Finding Balance with Intuitive Eating

I recently had a client share her success story.  Let’s call her Jessica. Jessica was at a barbecue when chocolate ice cream and homemade chocolate chip cookies were being served. She thought that maybe she would overeat on these desserts because that’s what she’s always done in the past. So she took a small piece of each on her plate.  She ate a few spoonfuls of the ice cream, then a few bites of the cookie, and something that has never happened to her before happened…

She didn’t feel the need to eat more! She was shocked.

She was able to savor each bite using her mindful eating techniques and felt satisfied after only a few bites.

How did she do this you ask?

By using the intuitive eating strategies that I am teaching her, she is learning to move away from the all or nothing way of thinking.  She didn’t feel guilty for indulging in a food she wanted.  She has made peace with food and has reaped the benefits, which is showing up in so many ways in her life.

Had she found herself in this scenario a few months ago before we began working together, the outcome would have been different. The all or nothing thinking is part of a diet mentality and usually leads to overeating, followed by guilt, unhappiness, dieting, restriction, overeating etc.  It’s a vicious cycle.

Intuitive eating is tuning into what your body wants, even if it’s ice cream or a cookie, and giving it what it wants.  If you listen to your body, you won’t feel the need to overeat and have guilt afterwards.  Your body will be happy it can enjoy the foods it wants.

You may be asking yourself, “How do I get myself to this point?”  The answer is to change your mindset.  You have to step away from the diet mentality of restricting certain foods or entire food groups.

The way to make peace with food is to give yourself unconditional permission to eat what you want. I know, this sounds like an opportunity to eat uncontrollably. And to be honest with you, some people use it as an excuse to do just that. However, that’s not how this process works.

Changing your mindset does not happen overnight. Those who work through the process with the support, encouragement, positive attitude and patience are the ones who will experience what Jessica did. The intuitive eating process can help you transform your relationship with food, where you end the battle with food and your body and achieve great pleasure in eating once again.

Here are 2 steps you can take today to become and intuitive eater and change your mindset:

  1. Commit to saying goodbye to the dieting mindset! It is time to recognize that you can have your cake and eat it too. It doesn’t have to be all or nothing. You can find a balance that works for you!
  2. Start tuning in and listening to your body. Your body gives you signals when it starts to get hungry and full. Tune into these signals to know when and what you should feed your body.  You’ll learn to eat what your body craves without overeating.

I am here to help you embark on this journey and break out of the dieting mindset.

If you’d like further individualized support, just fill out this form at the link below and I’ll share how I can support you on your journey:

How to Change Your Attitude Towards Exercise

Avatar of woman exercisingMary sat across from me in my office. I was reviewing her nutritional history and noticed she answered the question of whether she exercises as “it depends”. I asked her what it depends on. Mary explained that it depends on whether she is dieting or not. If she is on a diet, she is also exercising. If she is not on a diet, she is not exercising.


Does this sound like you?


For many chronic dieters, exercising goes hand in hand with dieting. You start a diet and you start an exercise plan. You go off the diet and out goes the exercise plan.


Why is that?


The answer to that question lies in why you are exercising in the first place. For most people struggling with their weight, they exercise to burn calories so they will lose weight. Or, they feel guilty after having eaten the piece of birthday cake so they want to “burn it off” through exercise.


It’s time to change the way you think and feel about exercise. Yes, exercise can help you to shed excess weight and maintain a new healthy weight. I am a firm believer in exercise. But not when exercise is solely used for this purpose.


Let’s start to think about how exercise makes you FEEL. Consider these factors:


Stress Level: are you better able to handle the stress you have in your life without getting overwhelmed?


Energy Level: Are you walking around with more pep in your step? Do you have more energy to power you through your day?


General Sense of Well-Being: Do you look at your life with an overall more positive attitude?


Feeling of Empowerment: Do you feel you can do what you set your mind to do? Do you feel more empowered to accomplish your goals, having an “I can” attitude?


Sleep: Are you enjoying a better night sleep, and waking up each morning feeling refreshed?


When you start to notice how exercise makes you feel and how it impacts these other areas of your life, you will come to appreciate exercise not for the calorie burn but for the positive affects you experience. It will then be much easier to incorporate exercise, activity or any body movement as part of your daily living without its sole connection to losing weight.


Time to take action: Please share with me how exercise makes your FEEL.