What is Intuitive Eating?

One of the biggest goals with my clients is to remove the word “diet” from their vocab, so you know you will never be ON a diet again, but rather eating optimally for YOUR body. Since we are all biochemically different, this always varies from person to person. Instead of conforming to prescribed meal plans or fitting into a calorie-counting mold, you’re empowered to customize a plan that works for you and your life, factoring in a multitude of considerations. Ultimately, what you’re creating is a relationship with food based on intuition, or something we refer to as: “intuitive eating.”

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Adapting to a New Way of Eating

When you follow an intermittent fasting lifestyle using the strategies I suggest in the Flexible Eating Lifestyle, you don't have to worry so much about your body adapting. But if you follow a rigid meal time or a careful calorie/macronutrient-counter, that can actually be a problem. Let me explain why.

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Missy Bane
Good Fats!

In popular terminology, the monounsaturated and polyunsaturated fats are what most people refer to as “healthy fats.”

Yet humans have likely consumed unprocessed forms of saturated fats (such as organ meats from wild game, blubber from seals and whales, milk, or coconuts) for their entire existence.

Humans evolved on diets consisting of marine life, wild game and/or inland plants, which provided abundant omega-3 and other unprocessed fats.

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Missy Bane
Fasting, Calories & Metabolism

Your body is very smart and does not want to die. If you do not alter your hormones (mainly insulin), you won’t be able to access your fat stores (this sentence is super important - read again!). If you can’t get energy from body fat, then then you cannot run an energy deficit forever. If you are only taking in 1500 calories, you can only spend 1500 calories.

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Missy Bane
Fasting

Humans have fasted for centuries and many still follow strict practices that align with religious holidays and beliefs. The notion that not eating is bad for our metabolism or our health in general has no scientific data to support it.

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Missy Bane
Insulin Sensitivity vs Insulin Resistance

Eating smaller meals or just healthy snacks every three to four hours all day long helps to maintain a steady blood sugar level - - > how long have we been hearing this?  

I'm thinking at least 8 years.

IMO this is a bad idea.  To eat small meals all day that is.  Steady blood sugar is ideal, but eating all day does not = steady blood sugar.  

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SupplementsMissy Bane
How to Eat for Balanced Hormones

My wish for all women in this crazy world we now live in is to feel energized and hormonally balanced. There are so many things that pull us away from that - some out of our control, but much of it in our control.

Here’s a quick cheatsheet as a reminder for when you start drifting away from self care - come back to these foundational things as a minimum when life feels like it’s driving you instead of you driving it!

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Missy Bane
Protein Deficiency

Eating too little protein can contribute to:

  • A sluggish metabolism

  • Trouble losing weight

  • Trouble building muscle mass

  • Low energy levels and fatigue

  • Poor concentration and trouble learning

  • Moodiness and mood swings

  • Muscle, bone and joint pain

  • Blood sugar changes that can lead to diabetes

  • Slow wound healing

  • Low immunity

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Missy Bane
Castor Oil Packs

Castor oil packs are fantastic for detoxification! Our poor liver processes toxins from food, the environment, hormones and is our body’s filter - show it some love!!!

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Missy Bane
Insulin Resistance and it's metabolic storm

Do you know what your fasting insulin level is?  The common marker most docs will include on an annual panel is fasting glucose.  This is good, but it's like getting a tune up, but never checking the oil...

You can't lose weight if you have a high insulin level. It really pays to get this test done so you can then start making some major shifts in your life.  Insulin resistance in the liver = Type 2 Diabetes , Insulin resistance in the brain = Alzheimer's.  

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Missy Bane
It's not all in your head - could this be your issue?

For years I’ve struggled with what I knew were thyroid related issues. Everyone is in my family is on thyroid meds, but for the past 15 years docs have said “you’re fine”. For the past 5 years I’ve been jumping up and down saying - please test my antibodies and Reverse T3 - just because my TSH is “normal” doesn’t mean my body is converting properly… ugh.

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Seed Bar Recipe

I just realized I don't have this on my site... this bar is always a huge hit and I love it because you can swap out virtually anything and it's still delicious!!  Let me know what you think...

 

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Missy Bane
Your body needs and loves Vitamin D!

It is estimated that up to 85 percent of people have insufficient levels of vitamin D and are unaware of this deficiency. Conventional media and medicine promote sun avoidance, but this can have significant health consequences. 

The symptoms of vitamin D deficiency are sometimes vague and can include tiredness and general aches and pains. Some people may not have any symptoms at all.

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Missy Bane
Why You May Not Be Able to Shed the Fat

Have you ever wondered why your body is holding onto fat, even when you've dialed in nutrition, moving more, taking your supplements and doing all the *things*?  Your diet, exercise plan and even supplements could actually be making your body hold on to fat! No one wants to put in all this time and effort for a healthy lifestyle to see no results, or worse, to gain even more fat.

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Missy Bane
B Vitamins

All B vitamins, including vitamin B12 and folate, are important for a woman’s metabolism, preventing fatigue and boosting cognitive function. They are important for cellular processes, growth and energy expenditure because they work with other vitamins like iron to make red blood cells and help turn the calories you eat into useable energy.  Folate (aka folic acid when it’s created synthetically) is important for a healthy pregnancy, developing fetuses and preventing birth defects since it helps build the baby’s brain and spinal cord. That’s why folate deficiency is extremely dangerous for pregnant women.

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Missy Bane