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1

fitoholic.hr

POŠTUJ SVOJU SITOST – 5. PRINCIP INTUITIVNOG JEDENJA Slušaj tjelesne signale koji ti poručuju da više nisi gladna. Promatraj znakove koji pokazuju da si ugodno sita. Pauziraj na pola obroka i promotri koliko ti je sada hrana ukusna, koja je tvoja trenutna razina sitosti. Možda shvatiš da hrana nije toliko fina kao na početku i da si pojela dovoljno. Počni preispitivati i upoznavati vlastiti sustav navigacije za sitost. Znati stati kad smo ugodno puni zahtjeva praksu, no nije tako teško. Uz usredotočenu svjesnost tijekom obroka, ubrzo ćeš se povezati sa svojim tijelom i poštivanje svoje sitosti postat će ti prirodno. Ovaj princip djeluje poprilično očito, zar ne? No koliko ga zapravo prakticiramo? Ovisi o tome kakve smo navike usvojili od malih nogu do toga jesmo li stalno na dijetama na kojima se sitost i zadovoljstvo poprilično zanemaruju. Očito je da nije ugodno kad se prenatrpaš i nakon obroka nisi za ništa, kao što nije ugodno ni ne pojesti dovoljno i ostati nezadovoljan. Sasvim je normalno da će ti trebati vremena da se povežeš s tim signalima i prokužiš svoju razinu ugodno sita. Uz ovaj princip IJ dolazi skala gladi i sitosti koja ti može biti popriličino korisna. Skala ide od 1 do razine 10. 1 je onaj osjećaj kad umireš od gladi, a 10 je onaj neugodan osjećaj prenatrpanosti, kad se jedva mičeš. Gdje bi bilo najbolje navigirati svoju glad i sitost? U najidealnijim slučajevima glad od 3 do 5 jer sve ispod te pretvara u onog gladnog gremlina koji nije svoj, a sitost od 7 do 8, jer tu ćeš uvijek biti dovoljna sita i zadovoljna, a opet spremna dalje nastaviti sa životom lagodno i s dovoljno energije. Najjednostavniji način da počneš prepoznavati i poštivati svoju sitost je uvoditi redovite obroke tijekom dana. Zapamti da uz bezuvjetno dopuštenje da jedeš nema potrebe da se prenatrpaš ili i da je cilj biti što češće biti i sita i zadovoljna. Ipak imaj na umu da je normalno ponekad pojesti malo previše i da intuitivno jedenje nije način prehrane koji uvijek strogo zahtjeva pridržavanje principa gladi i sitosti. Intuicija je veliki dio intuitivnog jedenja. A intuicija nikad nije strogo pridržavanje pravila, za ne? Detaljno i skala na linku u profilu.

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kayleysims

Today marks my one year anniversary in starting my business 🎉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s been a journey and an amazing journey at that! From where I was just one year ago today I’m a completely different person, I’m more confident, I believe in myself a hell of a lot more and I know I can achieve so much more. 🙋🏼‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Before coaching I was working in a job I hated, i would dread Sunday nights knowing that I had to go back to work, I would feeingl sick with stress. I remember thinking I have to leave I can’t do this anymore but I never did. I used to think the feeling would pass and sometimes It did, but then something at work would happen and the stress would start all over again. 😔 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ If it wasn’t for coaching I don’t think I would have the courage to leave. Coaching gave me the confidence to take action and leave that job. 👏🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I made the brave decision to go part time as a fitness consultant @fitnessfirstexeter and part time working from home coaching. I can honestly say that @fitnessfirstexeter has been one of the best places to work. They understand my long term goals and the team support me every step of the way 🙋🏼‍♀️ so big shout out for @fitnessfirstexeter Team 🙋🏼‍♀️🎉👏🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Today I’m working from @starbucks with a hot cup of English tea ☕️ ☺️ and looking forward to see where I am this time next year 💕 #dreambig #lifegoals

