Finding Food Freedom Through Intuitive Eating and Mindful Eating

Thrive • March 22, 2022

By Thrive’s National Director of Nutrition Services Kailey Cunningham, M.S., RDN, CD

WHAT IS INTUITIVE EATING?

Intuitive Eating is a non-diet approach to health developed in 1995 by two dietitians, Evelyn Tribole, MS, RDN, CEDRD-S, and Elyse Resch, MS, RDN, CEDRD-S, FADA, FAND. The holistic framework focuses on internal cues rather than external rules to help guide eating and movement choices. Intuitive Eating promotes eating in a way that works best for the body and brain while honoring both physical and mental health. The ultimate goal is to cultivate a more peaceful and healthy relationship with both food and the body.

IntuitiveEating.org describes Intuitive Eating as “a self-care eating framework, which integrates instinct, emotion, and rational thought…Intuitive Eating is a weight-inclusive, evidence-based model with a validated assessment scale and over 100 studies to date.” Intuitive Eating challenges the idea that there is a “right” way to eat. Instead, it asks individuals to use their experiences and sensations to guide their eating. In doing so, they can learn to trust their bodies and brains to communicate what they need.

The framework is sometimes oversimplified and misunderstood as eating whatever you want whenever you want. While it’s true that unconditional permission to eat is a key part of eating intuitively, the approach is more complicated than that.

The 10 Principles of Intuitive Eating can provide more insight into the nuances of the approach. They are as follows:

Reject the diet mentality.
Honor your hunger.
Make peace with food.
Challenge the food police.
Discover the satisfaction factor.
Feel your fullness.
Cope with your emotions with kindness.
Respect your body.
Movement-Feel the difference.
Honor your health with gentle nutrition.

Moving through the principles looks different for each individual based on their past experiences and current level of connection with their body’s cues. For most folks, dismantling diet culture-influenced thoughts takes time. As such, becoming an intuitive eater is a journey that requires patience, exploration, and experimentation.

The Benefits of Intuitive Eating

Ultimately, Intuitive Eating helps eliminate food rules and encourages individuals to trust their bodies to guide their eating choices. When a person implements Intuitive Eating, they no longer need someone else to tell them when, what, or how much to eat. Instead, they can listen to their internal cues in combination with observations from their past eating experiences. By connecting the mind, body, and spirit, Intuitive Eating allows individuals to eat in ways that feel good while empowering them with confidence and autonomy to make authentic eating and movement choices.

Intuitive Eating and Eating Disorders

When individuals with eating disorders move through the process of nutrition rehabilitation and begin implementing the principles of Intuitive Eating, many of the medical and mental health complications brought on by disordered eating begin to resolve. As individuals honor their body’s internal cues, physical symptoms associated with eating disorders, such as gastrointestinal upset, cold intolerance, sleep disturbances, and dizziness start to subside. Likewise, mental health symptoms, such as obsessive thoughts about food, anxiety, and depression also improve. For individuals with eating disorders, Intuitive Eating can be a vital step in learning to nourish their entire well-being.

WHAT IS MINDFUL EATING?

Mindful eating applies the principles of mindfulness to eating experiences. Mindfulness is a form of meditation that focuses on being present without judgment or interpretation. By practicing awareness and acceptance, mindfulness allows individuals to notice their thoughts, feelings, and sensations objectively without needing to take action.

Similarly, mindful eating asks individuals to focus on the experience of food without judgment or worrying about what’s in the food. When a person eats mindfully, their intention is to savor their eating experience by embracing the present moment. This involves using their senses to notice the food’s taste, texture, and temperature, in addition to being aware of how their other senses such as smell, sight, sound, and touch impact their experience.

You can embrace mindful eating by practicing the following:

Non-judgment: Build awareness of your experience while challenging any moral or other judgments about food. Do your best to avoid labeling foods as “good” or “bad.”
Acceptance: Be willing to notice what’s happening and accept it rather than trying to change it.
Letting go: Release past expectations and attachments to food.
Non-striving: Don’t attach an outcome to your experience. For example, don’t attach a weight goal to your eating experience.
Trust: Foster awareness of your experience to begin to trust yourself.
Patience: Know that staying present moment-to-moment is a practice and improvement takes time, so remain patient with yourself.
Gratitude: Recognize and appreciate that food is fuel that nourishes your body and mind.

