Intuitive Eating

Embrace Vacation Cuisine With These Intuitive Eating Tips!

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Do you spend more time worrying about food and your body image on vacation than enjoying yourself and the experiences? 

Would you believe me if I told you that vacations can be a great place to start healing your relationship with food and body?!

🤔

Pack one OR all of these intuitive eating vacay tips with you to make vacation a time of joy, self-care, and empowerment! 

1.Listen to your body’s cues:

Honor your hunger and fullness signals while savoring the delicious local cuisine. Allow yourself to enjoy the slower pace of vacation-mode and eat mindfully, sensing the flavors and savoring the pleasurable experience.  

2. Shift the focus from numbers (calories, macros, etc) to experiences:

Instead of obsessing over every bite, focus on the incredible experiences and memories you’re creating. Whether it’s exploring a new culture or basking in the sun, immerse yourself fully and let food be just one part of the adventure.

3. Challenge food rules:

Break free from rigid food rules and embrace the freedom to choose what truly nourishes and delights you. Give yourself permission to enjoy that gelato or daily croissant. Variety and pleasure are essential components of intuitive eating!

4. Practice body appreciation:

Your body is your incredible companion on this vacation journey. Celebrate its strength, resilience, and ability to carry you through incredible experiences. Wear that swimsuit proudly and bask in the joy of being present in the moment.

5. Cultivate self-compassion:

If you find yourself struggling with negative thoughts or guilt, remember to be kind to yourself. Show yourself compassion and remind yourself that enjoying delicious food and embracing body positivity are part of a healthy and fulfilling vacation.

Whether you’re squeezing in one last vacation this summer or not these tips can be practiced at any meal, any day, anywhere! If you embrace intuitive eating and practice body kindness, you will begin to live a life that nourishes your soul🌞💖

I’m Christie, a registered dietician and nutrition therapist, and I want to share the TRUTH about eating for a healthy mind & body! I host in-person and virtual workshops so you can learn how to nourish yourself for health and happiness – no diet pills needed!

If you are finally over yo-yo dieting and nutrition confusion, I’m here to support you! 

My programs are mindfulness-based, non-diet approaches that allow you to identify, understand and move beyond your eating struggles, and reconnect with your internal signals of hunger and satiety. 

Intuitive Nourishment – virtual group program – learn more!

Nutrition Workshops – check to see what’s coming up here!

As a Nutrition Therapist, Christie Caggiani speaks regularly to groups of children and adults, and counsels individuals in such areas as eating disorders, preventive nutrition, women’s health, and wellness. She works as part of a multi-disciplinary team, at the Therapeutic Oasis

Her mission has been to work with individuals and families on their journey toward a balanced and fulfilling life with food, and to challenge the intense cultural and societal pressures around eating and bodies. Her mindfulness-based, non-diet approach allows clients in all body shapes and sizes to identify, understand and move beyond their eating struggles, as they reconnect with their internal signals of hunger and satiety. 

Christie is a Certified Intuitive Eating Counselor, providing one on one coaching to those who are determined to free themselves from diet culture.  Additionally, she offers online workshops and courses to move the message of Intuitive Eating to groups of people in a safe, supportive setting.

What the Diet Industry Isn’t Telling You About Diet Pills

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Let’s be real, marketing sells. Unfortunately, a big part of how it sells is by telling you (1) you’re not okay (2) you need the whatever-we-are-selling-you in order to fix it.

Diet culture thrives off this mentality, and the dangers of the diet industry are rarely highlighted.  The same goes for the way they promote diet pills. They promise to magically create weight loss by suppressing appetite, increasing metabolism or blocking the absorption of fat. So even if part of that is true (and most of it isn’t), the risks and side effects deserve to be talked about.

So what is the diet industry NOT telling you about diet pills?

