11 of Our Favorite Healthy Breakfasts

If you’re looking to improve your morning routine, planning out your daily breakfasts is a great place to start. Eating healthier can seem like a chore, but it may not be as hard as you think.

We’ve categorized twelve of our favorite healthy breakfasts into four focused categories:

Oats + Smoothies

1. Strawberry Almond Smoothie

Smoothies are quick and can be filling and delectable. This particular recipe has almonds, strawberries, greek yogurt, and Vitamin C—all you have to do is put them into a blender!

2. Banana Bread Overnight Oats

Speaking of healthy breakfasts, we loved this recipe so much we made it a feature! These oats have the yummy taste of banana bread without all of the work! With bananas, nuts, and flaxseed, you cannot go wrong with this option.

3. Vanilla Cold Brew Coffee Overnight Oats

This one goes out to the coffee lovers! This is the perfect blend of caffeine and oats and only takes five minutes to prep. Oats are naturally gluten-free and are great for reducing blood sugar levels. One serving has 16g of sugar, which is half the calories of many coffee shop favorites! Plus, you’re gaining the element of filling grains.

Protein-Packed

4. Breakfast BLT Salad

Have you ever thought about having a salad for breakfast? Bring this idea into your morning routine! Under 300 calories, this serving gives you almost 18g of protein and only takes 15 minutes to prepare.

5. Avocado Toast with Egg

This recipe is a wonderful way to pack more nutrients into your morning. This article gives you three ways to incorporate eggs, avocado, and whole-grain toast into a delicious and healthy approach in under ten minutes!

6. High-Protein Greek Yogurt Parfait

People add protein powder in their shakes, but what about in their parfaits? This one brings in almost 40 grams of protein! Decorating the greek yogurt with blueberries, raspberries, and almonds is a beautiful breakfast to start your day!

Sweet Beginnings

7. Easy Apple Muffins

Schedule a morning to wake up a little earlier to bake apple muffins (or make the night before!) The muffins take about an hour from start to finish, but for only four grams of fat per serving, it may be worth the earlier alarm. These muffins are very easy to customize, so feel free to add your own filling or topping. Save even more calories by switching the sour cream to greek yogurt!

8. Chocolate Zucchini Bread

When you think of sweets, you don’t normally think of vegetables. This recipe incorporates zucchini, coconut oil, cocoa powder, and a few more ingredients to create an unexpectedly 5-star breakfast bread.

9. Fluffy Greek Yogurt Pancakes

By switching out a few ingredients, you can have pancakes that won’t make you feel guilty. Adding whole-wheat flour, greek yogurt, and unsweetened almond milk makes them protein-packed, making you feel fuller for longer! Want them even sweeter? Add a few dark chocolate chips to the mix to make them next-level!

Bowls + Wraps

10. Tofu Scramble

Have you hopped on the tofu train? This tofu-based bowl may be the perfect opportunity to try it. A nice combination of cumin, dijon mustard, and garlic will have your morning full of flavor. The creator suggests adding avocado, salsa, and any other vegetables.

11. Mediterranean Egg Wrap

This burrito is another quick option for getting in some protein and vegetables first thing! It takes ten minutes total, and you can eat it on the go!

Are You a Cancer Survivor Who Needs Nutritional Guidance?

It’s crucial to listen to what your body needs, especially after cancer. Healthy breakfasts are a great place to start! Survivor Fitness walks alongside you with nutritionists and personal trainers to help you regain your health and wellness. We’ll meet you where you are, and you’ll get to where you want to live your life fully again. Connect with us today to find out more!

Moving at Your Own Pace: 3 Ways to Measure Progress (Without a Scale)

moving-at-your-own-pace

Everyone’s journey after cancer treatment moves at a different pace. It can be easy to compare your progress with others, but it’s important to remember that physically noticeable results are not the only way to track your progression. Although exercising is primarily recognized for improving your physical health, it can positively impact your overall wellness, including your mental health. Below are three ways to measure progress without a scale. 