You can also try The Three T’s exercise. During the first three bites of a meal or snack, notice the food’s taste, texture, and temperature — or “the three T’s”. In doing so, you’ll create more space for mindfulness throughout your eating experience as well as begin to form a mindfulness habit.

The Benefits of Mindful Eating

By allowing their experiences to guide eating choices, individuals can leave behind any unhelpful, unsustainable, and harmful rules about eating.

Additionally, mindful eating tends to foster more feelings of satisfaction from food. By noticing the flavors, textures, and other sensations involved, a person is more likely to feel satiated until their next eating experience.

Furthermore, mindful eating helps individuals discover their true food preferences. Instead of eating a food because they believe they “should” or eating a food with judgment because they believe they “shouldn’t,” a person can notice what they prefer and don’t prefer about certain foods. Mindful eating allows individuals to experiment with their food preferences as they gather information that will inform future eating experiences. In other words, focusing on the present while eating can help non-judgmentally shape the future.

Mindful Eating and Eating Disorders

During some phases or times of eating disorder recovery, practicing mindfulness can actually create a barrier to eating, due to the severity of thoughts and judgments stemming from the eating disorder. Avoiding mindfulness, however, can keep an individual who is struggling with an eating disorder from noticing any pleasant sensations or acknowledging their experiences while eating. If you’re currently experiencing an eating disorder, discussing the topic of mindful eating with your treatment team is necessary to determine what approach corresponds best to your phase of recovery.

MINDFUL EATING VS. INTUITIVE EATING

Image Source: The Wellful | 3 Ways to Improve Your Relationship with Food

Mindful eating is an element of Intuitive Eating, so there’s significant overlap between the two. In order to truly be in tune with the body, it’s necessary to be present and aware before, during, and after eating experiences.

Some differences between mindful eating and Intuitive Eating come to light, however, when we consider the logistics of eating. While practicing mindful eating can benefit individuals’ relationships with food as well as their overall mental and physical health, it’s not realistic to practice mindfulness during every meal and snack. For this reason, implementing mindfulness during each eating experience isn’t required by Intuitive Eating. Instead, Intuitive Eating uses other principles to help guide individuals when mindfulness isn’t accessible.

DIET CULTURE’S INFLUENCE ON MINDFUL EATING AND INTUITIVE EATING

The diet industry has created confusion around mindful eating, often suggesting mindfulness as a way to control eating habits rather than foster a healthy mind-body connection. The same argument falsely claims that eating mindfully promotes eating less and subsequent weight loss. While weight change may be a natural side effect that some people experience when they heal their relationships with food, twisting mindfulness into a weight-loss tactic is an example of the ways the diet industry causes harm. Similarly, the diet industry has muddled the concept of Intuitive Eating by promoting it as a weight-loss strategy as well. Any resource touting mindful or Intuitive Eating as a way to promote weight loss doesn’t apply the true principles of either practice and should be avoided.

LEARN MORE ABOUT INTUITIVE EATING AND MINDFUL EATING

To gain a fuller understanding of mindful eating and Intuitive Eating, exploring the 10 principles of Intuitive Eating more thoroughly and experimenting with the application of each principle can be an impactful way to begin your journey. Because mindfulness is a part of Intuitive Eating, you’ll also learn about mindful eating as you move through the principles. To dive even deeper into Intuitive Eating and mindful eating, consider reading Intuitive Eating, 4th Edition and The Intuitive Eating Workbook by Evelyn Tribole, MS, RDN and Elyse Resch, MS, RDN.

GUIDANCE FOR INTUITIVE EATING AND MINDFUL EATING AT THRIVE

Thrive implements both Intuitive Eating and mindful eating into our nutrition philosophy to help our clients heal their relationships with food and their bodies. To learn more about our therapeutic services , nutrition support, and eating disorder treatment programs , please reach out .