  1. No pill really raises your metabolism. Our metabolism is optimized when we eat enough, not when we restrict.  Diet pills say they raise metabolism, but in reality they are stimulating the central nervous system – raising your heart rate and blood pressure is NOT the same as raising your metabolism.  
  2. They’re ineffective: Even if they suppress appetite and some weight loss results, the loss is typically temporary, and weight regain results – typically to a weight that’s higher than pre-diet. Hunger and appetite normally returns more strongly after the diet pills, as your body’s attempt at protecting you and ensuring your survival. 
  3. Side effects: From mild to severe, they range from nausea, diarrhea, constipation, headaches, dizziness, insomnia, jitteriness and dehydration.
  4. Dependency and addiction:  Some diet pills contain stimulants like caffeine or amphetamines, which can lead to dependency or addiction. This can result in tolerance, where higher doses are needed to achieve the same effects, leading to potential abuse and health risks.
  5. Health risks: Certain diet pills have been associated with serious health problems, including heart palpitations, high blood pressure, liver damage, kidney problems, and even stroke or heart attack.
  6. Interactions with medications: Diet pills can interact with other medications you may be taking, potentially reducing their effectiveness or causing serious and dangerous side effects.
  7. Nutrient deficiencies: Some diet pills may interfere with the absorption of essential nutrients, leading to deficiencies and other health complications.
  8. Lack of regulation: The supplement industry is not as strictly regulated as prescription drugs, so the safety and efficacy of diet pills may not be adequately evaluated before they reach the market.
  9. Unrealistic expectations: Diet pills may lead people to believe that they can achieve significant weight loss, which research has proven time and again is not sustainable, particularly if it involves restriction and deprivation.

The bottom line: anything that attempts to override your body’s signals and leads to restriction, deprivation and undernourishment, is destined to fail. Diet pills are simply another method to keep you stuck in diet culture and at the very least will be ineffective – and at the worst, dangerous. 

I’m Christie, a registered dietician and nutrition therapist, and I want to share the TRUTH about eating for a healthy mind & body! I host in-person and virtual workshops so you can learn how to nourish yourself for health and happiness – no diet pills needed!

If you are finally over yo-yo dieting and nutrition confusion, I’m here to support you! 

My programs are mindfulness-based, non-diet approaches that allow you to identify, understand and move beyond your eating struggles, and reconnect with your internal signals of hunger and satiety. 

Intuitive Nourishment – virtual group program – learn more!

Nutrition Workshops – check to see what’s coming up here!

As a Nutrition Therapist, Christie Caggiani speaks regularly to groups of children and adults, and counsels individuals in such areas as eating disorders, preventive nutrition, women’s health, and wellness. She works as part of a multi-disciplinary team, at the Therapeutic Oasis

Her mission has been to work with individuals and families on their journey toward a balanced and fulfilling life with food, and to challenge the intense cultural and societal pressures around eating and bodies. Her mindfulness-based, non-diet approach allows clients in all body shapes and sizes to identify, understand and move beyond their eating struggles, as they reconnect with their internal signals of hunger and satiety. 

Christie is a Certified Intuitive Eating Counselor, providing one on one coaching to those who are determined to free themselves from diet culture.  Additionally, she offers online workshops and courses to move the message of Intuitive Eating to groups of people in a safe, supportive setting.

Week 49/The Yoga of Food

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What if I were to say to you, “I am on a diet?”  What would come to mind?

What if a diet were a way of life, a way of being, perhaps even a philosophy? What if our eating or diet was informed by science, yet based on a model of abundance rather than deprivation, on an inner intelligence of what our body needs rather than external rules about what we should eat?

There are differences between diet as a way of living life rather than diet for therapeutic applications (for instance, using diet to reverse an already existing condition such as heart disease). But either way, whether it’s the state prior to disease or during disease, our choices (and an understanding of the root of those choices) make such profound effects at the level of the body, mind, and spirit.

How do we determine our choices?  By the latest scientific discoveries? By the newest food product that looks good on the shelf? By an advertisement? By stress that influences our unconscious choices? By the latest food pyramid? By the latest popular diet? By the latest nutritional data? By an inner and deeper sense of what’s needed? By a deeper sense of connection to self and others? By a clear, discriminative self-awareness?