Measure Your Heart Rate and Blood Pressure

While visible effects may not come automatically, other important internal factors can be measured. Consistently compare your heart rate (before, during, and after exercise) and blood pressure to keep track of accurate advancement—doing this can also help you keep track of your overall health, helping you to identify other lifestyle changes that you may need to focus on. Your resting heart rate could be associated with other health concerns, like cholesterol, stress, and breathing levels.

Logging your blood pressure assists you in tracking your likelihood of heart disease or stroke. Based on your results, you can take preventative measures to help avoid hypertension or hypotension, which will ultimately improve your overall long-term health and well-being. While blood pressure monitors with cuffs usually give the most accurate readings, Healthline suggests apps to help keep you on track if you don’t have the equipment on-hand at home. Though these aren’t externally evident outcomes, improving these numbers can be an incredible and beneficial assessment of success. 

Write and Log in a Wellness Journal

Find a journal you like and record your workouts and thoughts at least once a day. Key categories can include your routines or a mood chart—a type of journaling where you log your emotions, like feeling irritated, motivated, angry, or relaxed. By doing this, you have an organized place for your dedication and consistency, reminding you that every step you take is significant. 

Other categories can include:

  • Time/distance
  • Eating habits
  • Physical measurements (waist, hips, thighs, or biceps)
  • Flexibility advancement 
  • Hours of sleep

Set Personal Goals

Don’t get down on yourself if you’re not losing or gaining weight at the rate of someone else. One method to feel more confident about your progress is to set your own goals and focus primarily on those. If you’re having trouble with results that involve the scale or appearance, create alternate objectives that don’t rely on physical outcomes. 

Ideas for alternate goals driven by a timeline:

  • Create and implement a routine
  • Reach X number of curls 
  • Exercise X number of days during the week
  • Run X number of miles
  • Touch your toes
  • Walk X distance in X time
  • Take a kickboxing class
  • Squat X pounds 
  • Accomplish X reps 

An exercise that has worked for someone else may not have the same effect on you. Don’t feel behind or embarrassed if you need to modify an existing exercise. (You can even work this in as a new goal!)

Remember, your remission is not a competition. Your body has been through tremendous adjustment, and you are here; you are a survivor, and that in itself is amazing.

Looking for more wellness guidance through your post-treatment?

If you need more guidance on staying motivated and reaching your goals, we are here and happy to help. 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 Stay Fueled During (and After) Your Workouts

It’s known that both exercise and healthy foods are part of a well-balanced and healthy life, but did you know that certain nutritional elements can actually impact your endurance and results? By intentionally planning your cuisine, you can finish your workouts just as strong as you started them. Here are a few ways that you can stay fueled during your workouts.

Getting Started

Regardless of what time of day you work out, the food you eat before your session can influence how well you perform and even recover afterward. According to Healthline, the right balance of carbohydrates, protein, and other nutrients can help fuel your exercise routine. Fueling your body with these key nutrients will not only help you during your workout but will also help with muscle recovery.

Helpful Habits

It’s not always easy, but beginning (or resuming) a physically healthy life doesn’t have to include extreme measures. If working out is on your agenda for the day, start preparing when you get out of bed with a hearty breakfast. This could include a greek yogurt parfait or eggs with a slice of whole-grain toast. If you are working out in the afternoon, make it easier on yourself by prepping some lean protein to eat directly after so you can repair your muscles. 

A common rule of thumb from the Mayo Clinic is to eat one to two hours before your workout. This prevents cramping and gives your body enough time to begin digesting before you start to burn calories. 

Be sure to drink enough water before, during, and after your workouts, too, as it goes beyond just keeping you hydrated. Based on a Cleveland Clinic article, doing so “replenishes electrolytes, sodium, and glucose” when you exercise and “helps ward off muscle cramps, removes toxins from your body and transports nutrients to parts of your body that need it most” after you exercise.

