"Exercise" is a word that can carry a lot of baggage, especially if you've used it to try to lose weight or otherwise control your body. That's why Intuitive Eating focuses on "movement," which can feel more joyful.
It’s hard to make peace with food, honor your hunger and fullness cues, and all the rest, if you’re at war with your body. That’s why the eighth principle of Intuitive Eating is “Respect Your Body.”
The reality is that sometimes, using food to soothe your stress or uncomfortable emotions is the kindest choice — and sometimes it’s not. That makes trying stamp out emotional eating altogether very diet-culturey.
Why the Intuitive Eating principle of "Feel Your Fullness" can be so challenging, especially if you are a chronic dieter or are a member of the Clean Plate Club.
Eating is supposed to be pleasurable and satisfying. Yes, food is our fuel, but when we eat satisfying food in a pleasant environment, the pleasure we experiences ADDS to our satisfaction. And food satisfaction and pleasure not only adds to our happiness, it makes it more likely that we will happily eat a variety of nutritious foods.
Pumpkins deserve a lot more respect than they get from Halloween jack-o’-lanterns and pumpkin spice lattes. Sure, they’re a centerpiece of most Thanksgiving dessert tables, but pumpkin’s flavor and nutrition assets make it a worthy part of everyday fall and winter meals.
There’s no shortage of opinions on how we should or shouldn’t eat, on which foods are “good” foods and which foods are “bad” foods. Yet no matter what comments we hear from the collective food police, our inner food police is likely to be harsher.
The Intuitive Eating principle Make Peace With Food is about unconditional permission to eat, and it's a place where new Intuitive Eaters can get stuck.
When you become programmed to believe that you can’t trust your body when it tells you it needs fuel, it becomes hard to honor your hunger.
The first Intuitive Eating principle is “Reject the Diet Mentality,” and while this principle is fundamental, it looks different depending on your dieting history.
Do you find it hard to really connect with other people? Or, do you feel like you’re a dumping ground for other people’s problems and demands? If you answered yes to either of these, your boundaries might need a tune up.
Exercise is good for every body, so it's exciting that there are more and more size inclusive fitness resources. Here are my top picks.
When you aspire to become an intuitive eater, the journey is more important than simply getting to the destination. There is no finish line.
Food addiction is a hotly contested idea. But regardless of where science stands, it does appear that the "food addiction" label fuels fatphobia.
Are processed carbs really universally responsible for weight gain? Let's look at recent claims, along with other factors to consider.
Part of breaking free of dieting and moving towards body acceptance is grieving what you’re leaving behind. Here's what the grief process might look like.
When it comes to eating, many people focus on what to eat before giving care and attention to how they eat. They could use an eating skills tune up.
Looking for body peace? My review of "More Than A Body" by Lindsay and Lexie Kite gives an overview of this phenomenal book, and the pathway it offers to body image resilience.
When we meticulously track our calories in and calories out, then feel secure in the final tally, we're really just kidding ourselves. That's because calories aren't always what they seem. This is why Intuitive Eating is a better way to gauge when you've had "enough" to eat.
You know what bothers me? The idea that anyone needs to change their body to meet someone else's ideals. That "someone" could be a spouse/partner, a friend, a stranger, or society at large.
If not dieting, then what? That question tends to loom heavy in your mind when you've decided it's time to get off the diet rollercoaster, but aren't sure what life after dieting would look like. And there are many reasons for saying goodbye to dieting, a.k.a. the intentional pursuit of weight loss.
Does losing weight improve health? The long-term effects of weight loss dieting may not be quite what you expect. You might even be surprised.
The idea of maintaining weight within the boundaries of a so-called “healthy” weight range is replacing talk of being “thin” or achieving a certain clothing size. But have we just swapped one distorted way of thinking for another?
The feeling that you can't stop overeating can be physical, psychological...or both. That's why it's important to consider the root causes.
When you want to give up dieting and embrace intuitive eating, but are finding it hard to "do the work," you may be conflicted about changing.
Why do we need to shut down fat talk, diet talk and body shaming of strangers? Because these are not innocent behaviors...they cause real harm.
The The New York Times supported fatphobia by publishing an article that suggested cutting ties with friends who are fat. That's a problem.
Not feeling great about your body or your eating or exercise habits? Instead of falling for diets in disguise, consider what wellness really means.
Breaking up with dieting? You may think that meal planning and intuitive eating are far from a perfect match. Here's why you should reconsider.
