Principle two

02

Learn How to Listen to Your Hunger Cues

Are you a clock eater? Feel like you can only eat at set meal times, and not eat past 8pm? This principle will teach you how to listen to your unique hunger and fullness cues, and why honoring them will actually make you obsess less about food. 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. 

Principle three

03

Make Peace With Food

Is there a food you’re terrified to be in the same room with? Call a truce; stop the food fight! Give yourself unconditional permission to eat. In this principle, you’ll learn why you feel so out of control when around certain foods and how to both introduce them into your life and enjoy them free of guilt. 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 foods, eating will be experienced with such intensity it usually results in Last Supper overeating and overwhelming guilt.

Principle four

04

Challenge the food police, and Media Influencers

Everywhere you turn, especially in a social media saturated world, you will find more and more diet rules. That you are being “good” if you eat a salad and “bad” if you eat a cookie. Learn to shout a resounding “no” to the Food Police – that voice inside your head that holds on to any diet rules and judges you in every food choice you make, that likes to drive the dieting cycle with guilt and shame.The police station is housed deep in your psyche, and its loudspeaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the food police away is a critical step in returning to Intuitive Eating. 

Principle five

05

Discover the Satisfaction factor

In our compulsion to comply with diet culture, 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, 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 just the right amount of food for you to decide you’ve had “enough.”

Principle six

06

Feel Your Fullness

In order to honor your fullness, you need to trust that you will give yourself the foods that you desire. 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 eating and ask yourself how the food tastes, and what your current hunger level is.

Principle seven

07

Cope with Your Emotions with Kindness

Learning to cope with emotions without food is part of becoming an Intuitive Eater and knowing to differentiate between physical and emotional needs. In this principle you will uncover the root cause of emotional eating, how emotional eating presents itself, triggers of emotional eating and how to cope, while discovering satisfaction. You'll find kind ways to comfort, nurture, distract, and resolve your issues. Food won’t fix your 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.

Principle eight

08

respect your body

You can’t hate yourself into a version of yourself that you love. In this principle, we’ll explore non-fluff strategies to work towards body neutrality and body respect and discover what enjoyable, intuitive movement looks like for YOU. 

Principle nine

09

Movement—Feel the Difference

Learning to cope with emotions without food is part of becoming an Intuitive Eater and knowing to differentiate between physical and emotional needs. In this principle you will uncover the root cause of emotional eating, how emotional eating presents itself, triggers of emotional eating and how to cope, while discovering satisfaction. You'll find kind ways to comfort, nurture, distract, and resolve your issues. Food won’t fix your 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.

Principle ten

10

gentle Nutrition

Learn how to welcome nutrition back into your life without falling down the diet rabbit hole again, and how to make intentional food decisions that honor your health and your happiness. Remember, you don’t have to eat perfectly to be healthy. You will not suddenly get a nutrient deficiency or become unhealthy, 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.