About the Author

Thrive Wellness’s National Director of Nutrition Services Kailey Cunningham, MS, RDN, CD

Kailey Cunningham, MS, RDN, CD, is a Registered Dietitian Nutritionist who obtained a Master’s of Dietetics degree from the University of Kentucky after completing both her undergraduate studies in dietetics and accredited dietetic internship at the same university.

She has been a Registered Dietitian Nutritionist since February of 2013 and has been working in the eating disorder field since 2015. Kailey has experience treating clients at many levels of care, from partial hospitalization programming to outpatient, with a variety of diagnoses including anorexia nervosa, bulimia nervosa, binge eating disorder, ARFID and OSFED.

She began working at The Emily Program in Washington for three years where she acted as the full-time programming dietitian. While in this position, she worked directly with a lead therapist to develop an adolescent treatment track implementing elements of Family-Based Treatment and gaining invaluable experience working with adolescents and their parents. She then worked at Center for Discovery while building her nutrition counseling private practice. She began her successful practice in April of 2018 and moved it with her from Olympia, Washington to Rocklin, California in October 2020. Kailey is excited to now be a part of the Thrive Wellness team.

Kailey’s primary motivator and true passion is supporting others on their journey to a more peaceful and balanced relationship with food and their bodies. Through individualized nutrition counseling and education, she helps those struggling with eating disorder behaviors, body image issues, food aversion and health anxieties find what is right for them while leaving diet culture behind.

The post Finding Food Freedom Through Intuitive Eating and Mindful Eating first appeared on Thrive Wellness.

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Breaking Down Barriers: Debunking the Most Common Eating Disorder Myths

By Sage Tippie • February 14, 2025

This Eating Disorders Awareness Month, we’re focusing on fighting the misinformation and stereotypes surrounding eating disorders that so often create barriers to diagnosis and treatment. Myths about eating disorders can perpetuate harmful stereotypes and keep people from receiving effective and timely treatment when they need it. It’s no secret that the field of eating disorders is riddled with misinformation, leading to confusion, stigma, and shame for those struggling. In this blog post, we'll explore the common myths about eating disorders and fight them with concrete facts in the hopes of building a more informed and educated community when it comes to these serious mental health conditions. Eating Disorder Myths Versus Facts Myth: Only those who are medically underweight have an eating disorder. Fact: Someone can have an eating disorder at any weight. In fact, less than 6% of those diagnosed with an eating disorder are medically underweight. There is even a specific diagnosis for those who are not underweight showing the symptoms of anorexia called atypical anorexia. People of all sizes are at risk for serious complications from an eating disorder, not just those that are underweight. Myth: Only women have eating disorders Fact: Although often associated with teen girls, eating disorders can affect those of any gender and age. While stereotypes and stigma surrounding eating disorders may tell us that men are not commonly affected by them, research has found that nearly 25% of those who present for eating disorder treatment are male. Keeping an open mind around who can be affected by eating disorders allows for more accurate and timely diagnosis and treatment for those who need it. Myth: Eating disorders are just about food. Facts: While eating disorders always involve an unhealthy relationship with food or body image, they also are rooted in biological, psychological and sociocultural aspects. Eating disorders cannot be treated just by changing eating behaviors, but by addressing the mental aspect of the illness as well. This is why integrated treatment involving a team of social workers, primary care specialists, therapists, and in some cases occupational therapists or psychiatrists is so crucial: a holistic approach is needed to treat all aspects of an eating disorder. Myth: Eating disorders aren’t that serious. Fact: Eating disorders are extremely serious and life-threatening mental disorders that require dedicated treatment. In fact, anorexia nervosa has the second highest mortality rate of any psychiatric disorder. By taking eating disorders and their diagnosis and treatment seriously, we can save lives. Myth: Eating disorders are a choice. Fact: Just like any other illness, eating disorders are not a choice or a phase, nor is recovery from an eating disorder just a simple decision to start eating more or less. Recovery is not dependent on willpower, but on ongoing professional treatment and long-term support. The recovery process can be lengthy and challenging, requiring patience and a supportive environment and team on your side. It is a gradual, step-by-step journey, rather than an instantaneous decision made on one person’s part. Myth: Eating disorders always involve negative body image. Fact: Avoidant/restrictive food intake disorder (ARFID) does not have to do with body image. Those with ARFID may avoid many foods because of texture, taste, color, or smell, or feared outcomes of eating like choking or vomiting. Like any other eating disorder, ARFID is serious and requires specialized treatment like exposure-response prevention therapy. Myth: Eating disorders only affect White people. Fact: Although Black, Latina/o/x/e, Indigenous/Native, and Asian people are historically underrepresented in studies of eating disorders, large-scale studies have found that rates of eating disorders are the same or higher in all racial and ethnic groups as compared to white individuals (NEDA). Removing racial stereotypes around eating disorders can help to remove barriers that BIPOC individuals commonly face when seeking treatment. Dispelling the Myths: A Path Towards Understanding By addressing and dispelling these myths, we can create a safe space that promotes understanding and empathy. Eating disorders are not choices or phases, but debilitating mental health issues that can affect anyone. Recognizing the seriousness of these disorders is so important in reducing stigma and ensuring that those who are struggling receive the care and support they require. This month and every month, we encourage you to fight misinformation and stick up for those experiencing eating disorders, because knowledge and education can be one of the greatest assets to recovery for those who need it. If you or someone you know is in need of eating disorder support, don’t be afraid to reach out , our team of healthcare professionals are here for you. To learn more about eating disorders and the journey to recovery, download our free eating disorders guide .

