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Intuitive Eating: The Only Answer to Losing Weight and Keeping it Off Forever

Bonnie R. Giller, MS, RD, CDN, CDE

Featured imageYou don’t have to dig too deep on the internet to come up with an answer to the age old question “what’s the best diet to help me lose weight”. A quick Google search comes up with 102,000,000 results. And most of these diets promise you quick results without having to put in too much effort.

Will these diets work? Well, probably yes, if you follow them to the T.

Will you keep the weight off forever? Well, probably not.

Yet, you go on diet after diet, losing weight and regaining the weight (plus more) over and over again. This puts a lot of stress on your body physically, psychologically and emotionally. I’m willing to bet that you continue to put yourself through this vicious cycle because you don’t realize that there is another way.

That way is through Intuitive Eating. Let me explain.

Intuitive eating is eating based on your physiological need to eat, based on your inner signals of hunger and fullness and NOT based on situations or emotions. Being an intuitive eater means that you eat all foods without first checking the list of “good” or “bad”, “legal” or “illegal” foods that you have set up for yourself, or that the diet of the day tells you to eat or not to eat. You trust your inner wisdom to know when to begin eating and when to stop eating. Through this process, you achieve your natural healthy weight, without deprivation and restriction.

You were born an intuitive eater and unfortunately the diet industry has played a huge role in moving you further away from trusting your inner wisdom. The journey towards reclaiming what you were born with requires a few key steps to start.

1) Commit to never dieting again. Yikes, this sounds scary doesn’t it? It’s very important to make the commitment to live diet free so that you are not influenced by the next great diet miracle that comes on the market. Remember, there will always be another gimmick that pops up to tempt you. But, if you make the commitment to yourself, and every morning when you wake up remind yourself of this commitment, you will protect yourself from falling prey to those false promises.

2) Throw away the scale. As a dieter, you probably measure your success based on the number on the scale. If the scale shows a weight loss, you view yourself as being “good” and successful. If the scale shows a weight gain, you are “bad” and unsuccessful. The tone of the day is determined by what the scale reads. An intuitive eater does not measure success based on external factors. An intuitive eater thinks about the “non-scale successes” that they are experiencing. These can be physical, emotional or spiritual. Maybe you are able to bend over and tie your shoes whereas before you couldn’t. Or, you can walk up and down the stairs at home without getting out of breath. These will help you to see that the lifestyle changes you are working on are making a difference and you no longer have to be fixated on the scale.

3) Seek the support you need on your journey. Sometimes going it alone is, well, lonely. There will be bumps in the road and it’s important to have the right support behind you to guide you over these bumps. It’s best if you combine professional support, such as from a registered dietitian nutritionist and certified intuitive eating counselor, along with a social support network. Knowing you are not alone on this journey inspires you to keep moving forward. Intuitive eating is not a diet and is not a quick fix. It’s a process and a journey of growth and learning. It’s the answer you’ve been waiting for.

Bio:

Bonnie R. Giller helps chronic dieters break free of the pain of dieting and get the healthy body they love. She does this by creating a tailored solution that combines three essential ingredients: a healthy mindset, caring support and nutrition education.

Using her signature Freedom to Eat ForeverTM system, Bonnie helps her clients support and honor their mind and body. The result is they lose weight, keep it off without dieting and live a healthy life of guilt-free eating.

Bonnie is a Registered Dietitian Nutritionist and Certified Intuitive Eating Counselor and has her Master of Science in Clinical Nutrition. She has worked in medical nutrition therapy and counseling for over 26 years.

Bonnie is very passionate about helping her clients regain the trust in themselves and their bodies so they can shift away from a diet mentality and learn to listen to their inner hunger signals. She is known for providing caring support and motivation as her clients reacquaint themselves with their inner wisdom.

Get a copy of Bonnie’s Free e-Book, “5 Steps to a Body You Love without Dieting” at www.DietFreeZone.com  To learn more about Bonnie, visit http://www.brghealth.com

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Farmers Market 101- How to Make the Most of Your Trip

By Anne Danahy MS RD

One of the simple pleasures of summer is visiting your local farmers market and coming home with a bag of super-fresh produce and unique foods made by local food artisans. It’s a wonderful opportunity to meet your farmers and learn more about where your food comes from. Shopping at a farmers market isn’t anything like running out to the grocery store though. To make the most of your trip, it pays to learn a few rules so you come home with what you want or need, rather than an empty bag, or one that’s full of who-knows-what-this-is, that will sit in the refrigerator until it goes bad.

1. Know what’s in season. Remember, the farmers at the market are selling the food they picked this last night or this morning, so don’t plan on finding pumpkins in June, asparagus in August, or strawberries in September. Learn what’s in season and what’s coming up, and plan your recipes and meals accordingly.