Regain Your Wellness After Cancer Treatment with Survivor Fitness

As we all have different bodies, the most important thing is that you listen to yours. It can be hard to know exactly what the right plan for you is, but with a little help, you can find it.

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!

The Importance of a Daily Routine

Your daily routine can be a stabilizing factor in your life that helps you to stay balanced and healthy. Every day, your actions affect your body and mind exponentially, making it vital that those actions are a positive reflection of the life you want to live. The key to a good routine, though, is to make sure that it reflects your priorities, values, and goals. In this article, we’ll cover how to build an aligned daily routine and why routines are important.

How to Build an Aligned Daily Routine 

The beauty of your daily routine is that it’s yours. You can build it however you like, and however you feel your mind and body will benefit the most. 

So, to begin building a daily routine, ask yourself the following questions:

  • What do I value most about my life? 
  • In what ways would I like to improve? 
  • Are there areas of my life that I tend to neglect? 
  • Is there something that I would like to add to or remove from my day?
  • What are my short and long-term goals? 
  • What would I like to make a higher priority? 

Use your answers to these questions to build out a routine that resonates with you. A great exercise to use to visualize your ideal schedule is to imagine your “perfect day.” If everything went as planned, what would you do? What time would you wake up? What would your morning look like? Ask yourself questions about your ideal day to build a routine that you’re excited to follow. Now, why is all of this important? 

Why Daily Routines are Important

1. It Creates Healthy Habits 

Your daily schedule can be used to create healthy habits. Take your morning routine, for example. You may already brush your teeth and wash your face. But maybe after you think about it, you’d like to add a short yoga session. By adding this into your routine, you’ll create a habit, and your body will naturally begin to crave this part of your day.

2. It Helps You Set and Achieve Goals

You can use your daily routine as a tool to set and achieve your goals. Maybe these goals surround exercise, nutrition, or mental health. Whatever you’re focused on at the moment, try adding an element to your daily routine that will push you closer to making that goal a reality. 

3. It Keeps You Balanced

At the end of the day, routines are all about balance. Humans thrive on our routines because it helps to align our bodies and minds. You can use your morning routine to start your day on the right foot. Or maybe your afternoon routine helps you to wind down and relax. The schedule you create for yourself contributes significantly to your overall well-being. Be mindful of that as you build one that works best for you! 

Are You a Cancer Survivor Looking for Wellness Support?

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!

A Graduate’s Guide: How to Stay Involved with Survivor Fitness

Are you a graduate of the Survivor Fitness program? Or, perhaps, have you seen what the program can do to help cancer survivors regain their health? If you said “yes” to either of those questions, we want you to help us spread the word so that we can support as many people as possible. In this article, we’re sharing ways that you can contribute to our mission by spreading the word about how we can improve life after remission for cancer survivors. 

For Survivor Fitness Graduates

Take a moment to remember where you started and where you are now. You are an inspiration, and we’re glad that you want to encourage individuals who are new to their remission chapter. That’s why Survivor Fitness wants to celebrate your stories and share your strength—so that we can continue adding to our incredible community. Here are a few ways that you can share your Survivor Fitness story to inspire others.

Send Us Your Testimonial

We love to share participant spotlights and would be so grateful for you to be an upcoming featured participant! Contact us here to inquire about an interview. We can’t wait to celebrate your success.

Tell Your Doctors About the Program

Have discussions, even brief ones, with your medical team and other medical providers about your experience with Survivor Fitness. They may not be aware of the solutions we offer and could potentially pass the information along to their other cancer survivors.

Become a Brand Ambassador 

What better way to advocate for an organization you believe in than sharing your positive experience? The outlet possibilities are endless, and we’re happy to provide you with resources to distribute. 

For Survivor Fitness Supporters

Whether someone close to you has survived cancer, or you are looking for ways to support the lives of survivors, we’re so happy you’re here. Take a look at this list to learn about options to get involved with Survivor Fitness. 

