Is Structuring My Meals Still Dieting?

This week’s Intuitive Eating Wednesday Question is:

Is it okay to have some structure around intuitive eating? Like having a basic plan to go by, with suggestions of what to eat, especially when you’re new to intuitive eating.”

 

This is such a common question, and I’m sure you have been wondering the same thing. It all comes down to 2 questions.

 

  1. What do you mean by having “structure”?
  2. Do you still possess a diet mentality?

 

Let’s tackle question number one first.

 

The definition of the word ‘structure’ according to Merriam-Webster Dictionary is:

“something arranged in a definite pattern of organization.”

 

Arranging your eating pattern for the day into meals plus ‘as needed’ snacks would be putting a structure to your eating pattern. It’s basically laying down some guidelines for yourself so you have a basic idea of what you will eat for that particular day. As long as these are foods that you love and feel good in your body, then what you are doing is planning. And my motto is:

 

 

You plan vacations, you plan your children’s activities, and you plan work tasks. You plan many different areas of your life. Why wouldn’t you plan your meals?

 

However, if you break out in hives because your plan does not pan out, and you have difficulty being flexible with it, then this meal plan structure is just another diet.

 

Which leads me to question number two.

 

Do you possess a diet mentality?

 

As stated above, if the meal plan structure you’ve created for yourself leads you to feel deprived of foods you didn’t include in your plan because you think they aren’t “nutritious” for you, and this leads to overeating or bingeing on these foods when you “just can’t take it anymore”, then this structure is doing you more harm than good.

 

This is why the first step on your intuitive eating journey must be shifting your mindset. It requires you to acknowledge all the damage that dieting has done, biologically, health wise, psychologically and emotionally! And not just acknowledge it. Really get down deep to understand why you will never ever diet again. This step takes time. You must not rush it.

 

Is it scary to no longer diet, and not have a meal plan to guide your eating?

 

Absolutely. I’m not saying stop dieting and stop paying attention to what you put into your mouth. I’m saying to throw away the diet rules and relax your eating. Eat your meals, and choose foods that feel good in your body because your body needs the nutrition and the energy it gets from food.

 

It’s okay to plan, but be conscious that the planning does not become dieting.

 

Let’s discuss this further on today’s Facebook LIVE at 1:30 pm EST on my Facebook business page HERE. LIKE the page now so you get notification when I go live.

 

If you are reading this after we went live, just head on over to the FB page and you’ll find the replay under Videos. I’d love to hear your thoughts, comments and questions.

 

 

YES, I Eat Cake!

Funny thing about what I do for a living. Most people think I don’t eat cake, sweets, or what they call “junk food”. If you’ve been following me for a while, you know that I don’t call food “junk”. I call less nutrient-rich food “play foods”. And, yes I do eat play foods when I feel like it.

 

Two weeks ago, I went into the local bakery to buy a graduation cake for my daughter, Jennifer, who graduated college in May! She graduated college the same day she started grad school and unfortunately, she had to miss graduation to attend her first day of classes (she is going for a degree in occupational therapy – I’m so proud of her!). Jennifer felt bad about missing graduation, and I wanted to make a big celebration for her on the evening of her big day. So, I planned a family dinner, bought her a card, some graduation balloons, and went into the bakery to buy a cake that we can present to her while singing “Happy graduation…”.

 

I was standing on line and turned around to see a man from my community. He looked at me in shock that I was in the bakery, ordering cupcakes (I decided not to buy a cake, the cupcakes looked more fun!). He knows that I am a registered dietitian nutritionist and I guess upon seeing me, he immediately thought I don’t belong in a bakery. I felt the need to start explaining to him that my daughter graduated and we are having a celebration, to which he put his hand up and said “okay, not a problem”. I left the bakery really angry…at the man for assuming I wouldn’t eat the cupcakes and at myself for feeling the need to start explaining why I was buying them.

 

The following week was my younger daughter, Lauren’s, birthday. I went to the same local bakery to order her a cake for our birthday celebration dinner that evening. Again, after I ordered the cake and was waiting for them to write ‘Happy Birthday’ on it, I saw a different man from my community and he said “oh, it’s a birthday cake. I didn’t think you were buying something for yourself in here”.

 

Really??

 

Well this time, I did not explain myself at all. I smiled and said, “nice to see you too”. I was so tempted to start explaining to him about intuitive eating, but I realized that it would fall on deaf ears. He wasn’t interested in understanding about intuitive eating, and that there are no good or bad foods. I know him for a while, and while he is a fit man, I know that his wife struggles with her weight and it just wasn’t the right time and place.

