Eating during the holidays is about enjoying good food, company, and traditions. But does the thought of holiday eating provoke feelings of guilt or shame for you? Are there too many holiday "food police" at your gathering? Wouldn't it be nice to banish the nutrition commentary and the latest diet fads from your table?
Would you like to be able to savour every bite and let go of the fight against food and your body? As cheesy as it sounds - this is the gift that keeps on giving. I see countless women and men who grew up in households with dieting parents who have spent years on diets. Some of my clients started to feel the need to restrict what they ate and change their bodies at the age of 6 years old. Unfortunately, some of them have gone on to develop disordered eating or eating disorders. But they can find peace with food.
As my gift to you this season, and generations of you to come, I created "Your Holiday Intuitive Eating Guide." Whether you are new to intuitive eating or a seasoned intuitive eater (which we all were at some point) this guide will provide you with lots of helpful tips about taking a non-diet approach to the holiday. If you haven't given yourself permission to let go of guilt and shame about eating then this guide will give you that permission so you can get back to what the holidays are truly about for you.
In this free guide I walk you through each principle of Intuitive Eating and how to it relates to holiday eating. As an added bonus each principle includes a quote from one of my 10 favourite non-diet professionals (dietitians, social workers, and body image coaches) throughout Ontario and Quebec!
Intuitive eating is not about throwing caution to the wind with your health or the "whatever diet" or the "hunger/fullness diet." Evelyn Tribole, one of the creators of Intuitive Eating describes it as "a dynamic interplay between mind and body. Essentially, [it] is a personal process of listening and responding to the direct messages of your body in order to get your physical and psychological needs met."
I hope you enjoy this guide - download it here and feel free to share! Happy holidays!
A love-hate relationship with food can be stifling. Is this how you would describe yours? Intuitive Eating, described as "freeing" by many of my clients is a way to make peace with food. Designed by two Registered Dietitians – Elyse Resch & Evelyne Tribole, over 20 years ago, it is now gaining great popularity. Their intention, however, was not for it to become a fad diet but a sustainable way of eating. Let's discuss what it is.
Intuitive Eating is based on a non-diet approach to health. Unlike many diet plans, it encourages people to put their weight loss goals on the back burner, and instead focus on functional health. Maybe being able to tie your shoes easier, carry a heavy pot of food to the table or even play longer outside with your kids are examples of functional health for you or something else? This may seem daunting to you but weight does not determine health.
Reject The Diet Mentality - focus on sustainable eating
Honour Your Hunger - learn how to understand your body's innate hunger cues
Make Peace With Food - learn how to give yourself unconditional permission to eat
Challenge The Food Police - they exist internally and externally - but are unnecessary
Respect Your Fullness - learn how to understand your body's innate fullness cues
Discover The Satisfaction Factor - eat to feel satiated rather than solely meet nutrition requirements
Honour Your Feelings Without Using Food
Respect Your Body - learn to respect or honour your genetic blueprint for size
Exercise - Feel The Difference - movement for fun and pleasure to burn off your last supper
Honour Your Health - Through Gentle Nutrition - move away from rigid eating rules and enjoy food
Research has demonstrated that Intuitive Eaters have better body satisfaction, reduced overeating and psychological stress, improved cardiovascular risks and blood lipids.
The goal of intuitive eating is to work towards normal eating, which can be joyful, whether healing from disordered eating, chronic dieting or after recovery from an eating disorder. Listening to many stories of clients who struggle with the heart-wrenching diet cycle for years, I am happy I have been able to offer this approach for the past 5 years. Contact me if you'd like to learn more about this evidence-based approach from a Dietitian passionate, educated and experienced in ending your stifling relationship with food.