What is Intuitive Eating?

Listening to your body's cues and trusting your inner signals form the core of intuitive eating, an approach to nutrition that diverges from external diet rules or restrictions. Intuitive eating was developed by Evelyn Tribole, MS, RDN, CEDRD-S, and Elyse Resch, MS, RDN, CEDRD-S, and aims to address the harmful effects of chronic dieting and diet culture.

10 Principles of Intuitive Eating

1. Let Go of Diet Mentality: Reject rigid dieting practices and the quest for quick fixes. IE promotes cultivating a positive, balanced relationship with food.

2. Honor Hunger: Being attuned to your body's signals of hunger and responding by eating when genuinely hungry.

3. Embrace Food Freedom: Allowing yourself to enjoy all foods without guilt or judgment. There are no "good" or "bad" foods; instead, the focus is on finding pleasure and satisfaction in eating.

4. Challenge Negative Food Thoughts: Say, “goodbye” to the food police. Question and reframe internalized rules and negative beliefs about food that breed feelings of guilt or shame.

5. Savor Satisfaction: Practice mindfulness during meals, relishing the flavors, textures, and the experience of eating. Enjoy food again!

6. Recognize Fullness: Tune into your body's fullness cues to identify when you've had enough to eat and stop accordingly.

7. Respect Your Body: Embracing and respecting your body's natural shape and size, rather than striving for an idealized weight or appearance.

8. Enjoy Movement: Engaging in physical activity that feels pleasurable and nourishing, rather than solely focusing on exercise for weight control.

9. Cope with Emotions Without Food: Developing healthy coping mechanisms for managing emotions and stress that don't involve turning to food for comfort.

10. Honor your Health: Learn to choose foods that honor your health (and incorporate your favorite flavors and traditions)!

Intuitive eating isn't a specific diet plan. It is a holistic mindset and lifestyle that encourages a mindful approach to eating. It's about nurturing a positive relationship with food, fostering overall well-being, and supporting both physical and mental health.

What happens when you start intuitive eating?

Studies show that intuitive eaters experience greater body appreciation, satisfaction, and improved self-esteem compared to those following strict diets. They have higher HDL or good cholesterol, enjoy eating, are emotionally stronger, and don’t maintain a “thin” cultural ideal. Embracing intuitive eating involves examining your relationship with your body, as well as your beliefs about body ideals, weight, and thinness. At Side By Side, we work with patients who struggle with their relationships with food and body, chronic dieting, restrictive eating, and disordered eating, helping them implement intuitive eating principles to live healthier lives and experience food freedom.

Disordered Eating, Chronic Dieting, Restrictive and Emotional Eating:

• Restrictive Eating:

• Definition: It involves limiting food quantity or variety, typically aimed at controlling body weight.

• Characteristics: People might eliminate entire food groups, drastically reduce calorie intake, or adhere to strict food rules.

• Motivation: The primary motivation often revolves around weight management/weight loss, body image, or a perceived need for dietary “purity.”

• Chronic Dieting:

• Definition: Chronic dieting refers to a persistent, long-term pattern of engaging in various diets or weight-loss strategies.

• Characteristics: Individuals may repeatedly initiate, “fail” and abandon different diets, often in pursuit of achieving or maintaining a specific body weight or shape.

• Motivation: The primary motivation is typically driven by the desire to attain an idealized body image or adhere to societal standards of beauty.

While these eating behaviors may not always meet the criteria for a clinical eating disorder, they can still negatively impact both physical and mental health. In particular, persistent dieting can lead to cycles of weight loss and regain, commonly known as "yo-yo dieting," which may harm metabolism and cause psychological distress.

It's essential to be aware of disordered eating behaviors and seek assistance if necessary. If these behaviors worsen or persist, they could develop into diagnosable eating disorders like Anorexia Nervosa, Bulimia Nervosa, or Binge Eating Disorder. Seeking help from healthcare professionals, dietitians, or mental health experts can be beneficial for those struggling with disordered eating patterns.

Though it may seem daunting, it's important to understand that complete recovery is possible. Our team of specialized professionals is dedicated to collaborating with you and your treatment team to support you on your journey to full recovery.

What population is most at risk for Disordered Eating?

Disordered eating habits, including restrictive eating and chronic dieting, can affect people across different demographic groups. However, specific populations may face higher risks due to societal, cultural, or personal factors. Some factors contributing to increased risk include:

• Adolescents and Young Adults: During adolescence and young adulthood, societal pressures related to body image and social acceptance may contribute to the development of irregular and disordered eating behaviors.

• Athletes: Athletes, particularly those in sports with specific weight or appearance expectations, may be more prone to engaging in restrictive eating or chronic dieting to meet performance or aesthetic standards.

• Certain Professions: Careers emphasizing appearance, such as modeling, dancing, or acting, may elevate the risk of adopting restrictive eating patterns to meet industry standards.

• Individuals with a History of Trauma or Abuse: Those with a history of trauma or abuse may turn to irregular eating as a coping mechanism or to regain a sense of control over their bodies.

