Intuitive Eating: How to Listen to What Your Body Needs

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Have you heard about the practice of intuitive eating? In discussions of mindfulness, you might have heard the term thrown around. But, what does intuitive eating actually mean? And how can you implement it into your daily routines? In this article, we explore the concept of intuitive eating and discover ways that it could change your perspective on food choices.

What is Intuitive Eating? 

Originating in the 1990s, with much earlier roots, intuitive eating is the concept of tuning in to your body to listen to its needs without overly restricting yourself or shaming yourself for what you eat. Unfortunately, as today’s diet culture can sometimes praise restriction or define foods as “healthy,” “unhealthy,” or even “off-limits,” we tend to believe that we can’t trust our body’s natural cues and that we should instead eat only foods that we deem healthy or that are recommended by a trendy diet. 

Intuitive eating, on the other hand, follows the idea that your body knows what it needs and can help you make choices that, over time, create a balanced diet with a positive mindset surrounding food. By listening to your hunger cues—eating when you’re hungry and stopping when you feel full—you can get back to listening to your body. 

Does It Mean that You Always Indulge Whenever You Want? 

Intuitive eating can be misinterpreted as eating whatever, whenever, just because. However, it’s quite the opposite. Instead of picking up whatever food is nearest, eating out of boredom, or eating to fill an emotional gap, those who eat intuitively take the time to be mindful of how their body feels and what will make them satisfied. Though the concept of eating when you’re hungry feels simple, we often snack mindlessly or even follow a strict diet, feeling restricted by what we can and can’t have. Intuitive eating allows us to tune into our hunger cues and feed our body when it needs fuel. 

How to Implement Intuitive Eating Principles Into Your Daily Routine

1. Tune Into Your Body’s Cues

When you begin to notice the feeling of hunger, take that as your sign to find a nourishing snack or meal. If you wait too long, your body may begin to feel panicked, and, as a response, you may overeat. Listen closely to your hunger cues to help you identify your body’s natural cadence. Likewise, listening to your body’s cues also means that you look for early signs of feeling full. As many of us feel obligated to eat everything on our plates, it can sometimes take practice to stop ourselves and check in to see if we’re beginning to feel satisfied.

2. Change Your Dieting Perspective

Diet culture tends to categorize foods as good/healthy and bad/unhealthy. In turn, this makes us feel guilty when we eat something that falls into the “bad” category. Instead of policing everything you eat, which can often cause us to feel burned out or abandon our diets, it’s helpful to frame the idea of dieting and health differently. Your worth is not based on how healthy you’re eating and how many “unhealthy” foods you reject. Everything comes with a balance. 

Note: A diet plan created by a registered dietician is a wonderful way to improve your health. When we reference challenging diet culture, we are referring to trendy fad diets and the preconceived notion that you should feel guilty for eating certain foods.

3. Reflect on Your Body’s Strength

A significant part of intuitive eating is being grateful for your body and using food to nourish and strengthen it. Your body has carried you through so much over the years. When you find yourself feeling shame or resentment toward your body, try to remember everything you love about it, too.

4. Make Peace with Your Food

As we mentioned, the idea that you are good or bad based on what you eat is not a great way to develop a healthy relationship with your food. In addition, the idea that we can never waste food and must eat everything on our plates, or that we must overindulge when we’re with friends or family, must be challenged. Our relationship with food is learned—through our upbringing and other life experiences—so it’s crucial to check in with your body and get back to the basics. 

Are You a Cancer Survivor?

Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

5 Ways to Stay Motivated on Your Health Journey

Have you found it challenging to keep yourself motivated on your journey to improving your health? You aren’t alone. This is something that many struggle with, but today is the day to kick your motivation into high gear. Are you ready? Let’s talk about five ways that you can keep yourself motivated to eat well and exercise. 

1. Listen to an Upbeat Playlist

You know those songs that you can’t help but get excited about when they come on? Start compiling a list and make yourself a workout playlist. Survivor Fitness has two playlists you may enjoy that our participants helped us assemble. Everyone has different music tastes, so what motivates someone else may not motivate you. Ask your friends with similar music taste what they listen to when they need to stay motivated! 

