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I Ate a Cinnamon Bun (and an Egg Roll)

Vacations are wonderful. At least now they are since I’m no longer dieting. In my dieting days, it would be very difficult to find a restaurant to go to for dinner that had food options on the menu that I “can” eat. I was so very careful of everything I put into my mouth, and honestly, I can say now that I was a party pooper back then.

 

This vacation was different. I just returned from a week in Florida where my husband, daughter and I went to visit my parents. We spent a few days at Hutchinson Island in Jensen Beach. It was so nice. The first night we were there, my parents wanted to take us out to dinner. Everyone voted on Chinese food. I don’t usually eat Chinese food, mainly because of the sodium content, I just find the food too salty. But I agreed to go.

 

Chinese Dinner

As I was looking over the menu, I took my time to see what I wanted to eat, versus what I “should” eat. I decided on a Tofu with Chinese Vegetables dish. And, because we went for the early bird (before 5:30 pm!), every dinner included a vegetable egg roll. Now, let me share 2 things with you. First, if I ever did order Chinese food in the past (which was rare), I would order it with a white sauce on the side. Second, I would NEVER eat an egg roll. I can’t even remember the last time I did.

 

My meal came (see pic below). It was delicious! And, yes, I ate most of the egg roll too! I stopped eating when I was comfortably satisfied and took the remaining portion home. When I left the restaurant, I felt satisfied and happy that I was open to eating Chinese food.

 

 

Pastry Shop

During the week, my husband and I went to Wynwood Walls in Miami. Have you ever been there? It’s a cool place to visit! Anyway, there’s a great food place there that we were told we just “had” to eat at. They are famous for their pastries, so as part of our meal, we ordered a cinnamon bun and almond pastry to share. Again, I stayed mindful during my meal, and enjoyed every bite. Later that night, I said to my husband “aren’t I more fun now that I eat all foods?” Without hesitating, he said YES!

 

Releasing Food Fear

What about you? If you are still dieting or you haven’t yet rebuilt the trust in your body and your ability to make food choices, do you find that this affects your relationships? Comment below!

 

More often than not, when you experience food fear, it prevents you from living your best life. You miss out on social opportunities and it may even be the cause of a relationship breakup.

 

I am so happy that I am free to eat what I desire, without guilt and without any worry of overeating. I’d love for you to experience this as well.

 

Getting Started

How do you start? By joining the free Break the Spell of Diets in 3 Days Experience. Just enter your name and email below to get started now.

 

If you’d like to view my intuitive eating course offerings, click here.

 

 

 

 

Intuitive Eating is Not Giving Up

What feeling comes to mind when you decide to never diet again? For many people, an immediate “weight” (no pun intended) is lifted off their shoulders. They use words such as:

 

Freedom

Excitement

Exhilaration

Relief

Joy

 

(What’s your word, comment below!)

 

But for others, I know this isn’t the case. When you’re in the contemplation stage of thinking about no longer dieting and instead to “try” intuitive eating, you have a feeling as if you are “giving up”.

 

But why is that?

 

Diets don’t work. I’m not just talking about the formalized diets like Weight Watchers, Jenny Craig, Nutrisystem, Slim Fast etc. I’m also talking about your own self-designed diets. You know the ones where you make a set of rules for yourself, the “do’s and don’ts” of eating and you follow those rules. This doesn’t work either. And when I say “work”, I’m speaking your language because you determine success by a number on the scale.

 

Sure, when you restrict your eating for a period of time and you exercise your buns off, you will likely lose weight. But you and I know that that weight does not stay off. When you start to feel deprived of not eating the foods you love, and when you get tired of killing yourself at the gym, you give up these set of rules and the weight returns.

 

That is, until you get fed up with yourself and you are disgusted with your body and how you feel, well, then you write up another set of rules to follow for the next few weeks.

 

And on and on you go.

 

I think that you realize it’s time to change. It’s time to finally say no more dieting. But you feel that if you don’t at least “try” to “control” your weight, then it’s like giving up. You feel that if you embrace the intuitive eating journey and don’t focus on your weight, then you are giving up. That if you don’t try to lose weight, then you’ve given up.

 

Committing to the intuitive eating journey is NOT you giving up. It is you showing respect to your body and telling yourself that you are worth more than the food obsession that’s become the sole purpose of your every day.

