Do you have disordered eating? Don’t know what that means? Katie Couric Video you need to watch now!
Intuitive Eating* Adult Group
Led by Registered Dietitian Sumner Brooks, MPH, RD, CSSD
Intuitive Eating is a process-based approach that ultimately teaches patients how to have a healthy relationship with food, wherein patients become the expert of their own bodies. Patients learn how to trust their ability to meet their needs, are able to distinguish between physical and emotional feelings, and develop body wisdom. Created by the Original Intuitive Eating Pros: Evelyn Tribole and Elyse Resch. Sumner is a Certified Intuitive Eating Counselor trained by the authors of Intuitive Eating.
- Did you know that dieting predicts weight gain?
- Did you know that restriction promotes over-eating and binge eating?
- Did you know that a healthy relationship with food will help you reach and maintain your body’s natural, healthy weight?
Studies show Intuitive Eaters have Lower:
Body Mass Index (BMI) * Triglycerides * Disordered Eating * Emotional Eating
Studies show Intuitive Eaters have Higher:
Self esteem * Well-being and Optimism * HDL (Good Cholesterol) * Proactive coping skills *
* Enjoy Food More
If you’re looking to accomplish these goals, we’re the group for you!
This group will help you break the vicious diet cycle and teach you how eating can be both energizing and enjoyable.
We will provide a place to discuss the challenges, successes, and various experiences of becoming an intuitive eater. No scales, no counting, no competition.
This group provides a great solution for those who are not participating in weekly private sessions but still need a consistent manner of checking-in.
To Register: Contact Sumner by phone or email. (800)675-3193 or Sumner@NotOnADiet.com
Groups are held every other Tuesday at 23430 Hawthorne Blvd. #280, Torrance, CA 90505. *RSVP required.
3/4 C whole wheat pastry flour
3/4 C all purpose flour
3/4 C oat bran
1 tsp baking soda
1 tsp baking powder
1/4 tsp salt
1 tsp cinnamon
3 scoops chai powder mix (9 Tbsp)
6 oz unsweetened organic soy milk
1/4 cup plain nonfat yogurt
4 oz unsweetened applesauce
1 tsp vanilla
1 cup frozen raspberries
Preheat oven to 400 degrees F. Spray muffin tin with canola cooking spray. Mix dry ingredients in a large bowl. With a mixer, combine all wet ingredients in a separate bowl. Add dry ingredients in to wet ingredients mixing on medium speed. When ingredients are mixed add raspberries. Do not over mix. Fill muffin tins half-way. Bake for 12-15 minutes. Let cool before removing from tin.
Nutrition Facts: Makes 14 standard size muffins
Per muffin: 120 cal ; Carbohydrate 23 g; Fiber 3 g; Sugar 7 g; Protein 4.5; Fat 1 g
This recipe is loaded with fiber, nutrients, protein, and flavor! Uploaded after popular demand from our Facebook fans!
1 cup quinoa, dry
2 cups water
1 large carrot
1 cup snow peas
1 cup bean sprouts
3 stalks celery
1 cup chopped broccoli
1 large green bell pepper, sliced
Low sodium soy sauce*
Crushed red pepper flakes
3 cloves garlic
1 Tbsp grated fresh ginger
2 Tbsp sesame oil
1 lb shrimp, cleaned & shelled
Sesame seeds (optional)
In small sauce pan cook 1 cup quinoa in 2 cups water according to directions. In a large pan or pot: Heat sesame oil over medium high. Add shrimp, garlic, red pepper flakes (optional), and ginger. Cook 3-4 minutes until shrimp are opaque and pink. Remove shrimp from pan and set aside. In the same pan you used for the shrimp, add broccoli, carrot, celery and green peppers. Cook vegetables with 3 Tbsp ponzu sauce and about 2 Tbsp low sodium soy sauce. (Start small with the sauces, you can always add more later at the end if you need.) Cook veggies for about 5 minutes on medium heat… careful not to over cook or you’ll get mushy veggies. Add in cooked quinoa and 1 raw egg. Turn up heat and stir to cook egg thoroughly. Add snow peas and bean sprouts and heat through. Season with more ponzu or soy sauce if needed. Top with chopped green onion and sesame seeds (optional).
Makes about 4 servings.
*Use gluten free soy sauce to make this a gluten free meal.
“I want a six pack,” I said. “I want to lose weight fast,” I said. “I want to create a strict diet,” I said. Sumner just listened and said, “Ok.” But what really happened next? She taught me what I really needed to learn: how to listen to my body and respond accordingly. First things were first and priorities were re-established. I had to learn that our relationship with food can’t sit on extremes. It’s not about deprivation and it’s not about excess. It’s about balance. Sounds much easier than it really is, but with some kind words and advice, Sumner guided me in the right direction. She shed light on things I didn’t recognize and things that were, admittedly at times, a little uncomfortable to discuss. But it was important and I’m glad we did. Sumner’s directness was refreshing but not offensive. She forced me to focus, to think, and to evaluate my own well-being in a honest manner. And frankly, her lessons work. I gained more than I ever would with a six pack because I gained the knowledge to live my life without worrying about the next bite I stick in my mouth. And that, my friends, is priceless… especially since she also showed me how I can still lose weight without the harshness of a diet. All-in-all, Sumner is pure awesomeness. Thanks Sumner. – AA, 2012
It was such a treat to collaborate with our go-to personal trainer in the South Bay, the lovely Dara Mazzie. Dara and I have had the privilege of working together in different ways, and it is always such a joy when clients decide to work with both of us at the same time. With the hands-on support and encouragement of a great exercise specialist, and weekly sessions in my office for nutrition and eating behavior – we see amazing progress!
