Intuitive Eating Archives - Tanya Mark - Nutrition & Wellness Coach

Does mindful eating work?

Posted on October 28, 2022December 2, 2022 by Tanya Mark

To answer the question “does mindful eating work,” let’s first define it.

Mindful eating:

gets you back inside your body, instead of following outside advice on the internet telling you what’s best for your body.
teaches you to slow down and notice the taste, texture and aroma of food. Why is this important? Because satisfaction is a critical piece to feeling “full” (aka “just” satisfied).
guides you to sense which foods make you feel your best, as every body is different.
supports you in enjoying and savoring your food, versus eating tasteless “diet” foods.
teaches you to honor your unique hunger (energy) needs, which change every day. Your body thrives on rhythmically being nourished throughout the day. So trying to ignore physical hunger or skip meals is stressful on your body.
encourages you to bring relaxation and presence to your plate to support your digestive health.
can help you have a healthier relationship with food and your body.

How mindful eating works

You can practice mindful eating, by following the BASICS created by Lynn Rossey, author of Savor Every Bite.

B: Breathe and belly check before you eat.
A: Assess your food.
S: Slow down.
I: Investigate your hunger throughout the meal.
C: Chew your food thoroughly.
S: Savor your food.

But does mindful eating really work?

You have to be clear on what “work” means.

Carrie Dennett, registered dietitian, warns us in a Seattle Times article that mindful eating has been co-opted by diet culture for weight loss. Mindful eating isn’t about restriction, controlling yourself, being hyper-vigilant about your eating, or feeling ashamed of making certain food choices.

It’s about getting back inside your body.

It’s a practice of deep listening.

The actual intended benefit of practicing mindful eating is to be in touch with your body’s unique needs.

So does mindful eating work?

Yes, if you’re practicing mindful eating to guide you to what’s healthiest — for YOUR body. ♡ Tanya

Curious about the difference between mindful eating and Intuitive Eating?

Read The Ten Benefits of Intuitive Eating on my blog.

4 Steps to make peace with forbidden foods through Intuitive Eating

Posted on August 9, 2022October 14, 2022 by tmAdmin

Can Intuitive Eating stop your cravings?

In a word, yes, because one goal of Intuitive Eating is to have a peaceful relationship with all foods!

But you might be thinking, what about salt and vinegar chips, cookies, and salted caramel ice cream, they’re “bad,” and “hyper-palatable,” right?

It can feel like the chips are stacked against you because many of these “forbidden” foods are designed by lab engineers to be irresistible to your tastebuds and brain.

But the good news is that there’s a way out of what might feel like vicious cravings, out of control eating (and guilt). No “diet” or restrictive food plan required.

So how can you overcome your cravings with Intuitive Eating?

Get honest with yourself and explore these four questions:

1. Are you overly hungry, ravenous?

It’s common to want to reach for quick and convenient, packaged “easy” foods when you’re so hungry you want to “eat your arm.” Principle 2 of Intuitive Eating is Honor Your Hunger which says that can be difficult to make rational, conscious eating decisions once you’ve reached this point.

For example: That’s why when you may have packed your lunch but it no longer sounds good anymore).

Can Intuitive Eating stop your cravings?

Furthermore, because you’re “too hungry,” you might eat this food quickly and end up at the bottom of the package. Or maybe you graze while preparing dinner and you’re no longer hungry by the time you eat, but you eat anyway.

The Practice: Eat meals and snacks with awareness of your biological hunger needs throughout the day. Do your best to eat when you are gently hungry which means that you feel relaxed and ready to eat and could prepare food without feeling like you have to graze.

And bonus, when you work on honoring your hunger when it’s gentle, you’ll be better equipped to honor comfortable fullness which is Principle 6 of Intuitive Eating.

2. Are you tired, lack time, unprepared? (uh, STRESSED)

So maybe you’re not overly hungry, but you’re living under chronic low-level (or high-level) daily stress. Again, it’s challenging to make conscious foods choices (especially in the late afternoon or at the end of the day when you’ve reached decision fatigue).

It makes sense that you want to press the quick and convenient button and reach for what’s easiest.

So be kind to yourself.

In my article, 3 Reasons Why You Should Ditch Your Scale (and get healthier), I discuss how you (yes, me too) can get in self-care ruts. But there’s a way out through baby steps. What small shift do you have the bandwidth for right now?

Yes, Intuitive Eating can help stop cravings.

The Practice: Figure out what’s going to work for YOU. I know this isn’t an easy question to answer. What do you need to set yourself up for a more nurturing day? What CAN you do to make nourishing yourself a priority and not put yourself last?

Here are a few ideas:

schedule time each week to grocery shop (or have a family member do it)
batch cook so you just have to reheat it (and have leftovers too!)
try one of the many meal kits out there (if your budget allows)

And if you don’t have an answer yet, don’t worry, that’s OK, I’ll be happy to help you – for now, just move on to the next question.

3. Do you have a rule about this food, restrict it?

Yes, you’ve heard it from me many, many times before. Nothing amplifies a craving like restriction. It makes the food extra special so when you feel like you need, want or deserve something special, you will want this food(s).

With Intuitive Eating, you learn how to make peace with this food through a science-backed practice called habituation.

The Practice: Notice your relationship with your “forbidden” foods. Does restriction make these foods more special? And by the way, if you’re substituting a “forbidden” food with a food that doesn’t truly satisfy you, you may continue to seek satisfaction. Learn more about this in Principle 5 of Intuitive Eating: Discover the Satisfaction Factor.

4. Do you eat foods that you like, satisfy your taste buds AND make you feel good?

The Practice: Explore and create a list of foods that fulfill your desire for tastes such as salty, sweet, savory that ALSO make you feel good physically when you eat them. Do you have these foods readily available in your home, purse, workbag?

I used to crave Pepperidge Farm Milano cookies. I often wanted them after dinner, even when I was full (and just a side note, yes, this mental seeking occasionally happens as I am a human just like you).

Sometimes I choose to eat them, but now when I check-in with myself, most of the time, I don’t really want those cookies (as I’ve made peace with the Milanos through the habituation process, mentioned above).

I’ve learned that some other sweet is equally as good or tastes better AND bonus also makes me feel satisfied and nourished physically. Personally, I’ve found that I love dark chocolate dipped in natural peanut butter. Or, sometimes eating some raspberries fulfills my desire for something sweet. If you hate dark chocolate, find what works for you (as remember satisfaction is key).

