“When you eat at the refrigerator, pull up a chair”. Geneen Roth, one of my Intuitive Eating mentors chose that as a title for one of her many amazing “non-diet mentality” books. It truly is a humorous phrase with enormous meaning. How many times have you eaten standing up and secretly said that “standing up” calories don’t count. How about if you are drinking something…certainly those calories don’t count either. Have you ever thought you were hungry but weren’t quite sure? A clue that you might not really be hungry at all is if you find yourself at the refrigerator holding the door open while scanning the shelves. “Let’s see…1/2 of that burrito someone didn’t finish last night, a bagel with 2 bites taken off one side, a plastic container full of jelly beans, lettuce, tomato, pasta sauce, chocolate sauce…….”. Still not sure what you really feel like and certainly not sure what would satisfy your perceived hunger you might just grab a spoon and sample a few things. Nope, that doesn’t taste good enough, salty enough, sweet or spicy enough. So you continue. A fork-full here, a spoon-full there. Still not satisfied!

It happens more times than we would like to admit. Eating with purpose and eating without guilt is so much more pleasurable and satisfying than mindless grazing and picking.

Here’s a tip on tuning into your Intuitive Eating mechanism that is really always longing to be heard.

Still yourself. Quite your thoughts. If you find yourself at the refrigerator already…then by all means, pull up a chair. This will help remind you that when you eat you deserve to do it with dignity and respect. Each time you eat it should be a small celebration and gift to your internal desires. Ask yourself “do I want something crunchy, salty, sweet, cold, hot, chewy, smooth. Am I really hungry for this kind of food right now”. Sometimes we are influenced by the smell of a particular food. You might get swayed subliminally by a TV commercial. You probably weren’t even craving a piece of pizza 5 minutes earlier, but ever since you saw that Boboli bread on the screen not only is that the only food that you can think of, you can’t think of much else. Sit with yourself for a moment and check in with your feelings; physical as well as emotional. How does your body feel? Is your stomach growling? Do you have an empty feeling? Could you just be thirsty? Are you really hungry for what is in front of you or do you have to make some kind of time and effort to prepare or buy the food item.

Remember, you really deserve only the best all of the time. By perfecting the art of discerning what food will really satisfy you at any given time, you will begin to only accept eating foods that will make you feel satisfied and better after you have eaten them then before your meal. Begin to take note at the way some foods feel in your body after you finish eating them. Do you feel energized and light or heavily weighed down or sluggish. Do you still feel that need to eat more even though you are feeling full? Maybe you didn’t choose the right food for that meal. That’s okay. It will take time to develop the skill of honoring your body. No more guilt. No more questioning should I have eaten that or passed on eating something else. You will get better at it. I guarantee it.

So, if you find yourself in front of the refrigerator and just hanging on the door and staring inside…by all means…pull up a chair.

…the motivator lady
lori ellen
eating behaviorist
motivation.inspiration.strategies.support

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© 2014 the motivator lady . all rights reserved
© 2014 intuitive.eating.4.ever . all rights reserved

The dictionary definition of honor is to show respect.

Becoming an Intuitive Eater is the ultimate in showing yourself respect.

Dieters and “watchers of weight” are always either starving or stuffed…never just hungry and comfortably full. We’re either being “good” knowing we are staying within our diet parameters or “bad” because we possibly “gave in” to a craving or desire. Dieters really do have extreme “willpower”. That is not the problem. Who else could go through life judging everything that goes into their mouth with such precision?

Naturally thin people don’t accept the theory or practice of any outside source dictating their food intake. What they should eat. When they should eat. Are they supposed to “control their portions” with a guideline set by who knows who? They think that is an absurd idea.