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sharonfitboymom

Just a flashback friday! This is me before I found food freedom! Im never going back! Having food freedom has changed my life! #bunny4life #boymomlife #fitmom #foodfreedom #flashbackfriday #39andfaboulous #fearlessandhappy #healthymommyhappymommy

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irenagellersaltamaras

. “HOW To Live MORE & Weigh LESS” 💃💃💃 . Do you want to make it through this Christmas WITHOUT gaining an extra 10kg? . I know, maybe it seems a little way off till Christmas. . But imagine walking in to the room and seeing your family, feeling confident in your body . AND . The know-how to still look like that in mid January! . Too good to be true? . Today, you can access your free guide to finding a middle ground between highly motivated and falling in a heap: “Make Peace with Food”. . All you have to do is pop your email address and name in and you’ll get instant access to “Make Peace with Food” which will give you: . • The single reason why you've been experiencing such an uphill battle with food and your weight • The skills you need to win the food fight once and for all--without dieting • How to eliminate emotional eating with a few basic--actionable--practical skills • How to create a fulfilling life that doesn’t revolve around food • How to feel calm, capable, confident and in control of your life . This Step-By-Step Guide will ensure you arrive in January feeling energetic, confident, capable and calm and in control of your life. . I am qualified in Personal Training, Biomedical Science, Positive Psychology, Nutrition and Health & Wellness Coaching.And I have helped 100’s of women, using my signature weight loss coaching tools, achieve 100% results in creating a fulfilling life that doesn’t revolve around food, that leave them feeling calm, capable, confident and in control of their life. . Grab your copy now and get ready to wake up every day feeling alive, energetic, confident and ready to succeed in work and life. . So easy…just click the link in the bio . Yours in Healtrh, Irena Geller 💃💃💃 . . . . . #emotionaleating #emotionaleatingcoach #foodfreedom #irenageller #busywomen #downsizeme #weightlossmotivation #fitnessmotivation #progressnotperfection #mindset #goals #wordsofwisdom #godess #healthyeating #selfcare

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the_yoyo_diaries

It’s Friday 🍾🥂 salmon & salad 🥗 I’ve been experimenting with meal times & portions the last couple of weeks during the day. (Dinner is always big) This week I decided to halve one of my meals and have more regular eating windows in the day, and I didn’t like it ✋🏼 when I finish a meal, I want to be full and not want to need to snack an hour later. I find I thrive better on bigger meals, less frequently. Back to the big ass batches next week💁🏼 What do you prefer?!

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healthytanz

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caashifa

Low carb breakfast r so easy and really help to set the tone of your day. This one pan salami smoortjie and fried eggs will comfotably keep u satisfied for a few hours and wont spike your blood glucose👌 --------------------------------------- #Foodie #HealthyEating #NutritiousFood #Halaal #Cleanmeals #CapeMalay #SouthAfrican #CapeTownian #FoodPhilosophy #Expat #SaudiArabia #Mindbodysoul #Lifegoals #Healthgoals #Mindspace #Foodfreedom #IntuitiveEating #Diabetes #PCOS #NutrientDeficiency #NutritiousLiving #8020rule #8020recipes #1sttrimester #Pregnancy #Gestationalnutrition #Breakfast #Smoortjie

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drjennybrockis

Did you know how your food choices also influence your mood, your memory, cognition and decision-making? To eat real, fresh, and unprocessed foods is the best way to gain the benefits a healthy brain and body brings.

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crunchykatee

Oct 18, 2018 Day 16/50 #30minstairgang I've pleasantly surprised myself with how "easy" it's been to stick to my recent goal of climbing the stair master for 30 minutes everday for 50 days I'm a row. The goal hasn't been to lose a crazy amount of weight or expect to alter my appearance drastically. I haven't restricted my diet, I'm not miserable, and I'm listening to my body. Some days I go hard and feel great and others I pull back and leisurely climb and I feel great. I have bad days mentally like everyone, but I'm learning to give them a voice for only a short time and then let them go 🌬 I'm energized, not stressed, and the most comfortable in my body I've ever been in all my years of attempting a "lifestyle change" 🌟 one thing I highly suggest doing no matter what kind of journey you're one or what you're choosing to do to reach your goals is to mentally think about yourself as a little girl and mentally wrap your arms around your little self and give them the biggest hug. I truly believe our child selves are still there and sometimes they just need a big squeeze. 💞#crunchykatee #crunchyisthenewblack #selflove #metime #fitfam #fitness #goals #giveyourselfahug #fitmilso #fitnessjourney #freedomfromfood #foodfreedom #balance

