Berry Bread Pudding

Serving Size: 1 cup
Yield: 2 servings

Ingredients:
1½ cups unsweetened, frozen berries, thawed, undrained (or fresh)
(blueberries, sliced strawberries, or raspberries)
½ teaspoon sugar (optional)
½ teaspoon vanilla extract or almond extract (optional)
4 or 5 slices whole wheat bread, crusts removed
Vanilla yogurt (optional)

Preparation:
1. In a small bowl, combine the thawed berries, sugar and/or vanilla extract.
2. Spoon ¼ cup of the berry mixture to cover the bottom of a 2 cup deep dish.
3. Cover the berry mixture with a layer of bread.
4. Spoon ⅓ of remaining berry mixture on top of the bread.
5. Cover with another layer of bread.
6. Repeat steps 4 and 5 twice ending with a layer of bread.
7. Cover the dish with plastic wrap and place a plate or bowl on top of the berry dish that fits just inside of it.
Place a heavy object on top to press down on the fruit and bread layers.
8. Refrigerate overnight. (Check the dish to be sure juice does not run over the top. You may need to replace the heavy object with a lighter one to prevent spills.)
9. Serve with a dollop of vanilla yogurt.

Note: In summer fresh berries can be used.

Source: SNAP-Ed Connection

Building a Healthy Meal Tips

10 tips for healthy meals

A healthy meal starts with more vegetables and fruits and smaller portions of protein and grains. Think about how you can adjust the portions on your plate to get more of what you need without too many calories. And don’t forget dairy—make it the beverage with your meal or add fat-free or low-fat dairy products to your plate.

1. Make half your plate veggies and fruits. Vegetables and fruits are full of nutrients and may help to promote good health. Choose red, orange, and darkgreen vegetables such as tomatoes, sweet potatoes, and broccoli.
2. Add lean protein. Choose protein foods, such as lean beef and pork, or chicken, turkey, beans, or tofu. Twice a week, make seafood the protein on your plate.
3. Include whole grains. Aim to make at least half your grains whole grains. Look for the words “100% whole grain” or “100% whole wheat” on the food label. Whole grains provide more nutrients, like fiber, than refined grains.
4. Don’t forget the dairy. Pair your meal with a cup of fat-free or low-fat milk. They provide the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. Don’t drink milk? Try soymilk (soy beverage) as your beverage or include fat-free or low-fat yogurt in your meal.
5. Avoid extra fat. Using heavy gravies or sauces will add fat and calories to otherwise healthy choices. For example, steamed broccoli is great, but avoid topping it with cheese sauce. Try other options, like a sprinkling of low-fat parmesan cheese or a squeeze of lemon.
6. Take your time. Savor your food. Eat slowly, enjoy the taste and textures, and pay attention to how you feel. Be mindful. Eating very quickly may cause you to eat too much. 
7. Use a smaller plate. Use a smaller plate at meals to help with portion control. That way you can finish your entire plate and feel satisfied without overeating.
8. Take control of your food. Eat at home more often so you know exactly what you are eating. If you eat out, check and compare the nutrition information. Choose healthier options such as baked instead of fried.
9. Try new foods. Keep it interesting by picking out new foods you’ve never tried before, like mango, lentils, or kale. You may find a new favorite! Trade fun and tasty recipes with friends or find them online.
10. Satisfy your sweet tooth in a healthy way. Indulge in a naturally sweet dessert dish—fruit! Serve a fresh fruit cocktail or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon.

Healthy Weight – It’s Not a Diet, It’s a Lifestyle!

When it comes to weight loss, there's no lack of fad diets promising fast results. But such diets limit your nutritional intake, can be unhealthy, and tend to fail in the long run.

The key to achieving and maintaining a healthy weight isn't about short-term dietary changes. It's about a lifestyle that includes healthy eating, regular physical activity, and balancing the number of calories you consume with the number of calories your body uses. Staying in control of your weight contributes to good health now and as you age.

Losing Weight
What is healthy weight loss?

It's natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn't just about a "diet" or "program". It's about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.

To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week.1

Once you've achieved a healthy weight, by relying on healthful eating and physical activity most days of the week (about 60—90 minutes, moderate intensity), you are more likely to be successful at keeping the weight off over the long term.