 

I am not telling you to eat a dozen donuts for breakfast every morning (but if you want a donut, heck go ahead and enjoy it!). What I am telling you is that intuitive eating is not dieting. Don’t let your past dieting “failures” lead you to think that you will “fail” at intuitive eating too.

 

First, there is no failure in intuitive eating. It’s just not possible.

 

Second, intuitive eating is you giving yourself a chance to finally be a peace with food and your body and come home to the body that you were born in.

 

So on the contrary, intuitive eating is not giving up. It’s giving you the gift of life.

 

If you’re ready to give it a go, learn more about my Intuitive Eating for Adults Programs HERE. If you’d like to get started either working 1-1 with me, or you prefer the online program, just reach out to me.

 

Isn’t it time?

 

8 Benefits of Intuitive Eating (and 3 Ways to Commit)

The other day I was giving thought to this past year and the work that I’ve done with my clients. I often like to reflect at the end of the year about what I accomplished in my work, how I’ve helped clients improve their health, and the impact I’ve made on the lives of people who are finally trusting their bodies again.

 

Not everyone can say that they love going to work every day. I remember sitting on the beach when on vacation a few summers ago with 2 of my close friends and their husbands. We were talking about how we were leaving the next day and going back to work. My friends were complaining about having to return to work. I remained silent. They asked me why I wasn’t complaining too, and I simply said, “I love what I do”.

 

It wasn’t always this way. Back in 2011 I had grown to “hate” my work. I was creating meal plans upon meal plans and really got no joy in it. Why? Because most of these clients that I was creating meal plans for really knew how to eat to nourish their bodies and improve their health.

 

So, what were they coming to me for, you may think?

 

Weight loss!

 

They wanted to me to put some form of magic meal plan together that would help them lose the weight they so desperately wanted to lose. And you know what? If they followed the meal plan, it worked. They lost the weight. But they also learned nothing. All they learned is how to be a good “listener’ and “follower” of when to eat, what to eat and how much to eat that someone else (me) assumed was right for them.

 

You may wonder “what is wrong with that, they lost the weight, didn’t they?”

 

Yes, at first. But months or years later, that weight came back. Okay, not for all these people. But for a large majority of the chronic dieters that I saw in my office back then, this was the outcome.

 

You know why? Because…

 

Following a meal plan that someone else creates for you takes you further away from listening to your own body. You and your body become strangers.  ~Bonnie R. Giller

 

And I didn’t want to continue to cause this harm for people. That’s when I decided to learn about intuitive eating and become a certified intuitive eating counselor.  I am so thankful that I got to a low point in my business back then, so that I can have the positive impact on people’s lives that I have today.

 

8 Benefits of Intuitive Eating

  1. Intuitive eating helps you to become friends with your body again.

 

  1. Intuitive eating helps you to trust that you, yes YOU, can decide for yourself when to eat, how much to eat, and what to eat.

 

  1. Intuitive eating brings peace around food, allowing food to be a non-issue in your life.

 

  1. Intuitive eating helps you eat without feelings of guilt, shame, embarrassment or regret.

 

  1. Intuitive eating brings you pleasure and satisfaction in your meals.

 

  1. Intuitive eating shows respect to your body.

 

  1. Intuitive eating allows you to live your life to the fullest!

 

  1. Intuitive eating helps you regain WholeBody Trust™, which encompasses 3 pillars: Mind Trust, Hunger Trust and Food Trust™.

 

If you haven’t yet ventured into learning intuitive eating, what is holding you back?

 

3 Ways to Commit to Your Intuitive Eating Journey

 

  1. Declare Yourself Diet-Free: Decide that you are giving up dieting forever and declare it. Scream it at the top of your lungs. Hear yourself say the words. If you want to, tell a trusted friend or loved one that you have made this important decision, so you can change your future.

 

  1. Dump All Diet Paraphernalia: Go through your house and get rid of all the diet books and other items that reek of dieting. Seriously, doing this will show yourself that you mean business. If you hold on to even one diet, you are not fully committed to this journey.

 

  1. Decide to Ask for Support: Realize that you don’t need to do this alone. Asking for support takes courage and shows strength. Think about the other areas of your life that you have gotten support – tutoring at school, physical therapy for a broken leg, therapy to help your marriage etc. And, if you’re not one to have ever asked for support in the past, maybe this is the time to start.