Food deprivation can lead to binge eating or compulsive eating, and that deprivation can be voluntary (dieting) or not (food insecurity).
There are many things kids have to do that they may not consent to (like homework). But those things don’t do damage the way non-consensual dieting does.
Thursday is no-diet day. Why not make it "no more diets" day? If you've been thinking about saying, "Bye, bye, don't let the door hit you on the way out" to diets, May 6 is certainly as good as any day to start.
A key part of habit change is awareness. If we’re not aware of our habits, we can't change them. But there’s a problem with awareness...the messy middle.
How and why we eat isn’t just about the food, and that fact is certainly no less true when you look at Intuitive Eating. A new study really highlights that...and says a lot about society, too.
Any kind of food restriction or deprivation can lead to rebound or compensatory eating, sometimes even binging. This phenomenon is something I’m seeing right now in some friends and family, as well as a few clients, who find themselves really reveling in the freedom of dining out with also vaccinated friends and family.
I have a mantra when I exercise: “Exercise to be strong, not smaller.” It’s what gets me through on those days when body image is not exactly in peak form, as I dare say is the case for everyone, at least from time to time. It’s also a way of continuing to deprogram myself from decades of believing that the primary benefit of exercise was weight loss.
Even if you have Zoom fatigue, you can still listen to stuff, right? And now that we've waved buh-bye to winter and welcomed spring's (sometimes) warm embrace, odds are you'll be outdoors more. And needing stuff to listen to. Fancy some non-diet podcasts? While I've subscribed to a LOT of podcasts, these are the five that I listen to and recommend the most
There’s a lot of interest in Intuitive Eating, and while learning to become an intuitive eater again can be hard work, it’s unnecessarily hard, not to mention frustrating, when would-be intuitive eaters fall into one of these three common traps.
As with many ideas that suddenly start to grow in popularity, the central tenants of intuitive eating can be easily misinterpreted. If you're starting to practice Intuitive Eating, you may get some interesting comments and questions from family, friends and co-workers.
If I were to make a bet, I would bet that most of you wouldn’t mind having more energy. And possibly more stable energy. It’s no fun feeling like we are moving through our days operating consistently at about 70 percent of what we know ourselves to be capable of. Here are six solid tips for moving yourself closer to 100 percent.
You're a grown-ass woman with decades of experiences to your credit, and you've got it all together — at least you look like you do. OK, sure, you never have a kind word for yourself when you look in the mirror. And, yeah, you're obsessed with what you're eating (or not eating), get anxious if you have to miss a planned exercise session, and maybe you indulge in some secret binges, and even an occasional purge? Those can't possibly be signs of an eating disorder...right?
I’ve discussed the “one bite at a time concept” from my website tagline so now let’s turn our attention to the phrase “optimal health.” What is that, exactly?
When it comes to health, does body mass index (BMI) matter? That question has been a matter of debate for decades. A mathematical formula originally developed by to look at trends in population health, today many healthcare providers use BMI as it was never intended—to diagnose individual patients.
As tempting as it is to imagine that life falls neatly into categories, this sort of black-or-white, all-or-nothing thinking does not reflect the fact that life is, if not messy, at least existing on a spectrum or continuum. That’s no less true with how we relate to our body weight, our food, and how we move our bodies.
While more and more people are seeing the benefits of an approach to health that doesn’t make losing weight or being relatively thin a priority, there is also a lot of misconceptions about Health at Every Size, or HAES. Some of those misconceptions are innocent, others are willful and even calculated.
In my column last week for The Seattle Times, I reviewed the new book from Lindo Bacon, “Radical Belonging.” As is often the case, when I interview book authors, there’s a lot of material that gets left on the “cutting room floor” because I run out my allotted words. Here, I give space to those words, as well as talk about what Bacon's books mean to me.
It's easy to slip into food-restriction mode if you "overdid it" during the holidays. Here's why you should choose food peace instead.
I occasionally about whether Intuitive Eating is basically “intuitive weight loss” — although honestly, most people who contact me about learning Intuitive Eating are simply sick and tired of (even exhausted from) the years or decades of dieting they’ve put themselves through. They’ve reached the point where they just want to make peace with food and their bodies.
There’s a lot we can’t control in life — especially now. And some of the uncertainty that cast a shadow over three-fourths of 2020 will seep into at least the first part of 2021. But most of us are fortunate enough to have the ability to meet our basic needs (I fully realize that this is not the case for some). But how you view those needs can mean the difference between surviving and thriving.
