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Hi, I'm Aubrey Golbek
Grace fueled dietitian & nutrition therapist. I'm passionate about helping you bring joy, satisfaction & confidence into your relationship with food & your body.
sharing new thoughts on food, faith & movement to encourage & equip you!
I have never done one of these posts, but after asking you guys if you found “what I ate in a day and why” posts helpful, and reading the overwhelming “Yes” responses, I decided to do one: pregnancy edition.
Of course before I go on, here’s my shpeel about these types of posts:
One: what I eat (the foods and amounts) change from day to day based on my hunger, fullness, activity levels, cravings and environment. This day is ONE day only, and as I fully embrace intuitive eating, I have no set meal plan or regimen that I follow every single day.
There’s nothing quite like a new journal to lift my spirits. On those blank lines, waiting to be filled, I see hope. I see new possibilities. I see adventures to be had, prayers to be written and answered, wisdom to be hashed out, and ideas to be birthed. And all of it fills me with excitement for the present and anticipation for the future.
we’re FINALLY continuing with the Intuitive Eating (IE) and Scripture Series picking up with the fifth principle of Intuitive Eating: Respect Your Fullness. Let’s jump right in.
The authors of Intuitive Eating write this about the fifth principle:
“ Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show you’re comfortably full. Pause in the middle of a meal or food and ask yourself how the food tastes and what is your current fullness level.
Sounds simple enough eh? Yet there are a lot of things that have to happen before this becomes easy or even possible to execute.
This is the fourth principle in the IE + Scripture Series and if you read Monday’s post, you’ll know this is one of my favorite Intuitive Eating principles. The gospel has SO much to say on the topic.
So without further ado, the fourth principle of Intuitive Eating is “Challenge the Food Police”
The authors of the book write this about the third principle:
Scream a loud “NO” to thoughts in your head that declare you’re “good” for eating minimal calories or “bad” because you ate a piece of chocolate cake. The Food Police monitor unreasonable rules that dieting has created. The police station is housed deep in your psyche, and its loud speaker shouts negative barbs, hopeless phrases and guilt-provoking indictments. Chasing the Food Police away is a critical step in returning to Intuitive Eating.
Ever been around a toddler? Or better yet, tried telling them what they should or shouldn’t do?
We have a running joke in our house. It goes like this, If I tell my 2 year old to go to the bathroom he 100% of the time stubbornly tells me, “I don’t want to go to the bathroom.” Even if he clearly needs to pee. But then my husband or my father-in-law chime in, telling him “Judah can’t go Mom, but I’ll go.” Instantly my son rises up and runs with vengeance to the bathroom screaming, “No, I’ll go potty.”
We attribute this little happening to reverse psychology, but the same principle is also called a paradoxical injunction in psychology and restriction mindset in intuitive eating.
Our bodies need food regularly in order to function at their best. Unfortunately, we as a culture have glorified restriction, fasting, and downplaying hunger, but how has it served us? We’re more distracted, fatigued, anxious, unhealthy and worried about food then ever before.
Principle number 2 of Intuitive Eating is to Honor Your Hunger, a concept that goes directly again the cultural trend towards food-restriction.
This is the first post in a series of posts titled IE (intuitive eating) + scripture.
I asked what you guys needed/wanted on instagram and you voted first, for a series on the bible and eating, and a close second, for a series on the 10 intuitive eating principles—So I’m giving you both!
This series will look at each of the 10 principles of intuitive eating from a biblical view point. Where they don’t align perfectly, scripture will always take precedence!
Here’s principle number one: reject the diet mentality.
Body image, it’s a monster of a topic—A concept that’s processed in no less than 9 areas of our brains. Because of this, many dietitians and therapists are hesitant to broach it. But if we aren’t talking about it, who is? We can’t ignore the elephant in the room, we have to address it. In that vain and since Christ’s grace is the reason I do this work, here are 4 thoughts on body image, Jesus and everything in between:
Most of my clients have been chronically dieting or engaged in disordered eating of some sort by the time we begin work together. In these instances, it’s pretty tough to transition cold-turkey into Intuitive Eating. So the journey to becoming an intuitive eater often involves some “in-betweener” steps, kind of like going from riding a tricycle to a bike, we first need some training wheels. In this case, the training wheels are the “in-betweener” steps needed to transition from dieting to intuitive eating. They are not the end-all-be-all, but they provide more freedom and a greater opportunity to listen to your body on your way to becoming an intuitive eater.
Meal planning and intuitive eating are not mutually exclusive. And I'll tell you why. But first, what do I mean when I use the term meal planning?
What I DON'T mean is planning out the exact meals and snacks you will eat in order to meet some arbitrary number of calories, portions or macronutrients for the day--that's a diet, and it just leaves you burnt out, dejected and worse off than you were.
No, what I'm talking still allows you to listen to your body.
There's been so much written about digestion lately, I've hesitated to add my voice to the noise, lest I provoke the often angry opinions of the masses, but recently something shifted my perspective on this.
I was speaking with a group of women about digestion and elimination diets, sharing the same simple truths I do with my clients, and several of the women messaged me later to tell me how freeing those nuggets of information were. Honestly, their words caught me off guard. Of all the things we'd discussed that evening, I was surprised it was the two cents about digestion that really helped these women.
So it's been a while (1 whole month to be exact) since I've written a blog post. I haven't forgotten about it, I promise. We've just been a little busy this summer between potty training, birthday parties and 3 trips back and forth to Indiana planning my sister's wedding.
On top of that, God's been teaching me through his word, but mainly through people, about the value of cutting away some good, but maybe unnecessary things in order to make room for the new thing he's doing in THIS season.
Confession time, I find it incredibly hard to do nothing, to be bored. Even more, I find it difficult to just do one thing at a time.
I know I'm not the only one. Unless you've been hiding under a rock recently, you've probably noticed the surge of discussion around being present, mindful, and still. Why do we struggle with this so much?
"Virtually everything in the human experience is accomplished little by little" - Christine Caine, Unexpected
I've been digging audiobooks lately, they're just so convenient! Besides, they're pretty much my only hope for finishing an entire book as a mom. This quote from Christine Caine's latest book, Unexpected, hit me like a ton of bricks the other day as I was driving down I44. It's been stuck in my brain since –an accomplishment on it's own considering my mom-brain is barely able to remember what day it is.
I am a fan of demystifying and uncomplicating common health concerns in order to make you a more empowered health advocate. And high blood pressure is definitely a common health concern, with nearly 3 million cases reported each year in the US.
Recently I had the opportunity to attend a body image workshop for clinicians in Chicago with Marci Evans and Fiona Sutherland (two complete all-stars in the world of dietetics and body image healing - yes I am fan girling). I learned so much from them over the two days, I'm still unpacking it all (and likely will be for next month or two!) BUT there was one takeaway message that hit me hard early on and has stuck with me since. This is it: Body image is extremely complex and very closely tied to our sense of connection.