 

Every day when I wake up, I am thankful for the work I get to do with my wonderful clients and the women in my Intuitive Eating Mastery Circle™. I would love to help you too. If you feel so inclined as to explore how you can learn to have WholeBody Trust™ through Intuitive Eating, contact me here.

 

 

 

 

6 Tips to a Mindful Holiday Season

The holiday season is a joyous time, but it can also be a very stressful time. Your celebrations likely include hosting friends and family, which means lots of planning, cooking, cleaning and entertaining. This stress can start to affect how well you listen to your body – which is why it’s extra important this time of the year to take care of yourself.

 

Taking Care of YOU

 

When it comes to taking care of yourself, start with what your body needs.

 

Is it an extra 20 minutes of sleep? Or, making time for yourself to exercise, read a book, or take a bath?

 

Whatever it is that helps you to remain relaxed and calm, make the time each day to do it!  Don’t be afraid to delegate tasks or ask family and friends to help. Your physical and mental health is just as important as everyone else’s!

 

The Day of the Dinner Party

 

You got this! You’ve worked hard to take care of your own needs in the early weeks of December. But now that the big day is here, and your company will be ringing your bell, (or you’re ringing their bell), do you push your needs to the side?

 

Along with taking care of yourself leading up to the holidays, it’s also important to take the steps you need to on the day of the dinner party to ensure you are honoring and respecting your body’s needs.

 

6 Tips to Help You Stay Mindful During the Party

  1. Plan ahead. It’s important to plan ahead so you can enjoy your favorite foods without guilt. The day before the big dinner party, plan out what you will eat for breakfast and lunch that day. It’s important to stay nourished so you don’t arrive at the dinner party too hungry!
  2. Focus on friends and family. The holidays are all about spending time with your family and friends (I know you know this, but it can be challenging to remember this when you are not at peace with food). Give thought to something special that you love about each guest, and be sure to tell them how you feel. Put the focus on them, not the food.
  3. Savor your food. Focus on each bite of food that you put into your mouth. Experience the taste, texture, flavors and aroma of the food. Do you like it, dislike it, or it’s just okay?  If you aren’t fully satisfied with it, don’t finish it.
  4. Sit down at the table. Eating while standing around the buffet table or while walking around will decrease your attention and satisfaction with your meal. Instead, plan to sit while eating. Fill your plate with food and find a table to sit.  Friends and family will likely join you and you can enjoy nice conversation while being more mindful of your eating.
  5. Listen to your body. It’s important for you to take the time to listen to your body’s inner signals as you are getting satiated.  Stop eating when you feel comfortable, you can always wrap up the rest for another time.  This will help you enjoy the homemade pie without guilt.
  6. Indulge in your favorites. Don’t avoid your favorites that come around once a year. Avoidance can lead to caving in and then to overeating.  It’s much better to eat a small portion of something you really want than to give it up entirely. Choose those foods that you don’t typically have year-round. Take a portion and enjoy without guilt.

If you’re looking for more help to ensure you have a stress-free holiday season, look no further than right here!

December 1st marked the month-long Holiday Special of my Stress Less, Eat Less – Holiday Edition Program. This program is designed to help you develop personalized strategies specific to your situation to help you beat holiday stress eating.

 

In this program, you can go at your own pace. I will walk you through the 3 simple steps to developing a calm mindset and learning the strategies you need that will help you stop stress eating in its tracks.

 

Click the link here to read more about the program and sign up today! You can also reach out to me here if you have any questions.

 

Here’s to a stress-free holiday season!

 

How to Push Through Fear

Fear, “an unpleasant often strong emotion caused by anticipation or awareness of danger” (Merriam-Webster) or “an unpleasant emotion caused by the belief that someone or something is dangerous, likely to cause pain, or a threat” (Dictionary online).

 

If you stop and think about it for a moment, you probably have some fears in life. They can be related to traveling (flying in an airplane, driving on highways), animals (dogs, birds, insects), or relationships (commitment, marriage) to name a few.

 

But every day, I encounter clients and prospective clients that express fears related to two other things: food and change.

 

Food Fear

It’s not surprising to me that so many people have food fear. Food fears can be targeted at specific foods (i.e. pastries, chips) or whole food categories (i.e. breads and grains). They can relate to situations such as going to a party (“I won’t be able to resist the cake”) or meeting friends for dinner at a restaurant (“There are too many options, I’ll be tempted to order something not on the “light menu”).

