Intuitive eating: Does it really matter? – Rachel Jesson

Could intuitive cooking and intuitive eating give an athlete a competitive edge? Rachel Jesson investigates what it means to be intuitive and how this information is assimilated from the body during food selection. 

We know as athletes that it is important to think ahead about the foods we plan to consume that day to remain focused on our athletic goals. More conscious athletes may even delve deeply into deciding the best food choices from a quality perspective. However, even those athletes tend to follow an automated food-is-fuel kind of approach. This means that food preparation may include fleeting thoughts of the fastest and easiest ways of cooking ingredients, often using the same cooking methods, herbs and spices, and the same protein and vegetable sources. Lack of intuition and diversity could mean that these athletes are missing out on an opportunity to magnify the nutrient content that a wholesome approach to food could otherwise, metaphorically speaking, bring ‘to the table’. 

As a natural chef and certified natural cook instructor, I’m especially observant of automaticity in food preparation. I’ve personally adopted an intuitive approach and have taught many practitioners and trainee chefs to do the same; the transformation is clearly advantageous in terms of your health and wellbeing.      

Can we define intuitive cooking and intuitive eating?

Perhaps the best place to begin this article is to consider what the terms ‘intuitive cooking’ and ‘intuitive eating’ actually mean. Thinking back to my own training as an intuitive chef and a teacher at the School of Natural Cookery, a definition was never specifically discussed because it’s about an experience; a feeling one gets that’s unique to each and everyone of us. Instinctively, I already knew and understood what the term meant. But what does the research have to say on this subject? Most of the clinical studies that I have reviewed suggests that intuitive eating simply consists of eating when you’re hungry, stopping when you’re full, and following no specific dietary restrictions (1,3). This definition, to me, feels far too clinical, constrained and regimented.  

Learning from my mentor

It made sense to me to also review what scientists define as ‘mindful eating’, hoping for similarities to my own experience. Vincci (1) suggests that mindful eating is purposely paying attention and being present with what you are eating. While this definition explains some of my experience and training, it doesn’t embrace the whole philosophy of intuitive eating.

I therefore decided to contact my mentor, Julianaa Satie from the School of Natural Cookery, for her insights on the subject. She said: “Intuition relies on multiple levels of awareness and uses the whole of us. In cooking, this includes seven basic chakras, five simple tastes, olfactory function of smell, visual response from colour, feeling textures, and learning to trust oneself that the decision of each step is safe (2).” Satie also explained that intuitive eating is a way of customising our diet: “Feeding information into our knowledge base about what is nourishing, sets our intuition to automatically make the correct selections (2).”

From the scientific perspective, it would make good sense then to merge the terms intuitive eating and mindful eating and to continue to broaden the definition further. Personally, I don’t believe one can cook and eat intuitively without being completely present in the moment, and aware and mindful during the process. These two terms definitely coexist. And, to elaborate on the definition further, I would suggest the addition of one’s own experiences, plus the accessing of one’s inner cues. Now the definition of intuitive eating feels more balanced, complete and appropriate to me.   

My approach to cooking

To clarify and sum up the intuitive process, my personal approach in the kitchen, which is a very special experience, looks something like this: 

When I am ready to cook, I stop for a moment and think about who I am cooking for. I tune into my heart centre, while drawing in a deep full breath, which brings conscious awareness of my body (3), whilst simultaneously accessing my right brain because I don’t want to be over-thinking or analysing; I want to be feeling or sensing information through my body. After responding to these inner cues, I allow the work in my kitchen to begin. 

Using this inner wisdom while cooking helps me to make the most appropriate ingredient and cooking method choices, that suit my body and those I am cooking for. It is also a moment filled with great love and respect of self, those I’m cooking for, and for the quality ingredients that I select. Through this beautiful process, the end product is the creation of a meal that is meaningful to the bodies that it will nourish – whole foods made wholeheartedly.  

Translating this way of cooking to the needs of the athlete 

So what does this mean for the athlete? If they learned to follow a similar ‘connecting-with-the-body-and-food’ experience and to become completely present during the process of food preparation, they too could find nutrients their own body’s craved. Arthur-Cameselle suggests that being mindful can relate to a body appreciation; by making nutritious food choices which can aid in a more fully functioning body (3,4). The process of intuitive cooking allows athletes to select different cooking methods, make varied whole food choices, and to select unique accompanying ingredients, that results in a beneficial meal that their body really needs and wants.

Each individual is completely unique. Satie explains that the benefits and improvements to health is when we understand how the food we eat affects us. “This essential, personal understanding comes not from being told by a diet book, health professional, or famous chef, but from recognising deep within our own body-systems those ingredients and cooking methods also known as “dishes and meals” that resonate and create identifiable responses (2).” She explains that the idea behind this is to attain a cooking or eating practice that works specifically for the individual without applying external principles of unnecessary restrictions, like low fat or high protein diets and the likes.     

