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nutrition: on giving up control

6 · Feb 27, 2019 · 2 Comments

discussing how giving up control does not make you weak but rather can lead you to a positive relationship with food & your body.

nutrition: on giving up control // cait's plate

One of the questions I get most from you guys is “How can I learn to eat intuitively?”  

For those of you that have been following along, I’ve just started my Intuitive Eating series and will definitely delve further into the idea of how you can start the process of becoming an intuitive eater; however, this past weekend as I was thinking about how I could approach the topic, one of the things that kept coming to the forefront of my mind was the idea of CONTROL. It’s a topic that I think is worth discussing (especially in light of it being National Eating Disorder Awareness Week).

Whether it’s control over the type of food or amount of food we eat, how many calories/carbs/fat, etc. are in our food, the number showing up on the scale or the size of our clothing, I think most everyone, eating disorder or not, can understand this feeling to some extent. And in addition, the feeling that if you’re not working to control those things, then you’re failing.

If you feel this way or have ever felt this way, you’re not alone. I think it’s a really common and normal feeling to have. It’s an incredibly prevalent message out there – “It’s all about willpower” or “Be stronger than your cravings!”

But I’m going to tell you something right now:

Giving control over to your body does NOT make you weak.

If you caught my first post on Intuitive Eating, then you know that one of the cornerstones of intuitive eating is giving yourself unconditional permission to eat with attunement. This means in harmony with your body, relying on your internal hunger & fullness cues to guide you and relinquishing that outside control you’ve been told you need to have.

So for those of you that have asked how you can begin your journey towards intuitive eating, a good first step is getting comfortable with the idea of relinquishing control over to your body.

I think this concept is by far one of the HARDEST parts of recovery from an eating disorder or disordered eating mindset. You’ve spent the course of your eating disorder or disordered eating patterns telling yourself the exact opposite of this. I won’t lie, breaking away from this is not easy, it won’t be a linear path and it will take a lot of effort. And all of that is OKAY. Recovery itself is not linear or easy and with every setback you may feel like you’re failing, but you’re not. You learn from each setback along the way and ultimately that is moving you forward in your recovery.

For those of you that want to start down a path of intuitive eating, spend the next week getting comfortable with the idea of giving control over to your body. Think about how it makes you feel and how you might be able to push past people, thoughts or things that may cause you to want to take back that control. Just THINKING about it rather than actually doing it may sound like inaction. However, preparing yourself mentally and emotionally to give control over to your body is actually a critical first step.

There likely will be parts of this journey that are uncomfortable for you (especially if you’re use to strict control) so it’s important to begin once you’ve given yourself time to digest the concept and have a plan of action in place for how you might be able to push past obstacles you may face along the way. Once you feel ready and begin that journey, it has all the ability to lead you to a more healthy and positive relationship with both food and your body.

6

Related posts:

making peace with food // cait's platemaking peace with food when you feel out of control around it ditching the scale // cait's plateditching the scale weight gain when leaving diet culture // cait's plateweight gain when leaving diet culture nutrition & intuitive eating // cait's platehow & where nutrition fits into intuitive eating

NUTRITION, NUTRITION TOPICS

please note: items in these posts may contain affiliate links which simply means I earn a small amount of money if you click on them (at no additional cost to you).  this money is always re-invested in cait’s plate so I can continue to create free content to you!

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Comments

  1. Lexi says

    Mar. 22nd, 2020 at 2:20 am

    Cait,

    I can’t thank you enough. I have been looking for a place, a person, or motivation in general to help me start my journey to a healthier life. I have been told that I have extremely disorder patterns of eating. I stumbled across this website on Pinterest & the mindset that you have set forth is unlike any other I’ve seen. I’m a junior in college so money is always tight, so I can’t thank you enough for making this website free. I don’t know if you’ll ever see this message, but just know you are helping me more than you know. I feel comfort here. I feel motivated. I feel ready to take back control of my life, because I let food & disordered eating habits take it over for so long. Thank you again. I wish you all the best.