I am a big believer in sustainability, and “should” is not a sustainable model. When I work with people in the therapeutic practice of yoga, my underlying premise is to create a sustainable practice that moves from a model of deprivation and “shoulds” to a model that encourages a greater sense of inner and outer connection. What will help us connect more with ourselves, and what can bring more joy into our lives?

So the yoga of food isn’t just about what you eat or how mindfully you eat, but a complete, holistic practice that looks at nourishing us at all levels of our being – our body, our subtle vital energy, our intellect, our higher intelligence, and the more abstract level of joyfulness.  When we can create a life that supports us at all these levels, then the yoga of food really becomes a subcategory for the yoga of life.

Can we gradually begin to listen to what the body wants and needs and trust ourselves? What do I mean by the words “trust” and “listen”?  How do we learn to trust ourselves when we might have experiences feeling let down by ourselves?  We feel bored, we feel restless, we feel angry, we feel afraid, we desire some pleasure….and we often go to something to distract us from those feelings. Food is often the first choice and often anything will do.

Now, please don’t get me wrong. To create this inner connection, you do not have to become a daily practitioner of yoga poses, breathing practices, or meditation to cultivate a deeper self-awareness. However, it’s important to begin somewhere, and a nice place to begin is learning to quiet yourself enough to listen to and trust ourselves. This way we can make choices that serve us. And as we begin to feel more inwardly connected, we can also begin to notice the difference between an authentic, what the body really longs for craving, rather than a desire for food that has a more complicated, psychological root. What motivates our hunger and eating? Are we hearing what our body is asking for or are we seeking some solace for our feelings of isolation, for instance? Ideally, we want to quiet ourselves enough that we can not only see what is at the root of our appetites and begin to address it at that level, but also quiet ourselves enough to hear what the body truly needs.

We have a longstanding habit, and a world that encourages it, of distracting ourselves from and distrusting our inner voices. There is an ancient intelligence present inside us; it just speaks a bit more quietly, yet much more sweetly and softly.  Start to learn to quiet yourself, listen to the whisper, and regain that trust.

Kathy Ornish is a practicing and certified yoga therapist  (c-IAYT) and a certified yoga teacher (E-RYT-500). She serves as Senior Faculty at Gary Kraftsow’s American Viniyoga Institute where she is Faculty Specialist in the Viniyoga Foundations Program for Teaching and Yoga Therapy. Kathy’s yoga therapy practice involves addressing individual’s structural, physiological, and emotional conditions. Her primary emphasis in all her teaching is the breadth of the yoga tradition using the appropriate application of the many tools of yoga in hopes that she can help people realize their highest potential.  For more information, please visit her website at www.goodspaceyoga.com

Week 17/Using Mindful Eating to Reconnect With Your Inner Wisdom

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As a nutritionist, so often clients come to me anticipating I will tell them “what to eat” – sometimes they hope for it, sometimes they dread the idea.  However, I see my role very differently, one where I help them reconnect and build trust with their own internal wisdom.  

You see, we’re all born with the innate desire to nourish ourselves.  When given the opportunity to explore foods and provided food in a regular and timely manner, we tend to notice that certain foods give us quick, readily available energy, while others are more satisfying.  In other words, we are able to distinguish what our body needs when we give ourselves a chance to tune in and listen.  Each of us has our own hunger patterns, food preferences and dislikes, health needs and genetic predispositions.

By creating space to be truly mindful around the eating process, we find that our internal nutritionist guides us. Sometimes that nutritionist says “I need some veggies” and sometimes it clearly says, “I need some ice cream!”.  After mindfully acknowledging when we’re hungry, it can be helpful to close our eyes and tune into what we are hungry for.  Once we identify what we’re hungry for and give ourselves permission to eat it, we can sit, taste, chew, savor and enjoy each bite – allowing our internal nutritionist to let us know if the food is meeting our needs, and when we actually feel content.  

You see, our internal nutritionist isn’t simply about nutrition – it’s about allowing food to fuel our body, brain and soul.  So stay curious, connected and nonjudgmental as you explore what your internal nutritionist whispers to you!

