Watch videos with subtitles in your language, upload your videos, create your own subtitles! Click here to learn more on "how to Dotsub"

The Eating Matrix_Final

0 (0 Likes / 0 Dislikes)
>> Hi. Welcome back to the matrix... The eating matrix that is. What if I told you that everything you had ever heard about diets was wrong? Okay, that's an exaggeration. However, a lot of what you've heard about diets is unhelpful at best and probably harmful at worst. Why? Because diets tend to fall into the trap of one size fits all. As we discussed earlier, the matrix refers to our consistent attempts to conform to one-size-fits-all cultural norms that often lead us away from health and happiness. Earlier in this course, we discussed how trying to fit into these norms or ideals can motivate emotional eating. Today, we'll explore this connection further through four approaches to the eating matrix, including common language used, specific examples, and how these approaches can fuel unhelpful relationships with food. Start thinking about how you can use neutral and nonjudgmental language to facilitate discussions with clients on how their current approaches to eating might increase stress and lead them away from health. Always remember scope of practice. It's not your job to tell them how they should eat, and it's not your job to prescribe specific meal plans or supplements. It is your job to help them move toward bio-individual health. Now these approaches are common in American culture, but many of them are becoming increasingly prevalent in other cultures as well. You've undoubtedly seen some if not all of these approaches in the media. And as we know, media is pervasive and powerful. For example, spending more time on social media can lead to more concerns around eating. And children who watch more TV are more likely to eat unhealthy foods due not just to inactivity but due to the advertisements they see on TV and the food messages they receive. Social media, television, movies, books, and social norms perpetuate messages like the ones below. Needless to say, you have your work cut out for you as a coach. Throughout this discussion, think about how you might navigate these and other approaches with clients from a place of non-judgment and neutrality. Regardless of your own passionate beliefs, empowering your clients will probably help them more than preaching to them. Number one, the extreme approach. This approach includes, one, rigid rules. The fitness world, in particular, loves rigidity but it's prevalent throughout the wellness world. So many of us believe that if you don't follow the rules to a T, you must lack willpower, right? It's easy to feel like a failure when you're human versus perfect. Adhering to rigid rules might mean never eating particular foods or only eating at particular times of day no matter what. Some common language you might have heard before includes, get your proper protein, fat, and carbs. To get lean, don't eat before 12:00pm and eat every 3 hours to keep your metabolism charged. Two, labels. We love to put things in categories. It often doesn't take much. A mere one expert's opinion to motivate us to attach labels to food and eating. Unfortunately, this often includes judgment and creating shame around food choices. Some familiar language includes good versus bad foods, right versus wrong ways of eating, and food porn, a metaphor that basically means unhealthy but so delicious. Now for number three, the all-or-nothing mentality. You've probably seen this all over the place and it goes both ways, be 100% healthy or boycott the wellness trend altogether. Do you ever look at Instagram or other social media? Search health, or nutrition, or fitness and take note of some popular hashtags. You might see quotes that exclaim, "No excuses" and "No pain, no gain." On the flipside, how about the YOLO movement? You only live once, so why not indulge. Restaurant advertising plays on this by offering larger portions and two-for-one specials. One of my favorite examples of all-or-nothing is a New York Times article by Michael Pollan that compared the American mindset with the French mindset. The article opened with two images of chocolate cake. On the French side, the cake was depicted as delicious and enjoyed in moderation. On the American side, the cake was basically the devil incarnate but also eaten to the last crumb. When it comes to food, Americans are more likely to choose healthy foods and avoid carbs like the plague until they cave in and overeat. While the French, who prioritize pleasure and moderation, are thinner and healthier overall. We rely more on numbers than on are senses. While this article speaks to the importance of mindfulness around eating, it also speaks to the commonly rigid approach in America. Extreme approaches can perpetuate perfectionism, self-disconnection, and distressing emotions. They can lead to a wide arcing pendulum of eating or yo-yo dieting. In short, they can lead us away from helpful eating habits such as mindful moderation. Now let's talk about the next approach to the eating matrix. Number two, the quick-fix approach. This approach includes, well, most of the diets out there. You can think of it as the band-aid approach, a magical way to be your best possible self by following the