Intuitive Eating - Make Peace with Food

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 - Honor your Hunger

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.

Intuitive Eating - Reject the Diet Mentality

Intuitive eating is an approach that teaches you how to create a healthy relationship with your food, mind, and body. Over the next week or so we will focus each day on 1 of the 10 guiding principles of Intuitive Eating. 

Reject the Diet Mentality. Throw out the diet books and magazine articles that offer you false hope of losing weight  quickly, easily, and permanently. Get angry at the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back the weight. If you allow even one small hope to linger that a new and better diet might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.

Edamame, Tomato, Corn Salad with Lemony Dressing

Click HERE for original recipe: 

Vegan, gluten-free, oil-free
Serves about 5-6 as a side

Ingredients
1 1/2 cups shelled edamame, cooked
1 cup grape/cherry tomatoes
1 cup corn, cooked
1/4 cup red onion (or green onion)
1/3 cup fresh cilantro (or parsley, basil)
Juice of 1 lemon (or lime)
Salt to taste

Directions
Quarter tomatoes, and finely dice onion. Roughly chop cilantro, stems removed.
In a bowl, combine all ingredients and squeeze fresh lemon juice over top.
Toss to combine and salt to taste.
Can serve immediately, or refrigerate first to let flavors develop.

Variations: (Have fun!)
Add a splash of red wine vinegar for extra tang - I love this!
Top with some creamy avocado chunks before serving
Garlic lovers - add a clove of finely minced garlic
My husband likes to add some sweetness to his (touch of sugar)

Spicy Tuna Wraps

Recipe By: Mary originally posted at Goodie Godmother

Try this Spicy Tuna Wrap recipe as an alternative to a spicy tuna roll. 

Servings: 2 servings

Ingredients

• 1 4oz can Wild Selections Solid White Albacore in Water®
• 1 1/2 - 2 tbsp mayonnaise (adjust based on your preferred level of creaminess)
• 1 tsp soy sauce
• 2 tsp siracha
• 2 wraps
• 2/3 cup matchstick carrots
• 1/2 hass avocado, sliced
• 1/2 cucumber, peeled and sliced into long sticks

Instructions

1. In a small bowl, mix together the tuna, mayonnaise, soy sauce, and sriracha.
2. Divide the tuna salad between the two wraps.
3. Divide the vegetables between the two wraps.
4. Wrap and enjoy!