Guest Blog: Top 3 tips to get started with intuitive eating
I am excited to introduce you to registered dietitian and intuitive eating counselor, Molly Roberts! With over 25 years of experience in nutrition counseling and group programs, Molly offers weight inclusive care to people seeking to make peace with food and their body.
In today’s guest blog, she will be sharing with you her top 3 tips to get started with Intuitive Eating.
First - What is Intuitive Eating?
Intuitive Eating is a way of eating that encourages a connection to your body. So many of our food decisions can be dictated by diet culture and its food rules. Reclaiming the power to decide what you eat can feel pretty great. It involves a bit of hard work as most of us haven’t been raised to listen to our own needs. With a little self-compassion and curiosity it’s very possible.
3 tips to get started with Intuitive Eating
1️⃣ Wonder about the food rules
Where did all these food rules come from? Spend a moment thinking about the many food rules we follow. They come at us from many places including our families, our society, our education and the media. As you start to notice them it can feel overwhelming. You don’t need to block the food rules for now. Just notice them. Rejecting the diet mentality can help you to make peace with food and this wondering can be a helpful first step on your Intuitive Eating journey.
2️⃣ Notice your feelings
You know that absolutely ravenous feeling in your belly when you are HUNGRY? Or can you feel that almost painful feeling when you’ve eaten more than you expected? Most of us can relate to both of those feelings. However, fewer of us can feel the in-between cues from our body on hunger and fullness. Starting to notice can be a helpful practice. Give yourself plenty of grace on this one as it can be hard at first. For some of us, connecting to these feelings is really difficult. Some people pick one time of day and check in with themselves on their hunger and fullness. You might begin to see slight differences in how you feel hunger and fullness. Intuitive Eating calls this interoceptive awareness and it can be a powerful connection that helps you understand your body’s needs. Whatever you call it, give yourself a little pat on the back for noticing.
3️⃣ Consider if you’re eating enough
Many people in my practice do not eat enough. Sometimes folks don’t eat enough at a certain time of day (breakfast anyone?) and other folks just don’t eat enough throughout the day. It can help to consider the space between eating moments. Some people are surprised to find there are big gaps in their day with no fuel. Maybe you’ll discover that they fuel themselves well but not at the time when they need the fuel. Permission to eat is one of the 10 principles of Intuitive Eating.
Want to learn more?
There are many great local resources for people who want to learn about Intuitive Eating including some great books and tools from the founders of Intuitive Eating. The Intuitive Eating Card Deck is a fun place to start. Just pull a card and it gives you a small tidbit about Intuitive Eating to think or journal about. The Intuitive Eating Card Deck: 50 Bite-Sized Ways to Make Peace with Food
Ready to dig into becoming an Intuitive Eater?
Book an in-person or virtual appointment with me. There are plenty of options but folks are telling me that three appointments is giving them the knowledge and tools to get started. You can book in with me on the Jane app at Thompson Wellness Clinic (https://thompsonwellnessclinic.janeapp.com/#/dietitian), by filling out the form on my website (www.mollyrobertsrd.com), a DM on Instagram (@mollyrobertsrd) or just give me an old-fashioned phone call at 519-400-7905!
Many thanks!
Molly
P.S. You can also find out more about Molly and Intuitive Eating in this podcast episode!
