Strategies for Intuitive Eating

  • Shift your focus from being about “losing weight” to being aware of your felt-sense.  Using the hunger-fullness scale is one tool.
  • Tune into the body to decide what to eat and how much.
  • Eat fats, protein, carbohytrates (aka. food).
  • Feel the way clothes fit as opposed to weighing.
  • Be open to accepting the body just the way it is.
  • Be interested in finding out your “set-point” by natural/intuitive means.

Be open to the possibility that stress is a factor.

Stress can be “historical”, which means it comes from childhood; but when it is triggered it is re-experienced in the moment.  The fact that it is an emotional memory that is surfacing is not realized and it is usually avoided or ignored but the body is reacting.  It can be triggered by a thought or another feeling (internal) or by an experience (external) and the source or touchstone event may not be realized.

Stress can be related to what is happening or being experienced in the moment.  Stress can accumulate over time and, essentially, it builds up in the body.

Notice if that is happening.

Let your ability to notice and allow thoughts and feelings, be how you remember to do that.

Types and amounts of foods:

  • Eat fruits and vegetables
  • Healthy fats ~ the equivalent of 16 tables of peanut butter a day…
  • Protein
  • Carbohydrates

Make snacks a little meal.  Put the snacks into portions on a bowl or plate,  and watch it disappear as you eat it.

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Dr. Amber Quaranta-Leech, LPC-S

Amber holds a PhD in Counselor Education and Supervision from Regent University. She is a Licensed Professional Counselor in both Texas and Oklahoma and holds Supervisor credential for Texas. Amber is an EMDRIA consultant and trainer. She has over a decade of experience in the trauma field in work with uniformed services, domestic violence, childhood trauma and abuse, and recent mass trauma events. Amber provides consultation for EMDRIA certification, for consultants-in-training, and supervision for LPC-Associates. Amber continues to research the benefits of EMDR therapy with a variety of populations. Her goal is to help build strong clinicians who are well versed in trauma interventions to better support their clients. Amber sees a limited number of clients with a focus on trauma work, she is also a Certified Career Counselor and Certified through EAGALA to provide equine-assisted therapy. 

Dr. Jose Carbajal, LCSW

Dr. Jose Carbajal, a U.S. Army veteran, earned his bachelor’s and master’s degrees in social work and a master’s in theological studies from Baylor University, and a Ph.D. in Social Work from the University of Texas at Arlington. With over 15 years of clinical experience and extensive teaching experience, Jose specializes in trauma, sexual abuse recovery, domestic violence, and substance abuse. His research focuses on trauma interventions, neuroscience, and faith. He is EMDR Certified, an Approved Consultant, and an EMDRIA Approved Trainer, with numerous publications and professional presentations to his name.

Dr. Amanda Martin, LMFT-S, LPC, BCN

Amanda Martin holds a PhD in Family Therapy and is a Licensed Professional Counselor, Licensed Marriage and Family Therapist Supervisor, and EMDRIA Approved Consultant. With over 14 years of experience, she specializes in trauma therapy for individuals and families in residential and outpatient settings. Amanda also provides supervision for EMDR certification, EMDR consultants-in-training, and LMFT-Associates. Her mission is to help people find a healthy, joyful, and fulfilling path in life. Her warm, supportive, and interactive counseling style incorporates Symbolic Experiential Therapy, Trauma-Focused Cognitive Behavioral Therapy, EMDR, HeartMath, Animal-Assisted Therapy, Neurofeedback, and Collaborative Problem Solving.

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