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purplespoilz_au

Yummy! Perfect for the weekend! . Repost from @totestasty meatball and potato pie from @chefclubitalia !! tag all your hungriest friends! 🥩 🥔 🧀 🤸🏼‍♂️🤾🏽‍♂️🧘🏻‍♂️

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akanksha_ralli

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nourishedbynancy

Cravings vs Hunger.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Cravings are not quite the same as hunger. Hunger is controlled by the stomach, but cravings are controlled by the brain. Hunger is all about your survival mechanism, but cravings are all about your body communicating with you.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I had the most random craving the other day, specifically for Brazil Nuts! I have never craved these before, and it turns out that the craving could suggest that I am deficient in Phosphorus, which is a mineral, important for Bone Health.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you struggle to work out if your hungry or have a craving.. Firstly start by slowwwwing right down and tune in.. ask yourself if its true hunger... or what is it that your body is asking for?⠀⠀⠀⠀⠀⠀⠀⠀⠀ Remember, alot of hunger arises because we are dehydrated. So try to have a cup of water when you feel hungry first.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ----⠀⠀⠀⠀⠀⠀⠀⠀⠀ #cravings #brazilnuts #wholefoodie #wholefoodnutrition #nourishing #nourished #wholefood #foodfreedom #foodlove #peaceloveandfood #healing #lchf #holistichealth #keto #selflovejourney #iquitsugar #realfoodheals #ketorecipes #lowcarb #lowcarbhighfat #wholefoodketo #easyketo #nutritionalketosis #ancestralnutrition #foodasmedicine

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caashifa

We didnt immediately tell our boys about our pregnancy. We took a few days before i had the conversation with Abdul-Jabbar (5 yrs old). Our SPD is highly emotional and doesnt easily take to the idea of change. He needs coaxing and preparation to adjust to anything out of the routine. While he and i were alone one morning before work, i asked if he remembered wen Nawaaz came into our world. I told him that we will b having someone new joining our family soon. That he and Nawaaz (3 yrs old) would have a new friend to play with and that mamma was pregnant with a baby. He smiled and walked away. I left it at that and in the afternoon, i asked Nawaaz if Abdul-Jabbar told him we having a baby. Abdul-Jabbar then took the lead and the rest has been quite easy. Day by day Abdul-Jabbar speaks more of the baby and in last week proclaimed "these twins make u very tired" OMG They say - from the lips of babes to the ears of the Almighty 😳 I cant tell u the heartburn i felt at hearing him say it. The reality is that post 40 the chances of multiple births increase plus i have an over 40s friend who delivered twin boys abt 6 months ago. So yeah, theres THAT lol. While Abdul-Jabbar has been declaring his love for the baby, talking to it in my tummy and proudly telling me what he will be doing for his brother (yep its a boy wen its not referred to as twins) Nawaaz has taken some time i feel to adjust to the idea. He wud lie his head on my tummy and say the baby is naughty he kicked me. This baby fights with me. Im going to bite the baby 🙈 This morning i played the boys different videos on YouTube showing them the development and wot baby looks like now. We are at 9 weeks alhamdulillah (praise b to Allah). Nawaaz was in awe, asking questions and making comments. "Mamma he has a TAILLLLLL!!!" 😳 "Why is his eyes like that?" 🤔 "He looks big" ☺ "Mamma does he have a penis?" 😂 He gave me hugs and kisses and squishes and unwrapped himself from my arms walking away quite proudly. I am always amazed at the resilience of kids. We often under estimate their emotional intelligence, not to mention their intellectual intelligence.

