Intuitive Eating: The Beginning

Good morning and Happy Hump Day! I apologize if you tried to access my blog yesterday. I host the blog on DreamHost and they had some major problems yesterday: power outages and hardware failure. My blog went down around 6PM and came back up sometime during the middle of the night. Everything appears to be back up and working now.

Last night I made oven roasted red potatoes to go with the lobster tails that hubby grilled. They had a little olive oil, garlic, salt, pepper, and rosemary on them. They were quite delicious.

Oven Roasted Red Potatoes

One of my 13 for 2013 goals is to eat and drink mindfully or intuitively. To do this, I am first going to have to learn about intuitive eating. Here is one definition and 10 principles:

Intuitive eating is an approach that teaches you how to create a healthy relationship with your food, mind, and body–where you ultimately become the expert of your own body. You learn how to distinguish between physical and emotional feelings, and gain a sense of body wisdom. It’s also a process of making peace with food—so that you no longer have constant “food worry” thoughts. It’s knowing that your health and your worth as a person do not change, because you ate a food that you had labeled as “bad” or “fattening”. 



The underlying premise of Intuitive Eating is that you will learn to respond to your inner body cues, because you were born with all the wisdom you need for eating intuitively. On the surface, this may sound simplistic, but it is rather complex. This inner wisdom is often clouded by years of dieting and food myths that abound in the culture. For example, “Eat when you’re hungry and stop when you’re full” may sound like basic common sense, but when you have a history of chronic dieting or of following rigid “healthy” rules about eating, it can be quite difficult. To be able to ultimately return to your inborn Intuitive Eater, a number of things need to be in place—most importantly, the ability to trust yourself!

10 Principles of Intuitive Eating

1. Reject the Diet Mentality
2. Honor Your Hunger
3. Make Peace with Food
4. Challenge the Food Police
5. Respect Your Fullness
6. Discover the Satisfaction Factor
7. Honor Your Feelings Without Using Food
8. Respect Your Body
9. Exercise
10. Honor Your Health

{definition and principles from: intuitiveeating.org}

A friend from Facebook, Kasey Nichols, says “I’ve been eating intuitively for about 3 months along with an exercise program. I don’t count calories. I eat what I want when I want it. I don’t even have to stop myself anymore. When I’m full I just stop. There’s no talking myself into it. I’m down nearly 20lbs and about 1-2 inches in waist, belly, and hips each. The only caveat is I stopped eating processed foods. But I still get dessert, we still eat out just as much.”

So, my next step is going to be to read “the” book on intuitive eating. I have purchased it on my kindle and plan to make time this weekend. The book is written by the same ladies whose website I am quoting above. I will also be checking out their website further.

Intuitive Eating: The Book

Here is a graphic I found on Pinterest that shows the 10 Principles from above. I think the first one, Reject Your Diet Mentality, is going to be hard. Feels like I have been on a diet all my life. Counting calories or points or logging my food. I am anxious to read the chapter about this in the book. This will be a HUGE mental shift. Also, Respect Your Fullness will be new. I know I certainly eat to the “stuffed” point at times. I need to learn what full is for my body.

Principles of Intuitive Eating

Here is a 9 day guideline for trying to start eating intuitively. It is all about noticing what you are thinking and feeling, getting in touch with your mind and body.

9 Day Guideline

I love this one. This shows what you think while on a diet vs attuned (or intuitive) eating. A big one here is guilt. How many times do you hear people say, “Oh I was bad, I ate XYZ.” With intuitive eating, it is all about pleasure and nothing being off-limits. Enjoy your food.

Attuned Eating

So, this is the beginning of my learning about intuitive eating. I will keep you posted on what I learn.

Have you heard of Intuitive Eating? Do you follow its practices? Any tips?

Enjoy your day!

1-glenneth-web

10 Responses to “Intuitive Eating: The Beginning”

  1. Awareness is such a wonderful thing, not only in eating, but in life. Unfortunately I struggle keeping my mind focused on the task at hand. What have you done to help keep your focus on hunger and fullness levels?

  2. Hi, Glenneth. I read “Intuitive Eating” (the book) and it still sits on my nightstand table. I love the idea of “making peace with food.” However, I haven’t been able to make that leap. The principles — especially the one about eating what I want, when I want it — scare the crap out of me. If I ate what I wanted when I wanted it, I’d be stuffing myself with junk every darn day.

    • Glenneth

      I completely agree Arlene. It may not be the eating lifestyle for me. I am anxious to read the book and try to put everything in practice. But I LOVE food and lots of it.

  3. Thanks for the info. I’m repairing my relationship with food. This isn’t always possible – I too have read the book but none if ever sunk in. What has helped is all this brought to light online. Thanks!

  4. That book and the whole intuitive eating thing were huge for me with overcoming my eating struggles. They take some getting used to but are good starting points.