Happy Wednesday! Today’s WIAW has to do with the Intuitive Eating Challenge that I’m doing with Jamie and several other participants. Our challenge on Tuesday was to stop eating when we’re full. Sounds simple, right? Well for most of us in the challenge this is totally foreign. I mean, I make my bowl of oat bran and I eat my whole bowl. I don’t think: “Geez (yes, geez) I think I’m full now so I’ll stop eating and toss the rest out.”
Anyone with me here? I mean yea, if you’re at a restaurant and your meal is huge, of course you stop eating when you’re full. But for me to make myself a normal portioned meal but not eat it all is just unheard of. Many of us discussed this in our facebook group and a common theme was a fear of being hungry later. I know personally I used to have my set meals and snacks at set times. If I got hungry in between, then too bad. So a lot of my finishing my plate mentality came from a fear of being hungry before I should. If I ate my whole meal then I shouldn’t get hungry.
Now I realize that’s just silly. Eating intuitively means eating when you’re hungry and stopping when you’re full. If I’m hungry an hour later or 2 hours later, then I eat, and again, stop when I’m full. So yesterday I took this challenge to heart and tried to really slow down and recognize when I was full.
Also, be sure to check out all the other What I Ate Wednesday’s participants today on Peas and Crayons!
I didn’t take a picture but I was starving right when I got up so I ate half a banana with just a bit of almond butter on top. After that I headed right off on a run, which ended me at the gym. After what happened on Monday I just wanted to run outside. I only lasted a mile and a half and my knee bothered me the whole time, but it felt so good to be out there.
After the gym I stopped at Trader Joe’s and then headed home, ready for breakfast! I made my Chocolate Protein Oat Bran (can we say, obsessed?) with PB2 and strawberries. I ate about 2/3 of the oat bran, 3 strawberries and all the PB2 and realized I was full. This happens every morning, but every morning I finish it anyway for fear of being really hungry before I can eat lunch. I stopped. Ahhhh that was hard.
After breakfast I putzed around online, showered and then headed to a chiropractor appointment. I kept considering eating something else but I wasn’t hungry so I held off. After my appointment I knew it was time for lunch, so I headed downtown to school, grabbed a salad from I Dream of Falafel and ate it at school. Before I ate though, I was STARVING. Like stomach growling, felt light headed starving. I realized I should have just eaten at the restaurant instead of walking all the way to school, or eaten near my chiropractor’s office!
Again, didn’t finish it all. It’s not a highly caloric salad (mostly veggies and falafel with a bit of tahini), but it’s filling. I left the last falafel. Again, I’d normally eat it because I know the salad doesn’t keep me full for long.
About 1.5-2 hours later I was definitely hungry so I had this KIND Bar while doing some school work:
A littler after that (less than 2 hours) I was hungry again so I dug into the chopped peppers and banana I brought, along with a Café Au Lait from Starbucks. I realized at this point in the day how difficult this was for me. I felt like I was just eating little snacks, afraid of getting to full and ruining my experiment, but not really sure if I was hungry. It was confusing.
That evening I had to go to a Chicago Public Schools meeting downtown for one of my classes so I wasn’t able to get home until much later than usual. When I got home I was SO HUNGRY. Like my stomach had been growling for about an hour and a half hungry. I wanted something super fast, so I heated up my leftover oat bran (which I’d just tossed in the fridge that morning), along with some Fage yogurt mixed with stevia and vanilla, strawberries, and PB2.
I ended up having the whole plate on the left x2 and a spoonful of almond butter as well. I think being that hungry for so long got my primal instincts of eat and eat fast going! I definitely ate past feeling full, but understandable at that point.
Are you a member of the clean plate club?
Do you ever over-eat in fear of being hungry later?
What are your favorite foods to throw together when you’re really hungry?
I keep hearing about the Intuitive Eating plan. I think I need to look into it.
The best part? It’s not a plan! Haha it’s just learning a way of life that most people already follow!
I’m not really a clean plate club eater. I’ll eat until I’m full, and I won’t force myself to finish. (most times) Thta’s my favorite KIND bar!!
