Simply Laura Lea. Laura Lea

you’re purchasing most of your food through

       Postmates or grabbing it already packaged up in

       shiny plastic. On the other hand, when you cook

       your food from scratch, you can constantly tweak

       and adjust and try new things, which is the best way

       to know what works for you and your body. And if

       you’ve struggled with your mindset around food, you

       might also struggle with your mindset about cooking.

       So I’ve included a list here of the top “Cooking

       Mindset Myths” I’ve heard throughout my career,

       as well as the truths that debunk them.

      Intuitive Eating

      A lot of us have heard of it, and pretty much all of

       us like the sound of it . . . I mean, it’s a good thing,

       right? Right. But the real question is, what does it

       mean? What the gosh-darn-heck does it mean to

       “eat intuitively”?

      “Intuitive eating” is the reliance on physiologic

       hunger and satiety cues to guide eating. Studies

       have shown that the practice of intuitive eating

       is correlated with improved mental health and

       appropriate BMI (Body Mass Index).

      Our culture has become increasingly distant from

       real food and its origin. We grab our produce cleaned,

       packaged, and presented on glossy supermarket

       shelves; that is, when we even reach for produce at

       all. Packaged “convenience” foods have become so

       popular since the 1960s that now we have a tough time

       determining what real food even is. I’d wager than many

       people consider most packaged foods to be “real” food.

      But most are not. Most packaged foods are full of

       additives, chemicals, and synthetic ingredients. In

       addition, most are completely devoid of nutrition.

       Quite the double whammy, huh?

      Even with the blessed rise of health-consciousness

       in the US, which has led to a prevalence of health-

       supportive packaged foods, there’s still a catch. I’m

       sometimes more inclined to grab these boxed and

       bagged items because they aren’t terrible for me.

       Unfortunately, however, my body doesn’t respond

       to such products in the same way as it does to

       real foods. I don’t feel satiated and often want to

       keep eating even if I’ve already consumed a high-

       calorie meal. Many people are now overfed and

       undernourished. Hunger and malnutrition are no

       longer just the result of a calorie deficit, but instead

       can result from a poor-quality diet.

      Two decades into the 21st century, I believe that

       “intuitive eating” has become a buzz phrase because

       we’re recognizing this problem. The dieting culture

       and encouragement of powders, pills, and bars seem

       to have made it more difficult to know when we’re

       truly nourished.

      If this resonates with you, please know that you

       haven’t done anything wrong. You’ve been set up for

       this struggle, and there’s no blame game allowed,

       only baby steps to proceed. Here are my top tips for

       learning to tune into your body, tune out the social

       media noise, and learn how to notice, decipher, and

       trust your hunger cues.

      Eat primarily high-quality whole foods: This

       includes colorful produce, pastured and wild-caught

       proteins, whole-fat dairy from pastured animals,

       beans, grains, and fats (pick and choose depending

       on what works for you). Why? Because the healthy

       fats, fiber, proteins, and nutrients in these foods will

       help your hormonal signals work properly, letting

       your brain and belly know that they’re satisfied and

       you can stop eating.

      Minimize packaged foods, even the healthier

       ones: This tip is based on personal experience

       and has been corroborated by discussions with my

       cooking class students. Even if a bar or bag has the

       same number of fiber grams as an apple, often it’s

       just not as filling and satisfying as the apple. Perhaps

       this is why scientific studies have indicated that

       consumption of processed foods is correlated with

       the increased risk of obesity and weight gain.

      Do away with the notion of “appropriate” times

       to eat: You don’t have to eat breakfast if you’re not

       feeling it. Lunch can be at 10 a.m. or 3 p.m. Before you

       reach for your next grub, ask yourself if you’re truly

       hungry. If not, wait until you are. If you’re not sure,

       drink some water, distract yourself with a walk or

       phone call or book, then check back with your body.

      Know what true hunger feels like: Learn to

       recognize hunger signals:

       The desire to eat gets stronger over time.

       Your stomach starts to growl.

       Most food sounds appealing, even or especially nutritious foods. When I am craving something sugary or carb-laden or salty-crunchy, but I have no interest in tuna salad and roasted broccoli, I’m usually anxious or stressed instead of hungry.

      If you notice these signs but you’re still not sure

       you’re hungry, first drink a glass of water and wait

       fifteen minutes. If you’re definitely hungry, prepare

       a meal or snack.

      Track your diet: Try writing down what you eat

       and how it makes you feel, every day for one month.

       You will start to notice patterns in your hunger and

       cravings, as well as when