Q. I want to stop calorie  counting ....for good. Since reading Intuitive Eating, I listen  to my body more and not restricting what I eat, but I still count calories (consciously and subconsciously). I would really appreciate any tips or information you can provide me for overcoming my obsessive thoughts.

A. Keep in mind you’ve trained your mind to count calories, so even when you don’t want the information—it will still be there for awhile. It’s ... << MORE >>

 

Q. I started obsessing over food and body image about 7 years ago—in which I Iost and gained the same 20-30 pounds. I’m familiar with Intuitive Eating and recently listened to your Intuitive Eating audio CDs.

I recently caved in and joined Weight Watchers. They claim they are not a diet, but they are. Now I feel like I’m really caught up in the dieting cycle trap. Now I feel like I'm not allowed to eat when I'm hungry. My question: Can I trust my ...

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Q. What Do You Think About Overeaters Anonymous? Is their approach consistent with your Intuitive Eating philosophy?

A. Many years ago, I was fortunate to meet the president of the national Overeaters Anonymous (OA). She kindly took me through each of OA's 12 steps, which made it clear that OA can support Intuitive Eating. But group dynamics can really vary. Here are some things to consider:

 

• Each OA group has it's own "personality"—some groups are wonderful, others not so ...

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Q. I know that dieting doesn't work in the long run, but is it true that dieting can make you gain weight.

A. In short, yes. There are compelling studies, which indicate that dieting predicts weight gain (and often binge eating). While most people know that diets don't work, not many are aware of the weight-gain hazard.

For example, a team of UCLA scientists reviewed 31 long term studies on dieting and concluded that [1]:

• Dieting is a consisent predictor of weight gain.
• Up to two-thirds of the ...<< MORE >>

Q. What is Krill oil—and is it better than fish oil for omega-3 fats?A. Krill are the tiny shrimp-like crustaceans eaten by whales and other marine animals. Wild salmon get their rich color from the krill they eat [1]. And like all seafood, krill contains the vital omega-3 fatty acids, EPA and DHA.Here's what you need to know. There's no clear advantage of taking krill oil over other fish oil supplements. The vast health benefits of fish oil, specifically its bioactive components, EPA and DHA, have been documented in studies using: fish oil, EPA concentrates, DHA concentrates and not to ...<< MORE >>

Q. Is there some sort of easy evaluation test for eating disorders?A. The simplest (and valid) test for eating disorders has only five questions, which goes by the acronym SCOFF, (each letter represents one of five questions). Simply answer yes or no: 1. Do you make yourself Sick because you feel uncomfortably full? 2. Do you worry you have lost Control over how much you eat? 3. Have you recently lost Over fourteen pounds in a 3 month period?* 4. Do you believe yourself to be Fat when others say you are too thin? 5. Would you say that Food ...<< MORE >>

Q: I have a patient who lost about 100-pounds over a two-year period, and kept it off for 9-years, at a stable 120 pounds. The reason she consulted me, is because she recently gained 25-lbs from emotional eating. (Consequently, she tried extreme dieting to lose the weight, but without success.)

I'm having her read your book, Intuitive Eating. But she is scared and really focused on losing weight. I'm not sure where to go with this (her current weight is considered "overweight"). Any thoughts from your experiences?

A. Focusing on an external number (weight) ...<< MORE >>

Q. My friends are worried
that I exercise too much, but I think exercising keeps you healthy. Is there
such a thing as exercising too much?

A. There are indeed many
health benefits from exercising regularly.  But there is a dark side to exercise, which is often missed
because it’s so revered in our culture. 
Excessive exercise can lead to injuries or be a component of an eating
disorder. 

Many people believe ...<< MORE >>

Q. The phrases "intuitive eating," "mindful eating," and"normal eating" seem to be used interchangeably on the internet. I know that you and Elyse cameup with the concept of intuitive eating. What is your take on all of thedifferent phrases? Do they all represent the same thing?

A. In 1990, JonKabat-Zinn published his best-selling Full Castrophe Living, which describeshow to live mindfully. He included a couple of pages on mindful eating, with anactivity on how to eat a raisin using a mindfulness approach.  To my knowledge, that was the first timethe concept of mindful eating was introduced to the public.  (I am a big fan of his work, but I was not introducedto it until about 7 years ago!)

Mindful eating is compatible with Intuitive Eating, and it is a process of paying attention (on purpose), to your actual eating experience,without judgment.  While thissounds straightforward, the process can be quite complex, especially for thoseinclined to multi-tasking.

While Intuitive Eating, includes mindfulness (we call itconscious eating)— I consider Intuitive Eating a broader philosophy, whichincludes physical activity for the sake of feeling good, using nutritioninformation without judgment, and respecting your body, regardless of how youfeel about its shape.  In short,Intuitive Eating is a form of attunement of mind, body and food.  It's exciting that scientists have started to research and validate Intuitive Eating as a healthful way to live and use in the treatment of eating disorders (see resources).

In a nutshell, normal eating means eating is flexible—it’sa way of eating that varies according to your hunger, schedule andsatisfaction.  Ultimately, normaleating is enjoyable. My favorite definition comes from Ellyn Satter, which youcan read in its entirety here:

https://ellynsatter.com/showArticle.jsp?id=268

For those who struggle with their eating, both mindfuleating and Intuitive Eating can help facilitate normal eating.