Lol you’re one of those people who does this naturally. Guess I’ll just have to hang around you all the time so it rubs off on me…
This is such a great idea. Sometimes it’s hard to not eat the whole plate even if you are full. I can’t wait to see your final thoughts on the experiment.
Thanks, Jemma! I’m already anxious about sitting down and compiling all my final thoughts, I can’t believe it’s almost over.
I’m very much like you and have set times that I eat and try not to eat in between. I’ll usually chug a glass of water to get rid of the hunger feeling. I know I should listen to my body but I’m sure you can understand how hard it is to break a habit.
It’s so hard, having to wait at least a certain number of hours between eating is my biggest struggle. I constantly count hours – well I ate breakfast at 8 so three to four hours after that… It’s ridiculous!
I grew up with never having to clean your plate, my parents always enforced that once you were finished that was it, even if there was food left.
That’s great of your parents! I don’t think mine ever required me to finish my plate, but it’s something that I personally developed over time.
Law school shout out: Loving Scalia’s monster metaphor! Little things like that that make law school less terrible! (as I sit here reading a case about how “snitches get stitches” lol)
Haha gotta love the little things that make law school more interesting!
I am a member of the clean plate club. Grew up being forced to do that. I am constantly working on it. I don’t eat it all out of fear of being hungry later, but because I was taught not to waste. As a parent, I never make my kids clean their plates and I am amazed how they naturally stop when they are full.
We can learn so much from how children eat!
My dad used to always get mad if we weren’t members of the clean plate club! I think it’s definitely hard for me to stop eating when something tastes so good. I think you did well with the experiment!
I agree it’s hard when something tastes good, I enjoy eating it!
I’m absolutely a clean-plate club member…it’s difficult to get away from that mentality!
It’s so hard, you can’t even imagine the restraint it took for me to stop picking at my breakfast!
I always overeat so that I don’t feel hungry. I think this is the main reason why I have gained weight in recent months. I think I am going to join the intitutive eating challenge. I have to start controlling my sugar cravings.
I think you could definitely benefit from this challenge, please feel free to email me if you have any questions!
I am definitely guilty of eating a lot so that I’m not too hungry later, so I can totally identify with what you’re struggling with. I tend to get cranky, light headed, etc. when I get too hungry pretty easily, so I actively try to avoid that. When I’m having a really active day, I tend to carry things like Kind bars with me, which I know isn’t the healthiest (since it’s processed food), but at least it gets me some calories so I don’t feel like I’m going to pass out. Cut up fruit is awesome for times like that, too.
I’m the same too, when I’m hungry I get hangry! And I totally carry Kind bars too, they’re pretty healthy compared toother options!
Once you’re in a food mentality its SO hard to break it. My fear of being hungry absolutely makes me eat more than I should. For example, I’ll throw away some oatmeal because I know I’m no longer hungry, but then I’ll eat half a banana. Why am I eating that banana? there’s no reason other than I worry I’ll be hungry later. makes no sense. le sigh.
It’s definitely, a hard habit to break, I’m sure it will take me a long time!
Sounds like you are making great progress babygirl!
I like your feetsies in the last pic!
Haha I couldn’t get everything in without having them too, so I figured, why not!? I love my feetsies, everyone else should too.
This totally sounds like me. I pack meals and snack for when I’m at work and I wait until the right ‘time’ to eat them even if I’m hungry. Plus I always finish them completely even if I’m not hungry. My concern is not only will I be hungry later but I hate wasting food.
Sounds like you’re doing a great job so far!! Keep it up 🙂
That’s how I am on school days – I have my packed snacks and I have my time that I eat them! I think a lot of us struggle with this
I’m totally a member of the clean plate club. I’ve been brought up that way–eat everything on your plate so you don’t waste food! And to this day, even if I’m stuffed to the brim, I will still feel bad about leaving food on my plate.
My favorite meal to throw together when I’m hungry is an almond butter & banana sandwich–the combo of carbs, fat, and protein is perfect to fill me up without making me feel too full!
After reading this, I REALLY want to try this! At dinner times, I usually eat waaaayy too much–not really to the point of uncomfort, but definitely to the point of being stuffed. New goal for today: eat when I’m hungry, stop when I’m full! Thanks so much for this idea!
omg an almond butter and banana sandwich sounds so good! I’d always have an open faced one pre-long run while I was marathon training. And definitely give this a try at dinner tonight – take your time, enjoy your food and set your fork down and walk away when you’re full and satisfied. Just be sure that your meal contains the right kinds of foods to keep you satisfied!
