Notes: "Intuitive Eating" by Tribole/Resch

Here are some quotes from "Intuitive Eating" by Evelyn Tribole & Elyse Resch:

p.34 - "If you focus on how you feel as the goal, rather than on weight loss, you will find, ironically, that you can't help but lose weight. If, instead, you continue to focus on weight loss as the goal, you'll get tied up in the old diet-mentality thinking and find that permanent weight loss is [elusive]."

p.45 - "They may be physically off a diet, but the dieting thoughts remain. The problem is that dieting thoughts usually translate into diet-like behavior, which becomes (unconscious) psuedo-dieting."

** Some "Dieting" Behaviors in Disguise: **
- paying penance for eating "bad" foods (cookies, cake) by vowing to "be good tomorrow"
- pacifying hunger by drinking something (coffee, diet sodas) to put it off
- limiting carbohydrates
- putting on a "false food face" in public to appear "virtuous"
- competing with someone who's dieting
- not eating at certain times of the day (ie: after 7pm)

p.102 - Eating "healthy" snacks (fruits, veggies) is okay ONLY if there's no "hidden agenda" (thinking that healthy foods will aid in weight loss)

** FOOD IS NOT THE "ENEMY" -- IT'S FUEL! **

p.195 - Three things that work, but are often ignored, are VARIETY, BALANCE, and MODERATION.

p.196 - "It is CONSISTENCY over time that matters!" ***

p.214 - "Learn to operate out of curiosity, not judgement!" ***

p.53 - "The simple act of being told what to do (even if it's something you want to do) can trigger a rebellious chain-reaction."

p.89 - "The only way that you will come to believe that you will be able to stop eating is to go through the food experience, to actually eat... This is not about knowledge of food, but rather rebuilding experiences with eating... it's like learning to play the guitar by reading a book on music theory. You may understand the components -- but only when you practice and struggle with the strings personally will you truly know how to play. And, the more you practice, the more confidence you'll have."

p.115 - "When you're dieting, you think in terms of 'all-or-nothing'... black-and-white thinking can be dangerous and is often based on the premise of acheiving perfection. It gives you only two alternatives, one of which is usually neither attainable nor maintainable. The other then tends to be the black whole in which you inevitably fall after failing to get the first. You set your sights too high, constantly chasing an ideal that you can grasp only moments at a time..."

p.116 - "Give up the notion that you must eat in an all-or-nothing fashion. Let go of your old black-and-white dieting rules! Allow yourself to eat the foods that were always restricted, while checking your thoughts to be sure that they support your choices."

REVIEW: "Intuitive Eating" by Evelyn Tribole and Elyse Resch

Intuitive Eating by Tribole, Resch

This book details the steps you need to take to become an "intuitive eater" -- a person who follows their body's natural cues of "hunger" and "satiety" in order to eat in moderation and shrink down to their natural body weight.
(10 Keys)

I especially liked the chapters called: "Challenge the Food Police" / "Make Peace With Food" / & "Respect Your Body". Challenging the "Food Police" means undoing the "diet mentality" that's been so ingrained in us by society, and substituting positive statements every time you hear a negative one regarding food or your eating (in your head).

Making peace with food reminds us that NO food is "good" or "bad" or "forbidden", and we need to give ourselves "unconditional permission to eat" the foods that we love and that satisfy us.

Respecting our bodies means not having negative things to say about yourself when you look in the mirror, and it means buying clothes NOW (not later when you've lost X number of pounds, first) that make you look and FEEL great!

This is an awesome book that I'll be recommending to a ton of people! :o)