Stay Attuned ™: The E-zine for Nourishing ConnectionsYour journey to freedom from food and weight struggles presents an opportunity for not only a new relationship with food, but also a new relationship with yourself and others. Ultimately, it is a journey of nourishing connections with yourself, others--and yes--even food. Stay Attuned™ is committed to supporting you in this journey and to helping you develop nourishing connections that will last a lifetime. Remember, a journey always starts with one small step.... From fellow travelers,
Nourishing Nuggets "Action and reaction, ebb and flow, trial and error, change - this is the rhythm of living. Out of our over-confidence, fear; out of our fear, clearer vision, fresh hope. And out of hope, progress." ~Bruce Barton Reflections for Staying Attuned At Nourishing Connections, we believe that if you "take care of hunger, hunger will take care of you." But what if you have difficulty tuning into the guidance of your body’s reliable rhythms? "I have no idea if I am hungry!" "I can’t tell when I’m full!"
If you are disconnected from your signals and struggling to find your way back to these reliable rhythms -- and ultimately to your natural weight -- consider using the science and natural rhythm of glucose regulation. The focus becomes digestion, absorption, and, ultimately, glucose rising and falling. Glucose is our bodies' fuel. The goal is to keep glucose levels steady. The key to keeping glucose steady (and our bodies properly fueled) is feeding ourselves at regular intervals. Start by trusting that, for the most part, you will need to feed your body within one hour of waking. Then, depending on what and how much you eat, your body will need to be fueled every two to five hours after eating. So, a richer breakfast (more protein and fat), such as an egg and cheese sandwich, will stay with you longer, keeping your glucose steady for about three to four hours. In contrast, the fuel from a lighter breakfast (less fat), such as cereal with no-fat milk and fruit, will keep your glucose steady for a shorter time. Depending on how much you have eaten, you will probably need to eat again within one and a half to three hours. As you are able to tap into your body's reliable rhythms, you will note that hunger will come back to you more quickly after lighter meals. Whether you use science or your body's natural rhythms to feed yourself in a timely fashion, be assured that this will help you avoid the overeating that comes from being too hungry. And, if you are inclined to eat past fullness for emotional reasons, know that keeping your glucose steady by eating at regular intervals will help reduce food cravings. This will give you a fighting chance to find other ways to take care of the issue behind the urge to eat emotionally. Stay Attuned TipFor one day, use your watch and notice how long the meal you just ate "holds" you. Slow down each half hour and pay attention. See if you can tune into your body’s signals. Can you feel them getting stronger as your glucose level drops? Stay Attuned Affirmation "Over time, I am able to tune into my needs and my body’s reliable rhythms." What's New at Nourishing ConnectionsFor more about working with your body's reliable rhythms, see the Hunger, Eating Patterns and Glucose Levels handout at Stay Attuned Tools. Available through September 30, 2005. Feedback and ClosingWelcome to our new subscribers, and hello to current members! Stay Attuned™ exists for you. If you have ideas for topics or feedback (did you try an idea? how did it go?), please write us at ideas@nourishingconnections.com. Spread the WordFeel free to forward this E-zine to others. We just ask that you keep the E-zine intact, including contact and copyright information. For any other use, written permission is required. And thank you for sharing Stay Attuned™! Subscribe or UnsubscribeTo subscribe (to join), email join-stayattuned@list.nourishingconnections.com. To unsubscribe (be removed from list), email leave-stayattuned@list.nourishingconnections.com. Delivery Problems If you experience delivery problems, check here. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Stay Attuned™ is written by Karin Kratina, PhD, RD © Copyright 2005. Dr. Karin Kratina and Amy Tuttle. All rights reserved. ~~~~~ DISCLAIMER: This information is not intended to constitute a professional relationship between Karin or Amy or the reader, nor is it intended as therapy or counseling. Be sure to consult a qualified professional if you require medical or psychological services.
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