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Your Guide To Practicing Intuitive Eating
When did we lose the joy of eating our favorite meals? With so many diets, food trends, and programs out there, it can put unwanted restrictions on our eating habits that cause more harm than good. And when we take a deeper look at diet culture, there’s a running theme of “denying” ourselves the foods that we enjoy in order to achieve a fixed body goal or physique. However, one framework of eating is encouraging foodies to listen to their body’s hunger cues as opposed to suppressing them.
The term "intuitive eating" was coined by two registered dietitians, Evelyn Tribole, RD, and Elyse Resch, RDN, in the 1990s, who developed and published the concept in the book Intuitive Eating: A Revolutionary Program That Works. In this food guide, they introduced the principles of intuitive eating as an alternative approach to traditional diets and restrictive eating patterns.
Evelyn Tribole and Elyse Resch recognized that many individuals were trapped in a cycle of dieting, which often led to disordered eating behaviors and a negative relationship with food and their bodies. In order to correct this cycle, they both created a more compassionate and sustainable approach to nutrition and self-care.
At its core, intuitive eating emphasizes the importance of reconnecting with internal hunger and fullness cues, which in itself challenges the traditional dieting mindset and fosters a positive body and self-image.
When we trust our bodies' innate ability to regulate food intake, we heal our relationship with food and trust our inner voice when it reached a point of satisfaction. Where traditional diet culture tells us to be at the mercy of our food, intuitive eating put the power back in our hands — and body — to say “when” at the right moment.
Those who have adopted this form of eating have found that they’ve been able to listen to their bodies on a deeper level to eat when they’re hungry and stop when they’re comfortably full. When you eat mindfully, you allow yourself to be present during each meal, savor each bite, and respect your cravings. Although this does take time and practice, you’ll find that over time, you’re giving yourself permission to eat foods you enjoy without the guilt.
While you can approach intuitive eating on your own through mindfulness and naturally listening to your body, Evelyn Tribole and Elyse Resch created an outline of 10 principles to guide individuals toward a healthier and more intuitive approach to eating and self-care so you don’t have to go on the journey alone.
- Reject the diet mentality: Let go of the dieting mindset and the belief in "good" and "bad" foods and embrace a more balanced and flexible approach to eating.
- Honor your hunger: Listen to your body's hunger signals and respond to them by providing nourishment when you feel hungry and give yourself permission to enjoy the foods that delight you.
- Make peace with food: Give yourself permission to eat all types of foods without guilt or judgment. Avoid restricting yourself from certain foods, as this can lead to unhealthy relationships with those foods.
- Challenge the food police: Challenge and reject the negative thoughts and the inner critic that may arise around food choices. Reframe your thinking about food in a more positive and compassionate way.
- Discover the satisfaction factor: Enjoy your food and savor each bite. Pay attention to the tastes and textures, and find pleasure in eating.
- Feel your fullness: Tune in to your body's fullness cues and stop eating when you feel comfortably satisfied, rather than overeating or restricting.
- Cope with your emotions without using food: Find alternative ways to deal with emotions and stress that don't involve using food as a coping mechanism.
- Respect your body: Accept and appreciate your body for its unique shape, size, and abilities. Let go of unrealistic body ideals and focus on self-care and overall well-being.
- Exercise: Engage in physical activity that feels enjoyable and energizing rather than punishing yourself with exercise to compensate for eating.
- Honor your health with gentle nutrition: Make food choices that support your overall well-being while also being mindful that no single meal or snack determines your health. Aim for balance and variety in your food choices.
Intuitive eating is about establishing a positive relationship with food and your body, as opposed to following a strict, linear diet plan. Trusting your body's signals, preferences, and needs is a journey of self-discovery but when you embrace it with patience and self-compassion you’ll, in turn, ditch the idea of labeling foods as "good" or "bad" and enjoying the balance, nourishment, and that food can offer.
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Aley Arion is a writer and digital storyteller from the South, currently living in sunny Los Angeles. Her site, yagirlaley.com, serves as a digital diary to document personal essays, cultural commentary, and her insights into the Black Millennial experience. Follow her at @yagirlaley on all platforms!
This article is sponsored by Hulu.
UnPrisonedhas returned for its highly anticipated second season, delving deeper into the complex dynamics of the Alexander family.
The series premiere comes a year after its debut season garnered rave reviews from fans and critics and earned record-breaking ratings for Hulu's Onyx Collective brand. UnPrisoned's success can be attributed to its raw, relatable themes and comedic appeal.
Inspired by creator Tracy McMillan's life, the show follows Paige (Kerry Washington), a therapist and single mother whose life takes an unexpected turn when her father, Edwin (Delroy Lindo) --who was released from prison-- moves in with her and her teenage son, Finn (Faly Rakotohavana).
Throughout UnPrisoned's first season, viewers witnessed how Edwin's incarceration deeply affected Paige's life and relationships. In the series, Paige unpacks her trauma through interactions with her inner child and her online followers. Meanwhile, Edwin is overcoming specific struggles with his own past that led to his life of crime, including a dysfunctional upbringing and his mother's arrest. As the Alexanders attempt to reconcile, new challenges arise.
This new season promises to further explore their unconventional family dynamic. Here are several compelling reasons why season two of UnPrisoned should be on everyone's watchlist.
The Alexander Family Life Is Still In Shambles
UnPrisoned's second season resumes where the series left off, with Paige grappling with the fallout from her troubled therapy practice and Edwin navigating life independently after moving out. Meanwhile, Finn faces his own challenges. The teenager is battling anxiety and seeking information about his father—a topic Paige avoids discussing.