Resources:

1. The Center for Mindful Eating website:http://www.tcme.org/

2. Intuitive Eating website: www.IntuitiveEating.org

3. Jon Kabat-Zinn. Full Catastrophe Living.(1990). Delta:NY,NY.

4. Tylka, T. Intuitive Eating Assessment Scale. J CounselingPsychology 2006(53):226-240.

5. General Intuitive Eating Resources

By TwitterButtons.net

www.EvelynTribole.com   Newport Beach Dietitian, CA

        

Q. First off, I have read and re-read Intuitive Eating 3 times! I was chronic dieter for roughly 10 yrs, so your book continues to help me on my road to freedom.  I was wondering if it is acceptable to eat dessert for dinner, if that is what I truly want?  Such as a brownie sundae...I'm not talking every day, but as a once in a while thing. Thanks in advance for your help!

A.  The journey of Intuitive Eating is about creating a healthy relationship with food mind and body—where you truly become attuned to your inner self.  ...<< MORE >>

Q. I have noticed that food companies are using more palm and palm kernel oils. Aren’t these saturated fats unhealthy too?  What’s your take on tropical oils?

A. Many food companies have made a quick switch to tropical oils, in order to reduce or eliminate the trans fatty acids in food.  (Trans fatty acids are created when food processors add hydrogen to oils.  These oils are called hydrogenated oils.)

 It’s important to keep in mind that classifying fats as merely "saturated" or "polyunsaturated” does not accurately indicate their impact on the body.  Rather, it's ...<< MORE >>

Here's my bottom line on fish oil/omega-3 supplements: Aim to get the right dose for the best price. Your new supplement contains a nice dose (1400 mg of long chain omega-3s—700 milligrams each of DHA and EPA)I created a cost analysis of popular fish oil supplements, and turned it into this interactive widget...<< MORE >>

Q. Can Intuitive Eating be used if you have both diabetes and bulimia.
Could you please tell me whether you've had patients with these two
problems at the same time and how did they respond to Intuitive Eating?


A. When you have an eating disorder, Intuitive Eating is ultimately a goal, but you'll need guidance from an
experienced team that specializes in eating disorders (physician, therapist and dietitian).  Hunger and
fullness cues are not accurate when you are in the midst of an eating
disorder.  Diabetes can make it even more complicated.  For example,
elevated blood sugars can cloud thinking and make it difficult to ...<< MORE >>

Q.  I'm doing a good job eating gluten-free (I have celiac disease), but I'm confused about lipsticks—do I need to look for gluten-free lipsticks and cosmetics?

A.  As you know celiac disease is an autoimmune disorder, which is treated by eating a gluten-free diet.   The core issue is ingestion—making sure that no gluten enters your body via your mouth (and GI tract).  Eating tiny amounts of gluten are significant (such as accidental gluten ingestion from a shared peanut butter jar or licking stamps).  In short, anything that touches your lips needs to be gluten-free.

So in the realm of cosmetics, the answer ...<< MORE >>

Q. I am 16 years old and trying to follow your Intuitive Eating principles.  (I've been a big time calorie-counter.)  While I am able to eat when I'm hungry and stop when I'm full—I'm eating more calories now and I'm worried that I'm doing something wrong.  Actually,  I'm scared that I might gain weight (I was eating 1500 calories/day).  I also run on the girls cross-country team.

A. While you didn't say that you were dieting, limiting your food to 1500 calories/day is a form of dieting, especially for your activity level. Restricting your eating/dieting can lead to bigger ...<< MORE >>

Q. I am vegan, (which means I don't eat any fish, dairy, eggs, meats or poultry).  I keep hearing how omega-3s are important for health.  What are good sources of omega-3?

A. There are many different types of omega-3 fatty acids with different functions (just like there are many different B-vitamins that have different actions in the body). 

The plant-based omega-3 , ALA,  is rather easy to get in the diet (flax meal, flax oil, walnuts, green leafy vegetables).  The marine-based omega-3 fatty acids, EPA and DHA, are the key omega-3s associated with health benefits ranging from mood, inflammation and heart ...<< MORE >>

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Q. I am a Registered Dietitian working in a Burbank hospital. My daughter
just got diagnosed with Celiac Disease. She is 18. We originally
biopsied her 5 years ago and she tested negative. A recent biopsy was
positive. We are adjusting to the diet change and fortunately she has a
dietitan Mom who is able to navigate thru all of the conflicting
information available. I know you mentioned your son was diagnosed
years ago. Any advice on helping my daughter adjust? She is in college
and lives at home. She doesn't want to eat at restaurants because of
the embarrassment of having to question the waiters. It's only ...<< MORE >>

Q. I have been eating a gluten-free diet ever since I was diagnosed with celiac disease over a year ago.  I really miss eating out, do you know of any restaurants that serve gluten-free meals?

A. The options for gluten-free dining out are starting to improve.  My favorite recommendation is PF Chang's as they have a dedicated gluten-free menu and their food tastes wonderful.  Their web site lists their gluten free menu, which you can also download.

Here are some helpful resources:

•  Gluten-Free Restaurant Awareness Program's is an exciting new program provided by the Gluten Intolerance Group ...<< MORE >>

Q.  Is it true that if your child has ADD/ADHD that it can lead to obesity or weight gain?

A.  It’s a possibility that untreated kids with this attention disorder may be at higher risk for weight gain.  

A compelling study (1) from Brown Medical School found that kids with ADD/ADHD and not taking medication had 1.5 times the likelihood of being overweight.  While this is only an association, (which does not prove cause and effect), it was a large study involving nearly 63,000 kids aged 5 to 17.  The results are consistent with previous studies linking ...<< MORE >>