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One of the things I need to work on with Intuitive eating is eating consiously, and not judging myself for "wrong" food choices. Here is what I ate today, the time, and the hunger levels preceding each(I am no longer counting calories).
1.Honey Nut Cheerios, a single serving box and milk, two coffees with aprox 1/4 cup milk total.
10:45
Moderately hungry, starting to feel empty.
2. sandwich with 1 slice swiss cheese and lean ham on whole wheat bread, a few(3 or 4 aprox, not sure because it was broken pieces) Funyuns.
1:30
not extremely hungry, but low on energy.
3.
1 piece of chocolate, two cookies.
between 1:30-2:30
not hungry, but craving sweets.
comments: this was taste hunger. I felt somewhat guilty after eating the sugar snack. This is something I need to work on; referring to the guilt, not the eating of sweets. It was not a large amount and it was satisfying, yet the old habit of guilt and failure tried to rear its head.
In the past those guilty feelings might have led to a binge or at least continuous snacking, because, after all, I had already blown it.
Instead I choose to recognize those feelings, accept that sometimes I will have taste hunger, and I do not have to gorge to satisfy these cravings. They are not to be feared, but are as valid as true hunger. As long as I am conscious in the decision to eat, enjoy it in a small amount, and move on without dwelling on it, it fits in with intuitive eating. In the book Intuitive Eating by Evelyn Tribole and Elyse Resche, it says that you in fact should NOT wait until hungry to eat sweets, because you will likely eat much more that you would normally need to satisfy your sweet tooth if you are trying to satisfy your biological hunger. Instead, it says to give yourself permission for occasional responses to taste hunger. Having a small amount of a sweet after a meal is a good way to satisfy taste hunger while still getting the nutrition our bodies need.
Current hunger level: beginning to get hunger signals, slight growling/rumbling.
I am going to attempt wait them out in order to get maximum satisfaction at dinnertime. If they get unbearable I may have some grapes.
Dinner: 1 1/2 salmon patties, peas, 1 hush puppy.
7:30
Hungry, definitely ready to eat!
2 cookies, 1 square chocolate
8:45
Not really hungry
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