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Life As an Intuitive Eater

Here we'll discuss the next steps on your journey.

As always, I recommend completing this module over the course of a week, taking some time to review the material a couple of times, and to complete the journal exercises.

Start by listening to the audio content below, and then scroll down for the workbook including this week's notes and journal exercises. 


Audio: Life as an Intuitive Eater

 

Module 13 Workbook

How do you handle diet culture? Continue to surround yourself with body-positive, pro-intuitive-eating messages.

 

Further Reading

 

Post-Course Assessment

Now I invite you to revisit the self-assessment survey you took at the beginning of the course. This follow-up survey will help you gauge how far you've come with your intuitive eating skills since you started the course. (As with the pre-course survey, please be sure to write down your responses for future reference, as this screen will not save them after you click "submit.")

Survey directions: The following statements are meant to assess core characteristics of intuitive eaters. Answer "yes" or "no" for each statement. If you're unsure of how to respond, consider if the description usually applies to you—is it mostly "yes" or mostly "no”?

Survey adapted from Tracy Tylka's research on Tribole & Resch's model of Intuitive Eating, and from the Body Trust® Wellness program by Be Nourished, LLC. 

1. I try to avoid certain foods high in fat, carbs, or calories.
2. If I am craving a certain food, I don't allow myself to have it.
3. I get mad at myself for eating something unhealthy.
4. I have forbidden foods that I don't allow myself to eat.
5. I follow eating rules or diet plans that dictate what, when, and/or how to eat.
6. I pay attention to the sensory elements of food, including taste, texture, and flavors.
7. I treat each meal and snack as its own experience (not as a way to compensate for previous food choices).
8. I use food to help me soothe my negative emotions (such as anxiety, sadness, and loneliness).
9. I am unable to cope with my negative emotions (i.e. anxiety, sadness, and loneliness) without turning to food for comfort.
10. When I am bored, I eat just for something to do.
11. I trust my body to tell me WHEN to eat.
12. I trust my body to tell me WHAT to eat.
13. I trust my body to tell me HOW MUCH to eat.
14. I trust my body when to stop eating.
15. When exercising, I keep my focus on the non-cosmetic benefits (i.e. the benefits to my health and well-being, NOT the benefits to my looks).
16. I choose styles of physical activity that bring me joy.
17. I avoid using physical activity to compensate for my eating or body judgments.
18. I take days off from physical activity without feeling guilty.
19. I limit “body checking” and comparisons to others’ bodies.
20. I try to speak to myself kindly.
21. I am aware of my inner critic and actively work to challenge it.
22. My food and physical activity choices come from a place of self-care, kindness, and compassion.
23. Most of the time, I desire to eat nutritious foods.
24. I mostly eat foods that give my body energy and stamina.

 

Course Evaluation & Questions

Please provide your feedback to help us improve this module and the course as a whole.

Overall, I found this course helpful in my work to become an intuitive eater. *
I would recommend this course to a friend. *

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