Indeed, it is. Remember the “infant concept“. When a baby is hungry, you feed them. When they are full, no amount of coaxing will get them to drink or eat even one more bite without true enticement and force. Sure, the baby eventually learns to listen and abide by the idea of scheduled eating. The ability to listen and trust the strong messages about hunger and satiety begins to fade. By the time we are adults, it is virtually gone. With the diet industries messages just about everywhere, it’s hard to escape falling into the diet mentality trap. It is constantly drummed into us to never trust our likes and dislikes for particular foods. We are taught and shown ways to never trust our hunger signals. How are we to know when we feel satisfied it is time to stop eating for that meal? We become so afraid of our eating decisions, that we almost crave being told what to do and what to eat and

when to eat it.

Intuitive Eaters honor their hunger. Choosing food that you desire is a new concept for chronic dieters. As an Intuitive Eater you will learn to choose food that makes your body feel good after you have eaten it. Take notice. Watch how you react to your meal choices. As you begin to feed your body what it really needs and desires, you will have abounding energy and feel “lighter” and not weighed down.

Begin slowly. Take notice. Begin today. Honor your Hunger.

…the motivator lady
lori ellen
eating behaviorist
motivation.inspiration.strategies.support

please join the newsletter at:
http://themotivatorlady.com
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email:lori@themotivatorlady.com
818.634.2229

© 2014 the motivator lady . all rights reserved
© 2014 intuitive.eating.4.ever . all rights reserved

Step out of your comfort zone. Think outside the box.

investigate…experiment…change

We all tend to get in a routine and sometimes it becomes a rut. Step outside of your routine with food. I imagine there are a lot of foods that you have passed over. Granted, some might be easier to try than others, but you never know until you try.

Investigate new foods. Begin in the produce section. Lettuce and melons and squash, oh my!

If you love yams then Kabocha squash is definitely worth a try. It is round(ish) kind of like a green speckled pumpkin. And, so easy to prepare it hardly deserves the word recipe. Wash and place into a steamer. Poke a few holes into it w/a sharp knife. Steam for approximately 15-20(ish) minutes or until you can stick a fork into it easily. Be sure to keep checking because you don’t want it totally mushy. When cooled, cut open and remove the seeds. You can even eat the skin of Kabocha…how cool is that? You can cut into chunks, wedges or even mash them like a souffle.

Experiment with new tastes. Change your food comfort zone.

…the motivator lady
lori ellen
eating behaviorist
motivation.inspiration.strategies.support

please join the newsletter at:
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818.634.2229

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© 2014 intuitiveeating4ever.com all rights reserved

Each year around this time it is virtually impossible to escape it… TV, magazines, infomercials, the chatter…”diet, lose weight, food plan, lifestyle change, low cal, low carb, no fat, celery, veggies, exercise, cleanse, this time I can do it!”, and on and on…

Becoming healthy is not the RESULT of weight loss or weight control. Living the principles of being healthy will ultimately RESULT in your body becoming and sustaining it’s natural, intuitive weight. It will also get rid of your destructive Diet Mentality thinking. This doesn’t mean that you don’t wish to be a different size or wish that you could fit into a particular size. It means you have to shift your thinking.

Just for now, imagine foods, activities, or knowledge you can add to your day that nourish your body and mind. Think of a tune up for your car. Everything is working in the engine enough to get you from point A to point B. But you know that with a little tweaking and small adjustments your ride will be much smoother and much more efficient.

We tend to get overwhelmed by change because we think about the big picture, the ultimate goal . Too many rules…too many expectations…too much willpower, etc. We’ve heard it before…“inch by inch is such a cinch, yard by yard is much to hard”. This couldn’t be more true when applied to something we want to change, enhance or improve. It’s human nature to focus on the end result, the goal. By doing so, I believe most of us set ourselves up for failure and are not able to really enjoy the journey that really is our life.

I want you to begin to assemble your Personal Tool Kit. You can write in a journal, keep small notes in a box or create a word document. It doesn’t matter what form it takes. What matters is that you create one and that you remember this is for you only. It will be your safe place to enter little tidbits, information, motivational tips, recipes and anything else that will guide you on your journey of Intuitive Eating. I like to call mine “My Ruby Red Shoes Box”…in honor of Dorothy in The Wizard Of Oz. Seeing it always reminds me that everything I will ever need to be a more peaceful, more productive, positive, intuitive me has always been inside myself. I learn each day from so many different sources even the smallest things. When I add that “little insight” to my Tool Kit I reinforce my chances of staying out of the Diet Mentality and strengthening my Intuitive Eating.