2. Go with a plan, but be flexible. If you know you’ll be shopping at a farmers market, plan a few recipes ahead of time and make a list, so you’ll be sure to pick up what you need. Cooking magazines and Pinterest are both always full of seasonal inspiration. Pick up your main ingredients like produce, fresh eggs, cheese, meat or fish at the market, and plan on hitting a grocery store afterwards to supplement the other ingredients. Sometimes though, despite your best plans, you might spy a fabulous and fresh fruit or vegetable that you never thought of, so by all means, be flexible! Some produce has an incredibly short growing season, and if you don’t grab it, you may be out of luck until next year.

3. BYBO&C. That stands for bring your own bags and cash! Many farmers do supply small bags for their purchases, but rather than risk trying to balance several ears of corn and a bunch of tomatoes in your two hands, bring a sturdy reusable grocery bag with a strong handle. Many farmers also appreciate cash (small bills especially), since it costs them extra to accept a credit card.

4. Timing is everything. If you want the best selection and the freshest produce, plan to arrive as soon as the market opens. On the other hand, if you want the best deals (because who wants to tote wilted greens back to their farm), go shortly before the market closes, and you may end up getting some extra goodies added to your bag. Just remember, farmers make very little profit on what they produce, so haggling is generally not appreciated.

5. Step outside the box. It’s OK to like what you like, especially when it’s produce, but if you see something unusual, or even something you recognize but don’t usually eat, ask the farmer what they like to do with it, or how they prepare it. You’ll be surprised at what amazing and creative ideas you’ll get. Sure, farmers can grow things, but most are also pretty handy in the kitchen. Some farmers markets also sell community cookbooks with lots of creative ideas for using all types of produce. Proceeds often support the market or the farmers, so it’s a win-win solution to the “what would I do with this” question.

6. Take it all! The ultra-fresh produce at farmers markets is perfect for canning, preserving and pickling, so buy lots and preserve it for later. It’s important to follow the rules and recipes for preserving foods, but once you learn the technique, it’s not as difficult as it may seem, and it’s such a joy to open a jar of homemade tomato sauce or strawberry jam in the middle of winter The National Center for Home Food Preservation has some excellent information on canning, freezing, pickling and any other method of preserving foods.

7. Volunteer. Farmers markets run on a tight, lean budget, and usually rely on grants and donations, in addition to their profits, to be able to stay open, so they really appreciate volunteers. In addition to doing something good for your market and town, you’ll get the inside scoop on what’s freshest, who has the best selection, and what to do with it once you get home.

If you’re not sure where your closest farmers market is, use this directory that lets you search by zip code. See you at the market!

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#Gimme5 Ways to Be Healthy

Last week, First Lady Michelle Obama issued the challenge for 5 ways to be healthy! Here are our five… simple, tried and true methods to be healthy! Enjoy!

  1. Eat at least 2 fruits and 4 vegetables each day
  2. Exercise at least 30 minutes everyday
  3. Take a break from your TV watching and do at least 10 situps or pushups during the commercial breaks for your evening shows
  4. Drink at least 5 large glasses of water each day
  5. Try at least 5 new foods in a week. And no, you can’t count the ‘donut of the week’ as a new food! 🙂

How do you ‘live healthy’? There are so many ways to live a healthy lifestyle and inspire those around you to do the same. So, now, we issue the challenge to you to #Gimme5. Comment on this blog with 5 ways you stay healthy using the hashtag #Gimme5! Happy National Nutrition Month.

NCES Health and Nutrition Education

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Who do you want to appreciate this National Nutrition Month?

National Nutrition Month is a great time to promote good nutrition to clients and patients! But, it’s also a great time to say Thank You to your co-workers, clientspatients and doctors who work hard to make the world a healthier place.

Save yourself a trip to the store and order a trendy, healthy snack-packed gift box for everyone you want to say Thank You to!

Dietitian Gift Boxes

The inside of each box is personalized with a message to fit the recipient!
To see the individualized messages, please click here.

Bulk Box Order

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New York Times Featured Article: What Does 2000 Calories Look Like?

We stumbled across this article on the NY Times today and HAD to share it with you all! Take a minute to share it with all of your clients, patients and anyone you know who’s interested in eating healthy and/or losing weight!

You’ll be amazed at how many ‘everyday’ meals your patients are eating that are over their entire calorie allowance for the day! Even as restaurants talk about smaller portions, they continue to serve a full day’s worth of calories in a single meal… or even a single dish. Keep reading…

What does 2000 Calories look like

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December 20th NCES Holi-Daily Deal: 50% Off Patient Education Handouts for Clean Eating

NCES Daily Deals Newsletter Header

NCES RAW Clean Eating Patient Education HandoutsNCES R.A.W. Handout Set with Tips for Reducing America’s Waistline

Help your patients get back to the basics with this new R.A.W. concept aimed at Reducing America’s Waistlines by providing healthy tips for an active lifestyle and nutritious eating. Plus, encourage clean eating with a section on replacing highly processed foods with more natural choices for the body.

Regular Price: $19.90
Todays Holi-Daily Deal Price: $9.95

Click here to order now!