Metabolic Recovery via meal plan: your individual meal plan is designed to correct any nutritional imbalances, increase/restore your metabolism to “normal”, reduce food cravings, decrease anxiety driven hungers, improve sleep patterns and thermoregulation (not feeling cold), stabilize weight to genetic set-point.
Weight: ability to maintain weight within a healthy range by eating a wide variety of foods. Restoration of menses without hormones. Discontinuation compulsive weighing oneself, and other external methods of tracking “progress.”
Consistent eating patterns throughout the day: Eating in regular intervals (every 3-5 hours). Eating regular meals helps protect against urges to engage in restricting behaviors, binging, purging, and other ritualistic eating behaviors. Avoid grazing and night eating.
Flexibility with all foods: ability to eat all foods without knowing the exact calorie/nutritional content without fear of weight gain. Ability to eat a wide variety of foods without fear, anxiety, guilt or the use of compensatory behaviors. Incorporation of feared foods on a regular basis. Expansion of all foods to meet protein, essential fatty acids, carbohydrates, vitamin, mineral, water and other nutrient needs.
Social Eating: Feeling comfortable eating out socially at restaurants and with family/friends. Feeling comfortable with ‘spontaneous’ eating situations.
Joyful Movement: activity levels are appropriate without feeling compulsive. Learning how to move body for fun/joy not just to ‘burn calories.’ Sense of physical well-being.
Restored GI function: improvement of sluggish metabolism will improve constipation, diarrhea, bloating, and other gastric discomfort. Discontinued use of laxatives and diuretics. Ability to eat without feeling full too quickly (delayed gastric emptying).
Food & Body Image Preoccupation: decreased amount of time spent thinking about food and body weight to less than 20% of conscious time per day. Elimination of calorie counting, label reading, restrictive eating, food hoarding and other obsessive food behaviors. Ability to eat food that is not weighed or measured.
Mindful and Intuitive Eating: ability to recognize hunger and respond by eating promptly and adequately. Ability to understand normal levels of fullness and tolerate the feeling of food in your stomach. Eating with minimal or no distractions. Discontinued use of appetite suppressants.
Acceptance of Self: ability to accept one’s body size and shape and refusal to pursue dieting. Not allowing body preoccupation or shame to interfere with participation in social events and outings.
As a Nutrition Therapist and Certified Intuitive Eating Coach with a background in both nutrition science and psychology, I guide people to find their own philosophy of eating which results in freedom and empowerment around food and weight issues. 