Reject the Diet Mentality and Respect Your Body
What does HAES stand for? Which organization created the HAES principles?
Health at Every Size, Association for Size Diversity and Health (ASDAH)
Name three factors that can disrupt hunger cues.
Stress, trauma history, anxiety, dieting or disordered eating patterns, poor sleep.
Name one way you have honored your health with gentle nutrition over the past few weeks.
No wrong answer!
Name one form of joyful movement you are looking to explore.
(no wrong answer!)
List three positive coping skills you can use to help cope with your emotions with kindness.
Get some rest.
Take a relaxing walk.
Listen to music you love or that soothes you.
Meditate or breathe deeply.
Play with a pet.
Ask a loved one for a hug.
Spend time outdoors in nature.
Writing your feelings in a journal.
Call a friend or other trusted loved one.
Let yourself cry.
Reach out to your therapist.
What is weight stigma? Name three places where it shows up in society.
Weight stigma refers to the discriminatory acts and ideologies targeted towards individuals because of their weight and size.
-Doctor's office and healthcare
-Airplanes
-Social media
-Television and movies
How can a history of dieting lead to eating past comfortable fullness?
Many diets have allowable or “legal” foods (with adjacent disallowable or “illegal” foods).
Binges may occur on “legal” versions of foods while dieting.
Ex/ bingeing on low-carb while following a keto diet
When your body has access to food, it will choose to eat past fullness if it has been previously deprived.
Our bodies don’t know the difference between famine and dieting.
Name three factors that influence health besides nutrition and movement.
-Stress
-Access to healthcare
-Our environment
-Social connection
What is the "Nutrition Informant" voice?
Voices nutrition “evidence” to stay in check with diets and diet culture
Façade of health, really another voice of food rules
This is known as the "hub" of Intuitive Eating
What is pseudo-dieting?
Limiting consumption of certain foods or food groups
Counting points, macros, calories , etc.
Rules for food timing
Eating only “healthy” foods
Trying a juice cleanse
Joining a weight loss challenge at work
Second guessing your hunger cues
What is interoceptive awareness?
Interoceptive awareness: the perception of physical sensations that arise within your body.
What are some questions you can ask before and after eating when considering incorporating principles of gentle nutrition?
Questions to ask before eating:
How has this food or meal made me feel in the past?
How did I feel after eating this food or meal?
How did this food or meal impact my fullness and satiety cues?
Questions to ask after eating:
How does my body feel after eating this food or meal?
How is my energy after eating this?
Did I have any negative side effects from eating this (GI distress, fatigue, headaches)?
How long did this meal fill me up for and keep me satisfied?
__ __ __, also known as CBT, is one way to challenge food police thoughts.
Cognitive Behavioral Therapy
List three questions you could ask yourself before eating that are aligned with the Intuitive Eating voice.
-What tastes good to me right now?
-What am I in the mood for?
-What will make me feel connected to my body right now?
Where does diet culture show up in your life? How did you navigate it this week?
Name two types of hunger
Practical hunger
Eating now to plan ahead for the day so that hunger doesn’t become too extreme later
Taste hunger
Eating because it tastes good!
Part of satisfaction
Emotional hunger
Eating to meet emotional needs- sadness, tiredness, etc.
Can be one tool in your toolbox, this is not always a “bad” thing!
Physical Hunger
Physical sensations of hunger
To help meet your energy needs/too little nutrition
What is rebound eating? Name at least one type.
Rebound eating happens when someone has a "primal" drive to eat and and has intense cravings around food that occur from restricting food intake.
Types of rebound eating:
-Last Supper Eating
-Food Competition
-The empty cupboard
-Returning home
-Anticipation of food restriction
What is the "Nutrition Ally" voice?
Allows you to speak out against dieting and diet culture
Helps protect your boundaries in a more adaptive way
Ex: Asking your family member to not comment on your food choices.
Ex: Unfollowing accounts that promote diet culture.
Name on example of how you made a meal or snack more satisfying over the past few weeks.
What did you learn in the Poodle Science video?
About Health at Every Size- all bodies are unique. There is more to someone's health than their weight and nutrition status.
-When on an eating disorder recovery meal plan
-Convenience (road trip, before work or class)
-Food tastes really good!
What does it mean to have unconditional permission to eat?
Foods have no moral value
You are not a “good” or “bad” person based on how or what you eat
Eating foods you crave and are in the mood for
Not just foods you think you “should” have
No one food has the power to body change shape or size
What is the "Food Anthropologist" voice?
-Makes observations in a neutral, non-judgmental way
-Helps collect facts about food and the experience of eating
-Keeps you in touch with your biological and psychological cues – helps rebuild body trust
-Ex: I skipped breakfast and I’m feeling ravenous at 11:00am.
What is sensory-specific satiety or flavor fatigue?
Sensory-specific satiety or ”flavor fatigue”: as you’re eating a particular food, there is a decrease in desire for that particular food over time.