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nourishrecoverglow

Had to start my friday with a big bowl of banana and chocolate overnight oats with a dollop of @wild_friends choc peanut butter so good Think i need to go all the way back to LA to stock up on more @wild_friends nut butter 🙋‍♀️ . . . . . . #nourishrecoverglow #chocolate #chocolateweek #overnightoats #renourish #leanin15 #preworkout #eatittobeatit #girlgains #foodfreedom #fitness #legday #fuelyourbody #carbs

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om_adou

#breackfast#fruits#breakfastbowl#breakfast#simplethings#enjoythelittlethings #emotionaleating#foodfreedom #goodmoodfood #iamwellandgood#eatclean#nourishingfoods#foods4thoughts #foodforfuel #fitnessfood#foodforfitness #healthyfood#healthyeats#healthyfoodshare#cleaneating#healthycuisine #wholefoodfaves#raisin #kishmish #pomegranates #pomegrante #رمان_عاشقانه #زبيب #yaourt #جلجلان

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squatting.for.snacks

This is how I feel about Friday💜 ・ I have a question for all you girls out there..... ・ If you're not living in your dream body, what do you think the biggest thing holding you back from achieving your goals is? ・ I want to know how I can help you girls better so I would love to hear your thoughts✨ ・ ・ ・ ・ ・ ・ ・ ・ ・ ・ ・ ・ #girlbossparty #dontquityourdaydream #communityovercompetition #savvybusinessowner #butfirstcoffee #bosschicks #getshitdone #foodfreedom #lawofattraction #gratitudedaily #canadianbloggers #seasonsoflife #consistencyiskey #ladyboss #hustleandheart #ladybosslifestyle #ladyboss #bossbabe #bossbabeco #mompreneur #businesschicks #staybossyladies #beingboss #hustlemode #abundantlife #liveyourpassion #communityovercompetition #femaleceo #fempreneur #businessbabe

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fitmiss_alyss

FOOD FREEDOM👉🏼 I went and bought myself a freshly made double chocolate cookie as a snack today🍪 Why? No reason, except that I was craving something sweet (and cookies are my fave) so I went and got myself one. I ate half because it was huge and that was enough to satisfy me😊 And guess what? I did not have it planned in my macros and I didn’t care whatsoever. I know it seems so simple, but I have literally never done this on my own since my ED and feels like a massive accomplishment 😭 Hope you all had a great day! #foodfreedom #edrecovery #eatingdisorderrecovery #eatthecookie #reversedieting #reversediet #gainingweightiscool #leangains #healthylifestyle #bodybuilding #girlswholift #girlswithmuscle #fitnessmotivation #fitnessgirl #fitnessjourney #fitnessphysique #fitspiration #fitlife #fitnesslife #fitgirl #fitnessaddict

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braveyourcrave

Being I’m starting a new journey with the faster way to fat loss community, I just wanted to address how I feel postpartum. My physical appearance and my mental outlook have come a long way from what it use to be! Although I sit right where I was before having my son, I’m still heavier than I was before falling pregnant with my daughter Lucia. I’ve never felt more comfortable with my self love my whole life bc of these two babies. I stopped worrying about what the scale would say...esp since scale weight means nothing and started focusing on the bigger things in life, one being food freedom. I’ve never been able to enjoy food as much as I do now without worrying my weight would increase. What’s the point if I’m always on a diet and can never enjoy fun foods with my kids and family?Incorporating this lifestyle and cycling my food in such a way that helps me stay on track, continue to loss some fat healthily and also eat tons of things I use to never let myself is 👍👍👍 We can always strive to be where we want to be and that is something that is important to me as well, however I’ll never look at food the way I use too. My daughter loves donuts too much that there’s no way I will not enjoy them with her 😊 I’ve finally discovered how to live happy and also healthy. My gut health has also always been a struggle. That is for another post but I’m happy to say my IBS symptoms and attacks have disappeared since starting up #intermittentfasting again. Life changing! My point is, and I hope I can touch any other mother out there...stop being so hard on yourself. We can always get where we want to be however our kids will only be little for so long.. watching our every move...Knowing we are molding them into the beautiful humans they will become keeps me balanced. Enjoy the precious moments every second of the day..and eat a donut ❤️ Oh and Tomtom didn’t wanna pose for the picture but I tried 🤷‍♀️ #healthnwellness #foodfreedom #funfoods #bestdiet #if #intermittentfasting #carbcycling #macrocounting #fitness #fitmom #livingfreely

