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
Actor Jessie T. Usher reveals his secrets for maintaining his physical appearance while filming Amazon Prime's The Boys.
The series, which spans four seasons, follows vigilantes as they battle corrupt superheroes. In The Boys, Usher portrays Reggie Franklin, also known as A-Train, a superhero with incredible speed.
During a recent Men's Health magazine interview, the 32-year-old spoke about his diet and workout regimens. These routines help Usher stay in shape for the show's stunt work, which involves intense cardio to match his character's super-speed abilities.
In the discussion, he revealed his workout regimen consists of resistance training and cardio. On rest days, the Shaft star incorporates yoga and stretching into his routine.Jessie On What He Eats In a Day
Regarding his diet, Usher shared he typically eats three meals daily with minimal variations. He begins each day by hydrating and waiting an hour or two before breakfast. On production days for The Boys, Usher opts for eggs with herbs and seasonings, accompanied by fruit.
The Dangerous Lies actor keeps it light for lunch with protein-rich options like quinoa bowls or salads with lentils, chicken, and vegetables from CAVA. Dinner is his heartiest meal, featuring chicken and fish (particularly sea bass or salmon), after which he refrains from eating for the rest of the night.
Usher focuses on protein intake for all his meals rather than counting macro calories to support muscle growth. He boosts his protein with peanut butter shakes. While maintaining a disciplined diet, The Almost Christmas star allows himself occasional indulgences like Funyuns or Nutter Butters. To round out his health regimen, Usher takes daily vitamins.
Jessie On His Diet And Workout Routine For "The Boys"
When asked about adjusting his diet or workout routine for his role in The Boys, Usher explained that his health-conscious lifestyle eliminates the need for significant changes.
“Honestly, no. Because by the time I got to The Boys I was already health conscious. Very much aware of what I was putting in my body and how,” he said.
Regarding his workouts, Usher revealed he tailors his routines to include more diverse cardio exercises. This approach ensures he's physically prepared for the scenes he shoots for the show.
“A day of working out for The Boys is a little bit different. I feel like I added more variations of cardio work,” he stated. “When [you’re shooting] you just have no idea what they’re about to throw at you. I just want to be ready for all of those challenges, especially the cardio things. I just wanted to have the endurance to be able to get through whatever type of scene that I would possibly be shooting.”
Season four of The Boys is now streaming on Amazon Prime.
Everything ‘The Boys’ Star Jessie T Usher Eats In a Day | Eat Like | Men's Health
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Feature image by Phillip Faraone/Getty Images for Paramount Pictures