 

How Does Food Fear Develop?

 

Well, typically they develop from messages you’ve received around these foods. These can be messages from members of your family, friends, or even health professionals. If your mom was a chronic dieter and she’d make statements such as “I can’t eat x” or “I gained 5 pounds just from eating y last night”, you internalized these messages and with repetition, they became your beliefs.

 

Food fears also develop from what you hear in the media, read in the newspaper,  and see in advertisements. Let’s face it, there is always someone touting the next great miracle to lose weight and it usually includes demonizing certain foods and/or food groups.

 

How Do You Heal from these Beliefs and Food Fears?

 

Bear with me, I’ll answer that question soon. First I want to address the second fear I revealed above: fear of change.

 

Fear of Change

 

Just the other day my hairdresser was telling me that the salon is moving down the block. She was upset. I asked her why. She said, “I don’t like change”.

 

Yes, change is hard. But if you have been engaging in the same behaviors for years without seeing results, then continuing these behaviors isn’t going to change anything. You cannot continue doing the same things and expect different results. That’s the definition of insanity (according to Albert Einstein)!

 

So, let’s dig a little bit here. What are you afraid of?

 

It could be a fear of actually NOT dieting anymore. It’s comfortable to diet. Well, what I mean is its familiar to you. You know what to expect, it’s safe for you. Diets tell you what to eat, when to eat and how much to eat. You don’t need to make any decisions.

 

But let me ask you. Is this how you want to live your life? Or, do you want to be in charge of your own body and your food choices?

 

Perhaps it’s fear of success? I know, at first this sounds odd, doesn’t it? But take a moment and give thought to this one. Are you afraid to succeed for some reason? What reason might that be? Perhaps lack of confidence that you won’t be able to sustain this way of eating and living. Perhaps fear of achieving the body you’ve always wanted but you don’t want the attention this new body will bring you.

 

If you don’t learn to change old habits to make way for the new, you’ll never achieve the results you so desperately want.

 

Healing from Your Food Fears and Fear of Change

 

To heal from your food fears, you must first recognize what your beliefs are around these foods. To do that, you need to identify the negative messages you received and at what stage of your life you received them. And, from whom did you receive these messages? Then, and only then, can you work towards overturning these messages, beliefs and ultimately be at peace with food (and your body!)

 

To overcome your fear of change, you need to uncover the real reason why you are resisting change.  Realize that change will not happen unless you become just a little uncomfortable now in order to change your future. What is at the root of your fear of change and why you are so resistant to it?

 

If you’re like most of the woman I speak with, you’ve been working at breaking free of dieting for a while. You’ve researched the topic, spoken with coaches, downloaded materials and have read it over and over again. Yet, you are still stuck.

 

If you’d like me to help you get unstuck, I invite you to hop on a call with me and let’s discuss the possibilities. Get a spot on my calendar HERE.

 

Don’t see a time that works for you? No problem. Email me at Bonnie@DietFreeRadiantMe.com

 

How to Stay Motivated

The diet mentality finds its way into your life in very sneaky ways. But that’s okay because that’s how you learn to recognize it and get stronger at shooing it away. This happened to be last month’s theme in my membership program, Intuitive Eating Mastery Circle™. The more we highlight all the ways it shows up, the more of an expert we become at knocking it down!

 

I had a question recently from one of my subscribers (we’ll call her Sally) which is today’s Intuitive Eating Wednesday Question!

 

“How do I stay motivated to care, to keep my focus, to keep trying to eat intuitively, when life is so busy and I have failed miserably for years?”

 

I feel the pain in her question. And I wonder if you feel the same way as Sally. While I don’t know Sally personally, it seems from her question that she has come to the conclusion that diets don’t work. Which is great! But it also seems like there is some lingering diet mentality. This is common when first embarking on the intuitive eating journey.

 

There are two areas I want to highlight and hopefully shed some light on for Sally (and for you if you are resonating with her question).

 

Control is Dieting

 

By the tone of the question, it sounds  like control is playing a big role in “trying to eat intuitively”. I’d have to explore more with Sally what this actually means for her, in other words, how is trying to eat intuitively showing up for her each day. If it’s trying to eat only when hungry and stopping when full, then we are likely looking at the “Intuitive Eating Diet” at play here (or another way to describe it is the “Hunger and Fullness Diet”).