I’ve gotten better, but I used to definitely be a member of the clean plate club. I think it just comes from how I was raised. My parents always made us clear our plates – no ifs, ands, or buts. Eating intuitively is definitely more satisfying though!
I definitely found that I felt better and less bloated/stuffed after a meal!
BABE! This was beautifully written and I’m so proud of you for your success! Walking away from breakfast must have been tough! I bet I would have a hard time doing that for sure because I am sooooo part of this club! Working on it though. Another thing I struggle with though is knowing if I’m really hungry or not??? Is this something you struggle with too? Like is what I’m feeling actually hunger? Or am I just thinking I am?
I realized that yesterday too – I have such a hard time knowing if I’m hungry. I feel like I can understand full or stomach-growling hungry but I’m having a hard time just understanding when I need to eat before I reach starving!
I think almost everyone is afraid of being hungry later. If I think about the worst possible day, where I was “starving,” I still was able to easily access food when I got super hungry. It may have been a vending machine or an old granola bar in my backpack, but it was something. As Americans we forget how luck we are to have such easy access to safe food at anytime. I’m reading Intuitive Eating as my next nutrition book to review!
I totally agree, I have to remind myself, so what if you get hungry? You can go buy a banana or granola bar!
I need to learn how to better assess when I’m full, and TRUST myself. It’s a big part of IE!
That’s a great way of phrasing it, Michelle, learning to trust yourself. It’s something I need to work on!
each day we are learning to really listen to our bodies and eat when hungry, sometimes we feel hungry an hour after eating and other days we can go a few hours before we really feel hungry. and we feel that is ok, that each day and each meal will be different 🙂
That’s something I’m learning! I used to compare every day and think my hunger should be the same but this morning I had that exact same breakfast and ate the whole thing and almost felt like I could have eaten more!
This is one of the hardest parts of IE for me! I hate hate HATE wasting food so I’ve started to just begin my portions smaller than normal. I eat what I’ve given myself and then wait a few minutes to see if I am still hungry. If I am, I’ll give myself more and if not then I didn’t waste any food. Good luck going through the 21-Day Challenge 🙂
That’s what someone else in our group mentioned doing, she made her portions smaller because she didn’t trust herself to stop. It’s a good way around it, but you should try making a regular meal and just saving leftovers. I ended up eating that oat bran later!
I give you a lot of credit for doing this! It does not sound easy. Whenever I make my own food- I clean my plate 98% of the time, I’d say. But, whenever I go out to eat, it’s rare that I clean my plate. I’m sure that has a lot to do with the portions served.
I’m definitely in the “clean plate club” mentality when I make my own food. I just don’t want things to go to waste! Smart thinking on saving your oat bran, though. I get worried about being hungry later as well.
I’m totally the same way – when I’m eating out it seems way more acceptable to not clean my plate because I didn’t prepare it and I don’t know exactly how much it is.
You’re so amazing, Katie, for doing this & documenting it!!! Seriously–rock on. This stuff is hard to RE-learn. Yes, re-learn. We’ve all been intuitive eaters before (as little kiddos), and so it’s simply re-learning how to live like that again. What a great way to do it!
I don’t clear my plate anymore always-I used to! But I also know my portion sizes, so I often do eat what I dish out. Usually (b/c I work at home), if I get full, I just leave the meal & go work & then come back when I’m hungry again. So for you, putting it in the fridge was genius!
xo
Ah I wish I could just be a little kid again! And I’m so glad I put it in my fridge instead of dumping it, since I was able to eat it later! I think that’s the best option for me when I eat at home. That way I can really decide if I’m full or not and have the option of going back to it.
It is a confusing concept! I’m not sure if I would be able to do it! Have you heard of or tried intermentent fasting? I’ve been curious!
No, I don’t know anything about intermentent fasting, haha although it sounds like the opposite of IE!
I am CAPTAIN of the CLEAN PLATE CLUB. I always lick my plate clean and “over eat” in fear that I will be hungry later – LOL! Everything I shouldn’t do – Ah ha ha!
