10 Tips To Eating Intuitively

  1. Some foods satisfy cravings & some satisfy hunger.  If you don’t care if you eat an apple or apple pie, choose the apple, but if you’re craving apple pie, your body won’t be fooled by the apple, eat the apple pie!!! Continue reading “10 Tips To Eating Intuitively”

The 3 Struggles I Needed To Overcome In Order To Become An Intuitive Eater

  1. I had to accept that I didn’t have control over my weight. I could either spend a lifetime fighting against that in a tug of war with my body, where I engage in disordered eating behaviors & it fights back with intense cravings & binges, or I could learn how to become an intuitive eater again. Continue reading “The 3 Struggles I Needed To Overcome In Order To Become An Intuitive Eater”

On Waiting To Arrive At Intuitive Eating

I used to think that if I made peace with food, gave myself unconditional permission to eat, let go of diet mentality & accepted myself at the size I was meant to be instead of trying to force myself to become the size I wanted to be that I would finally become the perfect intuitive eater. Continue reading “On Waiting To Arrive At Intuitive Eating”

3 Things That Helped In My Struggle To Work Out Less

I was never all that good at eating less so I became really good at exercising more. By nature I am someone who likes to move so it was easier for me to add in exercise than to cut out food. It hit a point where I was spending 3 or more hours a day doing a mix of running, biking, walking, & weights and would feel stressed on days where I couldn’t fit it all in. Even on the one day I took “off” each week I’d still go for a walk & get on the bike. It wasn’t a fun way to live but I felt trapped, worrying that without it I’d either gain weight quickly, or not be able to eat much at all.

In the beginning it was easier to give up calorie counting & allow all foods than it was to cut back on exercise so I waited until I was comfortable with the food side before tackling my disordered relationship with exercise. It took some time but these were a few of the things that helped me let go: Continue reading “3 Things That Helped In My Struggle To Work Out Less”

The Early Stages Of Intuitive Eating, Being Hungry ALL THE TIME & Craving ALL THE FOOD

In the beginning it was really hard to eat intuitively. I was tired of rules but felt out of control around food without them. It felt scary to let go of control & hard to believe that I would ever get to a point where it would be easy to wait for hunger, respect fullness, & not feel out of control around things like chips, fried foods, & desserts. Continue reading “The Early Stages Of Intuitive Eating, Being Hungry ALL THE TIME & Craving ALL THE FOOD”

3 Thoughts On Hunger, Cravings, & Set Point Range

  1. When I was trying to control my weight I would feel hungry all the time. The taste of highly palatable food would want make me want to eat all of it making me feel as if I couldn’t control myself around certain foods. It was hard to be patient & trust that I would eventually get past that point but after a while all the foods that used to be kryptonite foods lost their power. Continue reading “3 Thoughts On Hunger, Cravings, & Set Point Range”

Diet Mentality Vs. Gentle Nutrition & 3 real life examples

There is a fine line between diet mentality & gentle nutrition & it was hard to know the difference between being guided by gentle nutrition vs. being controlled by leftover diet mentality. It didn’t help that both can have some similar objectives such as eating more fruits, vegetables, & whole grains but the motivation behind those objectives is different. Gentle nutrition is done with the goal of taking care of my body with nutritious foods but also my soul with choices that leave me both physically & mentally satisfied. Diet mentality is done with a goal of weighing less at any cost.

I’m on vacation with my family which has made me realize how differently eating is for me now. The following meals from vacation all show how different life looks now that my choices are guided by gentle nutrition instead of diet mentality.

