How to eat, mindful addition.
Mindful eating is one of the most effective ways to determine what to eat, how much to eat, and when to eat on the daily. This is Part 1 of the Mindful Eating Starter’s Series, which I will share the fundamental wisdoms of mindful eating to support you in creating better eating habits, and strengthen body image for health and happiness.
How do I know how much to eat?
The question alone may be daunting, or any meal experience may be when you are unsure of:
- What to eat?
- How much to eat?
- If the food you’re eating is actually quote “healthy” and going to support your health goals
Relying on a friend, a trendy diet or even a dietitian to tell you how much you should eat is an ineffective strategy for creating lasting change.
Only you know what your mind and body needs.
But how can we access this important information?
The answer… By cultivating awareness of our inner and outer wisdom.
What is Inner Wisdom and Outer Wisdom?
Inner Wisdom- involves sensing physical hunger, fullness, and the point when food’s flavor is disappearing thus no longer enjoyable to keep eating. Inner wisdom also guides in identifying when to use food for comfort, relaxation and celebration, while eating to contentment not overly full.
Outer Wisdom- keeps you informed with knowledge about food and nutrition facts, to support your health, with foods that are nourishing and less nutritious foods especially in larger amounts, as well. Outer Wisdom also takes into consideration your unique health needs.
Intangibles, like inner and outer wisdom may not be the electrifying answer you were searching for, unlike meal plans but utilizing inner and outer wisdom is always accessible, adaptable and effective.
Perks of Using our Inner and Outer Wisdom
When tuning into your inner wisdom, decisions are then informed by:
- Hunger Level
- Satisfaction
- Enjoyment
- Fullness
Verse allowing the decision to be determined by the external noise of:
- People that are not in tune to YOUR hunger or YOUR medical needs or how YOU feel.
- Diets with a one size fits all, restrictive approach.
- The voice telling you what you should do, based on outside influences including diet culture.
Merge your inner wisdom with outer wisdom. Outer wisdom is knowledge about food quality, food energy and the nourishment provided. Outer wisdom also takes into account your unique circumstances.
How to Use Inner & Outer Wisdom…
You are at the airport.
You’re inner wisdom says you’re hungry—5 out of 10 and want a glazed doughnut—you know it taste delicious, your sweet tooth will be satisfied but you also have a 4 hour flight to endure.
Your outer wisdom then is telling you, you haven’t eaten in about 3.5 hours and a full balanced meal would let you better manage your hunger and feel satisfied for longer.
Using your outer wisdom, you opt for a falafel pita with lettuce, tomato, cucumber, tahini dressing and the glazed doughnut as well. The combination of inner and outer wisdom, ensures you are going to remain content and satisfied for the duration of the flight.
Blending inner wisdom and outer wisdom allows you to be in touch with your hunger and fullness level but also while adapting your food choices to apply to the current situation.
Let’s Chat!
Do you use inner wisdom & outer wisdom when making food choices?
Want More? This is Part 1 of a series on Mindful Eating. Next week, we will dive further into thoughts and feeling surrounding food selections. Stay Tuned!
Resource:
Kristeller J.L. (2015) Mindfulness, Eating Disorders, and Food Intake Regulation. In: Ostafin B., Robinson M., Meier B. (eds) Handbook of Mindfulness and Self-Regulation. Springer, New York, NY
Leave a Reply