There's no "perfect" diet. If you're practicing intuitive eating, try meal planning with a focus on balance, variety, and moderation.

Change your negative food thoughts by challenging the food police.

This is the part of Intuitive Eating where you eat brownies!

Tips for meal planning and some meal and snacks inspiration to help you honor your hunger consistently.

As you’re working to tune into your hunger, you’ll need a consistent foundation to work from. Start with these guidelines:

"Honor Your Hunger" is the intuitive eating principle most critically important for those starting out on their journey to food freedom.

“If dieting programs had to stand up to the same scrutiny as medication, they would never be allowed for public consumption.”

In today’s post I’ll take you through an overview of the 10 Principles of Intuitive Eating and offer a few practical tips to get you started

What are the symptoms of diet backlash? And could your style of eating conflict with intuitive eating, even if you're not on a diet?

Intuitive eating works where diets fail. So maybe it’s not another diet that we need, but something entirely different.

It’s that time of year again. Leaves falling, weather turning crisp, holidays just around the corner. Ahhh . . . so lovely! It’s also the time when the festive food season starts ramping up. For lots of us, the thought of holiday eating, beginning with all that leftover Halloween candy, can be a source of major food distress. But before we jump in, here’s my standard disclaimer: This post is for informational and educational purposes only. It is not a substitute for individu

If you've ever thought to yourself, "I wish I had a little bit of an eating disorder" . . .

95% of diet fail. A look at sixty years of evidence supporting diet failure.

The other day I was writing out my grocery list and noticed I needed a lot of cheese. Cream cheese for bagels, blue cheese for salads, cheddar cheese for sandwiches, and fresh mozzarella for pizza. And I thought, “Whoa! There was a time when I would not have felt ok about eating this much cheese!” Back in my diet-y days, cheese was on my (totally irrational) bad foods list. I’d convinced myself cheese wasn't a "clean" food and never allowed myself to eat it. (Unless it was a

Have you ever really tracked your daily food intake? I mean weighed or measured every single thing you ate for the day then logged it in a tracking app? If so you know it totally sucks. It can take hours to track a full day of food especially if you have to manually enter each component of your meal. Did you have oatmeal for breakfast? Or did you have oatmeal cooked with skim milk, two tablespoons sliced almonds, two teaspoons flax seed, chopped apple (one eighth an apple to

One of the most popular trends in dieting over the past few years is intermittent fasting. And let’s be clear hear, this is definitely a diet. Just do an internet search for “The Every Other Day Diet” or “The 16:8 Diet” – diet is right there in the name. While early research has shown weight loss and improved chronic disease risk with intermittent fasting, there is no long-term evidence to suggest that this diet is any more sustainable than any other restrictive diet. A few p

The non-diet trend has given rise to lots of new “lifestyles” that, as it turns out, are just diets in disguise. One of the more frustrating of these actually-a-diet diets is the meal plan. Now before I get carried away let me say that there are absolutely benefits of planning meals in advance. It can be helpful to sit down with your schedule over the weekend and consider which meals are going to work for you in the week ahead. If you have a late meeting on Tuesday, plan a di

The idea of a non-diet approach to nutrition has become pretty trendy in the last few years. Any nutrition professional who’s not an ass-hole probably agrees that extremely restrictive, low calorie diets aren’t the answer. What’s at the heart of this slow shift towards a non-diet approach? Over time we’re beginning to recognize that restrictive diets simply aren’t effective in the long term. And guys, this isn’t just me and a few other nutrition recluses screaming RIOTS NOT D

It was on a Sunday evening much like this one almost a year ago that I came home from a meeting with a dear friend, sat down at my computer, and began designing the logo for my long dreamed-of nutrition consulting company. The next day I incorporated with the state of Illinois and Food Wonderful was born. My friend Shana, a former patient of mine, had invited me to join her for lunch and we spent the afternoon discussing how we could promote good nutrition within her church