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Nourish yourself slim. Nourish yourself slim. No more punishing/restricting/deprivation diets Healthy Eating versus nourishment Eliminating toxic beliefs about food. Nourish your self slim. Eat food that will nourish not just your body but you as a whole person
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Nourish yourself slim • No more punishing/restricting/deprivation diets • Healthy Eating versus nourishment • Eliminating toxic beliefs about food
Nourish your self slim • Eat food that will nourish not just your body but you as a whole person • Food must not only provide you with nutrition but must also provide you pleasure • The whole eating experience must provide you pleasure
Nourish yourself slim • “What you eat is only half of the story of good nutrition , the other half is who you are as an eater” M David • Who you are as an eater determines how you digest, assimilate, absorb and calorie burn a meal • Who you are as an eater also determines how much pleasure you can draw from food, this ultimately determines how much you eat
Good nutrition- Healthy Foods • Lots of contradictory information about nutrition • There is no such thing as food that is 100% healthy or not healthy • Every food has its health risks and health benefits • A diet that works for me might not work for you • A food that is healthy for some people isn’t healthy to others i.e Food allergies to nuts • When it come to choosing what’s best to eat you must listen to your body
Basic information about nutrition • Trial and error- keeps what works for you and let go of what doesn't • Vegetables -6 to 8 serves per day- Alkalise your blood • Source of protein with every meal- For cell repair • Complex carbohydrates- potatoes, sweet potatoes, rice, cereals, grains, legumes- for energy • Fats- Omegas, olive oil, egg yolks, fish, avocado, nuts, • Variety • Fluids
Your body’s innate wisdom when it comes to food • Animals innately know what to eat • We are essentially another animal and we too already know what to eat • But we have gotten into the habit of listening to experts and others and allowing others to dictate what's best for us • Your mind and body knows what to eat, when to eat and when to stop eating- But you must be able to listen to your bodies’ subtle messages to you and trust it
Your body’s innate wisdom • Listen to your body • Pay attention to what food makes you feel nourished, satisfied, gives you pleasure • In order to do this we must slow down when we eat and be present in the moment (Mindful eating)
Who you are as an eater is half of the story of good nutrition • Your emotional state when you eat • Your beliefs about food/ relationship with food • Your beliefs about self
Your ability to derive pleasure from food and feel nourished depends on your beliefs about food
Toxic beliefs about food • Many of us have toxic beliefs about food • These beliefs have been engrained in us by outdated science • Examples: • Fat is bad for you • There are good fats and bad fats, • There are good carbs and bad carbs, • More fats in food = more fats on the body, • More calories in food = more fat on the body • Chocolate is evil • Food that taste good is bad for me • If I eat food that’s “bad” for me, I am a bad hopeless person
Those toxic beliefs MUST be eliminated • These must be eliminated if you are to nourish yourself slim • There represent a massive obstacle • 1st step is to identify what your toxic beliefs about food are, the ones in the previous slides are just examples • 2nd steps look at how maintaining these beliefs is serving your (Maybe you think that you will be able to get your eating under control and lose weight if you keep holding on to these beliefs, maybe those beliefs are keeping you safe) • 3rd step is to look how maintaining these beliefs aren’t serving you
Maintaining toxic beliefs about food • When you feel anxious, bad and uncomfortable and stress about calories ect… You put your body and mind under stress • When you are stress while you eat, your stress physiological response is activated • Your body’s digestion and metabolism are compromised • Your body cannot absorb nutrients. • Your body feel starved and signals your brain to produce hormones that will promote weight gain or weight retention • Under the physiological stress response your body also becomes numb to pleasure, you cannot feel pleasure from your food and you need to keep eating more but never feel satisfied or satiated • You gain weight
Stress • Stress can come from having toxic beliefs about food • Stress can come from having toxic beliefs about yourself For instance: If I eat bad food, I am bad, I am such a pig, this is so embarrassing, I feel so guilty –All those emotions are producing stress on your body that activate your physiological stress response • Stress can come from external factors such as pressures at work, financial pressure, relationship pressures etc.
Eliminating toxic beliefs about food and self • What are your toxic beliefs about food and self in regards to food • To what would you like to change these beliefs to? Here are some example of empowering beliefs about food Food nourishes me, delicious and exciting food nourishes not just my body but my heart and soul, nourishing myself is an act of self-love, Food is soothing and healing, Food is about celebration, food brings happiness to the table…
Visualisation • Visualize yourself eating nourishing healthy food and feeling absolutely safe, nourished, healed, soothed by your food. • Notice the colours, the textures of the food, the aromas, the temperature, the taste and imagine all the nutrients in the food going into each cell of your body and healing all your cells
Mindful eating strategies • Its about being fully present during eating • If you are watching tv while eating you are not present in the moment • Being present at the table- the laughs and discussion that are happening at the dinning table • Enjoying yourself • Relax
Emotional eating /cravings versus hunger and needing to eat • Sometimes they feel the same • Not all cravings and emotional eating are emotional and psychological based • Sometimes it can indicate a nutritional deficiency • Sometimes it just means that you need to eat more of something • Trust your body to tell you • Usually your craving is what your body is actually needing.
