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Principle #10: Honour Your Health – Gentle Nutrition

Last but not least Intuitive Eating principle focuses on gentle nutrition. What does it mean? I see it as a way of eating which is not only balanced, includes a variety of foods and adequate energy and nutrients for proper function of our body systems, but also flexible, not rigid and a sustainable way of… Continue reading Principle #10: Honour Your Health – Gentle Nutrition

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Principle #9: Movement – Feel The Difference

“Burn those calories!” “No pain, no gain!” “Pump it up to get a bikini body!” When messages about being physically active are induced with diet culture reductionist ideas around how much fat you can burn doing it, it’s not surprising that many people who had dieted in the past, may associate exercise with exhaustion and… Continue reading Principle #9: Movement – Feel The Difference

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Principle #8: Respect Your Body

Do you remember when was the first time you thought your body doesn’t look the way it’s “supposed” to? I have a vivid memory of that moment: I was in my teen years, flipping through the pages of some glamour magazine and starting to realize how different I look comparing to the models presented there… Continue reading Principle #8: Respect Your Body

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Principle #7: Cope with Emotions with Kindness

You wake up on Monday morning, determined to start your perfect eating day. You eat your pre-measured cereal (portion control!), for lunch you have another Instagram worthy meal, followed by an apple with 8 almonds (yes, you counted) for your afternoon snack. And then comes the dinner - you feel tired and just want to… Continue reading Principle #7: Cope with Emotions with Kindness

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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