How to Stop Obsessively Weighing Yourself

How to Stop Obsessively Weighing Yourself

Are you stuck in an unhealthy relationship with the scale? Weighing yourself frequently can contributes to an unhealthy relationship with food and your body, create stress, and frankly, isn’t even that accurate. Learn why you should get rid of your scale and tips for how to stop obsessively weighing yourself. Remember, you are so much more than a number!

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Loaded Zucchini Hummus

Loaded Zucchini Hummus

Loaded zucchini hummus is a fun way to use up summer’s surplus of seasonal zucchini! Blend chargrilled zucchini into a garlicky hummus recipe, and top with a chopped Mediterranean salad of cucumbers, radishes, tomatoes, Kalamata olives and dill in a lemon-olive oil dressing! Perfect served with toasted pita.

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Four Types of Hunger in Intuitive Eating: Physical Hunger, Emotional Hunger, Taste Hunger and Practical Hunger

Four Types of Hunger in Intuitive Eating: Physical Hunger, Emotional Hunger, Taste Hunger and Practical Hunger

In intuitive eating, you hear a lot about hunger. But did you know there are more ways to experience hunger than just physical hunger? This post explores the four types of hunger in intuitive eating - physical, emotional, taste and practical - and how to respond to each.

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Why Emotional Eating Isn't Bad For You in Intuitive Eating

Why Emotional Eating Isn't Bad For You in Intuitive Eating

Feeling guilty for emotional eating? Stop. Even though one principle of intuitive eating is coping with emotions without food, it’s still totally OK to emotionally eat. Learn why emotional eating isn’t bad for you, and can be a perfectly acceptable way to cope with strong emotions.

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How to Make Nut Butter: Three Ways

How to Make Nut Butter: Three Ways

Catching yourself dropping a ton of money on expensive flavored nut butters? It’s easy and budget friendly to make homemade nut butters! Learn how to make nut butter three ways, with these recipes for vanilla almond sun butter, spicy cinnamon peanut butter, and coconut-macadamia butter.

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How to Make Peace with Food

How to Make Peace with Food

Diet advice is all about restriction and willpower. It tells you to “just say no” to all the foods you love and enjoy - no wonder so many people are trapped in a cycle or restriction and binging! If you’re wondering how to make peace with food and become a more intuitive eater, it starts with giving yourself permission to eat the foods you love.

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The Truth About Before and After Weight Loss Pictures

The Truth About Before and After Weight Loss Pictures

Feeling inadequate after seeing someone’s before and after weight loss picture? We’ve all seen how photoshop, different poses and clothes can distort things, but the problem with these pictures goes deeper than that. The truth about before and after weight loss pictures is that they’re a fleeting moment in time, and never communicate the whole story.

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Mustard Greens Greek Salad

Mustard Greens Greek Salad

This mustard greens Greek salad is the perfect fueling salad, packed with satisfying fats, carbs and protein! Toss mustard greens with a lemony dressing, pita chips and roasted chickpeas for crunch, juicy ripe tomatoes, crisp cucumbers and radish and plenty of feta cheese!

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Grilled Mexican Zucchini Boats

Grilled Mexican Zucchini Boats

These grilled Mexican zucchini boats, inspired by the flavors of Mexican street corn, are the perfect side dish for summer grilling! Hallowed out zucchini halves are rubbed with a flavorful mix of spices, grilled, then fill with creamy cotija before finishing off with a splash of lime!

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How Dieting Affects Your Social Life

How Dieting Affects Your Social Life

One of the most important aspects of health is having strong social connections. Yet diets that are frequently prescribed, supposedly to improve health, lead to social isolation by making it challenging for you to be flexible and enjoy social events that involve food. In this post, learn how dieting affects your social life and harms your health, and why flexible, intuitive eating supports wellness and longevity.

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Human beings were designed to be flexible around food.

Human beings were designed to be flexible around food.

When you look at eating practices and traditions around the world, one thing is clear: human beings were designed to be flexible around food. We have survived by being able to adapt our diet to whatever food is available in a wide variety of environments. Read this post to learn how you can debunk common diet myths and rules by looking at different cultures eating patterns and practices.

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Easy No-Knead Focaccia with Roasted Garlic and Dried Tomatoes

Easy No-Knead Focaccia with Roasted Garlic and Dried Tomatoes

Don’t be intimidated to make homemade focaccia! This recipe for easy no-knead focaccia with roasted garlic and tomatoes doesn’t take any special skills, just plenty of hands off time with the dough fermenting! I love it topped with homemade roasted garlic and store bought sun dried tomatoes. It gets a super crispy crust and chewy texture!