 

The beautiful thing about intuitive eating is there is no right way or wrong way to eat. Once you learn to listen to your body’s cues and trust that your body will guide you, you will find you will “crave” nutrient-rich foods most of the time, and play foods some of the time.

 

Contrary to what some people think about intuitive eating, intuitive eating is not eat what you want when you want without considering your hunger level or how that food feels in your body. It is not giving you permission to eat doughnuts all day long just because you can. If you want a doughnut, eat it and move on. If you don’t want a doughnut, don’t eat it. I know this is a hard concept for chronic dieters who label food good/bad, and who have guilt after eating certain foods.

 

I base my teachings around 3 essential ingredients. They are: a healthy mindset, caring support and nutrition education. Think of it like 3 pieces to a puzzle. All 3 pieces need to be in place to have peace with food, your body and a freedom to eat without guilt. But the nutrition piece comes once the healthy mindset and support pieces are in place. Then we integrate nutrition and you will find that you will be choosing nutrient-rich foods most of the time not because you think you “should” but because you feel awesome eating them. And, you will incorporate play foods as you see fit. Have the doughnut, cupcake, ice cream or whatever your play food is, or don’t. You are in the driver’s seat. Releasing the fear around these foods is key to making peace with them.

 

I enjoyed a nice piece of birthday cake on Friday evening to celebrate my daughters 15th birthday (it had custard inside…yum!) No guilt, no regret, just pure pleasure.

 

 

 

Celebrating Memorial Day as an Intuitive Eater

This weekend is Memorial Day Weekend which for many signals the start of summer! Sunshine, beach days, swimming, biking, relaxing, vacations…this is what I think of when May 31 rolls around.

 

But for you, the chronic dieter, thoughts of overeating at the BBQ, the dread of putting on a bathing suit, and the anticipation of wearing shorts are flooding your mind. You are probably thinking right now that right after this weekend you will start a diet so you are feeling better about your body by July 4th.

 

Sound about right?

 

You are tired of having food fear and body fear. You are tired of saying no to social invitations because there “won’t be any food there that I can eat on my diet”. You are tired of throwing in the towel time and time again saying “I’ll just enjoy myself today and start again tomorrow”.

 

How can you start living life as an intuitive eater as we approach the holiday weekend?

 

Here are 3 tips to get you started:

 

1) Recognize that no one food has the power over you to make you thin or fat. That’s right. Go into your Memorial Day BBQ this weekend without a list of good and bad foods, foods you can and can’t eat. Ask yourself what you really want to eat. Then go get it, put it on a plate and sit down and eat slowly and mindfully, savoring every bite. No guilty feelings, no worry, just enjoy every bite.

 

2) Stay fully present and aware. It’s very easy to get distracted when in a social situation and not pay attention to what or how much you are eating. Remind yourself that you will make conscious decisions around your food choices and will remain tuned in while you eat. Check in periodically as you are eating and remember, if you are satisfied, stop eating. You can always eat that burger another time.

3) Don’t eat to please others. Your host worked hard to put together a wonderful time full of food, drinks and desserts. Great. You ate, and you enjoyed. And now you are satisfied. If your host starts to pressure you to eat more (“Look how much I have left over!!”), just politely tell her how delicious everything was but you just cannot fit another bite in your belly. Stay true to yourself!

 

Have a wonderful celebration this weekend. Let me know how these 3 tips have helped you on your journey back to being an intuitive eater.

 

 

 

 

3 Steps to Stop Emotional Eating NOW

“Why do you eat?”

 

It seems like a simple enough question. But is it?

 

This is a question I ask all my clients in our first session. As I am learning about their weight history, diet history, challenges and struggles, I stop and ask them “why do you eat?”

 

They pause, look at me and say, “that’s a great question”.

 

There is a myriad of reasons why you eat. Yes, it might be from hunger, true biological hunger. But then again, it may not be. Do you know what true biological hunger feels and sounds like? Probably not if you’ve been a dieter and you’ve been eating based on food rules that have been dictated to you, including when and what to eat.

 

Stop and think about it. Are there reasons other than hunger that you eat?

 

Perhaps when you are bored? Lying around the house on a rainy day with nothing to do so you find yourself in the kitchen?

 

Or maybe you had a disagreement with your partner and you feel sad, hurt or lonely?

You remember the last time you were sad and hurt you ate the double chocolate fudge Haagen Daz ice cream and felt so much better.

