Elyse's answers to interview questions for Women's Health and Fitness Magazine in Australia

  • January 13, 2017 - 3:40pm
    Written by: Elyse Resch, Co-Author Intuitive Eating, Nutrition Therapist

    January 13, 2016-2:30 pm

    Written by Elyse Resch, MS, RDN, CEDRD

    https://www.christyharrison.com/foodpsych/4/elyse-resch-intuitive-eating... Resch shares her history of emotional eating as a child, how going on a diet in her 20s triggered an eating disorder, why studying nutrition science and becoming a dietitian/nutritionist helped her recover, how she got the idea to write an anti-diet book, why satisfaction is so central to Intuitive Eating, how to raise kids as intuitive eaters, and lots more!

  • November 9, 2016 - 3:22pm
    Written by: Evelyn Tribole, MS, RD, Co-Author Intuitive Eating

    Evelyn and Elyse discuss their experiences creating the Intuitive Eating model, as well as their latest how-to book,The Intuitive Eating Workbook: Ten Principles for Nourishing a Healthy Relationship with Food(available for pre-order). Enjoy this interview with BodyLoveStudio host, Jessi Haggerty, RDN CPT.

    http://www.jessihaggerty.com/blog/bodylove-studio-podcast-episode-1

  • October 12, 2016 - 12:25pm
    Written by: Evelyn Tribole, MS, RD, Co-Author Intuitive Eating

    Evelyn Tribole discusses her relationship with food in childhood, how being a competitive athlete helped her develop a balanced approach to nutrition, why intuitive eating is incompatible with the pursuit of weight loss, how her approach has evolved since the first edition of the book was published, and lots more! Enjoy this interview with FoodPsych host, Christy Harrison, MPH, RD, CDN.

     

     http://www.christyharrison.com/foodpsych/4/intuitive-eating-evelyn-tribole-rejecting-diet-mentality

     

     

     

     

  • November 27, 2014 - 12:17am
    Written by: Evelyn Tribole, MS, RD, Co-Author Intuitive Eating

    Intuitive Eater's Holiday Bill of Rights

    by Evelyn Tribole, MS, RD

    What if peace on earth could begin at the dinner table? Imagine experiencing an inner peace, free from incessant worry about what to eat. It's hard to enjoy the holidays when you are preoccupied with eating or worried about what to say to relatives who have an annual tradition of telling you what and how to eat.

    Consider your Intuitive Eating Bill of Rights, as we enter the holiday season, to help you foster inner peace with food, mind and body.

    1. You have the right to savor your meal, without cajoling or judgment, and without discussion of calories eaten or the amount of exercise needed to burn off said calories.

    2. You have the right to enjoy second servings without apology.

    3. You have the right to honor your fullness, even if that means saying "no thank you" to dessert or a second helping of food.

    4. It is not your responsibility to make someone happy by overeating, even if it took hours to prepare a specialty holiday dish.

    5. You have the right to say, "No thank you," without explanation, when offered more food.

    6. You have the right to stick to your original answer of "no", even if you are asked multiple times. Just calmly and politely repeat "No, thank you, really."

    7. You have the right to eat pumpkin pie for breakfast.

    Remember, no one, except for you, knows how you feel, both emotionally and physically. Only you can be the expert of your body, which requires inner attunement, rather than the external, well-meaning, suggestions from family. (Note this was originally posted in 2010).

    Copyright © 2010 by Evelyn Tribole, MS, RD Published at www.IntuitiveEating.org

    •Rights to Reproduce: You may reproduce this post, as long as you leave it unchanged, you don’t charge for it, and you include the entire copyright statement. Please let us know you have used it by sending a website link or an electronic copy to Etribole at gmail dot com.

    DISCLAIMER: The information is intended to inform readers and is not intended to replace specific advice from a health care professional.

  • August 23, 2013 - 1:25pm
    Written by: Evelyn Tribole, MS, RD, Co-Author Intuitive Eating
  • March 25, 2013 - 3:06pm
    Written by: Elyse Resch, Co-Author Intuitive Eating, Nutrition Therapist

    What are your top practical tips for making the most of intuitive eating?