2. Set Specific and Attainable Goals

Setting specific and attainable goals can help you visualize how you will stay on track during your journey to better health. For example, instead of setting a goal to “workout more,” you might instead consider “do yoga three times per week.” This way, you’ve chosen a goal that you can reasonably complete, and you have an expectation for how you can achieve it. 

3. Reward Yourself

Rewarding yourself for reaching a new objective is a great way to give yourself something to look forward to. Consider thinking of small rewards along the way (e.g., a latte from your favorite coffee shop) and a larger reward (e.g., a weekend trip) for when you achieve a big goal. Choose something that you will look forward to every day until you achieve it! 

4. Get an Accountability Buddy

Consider asking a friend or family member to hold you accountable along the way. When you aren’t feeling motivated, you can reach out to your accountability partner for words of encouragement or even to work out together (if it’s safe to do so). Make this relationship work for the both of you, and decide on a plan for consistent check-ins to discuss your progress. Meeting goals can be more fun when you’re doing it together! 

5. Change it Up

Doing the same workouts or eating the same meals every day can make you feel burned out and bored. Try mixing it up every so often to keep things interesting. Look up a new recipe or find a new type of workout you’d like to try. The sky’s the limit. 

6. Go Easy on Yourself

Your motivation will ebb and flow, and that’s okay! Don’t beat yourself up if you find yourself not moving as quickly as you’d hoped. It doesn’t mean that you’ve failed; it just means that you’re human. As long as you’re trying, that’s what matters.

Do Your Workouts Need Some Extra Fuel? 

Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

15 Simple Switches to Improve Your Diet

Adding wholesome, healthy foods to your diet doesn’t have to involve changing your eating habits completely. With just a few simple switches, you can improve your nutrition without losing the flavors you love. Here are 15 swaps that we suggest you try! 

1. Swap Sour Cream for Greek Yogurt 

Using Greek yogurt instead of sour cream can not only save you calories but also add protein to your diet. If you aren’t sure at first, try mixing sour cream and Greek yogurt half and half. You can also add spices and lemon or lime juice to create a delicious crema. 

2. Swap Milk Chocolate for Dark

Try switching your milk chocolate for dark to add antioxidants and minerals to your favorite treat without losing the delicious flavor. Some dark chocolates are also lower in sugar and calories. 

3. Swap Flour Tortillas for Corn

To add more whole grains to your tacos, consider using corn tortillas instead of flour. Corn tortillas are also gluten-free for those who are gluten intolerant. 

4. Swap Chips for Popcorn

Instead of reaching for a bag of chips, try a lower-fat popcorn. This snack will be more filling for fewer calories. Try new flavors to find a new favorite! 

5. Swap Bagels for Whole Grain English Muffins

Bagels are a calorie-heavy food without much nutritional value. Try swapping your morning bagel for a whole-grain English muffin instead to add whole grains and fiber.

6. Swap Mayo for Hummus

Instead of fat-heavy mayo, try adding hummus to your next sandwich or wrap. This switch packs a lot of flavor and adds vitamins and minerals that mayo can’t offer.

7. Swap Candy for Dried Fruit

Instead of sugary candy, try indulging a sweet tooth with dried fruit. This gives you antioxidants and fiber that you wouldn’t otherwise receive from processed sweets. 

8. Swap Energy Drinks for Tea 

Energy drinks are loaded with sugar and empty calories. Instead, opt for your favorite tea. Try adding honey, lemon, or fruit to liven up your drink.

9. Swap White Pasta for Whole Wheat

Anywhere that you can trade white starches with whole wheat, go for it! Instead of white pasta, opt for a whole wheat option to increase the nutritional value. 

10. Swap Cheddar for Goat Cheese

Goat cheese is often a lower fat option than many of your hard cheeses, such as cheddar. Keep this in mind for your next cheese board or salad! 

11. Swap Granola for Oatmeal

We tend to think of granola as a healthy snack, but often it’s filled with extra sugars and won’t keep you full for long. Try oatmeal instead. If you’re craving the sweetness, add some stevia or honey. We love this recipe for banana bread overnight oats.

12. Swap Alfredo Sauce for Marinara

Alfredo sauce is heavy in calories and can make your pasta dish high in fat. Instead, try a tomato-based sauce, such as marinara. 