Haha aye aye, Captain! Definitely something to be conscious of and work on!
I am definitely part of the clean plate club haha – normally I am generally hungry when I finish it all though; not just because I feel I “have to”.
love the look of your chocolate oat bran..yum!
I’m in love with my chocolate oat bran, I’ve had it almost every morning for weeks!
I really hate the idea of wasting food so I do tend to eat my plate clean! I can see why you should only eat until full but I don’t like the idea of having to be snacking and starving every two hours! Perhaps there’s a balance somewhere 🙂
I agree, I think there’s a balance in there somewhere, hopefully I’ll find it!
i’m totally a member of the clean plate club. itz really just went i’m out at restaurants because at home my portions are more reasonable.
I’m the opposite, I don’t clean my plate at restaurants because I don’t feel like I “should” like I do when I’m at home.
I am definitely a clean plate clubber. I am italian and have always had a HUGE appetite haha. If i overeat it isnt in fear of being hungry later, it is usually just because whatever i am eating is SOOO good i want more haha. thats pretty bad. i used to overeat a TON like everynight at dinner but i got that under control a while ago luckily.
I can feel you on that one – sometimes (okay a lot) I overeat just because I really enjoy what I eating!
Katie, I am obsessed with you protien chocolate oats. I’ve eaten them every day for the last 5 days… look for them in my WIAW tonight!!
omg I HAVE TOO!!! haha I’m glad you like them!
I say “geez,” too.
From an outsider’s perspective, this is a really interesting experiment. How messed up are we that we can’t distinguish “real” hunger from “fake” hunger? It’s so weird! And what is “fake” hunger? Do I need to eat, or not?
Haha I think “fake” hunger is usually boredom or emotional eating, but it’s hard to tell sometimes and sometimes it’s okay to just eat because you want to!
For me fake hunger is boredom- I’m not a stressed or emotional eater, but if I’m bored sitting on the couch I feel like I need to finish off a bag of chips. Ugh.
I’ve been reading your blog for awhile but never commented — I just always get so sad when I see your WIAW posts because I think “this girl needs REAL food!”. I know you’re working through intuitive eating but don’t you think it would help to eat less protein powder, PB2, stevia etc. and more REAL foods?
I don’t mean this to be a snarky “mean” comment because I really enjoy your blog and think you’re super likeable and relateable. I just get sad when I see all these fake foods. You deserve the real thing!
Hey, Erin! I don’t think that’s mean at all, actually thank you for calling me out! I don’t plan on giving up stevia, I have a huge sweet tooth and it’s the only sweeter that doesn’t upset my stomach. But PB2 is something I used to buy because I binge on nut butter and I figured that wasn’t as highly caloric. I bought it last week in a moment of weakness and won’t be buying it again! I really do appreciate honest comments, so thank you, Erin! Have a great Thursday!
My problem is that I never get full, so I have to stop myself from eating when I think I’ve had a normal sized portion!
Hmmm how do you never get full? I guess I don’t get that one but we’re all different!
[…] seeing Katie’s What I (didn’t) Eat Wednesday over at her blog, Peace Love & Oats (which you should totally check out, by the way), I felt […]
Finishing every meal in fear of being hungry again too early was a huge mistake I made, too. Trying to eat more intuitively it’s been my main focus to change this and listen to my satiety lately, too. It’s a funny coincidence I posted my WIAW following this motto just as the time when you IE challenge participants did so, too :). I honestly had not clue you’d be doing it this week.
Happy Thursday to you!
That’s great that you’re working on it too, haha and a good coincidence!
[…] you are all having good weeks, and remember the weekend is already here! I loved your comments on my What I (didn’t) Eat Wednesday post yesterday (yes, there are some grammar issues in that title). It was interesting to hear your perspectives! […]
I don’t have a fear of being hungry later if I don’t finish my meal- no, my problem is that I really REALLY love food. Like, I could never leave that falafel behind and I’m okay with this because I portion everything so that I can eat that falafel or finish off my huge bowl of oatmeal. I’d love to have less control, but having gained and lost major weight several times- portioning my food helps me maintain where I want to be.