Why Eating Disorder Awareness Matters

By Sage Tippie • February 6, 2025

Did you know that February is Eating Disorder Awareness month? Here at Thrive, we're passionate about educating our community and providing tools for eating disorder recognition while offering the specialized support and treatment that those with eating disorders deserve. Join us this month in the conversation around eating disorders and putting an end to harmful stereotypes and misinformation. Let's cover six reasons why building awareness around eating disorders is so crucial. 6 reasons why eating disorder awareness is important 1. Eating disorders are serious. Despite often being termed as a "choice" or a "phase," eating disorders are an incredibly serious psychological condition that require specialized treatment and support. Anorexia Nervosa has the second highest mortality rate of any psychiatric diagnosis in the United States, and every 52 minutes, 1 person dies as a direct consequence of an eating disorder (NEDA) . By spreading awareness and providing early intervention in eating disorder treatment, we can not only change lives, but save them. 2. Eating disorders are more common than you think. 9% of the US population will have an eating disorder at some point in their lives and 22% of children and adolescents worldwide show symptoms of disordered eating (NEDA). Since eating disorders can be challenging to detect, many go undiagnosed. Raising awareness for eating disorders and educating our community partners about their symptoms can allow us to catch eating disorders as early as possible and bring these statistics down. 3. Fight harmful eating disorder stereotypes. A common stereotype in association with eating disorders is that of the "thin, white, affluent female," however, anyone is at risk of an eating disorder despite their appearance or background. Stereotypes associated with eating disorders around weight, gender, age and race can create serious barriers to seeking care and major disparities in treatment. People experiencing an eating disorder can face challenges in seeking and receiving treatment or may feel unworthy of recovery when they don’t fit a stereotype, preventing them from gaining needed support and treatment. Promoting diversity and representation through awareness and education can help to break down the harmful stereotypes that have historically surrounded eating disorders. 4. Eating disorder recovery is not a one person job. Family and loved ones’ involvement in eating disorder treatment is crucial for recovery. Family-based therapy (FBT) has proven to be effective in 50% of patients being treated for anorexia nervosa, and is effective in the treatment of other eating disorders as well. A strong support system and steadfast relationships through the struggles associated with eating disorders can lead to more effective and long-lasting recovery. With more awareness and education, people will be better equipped to provide assistance to their loved ones in recovery. 5. You’re not alone. Eating disorders can be an isolating and painful disorder, making those experiencing it feel like they’re the only ones, or that no one understands what they’re going through. Building an informed community through awareness and education can be the first step towards diagnosis and treatment for those who need it. 6. Recovery is Real. Those with eating disorders are capable of long-term recovery through appropriate treatment. Research has found that the earlier intervention takes place in the treatment of eating disorders, the better the odds of long-term recovery are. Awareness and education around eating disorders helps the people that need support find it sooner, resulting in a repaired relationship with food and the body and a fuller life. How can I get involved in eating disorder awareness efforts? To get involved in eating disorder awareness efforts, start by educating yourself about the complexities and different types of eating disorders. By gaining a deeper understanding, you can become a more effective advocate. You can also consider participating in local or national events such as walks, trainings, or online webinars that aim to raise awareness, provide support to those affected, and offer education around eating disorders and their diagnosis. Another simple step for building awareness can be using your social media platform to share factual information, personal stories, or relevant resources that can help demystify eating disorders and reduce stigma. Additionally, supporting legislative efforts that promote mental health education and funding for eating disorder research can help in creating systemic change. By taking these steps, you can contribute to this important movement and work alongside us to foster acceptance, encourage early intervention, and ultimately save lives. Eating Disorder Treatment and Support Thrive offers a free eating disorder guide with more information about eating disorder symptoms and recovery. If you or someone you know is struggling with eating or body image, don’t be afraid to reach out to professionals for support. At Thrive Wellness, we offer a number of treatment options for all ages and genders, including a partial hospitalization program, an intensive outpatient program, outpatient therapy, occupational therapy, nutrition services, and more. Don’t wait to get started on treatment, contact us for a free eating disorder assessment today.