 

Or so you thought…

 

But then, suddenly you felt worse. You now feel guilty, ashamed and disheartened with yourself. “Why did I do that again?” And, you feel physically uncomfortable, bloated, heavy, sluggish, with acid buildup! Oh, and let’s not forget the original feelings of hurt and sadness which is not multiplied by 100!

 

How long do you want to ride this emotional eating vicious cycle? It’s not fun. There is a way off, but you have to commit to taking action, because it won’t happen by itself.

 

Here are 3 steps to get your started:

 

  1. Identify your emotional eating type and trigger Take a long hard look at your eating habits and discover what type of emotional eater you really are. And, what are your particular triggers that lead you to the cookie jar over and over again!

 

  1. Create customized strategies to manage your emotional triggers. If you don’t tailor your strategies to your specific triggers, you will constantly jump from one strategy to the next, getting nowhere. In addition to customizing your strategies, it is imperative to learn how to actually feel your feelings, and to be okay with that. This is a tough thing to do, yes it is. But you can do it with the right direction and support!

 

  1. Use food as your ally. Instead of viewing food as your enemy like most chronic dieters and emotional eaters do, take a step back and realize that the right nutrition can actually help you balance your brain chemicals and regulate your blood sugars to best manage your moods, emotions and stop your cravings.

 

So, how do you implement these 3 steps and get results?

 

Join me in Total Food Freedom™, a program to help you end emotional eating and enjoy a new relationship with food. Learn what your emotional eating archetype is, what your emotional eating triggers are, and how to customize and tailor the strategies for each trigger. And, learn how proper nutrition can be your secret weapon to ending emotional eating for good.

 

Enrollment closes Sunday May 21 at midnight Eastern.

 

Class starts on Monday May 22nd!

 

Learn more and register here > www.TotalFoodFreedom.com

 

 

 

The Ultimate Mother’s Day Gift

Is your Mother’s Day already planned out from start to finish?  Do your plans include going out for brunch and ending with a nice dinner and dessert?

 

Are there any plans not around food? Maybe going for a walk or just spending time with family?

 

If your plans only include food, you are not alone.  It is very common to celebrate Mother’s Day with food. Food is often associated with celebration.

 

What if I told you there’s another way to celebrate Mother’s Day…

 

The ultimate gift you can give yourself (or another mother) is the gift of self-care!!

 

When’s the last time you took some time for yourself?

 

By taking time to care for yourself, you are actually helping to be more present for your loved ones.  It may seem like your needs are not as important as those around you, but again, if your needs are not met, how can you be the best you can be for everyone in your life.

 

Here are 3 ways you can engage in self-care this Sunday for Mother’s Day:

 

  1. Schedule Relaxing Activities. Make a list of activities that make you happy and help you relax. Pick one or two that will make you smile and laugh and allow you to truly enjoy your day.  This could be soaking in a warm tub, going to a movie with your loved ones, or taking a walk along your favorite path.

 

  1. Sleep In. For some, sleep can be a luxury. Stress can get in the way and affect the quality of your sleep as well as getting up early or staying up late to take care of others.  On Sunday, sleep in!  Let the family know ahead of time that you plan to get some extra zzz’s in the morning.  You never know, maybe they’ll greet you with breakfast in bed when you wake up!

 

  1. Recite Positive Affirmations. Maybe your day is already jam-packed and you’re excited about it and don’t want to change anything. That’s OK! You can still engage in self-care even when your day is busy. Start your Mother’s Day with positive affirmations.  Look in the mirror and spend a few minutes thinking about things you like about yourself or something you excelled at this past week that made you proud.  Keep these affirmations in mind throughout the day and repeat them to yourself as you go about your day.

 

Engaging in self-care will make you feel happier and fulfilled and allow you to be the best YOU. You will be more present for your loved ones and enjoy the little things a bit more.

 

If you need help engaging in self-care as part of your journey towards changing your relationship with food, schedule a strategy session with me on www.TalkWithBonnie.com.  I am here to help you!

 

Happy Mother’s Day!

Celebrate NO Diet Day

Have you skipped a meal because a “diet” told you to?  Have you replaced meals with shakes or avoided entire food groups?  Do you restrict your favorite foods or force yourself to eat foods you don’t like because your “diet” says you should?

 

You may have fallen prey to the many fad diets out there, but you don’t have to anymore.

