Summary of Evelyn Tribole & Elyse Resch's Intuitive Eating, 4th Edition

Everest Media

Description

Please note: This is a companion version & not the original book.
Sample Book Insights:
#1 When we cultivated the premise of Intuitive Eating, we reviewed hundreds of studies that, in addition to our clinical experience, ultimately formed the basis for the ten Intuitive Eating principles. Today, the research on Intuitive Eating itself is robust.
#2 The media began to pay attention to Intuitive Eating in 1995, when we published the book. In 2005, a study showed that women who scored high on an Intuitive Eating scale had lower fat levels in the blood and a reduction in the overall risk for heart disease.
#3 In 2006, Dr. Tracy Tylka of Ohio State University published a study that validated three key aspects of Intuitive Eating: unconditional permission to eat when hungry, eating for physical rather than emotional reasons, and reliance on internal hunger and satiety cues to determine when and how much to eat.
#4 Interoceptive awareness is the ability to perceive physical sensations that arise from within your body. It is a direct experience, not the past or future, that happens right now. It includes basic states like feeling a distended bladder, hunger and satiety cues, and the felt sense of every emotional feeling.

Sujets

• Santé et bien-être
• Diététique
• diététique
• Nutrition

Informations

• Publié par: Everest Media LLC
• Date de parution: 19 mars 2022
• Nombre de lectures: 0
• EAN13: 9781669354185
• Langue: English
• Poids de l'ouvrage: 1 Mo

Extrait

Insights on Evelyn Tribole & Elyse Resch's Intuitive Eating
Contents Insights from Chapter 1 Insights from Chapter 2 Insights from Chapter 3 Insights from Chapter 4 Insights from Chapter 5 Insights from Chapter 6 Insights from Chapter 7 Insights from Chapter 8 Insights from Chapter 9 Insights from Chapter 10 Insights from Chapter 11 Insights from Chapter 12 Insights from Chapter 13 Insights from Chapter 14 Insights from Chapter 15 Insights from Chapter 16 Insights from Chapter 17
Insights from Chapter 1

#1

When we cultivated the premise of Intuitive Eating, we reviewed hundreds of studies that, in addition to our clinical experience, ultimately formed the basis for the ten Intuitive Eating principles. Today, the research on Intuitive Eating itself is robust.

#2

The media began to pay attention to Intuitive Eating in 1995, when we published the book. In 2005, a study showed that women who scored high on an Intuitive Eating scale had lower fat levels in the blood and a reduction in the overall risk for heart disease.

#3

In 2006, Dr. Tracy Tylka of Ohio State University published a study that validated three key aspects of Intuitive Eating: unconditional permission to eat when hungry, eating for physical rather than emotional reasons, and reliance on internal hunger and satiety cues to determine when and how much to eat.

#4

Interoceptive awareness is the ability to perceive physical sensations that arise from within your body. It is a direct experience, not the past or future, that happens right now. It includes basic states like feeling a distended bladder, hunger and satiety cues, and the felt sense of every emotional feeling.

#5

Body awareness itself is only one part of the process of becoming an Intuitive Eater. The way an individual values and responds to these body sensations is known as interoceptive responsiveness.

#6

A recent meta-analysis review of twenty-four studies published between 2006 and 2015 found that Intuitive Eating was associated with the following benefits: greater body appreciation and satisfaction, positive emotional functioning, greater life satisfaction, and unconditional self-regard and optimism.

#7

The Intuitive Eating Scale was developed by Tylka for over five hundred middle school students. Adolescents who scored high on the scale had lower internalization of culturally thin ideals, lower body dissatisfaction, and fewer mood problems.

#8

Some critics worry that allowing people to eat whatever they want would result in an unhealthy diet, but the truth is that Intuitive Eaters eat a more diverse diet and have a lower body mass index.

#9

Positive health psychology represents the more positive aspects of one’s character, such as feeling upbeat, happy, and appreciative, and has been shown to predict future levels of health and well-being.

#10

The study found that patients with anorexia who improved in their recovery had stronger interoceptive sensitivity and improved in both interoceptive sensitivity and Intuitive Eating assessment scores.