Recently Dara hosted a Client Appreciation Day with a fun workout right on the beach! After the sweat session we sat down to a tasty organic, (and healthy!) picnic. Check out some of my tips for eating around workouts and all the pictures from the event.
If you’d like to discuss working with a team like Dara and Sumner, call today or send me an email. I’d like to send a special thank you to Dara for being such an understanding and motivating trainer for men and women at all levels of fitness.
Impulse eating is described as eating in reaction to an emotion or a situation. It happens quickly, sometimes feeling almost violent and is often very mindless. Impulse eating can be in any amount and happen at any time. You may end up in a full blown binge, or just realize you finished an entire box of crackers without noticing.
You might be an impulsive eater if you’ve ever experienced something similar to one of these situations:
- You’re on the phone with someone who is upsetting you or stressing you out and before you know it you’re head first in the refrigerator looking for something to eat.
- You just received a stressful email and immediately head to the break room or office candy bowl to get something to eat.
- You’ve responded to bad news by turning in to a fast food drive through or 7-11 (or yet again head for the fridge).
- You’re disappointed by someone or some thing and without thinking grab the nearest food item you can find.
These situations may be described as or even sound like hunger to your brain if you don’t take a few moments to pause and figure out what’s going on. Here are some tips I use for how to decrease the frequency or the volume of impulse eating:
- Recognize your most vulnerable times: do you impulse eat when you’re tired? At work? Perhaps it happens when you encounter a certain person or environment.
- Set yourself up for success in advance by taking a minute to think about how you want to react in your most vulnerable times. When you’re feeling neutral, think about how you plan to respond when work gets stressful or the next time you’re upset by someone in a way that doesn’t require you to use food to cope.
- If you’re trying to change your relationship with food or trying to decrease your impulse eating, consider joining the Intuitive Eating Online Community for support and more information. It’s free to join and is “a safe and nurturing place, free from “diet talk”, “fat talk” and body-bashing.
To get started with personalized counseling contact me today. I can work with you in-person in the LA area or via Skype. Don’t wait or try another diet hoping it will be your magic answer. Real change requires tools, support and practice.
People are always asking me “How do I eat quinoa?” and “What is it?“. Quinoa (pronounced keen-wah) is a lovely little grain from the quinoa plant, pictured. It is prepared similar to rice, cooked in boiling water. I love it because it is inexpensive, fast, and takes on whatever flavors you add to it. You can make quinoa sweet, like oatmeal, or savory for lunch or dinner. It can be served cold or hot and the icing on the cake is that is is a good source of vegetarian protein. Keep in mind, it is a grain, so the main nutrient is carbohydrate, yet the type of protein in it is “complete” meaning it provides all the essential amino acids that animal proteins contain.
Try this savory, satisfying, all around yummy recipe with basil and parmesan. Leftovers will keep quite well in the refrigerator up to 3 days.
Italian Quinoa Makes 4 Servings.
1 cup dry quinoa (rinsed in a fine sieve)
1 cup water
1 cup chicken or vegetable broth
1 cup shredded fresh basil
1/4 cup shredded parmesan
2 tsp dried italian seasoning
1 tsp garlic powder
1 Tbsp extra virgin olive oil
salt & pepper to taste
Cook quinoa in water and broth according to directions (bring to a boil in a saucepan, then cover on low for approx 15 min). Finely chop fresh basil leaves into ribbons or however you fancy. Add basil, salt, pepper, seasonings, and olive oil. Stir to combine. Add the parmesan while quinoa is still hot so it melts throughout, dispersing flavor.
Serve warm and enjoy!
What to have on the side?
Try grilled or baked halibut or salmon with garlic and lemon and asparagus. Or, serve it on top of a large colorful salad with light vinaigrette dressing. Tomato soup with more basil on top is a perfect match as well.
Thinking about hiring a sports dietitian? If you take your sport seriously you’ve come to the right place. Sumner is a Certified Sports Specialty Dietitian (CSSD) and she’s here to answer your questions about fueling, recovering, building muscle, weight management and more! Watch this short video created by the Sports, Cardiovascular and Wellness Nutrition practice group of the Academy of Nutrition and Dietetics (formerly American Dietetic Association):
I have had 14 terrific sessions with Sumner!
I can honestly say thanks to Sumner I will be taking the word “DIET” out of my vocabulary! I will never be counting points, calories or buying another diet book!
I am still a work in progress, but Sumner has taught me to finally have a better relationship with food and that a healthy mind is a healthy body! I always thought I was addicted to sugar and come to find out I’m not! I will never have to give up the foods I love! She has taught me to love who I am today, respect my body, put myself first and never feel guilty or judge myself for eating a piece of cake.
It was not easy and there were times when I didn’t want to go and just give up, but because I signed up for the 16 week program(which I highly suggest) it has finally clicked! I now pay more attention to my biological hunger and am making peace with food!
Sumner reassured me every week that this is not a race and that any time I felt like I was going backwards again she would just tell me that it is just a learning experience.
Eating is now a source of pleasure and I am so very thankful that I found Sumner! I will be turning 50 next year and am looking forward to my life free of dieting!!!
Sumner I am forever grateful! :) ~Deanna Porter, June 2012