January Newsletter: Intuitive Nutrition

Change the Way You Eat
with Intuitive Nutrition

You’re about to hear some advice that no one else will give you for the New Year: Don’t, I repeat, do NOT go on a diet! This year, instead of falling asleep while calorie counting, or beating yourself up after a big meal, forge new ways to create a healthy relationship with food.

Learn to recognize and trust your body’s cues. The body is designed to alert us when we are hungry, and send signals when we have reached capacity, however, in many cases, we have trainer ourselves to ignore these signals.

Understand that you must be able to not only respect and respond to hunger, but also respect and respond to fullness. Be able to find comfort and satisfaction in a meal, but also explore other ways to find fulfillment outside of food.

If you have police your food intake harshly, you may have found that you restrict yourself later or punish yourself with extra exercise. You don’t have to eat a perfect diet every single meal, and you can use exercise as a fun mood-booster.

In the end, what’s most important is your mental and physical well-being.



  • 30 fl oz chicken stock
  • 2 tbsp vegetable stock
  • 1 onion, finely chopped
  • 7 oz risotto rice
  • 5 oz frozen peas
  • Rind of 1 lemon, grated
  • 2½ oz Parmesan cheese, freshly grated
  • 1¾ oz fresh breadcrumbs
  • Butter

Bring the stock to the boil in a large saucepan. Meanwhile, heat the oil in another large saucepan, add the onion and cook on a moderate heat for 5 minutes. Stir in the rice, peas and lemon rind, then transfer the stock from the first pan into the mixture and bring back to the boil.
Reduce the heat, cover the risotto and simmer for 15 minutes, stirring occasionally.
When ready to serve, preheat the oven to 400°C. Mix through the three-quarters of the parmesan and season to taste with salt and pepper. Add a little warm stock if too dry. Transfer to a lightly greased oven dish and top with a combination of the breadcrumbs and remaining Parmesan. Dot with a little butter and bake for about 7-10 minutes, or until golden.

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