Losing weight is not easy, and it takes commitment. But if you're ready to get started, we've got a step-by-step guide to help get you on the road to weight loss and better health.

Step 1: Make a commitment.
Making the decision to lose weight, change your lifestyle, and become healthier is a big step to take. Start simply by making a commitment to yourself. Many people find it helpful to sign a written contract committing to the process. This contract may include things like the amount of weight you want to lose, the date you'd like to lose the weight by, the dietary changes you'll make to establish healthy eating habits, and a plan for getting regular physical activity.

Writing down the reasons why you want to lose weight can also help. It might be because you have a family history of heart disease, or because you want to see your kids get married, or simply because you want to feel better in your clothes. Post these reasons where they serve as a daily reminder of why you want to make this change.

Step 2: Take stock of where you are.
Consider talking to your health care provider. He or she can evaluate your height, weight, and explore other weight-related risk factors you may have. Ask for a follow-up appointment to monitor changes in your weight or any related health conditions.
Keep a "food diary" for a few days, in which you write down everything you eat. By doing this, you become more aware of what you are eating and when you are eating. This awareness can help you avoid mindless eating.

Next, examine your current lifestyle. Identify things that might pose challenges to your weight loss efforts. For example, does your work or travel schedule make it difficult to get enough physical activity? Do you find yourself eating sugary foods because that's what you buy for your kids? Do your coworkers frequently bring high-calorie items, such as doughnuts, to the workplace to share with everyone? Think through things you can do to help overcome these challenges.
Finally, think about aspects of your lifestyle that can help you lose weight. For example, is there an area near your workplace where you and some coworkers can take a walk at lunchtime? Is there a place in your community, such as a YMCA, with exercise facilities for you and child care for your kids?

Step 3: Set realistic goals.
Set some short-term goals and reward your efforts along the way. If your long-term goal is to lose 40 pounds and to control your high blood pressure, some short-term eating and physical activity goals might be to start eating breakfast, taking a 15 minute walk in the evenings, or having a salad or vegetable with supper.
Focus on two or three goals at a time. Great, effective goals are —

Specific
Realistic
Forgiving (less than perfect)

For example, "Exercise More" is not a specific goal. But if you say, "I will walk 15 minutes, 3 days a week for the first week," you are setting a specific and realistic goal for the first week.

Remember, small changes every day can lead to big results in the long run. Also remember that realistic goals are achievable goals. By achieving your short-term goals day-by-day, you'll feel good about your progress and be motivated to continue. Setting unrealistic goals, such as losing 20 pounds in 2 weeks, can leave you feeling defeated and frustrated.
Being realistic also means expecting occasional setbacks. Setbacks happen when you get away from your plan for whatever reason – maybe the holidays, longer work hours, or another life change. When setbacks happen, get back on track as quickly as possible. Also take some time to think about what you would do differently if a similar situation happens, to prevent setbacks.
Keep in mind everyone is different – what works for someone else might not be right for you. Just because your neighbor lost weight by taking up running, doesn't mean running is the best option for you. Try a variety of activities – walking, swimming, tennis, or group exercise classes to see what you enjoy most and can fit into your life. These activities will be easier to stick with over the long term.

Step 4: Identify resources for information and support.
Find family members or friends who will support your weight loss efforts. Making lifestyle changes can feel easier when you have others you can talk to and rely on for support. You might have coworkers or neighbors with similar goals, and together you can share healthful recipes and plan group exercise.
Joining a weight loss group or visiting a health care professional such as a registered dietitian, can help.

Step 5: Continually "check in" with yourself to monitor your progress.
Revisit the goals you set for yourself (in Step 3) and evaluate your progress regularly. If you set a goal to walk each morning but are having trouble fitting it in before work, see if you can shift your work hours or if you can get your walk in at lunchtime or after work. Evaluate which parts of your plan are working well and which ones need tweaking. Then rewrite your goals and plan accordingly.
If you are consistently achieving a particular goal, add a new goal to help you continue on your pathway to success.

Reward yourself for your successes! Recognize when you're meeting your goals and be proud of your progress. Use non-food rewards, such as a bouquet of freshly picked flowers, a sports outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health.