 

Many chronic dieters are on board with the fact that the diets have never worked for them. They love the concept of intuitive eating, so immediately start focusing on only eating when hungry and stopping when full. But here’s the problem with this. If they haven’t yet rejected the diet mentality, this will trip them up each time. Hunger and fullness cues become more rules and then when life gets busy and they are running around and aren’t as aware of their inner signals, they think they have failed. They think they need more control, more willpower!

 

Needing to have control and willpower is still dieting!

 

Is this possibly what is happening to you?

 

Limiting Beliefs and Self-Fulfilling Prophecy

 

Limiting beliefs are beliefs that you are holding onto about your body, weight or food that are causing you to self-sabotage and are preventing you from living your best life.

 

“I have failed miserably for years.”

 

This statement right there is a belief that Sally has been holding onto that is keeping her spinning her wheels.

 

Beliefs come from messages that you’ve received, often as far back as childhood. Your thoughts and beliefs drive your feelings which drive your actions which give you your results.

 

If you continue to repeat over and over that you have failed miserably for years, then you will continue to do so…it’s a self-fulfilling prophecy. Change your beliefs and you’ll change your outcomes.

 

Ahh, I know this is not so easy! I spend quite a bit of time with my clients working with them on identifying their limiting beliefs, re-framing them into true beliefs and ultimately rewiring the neural pathways in their brain.

 

I have discovered over all the years of coaching and counseling clients that this step can’t be overlooked. If it is, you will continue to allow the sneaky diet mentality to get you every time.

 

If you are interested in learning more about how to break through your limiting beliefs, click here to explore my Intuitive Eating Program for Adults! And, you can read the stories from my clients who have successfully rewired their neural pathways and are now living life as an intuitive eater.

 

 

 

Digging Into Desserts as an Intuitive Eater

As a Certified Intuitive Eating Counselor, I am often asked about the role that dessert plays in our eating plan. Many people who are stuck in the diet mentality see certain foods as off-limits. This is largely due to the many diets they’ve been on that place foods into two categories, healthy foods and “junk foods” (or “good” and “bad”, “legal” and “illegal” etc…you get the idea).

 

When food is labeled as forbidden, it just becomes that much more appealing. When you place limits on how many sweets you can have or when you can have them, you are giving that food power over you. You are treating certain foods like a vice instead of a delightful treat to be savored.

 

Food is not meant to be categorized in such a way. As a matter of fact, I have a pet peeve when people call food “junk food”. Food is not junk and food is not garbage. Food nourishing to our body and soul. Food is neutral and there are ways you can incorporate what you would call “junk foods” into your eating style without demonizing it.

 

In order to build a healthy relationship with food, it is imperative to stop demonizing it, and look at it as a source of nourishment.

 

When working with my intuitive eating clients, I take them on a journey in which, together, we work to rebuild a happy and healthier relationship with food. During this journey, we reframe the way they way they look at desserts and sweets, and refer to these foods as either “fun foods” or “play foods.” They find it enjoyable to incorporate play foods into their eating style once they rebuild that trust within their body. They no longer fear these foods.

 

Chocolate chip cookies, lemon meringue pie, and salty caramel ice cream are not “off limits”. As you learn to enjoy all foods on your intuitive eating journey, you will find that every food has a place in your life, if you so choose.

 

Some sweet treats that can’t be beat:

  • Anything with berries in it. Berries are a great way to sweeten up any meal or snack. They have antioxidants, they protect your cells from free radicals and they are delicious. Check out my favorite ways to add berries into my meals.

 

  • Cookies, in any shape and size. Cookies are great because you can have one or two or five! You decide based on your level of hunger, not based on a pre-determined portion. To learn more about these delicious treats, check out my blog post.

 

  • Nuts – I’m just nuts about nuts. Nuts are packed with nutrients, fiber and healthy fat making them the perfect snack or after dinner dessert. While nuts might have once been an “off limit” food for you, as an intuitive eater you are now embracing them for their healthy fat content. Learn more about the various nuts and how to incorporate them into your menus.

 

  • The perfect parfait. Parfaits are a great after dinner treat, especially when they are homemade and you get to decide what to put in them. For simple instructions on how to make your own click here.

 

In practicing an intuitive eating lifestyle, you will learn how to pay attention to your body’s internal hunger and fullness cues.