• Individuals with Low Self-Esteem or Body Dissatisfaction: People with low self-esteem or dissatisfaction with their bodies may be more susceptible to societal pressures and internalize unrealistic beauty standards, leading to irregular eating habits.

• Genetic and Family Factors: There might be a genetic predisposition to irregular eating, and individuals with a family history of eating disorders may face an increased risk.

• Cultural Influences: Cultures emphasizing thinness or specific beauty ideals may contribute to a higher prevalence of irregular eating habits among certain groups.

• Trans People: Transgender people may encounter unique challenges related to body image, societal expectations, and discrimination, increasing their risk of disordered eating habits.

It can impact individuals of any age, gender, or background. Anyone experiencing such patterns should seek support from healthcare professionals, nutritionists, or mental health experts. Early intervention is crucial to prevent the progression into more severe eating disorders. Our specialized dietitians can support you to fully recover from disordered eating and we look forward to supporting you!

• Education and Understanding: Dietitians provide education on the principles of intuitive eating, helping clients understand the concept and the importance of tuning into their body's signals.

• Mindful Eating Techniques: Dietitians teach mindfulness techniques to enhance awareness during meals. This involves paying attention to taste, textures, and hunger/fullness cues without judgment.

• Rejecting Diet Culture: Dietitians assist clients in challenging and rejecting diet culture messages that promote restrictive eating and unrealistic body ideals. This includes fostering a positive body image.

• Exploring Hunger and Fullness: Dietitians guide individuals in recognizing and responding to sensations of hunger and fullness. This involves reconnecting with internal cues rather than relying on external rules.

• Emotional and Social Aspects: Dietitians address the emotional and social aspects of eating, helping clients explore their relationship with food beyond nutritional concerns. This includes identifying emotional triggers for eating.

• Individualized Meal Planning: Dietitians work with clients to develop individualized meal plans that align with their preferences, nutritional needs, and lifestyle while respecting intuitive eating principles.

• Challenge Food Rules: Dietitians help clients identify and challenge any rigid food rules or restrictions they may have developed. This process encourages a more flexible and inclusive approach to food choices.

• Body Positivity and Acceptance: Dietitians promote body positivity and acceptance, assisting clients in developing a more compassionate and less judgmental view of their bodies.

• Nutrition Education: Dietitians provide evidence-based nutrition education to ensure individuals have accurate information about balanced and varied food choices.

• Support and Accountability: Dietitians offer ongoing support and accountability as clients navigate the challenges and successes of intuitive eating. Regular check-ins help reinforce positive behaviors and address any concerns.

• Integration with Healthcare Team: Dietitians collaborate with other members of the healthcare team, such as therapists, physicians, and mental health professionals, to provide a holistic approach to intuitive eating.

By combining their expertise in nutrition with a compassionate and individualized approach, dietitians contribute significantly to helping individuals embrace intuitive eating and cultivate a healthier relationship with food and their bodies.

What does nutrition therapy include?

TESTIMONIALS

Our team of Expert Dietitian Nutritionists Have Been Featured In:

Our Team of Dietitian Nutritionists, Expert ED and Medical Nutrition Counselors

The Side by Side Nutrition team has a team of 12+ outpatient registered dietitians. We provide online nutrition counseling to patients in Colorado and around the country. We offer one-on-one and family nutrition counseling for patients either online or in person, with offices located in Colorado Springs and Fort Collins. We specialize in eating disorder recovery and body image healing.

RD - Registered Dietitian
RDN - Registered Dietitian Nutritionist
MS - Masters of Science

As specialists in ED nutrition counseling our mission is rooted in compassion. We:  

• Strive to create a safe and nurturing space for individuals on their journey to wellness. 

• Understand the profound impact that eating disorders can have on one's life

• Are committed to fostering a supportive community where every client feels seen, heard, and understood. 

• Work from an intuitive eating, HAES (Health at Every Size) Informed Approach.

• Believe everyone has the right to high-quality care – accessibility and inclusivity are at the core of our values.

• Stand firm in our belief in the possibility of full recovery. 

• Continually invest in our education to stay at the forefront of the field.

• Are committed to ongoing learning.

• Channel all our resources into becoming the best eating disorder nutritionist counselors.

• Are dedicated to guiding our clients toward a life of lasting health and empowerment.

We Accept Insurance:

We are committed to ensuring that our clients have access to healthcare, and we make every effort to facilitate this. We accept insurance plans such as BlueCross Blue Shield (Anthem/Regence), United HealthCare (Optum), Aetna, and Cigna.

Dietitian for ED and Medical Nutrition Therapy FAQ

What insurance plans do you accept?

Side By Side Nutrition is in network with Cigna, Cigna Localplus, Aetna, BlueCross Blue Shield (Anthem/Regence), UMR, and United Healthcare. Prior to your visit, please call your insurance company to check your benefits. We can not guarantee coverage. 

For other insurance companies, we are out-of-network providers. This means we can provide you a superbill to submit to insurance for possible reimbursement. SBS can not submit superbills without a medical diagnosis. Payment is due at time of service for folxs using out of network benefits.

How does treatment work? What does a typical session look like?

