The 10 Principles of Intuitive Eating: How They Can Help in Eating Disorder Recovery
The Eating Disorder TherapistSummary
The discussion centers on the ten intuitive eating principles developed by dietitians Evelyn Tribole and Elyse Resch in 1995, which aim to foster a healthier relationship with food, particularly for those recovering from eating disorders. The principles encourage individuals to reject the diet mentality, honor their hunger, and make peace with food, emphasizing the importance of listening to one’s body rather than adhering to restrictive rules.
Key points include the need to challenge the "food police," which enforces arbitrary distinctions between good and bad foods, and to discover the satisfaction factor in eating. The conversation highlights the significance of feeling fullness as a natural and safe sensation, as well as coping with emotions in a kind manner, rather than using food as a primary emotional regulator. Respecting one’s body and engaging in joyful movement are also emphasized, promoting a balanced approach to nutrition that honors health without sacrificing pleasure in food.
Overall, the principles serve as a flexible framework for individuals to navigate their recovery journeys, allowing them to start from any point that feels comfortable and to gradually integrate these concepts into their lives.
Show Notes
In this episode I talk about how the 10 principles of Intuitive Eating can help in eating disorder recovery. Time slots: 1. Reject the diet mentality 1.20 2. Honour your hunger 2.02 3. Make peace with food 3.28 4. Challenge the food police 4.23 5. Discover the satisfaction factor 5.03 6. Feel your fullness 5.54 7. Cope with emotions with kindness 6.41 8. Respect your body 8.00 9. Move to feel the difference 8.55 10. Honour your health with gentle nutrition 9.43 I hope that you find it helpful. How have you got on with Intuitive Eating in recovery? Do let me know in the comments.
🌐 If you're looking for more support in your recovery journey, you can explore my work here: https://www.theeatingdisordertherapist.co.uk/ Share your thoughts in the comments below. 📱 Food Freedom App: https://studio.com/apps/harriet/freedomfood 🎙 Podcast: https://podcasts.apple.com/gb/podcast/the-eating-disorder-therapist/id1499476074
🔔 Subscribe to YouTube for weekly eating disorder recovery support, therapy insights, and real conversations about food and healing: https://www.youtube.com/@theeatingdisordertherapist?sub_confirmation=1 Online Courses: Fitness Lovers Guide to Food Freedom https://food-freedom-coach.teachable.com/p/radical-self-care-and-building-your-thriving-eating-disorder-therapy-practice
Breaking Free From Bulimia: https://food-freedom-coach.teachable.com/p/intuitive-eating-beginners-course4 Professional Training: Eating Disorders Training: https://www.theeatingdisordertherapist.co.uk/eating-disorders-training-with-harriet-frew.html Body Image Training: https://www.theeatingdisordertherapist.co.uk/body-image-training-with-harriet-frew.html 📲 Follow me on Instagram: https://www.instagram.com/theeatingdisordertherapist/ #HarrietFrew #TheEatingDisorderTherapist #EatingDisorderRecovery #anorexianervosa #atypicalanorexia #DisorderedEating #osfed #FoodFreedomJourney #BingeEatingRecovery #MentalHealthSupport #FoodObsessions #BodyImageHealing #RecoveryIsPossible #EmotionalEating #InnerHealing #TherapyInsights #copingstrategy #copingstrategies #eatingdisorders #bulimiarecovery #bingeeating #psychology #therapist #bulimiarecovery #bulimianervosa #bulimia #selfworth #bingeeating #bingeeatingdisorder #bingeeatingrecovery #bodyimage #bodyimagehealing #bodyimageissues #bodyacceptance #self-trust #trustyourself #recoveryjourney #quasirecovery #recoveryjourney #regulareating #recoveryhacks #disorderedeating #disorderedeatingrecovery #copingstrategies #copingmechanisms #bodyimage #bodyimagehealing #bodyimageissues #intuitiveeating #intuitiveeatingprinciples
More from The Eating Disorder Therapist
In this episode I talk about 7 emotional triggers for binge eating. Time slots: 1. Boredom 2.22 2. I've blown it thinking 3.58 3. Overbusyness 5.58 4. Empathy without limits 7.47 5. Saying yes, when you need to say no 9.18 6. Feeling guilty 11.06 7. Body image triggers 12.28 I hope that you find it helpful.
In this episode I talk about 8 psychological facts about anorexia nervosa, not often talked about outside the therapy room. Time slots: 1. Externally validated self 0.35 2. Sensitivity and neurodivergence 1.48 3. Simplifies life 2.59 4. The Mount Everest achievers 3.52 5. The grief of losing it 5.07 6. Communication to others 6.11 7. Never sick enough 7.21 8. Ambivalence around change 7.58 9. Healing 8.56 to the end. I hope that you find it helpful.
In this episode I talk about how to cope with feeling full on an eating disorder recovery journey. Time slots: 1. Hunger and regular eating. 0.47 2. Record keeping to monitor your cues. 3.17 3. Changing your thoughts around fullness. 6.38 4. Riding the fullness wave. 8.29 5. The importance of pleasure and self-care. 10.08 6. Bonus point. Wearing comfortable clothes. 11.49 I hope that you find it helpful. How do you manage fullness in eating disorder recovery? 🌐 If you're looking for more support in your recovery journey, you can explore my work here: https://www.theeatingdisordertherapist.co.uk/ Share your thoughts in the comments below. 📱 Food Freedom App: https://studio.com/apps/harriet/freedomfood 🎙 Podcast: https://podcasts.apple.com/gb/podcast/the-eating-disorder-therapist/id1499476074
In this episode I talk about starting out on an eating disorder recovery journey. Time slots: 1. Acknowledging your starting point. 0.39 2. Getting support around you. 2.13 3. Understanding the psychology 5.29 4. Working on motivation for change 9.40 5. Taking your first action step 13.19 I hope that you find it helpful.
Today, I have a very special guest on the show. I am talking to Carolyn Costin. Carolyn is a world renowned, sought-after eating disorder clinician, author, and international speaker. Recovered herself, Carolyn recognised her calling after successfully treating her first eating disorder client in 1979. Carolyn was first to publicly say that people with eating disorders can become fully recovered. After 15 years in private practice and running hospital programs, Carolyn recognised a gap in the field and opened Monte Nido, the first residential facility in the U.S. combining standard treatment with meditation and yoga. Clients finally could practice daily skills necessary for full recovery such as grocery shopping, shopping for and preparing food. Carolyn’s contributions to the field are extensive. Of her six books, the most popular is, 8 Keys to Recovery From an Eating Disorder. Carolyn’s service in eating disorder organisations, training professionals worldwide, and the outstanding success of Monte Nido all spurred her to international acclaim. After selling Monte Nido Carolyn created The Carolyn Costin Institute, CCI, where she trains and certifies eating disorder recovery coaches, filling another existing gap in the field. CCI also offers Continuing Education courses for professionals. In March 9 2022 the government of Australia awarded Carolyn a distinguished talent visa for her work in eating disorders. She helped Australia open their first eating disorder residential treatment center, Wandi Nerida, where she works as an independent contractor. Living in both California and Australia Carolyn continues to run CCI, train eating disorder clinicians, consultants on eating disorder cases and projects and speaks at national and international conferences. Carolyn is a passionate, inspiring force in the eating disorder field. In today's episode, Carolyn explores her treatment model and philosophy of care in working with people struggling with eds. She considers how real recovery is about regaining life, soul and purpose; the value of relationships and how our relationship with food often mirrors our relationship with life. I hope that you find it helpful. To get in touch with Carolyn: Website: https://www.carolyn-costin.com/ Email: - [email protected]