 

Quick Tip

When you are eating a food, try and remember how that food is affecting you both mentally and physically.

 

Remember how you felt after eating a quinoa salad and compare that to after you had a giant cheeseburger. When you pay attention to how foods affect you, you will feel more in charge of your eating. You may not crave that BLT as much when you realize how much better you feel when you eat a yogurt for breakfast instead. Don’t get me wrong, there are mornings when a giant stack of pancakes is in order, however as you become more intuitive and skilled at listening to your body, this may not be as common of an occurrence as before.

 

Interested in learning more about intuitive eating? Contact me to learn more about my various intuitive eating programs.

 

Your Turn to Take Action: What is your favorite sweet treat? Let me know in the comments below!

 

 

Mindful Eating for Maximum Nutrient Absorption

It wasn’t too long ago that the concept of intuitive eating was regarded as a “new science.” Time and time again, a new client would sit across from me in person or on Skype and say “why haven’t I ever heard of intuitive eating before?” Truth is, I still hear this today. This is probably because the diet industry has a louder bark than those of us practitioners practicing and teaching intuitive eating.

 

While intuitive eating might be a newer concept for you, more than likely mindful eating is less “new”. Being mindful and tuning into your body’s natural signals is a science that is rooted in our oldest ancestry. Tapping into those innate practices that your ancestors once held, or being mindful when you eat, is one way of conquering your battle with food.

 

So what is mindful eating?

 

Let’s start with understanding what mindfulness is. Mindfulness is a state of being conscious or being aware of something. It’s paying attention to your thoughts and feelings without judging them, without believing that there is a “right” or a “wrong” way to think or feel in that particular moment.

 

When you are being mindful, your thoughts tune into what you are sensing in the present moment, rather than thinking about the past or the future.

 

Mindful eating involves developing a special kind of awareness that you bring to the table when you eat. It is less about what you eat and more about the way you eat. It’s the act of slowing down, savoring the flavors, and enjoying every bite.

 

As you mindfully eat, you become aware of your eating habits, especially the ones that sabotage your eating experience.

 

Becoming a mindful eater takes practice.

 

Being mindful in other aspects of your day are also important and can include deep breathing exercises, meditation and writing in your journal. No matter how you focus on being mindful, small steps are key. There are psychological as well as physical reasons why slowing down can influence the way your body works.

 

For one, mindful eating can actually readjust your metabolism for efficient and effective functioning. The reason for this is because your body is basically functioning in one of two modes. One mode is the fight-or-flight response. This response is stimulated when you are in action. This response releases cortisol, and designates blood to your extremities in your muscles and bones.

 

The other mode is rest and digest. When you sit down and peacefully enjoy your meal, your body draws your blood flow to these organs of digestion. This effectively breaks down the carbohydrates, protein and fats that you consume.

 

Based on these two physiological responses, it’s clear to see where you may be going wrong in your quest to nourish your body and be healthy and strong. When you eat on the go, in your car, on the bus or on your walk to work, your body is designating its blood flow and energy to muscles that are moving instead of your stomach. Eating on-the-go causes the absorption of nutrients to be impaired.

 

And, on top of that, you aren’t focused on what you are eating, and likely are not satisfied psychologically. Therefore you find yourself looking for food soon after to fill some sort of “need”.

 

If you want to maximize your body’s absorption and efficiency and have utmost pleasure in your food and meals, start by avoiding all distraction while you eat. Eat and just eat. Take the time to sit down, take your mind off your tasks and simply eat. Step away from your desk at work or find a spot to eat outside to increase the joy you have when eating. Do the same for each meal.

 

While this might seem difficult at first to do, you will reap the benefits soon enough.

 

Your Turn to Take Action: Name one mindful eating technique you will try tonight?

 

There’s No Perfection in Intuitive Eating

One of my favorite motto’s is “There is no perfection in intuitive eating”. My clients can recite this in their sleep, they hear me saying it THAT often!

 

As a past dieter, you’ve likely fallen into the perfection trap. You have to follow your diet just perfectly, or else you’ve “cheated”, you’ve “fallen off track”, you’ve “messed up” or you’ve “failed again”. This is a tough way to live, with the “perfection cloud” hovering over your head at all times.

 

Honestly, there are so many ups and downs in life, it’s just not possible to be perfect. Nor, is it necessary. Striving for perfection only leads you to feeling like a failure when you cannot meet that impossible standard you set for yourself.

