Are you struggling to accept your body and make peace with food? Click here for 3 gentle reminders based on the principles of intuitive + mindful eating and Health at Every Size®. Plus - a simple phrase to help you to become a diet culture dropout.

I’m writing with a full brain (and a bit of a sore bum from so much sitting 😬) after wrapping up a week of online trainings. I wrote this article and it was selected as one of 10 winners for a scholarship. It allowed me to learn from 15 of the world’s leading experts on eating disorders, intuitive eating & Health at Every Size®.

75% of women aged 25-45 struggle with disordered eating. So improving my skills in knowing how to best help anyone struggling is my top priority!

I’ve distilled daaays of notes into three quotes/takeaways that I’m excited to share with you. As you scroll through these ideas, I encourage you to keep your mind open. Pay attention to the reminder that “rises to the top” for you, as that may be a place for you to start finding more peace.

#1: “The world is messed up. YOU ARE FINE.” – Ragen Chastain

Ragen Chastain is a brilliant speaker and fat activist. In her presentation, she broke down the destructive implications that come from living in a culture of body shame. She explained how the diet industry makes a lot of money from our body dissatisfaction. And as a result, we’re steeped in messaging of not good enough.

She went on to remind us that the diet/beauty industry is very powerful. So know that it’s challenging to step out of the disempowering cycle they put us through! But here’s one way you can reclaim your power. The next time you notice any feelings of insecurity surface, say to yourself: “The world is messed up. I AM FINE!”

#2: “Food isn’t about weight and shape, it’s about nourishment and vitality.” – Kari Anderson

Kari Anderson is a doctor of behavioral health, clinical mental health counselor and author who leads the Women’s Center for Binge and Emotional Eating at Green Mountain at Fox Run. She spoke to the importance of redefining healthy if your current definition isn’t actually helping you to feel good.

For a lot of people, this is because your “healthy” choices are being based on external factors (weight). If this is true for you, Kari encourages you to view your food choices through a new lens – one of nourishment and vitality.

If you’re not sure where to start, begin by paying attention at your next meal. Notice how your body feels after the food you chose – did you like this feeling? Were there any uncomfortable feelings (bloating/tiredness) that came from your choice? Or, did you feel more energized? Start to get to know which foods feel good in your unique body.

#3: “For the most part.” – Elyse Resch

Do you struggle with perfectionist tendencies when it comes to your eating habits? If so, this takeaway is for you.

Elyse Resch, one of the co-authors of the book Intuitive Eating, began her training talking about the many misconceptions around what Intuitive Eating actually is. For example – some might think it’s only eating when you’re hungry and stopping when you’re full. When in fact, it’s much more complex.

It’s a dynamic interplay between instinct, emotion and rational thought. It’s about reconnecting with the wisdom you were born with. (Yes, you!)

Elyse shared the concept “for the most part” which I LOVE. In her new Intuitive Eating Workbook, this concept is expanded on:

No one meal will affect your overall nutrition. Intuitive Eating is not about perfection. It’s simply about offering you guidelines for a comfortable relationship with food. So, relax. Remember that the concept for the most part is central. For the most part strive for variety, moderation, and balance in your eating. For the most part, enjoy both nutritious and some play foods. For the most part, eat satisfying meals. Progress, not perfection, is what counts. – Elyse Resch + Evelyn Tribole

A final gentle reminder. As with all information that comes your way, try on, explore and keep the ideas that resonate with you. And the ones that aren’t helpful? Let them go. I trust that you know what’s best for YOU.

PS: So many of you checked out these 3 fancy foods that are surprisingly easy to make! If you missed the recipes, you can find them right here. 

Wishing you a wonderful Wednesday! xo


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