It's Christmas week, and whether you celebrate Christmas or instead honor one of the other winter holidays, why not give yourself something nice this week. I'm pretty sure you deserve it. Because the best gifts don't have to carry a hefty price tag --- or any price tag, really --- I want to offer you five ideas for totally free gifts you can give yourself, all in the spirit of trying something new and practicing meaningful self-care.
How have the holidays been treating you so far, foodwise? Are you feeling peaceful about food, or conflicted and chaotic with a side of guilt? If you are in a pattern of yo-yo dieting, that potentially sets you up for a lot of chaos and guilt when faced with foods that don't fit how you think you "should" eat.
Resilience helps us survive (and even thrive) when times are tough, and self-compassion can help you build or recover this essential trait. That's important, because resilience affects our physical and mental well-being.
In the presence of once-a-year holiday treats and the pressure to be jolly, it’s easy to fall prey to one of two extremes: plunging into overindulgence or retreating into deprivation. Instead of labeling foods as "good" or "bad,” take a more meaningful approach by incorporating some mindfulness + intuitive eating into your holidays.
I recently signed up for home deliveries from Imperfect Foods, and it turned out to be a "perfect" pandemic solution. In my review, I spill the (imperfect) beans.
Do you fall prey to busy brain syndrome? Do you feel guilty if you're not being "productive"? You can probably thank this country's Puritan legacy for the idea that idleness is akin to all manner of sins. But here's the reality: Our brains need more downtime...and there's no underestimating the benefits of that downtime.
What is embodiment, and why is it so much better (and more powerful) than "body image" or "body positivity" for living your best life? Learn about positive vs. negative embodiment, plus the power of telling your body story.
Elimination diets have been trendy for a while now, but these diets are are not uniquely positioned to help you improve your health (i.e., they aren't the "secret sauce"), and there's a chance they could actually harm your physical or mental health.
When I was a kid, Campbell’s Soup was a mainstay in our house. Chicken Noodle,
Do you have a fixed mindset or a growth mindset. Having a growth mindset can help you be healthier and happier, in part because it's tied to self-compassion, not self-esteem
Eating for health and well-being is about more than just the food you put in your shopping cart, on your plate and into your mouth. You could eat the most meticulously planned, nutrient-rich diet in the world and not experience true nourishment from it if you’re ignoring two other aspects of eating and nourishment.
If you’re like most people, you're limiting trips to the grocery store and how much time you spend in the store, sticking to replenishing basic staple items. If that's starting to feel a little lackluster, here are some ways to liven up some of your pantry essentials without needing to shop more often.
Many of the behaviors that can contribute to better health in people of all sizes slip to the back burner when weight loss isn't on the agenda. Why this is a big problem, and what you can do about it.
Grappling with food guilt? it's likely that you feel that you've eaten something you shouldn't, that you’ve had a willpower “fail" by bumping into one of your food rules.
A client once said to me, "I need to get my body on board with my brain." It was a succinct, well-articulated expression of what's really a multi-faceted issue, rooted (not surprisingly) in diet culture.
I wrote a post about acceptance back in March, shortly after it became clear that
I received an email last week from someone wondering what "non-diet" actually means, in general,
What happens when doctors, scientists, and the culture at large cling to beliefs about weight and health in the face of contradicting evidence? You see the perpetuation of diet culture, weight bias, and a lot of doing the same thing over and over and expecting different results.
Let me tell you a little story about motivation. I really, really want to get into graduate school and study nutrition. I want it so bad I can taste it. I want it so bad that I spent all weekend working organic chemistry problems. I want it so bad that I am skipping a family camping trip over the July 4 weekend so I can work organic chemistry problems.
When you don't have fond feelings for your body, you might be loath to show more than a few inches of skin, even when the temperature rises. Not only can this leave you uncomfortable for much of the summer, but it can interfere with summer fun.
What does it mean to have a 'healthy' relationship with food? An 'unhealthy' relationship? I explain, so you can explore your own food relationship.
Have you heard the term "food freedom" on social media, or elsewhere? Did you wonder, "What is that about...and do I need it?" Maybe you knew it was something you needed, but didn't know how to go about it.
When we know what behaviors and habits help us feel our best, you would think it would be adequate motivation for doing those things…yet often, it’s not. What’s the deal?
Think that pursuing weight loss will also improve your health? That's definitely the dominant narrative in our society, but in reality there’s less overlap between weight loss behaviors and health behaviors than you think.
