Developing a Healthy Relationship with Food

0:00 [Music]0:07 hello and welcome to the second session0:09 in our nutrition education series for0:11 people living with diabetes this session0:14 is intended to support people with0:15 diabetes to assess and understand their0:18 relationship with food and how to heal0:20 that relationship if necessary0:22 registered dietitian and Ellen sder0:24 Institute faculty member Sandy Maxwell0:27 will outline what a positive0:29 relationship with is how eating0:31 competence can play a role and how to0:33 achieve non-weight related food and0:35 health goals take it away0:37 Sandy hello and thanks for joining our0:40 discussionOverview0:42 today I'll be going over what it means0:45 to have a positive relationship with0:47 food how to be competent with your0:50 eating and how your relationship with0:52 food supports0:54 Wellness if some of these Concepts and0:56 terms are unfamiliar to you not to worry0:59 I will be EXP exping them my hope is1:02 that you will gain some new information1:03 about eating that will benefit you while1:05 living with1:08 diabetes let's start by looking at what1:10 it means by having a positive1:12 relationship withPositive Relationship with Food1:15 food for one thing you feel good about1:18 eating you enjoy food and feel1:21 comfortable eating with1:22 others you look forward to eating rather1:25 than being filled with1:27 worry you take an interest in food1:30 even unfamiliar Foods at the same time1:33 you give yourself permission to eat1:35 familiar foods that you1:38 enjoy you eat to satisfy your hunger you1:42 go along with your natural desire to eat1:44 enough of food that you enjoy rather1:46 than fighting against1:49 it you feed yourself regularly and1:52 reliably because you enjoy food and feel1:55 comfortable with eating it is rewarding1:57 to make feeding yourself priorityCurrent Relationship with Food2:02 so would you say that you currently have2:04 a positive relationship with food or do2:07 you often worry about your eating and or2:09 your weight do you feel happy when you2:12 eat so-called good foods and guilty when2:15 you eat so-called bad2:17 foods do you try to eat less than you're2:20 hungry for or do you worry that if you2:22 eat certain foods you might not2:25 stop almost everyone can answer yes to2:28 at least one of these questions2:30 in today's world feeling conflicted and2:32 anxious about eating is so common that2:34 it may seem the way it's supposed to be2:37 but it isn't and doesn't have to be that2:39 way for you even while living withEating Competence2:44 diabetes today I'm going to introduce2:46 you to the concept of eating competence2:49 as the way to have a positive2:50 relationship with2:52 food this approach is proven to work2:55 including for people living with2:57 diabetes eating competent as to find by3:01 the sder eating competence model is3:03 being positive comfortable and flexible3:06 with eating as well as matter of fact3:09 and reliable about getting enough to eat3:11 of personally enjoyable nourishing3:13 food people who are eating competent3:16 have better diets better metabolic3:19 profiles including blood sugars more3:22 positive quality of life indicators and3:25 are more3:26 active I'm going to walk through the3:28 basic steps to WS eating3:30 competence many people are able to3:32 follow the steps on their own however3:35 others need more support if that's you3:38 not to worry I'll talk a bit more about3:40 that3:42 later the first step toward eatingFeed Yourself3:45 competence is to feed yourself3:48 Faithfully reassure yourself you will be3:50 fed and that you will get to eat food3:52 you genuinely3:54 enjoy develop a meal and snack routine3:57 that works for you take time to sit down4:00 to4:01 eat eating is more enjoyable when you4:03 allow time to eat and pay attention to4:06 your4:07 eating having a consistent pattern of4:10 meals and snacks supports you in taking4:12 care of yourself with4:14 food knowing when you'll be fed can4:17 increase your peace and4:18 comfort it can also let you forget about4:21 between meal and snack times4:24 eating this structure is especially4:27 important while living with diabetes as4:29 it helps to reduce the highs and lows of4:31 blood sugars throughout theGive Yourself Permission4:35 day give yourself permission to eat a4:37 variety of foods including Foods you4:40 truly4:41 enjoy don't let your eating competence4:44 be spoiled by lists of good foods and4:46 bad foods all foods nourish your body4:49 and have nutritional value protein4:52 energy vitamins minerals and other4:56 nutrients even foods with added sugar4:59 can be included in your meals and5:01 snacks in fact doing this often enough5:04 can help you relax about the impact they5:06 may have on