Alcohol and Mental Health: How Alcohol Effects Anxiety and Depression

By Thrive • January 24, 2025

You’ve probably heard of “Dry January” or are even participating yourself. More and more people seem to be experimenting with or embracing sobriety from alcohol, but what benefits are there from abstaining? In this article, we’ll explore alcohol’s effects on mental health, the symptoms of alcohol use disorder (AUD), and the benefits of cutting back on drinking. Alcohol's Effects on Mental Health Commonly consumed as a way to relax after a long day or to lighten up in social interactions, alcohol is a widely used and culturally accepted drug despite warnings of its dangers by health experts . When a person regularly drinks, it can result in a slew of complications for their physical and mental health. Although often consumed in an attempt to escape stress, sadness, or other unpleasant emotions, alcohol itself is a depressant that can contribute to negative feelings and exacerbate existing mental health conditions, especially with prolonged use. Alcohol influences thoughts, mood, and behaviors by impacting the central nervous system in a way that slows the communication between the brain and the body. Without the ability to process information effectively, the brain isn't able to regulate emotions and consider consequences effectively which may promote unhealthy behaviors, including drinking to excess. Ways that alcohol can affect cognitive functioning include: Lowering inhibitions Contributing to poor judgment Causing confusion Causing lapses in memory Disrupting sleep Contributing to shifts in mood Alcohol and Mental Disorders According to the Journal of the American Medical Association, 37% of people with alcohol use disorders also have at least one serious mental illness. Furthermore, alcohol abuse commonly occurs alongside depression and anxiety . Research has shown that those with major depressive disorder and those with generalized anxiety disorder were more likely to report life‐time moderate to severe alcohol use disorder than those without these conditions. Frequently, individuals struggling with depression or anxiety self-medicate by drinking alcohol. Although alcohol may provide temporary relief, it expends the chemicals in the brain which help ward off anxiety and depression. When the initial effects of the drug fade, individuals are typically left feeling more depressed or anxious than they did before they began drinking. Related: Eating Disorders, Substance Abuse, and Substance Abuse Disorders Alcohol Use and Depression The slowed functioning of the brain caused by alcohol can allow individuals to numb to their suffering. As such, those experiencing depression may be inclined to drink to avoid the sadness, pain, and hopelessness associated with depression. This maladaptive coping behavior is so prevalent that research shows a clear relationship between alcohol use disorder (AUD) and major depression. Using alcohol while depressed can be extremely dangerous. Not only can alcohol negatively interact with antidepressants, but it can also place individuals experiencing depression at an increased risk for suicidal thoughts and behavior . If you're experiencing suicidal thoughts or behaviors , you can reach the National Suicide Prevention Hotline at 1-800-273-TALK (8255). Alcohol Use and Anxiety According to a study on anxiety and AUD , a person with an anxiety disorder is two to three times more likely to develop an alcohol abuse disorder. When individuals with anxiety drink alcohol, they may feel an initial alleviation of their symptoms as well as a sense of euphoria. However, the symptoms of hangovers and alcohol withdrawal following heavy drinking can heighten feelings of anxiousness and interfere with ones daily obligations, contributing to even more agitation. This feeling of dread and anxiety associated with a hangover