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mentor.2bmindset

Dinner and done! One great strategy to not get distracted and tempted by those around you is to “keep your hands on the wheel”. Made yourself a tea. Camomile is one of my favorites at night. Which is your favorite? Keep both hands on the cup, sit back, relax and enjoy! . . . . #2bmindset #2bmindsetmentor #2bmindsetcoach #2bmindsetforlife #2bmindsetjourney #2bmindsetstyle #2bmindsettips #weightloss #weightlossjourney #weightlosstransformation #weightlossmotivation #weightlossmotivation #weightlossupport #2bunnies #waterfirst #veggiesmost #waterfirstveggiesmost #positivethinking #positivethinking #positivepeople #positiveweightloss #nutrition #mindsetiseverything #beachbody #healthy #healthylifestyle #healthyfood #foodfreedom #twohandsonthewheel #dinneranddone

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simpleejules

#tbt to #mauilife and living on the islands 🏝 ... where my first business was launched! This is where I KNEW I was beginning to fulfill my dream of being able to help more people! - I remember feeling so stuck and overwhelmed in life, lacking direction and focus. I felt absolutely exhausted from stress ALL the time. When I found this new system that changed everything, I knew my life’s work would be devoted to helping more people get and LIVE free. 👍🏽 - Getting the right system, support and accountability has changed my habits. Eating fresh, real, whole foods and supplementing where needed (certain supplements are basically like having insurance- they make up for what my body isn’t getting through food or from lack of absorbing the nutrients in that food) has helped me think clearly 🤔, focus 🧐, get a restful sleep 😴, improved my performance 🏋🏼‍♂️, increased my overall vitality 🤗 and has completely reversed my blood levels... to feel good is such a gift! To see it on paper is equally wonderful! 🤸🏼‍♀️ - Don’t take your health for granted. If you know something needs to change or improve, its up to you to take the first step and work towards making said changes. Your body is a gift and the only one you have- treat it well! - Don’t know where to begin? 🤷🏼‍♀️ don’t worry! The Get In The Glow Challenge is starting soon- a great way for beginners, experienced AND “experts” to really take back their health. We could always use a little challenge and “nudge” to grow and learn! Never get too comfortable where you’re at... variety is key to vitality. - We’ll eat the foods that promote a health gut/brain/immune system, slowing inflammation in the body; we’ll detox those harmful chemicals/toxins that are getting a little too comfy in your cells & tissues (they cause joint pain, digestive issues, headaches, allergy symptoms, mental issues and MUCH more); we’ll practice effective stress management; sleep will improve; habits/patterns will change; confidence & energy will double; money will be saved & friends will be made! - Who’s with me?! Comment below, tag a friend and let me know you’re IN- let’s do this! Make this day THE day to truly thrive.

2

whole.lot.of.whole30

Delicious lunch!!! . Made some amazing @nocrumbsleft marinated onions! Seriously it is the prefect addition to everything and the oil makes the best dressing! . Not on a @whole30 so #foodfreedom and I added some Parmesan Cheese to the homemade pesto from @nytimes It makes such a difference!! Simple but complex at the same time. It is a different way to eat clean but it still healthy and absolutely tasty!! . . . #cleaneating #keto #marinatedonions #salmon #pesto #tasty #delicious

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karendiazrd

“Getting uncomfortable with the uncomfortable will go a long way in showing our children how to be comfortable in our own skin” excerpt from Within #authorsofinstagram

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healthelife.danajarrell


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