Sources:
What is Healthy Weight Loss?
Getting Started

Bulgar Chickpea Salad

Serving Size: 1/6 of recipe
Yield: 6 servings

Ingredients:
1¼ cups water 1 cup coarse bulgur 1 teaspoon dried parsley 1 teaspoon minced onion 1 teaspoon soy sauce ½ cup chopped green onions ½ cup raisins ½ cup chopped carrots ¾ cup canned chickpeas (garbanzo beans), drained and rinsed

Dressing:
2 tablespoons oil 2 tablespoons lemon juice 1 tablespoon soy sauce 1 garlic clove, minced Black pepper to taste


Preparation:
1. In a medium saucepan, bring water to boil. Stir in bulgur, parsley, minced onion, and soy sauce. Reduce heat to low and cover. Simmer 15-20 minutes (until all water is absorbed and bulgur is not too crunchy). Do not overcook.
2. Remove from heat and allow to cool; fluff with fork.
3. Combine dressing ingredients; stir well.
4. Put bulgur mixture in a large bowl. Pour dressing over bulgur mixture and mix well.
5. Stir in green onions, raisins, carrots, and chickpeas. Cover and chill for several hours.

Source: SNAP-Ed Connection

Salt and Sodium Tips

10 tips to help you cut back on the Salt/Sodium

It’s clear that Americans have a taste for salt, but salt plays a role in high blood pressure. Everyone, including kids, should reduce their sodium intake to less than 2,300 milligrams of sodium a day (about 1 teaspoon of salt). Adults age 51 and older, African Americans of any age, and individuals with high blood pressure, diabetes, or chronic kidney disease should further reduce their sodium intake to 1,500 mg a day.

1. Think fresh. Most of the sodium Americans eat is found in processed foods. Eat highly processed foods less often and in smaller portions—especially cheesy foods, such as pizza; cured meats, such as bacon, sausage, hot dogs, and deli/ luncheon meats; and ready-to-eat foods, like canned chili, ravioli, and soups. Fresh foods are generally lower in sodium. 
2. Enjoy home-prepared foods. Cook more often at home—where you are in control of what’s in your food. Preparing your own foods allows you to limit the amount of salt in them. 
3. Fill up on veggies and fruits—they are naturally low in sodium. Eat plenty of vegetables and fruits—fresh or frozen. Eat a vegetable or fruit at every meal.
4. Choose dairy and protein foods that are lower in sodium. Choose more fat-free or low-fat milk and yogurt in place of cheese, which is higher in sodium. Choose fresh beef, pork, poultry, and seafood, rather than those with salt added. Deli or luncheon meats, sausages, and canned products like corned beef are higher in sodium. Choose unsalted nuts and seeds.
5. Adjust your taste buds. Cut back on salt little by little—and pay attention to the natural tastes of various foods. Your taste for salt will lessen over time.
6. Skip the salt. Skip adding salt when cooking. Keep salt off the kitchen counter and the dinner table. Use spices, herbs, garlic, vinegar, or lemon juice to season foods or use no-salt seasoning mixes. Try black or red pepper, basil, curry, ginger, or rosemary.
7. Read the label. Read the Nutrition Facts label and the ingredients statement to find packaged and canned foods lower in sodium. Look for foods labeled “low sodium,” “reduced sodium,” or “no salt added.”
8. Ask for low-sodium foods when you eat out. Restaurants may prepare lower sodium foods at your request and will serve sauces and salad dressings on the side so you can use less. 
9. Pay attention to condiments. Foods like soy sauce, ketchup, pickles, olives, salad dressings, and seasoning packets are high in sodium. Choose low-sodium soy sauce and ketchup. Have a carrot or celery stick instead of olives or pickles. Use only a sprinkling of flavoring packets instead of the entire packet.
10. Boost your potassium intake. Choose foods with potassium, which may help to lower your blood pressure. Potassium is found in vegetables and fruits, such as potatoes, beet greens, tomato juice and sauce, sweet potatoes, beans (white, lima, kidney), and bananas. Other sources of potassium include yogurt, clams, halibut, orange juice, and milk.

