Understanding and Improving your Relationship with Food
Part One – Introduction
Part Two – Connecting To Your Hunger
- Blank Hunger Scale (PDF)
- Body Scan Exercise (Audio)
- Heart Rate Exercise (Audio)
- Hunger Scale (PDF)
Part Three – Cravings
- Habituation Exercise (PDF)
Part Four – Exploring Your Food Rules
Part Five – Feeling Your Fullness
- Blank Fullness Scale (Image)
- Fullness Exercise (PDF)
Part Six – Finding Satisfaction When Eating
- Mindful Eating Exercise (Audio)
- What do you really want to eat? (PDF)
Part Seven – Finding Joy In Physical Activity
Audio files of the above videos can be downloaded via the links below:
- Part 1 – Introduction
- Part 2 – Connecting To Your Hunger
- Part 3 – Cravings
- Part 4 – Exploring Your Food Rules
- Part 5 – Feeling Your Fullness
- Part 6 – Finding Satisfaction When Eating
- Part 7 – Finding Joy In Physical Activity
A playlist of the workshop videos can be found on our YouTube channel by clicking here.
- Intuitive eating (fourth edition) by Evelyn Tribole and Elyse Resch (2020)
- The Intuitive Eating Workbook: Ten Principles for Nourishing a Healthy Relationship with Food by Evelyn Tribole and Elyse Resch (2017)
- Just Eat It by Laura Thomas (2019)
- Health at Every Size: The Surprising Truth About Your Weight by Linda Bacon (2010)
- Body Respect: What Conventional Health Books Get Wrong, Leave Out and Just Plain Fail to Understand About Weight by Linda Bacon and Lucy Aphramor (2014)
- Body Positive Power: How to stop dieting, make peace with your body and live by Megan Jayne Crabbe (2019)
- Train Happy: An intuitive Exercise Plan for Every Body by Tally Rye (2020)
- The Mindful Self-Compassion Workbook: A Proven Way to Accept Yourself, Build Inner Strength, and Thrive by Kristen Neff (2018)
- Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food by Jan Chozen (2017)
- Anti-Diet: Reclaim Your Time, Money, Well-Being and Happiness Through Intuitive Eating by Chirsty Harrison (2019)
Many of these authors have podcast shows and social media accounts which you might also find helpful.
- Ackard, D. M., Croll, J. K. and Kearney-Cooke, A (2002) Dieting frequency among college females: Association with disordered eating, body image, and related psychological problems. Journal of Psychosomatic Research 52(3): 129–136.
- Bacon, L., Stern, J. S., Keim, N, L., et al. (2004) Low bone mass in premenopausal chronic dieting obese women. European Journal of Clinical Nutrition 58: 966–971.
- Bacon, L., and Aphramor, L. (2011). Weight science: Evaluating the evidence for a paradigm shift. Nutrition Journal, 10(1), 9. https://doi.org/10.1186/1475-2891-10-9
- Baker, D. and Keramidas, N. (2013) The psychology of hunger. The American Psychological Association. Vol. 44, No. 9, p.66
- Holm, S. (2007) Obesity interventions and ethics. Obesity Reviews 8(Suppl 1):207–210.
- Johnson, F., Wardle, J. (2005) Dietary restraint, body dissatisfaction, and psychological distress: A prospective analysis. Journal of Abnormal Psychology 114(1): 119–125.
- Mann, T., Tomiyama, A. J., Westling, E., et al. (2007) Medicare’s search for effective obesity treatments: Diets are not the answer. The American Psychologist 62: 220–233.
- Montani, J. P., Viecelli, A. K., Prevot, A., et al. (2006) Weight cycling during growth and beyond as a risk factor for later cardiovascular diseases: The ‘repeated overshoot’ theory. International Journal of Obesity (London) 30(Suppl 4): 58–66.
- National Institutes of Health (NIH) (1992) Methods for voluntary weight loss and control (Technology Assessment Conference Panel). Annals of Internal Medicine 116: 942–949.
- Neumark-Sztainer D., Wall M., Guo J., et al. (2006). Obesity, disordered eating, and eating disorders in a longitudinal study of adolescents: How do dieters fare 5 years later? Journal of the American Dietetic Association 106(4): 559–568.
- Tomiyama, A. J., Mann, T., Vinas, D., et al. (2010) Low calorie dieting increases cortisol. Psychosomatic Medicine 72(4): 357–364. DOI: 10.1097/PSY.0b013e3181d9523c