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You Can't Fail at Intuitive Eating

You Can’t Fail at Intuitive Eating. #intuitiveeating #haes #wellness #nutrition #quote

Working with people who have spent a huge chunk of their life dieting, many of them come to me feeling like huge Failures, capital F intended. They’ve spent their life on-and-off diets, shaming themselves for “lack of willpower” in between each round. Of course, it’s the flawed system of dieting that’s the failure, not the person, but that’s not how they feel.

So it’s no surprise that when I bring up intuitive eating, this novel approach to eating, their first response is often fear of failure. I mean, if you can't manage eating with clear defined rules, how on earth are you supposed to manage it without all that structure?

The thing is, it's impossible to fail at intuitive eating. Unless you’re going into it with a diet mindset, failure simply isn't a possible outcome. And even if you are going into it with a diet mindset initially (hey, it's hard to break up with diet mentality!), you're still much more likely to become a more competent eater in the long run than if you were to start yet another diet plan.

Food, eating, and dieting is often viewed with this binary lens. There’s good foods and bad foods, healthy foods and unhealthy foods. You’re on a diet or you’re off a diet. You’ve succeeded or failed. Moving towards intuitive eating, your eyes will be opened to many shades of grey. Rather than relying on black and white rules, intuitive eating is based on 10 principles, guidelines really, that you can adapt and incorporate on your own timeline, in your own way. There’s no right or wrong. Some other things to know about intuitive eating:

  • It's not a test. No one is grading you. Intuitive eating is a tool for better understanding your body and it's needs, and eating in a way that responds to those needs. It's not a set of standards with pass/fail criteria.

  • The goal is learning. There is no outcome that defines a successful intuitive eater. If you tune into your body, or attempt to do something differently, you’ll learn, and even if the outcome isn't what you expected or desired, you'll still gain valuable knowledge. And that's a win!

  • Setbacks are opportunities for growth. Working with clients on intuitive eating, I welcome slips and struggles as learning opportunity! Think about something you do well - did you not fail dozens (hundreds, thousands!) of times before feeling competent in it? It’s a cliche, but failure is not opposite of success, it's part of it.

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It’s helpful to notice when that success/failure mentality is coming up for you in intuitive eating, so that you can challenge it. Diet mentality can derail intuitive eating, and turn this life saving changing approach into a diet. When you notice black-and-white thinking, lean in and get curious, not judgmental, about where that might be coming from.

You know what to expect with diets. Intuitive eating is unknown, so it makes sense that it would feel scary. That’s why it’s so important to have a support system, whether it’s a friend, partner, family member, facebook group, or an intuitive eating coach who can guide you. My goal in working with clients on intuitive eating is to help break down the principles and individualize them to you and your needs, and normalize what you’re going through on this journey. If you’re interested in working together, here’s more about my practice philosophy and nutrition services.

What's scariest to you about intuitive eating? 

This post was originally published in March 2016. It has been updated to give you the best content possible.


You might also like:

What I’ve Learned from Being Curious, not Judgmental in Intuitive Eating

What I’ve Learned from Being Curious, not Judgmental in Intuitive Eating

How to Challenge the Diet Mentality

How to Challenge the Diet Mentality

Three Common Stuck Points in Intuitive Eating

Three Common Stuck Points in Intuitive Eating


How to Eat Intuitively on a Budget

How to Eat Intuitively on a Budget

Intuitive eating sometimes gets translated into eat whatever you want, when you want it. It’s an inaccurate and oversimplified translation, and creates a perceived barrier for people with financial difficulties in adopting intuitive eating. If you’re on a budget and interested in learning more about intuitive eating, read this post to see how different principles of intuitive eating can be translated for financial barriers.

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Why Am I Hungry All The Time?

Why Am I Hungry All The Time?

Honor your hunger is the second principle of intuitive eating, so as you can imagine, it’s a pretty important one. Wonky hunger cues are a common side effect of dieting, and when you’re first getting back in touch with your cues, it might feel really uncomfortable noticing hunger more frequently. On average, a human needs food every 3-4ish hours. If you’re consistently feeling hungry more often than this, here’s some reasons why you might feel hungry all the time.

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The BEST Spring Lemon-Herb Orzo Salad

The BEST Spring Lemon-Herb Orzo Salad

The BEST spring lemon-herb orzo salad! It’s so easy to make and packed with fresh flavors from tons of herbs, lemon juice, feta cheese and crunchy peppery radish! I love to make this for potlucks, tailgating and make ahead lunches. It’s a vegetarian pasta salad everyone will love!

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Southern Goat Cheese Grits & Vegetable Bowl

Southern Goat Cheese Grits & Vegetable Bowl

Make this southern goat cheese grits and vegetable bowl! It’s a bowl of creamy stone ground grits with goat cheese melted in, topped with garlicky sauteed spinach, roasted sweet potatoes, and black-eyed peas, then topped with salsa verde! Feel free to use any seasonal veggies you like to switch it up.

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