The Alexander Family Are Attending Therapy To Resolve Their Underlying Issues
Amid the chaos in their lives, the Alexander family decides to mend their bond by confronting their past traumas. They seek professional help and attend therapy sessions with a “family radical healing coach,” played by John Stamos, a new cast member. This collective effort aims to unravel the complexities of their shared history and strengthen their relationships.
The process of unraveling each character's internal conflicts and their potential impact on future relationships may clash with Paige's textbook therapy approach. While Paige is used to being in the therapist's seat in both career and family, this forces her into the unfamiliar role of a patient during therapy sessions. This shift would compel her to look in the mirror and try a radically different approach.
The Alexander Family Learned A Big Lesson During A Therapy Session
In therapy, the Alexanders are tasked with addressing their individual traumas to salvage their remaining relationships. One of the family therapist’s eccentric suggestions was an exercise involving a family wrestling match. During this session, Paige faces tough questions about her refusal to share information about Finn's father.
While it's unclear whether this scene is reality or fantasy, the image of the family duking it out in the ring certainly makes for hilarious yet compelling television.
Paige Tries Dating Again Following Failed Relationships
Amid her life's chaos, Paige decides to step back into the dating field. However, her many attempts have left her with mixed results. The dating apps have turned out to be a fail, and an outing with her ex Mal (Marque Richardson), who is also her father's parole officer, doesn’t go quite as expected after he brings an unexpected guest – his new girlfriend.
The situation takes an awkward turn when Mal's new partner learns why the former couple split, partly due to Paige's self-sabotage.
UnPrisoned Is A Perfect Balance Of Comedy And Drama
As a dramedy, UnPrisoned takes a comedic approach to its heavy subjects. The show takes us on a ride with Paige's dating misadventures and navigating a friendship with her ex.
Other lighthearted moments include Edwin's attempts at CPR based on online videos and, of course, the antics of the Alexander family's unconventional new healing coach.
The second season of UnPrisoned is now available on Hulu.
UnPrisoned | Season 2 Trailer | Hulu
Feature image courtesy
Blair Underwood Initially Turned Down 'Sex And The City' Because 'It Was About How Samantha Was Fascinated By Dating A Black Man’
Actor and heartthrob Blair Underwood is opening up about why he turned down Sex and the City the first time he was offered a role. Many fans of the HBO series may recall Blair's time on the show in which his character was dating Miranda (Cynthia Nixon). However, he was previously offered another role where his character would date Samantha (Kim Cattrall).
During his interview with AV Club, the Set It Off star revealed that he was uncomfortable with the initial offer due to the character's fascination with him being a Black man.
“I actually did say ‘no’ the first time,” he said. “The first time they had offered the role, to be honest with you, it was about how Samantha was fascinated by dating a Black man and wanted to know if, uh, all of the rumors were true about our anatomy! And I said, ‘Listen, I’m honored, thank you, but I just don’t want to play a character based on race, on curiosity about a Black man.'”
But that didn't stop them from reaching out again. This time he was offered to play Dr. Robert Leeds, the love interest to Miranda and he decided to go for it. "So they were nice enough to call about a year later, and I said, 'Well, is it gonna be about race?' And they said, 'No, no, no, we’re not even gonna mention race!' And I think it really did only come up maybe once," he recalled.
"It did five episodes, and I think Samantha mentioned it once, saying something about 'a Black doctor' that Miranda was dating. And that’s really been a consistent thing in my career: not wanting to be boxed as 'the Black guy.'
"I’ve had that conversation with many producers along the way, and they were so great. They said, 'No, he’s just a doctor who Miranda meets in the elevator, and they have a nice little fling.' And it was amazing."
Blair has had a wide-ranging career playing everything from a lawyer on L.A. Law to playing Madame CJ Walker's husband on Self Made: Inspired by the Life of Madame CJ Walker. And during his interview, he revealed another role that he initially turned down, Set It Off. The movie, which is considered a classic in Black culture, stars Queen Latifah, Jada Pinkett Smith, Vivica A. Fox, and Kimberly Elise. Blair's character, Keith, played a banker and love interest to Jada's character, Stony.
He explained why he said no at first and eventually accepted the offer. "I had initially said “no” to that. Because I was playing this historic, iconic African-American historical figure in Jackie Robinson, and the time, y’know, there was Boyz N The Hood, and Menace II Society was out there, and I’d finished playing this noble Negro… [Laughs]," he said.
"And I’m reading the script, and there’s a scene where Jada Pinkett’s character—Jada Pinkett-Smith now—was going to sell her body so she could make some money to send her brother to college. And I remember, honestly, I threw the script across the room. I was, like, “I don’t want to do this. I want to do something uplifting for the Black culture and Black characters, and I don’t know if I want to see this.”
After a conversation with the movie's director F. Gary Gray and the actor's manager encouraging him to finish reading the script, Blair had a change of heart. What he first thought about the movie turned out to be totally different.
"So I finished the script, and I saw that the character they were asking me to play was really the love story in the midst of all of this turmoil of all of these characters, the four ladies: Queen Latifah, Vivica Fox, Kimberly Elise, and Jada," he explained.
"It was so well-written, it was such a great platform for them. And to be able to play the love story and the storyline that gave Jada’s character a leg up and a way out of this world, something to hope for, to wish for, someone to love her… I said, 'You know what? I’d like to be a part of that.'
"And I’m so glad I did, because that film resonates to this day. People all the time come up to me and say that they love that movie. So I’m glad that I did it."