is commonly referred to as " hangxiety ," but for those with existing anxiety conditions, this side effect of drinking can feel unbearable. Individuals with anxiety may be driven to drink more to tamper their stress and re-establish the sense of euphoria, resulting in a dangerous cycle of alcohol abuse. Unhealthy Drinking Behaviors and Alcohol Use Disorder (AUD) Most who regularly drink alcohol don't have AUD, which develops when addiction is present. However, alcohol-related side-effects on mental health are still common, and they may still benefit from mental health support . Signs of unhealthy alcohol use include: Feeling a need to consume alcohol to make it through the day Feeling unable to stop consuming alcohol Progressively feeling a need to increase consumption of alcohol Drinking to prevent or alleviate symptoms of hangover or withdrawal Feeling ashamed of ones alcohol consumption Having loved ones express concern over drinking habits AUD is a condition that is often driven by genetics, abuse, trauma, or unhealthy family dynamics. Healing from AUD is possible and it can be treated with the help of mental health professionals and a dedicated treatment plan. Signs of AUD include: Alcohol use that interferes with the ability to carry out daily activities Drinking despite the behaviors adverse effects on their life Often drinking more or for a longer period of time than intended Persistent desire and unsuccessful attempts to curb alcohol use Revolving their schedule around drinking Experiencing strong cravings for alcohol Continuing to drink despite experiencing recurring illness or social issues as a result of alcohol use Giving up activities one used to enjoy in favor of drinking Using alcohol during situations where its physically hazardous to be impaired Continuing to use alcohol despite knowing that it exacerbates a known existing health condition Developing a tolerance for alcohol, or needing more alcohol to feel the same effects Experiencing alcohol withdrawal or drinking more to avoid withdrawal What are the Mental Health Benefits of Going Sober or Drinking Less Alcohol? Reducing or eliminating your alcohol consumption can lead to a variety of mental health benefits, improving your overall quality of life. When going sober or cutting back on your alcohol consumption, some of the benefits you can look forward to are: Improved mood stability, including reduced feelings of depression and anxiety Improved sleep quality Enhanced cognitive function Increased energy levels Improved concentration and productivity Increased self-esteem More authentic social interactions Improved relationships Limiting your alcohol consumption has the capability to change your life for the better, as it can help you establish a healthier mental environment, build better connections, and improve your physical health. Support for Alcohol Abuse and its Mental Health Impacts As humans, it can be uncomfortable for us to process difficult experiences and feel intense emotions. Therapy can help heal the source of your struggles driving alcohol abuse, while also guiding you in implementing healthy strategies for processing painful emotions. Through professional mental health support, you can be empowered to embrace life without having to rely on alcohol. Thrive offers outpatient therapy for substance abuse struggles in addition to other mental and behavioral health conditions. Reach out to learn more. Additional Resources SAMHSAs National Helpline : A free, confidential, and 24/7 service for individuals and families facing mental health conditions and/or substance use disorders, reachable by calling 1-800-662-HELP (4357) or texting 435748 (HELP4U). National Institute on Alcohol Abuse and Alcoholisms (NIAAA) Treatment for Alcohol Problems : A guide for individuals and their loved ones who are looking for options to address struggles with alcohol use.