Body positivity is wonderful thing...until it isn't. I want to discuss the term “body positivity,” including why (I think) it’s great, on one hand, and problematic, on the other hand.
The concept of eating a “plant-based” diet has been becoming more popular over the past few years, and it appears that it’s gaining even more traction as the coronavirus pandemic grinds on. Is this a good time to hop on the bandwagon?
Cooking more at home thanks to coronavirus? Has this revealed some gaps in your kitchen skills? Here are some of my favorite resources for gaining more competence (and confidence) in the kitchen.
Can you practice intuitive eating during a pandemic? Yes...and in some reasons, intuitive eating is more relevant than ever right now.
When running to the store isn't a realistic option, this recipe for an easy grain salad can answer the question, "What kind of easy side dish I can throw together quickly?"
A delicious, nutritious, fresh and flavorful soup from pantry ingredients? Yes indeed! Just don't wear white while you make it (trust me).
Life in the age of coronavirus is not what anyone would have chosen. Is it possible to take the lemons we've been handed and make some lemonade?
It's easy for coronavirus anxiety to send you spiraling. While it may sound strange, cultivating acceptance can calm you and let you do what needs to be done.
How do you practice self-care when dealing with the uncertainty of coronavirus? Be mindful of what media you're consuming, find ways to stay connected with others, and nourish yourself the best you can (foodwise and otherwise).
It’s a comment I hear a LOT: “I can’t stop eating!” It’s easy to think that you are somehow broken if you find yourself feeling out of control around food, but you’re not. That doesn’t mean that something doesn’t need to change.
Why diet culture causes harm to everyone, even if you've never dieted. How? By impacting relationships, affecting how you view food and your body, and warping your view of what it means to be healthy.
'Diet culture' isn't just about dieting. Even if you have never diet culture affect you. I explain what it is, and where it hides.
Why did The New York Times perpetuating weight stigma with a completely unnecessary, unhelpful article that covers territory already trod countless times before?
When asking, “Why cultivate mindfulness?” first consider that when our default is mindlessness, it’s easy to be controlled by our thoughts and not even notice.
Do you experience guilt about eating? When we feel guilty about what we're eating, we can easily slip into mindlessness. Both the guilt and the mindlessness ironically detract from whatever pleasure and satisfaction we might feel, contributing to overeating.
Mindfulness is experiencing some backlash lately, but I think the dismissal of mindfulness is based on the unfortunate co-opting of the term, which in many people may contribute to the pursuit of being “perfect” about being mindful. As in other endeavors, don't let perfection be the enemy of the good.
(Includes some important 2022 updates!) Diets in disguise...they’re everywhere. But increasingly, diet promoters have turned to gaslighting by verbally jumping on the “non-diet” trend, then promoting what is in fact a diet while telling you it’s not. Well, if it looks like a duck, swims like a duck, and quacks like a duck, it’s probably a duck.
When did “exercise” go from being a leisure activity to something pursued as seriously as a college degree or job promotion? It’s time to bring back enjoyable exercise...especially if we want to stay active for life!
Morning rituals can be anything that helps ground you and ease you into your day. Anything that helps you care for body and mind. If you don't have a morning ritual, why not create one?
I’m not a fan of New Year’s resolutions. That said, there just are certain times of the year that seem to present us with a metaphorical blank slate and cry out for some grand gesture. Enter...New Year's intentions!
In this season of giving, I encourage giving not only to others, but to ourselves. I think this is especially important for people who tend to give of themselves to others year-round, whether by nature or vocation. Remember, self-care isn’t selfish.
Do questions like "How can you possibly be hungry already? I’m still full from breakfast/lunch" bother the bejeezus out of you? Why you don't have to justify your hunger to anyone.
Something I take seriously, whether I’m talking one-on-one with a clients or writing an article or blob post, is myth-busting. There is a lot of misinformation (read: myths) about nutrition and health out there, and I don't want you to be spending your time and money chasing magic bullets that aren't so magic after all.
Does pleasure fit with intuitive eating? Absolutely! And not just because chocolate cake is no longer "forbidden." More importantly, intuitive eating helps you find the pleasure of truly nourishing yourself.
As we approach the holiday season, I want to give a shout out to a not-so-little thing called mindfulness. Specifically, how mindfulness can make us happier, which is ALWAYS a good thing, but feels especially timely right now.
This is Part 2 of a two-part post. Part 1 is about what we lost
What I learned from a session on intuitive eating at a conference in Philadelphia, in a massive ballroom full of other dietitians. Plus, an invite to my new Facebook group!