Back to the Basics of Healthy Weight Loss

While there are plenty of ways to lose weight, maintaining your weight loss over the long term is often unsuccessful. If you've lost and found the same pounds several times before, it's probably time to go back to the basics of a healthy weight:

• Prevention of weight gain or stopping recent weight gain can improve your health.
• Health can improve with relatively minor weight reduction (5 percent to 10 percent of body weight).
• Adopting a healthy lifestyle – eating smarter and moving more – can improve your health status even if you don't lose any weight at all.
• If you want to maintain a healthy weight for the rest of your life, it's all about energy balance. Here are three basic steps for success:

Make Smart Choices from Every Food Group

Your body needs the right fuel for your hectic, stress-filled schedule. The best way to get what you need is to enjoy a wide variety of nutrient-rich foods that are packed with energy, protein, vitamins and minerals from all the MyPyramid food groups.

Where can you find these smart choices? When you go shopping, look to the four corners of your supermarket:

• Fruits and vegetables from the produce aisles
• Whole grains from the bakery
• Low-fat milk products from the dairy case
• Lean proteins from the meat/fish/poultry department.

Here's an easy way to eat more produce: Enjoy one fruit and one vegetable as a snack each day. It's quick, easy, tasty and very nutrient-rich.

Get the Most Nutrition from Your Calories

The biggest nutrition problem for most Americans is posed by high-fat, high-sugar foods and drinks, such as snack foods, candies and soft drinks. Eating smarter does not mean you have to immediately go sugar-free and fat-free. You can make a big difference in your calorie intake by just eating and drinking smaller portions and by making empty calorie choices less often.

The key is to moderate, not eliminate. Watching portion sizes is an easy way to cut back without cutting out. If you want to consume less sugar, limit your soft drink intake to one can a day and switch to sparkling water the rest of the time.

Balance Food and Physical Activity

What you eat is just one part of the energy balance equation. The other is your physical activity. Most of us take in more calories than we spend on our daily activities.

Finding a healthier balance means fitting more activity into your day. The minimum for good health is 30 minutes of moderate to vigorous activity each day. To reach a healthy weight, you may need to be physically active longer (60 minutes a day) or participate in more intense activities. How much activity do you usually get now? If it's only 15 minutes, try adding a 15- or 20-minute walk during your lunch break.

Source:
American Dietetic Association

Fire and Ice Watermelon Salad

Serving Size: 1½ cup
Yield: 4 servings

Ingredients:
6 cups watermelon, rind removed, cut into large chunks
2 green onions, thinly sliced
⅓ cup thinly sliced red onion
⅓ cup torn mint leaves
1 tablespoon red pepper flakes
b cup white vinegar
3 tablespoons vegetable oil
1 tablespoon chili powder

Preparation:
1. In a large bowl, combine watermelon, onions, mint, and red pepper flakes.
2. In a small bowl, mix vinegar, oil, and chili powder.
3. Drizzle vinegar mixture over watermelon mixture and serve.

Exercise Hydration

Goals of Hydration

• Begin exercise well hydrated by drinking fluids during the day and within the hour before the exercise session.
• Replace sweat losses by drinking fluids regularly during exercise.
• Rehydrate after exercise to replace weight lost as fluid during exercise.
• Follow a personalized fluid replacement plan to prevent the consequences of excessive (>2% body weight loss) dehydration such as early fatigue, cardiovascular stress, increased risk of heat illness, and decreased performance.

Fluids Surrounding Exercise

• For short duration (<60 minutes), low to moderate intensity activity, water is a good choice to drink before, during, and after exercise.
• Sport drinks (6-8% carbohydrate) are good options for moderate to high intensity activity lasting longer than 60 minutes, especially when the goal includes replacing carbohydrate and electrolytes.
• For those who experience high sodium losses during exercise, eat salty foods in a pre-exercise meal or add salt to sports drinks consumed during exercise.
• Rehydrate following exercise by drinking enough fluid (water or sports drinks) to replace fluid lost during exercise. Replace fluid and sodium losses with watery foods that contain salt (soup, vegetable juice). Replace fluid and potassium losses by consuming fruits and vegetables.

Source:
American Dietetic Association

Frozen Fruit Cups

Serving Size: 1/18 of recipe
Yield: 18 servings

Ingredients:
3 bananas, mashed 24 ounces yogurt, non-fat strawberry flavored (or plain) 10 ounces strawberries, frozen, thawed, undrained
1 can (8 ounces) crushed pineapple, undrained

Preparation:
1. Line muffin tin(s) cups with paper baking cups (18 total).
2. In a large mixing bowl, add mashed bananas, yogurt, strawberries,
and pineapple.
3. Spoon into muffin tin and freeze at least 3 hours or until firm.
5. Remove frozen cups and store in a plastic bag in the freezer.
6. Before serving, remove paper cups.