Furthermore, having foods that you enjoy that also support your health are great to have available when your hunger might be more stressed, emotionally-based such as wanting some comfort, pleasure, energy, a reward and the list of emotions goes on.

And of course, the most nourishing solution is to learn new stress management skills to cope with your emotions with kindness instead of relying on food to fulfill needs that it can only temporarily band-aid. This is Principle 7 of Intuitive Eating.

And one final word. And this is a very important piece of wellness wisdom:

Stop feeling guilty about, beating yourself up anytime you eat a “forbidden” food.

Remember, it’s what you eat for the most part that impacts your health. Good nutrition isn’t perfect eating and it’s just one piece of your complex health and wellbeing. To learn more about this, read: 3 Reasons Why You Should Ditch Your Scale.

And by the way, if you find yourself doing the opposite – eating mostly highly processed, “forbidden” foods – be nice to yourself. Offer yourself kindness and compassion. Revisit these self-reflection questions and get curious about what’s behind your desire for these foods. What’s your why?

So yes, Intuitive Eating can help stop your cravings. Reach out and let’s chat, as I’d love to help you explore and solve your cravings.

♡ Tanya

P.S. I am a Non-Diet, Body Image Expert on The Body Love Society’s UnDiet Your Mind App! It’s the # 1 app for ditching the diet, intuitive eating and accepting your body!

Why Am I Craving Carbs, Sugar?

Posted on August 9, 2022August 11, 2022 by tmAdmin

If you feel like you’re addicted to sugar, craving carbs, you can learn why and make peace with all foods by learning Intuitive Eating.

Have you tried to solve this “problem” by restricting these foods? Perhaps you’ve tried a 30-day sugar detox or a “healthy lifestyle” eating plan “to fix” your cravings for carbohydrates, sweets. And maybe it felt like it “worked” but then after, your cravings returned. 😬

Consider your relationship with simple carbs like breads and cookies. What feelings come up? Maybe…Guilt. Shame. Stressed. Worried.

I too once had a fraught relationship with carbs stemming from the low carb trend that said bread and sugar are “bad.”

I used to follow a “healthy lifestyle diet” that restricted grains, added sugar and even the amount of natural sugars in whole foods.

I avoided sandwiches and was “good” when I had a salad instead. And if I had a sandwich, I would avoid other carbs that day.
I viewed sweets as “bad.” ( I mean everybody knows this is true, right?)
I could have berries but not a banana (because some sneaky diets out there say they’re too high in sugar and don’t care if your banana contains fiber that slows down how you metabolize the sugar.) Yikes.

I was “so good,” until for a variety of reasons (which I’m going to share with you below), I ended up overeating them and even bingeing on them. I’m talking to you entire bread basket and six-pack of cupcakes. Then I felt horrible both physically and emotionally – beating myself up, worrying about my health (and if I’m honest – my weight).

But after working for over a decade in nutrition, eating psychology, Intuitive Eating and body image, I learned that if healthy eating doesn’t include a healthy relationship with food, where all foods could fit, it wasn’t truly healthy eating.

Here are four reasons why you may crave carbs, sugars and the solutions so you can finally have a healthy relationship with all foods and your body.

4 reasons you crave carbs, sugar and what to do about it

# 1 You crave carbs because you’re not eating enough food (and/or eating when hunger is “gentle”)

One of the number one reasons we crave carbohydrates is because we’re not getting enough food. Period. If you’re not honoring your unique biological hunger needs (which change every day according to your energy needs), your body will drive you to eat.

And guess what it will drive you to eat more? Yup, you guessed it – carbohydrates, sugars. Why? Because carbohydrates give you energy quickly – like kindling on a fire.

Have you heard of Neuropeptide Y?

Neuropeptide Y is a chemical produced by the brain that triggers your drive to eat carbohydrates, the body’s primary and preferred source of energy. NPY production is increased by food deprivation, under-eating and during stress. Eating carbohydrates produces serotonin which turns off production of NPY.

And did you know…

When your body is not getting enough of its preferred fuel source (glucose), it will break down protein mainly from muscle to convert it to glucose through a process called gluconeogenesis. This process comes at a high cost, as protein is then used as expensive fuel source instead of what it’s supposed to be used for: repair, maintains and builds muscle, hormones, enzymes and cells in the body.

It’s like using batteries in your toaster instead of plugging it in to use electricity – not efficient and potentially harmful.

When people lose weight on low carb diets it can be caused by losing muscle tissue – which is NOT what we want to be doing. Muscle tissue is your most metabolically active tissue (calorie burning tissue)!

KEY POINT: The more you deny your true hunger and fight your natural biology, the stronger and more intense food cravings and obsessions become. Furthermore, honoring hunger is foundational to being able to honor comfortable fullness (yes, read that again if you feel like you’re an over-eater).

Barriers to honoring hunger include:

✅ Diet culture rules: it’s not time (intermittent fasting), skipping meals to “save” calories, not eating after __ pm (even if you’re biologically hungry), diet plan says you can only eat __ calories, certain portion sizes, restricts carbs – so you feel hungry. You ignore hunger or at least try to using your “willpower.”

✅ Chaotic life: you’re too busy, over-scheduled. You can’t (your job doesn’t allow you to) or won’t stop and give yourself the gift of time to nourish yourself. Then by time you eat, you’re ravenous, hangry and might even feel “out of control” with your eating, or beat yourself up for craving sugar.

💡THE SOLUTION: Make sure you’re biologically fed with adequate energy and yes, carbohydrates. Ditch the diet mentality and its rules that take you further away from being able to tune and honor your true biological needs (Principle 1 of Intuitive Eating). Practice honoring your hunger when it’s gentle so that you can make conscious eating decisions and avoid triggering a primal drive to overeat (what you learn and practice in Principle 2 of Intuitive Eating).

# 2 You crave carbs when you’re feeling emotional, stressed.

First, nothing will make you feel more emotional than not getting your energy needs met (read that again). Thus dieting, restricting food (both physically and mentally!) is a stress on the body and can feel very much like emotional eating.

Also recall from above, that when you’re struggling with stress of any kind, such as an out of balance life, your body will produce Neuropeptide Y and trigger your drive to eat carbohydrates: your body’s primary fuel source.

