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Intuitive Eating Worksheets

Help your clients through the Intuitive Eating process with a set of 21 worksheets, created by Evelyn Tribole, MS RD.

PowerPoint presentation

Based on the book, INTUITIVE EATING, to present a series of workshops on living without dieting. Help your audiences make peace with food and still honor healthful eating. Show them how to throw out the guilt but not the food, how to stop body-bashing and say good-bye to dieting forever. The sessions are best when used with small groups over a 10-week period. Includes copy of book. 10-Session Workshop Script, 12 Handouts + CDRom/PowerPoint (119 PowerPoint Slides) 

AUDIO CD

Intuitive Eating Workshop for Professionals: This hands-on interactive workshop is presented by the original creators of Intuitive Eating, Tribole & Resch. Learn the Core Skills and Hidden Nuances of the Intuitive Eating Process. Although this 6-hour workshop was developed for health professionals,  consumers can benefit from the information.

Studies

Intuitive Eating Studies

2014 Studies

Bush H, Rossy L, Mintz L, & Schopp (2014). Eat for Life: A Worksite Feasibility Study of a Novel Mindfulness-based Intuitive Eating Intervention. Am J Health Promotion (July/Aug):380-388.

A 10-week intervention combining Intuitive Eating and mindfulness, is more effective than  traditional weight-loss programs in improving individuals' views of their bodies and decreasing problematic eating behaviors.

Camilleri GM et al  (2014). Cross-cultural validity of the Intuitive Eating Scale-2. Psychometric evaluation in a sample of the general French population. Appetite.Sept 17 2014 (online).

The Intuitive Eating Scale-2 was adapted in French & validated for assessing adult IE  behaviors in France.

Gast J, et al (2014). Intuitive Eating:Associations with Physical Activity Motivation and BMI  Am J Health Promotion .Jan 24. [Epub ahead of print]

Peole who were internally motivated to engage in physical activity were 1) less likely to engage in restrictive eating behaviors 2) more like to practice self-care 3) enjoy physical actiivty. In contrast, those who reported guilt as a motivator to exercise, were at risk for eating emotionally or in response to social cues. Intuitive eaters had lower BMI..

Gravel K, St-Hilaire G, Deslauriers A, Watiez M, Dumont M, Dufour Bouchard AA, Provencher V. (March 2014).Effect of sensory-based intervention on the increased use of food-related descriptive terms among restrained eaters. Food Quality & Preference. 32:271-276.

A sensory-based intervention may help restrained women (those with concerns about  dieting and weight) to become more objective, and to enjoyably connect to food and their own bodies,which may promote a more intuitive approach to eating.

Gravel K, Deslauriers A, Watiez M, Dumont M, Dufour Bouchard AA, Provencher V. ( Jan 2014). Sensory-­Based Nutrition Pilot Intervention for Women. J Acad Nutr Diet.114:99-106  xxx

A sensory-based intervention, taught women how to experience eating based on 1) hunger & fullness cues  2) eating sensations based on the senses (taste, touch, hearing, smell and sight) and  3) pleasurable associations with eating.  Women in the intervention group scored higher on the Intuitive Eating Scale.  Researchers concluded that this is a promising strategy that, if implemented in clinical practice, can promote healthy eating in a positive way rather than through restrictive strategies that focus mainly on weight and calories. Such intervention seems to effectively reduce overeating episodes and promote the eating of desired foods when hungry.

Weigenberg,M.J.et al (2014). Imagine HEALTH: results from a randomized pilot lifestyle intervention for obese Latino adolescents using Interactive Guided ImagerySM. BMC Complementary & Alternative Med. 14:28.  http://www.biomedcentral.com/1472-6882/14/28 [accessed 4-28‐2014.]

Consistent with adult findings showing cross sectional relationships between intuitive eating practices and health markers [66,67], our findings suggest that intuitive eating can be safely used in obese adolescents without fear of sustained consumption of unhealthy foods. In other words, no sustained increases in calories, sugars or fats were seen despite the curriculum suggesting all foods are allowable, dieting is counterproductive, and portion size should be addressed using awareness of internal satiety and hunger signals rather than external rules.

2013 Studies

Denny KN, Loth K, Eisenberg ME, Neumark-Sztainer D (2013).  Intuitive eating in young adults. Who is doing it, and how is it related to disordered eating behaviors? Appetite.Jan;60(1):13-9.

Large study evaluated Intuitive Eating as a possible healthier, more effective, and more innate alternative to current strategies of weight management among 2,287 young adults from Project EAT-III.  Intuitive eating practices were inversely associated with a number of harmful outcomes, including binge eating and eating disorders behaviors. Researchers concluded that clinicians should discuss the concept of intuitive eating with their young adult patients to promote healthier weight-related outcomes.

