Intuitive Eating
How many principles of Intuitive Eating are there?
10
True or false: we are all born intuitive eaters and we begin to be influenced by diet culture as children
True: The ability to tune into hunger and fullness cues is inherent in nature.
What influences our body image?
Society, Culture, MEDIA (social media, advertisements, tv), Peers, Family, Partners
True or False: 7-10 hours is the general recommendation for optimal sleep
True
Name the fat soluble vitamins
A, D, E, & K
The pursuit of this increases ones risk of weight fluctuations, food preoccupation, body dissatisfaction, weight stigma, binging, restricting, depression, and anxiety.
Intentional weight loss/dieting
True or false: When our body and mind knows that it is getting taken care of, eventually it stops worrying that another restrictive period will come.
True: Once the body is nourished adequately, overtime the mind will stop worrying about the next meal. This means there are less feelings of eating past fullness and less food noise.
Name at least one way to combat negative body image on a bad day
Wearing something comfortable, challenging clothing, standing away from the mirror, creating gratitude list, reframing negative thoughts, focus on function, use neutral language, behavior chain analysis
True or False: you need to supplement in order to receive adequate nutritoin
False: You can get adequate nutrition through food first. Be cautious of supplementation, unless specified from doctor or dietitian. Some supplementation is necessary if there are deficiencies. Taking unnecessary supplements may be detrimental to the dancers healing and health
Name 4 major electrolytes
Name that principle: Eating is more than just "eat when you're hungry and stop when you're full". Don't forget that pleasure, memories, and connections are a huge part of the eating experience!
#5: Discover the Satisfaction Factor
True or False: The main purpose of Intuitive Eating is to eat when you're hungry and stop when you're full
False: there are many reasons why people may not have reliable hunger/fullness cues. The main purpose of Intuitive Eating is to regain body trust and reject restrictive nature that diet culture places on society.
Why might a lean physique not guarantee better dance performance?
A lean physique might not guarantee better dance performance because performance is influenced by strength, technique, and overall health, not just body size. Remember: Extreme thinness is an aesthetic preference, NOT a prerequisite for good technique.
True or False: When you are injured or taking a break from dance/movement you need to change your diet.
False: You do not need to drastically shift your intake between rest days/weeks versus active days. Especially when injured or coming from a busy season you may need the same or more food than when being active.
This is known as the stress hormone
Name that principle: "First, recognize that food restriction, both physically and mentally, can, in and of itself, trigger loss of control, which can feel like emotional eating. Find kind ways to comfort, nurture, distract, and resolve your issues. Anxiety, loneliness, boredom, and anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won’t fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you. But food won’t solve the problem. If anything, eating for an emotional hunger may only make you feel worse in the long run. You’ll ultimately have to deal with the source of the emotion."
#7: Cope with Your Emotions with Kindness
True or False: You can not practice Intuitive Eating if you have a medical condition, food allergy, are an athlete, or are in recovery
False: Intuitive Eating is a framework that can be explored throughout varying stages of life, it is about becoming more in tune with yourself, not ONLY honoring your internal cues but figure out how to adequately understand your cues if they are unreliable.
False: any body can experience negative body image and a lot of the reasons for negative body image have nothing to do with the physical body however our body is a tangible thing to be able to control, analyze. Negative internal thoughts are universal.
True or False: You need to meet all 3 characteristics of RED-s to be diagnosed.
False: in 2007 the ACSM updated guidelines, that the characteristics are on a spectrum and all three do not need to be present for diagnosis
What are the 3 core components that contribute to RED-s
Low energy availability, reproductive suppression, impaired bone health
What are the 10 Intuitive Eating Principles?
1. Reject the diet mentality
2. Honor your hunger
3. Make peace with food.
4. Challenge the food police
5. Discover the satisfaction factor
6. Feel your fullness
7. Cope with your emotions with kindness
8. Respect your body
9. Movement - feel the difference
10. Honor your health - gentle nutrition
True or False: Intuitive Eating mainly benefits psychological health, not physical health
False: there are numerous studies that show implementing Intuitive Eating principles over yo-yo dieting or continued restrictive patterns promotes more sustainable and beneficial health outcomes
What is a goal to reach for on the body image spectrum if body liberation feels unatainable?
Body respect, body neutrality, consistent nourishment regardless of negative feelings towards body image
True or False: Eating disorders have the second highest mortality rate of all mental health conditions.
True: Secondary to substance use disorder eating disorders are the deadliest mental health conditions.
What are eating disorders? Name as many as you can:
Complex bio-psycho-social conditions that often require medical and psychological intervention and ongoing support. Typically involve unsupportive feelings, behaviors and beliefs around, body, weight, food and/or exercise. Mental illness that are destructive to health and quality of life. Can cause significant health problems, emotional distress and can be life threatening
Most Common Eating Disorders:
Anorexia Nervosa, Bulimia Nervosa, Binge Eating Disorder, ARFID, Orthorexia, OSFED, Pica, Rumination Disorder, UFED