Third, we are all emotional eaters to some degree because we’ve learned to equate food with love and comfort since infancy when we were held, loved and fed.

Anxiety, loneliness, boredom, and 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. But food won’t solve the problem. If anything, eating for an emotional hunger may only make you feel worse in the long run. You’ll ultimately have to deal with the source of the emotion. – Evelyn Tribole, Elyse Resch – Intuitive Eating

💡 THE SOLUTION: Cope with your emotions with kindness. These are skills that you will learn and practice in Principle 7 of Intuitive Eating.

# 3 You crave carbs and sugars because you have food rules that forbid them.

Humans don’t like to be told what to do period and that includes with food. We want autonomy over our food choices and nothing amplifies a craving like restriction. If we make something “off limits” – we will want it even more.

For example if you tell a toddler that he can’t have a special toy that his friend his playing with, guess what, he’ll want that special toy even if other toys are available.

Thus because of dieting, restricting or forbidding foods (physically or mentally not allowing them due to food rules) you’ve made certain foods “special” or off-limits.

A non-dieter that allows all foods in her diet has a completely different relationship with a pan of brownies. She may eat one or more and move on versus a dieter who is fixated on the plate of brownies and feels like he can’t have them in the house as he’ll eat the whole pan. Restriction and food rules cause the physical and or mental seeking – the obsession with forbidden foods.

And let me ask you, when you eat your “forbidden” foods, do you eat them consciously, slowly, truly savoring them? Or do you eat this food fast and distracted, trying to “get rid of the evidence?” In order to feel fully satisfied with any food, we need to slow down and bring presence to our plates. So many of my clients don’t really eat the brownie when eating the brownie. Satisfaction is a key piece of your nourishment.

💡 THE SOLUTION: You learn to make peace with food through a science-backed strategy called habituation and challenge the food police (Principles 3 and 4) by practicing removing all or nothing thinking (such as it’s either 100% bad or good) about carbs, sugars. Do you remember a time when eating an ice cream cone or having a sandwich with 2 slices a bread wasn’t surrounded by the food police? You can return!

# 4 You crave carbs because your meals and snacks are unbalanced.

Like I mentioned above, carbohydrates give you quick energy. But also like kindling on a fire, the energy we get from them burns out quickly.

💡THE SOLUTION: Build meals and snacks, in general, by including all three macronutrients – protein, healthy fat and carbohydrates. There’s no need for perfection – as that’s black and white thinking and, it’s not necessary to be healthy. Read more about building balanced “campfire meals” here.

And remember that carbohydrates include whole foods such as vegetables, fruits, whole grains and beans!

♡♡♡

It will take time to re-establish a rational relationship with carbs, sugars or your forbidden foods. But with consistent practice, over time, your body will learn to trust that you’re not going to put it on another self-imposed famine and/or forbid certain foods, either physically or mentally. Bagels and sweets will just be another food – nothing special.

Don’t let diet culture steal your life. Life is too short to waste another day struggling with food and your body.

So my lovely friend, I’ll be 100% honest with you. I’ve been teaching Intuitive Eating for years and have found that sure you can read the book, but if you would ♡ to get to where you want to go much easier and much faster, reach out for private coaching or join my next group coaching class!

P.S. If you’re not quite ready for coaching but want support, grab my free guide: 5 Steps to Stop Feeling Crappy in Your Body and Make Eating Easy and join my community to receive my free newsletter, Redefining Wellness! ♡ Tanya

10 Benefits of Intuitive Eating

Posted on August 9, 2022March 23, 2023 by tmAdmin

What are the ten benefits of Intuitive Eating?

Learn the benefits of Intuitive Eating and how they can help you establish a healthy relationship with food and your body.

1. No more dieting

The first principle of Intuitive Eating is Reject the Diet Mentality. Why is this so important?

Diets have taught you to not listen to your body. The good news is that you can re-learn by practicing the 10 Principles of Intuitive Eating.

Diets don’t teach you how to have a healthy relationship with food which is essential to reaching “gentle nutrition” – the end goal of Intuitive Eating. Diets may give you short term weight loss but it’s almost always followed by regaining the weight and often more. Diets aren’t meant to be sustainable. Remember, diets are designed for short term “success” with repeat business as billion dollar industry!

2. No more trying to ‘control’ hunger

The second principle of Intuitive Eating is foundational. It focuses on a critical skill that you may have lost due to diet culture – honoring your own individual hunger.

You may have learned to ignore your hunger through diets, skipping meals, intermittent fasting etc. But your body is asking for the exact opposite – to listen for your body’s cues telling you that you need energy and respond when hunger feels gentle. Why? Because once you feel ravenous (hangry!), all bets are off for eating to comfortable fullness.

♡ KEY POINT: Honoring your hunger when it’s gentle is foundational to honoring comfortable fullness.

3. No more ‘forbidden’ foods

One of the benefits of Intuitive Eating is that it can reduce sugar cravings.

What if having donuts (or insert your forbidden food) in your house was no big deal?

Perhaps there’s a family member in your house that may grab a donut, cookie, brownie and moves on. No guilt for eating it. No desire to eat the whole bag. This is the way a non dieter’s mind works according to research.

Through an evidence process called habituation, you too can have a healthy relationship with all foods including your ‘forbidden’ foods.

More benefits of Intuitive Eating

4. No more food rules, cheat days

Diets and eating plans are full of food rules. Once you break one by eating a “bad” food, you feel like you failed. This is madness.

Consider that every year new “plans” (diets) come out that often contradict the rules of previous diets – don’t eat fat became eat mostly fat. I remember the eat “fat free” food rules which have been replaced by eat fat according to the Keto diet. Sigh.

You don’t need a set of rules to eat healthy. Instead you will re-learn how to listen to your body and eat healthy foods for the most part, as healthy eating isn’t perfect eating.

5. No more dissatisfied, pleasureless eating

In Intuitive Eating, finding satisfaction in your eating experiences is important. Let me share an infographic to illustrate what happens when we “diet” but want a “forbidden” food.

One of the benefits of Intuitive Eating is that it can reduce overeating by bringing satisfaction to your plate.

Humans are designed to seek pleasure and avoid pain. So you will continue to seek pleasure and satisfaction until you get it (notice how much food was eaten by the dieter versus the Intuitive Eater (non dieter).

