[Intuitive Eating Series] Principle 5: Discover the Satisfaction Factor.

Dalina’s interview her client and fellow Chula Adriana to discuss Dalina’s favorite Intuitive Eating principle: discovering the satisfaction factor.

Dalina’s interview her client and fellow Chula Adriana to discuss Dalina’s favorite Intuitive Eating principle: discovering the satisfaction factor.

Melissa Landry  0:04  
Hi there, we are experts in intuitive eating for on again off again chronic dieters and we are here to help you take the guilt and stress out of eating so you can become the first in your family to break the diet cycle just like we are in our families. We want you to be who you are without food guilt. Be sure to follow us on Instagram. No more guilt for Melissa and your Latina nutritionist for Dalina.

Dalina Soto  0:29  
Are you ready? Let's break the diet cycle. Well that's your lap. It's me Dalina. Before we start, I want to let you know that this episode is brought to you by your Latina nutrition you're about to listen to is not a professional coaching or counseling session. Each episode is a one time conversation meant for educational purposes. We are dieticians. But we're not your dietician. Remember that podcasts don't constitute treatment. If you have concerns about your diet and behaviors, seek out guidance from a medical or mental health professional. And if you're looking for a community tools to ditch the diet, help with finding authentic health and keeping your culture alive. Join my membership brought to you by today's sponsor me. Okay. I'm so excited to have you here. Today we're going to be focusing on the principle of intuitive eating, which is my favorite. I feel like anybody that's worked with me can feel like the excitement in my voice when I talk about satisfaction and just how much I love talking about how food tastes good. So, today, we're going to be you know, discussing with one of my past clients at Adriana, how she kind of like incorporated satisfaction into her intuitive eating journey, because Hello, this is one of the scary ones. So either Adriana, can you introduce yourself? 

Adriana  2:04  
Sure. So my name is Adriana I live in New Hampshire, I work as a public health consultant, and I am a Puerto Rican and Colombian decent. 

Dalina Soto  2:17  
Now Adriana you are like, oh, gee, Chula, like you were in my second cohort of my groups, and you've been in the jewelers club since like, last year, like you've been in this club for? So how do you feel like this intuitive eating process has been for you? Right? Because it's been a little over a year, since you've been like working towards this or on this journey? I should say? 

Adriana  2:46  
Yeah. So I would say in terms of my intuitive eating journey, I'm realizing there's never an end point, you're always learning. And, you know, I think I get to, I've gotten to a point that I, I know, the principles, and I know more or less how to apply them to my life, but I always need, you know, there's just times in your life where you need support, and refreshers on why this is important. So I you know, I was dieting since I was 1514. And so this has been a very long journey. And I really love the Chula club for that reason, for the reason that it's people like me, in that group who grew up with a similar upbringing to understand the new nuances of Latino or Latin x culture. But yes, I it's funny, you say, oh, gee, I'm like, Oh, my gosh, I'm still learning. But, you know, yeah, I feel like now that I look back, I'm like, oh, man, I've been doing this for a while. 

Dalina Soto  3:47  
You have and like, I think it's important for the listeners to know that, like, you can learn the skills, you can, you know, read the books, check off the list, so whatever. But like, this is an ongoing process. And Melissa and I are always talking about this, like, things happen in life and curveballs get thrown at you. And like the goal of intuitive eating is to have the tools to be able to pick yourself up in any scenario that life throws at you because a lot of the skills you can actually utilize in other parts of your life, not just food. So today, we're going to be talking about satisfaction. And I really wanted to ask you how you would describe how it felt to find satisfaction again with food right? Because satisfaction you know, in the intuitive eating process is allowing you yourself for like to really enjoy food to find the pleasure in food again, to allow yourself to eat the decadent food then like how I describe it, let food hit the spot, like, like Let food be like that tastes good, right? without the fear because food is supposed to do that food is supposed to provide that satisfaction and pleasure. So how would you describe how So finding satisfaction with food again?

Adriana  5:03  
I think it feels amazing when you strike a good balance, and I think for me with satisfaction, it's just, it's enjoying the moment. And it's very, it's a mindful moment, right? Like you're enjoying the food, you're in the present. And then I think, for me, it's a sign of like, satisfaction with a meal is I finish, I like look back on that meal fondly, but I'm not constantly thinking about food, or Oh, my gosh, what am I going to eat next? or What am I going to do to make up for that meal? So I think satisfaction is about like, being present and enjoying like using your five senses, and just enjoying the food and enjoying nourishing yourself rather than, you know, it's not me eating an entire three layer cake. The way some people think it's going to be Yeah, it's whatever I'm eating, finding enjoyment in it. 