An outpatient team consists of a dietitian, therapist, and primary care physician at minimum. Sessions are highly individualized and change from week to week depending on the needs, goals, behaviors, and journey of each client. Our dietitians are constantly assessing the needs, progress, safety, and next steps with their client’s short and long term goals in mind. 

An outpatient team works collaboratively to ensure clients get the best care for their recovery while staying in their day to day life. Clients in eating disorder recovery being treated on the outpatient level will typically visit with their dietitians 1-2x/week, therapist 1-2x/week, PCP monthly, and psychiatrist as needed.

I don’t live in Colorado, can we still work together?

Absolutely! We are passionate about making care accessible for you and offer telehealth services and online nutrition therapy when appropriate. We will meet via a HIPAA-compliant video conference platform and communicate between sessions using email. 

We provide nutrition counseling to clients from around the county. 

How much do sessions cost?

Side By Side Nutrition session rates for private pay clients are:

• $225 for the initial session and $170 for follow up sessions.

Insurance rates may vary from private pay rates depending on the insurance provider and your individual plan. We accept credit cards, debit cards, HSA, and FSA cards. 

We offer sliding scale spots open for those who qualify and are experiencing financial hardship.

Do you work with children and adolescents?

Dietitians at Side By Side Nutrition work with teens and adolescents ages around 9+ and up. With treating adolescents for an eating disorder, we typically use a modified family based treatment approach which involves treating the entire family. You can learn more about Family Based Treatment for eating disorders here.

How do I get started?

You can schedule directly online here!

You can also contact us to help you schedule via our contact form here.

If you have any questions about working with us or scheduling, feel free to contact us via email or phone: contact@sidebysidenutrition.com or call us at 708-717-7394.

What states do you work in?

We have offices in Colorado and WA but we see clients all over the United States! We can see clients virtually in Nevada, Kentucky, Minnesota, New York, Arizona, Wisconsin, Kansas, Missouri, Alabama, Illinois, Connecticut, California, Florida, Washington DC, Maryland, Oregon, Texas, New Hampshire, Utah, Virginia, Wyoming, Georgia, Michigan, Pennsylvania, and Ohio.

We are moving more virtual because our goal is to make nutrition counseling as accessible, affordable, and stress-free as possible. Appointments with your dietitian are rooted in conversation. We have found that exchanging information during nutrition counseling sessions is far more effective and less stressful when you aren’t rushing to get to our office or worried about getting stuck in traffic. Want to talk to your dietitian in your pjs? Feel free! We use HIPAA-compliant Zoom for all of our appointments so you can easily and comfortably connect from home, work or wherever you are, on any device you choose.

Do you have a cancellation policy?

Because many patients wait several weeks for an appointment and to protect our providers time, we must strictly adhere to a 48 hour cancellation/late change policy. This policy states that you must cancel your appointment at least 48 hours ahead if you need to make any changes to your appointment. Failing to respect this policy will incur the full session fee. We appreciate your understanding as all clients who wish to be seen sooner benefit from this policy. 

Why do you keep a credit card on file?

The main reason we do this is to encourage our clients to communicate promptly with us about changing or canceling an appointment (see “Do you have a cancellation policy?” above).  

What is body dysmorphia?

Body dysmorphic disorder, also known as BDD, is a mental health condition characterized by excessive preoccupation with perceived flaws in one's appearance. This condition can affect individuals of any gender identity, including male, female, transgender, or non-binary. While it often emerges during adolescence, BDD can persist into adulthood and can affect individuals at any stage of life.

What is Health at Every Size?

Health at Every Size™ is a compassionate care framework that recognizes and promotes body diversity and holistic health. We recognize a focus on intentional weight loss causes harm, does not improve health, and further invokes weight stigma and discrimination. We believe any person in any size body can pursue health and create positive behavior change that prioritizes their individual health desires.

What is intuitive eating?

Intuitive Eating is an approach to eating that incorporates building body trust, intuitive responses, emotional awareness, and listening to your body. It encourages self-compassion, curiosity, trust, and a gentle attitude toward food in order to cultivate and maintain a sustainable, healthy, and trusting relationship with food and body image.

What is the difference between a nutritionist and a Registered Dietitian?

In summary, all Registered Dietitians (RD or RDN) are qualified nutritionists, but not all nutritionists hold the Registered Dietitian Nutritionist credential. The term "nutritionist" is not regulated, allowing anyone to use it, which complicates distinguishing individuals with comprehensive nutrition education (e.g., CN or CNS) from those with minimal training such as weekend courses or self-study.

The Registered Dietitian Nutritionist (RD or RDN) designation is nationally recognized and provides certain assurances. It indicates that the individual has met specific criteria, including obtaining at least a bachelor's degree in nutrition science, completing a supervised practice program of over 1200 hours, passing a national registration exam, and fulfilling extensive continuing education requirements for license renewal. Our dietitian nutritionists are also licensed in states where licensure is mandatory.

Other practitioners who may identify as nutritionists, such as health coaches, holistic nutritionists, nutrition therapy practitioners, and personal trainers with "nutrition certifications," may lack formal nutrition training. Consequently, their services are ineligible for insurance reimbursement nationwide because they are not recognized as nutrition experts.