6. No more controlled portion sizes

In order to honor fullness, you first learn how to honor your hunger needs.

Next, ditch controlled portion sizes because they’re not one size fits all – meaning that your body’s unique energy needs change every day.

Instead you learn how to feel your body’s cues of comfortable fullness.

One of the benefits of Intuitive Eating is that it can teach you how to listen to your hunger and fullness.

7. No more beating yourself up for ‘emotional’ eating

Emotional eating is demonized in diet culture which is deeply imbedded in Western culture as “bad” and something to fix. The truth is that we are all emotional eaters to some degree as we’ve learned since infancy to equate food with love, comfort and pleasure. So it makes perfect sense that we go to food as a quick fix to feel or not feel. The solution is to have a toolbox of coping mechanisms to go to beyond food.

And there’s one other cause of emotional eating: dieting, restricting your food. Nothing will make you feel more emotional than not getting your energy needs met and not being allowed to eat a food you love because it’s forbidden on your plan.

8. No more body bashing

Learning to respect body is critical to your self-care. Diet culture is based in body shame. It teaches you that there’s only one body size that’s healthy and that your body should never change as you move through the stages of life. All of this is BS.

One of the benefits of Intuitive Eating is that it can help you have a healthy relationship with your unique body.

Through Intuitive Eating you learn how to honor your unique diverse body with self love, not self-control. Having a healthy body image isn’t about what your body looks like. Instead, it’s about your mindset toward your body and separating your self-worth from your appearance.

9. No more exercise to “burn and earn” food

In Intuitive Eating principle 9, you learn to decouple moving your body from diet culture – as merely a means to changing your body, focusing on the scale as “success.”

Could you move your body because there are a ton of benefits of exercise that don’t have you focused on your weight such as getting stronger, feeling more empowered, energized, confident and overall improving the quality of your life?

And one my favorite benefits of Intuitive Eating is:

10. No more ‘perfect eating’ to be healthy

The final principle of Intuitive Eating is Honor Your Health – Gentle Nutrition. It’s the last guideline because you first have to learn how to listen to your body’s signals to guide you in principles 1 – 9. Now you will be able to listen for how your food choices make you feel versus external food rules.

And most of all, you learn that what you eat is just a piece of your whole health so you don’t need to eat “perfectly” because there’s a complex set of factors that affects your well-being including the social determinants of health. Healthy eating is what you eat consistently over time – for the most part eating!

* Have a question about Intuitive Eating? I’d love to hear from you, Tanya

P.S. Want to learn more? Check out The Anti-Diet is called Intuitive Eating.

The anti-diet is called Intuitive Eating

Posted on August 9, 2022August 11, 2022 by tmAdmin

“Eating low-carb is part of my healthy lifestyle.”

“I have to have a meal plan to eat healthy.”

“I’m a sugarholic — I’m addicted to brownies.”

“Without portion sizes, I’ll overeat.”

Healthy eating has become synonymous with food rules, labeling foods as “good” or “bad,” eliminating gluten, dairy, sugar and processed foods, and restricting the evil macronutrient of the year — currently carbs. It has become “normal” to control your eating to get “healthy.”

But notice how this restrictive approach feels. It’s wrought with guilt and shame. It’s filled with fear and a preoccupation with food, creating a stressful relationship to food.

Relying on external rules to determine what we should eat disconnects us from trusting our inner signals to guide us to eat healthfully. We were born with this instinct and can return to our birthright through the process of intuitive eating.

What’s intuitive eating?

Intuitive eating is an evidence-based, compassionate self-care eating framework with 10 principles created by registered dietitians Evelyn Tribole and Elyse Resch as a solution to a problem they faced more than 25 years ago: “Dieting” doesn’t work.

The 10 principles are designed to enhance or remove obstacles to interoceptive awareness — considered intuitive eating’s “superpower” — a process in which your brain perceives physical sensations arising from the body such as heartbeat, breathing, hunger and fullness.

The 10 principles of Intuitive Eating

Reject the diet mentality
Honor your hunger
Make peace with food
Challenge the Food Police
Discover the satisfaction factor
Feel your fullness
Cope with your emotions with kindness
Respect your body
Move and feel the difference
Honor your health with gentle nutrition.

Only recently has intuitive eating gained popularity. Since this summer’s fourth edition release of Tribole and Resch’s 1995 book, “Intuitive Eating: A Revolutionary Anti-Diet Approach,” articles regularly appear in mainstream media such as Self and Real Simple magazines and Goop.com.

Why intuitive eating now?

Because we’re tired of being at war with our bodies. We’re fed up with the 95% failure rate of restrictive diets that an estimated 45 million Americans return to year after year. See BostonMedical.org. We’re frustrated by the dismal statistics that report two-thirds of dieters regain the weight, plus more, within two to five years. We’re craving both the happy and healthy relationship with food and our bodies that intuitive eating delivers.

The intuitive eating process begins with “reject the diet mentality.” But you may say, “I’m not dieting. I’m just eating healthy.” Most of us don’t realize that we’re swimming in diet culture. As Tribole says, we’re like fish in water: We’re not conscious of it.

Hardly a day goes by that we don’t hear conversations about being “good” for skipping dessert, needing to make up for “overeating” by skipping a meal or burning it off with exercise, and ordering bunless burgers. This is diet mentality, which has become a “normal” part of “healthy” eating. Thus we must opt out of the diet mentality to engage fully in the intuitive eating process.

With popularity comes confusion

Perhaps you’ve read that intuitive eating is just a mindfulness diet or a hunger/fullness diet.

Yes, it includes eating with awareness and honoring satiety is key. But these descriptions oversimplify the process of intuitive eating by cherry-picking one or two of the 10 principles, which are designed to be practiced together, synergistically.

Furthermore, the principles are guidelines, not rules to pass or fail. Instead the process emphasizes a self-compassionate, curious, “for the most part” mindset. There’s no room for restriction, guilt, shame, judgment or the black-and-white thinking of diet culture in intuitive eating.

“Make peace with food” focuses on unconditional permission to eat all foods, especially the ones you feel are your “problem” foods.

Take the pan of brownies. You feel you can’t trust yourself to have them in your house because you’re “addicted” to sugar and will eat them all. But by practicing an evidence-based strategy called habituation — repeated exposures to a food making it less appealing — you can make peace with the brownies.

