Intuitive Eating: A Revolutionary Program That Works
Evelyn Tribole, Elyse Resch
Format: PDF / Kindle (mobi) / ePub
Written by two prominent nutritionists, Intuitive Eating focuses on nurturing your body rather than starving it, encourages natural weight loss, and helps you find the weight you were meant to be.
*How to reject diet mentality forever
*How our three Eating Personalities define our eating difficulties
*How to feel your feelings without using food
*How to honor hunger and feel fullness
*How to follow the ten principles of Intuitive Eating, step-by-step
*How to achieve a new and safe relationship with food and, ultimately, your body
With much more compassionate, thoughtful advice on satisfying, healthy living, this newly revised edition also includes a chapter on how the Intuitive Eating philosophy can be a safe and effective model on the path to recovery from an eating disorder.
consistent because she enjoys the pay-off, which includes feeling better about herself. PRINCIPLE 10: H O N O R YOUR HEALTH—GENTLE NUTRITION Make food choices that honor your health and taste buds while making you feel good. Remember that you don't have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It's what you eat consistently over time that matters. Progress, not perfection, is what counts.
(Others might need to add medication prescribed by a psychiatrist in order to promote their readiness for the process of Intuitive Eating.) In all of these cases, however, patients report that they either never really knew what normal eating was or that it has been so long since they experienced normal eating that they need to be retaught. Intuitive Eating then becomes the foundation for developing a new and safe relationship with food and, ultimately, with body. We have also expanded the second
feelings of success or failure. You can't fail at Intuitive Eating—it's a learning process at every point along the way. What used to be thought of as a setback, will instead be seen as a growth experience. You'll get right back on track when you see this as progress, not failure. STEP 3: GET RID OF T H E DIETER'S TOOLS The dieter relies on external forces to regulate his eating, sticking to a regimented food plan, eating because it's time, or eating only a specified (and measured) amount,
hunger. A ravenous person is bound to overeat regardless of his or her intention. 1 . Pay attention to foods that appeal to you and make a list of them. 2 . Put a check by the foods you actually do eat, then circle remaining foods that you've been restricting. 3. Give yourself permission to eat one forbidden food from your list, then go to the market and buy this food, or order it at a restaurant. 4 . Check in with yourself to see if the food tastes as good as you imagined. If you find that you
following: How Using Food Does Me a How Using Food Serves Me: Disservice: • It tastes good. • It makes me overweight. • It's reliable—it's always there. • My clothes don't fit. • It keeps me from feeling bored. • I'm uncomfortable walking and exercising. • It soothes me. • My cholesterol is high. • It numbs my bad feelings. • I'm numbed to the joys of life. As you look over your list, you might be surprised to learn that the use of food is not just a negative experience for you. In