Dalina Soto  5:59  
Yes, I love that. You say that. Because I do think that people assume that finding satisfaction again, right is to eat three late like a three layered cake all in one sitting. But I think what I want everybody to understand is once you are able to walk through these steps, and these principles, like satisfaction is about that food hitting the spot and making you feel good. And you might notice that you are able to feel satisfied, a lot quicker, right? Because you are eating foods that light you up that fill up your soul. And that bring you joy, so you're able to do that. And you notice that like a lot of different foods give you satisfaction, like there's gonna be times that you're gonna eat a salad, you're gonna be like, Damn, that also hit the spot, right? Like, it doesn't always have to be Oreo cookies, a third layered cake. Like, it's about finding, you know, and that enjoyment with food. And like you said, using all your five senses and enjoying it, because food is like you eat multiple times a day. It shouldn't be black, right. And I think that one of the things that a lot of us don't realize is that when we don't have satisfaction with food, we're constantly looking for satisfaction. And your body's constantly asking you for satisfaction. And so that's when a lot of the times people will call themselves binge eaters or emotional eaters. And it's like, Is it really that let's talk through it? Or is it that maybe you're missing some good food in your life, you know, cauliflower, rice is not going to hit the spot. Sorry, people, if you like it great for you, but it's not gonna hit the spot for a lot of people. So how would you say you have been able to, like, add satisfaction to your day? Like, can you give the like, you know, listeners an example of how like, satisfaction is part of your everyday besides like using the five senses and things like that, like just a good example for them to understand.

Adriana  7:56  
Yeah, sure. So I think I think one of the things that satisfaction is, I have perfectionist tendencies. So I think at first I was like, I gotta make this a whole experience. Even I probably just said all of that, like, I got it. And like sometimes life just doesn't allow you to do that. And so it's like, how can I make it satisfying in this moment, with the time I have and what's in my fridge. And so like, something I like to do is sometimes I just like add a handful of chips to my, whatever I'm eating for lunch. And it's like, because I like love chips, and I add a handful of chips for a little crunch. That's so funny, because I think before I used to say I can't have chips in the house. And now if I have a bag of chips, like I can go through it, maybe it'll take a week, but we can have two weeks through them just adding a handful. So sometimes, you know you make something you're like, I need something like the texture a little more tasty, like a little more to this meal or like you know, I haven't gone grocery shopping booth what I have. And so continuous adding that handful of chips to my meal, and then I'm not going back to the bag. It's and it's not because I'm telling myself, no, you're done. You can't have any more I just, I'm satisfied. And then when I do have the time I do like to cook like last night I made like a meat sauce of spaghetti. And that was really fun because I started dabbling in gardening. So like, I went outside and I got like the basil I'm growing and the rosemary and the time that I have like one little pepper that I put in there. And so when I have the time to like cook and listen to a podcast like that also adds to my satisfaction. Like you know, I've put all of this together and now I'm going to enjoy it but you know, I think it just means different things at different kinds of pages. Or like like, it's not a three course meal every meal or it's not like nature music and sitting down and like Sometimes Sometimes it is like sometimes you just need that like, mindful moment, but learning to adapt, and kind of, I feel like I'm at the point that sometimes I think about like, okay, will this keep me full? Or you know, I'd like to add more vegetables or fruit, I'd like to add more nutrition. We'll always like life is too short to eat a really bad meal. So like, What? What can I do in this moment to make it taste better and enjoy the meal? Yeah. 