Herbert BL, Blechert J, Hautzinger M, Matthias E., Herbert C.(2013). Intuitive eating is associated with interoceptive sensitivity. Effects on body mass index. Appetite, 70(Nov):22–30.

This is the first study to demonstrate that relevant role of interoceptive sensitivity and the appraisal of bodily signals for Intuitive Eating. Interoceptive sensitivity was a positive and significant predictor for Intuitive Eating and BMI.

Moy J, Petrie TA, Dockendorff S, Greenleaf C, Martin S (2013). Dieting, exercise, and intuitive eating among early adolescents. Eat Behav.14(4):529-32. doi: 10.1016/j.eatbeh.2013.06.014.

Dieting to lose weight, with its focus on restriction of caloric intake, may disrupt intuitive eating processes, though other forms of weight loss, such as exercising, which do not emphasize food may not. This study on nearly 1400 middle school boys and girls, found that regardless of sex or exercising, dieting was related to feeling less free to eat what was wanted and to eating more to soothe emotions than to satisfy actual physical hunger. Exercising, independent of dieting, was associated with feeling less permission to eat what was wanted, but also eating to satisfy physical hunger as opposed to coping with emotional distress. Overall, girls were more aware and trusting of their bodily hunger and satiety cues than boys, but when boys were exercising, they scored similarly to girls on this dimension. These findings suggest that different weight loss approaches - dieting vs. exercising - have unique relationships to young adolescents' intuitive eating and these associations tend to be stable across sex. Longitudinal studies now are needed to examine how dieting that begins in childhood or early adolescence might have long-term effects on the progression of intuitive eating.

Tylka TL, & Kroon Van Diest AM. (2013) The Intuitive Eating Scale-2: Item refinement and psychometric evaluation with college women and men. J Couns Psychol. Jan;60(1):137-53.

Largest study to date on Intuitive Eating, on 1405 women and 1195 men, which updates and validates the new Intuitive Eating assessment scale (IE-2). The IE-2 has a new category, Body-Food Choice congruence, which reflects the principle of Gentle Nutrition. Intuitive eating scores were positively related to body appreciation, self-esteem, and satisfaction with life; and were inversely related to eating disorder symptomatology, poor interoceptive awareness, body surveillance, body shame, body mass index, and internalization of media appearance ideals. IES-2 scores also predicted psychological well-being above and beyond eating disorder symptomatology.

Schoenefeld SJ, & Webb JB. (2013). Self-compassion and intuitive eating in college women: Examining the contributions of distress tolerance and body image acceptance and action. Eat Behav. 2013 Dec;14(4):493-6.

Self-compassion has been linked to higher levels of psychological well-being. Results provide preliminary support for a complementary perspective on the role of acceptance in the context of intuitive eating.

2012 Studies

Gast, J., Madanat H., & Nielson A. (2012). Are Men More Intuitive When It Comes to Eating and Physical Activity?  Am J Mens Health vol. 6 no. 2 164-17.

Men scoring high on Hawks’ Intuitive Eating scale, was associated with lower body mass index. Men placed value on being physically fit and healthy, rather than on an ideal weight.

Madden C.E., Leong, S.L., Gray A., and Horwath C.C. ( 2012). Eating in response to hunger and satiety signals is related to BMI in a nationwide sample of 1601 mid-age New Zealand women. Public Health Nutrition. Mar 23:1-8. [Epub ahead of print].

Women with high Intuitive Eating Scale (IES) scores had significantly lower body mass index, which suggests that people who eat in response to hunger and satiety cues, have unconditional permission to eat, and cope with feelings without food, are less likely to engage in eating behaviors that lead to weight gain.

2011 Studies

Augustus-Horvath CL and Tylka T.  (2011) The Acceptance Model of Intuitive Eating: A Comparison of Women in Emerging Adulthood, Early Adulthood, and Middle Adulthood. J Counseling Psychology 2011 (Jan ) 58:110-125.

The acceptance model of intuitive eating posits that body acceptance by others helps women appreciate their body and resist adopting an observer's perspective of their body, which contribute to their eating intuitively/adaptively. We extended this model by integrating body mass index (BMI) into its structure and investigating it with emerging age, in adult women from ages 18–65 years old.

Heileson J.L., & R. Cole (2011). Assessing Motivation for Eating and Intuitive Eating in Military Service Members. Journal of the American Dietetic Association, 111 (9 Supplement), Page A26.

Intuitive Eating was associated with lower body mass index levels in 100 active military troops.

Dockendorff, S. A., Petrie, T. A., Greenleaf, C., & Martin, S. (2011, August).Intuitive Eating Scale for Adolescents: Factorial and construct validity. Paper presented at the 119th annual American Psychological Association conference, Washington, DC.

