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Principle #6: Feel Your Fullness

Do you feel compelled to measure and/or weight your food before it’s allowed to land on your plate? Does it feel like things would go “wild” if you let go of meticulously studying nutrition facts and counting calories and macros? These dieting tools, along with many others, like food tracking apps, scales, weight loss pills… Continue reading Principle #6: Feel Your Fullness

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Principle #5: Discover the Satisfaction Factor

Have you ever experienced that: when eating food you don’t really like, but think you have to eat it (either because there is nothing else available or because that’s what your diet dictates you), you don’t feel satisfied even after reaching a comfortable level of fullness? That demonstrates how incorporating foods you like is important… Continue reading Principle #5: Discover the Satisfaction Factor

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Principle #4: Challenge the Food Police

What is Food Police and why it’s important to challenge it? Food Police in intuitive eating refers to all the strict rules about food and eating, inflicted by the diet culture, which we have internalized from dieting. It’s located in our heads, making sure we follow its rules and “writing us a ticket” every time… Continue reading Principle #4: Challenge the Food Police

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Principle #3: Make Peace with Food

Do you treat certain foods as your enemy?Do you have foods you feel “out of control” with or “unsafe” to be around?Do you allow yourself certain foods only if you “compensate” eating them by skipping the next meal or over-exercising?  Providing yourself with an unconditional permission to eat is a necessary step in the intuitive… Continue reading Principle #3: Make Peace with Food

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Principle #1: Reject the Diet Mentality

Acknowledging that diets don’t work is the first step in shifting from dieting to intuitive eating. Reflecting on your dieting history can help to recognize that even if some of your past diet experiences had resulted in weight loss, chances are it was temporary, inevitably leading to a weight gain afterwards and bringing you to… Continue reading Principle #1: Reject the Diet Mentality

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Intuitive Eating during the pandemic

Going through challenging times can be mentally exhausting and emotionally draining. Staying sane and capable of taking care of yourself and your loved ones requires preserving your emotional resources and your strengths to what really matters - what helps you survive through crisis and thrive afterwards. If you find yourself dealing with stress eating under… Continue reading Intuitive Eating during the pandemic

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Our new reality

"Grant me the serenityto accept the things I cannot change; courage to change the things I can; and wisdom to know the difference." Reinhold Niebuhr The Serenity Prayer has been pretty helpful for me in building resilience and getting through difficult times. And it’s one of the things that has been keeping my spirits up now, when… Continue reading Our new reality

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My intuitive eating journey

Like for many other fellow dietitians, my career choice was largely impacted by an increased interest in nutrition due to personal struggles around food and eating habits. My relationship with food was pretty good until the teenage years, when, like most teenagers, I became hyper-conscious about my appearance and whether it fits into the diet… Continue reading My intuitive eating journey

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3 gifts to give yourself in the new year

Holiday rash is picking this time around, when we are trying to meet the deadlines and accomplish as much as possible while getting ready for the holidays. In the midst of all this chaos of running around, finding perfect gifts for everyone and planning perfect parties, it’s quite easy to forget about the most important… Continue reading 3 gifts to give yourself in the new year