Intuitive Eating
What is the main goal of intuitive eating?
T/F: Eating in the car on the way to work is considered mindful eating
False
Function
What is joyful movement?
Moving your body in a way that feels good rather than to punish or change it.
T/F: All foods can fit into a balanced diet
True
Labeling foods as ____ or ____ can create guilt and disconnection from internal cues.
What senses can you engage when practicing mindful eating?
Sight, smell, touch, taste, sound
T/F: Body neutrality is a similar concept to body positivity
*How are they the same/different?
False
Body positivity focuses on loving your body's appearance; body neutrality emphasizes respect and function over looks
Name two mental health benefits of engaging in joyful movement.
What does Healthy at Every Size (HAES) mean?
A framework that emphasizes holistic well-being over weight; health can be achieved in all body sizes.
Name one of the 10 principles of intuitive eating.
*To double your points, name a second principle
Reject diet mentality, honor your hunger, make peace with food, challenge food police, discover satisfaction factor, feel your fullness, cope with your emotions with kindness, respect your body, movement-feel the difference, honor your health-gentle nutrition
Humming, singing, or even gargling water for 30 seconds before a meal can stimulate this nerve and activate the 'Rest and Digest" parasympathetic nervous system.
Vagus Nerve
Reframe this body negative thought to a body neutral thought: "My legs are fat"
Reframes: "My legs are strong and allow me to walk and run"
"My legs help me move through my day"
"My worth is not based on how I look"
Why is it important to find forms of movement that you enjoy?
Enjoyment makes exercise sustainable and helps build a positive relationship with your body.
How can balanced nutrition support addiction recovery?
By stabilizing blood sugar, improving mood and supporting brain and body healing.
The _________ is a tool that assigns a numerical value from 1 to 10 to physical and emotional sensations of hunger and fullness, helping individuals to recognize their body's cues, practice intuitive eating, and cultivate a healthier relationship with food.
*Ideal range is between ____ and _____
Hunger Scale
4-7
Mindful eating involves minimizing ______ during mealtimes.
Distractions
Why might body neutrality be especially helpful in recovery from addiction or disordered eating?
It reduces body-related shame and perfectionism, which are common triggers for unhealthy behaviors
List two intentions for movement that have nothing to do with weight/appearance.
Reducing stress/mental health, improve sleep, fills spare time, community/being with others, muscle/bone strength
Name another function of food other than fuel/nutrition.
*To double your points, name a second function
Comfort, celebration/ritual, personal expression, memory or nostalgia, mood regulation
How does intuitive eating differ from traditional dieting in long-term health outcomes?
It promotes sustainable behaviors and reduction in disordered eating habits.
How can mindful cooking support recovery from addiction or disordered eating?
It encourages presence, reduces stress, builds a positive connection with food and replaces mindless or compulsive behaviors with intentional self-care
List two strategies to practice body neutrality in daily life.
Wearing comfortable clothes that fit your current body, unfollowing triggering social media accounts, focusing on body gratitude for function (daily affirmations)
How can someone reconnect to joyful movement after years of associating exercise with punishment?
Start small, focus on fun, reframe movement as self-care instead of control
Both positive and negative ________ are associated with overeating/binge eating episodes.
Emotional dysregulation