Building a Bridge from ED to Intuitive Eating, Part 5... Consistent Self-Care

“Planning is bringing the future into the present so that you can do something about it now.” – Alan Lakein

In keeping aligned with the, “Food For Thought Pyramid” we are going to use nutritional counsel sparingly. I am going to provide you with some general guidelines. I will show you how to tailor a personal ‘plan’ that will help meet your individual needs. This 'plan' will bridge the gap between where you are now to where you hope to be... living as a natural, intuitive eater. We will discuss some basic nutrition. Before you begin rolling your eyes, have no fear, we will not discuss portions sizes, except in the most simplified sense. Our goal is to make this as uncomplicated as possible. A stripped-down approach to portions will be covered in an effort to create a foundation of understanding. What will be outlined is the minimal amount of food that needs to be eaten in order to foster a sense of health and well-being.

Those with ED often have faulty perceptions in this area. Much like Goldilocks, they are used to piling their plates to overfull or leaving them near empty in their attempt to find their 'just right'. The vast majority with ED exhibit some form of restrictive eating. This statement applies whether the individual struggles with anorexia, bulimia, binge eating disorder, compulsive overeating, or all the many shades of EDNOS in between. Those who tend toward binging/chronic overeating often have periods of restriction where meals are skipped or only small amounts of food are eaten as a compensatory measure to 'make up' for out of control eating.

Additionally, when people binge or chronically overeat, rarely is it on nourishing foods. Binge foods stereotypically lean toward those of the play food persuasion… candy, pastries, chips, fast food, ice cream, and the like. These foods, though tasty, are relatively nutritionally devoid. They are an essential part of any diet for the role they play in satisfaction. Pleasurable eating experiences are vital. However, it’s best to think of these foods as spices and seasonings. They provide variety, interest, and enjoyment to our meals. They are not a substitute for the main course. This is how someone categorized as morbidly obese can be nutritionally undernourished, despite their body size. In essence, many bingers and compulsive overeaters are restricting nourishing foods. All of these factors create a physiologic environment where the body is in a chronically underfed state. This is one element that all eating disorders have in common. Although, this is more readily apparent in cases where individuals are chronically under-eating, restricting, and in a state of starvation, this applies across the board in all ED conditions.

Until this state of internal deficiency is addressed, it will be next to impossible to rely on bodily signals to guide eating choices. It’s kind of like the telephone game you used to play as a kid where you would whisper a phrase in a friend’s ear and they would pass it along. The further down the line the phrase traveled, the more distorted the end message became. This is the distortion that takes place when someone with ED is first learning to decipher bodily signals. Much gets lost in translation. This is largely related to the contributing factors of severe blood sugar fluctuations and nutritional deficiencies, both of which lead to physical and cognitive imbalances. Until these two factors are addressed the dysfunction will remain rooted. There is no way for a balanced relationship with food to develop when it rests on that foundation. The material outlined here will help you build a new foundation that will support you fully in your recovery, improving your health physically, mentally, and emotionally.

Before I get further into this information I want to make it very clear that if you are dealing with ED/EDNOS, it is vital to have support and work with a recovery team of professionals who specialize in eating disorder. A nutritionist who has experience working with eating disorders can be a very valuable member of your team. The knowledge I am sharing here is in no way intended to replace the counsel and guidance of an eating disorder specialist. The approach I am outlining is for informational purposes only. What you choose to do with this information is your decision alone. I encourage those who are working with nutritionists to share what is presented here. Have your RD look over what is outlined to make sure it is a fit for you and your recovery program. My intention is to help those who are struggling understand that in making the transition from ED to intuitive eating, it is often necessary to build a bridge in order to get to the other side.

This ‘plan’ has an intuitive element. This is intentional. I believe it’s very important to begin the process of reconnecting with your inner guidance right off the bat, with a little structure and assistance along the way. I will not be telling you what to eat, when, or how much. I will be sharing what sound nutrition is. I will explain how to compose your meals in a way that stabilizes blood sugar and mood. I will outline the minimum amount of food needed for the body to function. This is not a limiting factor. You are free to eat more if this is what your body requires. All foods are on the menu. You are free to eat whatever you like. In fact, I encourage you to regularly include pleasure foods you love into your ‘plan’. This will up your satisfaction factor. I will be presenting a road map, but you are the one in the driver’s seat. It is up to you which route you take to get to the final destination.

If you want to implement this approach I strongly urge you to commit to it for at least three weeks. Your body needs some time to rebalance. This will be necessary if you wish to experience the beneficial effect deep nourishing can bring. Give yourself that gift. Trying this out for a day or two will not do much for you. This should be viewed as part of your process toward becoming an intuitive eater.