Continue reading “Diet Mentality Vs. Gentle Nutrition & 3 real life examples”

Intuitive Eaters Aren’t Perfect Eaters

When trying to control my weight I would suffer from the “what the hell” effect. I’d do something against the diet rules & once the rules had been broken, I couldn’t undo it so I’d figure I might as well give up & start again later. It was really just a free pass to overeat or binge & it pretty well sums up what is wrong with diets. This all or attitude nothing was impossible to live up to so I’d set myself up to fail from the start. Unless I followed the rules perfectly, I’d fail. Continue reading “Intuitive Eaters Aren’t Perfect Eaters”

3 Things That Helped Me Became The Type Of Eater I Wanted To Be

In the beginning I had to learn to let go of food rules & exercise goals, but doing that didn’t make me an intuitive eater. I didn’t really know how to wait for hunger or stop when I was satisfied. I wasn’t even sure what the right level of hunger felt like & had no idea how to tell what I was craving because I wanted to eat all the fun foods that I had been restricting. I had to spend some time not eating very intuitively at all to learn how to eat intuitively. Continue reading “3 Things That Helped Me Became The Type Of Eater I Wanted To Be”

5 Surprising Lessons Intuitive Eating Taught Me About My Weight

After spending most of my live living under the impression that I had control over what I weighed, learning to let go of that control was not that easy.   Pancakes for breakfast, wouldn’t that lead to weight gain?  A Pina Colada on vacation, wouldn’t a vodka club be the better choice if I didn’t want to gain weight? Letting go of all the rules of what I should & shouldn’t do was hard when I felt like some of those rules were keeping me from gaining weight. The problem was though that when I worked hard to weigh less, it sucked most of fun out of life, & it was a little frustrating to be the one who never missed a workout & always said no to dessert, but still never felt happy with how my body looked.   The top 5 things I learned by finally letting go of rules were….. Continue reading “5 Surprising Lessons Intuitive Eating Taught Me About My Weight”

Summer & 3 IE Struggles.

I’ve started to feel a little burnt out on all the eating out & play food of summer but seem to find myself continuing to make choices that feel fun & intuitive in the moment but don’t leave me feeling my best. With summer there are lots of times where food is part of the fun & while I don’t want to miss out on any of it, there’s a point where my body starts asking for more rest & less play food.

When I’m eating whatever I want whenever I want to & exercising only when the mood hits, those choices don’t leave me feeling my best, but the instant gratification of what feels good now is hard to pass up, especially when Intuitive Eating encourages you to let go of rules & restrictions and labels such as good and bad. I’m starting to think that principles such as all foods equal & unconditional permission to eat when done intuitively don’t look the same as eating whatever you want whenever you want to though. Continue reading “Summer & 3 IE Struggles.”

Summer In Winter Park & Baking With No Regrets

We’ve spent the past week at our cabin in the mountains. We ride our bikes almost everywhere we go here & have gone to the library, to shop at the base, & to dinner at night. We’ve watched movies, played games, & gone on hikes. My boys have played tennis at the nearby park & yesterday me & my daughter made salt water taffy. My kitchen at home is quite a bit bigger, so it’s funny that I prefer cooking here. There’s something about smaller that just feels more cozy & less counter space makes it so much easier to clean up!! Continue reading “Summer In Winter Park & Baking With No Regrets”

No Longer Dieting Doesn’t Make You An Intuitive Eater

After reading “Intuitive Eating”, I wanted a life with freedom from food rules & exercise goals but struggled with “reject the diet mentality”. Diets may not work for most, but I was pretty good at food rules & exercise goals. Of the people in my life there are very few intuitive eaters. I have those that are careful eaters & work hard at staying “in shape” but also those that are more entitled eaters who eat what they want when they want to & don’t live the healthiest lives or feel their best. While I was sick of being on the diet mentality side of the coin I still wanted to make choices that honored my health & left me feeling good. Continue reading “No Longer Dieting Doesn’t Make You An Intuitive Eater”

Holding On To Diet Behaviors While Learning To Eat Intuitively

I wasn’t the type that could dive right in to intuitive eating. Quite honestly, if I had doven in head first, stopped exercising, & started eating whatever I felt like I don’t don’t think I would have lasted. I would have gained a bunch of weight, felt like crap from abusing my body & thought, “see, this is why I need rules”. Instead I took a million tiny steps, letting go of food rules & exercise goals a little at a time. Continue reading “Holding On To Diet Behaviors While Learning To Eat Intuitively”

Old Me Vs. New Me

On carbs….

