What is Intuitive Eating

by Christina Della Rocca, n.d | Dieting, General Health, Peak Sante

Have you ever felt like you’re on a diet roller coaster, on and then off, and then on again?

Or maybe you’ve been wondering which way of eating (out of the thousands out there!) is “right” for you?

Have you ever heard of “intuitive” eating?

It’s a proven method to help you get out of that “on again, off again” mindset.

Intuitive eating is simply listening to your body’s cues and letting them dictate what, when, and how much you eat.

I know it seems very simple – because it actually IS simple.

But if you’re like a lot of people I know, there’s a good chance you never learned how to … or have forgotten how to listen to your body.

Most of us rely on our environment for our cues (when to eat, how much, and what kinds of food, etc.).

That can lead you to constantly get caught up in whatever current “trendy diet” is hot right now.

Go Keto…. Eat fat, not carbs!
Get in the Zone… Eat protein, not fat!
Go vegetarian… Eat plants, not animals!
Go Paleo… Eat animals, not plants!

It’s no wonder so many people are completely confused.

When you rely solely on “what’s out there” for guidance, it leads to an endless cycle of guilt and disappointment.

To me, Learning to tap into how we feel is the basis of “intuitive” eating. Learning to simply slow down to LISTEN to your body – and then make decisions based on THAT. A big part of the way I practice is to help people tap into what works for them INDIVIDUALLY! We are all different and unique and respond to a different set of principles when it comes to food and lifestyle.

Intuitive Eating…

—> It means eating when you’re actually hungry, and stopping when you are comfortably full.

—> It also means eating foods that help YOU feel energized and healthy vs. bloated and tired.

As a result, no foods are “good” or “bad”, per se. Unless of course you have particular food sensitivities, intolerances, or allergies that we have uncovered by working together or you know of already.)

Doesn’t that sound liberating?

But … if you’re not used to eating that way, it also can sound a little scary not to have specific guidelines.

It can be a re-learning process – but it’s one that brings along a LOT of freedom!

Over time you learn what foods make you feel energized and which ones leave you feeling depleted – and how much food your body actually likes to eat before it feels too full!

So … how do you get started?

Easy! Wait for your body to TELL you it’s hungry … and then enjoy your food, until your body tells you it’s satisfied.

You’re eating when you’re physically HUNGRY …. not because you’re bored, stressed, thirsty, or because someone laid out some snacks at home, at a friends, or at the office.

Over the next couple of weeks, I’m going to share some ninja tips to help you be successful tapping into YOUR body’s signals and intuitive eating.

This could be completely life-changing if you pay attention.

Are you willing to give it a try?

Let me know and lets keep the conversation going in my Private Facebook Group “Natural Solutions for Peak Wellness”. I’ll be sharing other resources therein as well as we move through the month 🙂

Dedicated to peak wellness 🙂

REFERENCES: www.healthline.com/nutrition/quick-guide-intuitive-eating

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About the Author: Christina Della Rocca, n.d.

Christina Della Rocca is a multi-disciplinary Health Coach with over 20 years of experience in the fields of health, fitness, and wellness.

One of Montreal’s leading wellness professionals, Christina has been featured on Montreal AM live, RDS television, CHOM FM, CJAD, Mountain City Rock, and Trends Magazine. Founder and Director of EXERCISE PLUS A Wellness Company that brings health & Fitness programs to companies in and around the Montreal area., Christina is a leading Corporate Wellness Specialist.

Over 45? Consider these supplements

by Christina Della Rocca, n.d | Dieting, Peak Sante, Raw

Do you take supplements?

Do you need to take them?

Which ones should you take?

I’ve edited down the best supplements into three main ones that you should consider, especially if you’re over 45.

All three of them are listed because most people are simply not eating enough foods that contain these three critical nutrients.

So, yes, while I always say that it’s better to get your nutrients from food first sometimes supplements are necessary.

Unfortunately there are just some all-too-common nutrients that we simply don’t get enough of. And they’re absolutely critical to optimal health and wellness. Especially as we age.

Here I sifted through the supplements that are available on the market and boiled them down to three that can have the best effect for us.

Supplement #1: Vitamin D

If you live in North America chances are you are low in vitamin D. It’s the “sunshine vitamin” and we just aren’t able to hang out in shorts every day of the year. Even if we did we’d wisely use a bit of sun protection too.

Vitamin D is very important for everyone but especially women over 45. Want to know why?

It helps to protect our bones!

Vitamin D helps our body absorb and keep the calcium we get from our food and drinks. And we all know that calcium is one of the main things our bones are made of.

Want to know something funny about vitamin D (but it’s true, I swear)?

People who get enough vitamin D tend to fall less frequently. Especially as we get older. Seriously!

Vitamin D can help your bones stay strong and help you fall less. Win-win!

Supplement #2: Magnesium

Magnesium is an essential mineral needed for over 300 reactions in your body. Yes, 300!

As with vitamin D it’s very common for us to simply not get enough. Not even the 320 mg per day that’s recommended. Low levels of magnesium have been linked to high blood pressure, diabetes, low bone density, and even migraines.

Magnesium is found in so many healthy whole foods like beans, nuts, seeds and green leafy vegetables. In fact, the magnesium element is central to a plant’s chlorophyll – it’s actually what causes green plants to be green! And most of us just don’t get enough green plants into our bodies on a regular basis. (You know I have a recipe with green leafies for you below, right?).

Magnesium is a very common supplement and is often added to multivitamins.

Supplement #3: Omega-3 Fatty Acids

We’ve all heard that we need to get more omega-3 essential fatty acids, right? They’re good for our hearts, brains, and help to reduce inflammation.

These are all good things when it comes to our health and wellness. But not all of us are ready, willing, and able to eat fish three times per week.

While fish oil supplements contain the “brain healthy” fats called EPA and DHA, those two are not technically the “essential” fats. The plant omega-3 known as ALA is essential and that is because our bodies can convert ALA into EPA and DHA when necessary.

Omega-3 supplements can be found in forms of flax oil, algae oil, fish oil, or even fish liver oil.

Pro Tip: Fish liver oil (e.g. cod liver oil) also contains vitamin D so check your labels and add the amounts together to know how much vitamin D you’re actually getting.

In conclusion, the three supplements to consider now that you’re 45 are: vitamin D, magnesium, and omega-3s.

Always read the supplement labels to see if there are warnings that would make them inappropriate for you. And, of course if you have any medical conditions or take medications or other supplements it’s always a good idea to speak with your doctor before starting anything new.