Source: SNAP-Ed Connection

Exercise Tips

There are a variety of activities especially in Utah that can be considered “exercise”. Exercise can be anything from swimming, biking/cycling, jogging, skiing, tennis, to dancing and walking. The list is endless. The important thing about exercising is finding something that you enjoy and works for YOU!

Find what works for YOU!
In my own life, I have discovered that going to the gym and just working out on my own is not as effective for me as going to an exercise class at the gym. I really enjoy the classes and I am more motivated to go. I also believe I get an overall better workout. Now just because that is what works best for me doesn’t mean it is what is best for someone else. The important thing is to find what DOES work for YOU!

Don’t Give Up!
You may have to try out various forms of exercise and different routines to find what works for you personally. Don’t give up or get discouraged if your planned exercise regimen fails. Try something different and continue to try new things until you find what works.

Variety!
When figuring out an exercise plan that works for you make sure you have enough variety in your exercise routine that you won’t get bored. Variety is also important because our bodies are very good at adaptation. If we do the same thing over and over again our body gets used to it and we aren’t getting the same benefit we did when we first started. Adding variety helps to continuously push our bodies to its limits and in doing so makes us stronger. Variety can come in many forms: doing more repetitions, adding more weight, increasing the length of time, changing the type of exercise completely.

Other Great Exercise Tips:
• Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather and the activity.
• Find a convenient time and place to do activities. Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.
• Use music to keep you entertained.
• Surround yourself with supportive people. Decide what kind of support you need. Do you want them to remind you to exercise? Ask about your progress? Participate with you regularly or occasionally? Allow you time to exercise by yourself? Go with you to a special event, such as a 10K walk/run? Be understanding when you get up early to exercise? Spend time with the children while you exercise? Try not to ask you to change your exercise routine? Share your activity time with others. Make a date with a family member, friend or co-worker. Be an active role model for your children.
• Don't overdo it. Do low- to moderate-level activities, especially at first. You can slowly increase the duration and intensity of your activities as you become more fit. Over time, work up to exercising on most days of the week for 30-60 minutes.
• Keep a record of your activities. Reward yourself at special milestones. Nothing motivates like success!

Reference:
Exercise Tips from the American Heart Association

Rise and Shine Breakfast Cobbler

Serving Size: ¾ cup

Yield: 4 servings

Ingredients:
1 cup juice-packed canned sliced peaches, drained
1 cup juice-packed canned sliced pear halves, drained 6 pitted prunes, cut in half (or other dried fruit) ¼ teaspoon vanilla extract 1 orange, zested and juiced 1 cup granola, low-fat

Preparation:
1. In a large microwave-safe bowl, mix peaches, pears, prunes, vanilla extract,
orange zest, ¼ cup orange juice; stir. 2. Top with granola. 4. Microwave on high for 5 minutes. Let stand for 2 minutes. 5. Spoon into 4 bowls and serve warm.

Source: SNAP-Ed Connection

Roasted Root Vegetables

Serving Size: ¼ cup
Yield: 4 servings

Ingredients:
2 medium-sized sweet potatoes, cut into large chunks
2 medium-sized root vegetables (white potatoes, rutabagas, turnips, parsnips, beets),
cut into large chunks
2 carrots, chopped 1 medium onion, chopped ¼ cup vegetable oil 3 tablespoons Parmesan cheese Season with your favorite spices.

Preparation:
1. Preheat oven to 350 degrees F. 2. In a medium bowl, add all chopped vegetables, and pour oil over top. 3. Add Parmesan cheese and seasonings; mix well. 4. Spread vegetable mixture evenly on a baking sheet. 5. Bake for 1 hour or until tender.

Source: SNAP-Ed Connection

Being More Active

Put physical activity high on your “to-do” list.

• Three 10-minute blocks of moderate activity during the day can do you as much good as 30 minutes of activity all at once.
• People who spend at least 30 minutes a day being active enough to breathe a little harder are less likely to have:

•  Heart attacks
• Weight problems
• Cancer
• High blood pressure
• Diabetes
• Brittle bones (osteoporosis)
• Tell your family and friends that being active is important to you—ask them to help you make time.