Never Underestimate the Power of Word of Mouth

Word of Mouth is an incredibly powerful tool that will never go out of style. If you know someone going through remission, share your personal story and see if it’s something they’re interested in pursuing. Odds are, they trust your opinion, and they deserve to experience just how substantial their results can be. 

Share Our Content

Your social media platforms are a powerful tool when sharing information. You never know who might know someone living life after cancer. A simple share could lead to an incredible yet unexpected beginning. 

For Graduates and Supporters

Volunteer with Us

Survivor Fitness has various volunteer opportunities available to help further our mission. Are you thinking about volunteering? Please email us to get started. 

Post on Social Media

Share your testimonials, results, and insight on social media after you have completed or witnessed someone complete the program. (Be sure to tag us in the post, so we can see!)

Leave a Review

Reviews allow potential participants to read firsthand accounts and decide whether this program is right for them. Help us reconnect cancer survivors to their health and wellness by publicly sharing your experiences. Cancer survivors’ worlds are changing for the better, and we want to be by their side to help them accomplish the unexpected.

Whether you have been through the program itself or are a supporter of ours, staying involved after your experience truly helps others who are going through what you once did. Thank you for your bravery, your perseverance, and your support. 

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!

Ways to Stretch Before and After Your Workouts

Stretching before and after a workout is sometimes just as important as the workouts themselves. These routines help your body acclimate to and recover from exercise, so it’s vital that you plan your stretches the same way you would plan a workout. To help get you started, here are a few ways that you can stretch before and after your workouts. 

Please note that stretches can cause injury if not done properly. Do plenty of research on the proper ways to stretch before trying these without a professional trainer. 

Before Your Workout

You might be tempted to engage in static stretching before your workout, but these stretches should actually be reserved for after. Instead, you will get the most benefit from dynamic stretching to warm up your muscles before you put them to work. This type of stretching can increase your range of motion and help prevent injury, as injuries often happen when we put our muscles under strain that they aren’t ready for. 

Here are a few dynamic warm-up stretches that you can add to your pre-workout routine: 

  • Jumping Jacks: To get your muscles warmed up, try jumping jacks! If you’re looking for a calmer exercise, step your feet out one at a time instead of jumping.
  • Light Jogging: Especially if you’re going for a run, you might want to start with a light jog that is much slower than your normal pace.
  • Jumping Rope: This classic kids’ favorite is also a great warm-up exercise before a workout. Try a light jump-rope session to warm up your arms and legs.
  • Rotating Your Hips: For this stretch, place your hands on your hips and feet hip-width apart, rotating your hips in a circular motion.
  • Swinging Your Legs: This stretch is exactly how it sounds. Stand with your hands on your hips or brace yourself on a wall or banister and swing one leg at a time, forward and backward, to feel a great stretch.
  • Knees to Chest: Lie down on your back and bring one knee at a time to your chest with light pressure. This stretch can loosen up your hips and lower back muscles. 

After Your Workout

Now that you’ve completed your workout, it’s time for static stretching. These types of stretches slow your heart rate down and help your body begin to recover, as it brings blood flow to the muscles you used. 

Here are a few static stretches that you can add to your post-workout routine: 

  • Arm and Shoulder Stretch: Cross your left arm across your body and pull it toward you with the right arm. Repeat on the other side.
  • Wrist Stretch: Especially if you work at a computer, this stretch is wonderful for your wrists. Extend both arms straight out in front of you. One hand at a time, gently bend your wrist back until you feel a stretch throughout your forearm.
  • Neck Stretch: Place your left hand on the right side of your head, gently pulling it toward the left side until you feel a stretch. Repeat on the other side.
  • Side Stretch: Stand hip-width apart, lift one arm straight up, and stretch that arm toward the opposite side. Repeat on the other side.
  • Groin Stretch: Sit down with the bottoms of your feet touching, hold your toes, and gently lean forward as you bend from your hips until you feel a stretch.
  • Hamstring Stretch: Sit in a butterfly position, similar to the previous groin stretch, and extend one leg out in front of you with your knee bent slightly. Lean forward at your waist until you feel a stretch in your hamstring. 

