Intuitive Eating Struggle….The Rebel vs. The Perfectionist

There are 2 inner voices who fight for control with most of what I do. The inner perfectionist & the inner rebel. How I use my time, how I spend my money, and how I eat are all areas of my life that these voices struggle to control. When either of these voices have too much influence over my choices, things don’t go well. Continue reading “Intuitive Eating Struggle….The Rebel vs. The Perfectionist”

Intuitive Eating Struggle…..Navigating Cravings

In my days of wanting to control my weight I would occasionally allow “cheats” or “splurges” where I would offer things up I normally avoided, “go ahead, have the cookies”. Now I can have them any time, but I’ve realized I’ve basically taken the same mindset I had while dieting & am constantly offering them up to myself. Continue reading “Intuitive Eating Struggle…..Navigating Cravings”

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”

Intuitive Eating…..Feeling 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 “Intuitive Eating…..Feeling 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”

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”

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”

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”

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?”

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”

Intuitive Eating…..Soul Sucking vs. Soul Nourishing

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 “Intuitive Eating…..Soul Sucking vs. Soul Nourishing”

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…

Fear:

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.

Reality:

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……

Fear:

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”