Common food “problems” such as cravings, emotional eating, binge eating, overeating are often caused by the restrictive, “I can’t have” mentality.

Intuitive Eating is not a weight loss plan

If you encounter an “intuitive eating” plan that promises weight loss, Tribole says to “run away.” Recognize that it’s sneaky diet culture co-opting the term.

Putting weight loss on the back burner is critical to becoming an intuitive eater. Focusing on your weight interferes with your ability to perceive the physical sensations that arise from within your body.

“Honor your health — gentle nutrition” is the 10th principle of intuitive eating. To make food choices that honor your health and taste buds while making you feel well, you must ditch diet culture confusion that muddles your mind, master interceptive awareness and experience all the principles of intuitive eating.

Finally, Tribole and Resch remind us that healthy eating isn’t perfect eating. “You will not suddenly get a nutrient deficiency or gain weight from one snack, one food, one meal, or one day of eating. It’s what you eat consistently over time that matters; progress not perfection is what counts.”

After learning, practicing and experiencing the 10 principles of intuitive eating, the conversations about healthy eating sound different:

* “I can enjoy sandwiches again, guilt-free.”

* “I don’t need a meal plan, because healthy eating isn’t complicated.”

* “Dinner didn’t fill me up, but it felt good not to have the negative head space about getting seconds.”

* “My husband is thrilled that having a pan of brownies in the house is no big deal anymore, just a pleasurable food to enjoy.”

Ah, yes, that last statement was one of my shifts.

Intuitive eating, the “revolutionary” anti-diet approach, is changing lives and healing relationships with food and body. Be a rebel. Let it change yours, too.

To your happiness and health,

Tanya

♡ Ready to learn how to eat intuitively? Get started!

(This article was originally published in the September 20, 2020 Jackson Hole News and Guide).

Reject dieting and learn Intuitive Eating

Posted on August 9, 2022August 11, 2022 by tmAdmin

Maybe you’ve heard that diets don’t work and believe that diet culture’s “thin(er) is better” messaging is toxic. Yet you, like millions of other Americans, still want to lose weight.

You find yourself wanting a healthy relationship with food but you’re bombarded by the “New Year, New You” pressure to transform your body.

That makes perfect sense. And I get it because I too, as a former fitness expert and “eat this, not that” nutrition professional, fell prey to the “wellness” marketing that says you must, “look good to feel good.” Who doesn’t want to feel good about themselves? But remember, it’s diet culture that masquerades as “wellness” that convinces you that only one body type is “healthy” and to tie your self-worth to your looks.

Every January the mental berating in your head goes something like this – “Why can’t I just eat well without needing a “plan” to follow? Why don’t I have the discipline to sustain “success” after 30 days?”

Following the rules of “healthy eating” and restricting your favorite foods is exhausting. You feel guilty for ordering a Domino’s pizza or enjoying a Ghirardelli chocolate square after dinner; it’s only ok to eat these “bad” foods on a “cheat day.”

You’re “good” when you control your portion sizes, yet you’re hungry in an hour. But now it’s after 7pm and you “shouldn’t” eat because the “kitchen is closed.” “How can I possibly be hungry? I just ate.”

Or maybe you “can’t” eat because you’re still within your 16-hour intermittent fasting window. The negative self-talk in your head is loud, rigid, and lacking self-compassion. You wish you could stop thinking about food and your body all day, every day.

Does this sound like wellness? No.

What’s creating all this food drama? Diets.

Diets teach us to follow food rules that restrict or ban foods rather than listen to our own body’s food and self-care needs. Many of us believe that “dieting” is healthy eating and good nutrition. It’s not. Eating healthy includes having a healthy relationship with food. It’s approached gently and respects biodiversity – different bodies, have different needs.

The ✨ good news ✨ is that you can:

Ditch diets and learn how to eat intuitively

Dietitians, Evelyn Tribole and Elyse Resch created Intuitive Eating in 1995, as an anti-diet, a response to the failure of “diet” plans. Intuitive Eating is a self-care eating framework with 10 principles designed to guide you back to attunement or body awareness – listening for and responding to your individual body’s needs for nourishment – physical, emotional, and psychological.

You were born knowing how to eat. As an infant, you cried when you were hungry and turned your head, refusing to eat, when you were full. But over time, you can lose this natural ability to honor hunger and fullness because external forces interfered.

Maybe you had to “clean your plate” even if you were full.
Or you were served portioned plates and not allowed to have a second helping despite being physically hungry.
Perhaps you weren’t allowed to have dessert unless you ate your vegetables.
And cookies or chips were forbidden foods in your home so when available you “binged” on them.
Or you learned that you “shouldn’t” trust your body’s signals when you first dieted.

So how do you return to eating intuitively?

“The first thing you do in Intuitive Eating is reject that diet mentality – meaning we’re not getting back on that diet this new year, we’re going to reject those juice cleanses and intense programs and start eating food when we’re hungry, we’re going to start making peace with all food,” says clinical mental health counselor and Therapy Thoughts podcast host, Tiffany Roe.

Interviewed on CBS News this month, Roe discussed Intuitive Eating as the antidote to dieting.

“The difference between a really healthy relationship with food and dieting is you feel connected to your body, you feel satisfied, you enjoy variety, you enjoy life, and you can listen and respond to all your bodies cues. Dieting doesn’t give us that result. Dieting is about restriction, obsession, fixation. And its short-term results never stick. We get stuck in this cycle of depending on dieting” says Roe.

So what if you want to eat pizza tonight and feel you shouldn’t?

“What I am going to say is going to go against everything we’ve learned in diet culture. Eat the pizza,” advises Roe.

“The dieting rules trigger an inner rebellion, because they’re an assault on your personal autonomy and boundaries” says Tribole and Resch. A 2012 research study “Dieting and Food Craving” by Massey and Hill provides evidence that dieters experience stronger cravings for the foods restricted on their plans compared to non-dieters.

A healthy relationship with food could be enjoying a green smoothie, because you like it – and pizza. Intuitive Eating takes an all foods fit approach to gentle nutrition where pizza isn’t “bad.”

Instead of restricting and banning foods, Intuitive Eating gently guides you back inside your body asking:

What do you need?

♡ Are you honoring your individual hunger and fullness?
♡ Which foods give you pleasure and make you feel good?
♡ And if not food, what are you hungering for in life – making a difference, more pleasure, connection?