Old me used to feel like a bottomless pit around carbs. Cookies, cake, brownies, & bread would light up my brain in a way that made me want to EAT ALL THE CARBS. It felt like I had to use incredible amounts of will power to keep myself from going overboard on those things & during weak moments or after a few drinks when my defenses we’re down I would find myself eating way too much of those foods & feeling overly full & bloated and would be furious with myself for my lack of will power & vow to stay away from these kryptonite foods. Continue reading “Old Me Vs. New Me”


Over the last few days I have had the worst case of PMS. I’m not sleeping well, so I’m tired, easily annoyed, extra hungry, and have no motivation to accomplish anything. In the afternoons my energy is so low that it almost feels like I must be sick, but I know from past experience that some months hormones just do this to me.

Continue reading “Overeating”

Intuitive Eating Isn’t The Same As Not Dieting

I remember being a kid & thinking I couldn’t wait to be a grown up because I could eat as many cookies as I wanted whenever I wanted to. My mom didn’t restrict sugar in the slightest, she just encouraged a mix of nutrient dense along with the more fun foods. I didn’t want to eat more cookies because I couldn’t have them, I wanted to eat more cookies because cookies taste good.

Continue reading “Intuitive Eating Isn’t The Same As Not Dieting”

No Will Power Needed

I was scared of gaining weight so it took a while to let go to of trying to control my eating. I didn’t totally trust myself around food & felt like it took a lot of will power to wait for hunger & stop when I was satisfied. I was constantly second guessing why I wanted things like desserts or chips. Was it truly my body craving those things or was it my inner rebel telling me to eat them because I could? It felt like it took a lot of work to figure out how to eat. Continue reading “No Will Power Needed”

How Healthy Habits & Intuitive Eating Can Work Together

Me & my husband left our kids with his brother to spend the weekend in Cancun. We are staying at an amazing resort & having such a good time together. I love that with us it still feels like dating & it’s fun to get to focus on just the two of us for a few days while we’re away from our kids.

Continue reading “How Healthy Habits & Intuitive Eating Can Work Together”

How Do You Quit Craving Carbs?

One of the mornings in Disneyland we went to a breakfast place where there wasn’t much to choose from. There was a vegetarian breakfast sandwich with eggs & cheese or a Belgium waffle with butter & syrup. The old me would have picked the sandwich thinking the protein had more staying power, but the new me knew she wanted the waffle. I ordered the waffle, loved every bite, but realized I had eaten enough about 3/4 of the way through & gave the rest to my son who was still hungry.

It used to be that eating carbs like that would light up my taste buds & I would feel like a bottomless pit around them. Continue reading “How Do You Quit Craving Carbs?”

IE at Disneyland

One of the things I love at Disneyland are the Churros. There’s nothing that tastes better than a warm Churro when you’re hungry after walking all day in Disneyland!!

In the beginning of trying to eat more intuitively, even the smell in the air walking by a Churro stand would light up the part of my brain that made me want to EAT THEM ALL. Continue reading “IE at Disneyland”

The Morning Before A Flight

Today my crew is heading to Disney Land. We spent yesterday running around & got up this morning to finish getting everything that had to be done finished before we left. On days like this I wake up frazzled & a little stressed but my kids wake up overly excited. While I love their enthusiasm & wish I could let the excitement of a trip give me the same silly high, my reality is that I’m usually racing around trying to get all the last minute stuff done & not a whole lot of fun to be around. Continue reading “The Morning Before A Flight”

Manicure With My Girl

When we were having kids I hoped I’d eventually have a daughter. I worried that a son wouldn’t want to bake with me (not true) and that I wouldn’t have as much in common with a son that I would have with a daughter (also not true). Of all the things I’ve done with my kids the only thing I’ve done with my daughter but not my sons is a mani/pedi.