 

Let’s celebrate International NO Diet Day tomorrow, May 6th by stopping the diets.  Use this day to celebrate body acceptance, body shape diversity and to raise awareness of the harmful effects unhealthy dieting can have. The goal of International No Diet Day is to teach people how to have a healthy relationship with food and ditch restrictive eating habits.

 

Effects of Dieting

 

Diets can be filled with restriction, deprivation and cravings, which may lead to bingeing, emotional eating and guilt.  This can move you further away from having a healthy and balanced life.

 

Diets can cause you to ignore your internal hunger signals that your body naturally gives you for when and what it wants to eat.  This can lead to an altering ability to recognize these signals and affects how you feed yourself.  The change in mindset also alters the “brake” system your body has in place to avoid overeating.  If you restrict, you are more likely to binge.

 

Remember, a diet provides you with a set of rules about what you can or cannot eat.  They are a short-term strategy to reach long-term goals.  Fad diets, diet products, and the way body image is portrayed in the media are detrimental to forming healthy eating and lifestyle habits. Body discrimination can be seen all around, from advertisements showing off thin models to the current “fat acceptance” movement which is quite the opposite and celebrates curves while shaming smaller physiques.

 

Here are 3 tips to help you break the never-ending diet cycle:

 

  1. Become an attuned eater. Choose foods based on an internal sense of hunger, appetite and satisfaction. This will help you learn more about what your body craves and help avoid overeating.

 

  1. Eat without distractions. Chew thoroughly and enjoy what you’re eating.  Listen for the internal cues your body will give you as you reach satiety.

 

  1. Do not deprive yourself. Instead, eat what you want and savor it.  Avoiding deprivation will help limit the temptation “avoided foods” have.

 

Remember, dieting is about restriction which can lead to feelings of guilt and ultimately alter your relationship with food and your body.  Stop the diets by accepting your body where it is now.  With acceptance comes admiration and you will naturally feed your body better and avoid restricting to provide your body with all the nutrients it needs.

 

Celebrating and loving your body and yourself is the drive behind much of the work I do. Rather than restricting yourself, focus on nourishing yourself. I stress this to all my clients. Self-care and loving yourself go hand-in-hand. Please stop comparing yourself to others! Embrace your uniqueness and celebrate your body by treating it with nourishing foods and mindfulness.

 

If you need help celebrating your body, head over to www.TalkWithBonnie.com and request a time to chat!

 

Take the “International No Diet Day Pledge”.  Repeat the following as many times as you need to:

 

“I will accept myself just as I am.
I will feed myself if hungry.
I will feel no shame or guilt about my size or eating.
…and I will LOVE MYSELF for who I am, not who I feel pressure to be!”

 

 

How Do I Stop Eating Impulsively?

To someone just hearing about intuitive eating, it sounds glorious, almost too good to be true.

 

“You mean I can eat all those foods I’ve deprived myself of all those years? And still lose weight? Where has this been all my life?”

 

So, before I delve too deeply into the topic for today (which I’ll reveal in a moment), let me be sure that I am clear about something very important regarding intuitive eating.

 

Intuitive eating is not about losing weight. It’s about changing your relationship to food, your mind and your body.

 

If someone is telling you that they will teach you intuitive eating as a way to lose weight, please run the other way. I’m not saying that some people don’t release excess weight eventually. Some do, some don’t. It’s not the point.

 

More on this topic here!

 

Okay, now that I got that out of the way, let’s address today’s topic which is impulsive eating.

 

The definition of the word impulsive means “actions based on sudden desires or inclinations rather than careful thought; actions based on emotional impulses; acting under stress of emotion.”

 

When acting impulsively, you are acting quickly or acting without fully examining the consequences.

 

So for example, when you impulsively grab for the cookie when you walk in from work because it was sitting on the counter, or you impulsively reach for the ice cream in the freezer after you have an argument with your partner. These are examples of when you act without fully examining the consequences. And it’s only after you finish the cookie(s) or the pint of chocolate fudge ice cream that you stop and wonder “why did I do that again?”

 

Does this resonate with you?

 

Do you suddenly find yourself eating without having even thought about it first?

 

Then you feel guilty for “what I have just done…again” and start to criticize yourself for “not wanting it bad enough”?

 

Impulsive eating can be an emotional roller coaster with triggers at almost every meal that can lead you to overindulge.

 

And more often than not, there is some emotional reason behind that impulsive decision to eat. It’s just that sometimes it’s not so easy for you to figure it out. But, you have the power within you to identify the WHY behind your impulsive eating. You must first become aware in order to have change.