Tylka’s Intuitive Eating scale was adopted for adolescents and Intuitive Eating was associated with health benefits including lower body mass index, without internalizing the thin ideal, positive mood, and greater life satisfaction.

Sarah H. Shouse S. J. & Nilsson, J. (2011). Self-Silencing, Emotional Awareness, and Eating Behaviors in College Women. Psychology of Women Quarterly, 35: 451-457.

Expression of thoughts, feelings, or needs seems to be a critical aspect of healthy eating behaviors.  The suppression of voice, combined with high levels of emotional awareness, may decrease trust of internal signals of hunger and satiation and disrupt Intuitive Eating. Intuitive eating is maximized when a woman has high levels of emotional awareness and low levels of self-silencing. Conversely, intuitive eating is disrupted.

Young, S. Promoting healthy eating among college women: Effectiveness of an intuitive eating intervention. Iowa State University, 2011, Dissertation 147 pages; AAT 3418683.

This is the first experimental study to test the effectiveness of an intuitive eating intervention designed to increase adaptive eating practices and reduce eating disorder risk factors. Overall these results present empirical evidence that the intuitive eating model can be a promising approach to disordered eating prevention in a variety of service delivery modalities.

2010 Studies

Cole RE and Horacek T. Effectiveness of the “My Body Knows When” Intuitive-eating Pilot Program. Am J Health Behavior 2010; (May-June):286-297. 

The objective of this study was to evaluate the effectiveness of the “My Body Knows When” Intuitive Eating program tailored to assist Fort Drum military spouses in rejecting the dieting mentality.The intuitive-eating program was able to significantly transition participants away from a dieting mentality towards intuitive-eating lifestyle behaviors. Overall, Intuitive Eating is a holist approach to long-term healthy behavior change and would benefit from an extended support system to improve effectiveness.

 Galloway A.T., Farrow, C.V., & Martz DM. (2010). Retrospective Reports of Child Feeding Practices, Current Eating Behaviors, and BMI in College Students. Behavior and Psychology (formerly Obesity), 18(7):1330-1335.

Nearly 100 college-aged students and their parents completed retrospective questionnaires of parental feeding practices regarding the college students’ childhood. The results showed that parental monitoring and restriction of food intake had a significant impact on their college student’s body mass index, emotional eating, and Intuitive Eating Scale scores.

MacDougall EC. An Examination of a Culturally Relevant Model of Intuitive Eating with African American College Women. University of Akron, 2010. Dissertation 218 pages.

The present study explores the model intuitive eating with African American college women. Results of the present study provide empirical support for several propositions underlying a model of intuitive eating that suggests several, but not all, model paths may extend and generalize to more diverse samples of women.

2008-2009  Studies

2006-2007  Studies

2004-2005 Studies

  • Bacon L. Size Acceptance and Intuitive Eating Improve Health in Obese Female Chronic Dieters. J Am Dietetic Assoc.2005;105:929-936.
  • Hawks S et al. Relationship Between Intuitive Eating and Health Indicators Among College Women. Am J Health Ed 2005:Nov-Dec;36(6):331-336

Special thanks to Steven R. Hawks of BYU; Tracy L. Tylka of OSU; and Lori Smitham of Univ Notre Dame for advancing and validating the Intuitive Eating process and allowing their research to be shared on this site.


Studies Related to Intuitive Eating

  • Bacon L and Aphramor L.Weight Science:Evaluating the Evidence for a Paradigm Shift. [2011]. Nutrition Journal, January. 10:9. [Free full text]. http://bit.ly/f4CKOK .
  • Ciampolini M et al., Sustained Self-Regulation of Energy Intake: Initial Hunger Improves Insulin Sensitivity, Journal of Nutrition and Metabolism, vol. 7  2010. [Free full text]
  • Ciampolini M et al. Sustained self-regulation of energy intake. Loss of weight in overweight subjects. Maintenance of weight in normal-weight subjects, Nutrition and Metabolism, vol. 7, article 4, 2010. [ Free full text.]
  • Ciampolini Mand R. Bianchi, Training to estimate blood glucose and to form associations with initial hunger, Nutrition and Metabolism, vol. 3, article 42, 2006. [ Free full text.]
  • Eneli et al. (2008). The Trust Model: A Different Feeding Paradigm for Managing Childhood Obesity.Obesity.2197-2204. [Free Full Text.]

  • Field AE et al.(2003).Relation Between Dieting and Weight Change Among Preadolescents and Adolescents. Pediatrics, 112:900-906. [Free Full Text.]

  • Mann, T. (2001).Medicare’s search for effective obesity treatments: Diets are not the answer. Am. Psychologist, 62(3): 220-233.