Christie Caggiani is a Registered Dietitian and Nutrition Therapist at Therapeutic Oasis of the Palm Beaches.  Her mindfulness-based, non-diet approach allows clients to identify, understand and move beyond their eating struggles, as they reconnect with their internal signals of hunger and satiety. She is passionate about teaching clients to eat intuitively and move joyfully.  For Sacred Treehouse, Christie has designed a series of fun and educational nutrition and cooking workshops for both children and teens. She also offers cooking and nutrition workshops for adults.

Week 7/Honoring Your Hunger

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One of the main tenets of diet culture is that it reveres the absence of hunger.  “You won’t be hungry”, diets so proudly proclaim as part of their marketing tagline, as if this is something to be celebrated. 

Wait.

How is it that this sign – hunger – has become labeled as “bad”, and the lack of it is somehow “good”?  This concept is presented in such a way that we can unknowingly be swept up into the whirlwind of beliefs that have us doubting our instincts, following patterns that end up leading us astray.

We were born with amazing signals.  When we were hungry, we cried until we were fed.  When we were satisfied, we pushed away.  When we were tired, we slept.  We were beautifully and undeniably attuned to what we needed before we could even speak a word.

Hunger is our body’s need for fuel, much like the gas light in our car.  It’s asking us to stop what we are doing momentarily to meet one simple need, allowing us to recenter and move on with the next part of our day.   This basic signal is part of our foundation that, when responded to, helps us do anything else in our life that has value to us.

What if you could practice listening for hunger and begin to embrace it as a gift, as a guide?   
We all have that signal within us.  If you have been an erratic eater, a dieter, a restrained or controlled eater the signals of hunger are most likely muted and disconnected – for now.  Eating on a regular basis throughout the day, however, teaches your body that it can again trust you to feed it.  This simple but powerful act allows your body to begin speaking to you again, whispering hunger signals in subtle or even loud and boisterous ways.  Notice a couple hours after eating if you start to lose focus, begin to think about food, become irritable or tired, or have a shift in body sensations.  Any of these can signal your body is starting to tell you that it’s running low on fuel.  Take this opportunity as a chance to honor your signals, recharge and catch up with yourself. 

What a wonderful time for us to reconnect with this basic, essential signal with which we were gifted. 

Christie Caggiani is a Registered Dietitian and Nutrition Therapist at Therapeutic Oasis of the Palm Beaches.  Her mindfulness-based, non-diet approach allows clients to identify, understand and move beyond their eating struggles, as they reconnect with their internal signals of hunger and satiety. She is passionate about teaching clients to eat intuitively and move joyfully.  For Sacred Treehouse, Christie has designed a series of fun and educational nutrition and cooking workshops for both children and teens. She also offers cooking and nutrition workshops for adults.

Week Two/Discover the Pleasures of Mindful Eating

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“Whether you eat alone or with other people, eating is a time to connect with your body and nourish it, especially through regular meals.”
 
Intuitive Eating Workbook, Evelyn Tribole and & Elyse Resch

 
Eating is a sacred practice. By incorporating mindfulness and creating time and space, the daily habit of eating can be transformed into a spiritual practice. The benefits of mindful eating are numerous.  When we lovingly bring attention to when, what, and how much we eat, we are able to experience true nourishment.  Mindful eating leads to a greater enjoyment of food and a deeper connection to the universe.
 
Here are some tips for how to incorporate mindful eating into your life:

  • Dine in an uncluttered space.  Use a beautiful place setting and sit down to eat.
  • Before starting your meal, take a few cleansing breathes, intentionally bringing mindfulness to the meal or snack.
  • You may also pause to bring gratitude for the food, recognizing all of the effort required to grow and prepare the food included in your meal.
  • Take time to smell, taste, and feel each bite of food. Pause in-between bites by placing utensils or hand held food down, taking a deep breath.
  • You may note any changes in feelings or energy at the conclusion of the meal.
  • Clean your space and pause again in gratitude before moving on with your day.

Recommended Reading:

Intuitive Eating

Intuitive Eating Workbook

Body Kindness

How to Eat