Intuitive Eating Principle #4

4. Challenge the Food Police. Scream "NO" to thoughts in your head that declare you're "good" for eating under 1000 calories or "bad" because you ate a piece of chocolate cake. The Food Police monitor the unreasonable rules that dieting has created . The police station is housed deep in your psyche, and its loud speaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the Food Police away is a critical step in returning to Intuitive Eating.

Intuitive Eating Principle #3

3. 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 Principle #2

2. 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 Principle #1

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

1. 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.

Radon Action Month

Do you know what Radon is and how it can negatively affecting your health?!  Read below for more info:

New BeWise Classes for 2014!

Join Us in February at the West Valley Library for the FREE BEWISE CLASSES!

Look at the Free Healthy Lifestyle Classes tab for more information!

Healthy Substitutions

Here are some healthy substitutions you can use as you make your yummy holiday meals and treats!

Ingredient                                                          Healthy Swap

Oil (baking)	One cup of unsweetened applesauce or ¾ cup Greek yogurt per cup of oil.
Oil (cooking)	Reduce by half or two thirds. Or use cooking spray instead.
Heavy Cream	Equal parts half & half and fat free evaporated milk. Depending on the recipe, you may be able to use all half and half or whole milk.
White Flour	Substitute half with 100% whole wheat, oat, or soy flour.
Sugar	1 tsp. of mashed banana per tsp. of sugar.
Salt	Garlic, chili powder, lemon, or salt-free seasonings.
Butter	¼ cup Greek yogurt + ½ cup butter to replace 1 cup of butter.
Eggs	Two large egg whites in place of 1 whole egg.
Gravy	Leave it out, or substitute with au jus.
Chocolate Chips	Reduce by one third or use dried fruit.