What will you name your Tool Kit?

…the motivator lady
lori ellen
eating behaviorist
motivation.inspiration.strategies.support

please join the newsletter at:
http://themotivatorlady.com
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email: lori@themotivatorlady.com
818.634.2229

© 2014 the motivator lady . all rights reserved
© 2014 intuitive.eating.4.ever . all rights reserved

intuitive insights…
decide to decide.
each day brings with it a new opportunity to improve.

…the motivator lady
lori ellen
eating behaviorist
motivation.inspiration.strategies.support

please join the newsletter at:
http://themotivatorlady.com
contact the motivator lady for email counseling details:
email: lori@themotivatorlady.com
818.634.2229

© 2014 the motivator lady . all rights reserved
© 2014 intuitive.eating.4.ever . all rights reserved

please click here to visit the full intuitiveeating4ever newsletter/blog

(reprinted by “popular demand”)

1/2 c. organic balsamic vinegar
1/2 c. organic olive oil
1/8-1/4 c. pure maple syrup
dash of sea salt and organic pepper
organic crushed garlic (amt. depends on who’s kissing who later!)
1-2 tsp. organic whole grain mustard (I use Delouis brand)
1 c. water (room temp)
1 envelope Miso-Cup dry soup packet
1/2 tsp. (or more to taste) cayenne pepper
1/2 tsp. (or more to taste) red pepper flakes
juice of one organic lemon
1/4-1/2 c. organic rice vinegar
1/2-1 c. organic tahini

blend all ingredients in blender
blend until creamy *oil/vinegar stays blended “emulsified” because of mustard…cool, huh*
(extra yummy – can add 1-2 tbs. toasted sesame seeds after blended)
store in refrig AFTER you enjoy drizzling on just about anything!

please click here to visit the full intuitiveeating4ever newsletter/blog
…the motivator lady
lori ellen
eating behaviorist
motivation.inspiration.strategies.support

please join the newsletter at:

http://themotivatorlady.com
contact the motivator lady for email counseling details:
email: tml@themotivatorlady.com
818.634.2229

© 2014 the motivator lady all rights reserved
© 2014 intuitiveeating4ever all rights reserved

please click here to visit the full intuitiveeating4ever newsletter/blog

You deserve it.
Give yourself the gift of an “attitude adjustment”.
You’ve heard it before.
Adopt an Attitude of Gratitude.
Take a few moments to find at least one thing in your life for which you are grateful.
I know…sometimes it’s really hard to find it.
Those are the times it’s so important and productive to name and acknowledge what makes you grateful.
When you actually sit down to do this short exercise, I guarantee you will find more than you think.
You are “more” than you usually allow yourself credit for.
You are unique.
You are special.
You can accomplish anything.
What are you grateful for today?
Attitude Adjustments are not just for our children!!!
Give yourself the gift today.

please click here to visit the full intuitiveeating4ever newsletter/blog
…the motivator lady
lori ellen
eating behaviorist
motivation.inspiration.strategies.support

please join the newsletter at:

http://themotivatorlady.com
contact the motivator lady for email counseling details:
email: tml@themotivatorlady.com
818.634.2229

© 2014 the motivator lady all rights reserved
© 2014 intuitiveeating4ever all rights reserved

INTUITIVE EATING PRINCIPLE # 1

Where has dieting gotten you? How many last suppers have you had in your lifetime? Do you actually get a rush thinking about starting a new plan? You hear so much now about how “dieting” is not good and will not allow you to actually lose weight. And then you turn around and you’ll read or see a news program about the “diet that isn’t really a diet so it will work diet”. So much information. So many myths. So many stories.