 

In intuitive eating, we don’t strive for perfection. The journey towards reclaiming your ability to listen to your inner body wisdom is a process where you learn a lot about yourself and you grow in so many ways. What you used to view as a “setback” in your dieting days you now view as a learning opportunity. This is a much more gentle, kind, compassionate approach.

 

Let me share an example with you.

 

My son and daughter in law went away on vacation and my young grandsons (ages 5 and 2 ½) were staying with me for a few days. Oh how I love those little boys!! But I will tell you that as little boys go, they are very active and kept me on my toes! I found that my schedule of eating and my choice of foods was out of my routine because I was tending to the boys as they were my top priority.

 

If I was still a dieter who worried about every morsel of food I ate, I probably would have freaked out that I couldn’t follow my “plan” (aka diet). But since I am no longer tied to diets, good and bad foods and harsh self-talk, I was able to go with the flow. No guilt, no freak-outs and no regret. And now that they boys have left, I am back to my routine and feel great.

 

Life is too short to worry about the little things. And food worry is one of those little things.

 

If you’ve been struggling with your relationship with food and your body for years, let’s put an end to it. Take advantage of my End of Summer Special where you can get up to 75% off my two most popular intuitive eating programs. Learn more and grab your special savings here!

 

If you’d prefer one-on-one private sessions with me, just click here to email me to set up a time to speak.

 

Your turn to take action: What will you do today to rid yourself of the idea that you have to be perfect? Let me know in the comments below.

 

 

 

3 Steps to Stop Overeating on Vacation

Summer is in full swing, it’s my favorite season! There’s less stress, no school carpools or tutors to schedule and it’s a time when my husband and I take some much needed time off.

 

In the days when I was dieting, I would often be apprehensive about an upcoming vacation. It would start with the thought of trying on all the summer clothes in my closet to see what “looked good” and have them piled high on my bed until I narrowed it down to what would make it into my suitcase.

 

Then of course it was the thought of what I would eat on vacation. Would the restaurants have food that was “on my diet”? What would happen to my weight if I ate out at a restaurant each evening? And what about the drinks? I don’t mean water, that I have no problem drinking. I mean the cocktails that I may want to enjoy at the pool or at dinner. How many calories and how much sugar will it have and how will it affect the number on the scale?

 

Oh my, this is just so exhausting, so forget it! I’ll just enjoy my vacation and start my diet again when I get home.

 

Does this sound familiar to you? Have you done this, or thought these same things? (Please comment below the blog in the comment section….)

 

The above scenario depicts what I call the “Vacation Diet Mindset”. Yep, there’s a name for this. You are so good on your diet all week/month/year long, but vacation comes and all that “goodness” gets tossed out the window. Why?

 

Well, since you’ve been depriving yourself of the food you love while dieting, you figure that when you are away on vacation and enjoying yourself, you might as well enjoy yourself with food too. But the problem is it leads you to overeating and overindulging and quite honestly, not respecting your body.

 

Here’s the thing. If you were not restricting all week/month/year before your vacation, you’d be enjoying all the food you love all the time and you wouldn’t have to go into “Vacation Diet Mindset” when you went away.

 

So how do you shift out of this mindset? Here’s 3 steps to get started:

  1. Commit to no longer dieting. And by dieting, I also mean your own self-designed diets and food rules you put into affect for yourself. I know that’s a tall order, but until you are able to give yourself unconditional permission to eat what you desire, you will restrict and deprive and fall into the Vacation Diet Mindset on your next vacation.

 

  1. Take the Mindful Eating Pledge. Basically, this means promising yourself that you will be mindful of the food choices you make and you will maintain an awareness so you can fully savor and enjoy the food you are eating. When you do this, you will find that it will be easier to recognize fullness and stop before you get overfull.

 

  1. Ask for Support. The journey towards returning to being an intuitive eater and achieving WholeBody Trust™ of your mind, your hunger and your food takes time and requires support. There is no reason you need to do this alone. Seek support from your loved ones, a registered dietitian nutritionist-certified intuitive eating counselor and a community of like-minded women on the same journey as you. It’s powerful!

 

Are you struggling with your intuitive eating journey and want to take it to the next level? Join us in the Intuitive Eating Mastery Circle. Learn more here.