Here’s part two of my interview with Evelyn Tribole, MS, RD, award-winning dietitian and co-author of the must-read Intuitive Eating: A Revolutionary Program That Works.

Again, I’m a huge fan of Evelyn and her pioneering work. I think we’re in desperate need of positive professionals who teach us how to have a health relationship with food, instead of furthering the idea that food is the enemy, that there are good or bad foods and that we must focus on weight loss.

Evelyn’s work focuses on listening to our bodies and respecting them, on accepting ourselves and finally ditching the ever-damaging diet mentality. I love that!

Below, Evelyn talks more about intuitive eating and the practical ways to start incorporating this way of eating into your life.

You can read part one of our interview here, where Evelyn clears up the misconceptions surrounding intuitive eating and explains how to become an intuitive eater. Learn more about Evelyn and her important work here.

When can we start introducing foods we used to consider forbidden or treats into our diets?

It’s important to incorporate “forbidden” foods when you feel ready.  This also means, when you have the ability to hear and respond to hunger and satiety cues; and the ability to distinguish the emotional desire to eat from physical cues.

I’d also suggest introducing these foods during a time, when you are not too stressed out, too hungry or too tired.

What are some ways we can begin to trust ourselves with choosing what we eat and how much we eat?

Listen and respond to your body signals with open curiosity.  For example, if you eat a bigger breakfast than usual—what do you notice?  Is your body sustained for a longer period of time?  How did your body feel, physically with your food choices?

If given the same set of circumstances would you choose to eat these foods and amounts?  It’s all about exploring and learning from your experiences—it’s a personal discovery.  No one can have this experience, except you!

How can we become more attuned to our internal cues of hunger and satiety?

The key is listening without distraction, which I find is very difficulty for many people.  For example, this means eating a meal without watching television, checking email, texting, reading, or talking on the phone.  If this is too big a leap, then I suggest picking one particular meal to give your undivided attention.

Pay attention to taste, texture, satisfaction and how long the food or meal sustained you, before getting hungry again.

You write a lot about teaching patients with eating disorders how to become intuitive eaters. Can you share some of the ways you do that?

It’s important to recognize that when a person is in the throes of an eating disorder, the hunger and satiety meter is “broken” and it will take a while before that person is able to hear and respond appropriately.  In the beginning, some sort of meal plan is used as a form of self-care, which is no different than when someone needs the structure of a cast to support the healing of a broken arm.

If you’d like to read more, here’s a link to feature article I wrote on this topic.

For individuals with eating disorders, how long do they need to be eating intuitively to consider themselves recovered as opposed to saying they are “in recovery”?

That’s really hard to say—it’s so individual.

What healthy eating myths do you commonly see in women’s magazines?

Ultimately, there is no quick-fix!

  1. Metabolism-burning foods (bunch of hype)
  2. Quick weight loss diets (don’t work)
  3. Photo-shopped models—one big illusion.

Anything else you’d like Weightless readers to know about intuitive eating?

Only you can be the expert of your own body—and it’s a very empowering process.  When you seek satisfying eating experiences, with gentle nutrition and enjoyable movement—it truly feels good.  And feeling good is sustainable!

A big thank-you to the fabulous Evelyn Tribole for her valuable insight and work!

Today’s favorite post. My Intuitive Eating Toolbox” by Christie at Honoring Health. This blog has become a fast favorite!

Vote! Please don’t forget that Evelyn has submitted an audition video for a health show on Oprah’s new television network. The top five audition videos will be finalists for getting their own television show! You can view her audition and vote here as many times as you like (the deadline for voting is July 3rd).

What questions do you have about intuitive eating that you’d like cleared up? What have been your experiences with intuitive eating?