Continue reading “Manicure With My Girl”

What Happens When You Eat A Little More On The Weekend…..

Today I’m not that hungry. I woke up, went for a run, had a bowl of blueberries with my coffee & never felt all that hungry after that. I used to deprive myself all week to get to the weekend & lift the strict rules for a couple of days. Continue reading “What Happens When You Eat A Little More On The Weekend…..”

How Doing It Wrong Helped Me Get It Right

When I was started working towards becoming a more intuitive eater it was hard not to feel guilty when I felt I was doing any of it “wrong”. Things like eating when I wasn’t hungry or eating past full didn’t seem intuitive at all. Continue reading “How Doing It Wrong Helped Me Get It Right”

Learning to Love the Body I Don’t Have To Try For

I absolutly love my life since giving up trying to control my body size with food rules & exercise goals but that doesn’t mean that there aren’t still days where I worry about weight gain. Continue reading “Learning to Love the Body I Don’t Have To Try For”

Pseudo Dieting Or Gentle Nutrition

When I gave up dieting & started learning to become an intuitive eater I was really excited to start baking again & made cookies, brownies, and other desserts almost every weekend.  The more I included these foods, the less out of control I felt around them & eventually it became easy to feel satisfied with enough.  Continue reading “Pseudo Dieting Or Gentle Nutrition”

How An Intuitive Eater Eats

For me an Intuitive Eater is a person who most of the time waits to eats when they are hungry and stops when they have had enough.  They eat the foods they really want, pay attention to how those foods make them feel, and use that knowledge to make CHOICES based on what they usually want or don’t want to do, not RULES about what they should or should not do.  Continue reading “How An Intuitive Eater Eats”

Super Bowl Weekend

Last week we went to Vegas & than had friends come stay in Winter Park with us for Super Bowl weekend.  It was a great week with lots of good food & drinks. The friends who stayed with us put a lot of focus on staying thin, they are careful eaters who eat lite during the day if they think they will be having extra food or drinks at night.  As happy as I am to no longer be stuck in that world, being around it always takes a toll on my confidence.   Continue reading “Super Bowl Weekend”

My Happiest Life Wasn’t In Smaller Clothes

I decided if I was going to let go of food rules & exercise goals & accept my body for the size it was without me interfering, I was going to need to buy some clothes that made me feel good in that body.  Anything I put on that made me think “oh my gosh, I must have put on weight” had to go into the Goodwill pile or a bin in storage.   Continue reading “My Happiest Life Wasn’t In Smaller Clothes”

Choosing Happy

At Christmas it was so nice to go through holiday baking, parties, more eating out, & less exercise without the stress & guilt that trying to control my weight used to bring.  It was so much fun to eat what I most wanted without ever feeling too full and enjoy all the fun of the holidays without thoughts of how I’d make up for it later.  So I was surprised when January came & old feelings started to creep back in.  Going through weeks where I exercise less & eat out more are fun but don’t always leave me feeling my best. I wanted to feel better & include more foods that nourish my body & find more time for exercise, but for me anytime I started to think that way, it usually just meant I wanted to lose weight.

Continue reading “Choosing Happy”

Perfect Is The Enemy Of Good

I used to feel like anytime I ate more than I thought I should, I would gain weight.  Diets made me feel that even tiny indiscretions lead to weight gain so a dinner out, a vacation, a holiday, or a missed workout all were things that made me nervous.  Diets are all about perfection, intuitive eating is not, Continue reading “Perfect Is The Enemy Of Good”

5 Things That Help Me Eat More Intuitively

  1. I make sure my meals are filled with foods I love that left me feeling satisfied instead of wanting more.  I try to include as many food groups as possible in my meals to fuel my body & make me feel energized.
  2. I avoid anything that feels like diet food to me.  Diet foods can create a “halo effect” making me feel like I deserve something more when my goal is to have satisfying meals that don’t leave me feeling short changed.
  3. I sit down & eat slowly.  I try to make everything I eat something that I really love, so I usually take time to make sure to enjoy what I’m having.
  4. I’m intentional about my cravings.  I don’t eat anything just because I can. If I’m not going to eat past full,  I can only fit so much in my stomach so I make sure to pick things I really want which is so much more satisfying than grabbing on old piece of halloween candy or handfuls of cereal out of the box.  I deserve better than that.
  5. If I am debating on if I am hungry or not, I wait.  Meals taste better & are more satisfying when I am truly hungry.