    The most practical tip I can give is to make the seeking of satisfaction be the primary goal in eating.   When that is the focus, people will find that they will have greater satisfaction if they eat when they're moderately hungry, rather than being in primal hunger, and if they stop when moderately full, as food loses its satisfaction factor after fullness has been achieved. If they're eating in a favorable environment, which includes a lack of emotional tension and which provides foods that please the palate, while eating slowly and savoring the food, they will have more satisfaction in eating.   They will also achieve greater satisfaction if they have made peace with all foods, have challenged the negative internal and external voices about eating, have learned to nurture themselves, and have found ways to cope with their feelings, rather than going to food as a coping mechanism.

    Any other comments?

    Yes,  Intuitive Eating has been known to change people's lives.  The more they begin to trust their inner wisdom about eating, the clearer they are to evaluate other areas of their lives, through trusting their inner voice.  They find peace in the realm of eating and body image, and they are freed to pursue areas that have been left behind while they're been focused on dieting and losing weight.   

    And, lastly, it's most important to take weight loss out of the picture.  It must be put on the back burner.  If someone's current weight is a result of a dieting history, without honoring hunger and fullness signals and perhaps of using food emotionally as a coping mechanism to get through life, and or the person has not allowed her/himself the freedom and joy of natural movement, then his/her weight is likely to normalize throughout this process.   But any focus on weight loss can only sabotage one's ability to tune into intuitive signals.
     

  • March 25, 2013 - 2:52pm
    Written by: Elyse Resch, Co-Author Intuitive Eating, Nutrition Therapist

    What are the benefits of intuitive eating?

    Intuitive Eating has scientifically been proven to be associated with both physical and emotional benefits including:

    •lower body mass index (BMI)
    •lower triglycerides
    •higher HDLs, (the "good" cholesterol)
    •higher self esteem, well being, optimism, body appreciation and acceptance, proactive coping skills, psychological hardiness, unconditional self-regard, pleasure from eating, and variety of foods eaten
    •lower internalized thin ideal, eating disorders, emotional eating, and self silencing


    Who would you recommend it for?

    Intuitive Eating is recommended for people of all ages and genders.

    Do you find that lots of women try it only to eat too much - is it too testing for most women's self control?

    I think that this question needs to be looked at in a different way.  First of all, Intuitive Eating is not about will power or self control.   Instead, it's about trusting the body to give accurate information about the what, when, and how much to eat.  This trust can only come from going through a process of making peace with all foods, so no food is forbidden.  Forbidding or restricting certain foods creates a sense of deprivation and a subsequent period of overeating as a backlash to the deprivation.   In the beginning of finding their way back to their internal wisdom about food, many people go through a period of eating more of the foods that have previously been forbidden, and eating them more often than they will as time goes on.  When they finally truly belief that they have unconditional permission to eat any food, without judgment, and without fear of future deprivation, more balance in eating organically evolves.   The people who tend to eat "too much" for "too long" are holding onto some inner belief that "if this doesn't work, I can go on to some new diet".   Even the mere perception of future deprivation will lead people to feel out control and eat in an out of control manner.
     

  • March 25, 2013 - 2:49pm
    Written by: Elyse Resch, Co-Author Intuitive Eating, Nutrition Therapist

    What is intuitive eating?

    Intuitive eating is a philosophy of eating which is based on the belief that the vast majority of people are born with all of the intuitive wisdom they need to have to know how to eat.  That includes knowing when they're hungry and full, knowing what taste preferences they have, and knowing how their bodies feel after making their food choices.  Unfortunately, many people, for various reasons, become distracted from this wisdom.   These people need to challenge their diet thinking and distorted cognitions and myths in order to find their way back to their inborn wisdom.


    What are its origins and how big is it as a worldwide movement?

    The origins of Intuitive Eating come from a movement toward a non-diet philosophy which emerged sometime during the late 1980's.  It became evident that dieting for the purpose of weight loss could only lead to failure, more weight gain, and lowered self esteem.   The two authors of Intuitive Eating, both Registered Dietitians were the first dietitians to take this broad philosophy and lay down ten principles, named the principles of Intuitive Eating, which addressed how people could move away from diet thinking and move back toward their intuitive wisdom about eating.  The original edition of Intuitive Eating was released in 1995, with a second edition in 2003, an audio book with guided practices for all of the Intuitive Eating principles in 2009, and now the 3rd edition in 2012.  The term, "intuitive Eating" was coined by the authors.


    Why is it a better option than three meals a day and other more structured eating philosophies?

