I am an independent coach offering support for those who wish to learn Intuitive Eating. This process changed my life. I am now free from chronic dieting and have a new sense of peace with food and my body; and so can you!
Developed by Registered Dietitians Evelyn Tribole, M.S., R.D. & Elyse Resch, M.S., R.D., F.A.D.A.; Intuitive Eating is a process by which we re-learn to eat instinctively; eat when you are hungry, eat what you want and stop when you are full. For many of us, years of dieting have forced us to stop listening to our inner signals of hunger and fullness and eat instead according to various diet plans. When the plan doesn’t work, we are left feeling like failures oftentimes resulting in a pattern of binge eating-dieting-binge eating behavior….or the proverbial yo-yo diet syndrome.
If you can’t face the thought of yet another diet attempt and you are done feeling like a failure at the weight loss game, then you may be interested in learning about Intuitive Eating. Reintroduce peace and freedom in your life by learning to appreciate food and your body once again.
My name is Janine Quigley and have completed the necessary coursework to have earned my Intuitive Eating PRO certificate. This process has made such a difference in my life that I feel it is my mission to offer support so that others may experience its benefits. Intuitive Eating taught me how to remove the “diet clutter”. I am free of the diet obsessions that have plagued me for over 30 years. Thanks to Intuitive Eating, I feel comfortable and in control when eating. I have developed a new relationship with my body. I feel peaceful and liberated; and you can too. I want to help you learn how.
For more information on Intuitive Eating, please refer to their website: www.intuitiveeating.org
“Insanity is doing the same thing over and over and expecting different results.”
— Albert Einstein
I offer support groups for those who wish to re-learn how to become an Intuitive Eater.
Mission: To support one another in finding inner peace as we free ourselves from the struggles of chronic dieting by developing a healthy relationship with food and our bodies.
- Intuitive Eating by Evelyn Tribole, M.S., R.D. & Elyse Resch, M.S., R.D. (required)
- The Diet Survivor’s Handbook, 60 Lessons in Eating, Acceptance and Self-Care by Judith Matz, LCSW and Ellen Frankel, PhD. (not required, but highly recommended)
Session Format: 60 – 90 minutes of group discussion. Each class will explore one of the 10 principles of Intuitive Eating (IE). It is recommended that as a participant you read the associated chapter for the week prior to coming to class. You will be encouraged to share your experiences so that we may all learn from one another. Group discussion will be supplemented with audio CDs to enhance learning and provide action items to put your new knowledge to work!
Facilitator: Janine Quigley, ACE Certified Lifestyle and Weight Management Consultant, Personal Trainer; Intuitive Eating PRO
Overview: What is Intuitive Eating (IE); a brief intro to the concepts of IE.
This complimentary class is my opportunity to introduce myself, share some personal experiences and explain why I am so eager to share what I have learned about IE. We will talk about why diets don’t work and how they can be dangerous, both physically and mentally. My goal is to assure you that you are not alone when it comes to struggling with out of control feelings around eating and food. Together, we will learn, encourage and support one another.
It is especially important to note, however, that if you wish to join this group, we need your full commitment. The success of this program depends on all of its members and your attendance is necessary. This is a buddy system; we support one another. We understand that life sometimes gets in the way, but if your commitment is anything less than 100%, you be letting not only yourself down but your fellow members as well…each and every one of us is an integral part of our success overall.
IE Support Group: Week – by – Week
Week 1: Reject the Diet Mentality
Throw out the diet books and magazine articles that offer you the false hope of losing weight quickly, easily, and permanently. Get angry at the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.
Week 2: Honor Your Hunger
Keep your body fed biologically with adequate energy and carbohydrates. Otherwise, you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for rebuilding trust with yourself and food.
“To promise not to do a thing is the surest way in the world to make a body want to do that very thing.” – Mark Twain
Week 3: Make Peace with Food
Call a truce; stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can’t or shouldn’t have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing. When you finally “give in” to your forbidden foods,, eating will be experiences with such intensity, it usually results in Last Supper overeating and overwhelming guilt.
Week 4: Challenge the Food Police
Scream a loud “No” to thoughts in your head that declare you’re “good” for eating under 1,000 calories or “bad” because you ate a piece of chocolate cake. The Food Police monitor the unreasonable rules that dieting has created. The police station is housed deep in your psyche and its loudspeaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the Food Police away is a critical step in returning to Intuitive Eating.
Week 5: Feel Your Fullness
Listen for the body signals that tell you you are no longer hungry. Observe the signs that show you’re comfortably full. Pause in the middle of eating and ask yourself how the food tastes, and what your current fullness level is.
“The two biggest sellers in any bookstore are the cookbooks and the diet books. The cookbooks tell you how to prepare the food, and the diet books tell you how not to eat any of it.” – Andy Rooney
Week 6: Discover the Satisfaction Factor
The Japanese have the wisdom to keep pleasure as one of their goals of healthy living. In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence – the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to decide you’ve had “enough”.
Week 7: Cope with Your Emotions without Using Food
Find ways to comfort, nurture, distract, and resolve your issues without using food. Anxiety, loneliness, boredom, and anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won’t fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you into a food hangover; but food won’t solve the problem. If anything, eating for an emotional hunger will only make you feel worse in the long run. You’ll ultimately have to deal with the source of the emotion, as well as the discomfort of overeating.
“Self-love depressed becomes self-loathing.” – Sally Kempton
Week 8: Respect Your Body
Accept your genetic blueprint. Just as a person with a shoe size of 8 would not expect realistically to squeeze into a size 6, it is equally futile (and uncomfortable) to have a similar expectation about body size. Respect your body so you can feel better about who you are. It’s hard to reject the diet mentality if you are unrealistic and overly critical of your body shape.
Week 9: Exercise – Feel the Difference
Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie-burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm. If when you wake up your only goal is to lose weight, it’s usually not a motivating factor in that moment of time.
Week 10: Honor Your Health – Gentle Nutrition
Make food choices that honor your health and taste buds while making your feel good. Remember that you don’t have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal or one day of eating. It’s what you eat consistently over time that matters. Progress, not perfection, is what counts.
As a group we will support and encourage one another. We will learn to love and appreciate ourselves unconditionally. We will free ourselves from the obsession of chronic dieting and the guilt and shame that go with it. Not being so focused on food gives us an inner peace and the freedom to enjoy life, and all its gifts, to the fullest.
If you have had enough of dieting and are ready to experience something new…you would be a valuable contributor to our group and I would love to have you join us.
For more information on upcoming workshops, please feel free to contact me!