Reject The Diet Mentality

Become an Intuitive Eater

It’s time for our next principle of Intuitive Eating—Feel Your Fullness—and I have a confession to make.I failed at feeling my fullness tonight.First,I worked late, not finishing up with my last client until almost 8:00 pm.It had been too long since lunch, and I found myself in quite the ravenous state by the time I was leaving the office.Second,I failed to eat without distraction.Because I am always two steps behind on meeting a deadline, I chose to eat dinner while writing this very article.Both of these decisions—ones that inhibit an intuitive eater from truly respecting her fullness—left me further away from satisfied than I would have preferred and teetering on the edge of stuffed.

I share all this for one reason: To remind you, my friend, that this journey is about progress, not perfection!Tomorrow is a new day.But in the meantime, let’s get an overview of this month’s principle.

Principle Five: Feel Your Fullness

The original intuitive eating pros—Evelyn Tribole and Elyse Resch, define “feeling your fullness” as the ability to stop eating because you have had enough to eat biologically.Much like what happened to me, certain habits, such as becoming ravenous before you eat, staying distracted while eating, or feeling obligated to eat by well-meaning “food pushers”, can cause overeating. Additionally,the majority of chronic dieters don’t stop eating until the last morsel is gone, and this creates an inability to recognize a level of comfortable fullness.These “clean-your-plate” club members come by this honestly— either through a lifetime of meager portions offered in dieting plans or from well-meaning parents who taught that plates must be cleaned before you leave the table.

Therefore, many members of the clean-your-plate club turn on autopilot when they pick up the fork. That is, they eat until completion, or until the food is gone.To break this unhealthy pattern, it is often beneficial to move to the opposite end of the continuum, which means becoming more mindful, or even hyperconscious, of eating—not a place you want to live forever but long enough to break the cycle.

One of the first steps away from “autopilot eating” is conscious eating, which Tribole and Resch have broken into a series of stages.First, pause in the middle of a meal or snack and take a time-out for taste and satiety checks (something I obviously forgot to do!).Ask yourself if the food tastes good, or are you just continuing to eat because it is there? Check your fullness level, much like you Check your hunger level prior to eating.Do you still feel hungry? Or is your hunger going away and satisfaction setting in?

Once you finish eating, ask yourself where your fullness level is.(See the sample scale.)Did you reach comfortable satiety or did you exceed it? The more you become aware of your fullness level at satisfaction, the more you will know when a bite of food is your last—a most important step in respecting your fullness.Don’t get discouraged if this takes time.The important thing is you are on the road to recovery and not still signing-in at the clean-your-plate club for every meal.However, the flip side of this is there is no rule that says you must leave food on your plate.If you are hungry and not yet full, eat it all and enjoy! The key is to become conscious, learn how to respect fullness, and be free from the shackles of dieting.

Ten Core Principles of Intuitive Eating

by Evelyn Tribole, M.S., R. D. and Elyse Resch, M.S., R.D., F.A.D.A.

1. Reject the Diet Mentality

2. Honor Your Hunger

3. Make Peace with Food

4. Challenge the Food Police

5. Feel Your Fullness

6. Discover the Satisfaction Factor

7. Cope with Your Emotions without Using Food

8. Respect Your Body

9. Exercise–Feel the Difference

10. Honor Your Health–Gentle Nutrition

Cindy Mondello is a Licensed Professional Counselor and founder of Restoration Place Ministries, a local nonprofit organization offering significantly-discounted counseling services for women.For more information or to schedule an appointment with one of our therapists, call 336-508-8573 or visit us at http://www.restorationplaceministries.org.

No Sew Blanket and Sew a Double-Sided Fleece Blanket

Okay I stated earlier this week that I would be doing some crafting on my blog because I do enjoy crafting so, this will be crafting a lot to share with my followers on the wordpress not so much blogger but, I will be doing a lot on wordpress.

I have been flooding myself on ways to have something extremely girly to put on my bed but, so far I have not found a good idea of what to put on my bed but, today I found a great video on how to make a blanket without sewing.   My first reaction was “What?” you cannot be serious because there is no way you can make a blanket without sewing so, I found this video and wanted to share with my followers.

After watching this video on how to make a cute blanket for myself I also went to look at other videos for more ideas of how to make blankets without sewing involve because that can save me a lot of time and thread.   I do in fact like sewing but, there are times that I rather take a break if you know what I mean.

Now this one I really like because my sewing machine has not seen me since I was like 11 years old because I basically focus my attention on hand sewing rather than doing it on a machine which is not bad but, I figured it was time for a happy reunion with the older singer so, I looked at this video and I know that this old singer that was born in 1998 will be happy to see me again using it.  I have tons of ideas based off of both videos and there is one more that I am willing to share with my followers.

I never stopped to think of having a crocheted edge blanket because I didn’t think I can combine the two fields together.   I know when I do manage to make my blankets to lay across my bed there will be some girly girlness in the mixture for, I am planning to use every design quality that I have in me through years of sewing so, I am looking forward to making blankets and sharing it with my followers.

Knitting one of many hobbies in Human Civilization

knitting

Knitting is something that has been pass down from generation to generation.  Furthermore Knitting gives a person more ideas to what else they can do with their hands other than being destructive.  Use your hands for creating beautiful things which they were probably meant for, many people have told me that knitting is very therapeutic which leads to a world of creativity.

Knitting as well as  crochet uses stitches, which are yarn loops that bind together, making rows to complete a project. The benefits of knitting stitches is the craft creates a softer, finer and smoother textured garment, unlike crochet. Knitting involves two simple stitches, a knit and a purl, that make for an elegant garment when finished. Crochet’s main stitches are a single crochet and a double crochet, which generate a wider range of smaller or taller stitches with holes between them. The crochet stitches give the appearance of an airy and chunkier garment when completed.

Needles are the metal objects used to manipulate a continuous strand of yarn.  knitting involves using two long, pointy needles that are the same size to make rows of stitches. The advantage of knitting is it creates projects using multiple needles for different garments. Some projects such as socks or hats require the use of circular needles or sets of four to five double-pointed needles. These needles give garments a more professional look than a crocheted item. Another benefit of using knitting needles is they are sized by numbers ranging from zero to 15.

Knitting’s techniques are another advantage over crochet because they provide a more detailed garment. For example, starting the first row of a knitting project, the yarn is cast on the needle one stitch at a time. Each stitch is worked from one needle to the other until the row is finished, regardless of how many different colors of yarn are used. Therefore, knitting provides an easier way to stitch or incorporate color patterns together.   Not only can knitting be performed by hand manipulating each stitch individually, it can also be achieved by knitting machines. Machine knitting saves a considerable amount of time, according to Fiber Images. Most knitting machines are embedded with 200 latch-hook needles that stitch up to 200 rows of knitting in a single movement. The knitting machines are a benefit to people who have no desire to knit or cannot knit. Crocheting, however, can only be completed by hand.

knitting_lady
So this new category I added will label anything when it comes to both Knitting and Crocheting because I plan to do some craft work on this blog.  If I find more crafting ideas to share with my audience then I will share it.  Right now its going to be quilting, Knitting, and Crocheting which will lead to more ideas and other crafting trades in the near future.
Any other crafting suggestions do feel free to leave a comment.