Foods That Satisfy Cravings Don’t Always Satisfy Hunger

When I started eating more intuitively, it wasn’t always easy to stop eating foods I used to think of as “bad”.  When I would eat them, there seemed to always be room for more. I found that the key to honoring fullness with these foods was in knowing what they do & don’t satisfy. They are really good at satisfying a craving & awful at satisfying hunger.  Once I knew what these foods were good for, it was easier to set myself up to succeed with them. The best way to satisfy a craving was to give myself full permission to have some & sit down & enjoy every bite. But just because my craving had been satisfied, might not mean my hunger had been.  The taste, texture, & smell of a lot of these foods are designed to make people even hungrier.  That’s where giving myself full permission to continue to eat something that satisfies hunger comes in.

In the past I would think, “you’ve already indulged, don’t make it worse by adding to it”, but that left me trying to walk away from foods I loved, still feeling hungry, which at times felt impossible. Now it’s a double win.  I can enjoy what I am craving 100% guilt free, always walk away feeling satisfied, and I’ve found that by including plenty of nourishing  foods that satisfy hunger in my diet I have fewer cravings, feel more energized & healthy, and can hear my hunger & fullness cues so much better.  I used to think I was a bottomless pit, never able to feel full.  This completely changed when I quit limiting myself & focused on nourishing my body.  When my body was no longer deprived of cravings or nourishment I quit feeling the desire to binge.

My Intuitive Eating Fears

When I first heard about Intuitive Eating it sounded a lot harder than any diet I had tried.  I pictured a constant argument with myself over if I was hungry or not & what was the right level of full.  I felt like a bottomless pit, able to eat large quantities of food without ever feeling all that full, especially when I included less nutritious foods in my diet.  Without the rules of a diet to guide me how would I ever know what, when, & how much to eat?

On balancing low nutrient & high nutrient foods…


Why wouldn’t I eat Oreos, Milk Duds, ice cream, or brownies everyday if I was really eating what I wanted.  It seems to me I always have room for dessert.  Plus some of them only make me hungrier when I eat them.  I had over-eaten those things plenty of times when I didn’t have enough will power to stop.


After a few times overdoing it on less nutritious foods I quickly learned that I didn’t WANT to overdo it & feel miserable.  Once I trusted that I could have those foods when I wanted, it became silly to overdo it on them & feel miserable.

I realized that in the past when I would underfeed myself, my body was desperate for nutrients & because a lot of these foods aren’t very good at satisfying hunger, my body wasn’t good at registering full which would leave me overeating them & feeling out of control.  When I would remind myself that these foods were only good at satisfying a craving & if I was still hungry I should switch to something better at satisfying hunger, they no longer had the same effect.

On body acceptance & rejecting the diet mentality……


If I actually eat what I most want,  won’t it be like how I eat on vacation or holidays when I’m taking a “break” from diet rules & calorie counting?  I always hate how I feel after that “time off” and am usually excited to get back to rules & restrictions.

Continue reading “My Intuitive Eating Fears”

Why I Wanted To Quit Dieting

I had been on an endless cycle of trying to be “healthy”, doing “good” for a short amount of time, and eventually missing certain “bad” foods, or a the feeling of being satisfied after eating a meal. I always had to make myself stop eating & when I was good I would stop, but when I didn’t have enough will power to stop, I would keep going, usually to the point of eating WAY too much. I would have a “what the hell” moment where if I had already blown my good day, might as well keep going. Continue reading “Why I Wanted To Quit Dieting”