Note: It is important that you never force a stretch, as this could lead to a muscle injury. Listen to your body as you try these stretches and see what feels good for you.

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!

8 Elements to Add to Your Morning Routine

Your morning routine can set the tone for your entire day. It’s a wonderful opportunity to take time to care for yourself, and it helps signal to your mind and body that you’re ready for what the day might bring. As a morning routine is such an important part of the day, we want to help you ensure that you’re getting the most out of yours. 

Here are eight elements to consider adding into your morning routine. Take what you like and leave what you don’t. Make it your own!

1. Wake Up Early

It can be tempting to hit the snooze button on your alarm clock in the morning. However, when you wake up early, you have enough time to start your day with a relaxing routine. Sleeping in can feel good in the moment, but it can also make the rest of your day feel rushed and unorganized. If you have trouble waking up early, try placing your alarm where it requires you to leave the bed to turn it off. 

2. Add a Moment of Stretching

As soon as you get out of bed, try a morning stretch. Stretching after sleep can improve your circulation and relax your muscles to relieve any aches and pains you might feel after a long night of laying in the same positions. If this is already part of your routine, and you want to go a step further, add a yoga sequence first thing in the morning. 

3. Drink a Glass of Water

Your body has been without water all night, so a great addition to your routine is to drink a glass of water to rehydrate and help your organs function properly. If you’re prone to forgetting, sit a glass or bottle of water by your bed before you go to sleep so that it’s the first thing you see when you wake up.

4. Choose a Wholesome Breakfast

Start your day with a breakfast that will keep you full and provide your body with the nutrients it’s craving. You might consider planning your breakfast the night before so that you don’t grab something quick in a rush out the door. Need a new recipe? Try our banana bread overnight oats.

5. Write in a Gratitude Journal

Your first few thoughts in the morning can dramatically affect your mood and the tone you set for your day. Make these moments count by sitting down with a guided or blank journal to write down a few things that you’re grateful for, along with your thoughts and feelings that surround them. 

6. Add a Touch of Creativity

If your day ahead is full of work and other daily tasks, you might consider starting with a creative activity, such as playing music, reading, listening to a podcast, or writing. It doesn’t matter how you get creative with your morning—only that you let your mind wander and feel the creativity flow through you.   

7. Tidy Your Space 

Set aside a few moments to organize your space, allowing yourself to focus on only one area at a time. Tidying your living space ensures that you’ll come home to a clean house, where you can rest and relax at the end of your day without worrying about when you’re going to clean up.

8. Plan Out Your Day

Finally, before you head to work or your daily activities, plan out your day. Write down what you hope to accomplish, what you want to eat, how you want to move your body, and how you plan to rest. By giving yourself an expectation for your day, you are more likely to spend the day how you’d like to, rather than leaving it up to chance. 

We hope that you use these tips to design a morning routine that’s perfect for you! As we mentioned, take what you love and leave what you don’t. Finding a routine that makes you feel your best is a personal process.

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!

Taking the First Step at Survivor Fitness

walking-up-steps

Are you a cancer survivor? Or, perhaps, someone close to you is. Survivor Fitness welcomes you to explore our program to learn more about how we help survivors continue to regain their health after treatment. Through personal training, nutritional support, and the accountability of a community, Survivor Fitness empowers survivors to take control of their stories. Want to join us? Here are a few ways to get involved with Survivor Fitness as a participant, volunteer, or donor. 

Apply to Become a Participant

We offer in-person training in Knoxville and Nashville, in addition to virtual training for those outside of these areas. s a cancer survivor, you may be ready to change the course of your health and wellness, but you don’t know where to start. Let us walk with you through this process.