your bloodConnect with Your Eating5:09 sugar another step in developing eating5:12 competence is to connect with your5:14 eating connecting with your eating will5:17 transform it it's about getting in touch5:20 with your inner self which knows how to5:23 eat this involves taking time to5:27 pause breathe5:30 and say to5:31 yourself it's all right to eat I just5:33 have to pay5:35 attention as you connect with your5:36 eating ask yourself what am I5:40 experiencing while I5:42 eat at first you may get selft talk that5:45 interferes with5:47 connecting you may worry about what or5:49 how much to eat or whether giving5:51 yourself permission will affect your5:53 weight that selft talk gets in the way5:56 of your knowing what goes on inside you5:59 your hunger appetite and feelings of6:02 reward and satisfaction from6:04 eating as time goes on you'll be less6:07 bothered by that selft talk and more and6:10 more be tuned into your inner self while6:12 you6:13 eat the payoff is that you may feel more6:16 comfortable about providing yourself6:17 with food you may feel better about your6:20 eating calmer or more tuned6:24 in you'll also want to trust your body6:26 to know how much to eat and to eat what6:28 is good for you6:30 say to yourself it's all right to eat I6:33 just need to pay6:35 attention trying to ignore and outwit6:37 your body lets you feel Only the6:39 strongest feelings being famished or6:41 being6:42 stuffed at first you may not feel hungry6:45 when you start on the road to eating6:47 competence or you may not feel full when6:50 you stop if you stay the course your6:53 hunger rhythms will adjust to your6:54 eating6:55 pattern then you will re recover more6:59 feelings maybe a twinge of hunger maybe7:02 a bit of7:04 fullness your feelings of hunger and7:06 fullness will get stronger then you will7:09 ReDiscover your stoppingWeight7:13 Place one quick note about weight if you7:17 deprive yourself in an effort to keep7:19 your weight down you will gain it back7:22 if you overeat to force your weight up7:25 you will lose it back when you first7:27 connect and give permission with eating7:30 your weight may be a bit variable7:32 especially if up to this time you've7:34 been undereating or7:36 overeating but please know your weight7:38 will7:39 stabilize when you are competent with7:42 your eating your weight will be right7:43 for7:44 you being competent with your eating7:47 helps you gain confidence and comfort7:49 with your eating and with your7:53 hunger as you develop eating competence7:55 you'll want to be prepared to resist7:58 interference and protect yourself so youEating8:01 can hang on to your competence with8:03 eating negative messages about eating8:06 food and weight are all around you learn8:09 to identify and ignore these messages8:13 they can undermind you being a competent8:15 eater this includes messages that you8:18 impose on8:20 yourself for example saying to yourself8:23 I should need that or indulging in8:25 weight talk can be8:27 traumatic the trauma is all the negative8:30 feelings that go along with food8:32 restriction being constantly hungry8:35 being preoccupied with what to eat or8:37 not to eat being demoralized when your8:40 weight stays the8:41 same being a competent eater and feeding8:44 yourself Faithfully lets you eat8:46 enjoyably and well you feed yourself8:50 Faithfully by establishing a structure8:52 of meals and snacks each day and you8:54 tune in and pay attention to your8:57 eating a bonus of of course is that9:00 competent eaters do better medically9:02 nutritionally emotionally and9:06 socially being competent with eating9:08 also means that you can eat all kinds of9:11 foods but the good food bad food monkey9:14 on your back can send you out of control9:16 when you want to eat certain9:18 foods give yourself permission to9:20 connect with these Foods you will find9:23 yourself becoming calm around them9:25 rather than being a big9:27 Temptation at first may eat a lot but9:30 soon the newness will wear off and you9:32 will eat less sometimes more another the9:36 same as you do with other9:37 Foods giving yourself permission to eat9:40 these foods will allow them to become9:44 neutral and once you are comfortable9:46 with how to eat what to eat will fall9:49 into place you may enjoy planning9:52 shopping and cooking and use it for fun9:55 and9:56 relaxation on the other hand you may9:58 want to do as little as possible to get10:00 the job10:01 done however you feel about it isBeing Competent10:07 okay being confident and eating10:10 competent means being deliberate about10:12 feeding yourself it means that you seek10:14 food rather than avoid it don't wait10:17 till you're hungry to think about it or10:19 you'll just grab something you might not10:22 enjoy be10:24 