#11

There have been many studies that have shown the benefits of the Intuitive Eating Workbook, such as decreases in body dissatisfaction, dietary restraint, frequency of binge eating, and weight bias.

#12

The impact of parental feeding practices on Intuitive Eating is unclear, but they may contribute to the development of emotional eating. High levels of critical and restrictive eating messages from caregivers are associated with low Intuitive Eating scores and higher body mass index scores.

#13

Self-silencing is the suppression of one’s thoughts, feelings, or needs, and it is a gender phenomenon that impacts women’s mental health. When women have clarity about their thoughts and feelings, but silence their voices, hunger signals may become confused, which may decrease trust of internal signals of hunger and satiation.

#14

The ability to eat intuitively is inborn, but the likelihood of remaining an Intuitive Eater is influenced by the environment. Intuitive Eating can be thwarted by an environment that lacks acceptance and/or imposes rigid rules for eating that ignore a person’s inner experience.

#15

Body acceptance, and the positive attitude that goes along with it, is key to implementing Intuitive Eating. When women emphasize the functionality of their bodies over appearance, they are more inclined to eat according to their body’s biological cues.

#16

Living in a society where social media is the norm means that it is easier than ever for people to compare and critique the bodies of others. This is a form of objectification, in which a person’s self-worth is tied up in their appearance.

#17

The process of westernization can lead to the loss of the native country’s natural Intuitive Eating style, as individuals are bombarded with media images of thinness.

#18

Until recently, research on eating disorders has been pathology- and symptom-based, without considering positive eating behaviors. But in 2006, Tylka and Wilcox evaluated the constructs of Intuitive Eating and concluded that they were distinct and contributed uniquely to psychological well-being.

#19

A study used an eight-week Intuitive Eating program for treating binge-eating disorder, and found that the women no longer met the diagnostic criteria for binge-eating disorder.

#20

A body of research indicates that Intuitive Eaters have better self-esteem and psychological hardiness, and they are less likely to develop eating disorders. It’s time to embrace our autonomy and bring joy back into eating.
Insights from Chapter 2

#1

The harder you try to diet, the harder you fall. Your body and mind adapt to surviving the self-imposed famine. As far as your cells are concerned, you are trying to kill them. Your brain sends out chemicals that send you to seek large amounts of food for survival.

#2

The more extreme the diet, the more it pushes your body into the calorie-restriction survival mode. This is known as your metabolic rate slowing down.

#3

The Last Supper is when someone begins to diet, and they continue to diet until they reach their ideal weight. While Sandra was beginning to understand the harmful effects of dieting, her desire to be thin had not changed.

#4

In our society, the pursuit of thinness has become the battle cry of diet culture, under the guise of health and wellness. Eating a single morsel of any high-carbohydrate or so-called unhealthy food is punishable by a life sentence of guilt by association.

#5

The pursuit of shrinking your body has been primarily in the purview of the beauty and fitness industries since 2002, when President Bush proclaimed the war on fat. However, this pursuit is now legitimized by the medicalization of obesity as a disease.

#6

The media pressure to diet is a major influence on the eating disorder trend. The researchers noted a parallel trend in the occurrence of eating disorders and commercialization of diet products.

#7

Dieting, and weight stigma, is at the root of many problems. While many may diet as an attempt to lose weight or for health reasons, the paradox is that it may cause more harm.

#8

When you interpret post-diet eating as such, it slowly erodes trust in yourself with food, and you end up dieting again and again. The solution is not to have any food control, but to allow yourself to eat when you’re hungry.

#9

Diet culture is a system of beliefs that promotes thinness and equates it with health and moral virtue. It promotes weight loss as a means of attaining higher status, which means you feel compelled to spend a massive amount of time, energy, and money trying to shrink your body.

#10

The problem with diet culture is that it has hijacked the word health to mean weight loss, which ultimately restricts what you eat. The key is to shift the focus to the practices that support health, which are possible for each individual.

#11

The process of dieting is like taking an asthma medication that improves your breathing for a few weeks, but in the long run causes rebound asthma attacks and ultimately damages your lungs. The relationship between dieting and gaining back more weight is so strong that it has been rated level A evidence by the Australian National Health and Medical Research Council.
Insights from Chapter 3