 

I’m going to show you how to start this process in my FREE 5-Day Challenge called ‘How to Triumph Over Emotional Eating’. This challenge will help you begin to break your pattern of emotional eating. Together we’ll find YOUR power.

Register for Free HERE!

 

During the 5 days, you’ll learn my “6 P’s to Success” in changing your relationship to food, so food no longer has power over you.  Each day you’ll receive an email with training and a quick assignment to complete. Then later that day we will meet in our Facebook group for a Facebook Live training to dig deeper into that day’s lesson. You’ll also be able to can ask questions and get my personal help.

 

This challenge will help you triumph over emotional eating and give you the tools you need to succeed.

 

As a bonus, you will have a chance to win prizes just for participating in the challenge!  You will also get access to all 5 videos after the challenge is over.

 

What are you waiting for?  Head over to http://dietfreeradiantme.com/howtotriumphchallenge and sign up today to secure your spot!

 

Is All Emotional Eating Evil?

This week’s Intuitive Eating Wednesday Question comes from several women in my online community who are struggling with emotional eating.

The question is:

Question:

“Bonnie, when I eat emotionally, I feel guilt. Unless of course if I choose cucumber slices and carrot sticks with hummus. Is it possible to give myself permission to eat emotionally if I really want to without the guilt?

 

What an amazing question. Perhaps you are wondering this too.

 

When feeling sad, lonely, unloved, disconnected, frustrated, bored…I could go on and on…what is your first thought? More than likely if you are reading this, your first thought is to seek comfort in food.

 

Or perhaps, you need more than comfort. You need to escape your reality for a few minutes, you need to numb out just not to feel what you are feeling for even a little while.

 

And then, more emotions flood in. This time, they are feelings of guilt, shame and despair with promises never to do this again. Until you do.

Let’s be clear about one thing. Food has an emotional connection in your life, in all our lives. It’s actually part of being human. This emotional connection starts as soon as you are born and placed on your mom’s breast to bond. You are fed by your parents, you celebrate milestones with food, such as birthdays, anniversaries and promotions, and almost every culture has food as part of their symbolic customs.

 

The problem arises when you use food to try to meet too many of your needs, and what happens is those needs don’t actually get met. It then creates an even stronger drive to continue to eat. And that’s when the guilt steps in.

 

This is most often seen in dieters and those struggling with their weight for many years who have been on and off diets over and over again. There are good foods and bad foods…there’s lots of moral judgement around food that has you making associations of “I’m good” if you don’t eat (“ooh, I deserve a reward), or “I’m bad” if I do eat (I need to be punished).

 

So you attempt to ‘control’ your emotional eating using willpower, or by restriction, and it works against you each and every time.

 

As one new client told me – “I thought I could just lose weight and I’ll be fine, but it’s the emotions. My emotions get me every time.”

 

And how you react to your emotional eating is key to your outcome. Reacting with disgust, that it is “bad”, that you are bad, in essence puts you right back into diet/restriction mode.

 

It’s time to treat emotional eating from a different perspective. From a perspective of curiosity, kindness and self-compassion. And all of a sudden, the switch flips.

 

Let’s discuss this further on today’s Facebook LIVE at 5:00 pm EST on my Facebook business page HERE. LIKE the page now so you get notification when I go live. If you can’t make it live, no problem. You can catch the replay.

 

 

 

Is it Wrong to Want to Lose Weight While Working on Intuitive Eating?

This week’s Intuitive Eating Wednesday Question is a common question that I hear all the time.  

The question is:

Question:

“Bonnie, I’m told that if I’m “doing” intuitive eating, I “shouldn’t” want to lose weight. Is it wrong to still want to lose weight even though I am learning intuitive eating?

Are you shaking your head now saying to yourself “yes, yes I want to know the answer to this question too.”

 

I want you to know that it’s okay to want to release excess weight. I always tell my clients that saying “I want to lose weight” is not like using curse words. Yet, they are meant to feel like they are not allowed to have this desire.

 

They are. And you are! But here’s the difference.

 

We need to first focus on re-building the trust in your body and in yourself that you have lost over all the years of dieting and abusing your body. In the right time, once intuitive eating has become a practice for you, if you are carrying excess weight and it’s meant to be released, it will do so without you having to worry about it, wish for it, or manipulate your eating to achieve it.

 

Giving up the ‘control’ of “I must lose weight” is scary, as you are probably concerned you will gain weight in the interim.

 

I won’t be able to do a Facebook Live training today like I usually do on Intuitive Eating Wednesdays. So, I am linking below to two YouTube videos that I filmed on the topic of intuitive eating and weight loss/weight gain.