Dalina Soto  10:30  
There's nothing that makes me more angry in life. Nothing than when I order food. And I'm expecting this amazing ass meal, and then it shit? Oh my gosh, yes. Most things I like to wear, it only happens when I'm hungry. If I'm like hungry in a rush, and I'm like, Oh my god, I'm just gonna order this from my favorite places. I know, it always hits the spot. I swear, I should know better. It always comes out not maybe I'm too hungry. I don't know. But like, I feel like it's one of the things that like, my biggest pet peeves in life is like what I really wants satisfy me, I'm like, Why? I think it's also important to understand that, you know, just like I did, and I said, like, you also can't expect every meal to be like, satisfying. Like, I think that throughout the day, you want to have satisfying foods. But sometimes you're in a rush, you're, you know, have a lot of things to do, you just going to grab something real quick, and you're just going to eat it. And it might not hit the spot, like we're talking about here. So I don't ever want anybody to feel like they're doing something wrong, right? Because I think a lot of the times our perfectionist tendencies make us feel like everything has to be the same. Every single thing we eat, every single thing that you eat must have been x, y, z or whatever. And so that's not how this works. And there's going to be times where you're going to eat food, and it's not going to be satisfying. And that's okay. Because the next time that you eat, you can add satisfaction. And then the next time that you eat, you get that satisfaction. So it's not something that's like written in stone that you have to do every single time. But when your body is missing satisfaction for a very long time, you will see it like you will notice that you're going to be craving things that you're like, Oh my god, this is so bad, which we all know it's not true. Not bad for you. But you really need to have that balance. And you all know I hate using the word balance because I feel like diet culture has taken it from us and stolen it and repurposed it in a diety way, but balanced in the sense that like that pendulum is just gonna be right in the middle, not swinging back and forth all around like crazy. So my next question for you, and that is, if you want I will never forget this in one of our journal club calls. You said yes, this is you. You were like, I don't understand why people always say that intuitive eating isn't you just eat what you want. Whenever you want. You remember that? Yeah. ever forget it. Because you made me literally stop in my tracks and be like, Oh, shit. Oh, really right now and you really like it has eaten what you want, whenever you want. But like you said, like, it's about that intent and connection that I'm constantly talking about, like you said, Sometimes you're like, what can I add to this? Right? Because all everybody that works with me, I'm constantly talking about adding nutrition, and making your body feel good, right? Because we know that health and nutrition and nourishment, all of that is important, right along with all of this. And you said like sometimes you add fruits and vegetables or whatever, like what's going to enhance the meal, right? That's what I usually talk about. But a lot of people have this fear, right? That it's like, eat what you want, whenever you want, but not in the way that you and I describe right in this like, literal, like, I'm only going to eat doughnuts, I'm only going to eat Oreo cookies. I'll never touch a salad ever again. So how would you say that adding satisfaction has helped you with the fear of letting go of your health and just kind of help you gain control of your health again,

Adriana  14:13  
I think it's called enormously like, I think all of the times in the past that I over ate, right? Like, for the most part, if I look back and say was I satisfied at the end of that meal or the bottom of the Oreo container or whatever. I can't say I was, you know, I can't say I was satisfied and half the time you know, you like you don't realize it and you're like oh my gosh, I ate all this and I have no like I have no recollection of the process. Like I was just ruminating. And so I think satisfaction made me realize that it's a key part to caring for yourself. And I think that has brought health to my life like I think If anything, the pursuit of satisfaction means that you won't eat trays of doughnuts, because you're not going to be satisfied for that if you're listening to your body, you're going to come to a point where you're going to feel sick, or like, this isn't taste good anymore. And so I think that has, it's so funny, because, you know, we've talked about health, and I've had family members say like, Oh, you know, watch your weight, or like, you know, watch your health. And I'm like, I haven't over. Like, I haven't eaten a container of cookies or like, blown through an ice cream carton in like two years now. And I'm like, why isn't that the sign of health? You know, like, I nourish my body now. And so I think that satisfaction is key. And I and now like now that we're in the summer, like, I really appreciate vegetables and season and like, cucumbers, and tomatoes, and peaches and enjoying all of that. And so, I think people fear satisfaction, because they don't trust their body, that their body is going to tell them that they're satisfied, and it takes a while. But I do think that at the end, like health and satisfaction go hand in hand. Yeah, and I don't think diet culture lets us believe that necessarily. 

Dalina Soto  16:17  
No, it doesn't. Because they tell you that if you're satisfied, if food tastes good, there's something wrong, right? There's, there's so many of like, the 100 calorie packs, right? There's this thought, like, that's not going to hit this button. It's pure cardboard. Or if you are having something it's like it's only three pieces and sinfully, delightful. All ridiculous buzzwords, and they trick you into thinking that satisfaction is less. And if you want to be satisfied, you have to eat less. If you want some ice cream, you need two thirds of a cup who eats two thirds of a cup of ice cream? Nobody. And I don't care what anybody says. None of those low calorie ice creams taste good. None of them. I've actually had brands like send me some and I'm like, yeah, I'll try it. I'll try it because I have to try it before I post about. And I've had to email them like, yo, no, sorry, I can't, I can't do this. 

Adriana  17:19  
And I I mean, I remember measuring those two thirds cups of ice cream, right? And like feeling so morally superior that I measured it out and eating it. And then two hours later being like, oh, but I want more. Yeah. And I probably wanted more ice cream because I didn't eat enough at dinner. Like it's all related. 