    A structured meal plan or diet comes from "the outside in" rather than "the inside out".  In other words, structured plans tell people what to eat, when to eat, and how much to eat.   This is completely counter to and invasive of the very private place within each human that houses the information responding to the what, when, and how much to eat.   Diets engender deprivation, with its accompanying deprivation backlash and rebellion against being told what to do, which triggers an individual's need to assert autonomy by going against the diet.   Dieting has been proven to be a consistent predictor of weight gain.
     

  • January 26, 2013 - 1:39pm
    Written by: Elyse Resch, Co-Author Intuitive Eating, Nutrition Therapist


    Question: I bought Intuitive Eating about 18 months ago after dieting since age 10. I am now 33, and have also tried starving myself and have binged and purged since I was 15. Your book seemed like the answer to my prayers. I quit Weight Watchers in August 2010 after 4 years, 50 pounds lost and countless vomiting episodes whenever I "overate." I started the intuitive eating program, which was so opposite of what I've been taught. I have gained about 40 pounds since I started intuitive eating, so I know I must be doing something wrong. I see a therapist who is trying to help me overcome my obsessive thoughts and self-hatred about my weight. It is always on my mind and I positively hate myself. At least when I was thinner, I felt better about myself. Hungry, but I looked better. Please help me if you can. I just got engaged and the thought of my fat ass in a wedding dress is terrifying. This should be a very happy time for me, but its extremely stressful because I'm so afraid of being a whale of a bride. I will do just about anything at this point to lose weight, but I also know that I have to stop purging eventually.


    Answer by Elyse: I'm so sorry that you've been suffering with your relationship with food for much of your life! I'm also thrilled that you've had the opportunity to find hope for healing your eating issues with Intuitive Eating. What's most important at this time is to understand that you are re-bounding from years of diet thinking. It takes a long time to truly trust that you will never forbid certain foods and that you've made peace with all foods. Until that happens and until you put weight loss on the back burner, it's very common to see this rebound eating take place.

    It's also very important that you are working on your emotional issues with your therapist. To fully heal your eating disorder, learning to respect your body and have compassion for yourself is critical. You have just gotten engaged, so it's clear that your fiancé loves you as you are. Buy a beautiful dress for your wedding, and let go of trying to lose weight. As your eating normalizes, so will your weight, but focusing on weight loss will only sabotage your process.

    I highly suggest that you join our free Intuitive Eating community. www.intuitiveeatingcommunity.org This is a forum where you can get support from others who are struggling as you are. It might also be helpful for you to find a Nutrition Therapist who is certified as an Intuitive Eating counselor to guide you through this process.

    I wish you peace and happiness in your life, and ultimately you will feel the joy that comes from letting go of diet thinking and self judgment.

    Take care,
    Elyse
     

  • January 10, 2013 - 11:53am
    Written by: Evelyn Tribole, MS, RD, Co-Author Intuitive Eating

    Would you really start a weight loss diet if you knew it would actually contribute to MORE weight gain, and increase your risk of binge eating? This short video shows how dieting creates bigger problems with your health and mind.

 


 
What is intuitive eating?
 
Intuitive eating is a philosophy of eating which is based on the belief that the vast majority of people are born with all of the intuitive wisdom they need to have to know how to eat.  That includes knowing when they're hungry and full, knowing what taste preferences they have, and knowing how their bodies feel after making their food choices.  Unfortunately, many people, for various reasons, become distracted from this wisdom.   These people need to challenge their diet thinking and distorted cognitions and myths in order to find their way back to their inborn wisdom.
 

What are its origins and how big is it as a worldwide movement?
 
The origins of Intuitive Eating come from a movement toward a non-diet philosophy which emerged sometime during the late 1980's.  It became evident that dieting for the purpose of weight loss could only lead to failure, more weight gain, and lowered self esteem.   The two authors of Intuitive Eating, both Registered Dietitians were the first dietitians to take this broad philosophy and lay down ten principles, named the principles of Intuitive Eating, which addressed how people could move away from diet thinking and move back toward their intuitive wisdom about eating.  The original edition of Intuitive Eating was released in 1995, with a second edition in 2003, an audio book with guided practices for all of the Intuitive Eating principles in 2009, and now the 3rd edition in 2012.  The term, "intuitive Eating" was coined by the authors.
 

Why is it a better option than three meals a day and other more structured eating philosophies?
 
A structured meal plan or diet comes from "the outside in" rather than "the inside out".  In other words, structured plans tell people what to eat, when to eat, and how much to eat.   This is completely counter to and invasive of the very private place within each human that houses the information responding to the what, when, and how much to eat.   Diets engender deprivation, with its accompanying deprivation backlash and rebellion against being told what to do, which triggers an individual's need to assert autonomy by going against the diet.   Dieting has been proven to be a consistent predictor of weight gain.
 