We all have our own dieting history. Each one is unique. But each history has some very common treads. We all think this time is going to be the time “it” works. (never even thinking that it is “us” that will work, not the diet plan) We all gather information. We write things down. We cut out “plans” from magazines. I mean if the hip star of the moment loses weight on a particular plan, then certainly that is the one that is the best! Depending on your age, you will have realized by now that the dieting rules and miracles change with each decade. No sugar…then no fat…no carbs…oops, watch that sugar again…now it’s calories…points…whatever. What does this dieting history really tell us? There is no one way to lose and/or maintain our weight. Each individual is different.

Maybe the biggest misconception among us chronic weight controllers is that we are constantly searching for the right plan. The plan that will rid us of dieting and deprivation forever. And when we “fail“, as we inevitably do, we chip away at our self esteem and ability to trust ourselves.

The reality is that ANY type of restrictive, authoritative, dictated, time lined plan will NEVER be our end all to be all lifestyle plan. No outside source will ever be able to satisfy our individual likes, dislikes, cravings, hunger and fullness. We were all born with the Intuitive Eater inside. We need to practice listening.

…the motivator lady
lori ellen
eating behaviorist
motivation.inspiration.strategies.support

please join the newsletter at:
http://themotivatorlady.com
contact the motivator lady for email counseling details:
email: tml@themotivatorlady.com
818.634.2229

© 2014 the motivator lady . all rights reserved
© 2014 intuitive.eating.4.ever . all rights reserved

“When I lose weight”, “I’ll be happy…have more friends…go to the beach…feel confident enough to accomplish anything…people will accept me…”

One of my biggest “when I lose weight” mantras was “then I won’t be invisible anymore”! Seems funny, huh. How can someone who carries more weight than their body is comfortable with feel invisible? First of all, you cannot feel invisible. Something is either there or it’s not there. We allow ourselves to create a predisposed notion that because we are not thin the people around us tend to want to look away. In truth, many people do look away. They don’t engage with us in the same way they seem to with thinner people. We all are who we are deep underneath our outer covering. Yet, we have to admit that our appearance, upon first meeting people packs quite a wallop. We know that it’s true.

But here’s the real deal. The way we present ourselves has a huge impact on how we are perceived and treated. We need to believe that we are worth taking up space and what we do and say is valuable. We teach people how to treat us. We also give them an idea of how to see us. Believe that you are worth it. How much weight you have to lose, gain or maintain has absolutely nothing to do with your value. When you stabilize and normalize your weight I guarantee that magic doesn’t happen. You create your own magic. Sure, physical movement will be easier…ailments attributed to extra weight will lessen but all in all you will still be you. Develop yourself now. Enjoy yourself now. Celebrate yourself now.

…the motivator lady
lori ellen
eating behaviorist
motivation.inspiration.strategies.support

please join the newsletter at:
http://themotivatorlady.com
contact the motivator lady for email counseling details:
email: tml@themotivatorlady.com
818.634.2229

© 2014 the motivator lady . all rights reserved
© 2014 intuitive.eating.4.ever . all rights reserved

“yummiest peanut sauce ever”

2/3 c. chunky organic peanut butter (peanuts & salt only…no sugar)
1/2 c. brown rice vinegar
1/4 c. pure maple syrup
3 tbs. water
2 tbs. tamari (wheat free soy sauce)
1-2 cloves chopped garlic (i use organic chopped garlic in a jar)
1 1/2 tsp. sesame oil
a few shakes of crushed red pepper flakes
1 c. lightly packed cilantro leaves (slightly chopped)

put all into blender. that’s it! yummy on anything from salads, cabbage salads, veges, rice, etc. etc.

…the motivator lady
lori ellen
eating behaviorist
motivation.inspiration.strategies.support

please join the newsletter at:
http://themotivatorlady.com
contact the motivator lady for email counseling details:
email: tml@themotivatorlady.com
818.634.2229

© the motivator lady . all rights reserved 2014
© intuitive.eating.4.ever . all rights reserved 2014