You might have one big question:

Will Intuitive Eating make me thinner?

When your mind is stuck on your weight – the goal of diets, it interferes with the foundational concept of Intuitive Eating – body awareness – listening to the physical cues coming from your own body without diet culture “shoulds” and “shouldnts” getting in the way.

Intuitive Eating is an empowerment tool that guides you to trust your body to settle where it’s healthiest, not where diet and “wellness” culture says it “should” be.

Liberate yourself from diet culture and weight obsession in 2022. Reject dieting and eat intuitively. You are the expert of your own body.

To your happiness and health,

Tanya

♡ Ready to transform your relationship to food and your body? Get started!

You might also enjoy Intuitive Eating: Do you need to relearn how to eat?

Should you make your Thanksgiving meal healthier?

Posted on August 9, 2022November 20, 2022 by tmAdmin

Should you make your Thanksgiving meal healthier?

I believe that every body can enjoy a traditional Thanksgiving meal.

But as a nutrition student back in 2012, I would have found that statement reckless, disregarding the “epidemic” of weight/health challenges facing our country.

That year my parents traveled from Maryland to Denver to spend the Thanksgiving holiday with me and my family. While I swung kettlebells and climbed revolving stairs at 24 Hour Fitness, Mom and Dad went for a stroll around the neighborhood. While I ate a “lighter” lunch to “earn” and “burn” the calories I would consume, they ate their regular meals.

To me healthy meant I had to be thin, low body fat. Though far leaner in my mid-40s than I’d been in my 20s, I still didn’t like what I saw in the mirror. All I saw were my perceived flaws: the cellulite, my furrowed forehead and a roundness to my female belly that I believed wasn’t flat enough.

I cooked my family a “clean” holiday meal, removing ingredients that my nutrition books touted as “bad” — the marshmallows in my husband’s favorite sweet potato casserole, the gluten in my dad’s famous sausage stuffing.

But I wasn’t done subjecting my parents to my righteous rules of nutrition perfection. For a class project they agreed to track their food so I could scrutinize their supposed nutritional flagrancies and offer upgrades promising “better” health. Bless their hearts.

A diet-culture-laden decision

Looking back now, I see that neither my parents’ nutrition nor health needed fixing.

The real flaw?

My misguided belief in diet culture, disguised as wellness, and its simplistic, one-dimensional definition of health: that only a thin body is ideal. When we expose the origin of this false depiction of health and redefine it, every body can enjoy holiday favorites, no “earning” or “burning” of food required.

Should you cut the carbs in your Thanksgiving meal?

Weight doesn’t automatically equal health

According to Emily Nagoski and Amelia Nagoski, authors of Burnout: The Secret to Unlocking the Stress Cycle, “you’ve been lied to about the relationship between weight and health so that you’ll perpetually try to change your weight.”

This message is driven by what the Nagoski sisters call the Bikini Industrial Complex, the “$100 billion cluster of businesses that profit by setting an unachievable ‘aspirational ideal,’ convincing us that we can and should — indeed, we must — conform with the ideal, and then selling us ineffective but plausible strategies for achieving that ideal.”

And sadly, this false and simplistic definition of “wellness” can lead to lifelong weight worry and make it difficult to feel good in our bodies. Simply put, it’s a chronic stressor.

Food psychologist Paul Rozin agrees. Evelyn Tribole and Elyse Resch, registered dietitians and authors of “Intuitive Eating,” say that in his 1999 research study “Rozin was way ahead of his time and concluded that the negative impact of worry and stress over healthy eating may have a more profound effect on health than the actual food consumed.”

Food and weight worry can harm your health.

Furthermore, Rozin’s research showed that while Americans have the most food worry and least food pleasure, the French were found to have the exact opposite, plus a longer life expectancy. Consider some mainstays of the French diet: bread, brie, creme brûlée — foods containing the “forbidden” ingredients my nutrition books said were “unhealthy.”

Yes, absolutely, nutrition plays a key role in your health and in preventing chronic disease, but your health is impacted by far more factors than nutrition and exercise. According to research in author Christy Harrison’s book “Anti-Diet,” “eating and physical activity combined account for only about 10 percent of population health outcomes.”

Yes, read that again.

Your health is complex

Other important factors include financial and social status, healthy childhood development, social environments, personal coping skills, traumatic experiences, weight stigma, access to health services, gender, race, physical environment, education and literacy, food and job security, and genetics.

And do you know what’s highly protective of your health?

Positive, satisfying relationships of any kind.

Healthy thanksgiving connection with Snoopy and Woodstock.

The Nagoski sisters found that relationship quality was a “better predictor of health than smoking, and smoking is among the strongest predictors of ill health.”

So this holiday season, instead of fretting over the marshmallows in your husband’s childhood favorite sweet potato casserole or the gluten in your father’s famous sausage stuffing, consider taking a gentle nutrition approach to healthy eating.

And let me be clear, if you enjoy making a healthier Thanksgiving meal and participating in the 5K Turkey Trot because they make you feel good, GO FOR IT!

Ultimately, remember that gentle nutrition, Principle 10 of Intuitive Eating, is about honoring your whole health.

Practice gentle nutrition this holiday season.

Make an empowering decision

So taking all this into consideration, I’ll let you decide if you’d like to make your Thanksgiving meal healthier. Think about what might be healthiest for you.

But let’s not make it a “should.”

As a nutrition professional practicing gentle nutrition throughout the year, this year I’m choosing to enjoy a traditional meal. And, because I love moving my body, I’ll most likely hit the gym, not to “earn or burn” my food, but because it’s just what makes me feel strong and vibrant, period.

Happy Thanksgiving. ♡ Tanya

P.S. If you want to learn more, check out my article: Healthy eating doesn’t mean perfect eating.

P.S.S. This article is an edited version of the original published in the Jackson Hole News and Guide on November 25, 2020.

Enough with the War on our Bodies

Posted on August 9, 2022August 11, 2022 by tmAdmin

We’re suffering from another health crisis.

“Few of us are at peace with our bodies, whether because we’re fat or because we fear becoming fat,” says Lindo Bacon, author, researcher, and professor, Ph.D., MA, MA.

So what’s driving this war on our bodies?

It’s diet culture’s weight-centric portrayal of wellness — thin equals healthy and it’s solution… dieting.

