The Basics of Intuitive Eating
WHAT IS IT?
WHY INTUITIVE EATING?
WHY INTUITIVE EATING?
Intuitive Eating is a self-care eating framework consisting of 10 Principles, created by Registered Dietitians Evelyn Tribole and Elyse Resch in 1995. The principles integrate instinct, emotion, and rational thought to build a healthy relationship with food and ditch dieting.
WHY INTUITIVE EATING?
WHY INTUITIVE EATING?
WHY INTUITIVE EATING?
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 lower and more stable BMIs, higher self esteem, and improved physical health compared to those who do not.
WHO IS INTUITIVE EATING FOR?
HOW DO I START INTUITIVE EATING?
HOW DO I START INTUITIVE EATING?
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!
All ages, races, shapes, and health statuses benefit 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 concerns, including eating disorders!
Do you have a chronic disease, digestive problems, or an allergy? You can eat intuitively too... with Kim, you can feel supported with an evidenced-based plan for lifestyle changes that won't cause harm or aggravate existing health issues.
HOW DO I START INTUITIVE EATING?
HOW DO I START INTUITIVE EATING?
HOW DO I START INTUITIVE EATING?
You can start your intuitive eating journey by learning about the 10 Principles of Intuitive Eating, one visit at a time or by enrolling in the Intuitive Eating Training Program.
Kim will guide 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 and specific action goals to support your learning and journey towards food freedom.
The 10 Principles of Intuitive Eating
1) REJECT THE DIET MENTALITY
1) REJECT THE DIET MENTALITY
1) REJECT THE DIET MENTALITY
A large number of studies show that weight loss below your body's set point is not only short-lived but harmful. Get angry about the lies and myths from the wellness industry and weight-centric health systems - and stand up for yourself and your health!
2) HONOUR YOUR HUNGER
1) REJECT THE DIET MENTALITY
1) REJECT THE DIET MENTALITY
Popular wellness trends & food rules leave people starving and deprived. Our bodies cannot tell when we are doing it on purpose or if we are in the midst of famine. This leads to a slowed metabolism, obsessive food thoughts, and harmful weight cycling.
3) MAKE PEACE WITH FOOD
1) REJECT THE DIET MENTALITY
4) CHALLENGE THE FOOD POLICE
Food rules leave people feeling physically and mentally deprived, and contribute to obsessive thoughts and binge eating. Liberating yourself from food rules removes unnecessary stress and helps you choose the foods you truly love to feel well.
4) CHALLENGE THE FOOD POLICE
6) DISCOVER THE SATISFACTION FACTOR
4) CHALLENGE THE FOOD POLICE
The "food police" live inside all of us... shaming us for sugar, portion sizes and so much more.
It's not your fault - society normalizes dieting behaviours and encourages food shame. Learn to talk back to your own worst food critic - yourself!
5) RESPECT YOUR FULLNESS
6) DISCOVER THE SATISFACTION FACTOR
6) DISCOVER THE SATISFACTION FACTOR
We frequently eat in uncomfortable patterns due to busy lives and waiting too long to eat. We might even be pressured to feel full based on society's rules about "healthy" and "unhealthy" foods. Intuitive eating teaches you to eat in a way that provides comfortable fullness and stable energy levels.
6) DISCOVER THE SATISFACTION FACTOR
6) DISCOVER THE SATISFACTION FACTOR
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. Learn to make each eating opportunity unique and satisfying for you and your lifestyle!
7) HONOUR YOUR FEELINGS WITHOUT USING FOOD
7) HONOUR YOUR FEELINGS WITHOUT USING FOOD
7) HONOUR YOUR FEELINGS WITHOUT USING FOOD
We know eating can provide mental and emotional benefits, but emotional eating can leave us feeling ashamed and lost.
Intuitive eaters learn how to label their emotions and tend to them, using food and many other tools.
8) RESPECT YOUR BODY
7) HONOUR YOUR FEELINGS WITHOUT USING FOOD
7) HONOUR YOUR FEELINGS WITHOUT USING FOOD
You and your body are deserving of care and respect always - at all sizes and health statuses. Taking care of yourself NOW is critical, not waiting to be the "right" weight or have the "fittest" shape. Life is for living!
9) EXERCISE - FEEL THE DIFFERENCE
7) HONOUR YOUR FEELINGS WITHOUT USING FOOD
10) HONOUR YOUR HEALTH WITH GENTLE NUTRITION
Do you only exercise to lose weight? Does movement feel like an awful chore? Exercise of all kinds provides benefits to our physical and mental well-being, and intuitive eaters learn to move because it supports their well-being. No ulterior motives!
10) HONOUR YOUR HEALTH WITH GENTLE NUTRITION
10) HONOUR YOUR HEALTH WITH GENTLE NUTRITION
10) HONOUR YOUR HEALTH WITH GENTLE NUTRITION
"Finally! The rules!"
PSYCH! No rules here either. You can learn to honour your unique health needs with a variety of dietary choices and flexible eating behaviours. Learn to prioritize feeling energetic, reduce stress and discomfort, and support managing conditions like diabetes and heart disease.