    – Lexi|20|PA

    Reply
    • Cait says

      Mar. 22nd, 2020 at 3:14 pm

      Thank you so much for this note Lexi! I’m so glad you’ve found some helpful information here and that it has motivated you to establish a more positive relationship with food while making you feel comforted! I hope to continue to put out content that can help you move forward in your journey! 🙂

      Reply

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i’m cait, a registered dietitian and mom. i believe in a realistic approach to wellness. on this site you'll find easy recipes, nutrition content, motherhood tips and more! read more →

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what's a diet culture rule you've never quite unde
what's a diet culture rule you've never quite understood? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ for me it was definitely the "don't eat after 6pm" rule 🤔 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ hunger and digestion are not run by the clock. there are so many factors that can go into why we feel hungry from one moment to the next, and that feeling of hunger is always valid and should be honored, regardless of the time of day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ similarly, there are no 'right' or 'wrong' times to eat a meal. breakfast, lunch and dinner are not bound to specific windows of time. each can be eaten whenever you & your body deem it appropriate. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ hope this reaches anyone who might need these reminders today ❤️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #caitsplatenutrition #caitsplate #antidietdietitian #mindsetmatters #allfoodsfit #edwarriors #rdchat #dietitiansofinstagram #healthateverysize #dietculturedropout #nondietdietitian #antidietculture #antidietrevolution #intuitiveeatingjourney

these greek spinach & feta turkey meatballs make f
these greek spinach & feta turkey meatballs make for a super simple weeknight meal.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I'm partial to serving them over some couscous or quinoa, slathering them in tzatziki sauce then adding some fresh cucumbers, red onions, tomatoes & pita bread.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ but you can really serve them up in whatever way you like best! done in 35 minutes and makes enough to eat for several meals 🙌🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ grab the recipe on @caitsplate (link in bio): https://caitsplate.com/greek-spinach-feta-turkey-meatballs/⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #caitsplatefood #caitsplate #dinnerrecipes #dinnerathome #easydinner #easymeals #thefeedfeed #f52community #huffposttaste #recipeideas

just to add a little perspective around the messag
just to add a little perspective around the messaging that’s out there telling us all how to “lose the COVID 15...”⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ let's reframe the fear mongering language around weight gain during this pandemic as a sign of privilege. having enough, at a time where so many have lost so much, should be looked at as nothing but a positive.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ our bodies are meant to shift and change with different seasons of life. using food as one way to cope with hard emotions is completely common and part of a peaceful relationship with food.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ we are in unprecedented times. seeking self-comfort and care in whatever way works for you is OKAY. having gained weight during this pandemic is OKAY and not something you need to be jumping to 'fix' or 'correct.' and most importantly, it's okay to reframe comfort eating to something you can be grateful for, a coping skill you have the privilege and opportunity to enjoy, rather than berating yourself for it.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ sending everyone a great big virtual hug today 🤍⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #caitsplatenutrition #caitsplate #nondietapproach #antidietdietitian #antidietculture #intuitiveeatingjourney #intuitiveeating #nondietdietitian #youareenough #youareworthy

another favorite from the archives!⠀⠀⠀⠀⠀
another favorite from the archives!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ this veggie sushi grain bowl takes all your favorite flavors from a veggie sushi roll and deconstructs it into an easy lunch.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ finished off with an Asian ginger vinaigrette, it will definitely be a meal you make time and time again.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ here’s what you need: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ for the grain bowl:⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 2 cups cooked rice⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1 cup steamed shelled edamame⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 2 cups carrots, peeled & cut into ribbons (you can also shredded or thinly slice them)⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1/2 cup cucumbers, thinly sliced⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1 avocado, sliced⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Optional: black sesame seeds⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ for the dressing (recipe from all recipes):⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 3 cloves garlic, minced⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 2 tablespoons fresh ginger root, peeled & minced⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 3/4 cup olive oil⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1/3 cup soy sauce⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 3 tablespoons honey⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1/3 cup rice vinegar⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1/4 cup water⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ full recipe details on @caitsplate (link in profile): https://caitsplate.com/veggie-sushi-grain-bowl/⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #caitsplatefood #caitsplate #vegetarianrecipe #vegetarianeats #vegetarianlunch #huffposttaste #thefeedfeed #f52community #lunchtoday

a few monday morning reminders for anyone who need
a few monday morning reminders for anyone who needs them! ❤️⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #caitsplatenutrition #caitsplate #antidiet #intuitiveeatingjourney #nondietapproach #antidietdietitian #antidietculture #nondietdietitian

happy sunday friends! still not doing a ton of re
happy sunday friends! still not doing a ton of recipe creation over here, so in the meantime, I'm reminding you of some of my favorite recipes 🤗⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ this spicy black bean & veggie farro bake takes a little prep, but is well worth it because all you need to do is heat it up and you've got a warm meal ready for you all week long!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ grab the link to the printable recipe in my profile: https://caitsplate.com/spicy-black-bean-veggie-farro-bake/⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #caitsplatefood #caitsplate #easydinner #vegetarianrecipe #vegetarianmeals #dinnerinspo #dinnertonight #thefeedfeed #huffposttaste


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