The Body Hate/Diet Cycle

It begins when you compare your body to health and fitness culture’s perfectionist and unrealistic body ideals. You “feel” unhealthy, dislike your body, and/or feel “fat.”

Then, when you most likely don’t measure up (because only 5% of women naturally possess the body type diet culture models as healthy), you fall prey to diet culture’s solution to fix it: the latest fad eating plan to “fix” your body.

You choose a diet that restricts what, when, or how much to eat.

At first you “feel better” – lose weight. It’s “working!”

Until it’s not.

Eventually, you feel deprived and struggle.

Then, the “diet backlash” kicks in and you crave – the “bad” and “forbidden” foods or you just feel hungry.

You “fall off the wagon” and “cheat.”

You feel guilt, shame, frustration for not having enough willpower judging yourself as the failure, not the restrictive approach.

The months pass and you regain some, all, or even more weight than when you began.

Then, back in body hate, you repeat – hoping the newest plan will work and you’ll be one of the 5% of dieters (the unicorns) that can change your body size permanently — sustain it.

Thus, you remain stuck in the body hate/diet cycle, year after year, passing it down, generation after generation — leading to a lifetime of feeling like you and your body are not enough, unhealthy.

It’s a helluva business plan. By 2025, the worldwide weight management market profits are expected to reach $442.3 billion according to Grandviewresearch.com.

The good news is there’s an antidote to this body hate/diet madness.

We stop believing thin is always healthy and fat is always bad and explore new health paradigms.

Re-examine weight science

In Body of Truth: How Science, History and Culture Drive Our Obsession with Weight – and What We Can Do About It by Harriet Brown, we are encouraged to think critically about the scientific research on weight science as “some of the contradictory findings on weight reflect our incomplete understanding of highly complex mechanisms and systems.”

The “complexity doesn’t come across very well in headlines or sound bites,” thus the “nuances of the research on weight and health often get lost in the rhetoric,” says Brown.

In her book, Brown breaks downs the “Four Big Fat Lies About Weight and Health” – Americans are getting fatter and fatter; Obesity can take a decade or more off your life; Being fat causes heart disease, stroke, type 2 diabetes, and other serious illnesses; and Dieting makes us thinner and healthier.

Dr. Bacon concurs, “the misconceptions around weight science are astounding.” In Weight Science: Evaluating the Evidence for a Paradigm Shift, Bacon and Lucy Aphramor, PhD, RD detail how our current weight-centric model of health is ineffective at producing healthier bodies. And it may have unintended consequences “contributing to food and body preoccupation, repeated cycles of weight loss and regain, distractions from other personal health goals and wider health determinants, reduced self-esteem, eating disorders, other health decrements, and weight stigmatization and discrimination.” If you think your body is the problem and that diets are the solution, I ask you to think critically and remember that it’s diet culture that is driving and profiting off of these assumptions, and to explore alternative approaches to wellness.

A New Wellness Approach to Consider

“What If Doctors Stopped Prescribing Weight Loss” by Virginia Sole-Smith, also breaks down how focusing on body size isn’t making people healthier.

Because “research has shown that it is the behaviors people practice—not the size of their bodies—that have the biggest impact on mortality,” some clinicians are trying a weight-neutral approach called Health at Every Size (HAES).

Health at Every Size, trademarked and founded by the Association of Size Diversity and Health, is an anti-diet approach to healthcare. It’s known as the “new peace movement” because it strives to end the war on bodies and defines health in a more inclusive way.

It eliminates weight stigma, respects diversity and focuses on compassionate self-care such as “finding the joy in one’s body and being physically active and eating in a flexible and attuned manner that values pleasure and honors internal cues of hunger, satiety, and appetite, while respecting the social conditions that frame eating options,” says Bacon and Aphramor in Body Respect: What Conventional Health Books Leave out, Get Wrong and Just Plain Fail to Understand about Weight.

Sole-Smith describes the impact of having a doctor who removes weight from health care as “literally life-changing.”

You can heal from this health crisis.

You don’t have to be at war with your body — stuck in the body hate/restriction cycle to take care of your health.

You deserve peace and food and body freedom.

Be critical of weight science.

Be open to new health paradigms.

Be a rebel.

Escape from the body hate diet cycle

Posted on August 9, 2022August 11, 2022 by tmAdmin

Do you or someone you love struggle with healthy eating and/or suffer from body dissatisfaction?

If you said yes, it’s absolutely not your fault. It’s diet culture’s.

Let’s break down two major drivers of these challenges:

You compare your body to health and fitness culture’s perfectionist and unrealistic body ideals.
You’re stuck in “diet culture” (which created these body ideals) that profits off selling you the latest greatest eating plan, shakes, programs to maintain or “fix” your body, under the guise of wellness.

This can lead you to a lifetime of feeling like you and your body are not enough – regardless of your size or shape.

And it all seems perfectly normal, and is considered the way to take care of your “health.”

It’s a helluva business plan – keeping you coming back for another “hit of success” (= pounds lost) despite research showing you it’s temporary (unsustainable) for 95% of us. In fact, by 2023, the worldwide weight loss industry profits are expected to reach $278 billion.

Again, I repeat, it’s not your fault. It’s the culture we live, eat, move and breathe in and we’ve been passing these messages down for generations, thus keeping us stuck in:

The Vicious Body Hate/“Diet” Restrictive Eating Cycle:

START: You “feel” unhealthy, dislike your body, feel “fat”, and/or you’re told to lose weight for a variety of reasons.

RESTRICT: You choose one of the restrictive eating plans du jour. During this time, you may experience “feeling better” and/or losing weight but at some point either during, at the end of the 21 or 30 days, or months later when you’re trying to “sustain” it, you experience…

DEPRIVATION: the “diet/restriction” fatigue, backlash. This is when cravings kick in for certain types of foods (such as carbohydrates), “forbidden” foods (your favorite dessert) or you just feel hungry and simply want more food. Which leads to…

GUILT: You feel like you’ve “cheated,” “given in,” “fallen off the wagon” “don’t have the willpower” – you judge yourself as the failure, not the approach. You may regain weight, or for many of you who’ve been stuck in this cycle for years and years, even more weight than when you began. (Studies show that up two-thirds of us will regain more weight than lost).