 

Just click the images below, and after watching them, post a comment and I’ll respond!

 

 

 

 

 

I will look for your comments, either right here on the blog, or under the videos!

 

 

I’m Eating Unconditionally but Going Overboard on Sweets. Help!

This week’s Intuitive Eating Wednesday Question comes from a woman in my Diet Free Radiant Me intuitive eating support community.

The question is:

Question:

“When I give myself unconditional permission to eat the foods I want, all I eat are carbs and sweets, and I eat too many of them!! I’m worried that if I eat intuitively, I will only eat carbs and I will gain weight.”

 

I understand this concern, because I hear it from many people, both clients who are just starting the intuitive eating journey and those in my private intuitive eating support group who are contemplating the journey (If you are not yet a part of our group, join HERE for free).

 

It makes sense. You’ve been restricting carbs and sweets for years, maybe even decades (except when you are bingeing). Your mind has been programmed to think that carbs and sweets are “bad” for you and that you are a “bad” person if you eat them. So, in an effort to be “good”, you restrict them to the best of your ability. Until you can’t resist any longer and you make a deal with yourself – “I’ll only have one”, which leads to many or the whole box. Then you promise to NEVER eat them again.

 

So when the idea of intuitive eating was presented to you with the concept of “give yourself unconditional permission to eat what you desire when you are hungry”, this sounded too good to be true. But who are you to argue. You jump right in. And now you find yourself all the way at the other extreme of ‘carb land’ eating and eating and eating with a fear that you will now gain weight.

 

There are 3 points I’d like to make here to help you be at peace with ‘unconditional permission to eat”.

1. Whenever you restrict something all the way in one direction (i.e. chocolate) and then you release that restriction, it is going to boomerang all the way to the other direction. This means if you’ve restricted chocolate or pizza and haven’t had it in years, and now you release that restriction and allow yourself to eat it, you are likely going to eat a lot of it because you haven’t had it in so long. It’s like a pendulum, when pulled in one direction and then you let it go, it swings all the way to the opposite end.

 

Or, like a seesaw (did you play on a seesaw when you were a kid? I did!). Visualize restriction and deprivation at the highest point (that’s you sitting on the seesaw up in the air!). Then you let the restriction go all at once, bam, the seesaw hits the ground (and your bottom took a big hit!)

 

This is absolutely ‘normal’. This won’t last forever. You will return to a middle ground after a while. At some point you will say to yourself “okay, tastes nice but I don’t feel the need to have it every day anymore. I can have it any time I desire.”

 

2. Part of becoming attuned to your inner body wisdom means being mindful of how you feel while eating and after eating certain foods. So pay attention to how you feel when you are eating an overabundance of sweets. Do you feel energized, sluggish, low energy, tired? Do you have indigestion, bloat etc. You will find that after a while your body will tell you what it wants, and often that is lighter foods because it makes you feel so much better.

 

3. When you allow all foods into your world again, you will begin to identify your true food preferences. You may think you cannot live without those chocolate kisses, but now that you aren’t restricting them, you find that they taste like cheap chocolate. If you are going to eat chocolate, you want the expensive Godiva chocolate (I have a story about this which I’ll save for another time!)

 

This all might sound logical to you, right? So, why are you still scared?

 

Here are several reasons, along with solutions.

 

The solutions include the freebie gift downloads I’ve created for you over the last 3 weeks of Intuitive Eating Wednesdays.

 

1. Intellectually you understand all this. But your inner voices are still shouting diet food rules at you. This is because you still possess a diet mentality and wonder if willpower will help you eat the sweets ‘in moderation’.

 

Solution: There is no willpower required in intuitive eating. Download Your 3 Step Plan to Shift Out of Diet Mentality and the Willpower Trap here.

 

2. It’s not about the food at all. It’s about the WHY you are eating.

 

Solution: Learn what emotions are driving your eating and download the Emotional Eating Inventory Worksheet here.

 

3. You are still labeling food as “good” and “bad”, “healthy” and “unhealthy”.

 

Solution: Reprogram your ‘good food/bad food’ mindset and download the Fleshing Out Your ‘Good Foods/Bad Foods’ Worksheet here.

 

Let’s discuss this further on today’s Facebook LIVE at 5:30 pm EST on my Facebook business page HERE. Go ahead and LIKE the page now so you get notification when I go live.

 

Want to talk? Just go to http://TalkWithBonnie.com, answer a few short questions and we will set up a time to chat.