13. Swap Regular Crust for Thin Crust

To cut down on the crust (and keep more of the good stuff, like veggies and protein), try switching to thin crust pizza. This makes your pizza less fat without losing any of the taste. Another great substitute for regular crust is cauliflower crust. You’ll find a cauliflower crust option these days at many pizza restaurants, and if you like to make pizza at home, Trader Joe’s has an excellent cauliflower crust you might want to try.

14. Swap Tuna in Oil for Tuna in Water

Oil in your tuna adds unnecessary fat to an otherwise healthy and protein-packed fish. Try tuna in water instead. 

15. Swap Rice for Cauliflower Rice

Looking for ways to add veggies to your diet? Cauliflower is a versatile vegetable that goes well in place of most starches. Try riced cauliflower in your next rice dish. 

Looking for Ways to Improve Your Nutrition? 

Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

Featured Recipe: Banana Bread Overnight Oats

If you’re looking for make-ahead breakfasts, banana bread overnight oats are a delicious and filling option! This recipe from Lemon + Zest features nutritious additions, such as bananas, oats, and flaxseed, and is easily modified to fit your preferences. It’s also dairy-free and vegan!

Ingredients

1/2 cup ripe banana, mashed

1/2 cup rolled oats, regular or gluten-free

1/2 cup milk of choice

2 Tbsp chopped pecans or walnuts

1 tsp vanilla extract

1/2 tsp ground cinnamon

Dash of salt

1 Tbsp ground flax (optional)

2 tsp 100% pure maple syrup

Directions

  1. Mash the banana in the bottom of a bowl or jar that can be sealed. 
  2. Combine all other ingredients and stir well to combine.
  3. Refrigerate overnight or for at least four hours. Serve cold or heat in the microwave.
  4. Garnish with sliced banana or more nuts, if desired.

Are You a Cancer Survivor who Could Benefit from Nutritional Advice? 

Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

How to Incorporate Nutrient-Rich Foods into Your Diet

Have you ever noticed that quick, easy meals are often high in calories and low in nutrients?

When we’re hungry, we might reach for the potato chips. Or, when we’re tired from a long day at work, it might feel easier to order a pizza for dinner. And while we can indulge ourselves once in a while and get our favorite treats, it’s important that we ensure that we’re getting in the daily nutrients that our bodies need to function well. To help, we’re sharing a few ways that you can easily incorporate more nutrient-rich foods into your diet.

Make Simple Switches

Making simple switches is possibly the easiest way to incorporate nutrient-dense foods into your diet. This allows you to eat as you normally would but with changes that you may not even notice, or even better, that you may like your substitution more than what you would typically eat.

Here are a few easy swaps to consider:

  • Greek yogurt in place of sour cream
  • Spinach in place of iceberg lettuce
  • Dark chocolate in place of milk chocolate
  • Whole grain bread in place of white bread
  • Brown rice in place of white rice

With just a few small changes to your diet, you could make a significant difference in the nourishment your body gets in a day.

Have Healthy Food Prepped and Ready

Sometimes, we turn to snacks that are low in nutrients and high in calories because they’re the most convenient option at the time. Instead of reaching for the carrots that you need to chop, you might opt for the snack mix in your cabinet that you can eat immediately. To help curb this habit, prep your fruits and vegetables right when you bring them home from the grocery store. By having healthy options at your fingertips, you’ll be more likely to choose those when you get the craving for a snack.

Of course, fruits and vegetables aren’t your only healthy snack options. You might make some turkey wraps or lentil salads. Get creative with it!

Plan Your Meals Before You’re Hungry

We make some of our worst food choices when we’re hungry. When you’re tired and hungry after a day at work, it may sound more appealing to eat the easy options that you can grab on your way home or have delivered. We don’t blame you! It happens to us too. The best way to prevent this is to plan your meals and even prep them ahead of time. When you know what you’re having for dinner, it’s easier to follow through with that plan. If you’re worried about time, you can cook elements ahead of time to keep in your fridge, such as sautéed veggies, rice, and lentils.

Have you been working nutrient-rich foods into your diet? Great job! With these tips, you can be on a healthier path with just a few small tweaks to your daily routine.

Are you or someone you know a cancer survivor? Survivor Fitness helps survivors regain their health and wellness through one-on-one personal training and nutritional support. Contact us today to learn more!