💣TRUTH BOMB: Did you know that “diets” and restrictive eating can actually be the cause of perceived eating challenges such over-eating, intense cravings, bingeing and emotional eating? (Ironic, huh – as we often go to these plans to “fix” these “problems.”)

REPEAT: At some point (next year, next month) you begin again with another round of your “favorite” eating plan or you try a new one that promises you that you will be part of the 5% of people (the 🦄 unicorns) that can change your body size permanently – sustain it. Remember, we’re not all supposed to be the same size and that health and body weight are a complex subject (see my article ⬇️ to learn more).

The good news is that there’s a way out of this madness.

But I’ll be honest with you, it’s not a quick fix. But worth it – if you finally want to have a healthy relationship with food and feel good in your body.

What you can do instead:

Re-educate yourself and learn more about how health can come in different sizes and shapes and how your health is impacted by many factors. That’s why I take a “deep health” coaching approach – when all dimensions of your wellbeing are in sync (physical, mental, emotional, relational, environmental and existential).To learn more, come on over to my blog and read: Size or shape doesn’t define your health
Practice “true” self-care from this new space.

What if you could allow your body to be the size and shape it where its healthiest – when you’re nourishing it by listening to your hunger and fullness cues, being aware of which foods make you feel your best, moving in ways that bring you joy and living your best life? Don’t allow “diet culture” to be the life thief that it is – taking away your precious time, energy, health and happiness. Want to learn more about how you can learn to eat intuitively and take care of your health? Check out: Intuitive Eating: Do you need to relearn how to eat?

What to learn more about how “deep health” coaching can help you feel and be your best self? [](https://www.tanyamark.com/get-started)[Schedule a 20 minute consult](https://form.jotform.com/93306600537150) to chat with me.

I’d love to support you, Tanya

Wellness has become another word for diet

Posted on August 9, 2022 by tmAdmin

“No one is going to stand up at your funeral and say, ‘She had a small waist and a great thigh gap.’”

—Ailey Jolie, registered clinical counselor

As a woman, former exercise professional and “eat this, not that” nutrition coach, that could have been how I was remembered. My identity was health and wellness. And my professional success, for the most part, used to be measured in pounds and inches lost.

After years of working in the fitness and nutrition fields, I saw the harm the “wellness industry” was perpetuating and my part in it. I felt dishonest teaching that you could have the “healthy” body you desired if you just ate well and exercised more. We are not here on planet earth to spend a heartbreaking amount of time, resources and energy trying to mold our bodies.

That wasn’t the legacy that I wanted to leave behind for future generations.

Trending toward moralistic

“At its core, ‘wellness’ is about weight loss,” author Jessica Knoll wrote in “Smash the Wellness Industry,” an opinion piece printed in the June 8 New York Times. “It demonizes calorically dense and delicious foods, preserving a vicious fallacy: Thin is healthy and healthy is thin.”

Even smart, successful women have fallen prey to weight loss disguised as wellness, Knoll noted. She described a recent lunch with her friends during which they struggled to order off the menu: One was eliminating dairy to lose weight, another was trying to be “good.” And they were all picking apart their perceived flaws: excess body fat, cellulite, post-baby weight. She wondered what the men at the next table were talking about.

I doubt it was weight loss.

Health has become fear-based and moralistic — good, bad, clean, dirty. We believe we must worry about every morsel as if we’re just one bite away from disease. And for many, exercise is a “should,” though at times rest may be the best form of self-care.

How do you determine if a behavior is truly healthful? Simply put, if self-care is creating stress, it’s not self-care. Chronic stress is worse for our health than anything we eat or any workout we skip.

Different word, same diet

Your body at its healthiest and fittest may not look the way you hoped or were led to believe it would. As Beauty Redefined, a nonprofit promoting body image resilience, wrote in a recent Instagram post: “We must learn to separate cultural outward body ideals like thinness from our health and fitness pursuits.”

Although the language we hear every day has shifted away from weight loss to healthy behaviors, the underlying goal of the diet industry disguised as wellness remains: Pounds lost equals success.

Take Weight Watchers, for example, which in September 2018 rebranded to WW with an attempt to redefine the acronym as “Wellness Wins,” a move to “reimagine” the program. But examine the company’s messaging on its Instagram:

“What sweet treats do you save your SmartPoints for?”

“Raise your hand if your scale is always wrong on Mondays”? Laughing emoji.

“Seeking: SmartPoints refund for food that didn’t taste as good as it looked.”

“Me: How you feel is as important as how much you weigh. Also me: Removes dangly earrings before stepping on the scale.” Laughing emoji.

What struck me most was how frequently the laughing emoji is used, a move that seemingly makes light of our perceived food and body failures and preoccupation with the scale and food.

How we feel about our bodies is no joke. I have a well-used tissue box in my office to prove it.

We don’t need more of the same, no matter what it is named. We need honest messaging that frees us from a war with ourselves, that frees us from believing that we even need to start our week out by stepping on a scale.

Your values, your life

Getting clear on your personal values is the start of creating space for a meaningful and impactful life. I love to use value cards, which present 80-plus values sorted into three piles: very important, important and not important.

Once you’ve determined your top five values, go live them. Let these values guide your daily decisions. Let them take up space in your mind that you once dedicated to dieting and weight loss.

To further put things into perspective, I’d like you to answer three profound questions asked by author Martha Beck:

“How much did Florence Nightingale weigh when she founded modern nursing? How much did Rosa Parks weigh when she took a seat on that bus? How much did Malala Yousafzai weigh when she started writing about the lives of girls in Pakistan living under Taliban rule?

“You don’t know? That’s the right answer. Because it doesn’t matter.”

Right on, Martha.

That is the legacy I want to leave behind.

If you, too, find yourself stuck in the toxic messages of the “wellness” industry and it’s distracting you from living fully into your personal values, take heed of this powerful message from News & Guide Deputy Editor Melissa Cassutt:

“I read obituaries for a living, and weight has been mentioned in exactly zero. I never even see beautiful or handsome used. What families and friends often remember is how a person made them feel.”

Don’t allow the diet industry disguised as wellness define your health. Know your values, focus on them, and take care of your whole self. You will be remembered for how you made others feel, not for the size of your waist or thighs.

And that is truly the most beautiful thing about you.

(This article was published in the August 21, 2019 edition of the Jackson Hole News and Guide).