  • Neumark-Sztainer D, Wall M, Guo J, Story M, Haines J, Eisenberg M. (2006). Obesity, disordered eating, and eating disorders in a longitudinal study of adolescents: how do dieters fare five years later? J Am Diet Assoc,106(4):559-568.

  • K H Pietiläinen, S E Saarni, J Kaprio and A Rissanen (2011). Does dieting make you fat? A twin study. International Journal of Obesity.

Support Groups

When we wrote the first edition of Intuitive Eating in 1995, not many people had heard of it. Today, not only is the phrase Intuitive Eating commonly used, there are support groups popping up all over the country--from internet discussion forums to weekly meetings in person. We are delighted to share these resources to help you along your journey. If you have a free support group you'd like to share, send us your your link, and we'd be happy to post it.

ONLINE

  • Intuitive Eating Online Community   This is our official support group, brought to you by Elyse and Evelyn based on our book, Intuitive Eating. Get inspiration & support from the Intuitive Eating Community with nearly 4,500 members.  We are dedicated to maintaining a free membership.
  • Intuitive Eating Support Group   Over 1500 members--their motto, "Never Diet Again".
  • Intuitive Eating For Mommies  Join together with other moms towards body acceptance and food appreciation

Workshops

Purchase CD of this 2007 Workshop

Intuitive Eating Workshop for Professionals

  • Learn the Core Skills and Hidden Nuances of the Intuitive Eating Process. This hands-on interactive workshop presented by the original creators of Intuitive Eating helps you to
  • Identify the transformation stages of Intuitive Eating
  • Learn effective counseling skills for Intuitive Eating
  • Prevent the traps that get patients stuck
  • Overcome your fears in implementing this process
  • Work effectively with various age groups

Past Workshops

November 9, 2006 in Philadelphia

What Do You Mean it's Healthy to Eat Chocolate and French Fries? Intuitive Eating in the Treatment of Eating Disorders.

Presented by: Evelyn Tribole, MS, RD

At the 16th Annual Renfrew Center Foundation Conference for Professionals

Links

As the internet becomes more of a resource, we have decided to begin a short list of online links which we feel are helpful in relation to the Intuitive Eating process.

If you have a link to resources which you feel would be helpful, you may contact us and we can evaluate the link for inclusion in the website.

  • Eating Disorder Hope
    A helpful virtual library of resources, including audio lectures and reading materials in related subjects
  • NCES Website Health and nutrition information catalog, where you can find the Intuitive Eating PowerPoint presentation by searching 'Intuitive Eating' on the site.
  • Social Media


 

 

Professionals

Certification| LinkedIn| Supervision| Training| Worksheets


Intuitive Eating Counselor Certification

We are eager to spread the message of Intuitive Eating through allied health professionals who qualify to be certified and listed on our Certified Intuitive Eating Counselors Directory.

While we both have private practices and offer phone sessions, we receive numerous requests for local Intuitive Eating health professionals. To help fill this gap, we offer an Intuitive Eating certification course through Helm publishing.

Health professionals include dietitians, psychotherapists, physicians, physical therapists, nurses, chiropractors, dentists, occupational therapists, licensed massage therapists, licensed physical trainers, certified health education specialists, licensed health and life coaches, and others in the health profession who espouse the Intuitive Eating principles in their work.

For more information on how to get certified, click:


Intuitive Eating Professionals on LinkedInLinkedIn Intuitive Eating Professionals (Free)

This is a great group of allied health professionals, where we share news, views, and resources. It's free to join. (You will need to sign-up if you are not a member of LinkedIn). Here's the link to join: LinkedIn Intuitive Eating Professionals.


Supervision for Professionals
 
  • Southern California-Beverly Hills: Monthly Supervision Group for Professionals. Bring your cases and questions to an in-person supervision group at Elyse Resch's office in Beverly Hills. Call Elyse for details:  310-551-1999
  • National: Group Telephone Supervision with Evelyn. For more information, click this link: Intuitive Eating Group Supervision for Professionals.

Training: Intuitive Eating Pro Skills

Learn effective Intuitive Eating counseling skills without leaving your office. A client's relationship with food often mirrors his or her relationship issues in life. When you know what patterns to look for and what to do about it, the Intuitive Eating process becomes a very rewarding and meaningful way to work with clients.

This is a 6-week, teleseminar training series, which is an interactive small group format for allied health professionals.

  • TeleSeminar Series. We will "meet" over the phone. Each member of the group can hear and be heard by every other member. 

For a schedule of courses and to learn more, click:


Intuitive Eating Worksheets

Help your clients through the Intuitive Eating process with a set of 21 worksheets, created by Evelyn Tribole, MS RD.

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