Being active is the answer.

• For people with most health conditions, being physically active usually does the body more good than harm.
• Wear comfortable shoes and drink plenty of water when you are physically active.

You don’t have to spend lots of money to be active.

• Walk in a shopping mall, around your neighborhood, or at the local high school track.
• Walk when you can instead of driving and save the money you would spend on gas.
• If you spend any money on physical activity, spend it on a comfortable pair of walking shoes that fit you well.
• Talk to a foot doctor about finding the right shoes if you have problems with your feet.
• Don’t get “sore” about a few aches and pains.
• The first few times you move in a new way you may feel a little sore, but after that you will feel better and better.
• You’re less likely to get sore if you start slowly and warm up.
• Try swimming or water exercises.
• If you are overweight, losing a few pounds can help with aches and pains.

Find tricks to help you stick with it.

• Pick activities you really enjoy!
• Get your friends and family to join you.
• Set simple goals and work up slowly. Reward yourself when you stick to your goals.
• Try something new.
• Find a walking buddy—you will not want to let your buddy down if you know they are counting on you.
• Instead of trying to add extra activities to a busy schedule, make work time (at home or on the job) work for you:
• look for chances to move a little more or a little faster.
• at break or lunchtime, go for a quick walk.

Don’t let bad weather slow you down.

• There are many ways to be active at home:
• if you have stairs—make a few extra trips.
• if you don’t have much room, you can run or march in place.
• Grab an umbrella and a friend and go for a walk in the rain or walk at the mall.
• After a brisk walk in cold weather, treat yourself to a nice, hot cup of coffee, tea or hot chocolate.
• If the weather is cold, dress warmly—wear layers and a hat and gloves.
• If it’s hot, swim, take a brisk walk in an air-conditioned building, or walk first thing in the morning or in the evening in a well-lit area.
• If you are active outside in the heat, drink plenty of water.

Intuitive Eating Principle #10

10. Honor Your Health--Gentle Nutrition. Make food choices that honor your health and taste buds while making you feel well. Remember that you don't have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight 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.

Intuitive Eating Principle #9

9. Exercise--Feel the Difference. Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm. If your only goal is to lose weight, it's usually not a motivating factor in that moment of time.

Intuitive Eating Principle #8

Respect Your Body. Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally as futile (and uncomfortable) to have the same expectation with body size. But mostly, respect your body, so you can feel better about who you are. It's hard to reject the diet mentality if you are unrealistic and overly critical about your body shape.

Intuitive Eating Principle #7

7. Honor Your Feelings Without Using Food. Find ways to comfort, nurture, distract, and resolve your issues without using food. Anxiety, loneliness, boredom, 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 into a food hangover, but food won't solve the problem. If anything, eating for an emotional hunger will only make you feel worse in the long run. You'll ultimately have to deal with the source of the emotion, as well as the discomfort of overeating.

Intuitive Eating Principle #6

3. Discover the Satisfaction Factor. The Japanese have the wisdom to promote pleasure as one of their goals of healthy living. In our fury to be thin and healthy, 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 and conducive, 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 much less food to   decide you've had "enough."

Intuitive Eating Principle #5

5. Respect Your Fullness. 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 a meal or food and ask yourself how the food tastes, and what is your current fullness level?

Intuitive Eating Principle #4

4. Challenge the Food Police. Scream "NO" to thoughts in your head that declare you're "good" for eating under 1000 calories or "bad" because you ate a piece of chocolate cake. The Food Police monitor the unreasonable rules that dieting has created . The police station is housed deep in your psyche, and its loud speaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the Food Police away is a critical step in returning to Intuitive Eating.

Intuitive Eating Principle #3

3. Make Peace with Food. Call a truce, stop the food fight! Give yourself unconditional permission to eat. 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 food, eating will be experienced with such intensity, it usually results in Last Supper overeating, and overwhelming guilt.

Intuitive Eating Principle #2

2. Honor Your Hunger. Keep your body biologically fed with adequate energy and carbohydrates.
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. Learning to honor this first biological signal
sets the stage for re-building trust with  yourself and food.

Use the Hunger & Fullness Scale to listen to your body and pay better attention to when you are hunger and
when you are full.