intentional and pay attention to10:26 Cravings you don't have to give in to10:28 every eating impulse10:29 but do pay attention to Cravings that10:32 keep coming10:33 back eating competently encourages10:36 eating a nutritionally adequate diet10:38 made up of a variety of foods as you10:41 tune into your eating you will notice10:43 that you'll get tired of eating the same10:45 food all the time and you'll start10:47 looking for10:48 variety you'll find yourself taking an10:50 interest in food being more comfortable10:52 with unfamiliar food and gradually10:55 getting so you enjoy a few new10:58 foods10:59 you'll also want to make planning your11:01 friend not your enemy use planning to11:04 make it easier to feed yourself you11:06 abuse planning when you make your meals11:08 complicated and pile on so much work you11:11 can't sustain the effort or when you say11:14 I shouldn't eat that or it isn't good11:15 forLiving with Diabetes11:18 me as a person living with diabetes the11:21 tenants of being a competent eater apply11:23 to you you can't eat Foods you enjoy you11:27 just need to pay particular attention to11:29 maintaining11:30 structure as you know it's all about11:33 balance living with diabetes means that11:36 your body has access to only so much11:38 insulin at a time this is true whether11:42 you were managing with diet alone taking11:44 medication to help your body's insulin11:46 work better or injecting11:49 insulin structure helps you balance your11:52 food intake with your available insulin11:54 and your activity to keep your blood11:56 sugar within a stable range that helps11:58 you feel good12:00 skimping at one meal and overdoing it at12:03 another gives you lows then highs in12:05 blood12:07 sugar you can have good tasting filling12:10 and sustaining meals and snacks your12:13 Diabetes Care team can help you12:15 understand how different nutrients12:16 behave in your body which can help you12:18 in making food12:20 choices for example you can slow down12:23 the release of sugar in your body from12:24 sweets by having them with other Foods12:26 at a meal rather than on their own12:32 so while this has been a brief overview12:34 of what it means to have a positive12:36 relationship with food as it relates to12:38 eating competence and diabetes I12:40 appreciate that after watching this12:42 video you might feel more conflicted12:44 about your eating and you may wonder12:46 what to doWhat to do next12:49 next perhaps a good place to start is to12:52 think differently about food health and12:57 weight optimism12:59 self trust and a sense of adventure are13:02 healthier for you in guiding your eating13:04 than negativity self-denial and13:07 avoidance in our weight obsessed culture13:10 EA incompetence can be13:12 challenging but be reassured that trust13:15 is better than13:16 control and remember that eating13:18 competence supports13:20 Wellness competent eaters do better13:23 medically and nutritionally have more13:25 stable body weights and feel good about13:27 their bodies13:30 with eating as in life competent eaters13:33 are tuned in and responsive to13:35 information coming from within and use13:38 that information to guide them in taking13:40 care ofSummary13:44 themselves The Joy of Eating and Trust13:46 in your body guide you um requires13:50 nurturing be kind to yourself and13:53 remember your self-care with eating can13:55 help you through the ups and downs of13:58 life13:59 in summary a positive relationship with14:02 food and being competent with your14:04 eating is possible and14:07 rewarding it may be easy for you or you14:11 may require some14:12 work as a start you'll want to feed14:16 yourself Faithfully by developing a meal14:18 and snack routine that works for you and14:20 that includes foods that you truly14:24 enjoy you'll want to take time to14:26 connect with your eating by slowing down14:29 down paying attention and telling14:31 yourself it's all right to14:35 eat you'll also want to be prepared for14:37 interference from negative messages14:39 around you including NE negative14:42 messages you impose on14:46 yourself you also may want to reach out14:48 for help from trained eating competence14:51 professionals as it isn't always easy14:53 changing long-standing attitudes and14:56 behaviors it's also important to discuss14:59 any concerns or potential changes to15:01 your eating with your Diabetes Care15:05 team I'll conclude with a quote from15:08 Ellen15:09 sder when the joy goes out of eating15:12 nutrition15:15 suffers thank you for watching and15:17 please feel free to reach out to the15:19 Ellen sat Institute with your questions15:21 at support at Ellen sat institute.org15:24 and visit the website to learn more15:26 about eating competence and joyful15:28 eating15:40