Intuitive Eating
Honoring your hunger is an important step to build what type of trust?
What is...Trust between you and your body?
______ or the first HAES principle, is to accept and respect the inherent diversity of body shapes and sizes and reject the idealizing or pathologizing of specific weights.
What is...Weight inclusivity?
True or false: we are all born intuitive eaters and we begin to be influenced by diet culture as children
What is...True; ability to tune into hunger and fullness cues
The perception of inadequate or insufficient supply of food
What is... scarcity mindset?
Following recommendations from a fitness application or following a popular nutrition plan that tells you how you should be eating are examples of following _____.
What is ... external cues?
True or False: some foods are morally superior to others.
What is.. False?
Food is food and does not naturally become "good or bad", these labels are placed onto the food in diet culture focused society's.
This principle promotes flexible, individualized eating based on hunger, satiety, nutritional needs, and pleasure, rather than any externally regulated eating plan focused on weight control.
What is...Eating for Well-being?
In advertising, what are some keywords that are commonly used to entice us?
What is...You, Free, New, Imagine, Today, Now, Save, Secret, Best, Limited, Fast
After WWII, a study called ________ showed the effects of starvation and refeeding on a population of men, which included food obsession, binge-like behavior, and body image concerns.
What is.... Minnesota starvation experiment?
The sight of a fast food commercial, the scent of a fresh baked cookie, sound of popcorn popping are examples of?
Smashing the scale, tossing diet/’light’ foods into the trash, and unfollowing the Instagrams that promote detox teas and other diets. These are examples of ways to begin rejecting the _____.
What is… diet mentality?
True or false: Weight loss will prolong life.
What is...False?
No one has ever shown that losing weight prolongs life. Some studies actually indicate that intentional weight loss increases the risk of dying early from certain diseases.
Name two insecurities that diet culture targets.
What is...Weight/size/shape; physical attributes: stretch marks, cellulite, rolls, dimples, hair, acne; etc
True or false: When our body and mind knows that it is getting taken care of, eventually it stops worrying that another restrictive period will come.
What is...True?
Once the body is nourished adequately, overtime the mind will stop worrying about the next meal
Eating when you feel hungry or start thinking about food, and drinking water when you start to feel thirsty is an example of listening to _________.
What is ... internal cues?
This eating practice involves honoring your mental and physical health which involves how many guiding principles?
What is ... 10?
1. Reject the diet mentality
2. Honor your hunger
3. Make peace with food.
4. Challenge the food police
5. Discover the satisfaction factor
6. Feel your fullness
7. Cope with your emotions with kindness
8. Respect your body
9. Movement - feel the difference
10. Honor your health - gentle nutrition
Health exists on a continuum that varies with time and circumstance for each individual. It should be conceived as a resource or capacity available to all regardless of health condition or ability level, and not as an outcome or objective of living. It is neither a moral imperative nor an individual obligation, and health status should never be used to judge, oppress, or determine the value of an individual.
What is ... the definition of holistic health
Three emotions that marketing prays on ____, ____, & ____. (Hint: FUD)
What is...Fear, uncertainty, and doubt?
Ellen Satter’s hierarchy of food needs, which highlights the importance of different parts of our relationship with food, and how lack of certain food needs will stop us from being able to reach the higher levels, is based on ___________.
What is... Maslow's hierarchy of needs? (Hint: Think Psychology)
True or false: our body’s voice, like all voices, responds to being ignored in two ways by _________ or ________.
What is... growing silent or by growing very very loud
"What do I really want to eat?", "What food would hit the spot at this moment?", "How do I want to feel when I finish eating?" are all examples of questions that relate to this IE principle?
What is... 6th principle: discover the satisfaction factor?
True or false: Being “overweight” or “obese” puts people at significant health risk.
What is...False?
Epidemiology studies rarely acknowledge factors like fitness, activity, nutrient intake, weight cycling, or socioeconomic status when considering connections between weight and disease.Yet all play a role!! When studies do control for these factors, increased risk of disease disappears or is significantly reduced. What’s likely going on here is that these other factors increase disease risk at the same time they increase the risk of weight gain.
The diet culture perpetuates ______, _______, and _______. (one of three ok)
What is… fat phobia, body shame, and self disconnection
The bottom of Ellen Satter’s hierarchy of food needs pyramid is ________.
What is...Enough food?
Once you are well fed then you can move up the next level “acceptable food”
True or False: Cultivating trust in an internal authority means denying external authorities.
What is...false?
It means to learn and listen and unjumble those signals. The goal is to grow the capacity to mindfully feel, acknowledge and choose how to respond to our body.