prescription laid out for you. Some examples of this approach include eating a very limited variety of foods or cutting out many foods, promises to be cured in a certain number of days ranging from 100 to 3, detoxes, and cleanses. The quick-fix approach can add to stress and frustration because it's not sustainable or holistic. Most diets don't help us find long-term health in ways that work for us and that take multiple factors of health and happiness into account. They ignore the roots behind current habits, they don't support a realistic timeline of habit change, and they don't incorporate primary food. Now onto number three, the objective approach. This approach focuses on the science and mechanics of eating. Like many quick-fix approaches, it often presents some kind of food formula. You might have heard phrases like calories in must be less than calories out as a method of weight loss or calorie restriction as a way of increasing longevity or how eating high-protein and low-carb diets helps you get lean due to the thermic effect of food. Now considerations like these are important. If you eat thousands of extra calories every day, you will probably gain weight over time. And the digestive system does metabolize protein differently than carbohydrates. However, the objective approach falls short because, one, it's not the whole picture. Remember, how we eat matters. Our thoughts and emotions influence the way our bodies process foods. Again, we can eat the healthiest foods and still not be healthy. Two, eating is a subjective experience. Leading with objectivity moves us away from self-connection, mindfulness, and important factors like pleasure. Three, for many people, the science is low on the totem pole of habit change. In other words, with the exception of elite athletes, incorporating strategies like the ones we discuss in this course will often reap the greatest rewards. In short, navigating emotional eating is more nuanced. And finally, objectivity leaves little or no room for bio-individuality. Many people who adopt this approach base it on assumptions. For example, the assumption that what works for one person will also work for them. However, one person's food is another person's poison. Factors ranging from psychological to environmental can impact which foods might promote health. Onto our final approach, which is, number four, the dogmatic approach. You might associate this approach with health fanatics. As Joshua puts it, food can become religion, there can be a righteous quality to it or a sense that this is the absolute best way to eat. The dogmatic approach is like the extreme approach taking it a step even further. From this approach, what you eat or don't eat becomes central to your identity. I once had a client who said, "I don't eat bread." She had no physical reason to avoid it, but she was an avid athlete and she didn't like the physical changes in her body due to menopause. She believed that eating bread worked against her goal of weight maintenance. Dogmatism is extreme. For many people, it means 100% adherence to a diet or nutritional philosophy. However, when eating healthy means always eating healthy, it can lead toward eating disorders, obesity, and a host of emotional eating cycles. For example, restricting can lead to binges, which is why so many people get stuck in the binge-restrict cycle. Dogmatism can also lead to isolation. When you avoid social events due to food choices or when you put your beliefs on others and judge them for not agreeing with you. Many people suggest an 80/20 diet or a 90/10 diet. This means to eat mostly nourishing foods but leave room for pure enjoyment or whatever you feel like eating without letting food take over your life. Okay, let's stop here for today and recap. The eating matrix refers to how trying to fit into cultural norms or ideals can fuel unhealthy relationships with food, including emotional eating. It's often referred to as a one size fits all. Four common one-size-fits-all approaches to eating are the extreme approach, the quick-fix approach, the objective approach, and the dogmatic approach. Like biases, these approaches to eating simplify our lives. They offer prescriptions to follow and they offer straightforward answers. Their appeal makes sense. Plus, many of us love something to believe in. Spirituality can be beneficial, and it's an important aspect of wellness for many people. However, when eating becomes a core aspect of self-identity, it can push out primary food, in addition, it can fuel emotional eating. This week, apply this material by reflecting on how you adopted these approaches in the past and how you incorporate them now. Try the Your Eating Matrix exercise which you'll also find as done-for-you handout. Share your thoughts in the Facebook group. It's okay if parts of the exercise felt uncomfortable. Sometimes, we need to get out of our comfort zones. Let's support each other. Thanks for continuing to challenge yourself with this material. I'll see you back here soon.

Video Details

Duration: 11 minutes and 41 seconds
Language: English
License: Dotsub - Standard License
Genre: None
Views: 5
Posted by: integrativenutrition on Aug 30, 2018

The Eating Matrix_Final

Caption and Translate

    Sign In/Register for Dotsub to translate this video.