What are the benefits of intuitive eating? Eg lose weight, better relationship with food etc
 
Intuitive Eating has scientifically been proven to be associated with both physical and emotional benefits including:
 
•lower body mass index (BMI)
•lower triglycerides
•higher HDLs, (the "good" cholesterol)
•higher self esteem, well being, optimism, body appreciation and acceptance, proactive coping skills, psychological hardiness, unconditional self-regard, pleasure from eating, and variety of foods eaten
•lower internalized thin ideal, eating disorders, emotional eating, and self silencing
 
 
Who would you recommend it for?
 
Intuitive Eating is recommended for people of all ages and genders.

Do you find that lots of women try it only to eat too much - is it too testing for most women's self control?
 
I think that this question needs to be looked at in a different way.  First of all, Intuitive Eating is not about will power or self control.   Instead, it's about trusting the body to give accurate information about the what, when, and how much to eat.  This trust can only come from going through a process of making peace with all foods, so no food is forbidden.  Forbidding or restricting certain foods creates a sense of deprivation and a subsequent period of overeating as a backlash to the deprivation.   In the beginning of finding their way back to their internal wisdom about food, many people go through a period of eating more of the foods that have previously been forbidden, and eating them more often than they will as time goes on.  When they finally truly belief that they have unconditional permission to eat any food, without judgment, and without fear of future deprivation, more balance in eating organically evolves.   The people who tend to eat "too much" for "too long" are holding onto some inner belief that "if this doesn't work, I can go on to some new diet".   Even the mere perception of future deprivation will lead people to feel out control and eat in an out of control manner.
 

Are there instances where you wouldn't recommend intuitive eating to someone?
 
There are some children and adults who have inborn errors of metabolism or genetic abnormalities, such as Prader-Willi syndrome, or who are severely developmentally delayed or are on the autistic syndrome who would have a great difficulty turning in to the information that their bodies give about eating.
But other than in these rare cases, Intuitive Eating can be used in its entirely or slightly modified for many different conditions.  Even people who are healing from Anorexia Nervosa, can begin to utilize some of the principles of Intuitive Eating regardless of being weight compromised.  People who are suffering from medical conditions can also utilize Intuitive Eating principles as long as they understand that the tongue is not the only part of the body that can give information about what and how to eat.   Information can be derived from how the stomach or head feels after eating certain foods, or how the whole body feels when deviating from using rational thinking to expand upon the body's instinctual knowledge. 
 
 
What are your top practical tips for making the most of intuitive eating?
 
The most practical tip I can give is to make the seeking of satisfaction be the primary goal in eating.   When that is the focus, people will find that they will have greater satisfaction if they eat when they're moderately hungry, rather than being in primal hunger, and if they stop when moderately full, as food loses its satisfaction factor after fullness has been achieved. If they're eating in a favorable environment, which includes a lack of emotional tension and which provides foods that please the palate, while eating slowly and savoring the food, they will have more satisfaction in eating.   They will also achieve greater satisfaction if they have made peace with all foods, have challenged the negative internal and external voices about eating, have learned to nurture themselves, and have found ways to cope with their feelings, rather than going to food as a coping mechanism.
 

What are some of the recent research findings in this area?
 
All of the items mentioned under the question about benefits of Intuitive Eating have come from recent research studies.   There is an entire chapter in the latest edition/3rd edition of Intuitive Eating that came out in August of 2012.

Any other comments?
 
Yes,  Intuitive Eating has been known to change people's lives.  The more they begin to trust their inner wisdom about eating, the clearer they are to evaluate other areas of their lives, through trusting their inner voice.  They find peace in the realm of eating and body image, and they are freed to pursue areas that have been left behind while they're been focused on dieting and losing weight.   
 
And, lastly, it's most important to take weight loss out of the picture.  It must be put on the back burner.  If someone's current weight is a result of a dieting history, without honoring hunger and fullness signals and perhaps of using food emotionally as a coping mechanism to get through life, and or the person has not allowed her/himself the freedom and joy of natural movement, then his/her weight is likely to normalize throughout this process.   But any focus on weight loss can only sabotage one's ability to tune into intuitive signals.
 
 
Thanks for this opportunity to spread the Intuitive Eating word to our neighbors in Australia!
Elyse