Evelyn Tribole - Intuitive eating for every day : 365 daily practices & inspirations to rediscover the pleasures of eating

To One and All:

May you flourish and thrive without oppression.

May you know and own your truth, experiences, and wisdom.

Heres to being fully grounded and unshakeable.

Copyright 2021 by Evelyn Tribole

All rights reserved. No part of this book may be reproduced in any form without written permission from the publisher.

Excerpts from INTUITIVE EATING: A REVOLUTIONARY ANTI-DIET APPROACH, FOURTH EDITION by Evelyn Tribole. Copyright 1995, 2003, 2012, 2020 by Evelyn Tribole, MS, RDN, CEDRD-S, and Elyse Resch, MS, RDN, CEDRD-S, FAND. Reprinted by permission of St. Martins Press. All rights reserved.

Excerpt from BECOMING A PERSON by Carl R. Rogers. Copyright 1961, 1989 by Carl R. Rogers. Reprinted by permission of Houghton Mifflin Harcourt Publishing Company. All rights reserved.

This book is written as a source of information only. The information contained in this book should by no means be considered a substitute for the advice of a qualified medical professional, who should always be consulted before beginning any new exercise or other health program.

Library of Congress Cataloging-in-Publication Data
Names: Tribole, Evelyn, 1959 author.
Title: Intuitive eating for every day : 365 daily practices & inspirations to rediscover the pleasures of eating / Evelyn Tribole.
Description: 1st. | San Francisco : Chronicle Prism, 2021. | Includes bibliographical references. | Identifiers: LCCN 2020039491 | ISBN 9781797203980 (paperback) | ISBN 9781797203997 (ebook)
Subjects: LCSH: Weight lossPsychological aspects. | Food preferences.
Classification: LCC RM222.2 .T7173 2020 | DDC 613.2/5dc23
LC record available at https://lccn.loc.gov/2020039491

Design by Katie Heit Gardner/Hi, Hello.
Illustration by Marisol Ortega.
Typesetting by Happenstance Type-O-Rama.
Typeset in Mark Pro.

Chronicle books and gifts are available at special quantity discounts to corporations, professional associations, literacy programs, and other organizations. For details and discount information, please contact our premiums department at or at 1-800-759-0190.

Chronicle Prism is an imprint of Chronicle Books LLC,
680 Second Street, San Francisco, California 94107

www.chronicleprism.com

Intuitive Eating is a path to personally cultivating a healthy relationship with food, mind, and body. When you can truly honor your internal wisdom and the sensations of your body, you are tapping into a profound strength (dare I say superpower) to get your needs met. Ultimately, the journey evolves into an intimate homecoming anchored in your own unshakeable truth. When you are set free from the tyranny of diet culture, you have more energy and brain space to pursue your passions and purpose. Its nothing short of life changing!

Sadly, most of us have been indoctrinated and immersed in diet cultures messages and rules of eating, which occur at the expense of getting to know our own bodies. This causes confusion and disrupts self-trust because we are looking for the answers outside, when the truest wisdom resides within.

I wrote Intuitive Eating for Every Day to help inspire and cultivate connection with your body wisdom. Its not enough to intellectually understand Intuitive Eating, although its a great start. It takes practice, patience, and intention.

This book of daily practices and inspirations will be your ally and solace against a world steeped in diet culture. It will guide, illuminate, and encourage your Intuitive Eating journey. If youd like to learn the foundations and unpack the science of Intuitive Eating, Id highly recommend you read both Intuitive Eating, fourth edition, and the Intuitive Eating Workbook.

Intuitive Eating can also be a path to ending the unnecessary suffering of the legacy of diet culture in your family. Through our individual influence and actions, one conversation at a time, we can change the culture.

On a broader level, please keep in mind that if you dont feel safe in your body, its hard to listen to its messages and wisdom. Ultimately, we need radical inclusivity so that Intuitive Eating can be accessible to all bodiesinclusive of race, gender, sexual orientation, size, abilities, and religion. This means that we need to actively work toward dismantling diet culture and systems of oppression, which perpetuate body shame, weight stigma, racism, poverty, trauma, fear, ableism, and hate. We need more cultural humility, intellectual humility, and life-experience humility, which combined with deep listening, paves the way toward mutual understanding, dignity, and respect for all bodies.

May you have unconditional self-regard.
May you have peace with your body and mind.
May you reclaim and reconnect to the pleasure of eating.
May you be liberated from suffering.

Love, Evelyn

Intuitive Eating is a compassionate, self-care eating framework that treats all bodies with dignity and respect. It is a dynamic interplay of thought, emotion, and instinct rooted in listening to your bodys sensations through a process called interoceptive awareness. Elyse Resch and I created the Intuitive Eating model described in our original book of the same name, published in 1995. It is now in its fourth edition, and the Intuitive Eating model has more than 125 studies showing its benefits. Heres a review of the ten principles. Please keep in mind that you cant cherry-pick one or two principles and call it Intuitive Eating.

Throw out the diet plans and articles that offer you the false hope of losing weight quickly, easily, and permanently. Get angry at a diet culture that promotes weight loss and 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 or food plan might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.

Keep your body biologically fed 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 in yourself and in food.