Dalina Soto  17:40  
All of it. Yeah, it's like, and this is why we're doing this series because I think that Evelyn and Elise did such an amazing job a ton of like laying down the steps in a way that like they build upon each other. Right? I often hear Evelyn and all her podcast say that she doesn't follow the steps. Actually, I heard her say that she doesn't even know them in order. clarias so amazing. But I love I actually love going through them in the steps because I think they build upon each other. Especially because I feel like the way that Evelyn works. She works with people for like years at a time, right. So she's able to like build upon it. Right. But the way that you know, Melissa and i a lot of the other dietitians we do, you know, set them on time. So we're talking through them with you and teaching them to to you and then you can go ahead and kind of like do them on your own or with us or whatever. But yeah, I think that satisfaction is like so key. And even when you look at the research countries that have higher satisfaction with food, higher health rates, you have a good relationship with food. And you're satisfied with it. Like you said the bingeing stops and the health outcomes are better, regardless of your body size. Right. So I think that this is like something that we need to drive home that like you're more than a body one and two. Food is supposed to make you happy.It's supposed to light you up, right? So you know, just kind of like wrap up this satisfaction. What would you say to someone that's afraid of giving into satisfaction because you've been there in the past? So now that you're on the other side? How would you you know, kind of like bring someone over? 

Adriana  19:28  
Yeah, it's so funny because when you said that before about culture all I keep thinking is that saying in Spanish barriga Jenna or bansa Jenna caught us on contenta like it's so true like full belly happy heart and i think i would say i think i the what what made me start exploring intuitive eating is just this every diet I started and like failed. I would have the same conversation in my head of why Can I be normal around food? Why is this so hard? I'm doing this, but can I do this for the rest of my life? Like, does this mean I have to do this the rest of my life to be healthy? Like, that doesn't make sense. Like, why Can someone else just eat normally and I can't. And I would, I guess entice people to come over. Like, it's so much more fun on the side to like, come come over and like, enjoy your food and let go of the guilt and, and if you're afraid of satisfaction, like, think, what does that mean for the other parts of your life? Like, I'm finding like the this, like, I'm kind of at the point that I'm like, Oh, my gosh, this is all connected to like, living an authentic life. Like, I've been reading a lot of Brene Brown, but like, you know, letting go of perfectionism. And like, are you really satisfied with your life, like what you know, like, and I would say, it takes a while for people to get to that point. But like, if you're at that point, trust your bodies know that you're not going to your health isn't going to go down through the tubes, because you've decided that you need to be satisfied by your meal. And yeah, come over. There's like cheese on this side and wine and yeah, and like, say that we're on this.

Dalina Soto  21:26  
yeah. I love her. So. All right, well, I can't even like thank you enough for coming on the podcast and talking about this because everybody that knows me knows that I love this topic and food. So I just appreciate you so so much. And for everyone listening. Come on over. We want you on the side. You don't got to keep on you know, dwelling on NASA Earth or food on me with us. All right, well, thank you, everyone for listening.

Alright, everyone, that's today's episode. And I am like so in all of Adriana coming on, and just talking so beautifully about satisfaction, but I feel like we say this about all her, you know, clients, but like, they have such a way with words that sometimes like we try to say like, this is what might happen. This is what's gonna happen. Like think of the freedom and then we like nobody probably believes this, because they're like, y'all, too. We just, you know, but they won't we have people on here we're like, yes, see, we're not like lying. 

Melissa Landry  22:03  
Well, it's helpful to have perspectives of like, when you were a beginner or like notion even say we're always beginners. Like when you're new new to it, the way you describe it. And experience is different than when you've doing it for 2345 plus years. Like Yeah, so it's super, it's kind of fun to hear it from someone else's perspective.

Dalina Soto  22:03  
Yeah. And I hope that it just helps everyone feel more comfortable in the fact that this is such a journey. Like it's not like here's the 10 principles, boom, done.

Melissa Landry  22:03  
Which is why we don't we like methods, I mean, more me more, so I'm definitely more of the like, type. But if you get too too tight, and methods too hot to trot on the methods, you lose the whole spirit in the whole benefit of this process. So I mean, we keep we sound like very repetitive, but I don't care because I want to make it very clear. Just because we're teaching the principles doesn't mean that's it. We want you to really work hard to thread it all together. Yeah. Yeah. Sure. Love it. Well, I'm so glad you got to interview her.

Dalina Soto  22:03  
Yay. So yeah, that was today's episode. So if you'd love to leave us a review or we would love you if you left us a review. So honest, why don't you

Melissa Landry  22:03  
like tell us how's it going so we can improve?

Dalina Soto  22:03  
Yeah, so that other women looking to heal their relationship with food can finder show

Melissa Landry  22:03  
or maybe tell someone your life about the pod? This is actually a great idea for those people in your life. You're like, I want to let them know what I'm doing but I don't know how to talk about it. Dalina and I could talk to walls. Separate walls in separate rooms will do it for you. Share the pod with them. And until next time, we hope to see on Instagram just like we found each other. Thanks for being here. Peace, love and break the diet cycle. Dalina bye.