The Basics
WHAT
WHAT
WHAT
Intuitive Eating is a self-care eating framework consisting of 10 principles. The principles integrates instinct, emotion, and rational thought and was created by two dietitians, Evelyn Tribole and Elyse Resch in 1995.
WHY
WHAT
WHAT
Intuitive Eating is a weight-inclusive, evidence-based model with a validated assessment scale and over 100 studies to date. Children and adults who eat intuitively are shown to have a lower and more stable BMIs, higher self esteem, and improved physical health compared to those who do not.
WHO
WHO
WHO
EVERYONE.
Everyone can benefit from eating intuitively because it is the only healthy lifestyle strategy that puts the individual's well-being at the very centre.
Any age, race, shape, and health status benefits from eating intuitively.
You can make changes individually, with your significant other, or learn how to raise intuitive eaters as a family.
A specialized pathway to intuitive eating also exists for people struggling with mental health issues including eating disorders!
Do you have a chronic disease, digestive problems, or an allergy?! You can eat intuitively too... With Kim, you can feel comforted by having an evidenced-based plan for healthy lifestyle changes that won't cause harm or aggravate existing health issues.
HOW
WHO
WHO
You can start your intuitive eating journey by learning about the 10 Principles of Intuitive Eating either one visit at a time or by enrolling in the Intuitive Eating Training Program.
Either way, Kim will take you through the Principles in order of priority based on your current circumstances and past experiences. At the end of each visit, Kim will provide you with personalized exercises to support your learning and specific action goals to guide you towards food freedom.
The 10 Principles of Intuitive Eating
1) REJECT THE DIET MENTALITY
There are a large number of studies showing weight loss below your body's set point is not only is short-lived but also harmful. Get angry about the lies told to you by the wellness industry and health systems that weight loss is simple if you just follow the rules... because it's not that simple!!!
Stand up for yourself and stop the insanity!
2) HONOUR YOUR HUNGER
Food rules from popular wellness trends leave people starving and deprived. Unfortunately, our bodies cannot tell when we are doing it on purpose or if we are truly starving from a famine. This leads to a slowed metabolism, obsessive food thoughts, and either unintended weight gain or an eating disorder.
Time to reset and eat when your body tells you you're hungry, not when the clock says it's ok to eat.
3) MAKE PEACE WITH FOOD
Do you categorize food as good or bad? Healthy or unhealthy? Do you feel ashamed when you allow yourself to indulge? Do you scrutinize others based on their choices?
Food rules leave people feeling physically and mentally deprived. Food rules lead to obsessive thoughts and shameful binges. Food rules cause unnecessary stress just thinking about food from planning meals to consuming it.
Liberate yourself and feel the burden lifted from your shoulders!
4) CHALLENGE THE FOOD POLICE
The food police live inside all of us... "that has too much added sugar!" "That will make you fat." "Can you believe how much that person ate?!"
It's not your fault. It comes from living in a society that normalizes dieting behaviours and a wellness industry that wants us to think that there's something wrong with enjoying a slice of cake or indulging while on vacation.
Learn how to talk back to your own worst critic... YOU!
5) RESPECT YOUR FULLNESS
We frequently overeat due to busy lives and waiting too long to eat. On the other hand, we may stop before truly feeling full because the rules say we should be satisfied with a certain volume or calorie intake.
Wouldn’t it be wonderful to be comfortably full and have the energy to play all day long?!
6) DISCOVER THE SATISFACTION FACTOR
Many people 'settle' for less than appetizing meals because they don't want to waste it or because they don't want to offend others. Will the children in Africa get your leftovers? Will someone stop being your friend for turning down a meal item? NO! Are there exceptions to this rule? Definitely, but intuitive eaters love to live in the grey!
Stop settling and believe that you deserve exactly what you want.
7) HONOUR YOUR FEELINGS WITHOUT USING FOOD
If you are an emotional eater, you are not alone. Unfortunately, eating your emotions leads to unintended weight gain from not honouring your hunger and fullness.
Intuitive eaters learn how to label their emotions and tend to them with AND without food.
8) RESPECT YOUR BODY
This doesn't just mean participating in personal hygiene, eating, and exercise. This means doing special things for yourself NOW, not when you weigh the right amount and have the right shape.
Stop waiting and live your life NOW!
9) EXERCISE - FEEL THE DIFFERENCE
Are you either exercising or not exercising? Do you only exercise to lose weight? Did you know that research shows that walking 3 time per week for 15 minutes (12 times per month) reduces your risk of dying?
Intuitive eaters move because it feels good to move. No ulterior motives...
10) HONOUR YOUR HEALTH WITH GENTLE NUTRITION
Finally! The rules!
PSYCH, no rules here either. Here you learn how to honour YOUR OWN HEALTH by making dietary choices that will leave YOU feeling more energetic and reduce feelings of pain.
Welcome to the team, Emily, RD!!
Emily joins the Brant Nutrition team to serve our community suffering with Women’s Health issues.
She brings a plethora of knowledge from continuing education in women’s health and even more passion!