No matter your current fitness level, history, or age, we are here to help. Our trainers and registered dietitians meet you at your point of need to create a custom program that will help you regain your health, hope, and strength. Apply today to get started. 

Want to hear firsthand stories of Survivor Fitness participants? Take a look at our participant spotlights!

Spread the Word About Survivor Fitness

We want to reach as many cancer survivors as possible so that we can help them on their path to better health. The easiest way to reach our audience is through word of mouth! If you have someone in mind who could benefit from this program, please pass our name along to them. Similarly, if you are in contact with doctors who can help spread the word, let them know that we are here to help their patients who are in recovery. It takes just one connection to change someone’s life forever! 

Volunteer with Us

Are you looking for a worthwhile way to spend your free time? Survivor Fitness always has a need for volunteers for various activities that help us further our mission. Our volunteers contribute greatly to our ability to offer our support and services. Ready to get involved? If this is something you might be interested in, please email info@survivorfitness.org for more information. 

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!

10 of Our Favorite Healthy Snacks

edamame-in-bowl
  • Healthy snacks don’t have to be boring or tasteless. With creative twists on nutritious foods and planning to have these snacks on hand when you’re hungry, you’ll be reaching for nutrient-rich foods in no time. Here are a few fun ways to feed your cravings without reaching for foods high in sugar and calories. 
1. Peanut Butter, Banana, and Honey Sandwich

The classic pb&j can be a tad high in added sugar, thanks to jams and jellies. Instead, try this: whole wheat bread, a sliced banana, a drizzle of honey, and a sprinkle of cinnamon. This sandwich has all the flavor with less sugar and more vital nutrients. 

2. Avocado Tuna Salad

Tuna is a great low-fat, high-protein snack. Still, when we make traditional tuna salad, mayonnaise or miracle whip adds a great deal of calories without adding any nutritional value. Instead of mayo, reach for a ripe avocado and smash it before mixing it into your tuna. You’ll get the creamy texture without mayo. Try adding a boiled egg for extra protein! 

3. Make-Your-Own Trail Mix

Make a trail mix that’s all your own! Try adding whole-grain cereal, dried fruits, unsalted nuts, and bits of granola. Get creative with your mix and put it into easy grab-and-go containers that you can pick up when you’re heading out the door.

4. Hard-Boiled Eggs

For a snack packed with protein, try boiled eggs! They are a great snack on their own or as an addition to tuna salad, toast, or sandwiches.

5. Baked Sweet Potato Fries

Craving fries? Instead of stopping through a drive-through, try slicing a sweet potato at home and baking your fries yourself. If you have an air fryer, that is a great option as well. Drizzle a bit of olive oil on your fries and sprinkle your favorite seasonings on them for the perfect afternoon snack. 

6. Hummus and Veggies

The chickpeas used to make hummus are packed with nutrients, making hummus a great snack to satisfy your cravings. Try pairing it with your favorite sliced veggies or lightly salted pita chips. 

7. Greek Yogurt Parfait

For a high-protein treat, try making a Greek yogurt parfait with any combination of granola, nuts, and fruit. Mix and match yogurt flavors and toppings until you find your perfect snack.

8. Cottage Cheese and Fruit

Cottage cheese is a versatile snack that can be paired with fruit, toast, nuts, honey, and many other additions. Try different combinations to find your favorite!

9. Edamame 

Edamame is rich in fiber and flavor, making it a great snack or appetizer. Add a little sea salt or other spices and flavorings to make it your own.

10. Popcorn

Your favorite movie snack can be light and healthy—with a twist, that is. Instead of reaching for rich, buttery popcorn, try plain popcorn and add your own seasoning. Here are a few ideas: cinnamon and sugar, taco seasoning and lime zest, or a drizzle of olive oil with sea salt. The sky’s the limit!  

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!

For more healthy recipes, download the National Cancer Institutes Down Home Healthy Cooking guide. 

Intuitive Eating: How to Listen to What Your Body Needs

woman-cutting-food-on-plate

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!