Hello Regatta Bay neighbors,

We survived summer, the heat, the crowds, the bugs, and as "fall" starts we prepare for not only changes in the weather but also changes in eating. Summer is filled with fresh fruits and salads, iced tea and occasionally ice cream. With the cooler weather approaching ( in two weeks as everyone always told me when we moved here six years ago), our focus switches to heartier foods. I thought it would be a good time to talk about satiation, meaning how to recognize the feeling of being full.  

There is a term called "Intuitive eating" that is gaining a lot of attention. It is healthful eating, portion control, smarter food choices, stepping away from the table BEFORE you are full. Basically it is disciplined eating.  

Many of us struggle with our relationship to food. Maybe we were taught as kids to finish everything on our plate as there are starving children in the world that would be grateful for the squash we don't like. On the other end of the spectrum maybe we had no control over some parts of our lives but the food we put in to our bodies was something we could control, and that started an unhealthy behavior of starving or binge eating, purging, overeating...the list is long.  

So what can a person do to break old patterns, change behaviors, and create a new way of eating?  I always recommend journaling. Write down everything you put in to your mouth. Why did you eat that? How do you feel after eating?  The second recommendation is to eat on a salad plate instead of a dinner plate. Visually it looks like a lot of food and ends up being just the right amount.  

Learn to trust your body when it comes to food. There are no restricted foods, no bad foods, only choices. Are you hungry or bored or thirsty?  If you struggle with overeating try a drink of water first. Try a walk around the block. If you are still hungry, grab something small.  Calories don't matter as much as choice. Have fresh fruit available or some almonds for example. Just because it is "time" for lunch that doesn't mean you need to eat. Are you hungry?  If you had a fulfilling breakfast, maybe something light for lunch is better for you. Or maybe an afternoon snack is best.  

As you learn to listen to the cues your body gives you, you will also learn how to discern what you need. Each day may be different. Let's say you had a rather large dinner and you wake up and are not hungry. That is ok. You can have something small for breakfast like tea and a small yogurt. Maybe it is the reverse. It is "time" for dinner but you just aren't hungry. That is ok.  There is plenty of food for tomorrow.  

By taking small steps, listening to your body, learning what your body needs, and NOT dieting, you will reap the benefits of intuitive eating and your body will thank you for it.

To your health,

Jan Johnson

Resident personal trainer