Tuning into athletic intuitive eating needs

The body’s requirements could be small and simple in the form of micronutrients such as a salt, vitamins, minerals or certain antioxidants. For example; if the athlete unknowingly experienced an unusually high rate of  perspiration that day, there may be a physiological need for more salt. If they understood the intuitive process, they could observe this need and honour that salt requirement.  

Or they may have a larger physiological need for a specific macronutrient. For example, during a training session, they may have pushed themselves too hard and felt unusually fatigued, almost on the brink of an infection. The food selection could be that of a warming and hearty soup that comforts and replenishes the body and the ‘soul’, as opposed to the icy stacked protein shake that they were scheduled to consume. 

My feeling is that if an athlete knew how to cook and eat intuitively they could potentially be way ahead of their game. This internal ‘knowing’ often resonates and empowers them to make meaningful food decisions irrespective of what their schedule suggests. In other words, they would be better prepared to prevent illness, assist in their own process of daily recovery, which could potentially circumvent an injury, and nourish themselves optimally, so as to honour their own food needs and requirements. My sense in eating this way and having the ‘knowing’ would suggest that it could also help eliminate cravings altogether. Automated, mindless eating simply bypasses this awareness. 

Conclusions of intuitive eating

To conclude, it makes good sense to educate athletes on the benefits of this intuitive approach. This awareness can empower them to make appropriate and relevant choices in relation to their own food preparations in the kitchen and in their selection of whole foods and accompanying ingredients. The end result will be a tailor-made meal that serves their bodily requirements, which in-turn can make an obvious impact on their current state of overall health. In Satie’s eloquent words; “Intuitive eating and cooking is the place where control meets the grid of where you hold on, and where you let go (2).” To me, this far surpasses the regimented, quantitative style of eating that many athletes are currently following. 

Making an effort to source organic whole ingredients could be one of the best decisions an athlete could make. Working with these sought after ingredients in intuitive cooking and eating practises supports the body’s immunity, along with whole body health and wellbeing. 

Here are two recipes examples that can guide you to explore and put your own intuition into action. Knowing what foods we resonate with is better than being told what we should eat!       

Granola (around 1.5 kg)

• 8 Cups organic jumbo oats
• 4 Cups nuts 
• 4 Cups seeds
• 4 Cups unpreserved dried fruit 
• 1/2 Cup extra virgin coconut oil
• 1/2 Cup raw honey
• 2 Tbsp vanilla extract
• 1 Tbsp or more of your favourite spice/s
• 1 Tsp or more of a good quality salt 

Method:

• Preheat the oven to 160 degrees Celsius. Line an oven tray with parchment paper.  
• In a pot, gently melt the coconut oil and honey.
• Add all the dry ingredients together.
• Pour in the melted oil and mix well until everything is coated.
• Place a single layer onto the prepared tray and bake until golden.
• It can burn easily so be present in the cooking of it as well!
• Remove from the oven allowing it to cool completely. 
• Store in an airtight jar.    

Intuition and selecting the ingredients:

Delving into your own energy centres and exploring your own inner cues requires direction and guidance and is a taught practice. You could dabble with your own intuition fairly basically here by trying different oils, sweeteners, spices and salts in these recipes. Engage all 5 senses as you move through the process.

You could further action your senses for the assembling of the granola as well. Use your eyes to assess peak ripeness of the fruit, your nose to smell for scents, feel the fruit to assess its texture, listen by knocking or shaking certain fruits, and taste if that is an option without wasting.  

There are also options of serving this granola with authentic dairy or various cultured ferments, nut, seed or grain milks. These could also be flavoured by your inner cues, offering you a very meaningful breakfast.

Notice how one simple breakfast can come with infinite opportunities, all serving the deepest interest of the person consuming them.

Winter squash soup using intuitive cooking

• 2 Tbsp coconut oil
• 2-3 white onions/leeks/shallots
• 2-3 large garlic cloves
• Knob of ginger – 4 cm peeled and roughly chopped
• 1 large squash – butternut/pumpkin/hubbard, seeded and roughly chopped
• 1.2L water/veg/bone broth/roasted/plain nut/seed milk and/or combinations 
• 2 Tsp good salt or tamari, shoyu, miso, umeboshi

Intuitive Cooking Method

Heat a large pot on medium to low heat, then add oil and onions and stir together until shiny. Add the chopped squash, followed by garlic, ginger and any dried herbs or spices. When the squash has golden edges, add the cooking liquid/s. Allow to simmer until the squash is soft. Add salt. Blend until smooth and finish with a drizzle of tamari or ume, or stir in some miso.

Intuitive combinations:

Use all 5 senses again, changing ingredients that resonate with you.