dose of Omega-3 fatty acids: >3,000 mg of EPA and DHA combined.
• Foods high in selenium and zinc may help as well.
• Selenium is found in: grains, onions, meat and milk.
• Zinc is found in: oysters, shellfish, herring, liver legumes, milk (non-fat), wheat bran.
• Vitamins C, E, and A in foods are also are useful antioxidants in the fight against inflammation.
• Vitamin C is found in: yellow peppers, citrus fruits and juices, broccoli, Brussels sprouts, strawberries, cantaloupe, tomatoes
• Vitamin E is found in plant products, such as vegetables, fruits, grains, and oils.
• Vitamin A is found in dark green leafy and yellow-orange fruits and vegetables. Especially rich sources include: carrots, greens, spinach, orange juice, sweet potatoes and cantaloupe.
• 2-3 servings of fatty fish, such as: Tuna, Salmon, Mackerel, Trout, Sardines
• Fiber: fruit, vegetables, nuts (especially almonds/pecans), dried beans. High fiber helps normalize the inflammatory response that occurs following a rapid increase/decrease in blood sugar levels.
• Antioxidants: eat 9 – 12 servings of fruit/veggies daily. Eat dark chocolate (in moderation), fresh herbs, and green tea.

If you would like to schedule a nutrition consult, contact Brooke at http://www.nutritionauthority.com or call 253-227-8284. Let a ‘Registered Dietitian’ help you clear up any nutrition confusion you may have. Brooke can personalize a ‘nutrition lifestyle plan’ to meet your specific needs. Most insurance is accepted.

Mediterranean Madness Makes Sense!

If there aren’t already plenty of reasons to envy life in the Mediterranean, here’s another: The traditional Mediterranean diet continues to be the healthiest, as well as one of the most delicious food lifestyles, in the world. 

For years, Registered Dietitians have been lauding the Mediterranean diet as a way to lower heart disease risk.  Now the latest evidence also suggests that it doesn’t just lower heart disease risk but may also protect people who already have had a heart attack! 

In the GISSI-Prevenzione Trial, presented at the conference of the American Heart Association, Italian scientists followed 11,324 Italians who had suffered heart attacks, keeping track of the amounts of Mediterranean-style foods they ate as well as their intake of butter, a decidedly non-Mediterranean food.  Those who slathered on butter were three times more likely to succumb to disease earlier in life as those who filled their plates with the four traditional Mediterranean foods (vegetable, fruit, fish, and olive oil).

Other new findings suggest that the Mediterranean diet also:

• Prevents LDL (the bad cholesterol) in the blood stream from damaging the lining of blood vessels (a process known as oxidation).
• Lowers blood pressure, which would further decrease heart disease danger.
• Lowers the risk of developing Alzheimer’s disease.
• Helps prevent allergic rhinitis and asthma symptoms in youngsters.

OK! So what is the Mediterranean Diet?  

To be exact, there is not merely one Mediterranean diet.  What is eaten varies significantly from one Mediterranean country to another.  However, the shared features of what is usually spoken of as the Mediterranean-style diet are as follows:

• High consumption of fruits, vegetables, bread and other cereals, beans, nuts and seeds
• Olive oil is the key monounsaturated fat source used in cooking
• Dairy products, fish and poultry are consumed in low to moderate amounts
• Little red meat is eaten
• Eggs are eaten zero to four times a week
• Wine only in moderate amounts

What makes the Mediterranean diet different is this is a low-fat diet that focuses on limiting saturated (and trans) fats.  This means replacing your red meat, butter, and full-fat milk with fish high in omega-3 fatty acids, olive oil, and skim milk. Although this is not a vegetarian diet, there is a strong emphasis on plant foods. 

Eating the Mediterranean way is definitely a more healthful eating choice for your life.  But without clear and precise nutrition guidance, you can easily become frustrated and confused (for instance, binging on nuts just because they are healthy).  Therefore, figuring out your individual needs with the help of a Registered Dietitian is key.  Without knowing how much to eat, you are going to have a tough time watching your portion sizes.

Ask your physician if they think you are an appropriate patient to benefit from nutrition therapy (a physician referral is warranted).  Many insurance companies will cover up to 90% of the cost of the ’Physician Prescribed Medical Nutrition Therapy’ consultation, with qualifying diagnoses.  Also, check your employee benefits plan at work.  Some plans cover up to $500 for counseling by a Registered Dietitian per year.

Once you experience the delicious and healthy choices the Mediterranean diet has to offer, it just might become your new lifestyle!  Glittering beaches, hillsides stitched with gnarled grape vines, lemon trees glistening in the sun……………….

Brooke Douglas, RD, CD  

NutritionAuthority.com

also see Dr, Pullen Lives the Mediterranean Diet