Monthly Archives: February 2013

The principles of intuitive eating.


Intuitive Eating: 

  1. Reject the Diet Mentality. Throw out the diet books and magazine articles that offer you false hope of losing weight quickly, easily, and permanently. Get angry at the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.
  2. Honor Your Hunger. Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for re-building trust with yourself and food.
  3. Make Peace with Food. Call a truce, stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can’t or shouldn’t have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing When you finally “give-in” to your forbidden food, eating will be experienced with such intensity, it usually results in Last Supper overeating, and overwhelming guilt.
  4. Challenge the Food Police. Scream a loud “NO” to thoughts in your head that declare you’re “good” for eating under 1000 calories or “bad” because you ate a piece of chocolate cake. The Food Police monitor the unreasonable rules that dieting has created . The police station is housed deep in your psyche, and its loud speaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the Food Police away is a critical step in returning to Intuitive Eating.
  5. Respect Your Fullness. Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you’re comfortably full. Pause in the middle of a meal or food and ask yourself how the food tastes, and what is your current fullness level?
  6. Discover the Satisfaction Factor. The Japanese have the wisdom to promote pleasure as one of their goals of healthy living In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence—the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting and conducive, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to decide you’ve had “enough”.
  7. Honor Your Feelings Without Using Food. Find ways to comfort , nurture, distract, and resolve your issues without using food. Anxiety, loneliness, boredom, anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won’t fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you into a food hangover. But food won’t solve the problem. If anything, eating for an emotional hunger will only make you feel worse in the long run. You’ll ultimately have to deal with the source of the emotion, as well as the discomfort of overeating.
  8. Respect Your Body. Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally as futile (and uncomfortable) to have the same expectation with body size. But mostly, respect your body, so you can feel better about who you are. It’s hard to reject the diet mentality if you are unrealistic and overly critical about your body shape.
  9. Exercise—Feel the Difference. Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm. If when you wake up, your only goal is to lose weight, it’s usually not a motivating factor in that moment of time.
  10. Honor Your Health—Gentle Nutrition. Make food choices that honor your health and tastebuds while making you feel well. 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.

Dont starve, just eat clean.



Remeber this

Forever reblog


One mistake which many people make when they want to lose weight, is by skipping meals… this isnt benefitting you. This is slowing down your metabolism, making it go into starvation mode which means that your body will hold onto the fat and energy in the food and store it, instead of burning it. And it can cause even more bloating.

Dont skip meals. Instead, focus on eating 5-6 small, healthy, clean meals… this will keep your metabolism going, keep it burning. An d keep your blood sugar from dropping, which can cause binging.

Clean eating isnt boring. There are so many yummy recipes to make! Different food choices, and snack ideas. So mix up your meal plan and your diet! Try new healthy foods!! And enjoy what you eat. Dont make your diet restricting and boring. Make it fun, yummy and healthy!!OH!Nutrition.February Inspiration: Eat Healthy :)


Remember this! A sugary sweet here and there wont kill you. You CANT and SHOULDNT get obsessed with eating clean. Sure its good, its healthy… but a piece of chocolate, or a muffin now and again wont kill you and wont sabotgae your work either!! So remember, its ok. Dont get anxiety afterwards. And dont punish yourself  with extra exercise. Just enjoy the muffin/chocolate or whatever… 🙂 

Peanut butter chocolate granola bars!


Ive made these myself, and i love them!!


Makes 12 squares

Chewy No-Bake Peanut Butter Dark Chocolate Granola Bars  (vegan)


  • 4 cups old-fashioned oats
  • 1/2 cup honey/agave
  • 2 tablespoons of chia seeds
  • 1/2 cup unsalted, roasted peanuts
  • 3/4 – 1 cup natural creamy peanut butter
  • Package of dark chocolate chips


  1. Line a 9×13 inch baking pan with parchment paper
  2. Combine oats through peanut butter in a large bowl and mix until well combined
  3. Press combined ingredients into prepared pan and put in the the refrigerator for at least 60 minutes [I did mine overnight]
  4. Heat package of dark chocolate chips on the stovetop in a small pot until just melted; stirring vigorously the entire time, being careful not to burn the chocolate
  5. Immediately pour chocolate over cooled, set bar base then place back into the fridge to allow the chocolate to set [again, I did this overnight]
  6. Once cooled, slice into 12 squares then wrap individually with plastic wrap