Intuitive Eating & Health At Every Size (HAES)
Learn how intuitive eating can help you repair your relationship with food and how the HAES movement can improve your health without focusing on the scale
You may have heard the terms 'intuitive eating' and 'HAES' (Health at Every Size'), but how much of what you've heard has been distorted by diet culture?
Increasingly diet culture and diet companies are co-opting the term ‘intuitive eating’ and turning it into the ‘hunger and fullness diet’, which will set you up for more disordered eating habits.
Here I unpack the misconceptions and recommend the best books for intuitive eating. I’ll also show you how you can apply the principles of intuitive eating to your relationship with food and unlearn strict food rules. I’ll also show you how the Health at Every Size movement helps you improve your health without focusing on the scale.
Imagine a life where food is no longer a source of stress or guilt—where you trust your body, enjoy every meal, and feel confident in your choices. With intuitive eating, this is your reality. Discover the powerful benefits of food freedom and how it can lead to lasting health and happiness. Ready to embrace this transformative approach? Join my Intuitive Eating Course and start your journey today.
Rebuilding trust with your body can feel overwhelming, but with intuitive eating, you can reconnect with your body’s wisdom and embrace food freedom. Learn how to honor your hunger, make peace with food, and challenge the diet mentality to create a healthier, more compassionate relationship with yourself. Ready to deepen your journey? Our Intuitive Eating Course offers the support you need to fully embrace body trust and true wellness.
Tired of feeling guilty after every meal? It’s time to break the cycle of food guilt and embrace food freedom. In this post, we’ll guide you through five powerful steps to help you challenge diet culture, enjoy eating without shame, and build a healthier relationship with food. Ready to take the next step? Our Intuitive Eating Course is here to support you on your journey to lasting food freedom.
Ready to redefine your relationship with food? Discover the key elements of a healthy, balanced approach to eating that nourishes both your body and mind. From embracing all foods without guilt to practicing self-compassion, learn how to cultivate a more peaceful and joyful connection with food. Explore our Course Library for deeper guidance and take the next step in your wellness journey.
Unlock the secrets to balancing nutrition and mental health with our comprehensive guide. From embracing nutrient-dense foods to practicing mindful eating, discover actionable tips to support both your body and mind. Ready to take your wellness journey further? Explore our Intuitive Eating Course for in-depth guidance on creating a diet that fosters holistic well-being and a healthier relationship with food.
Transform your approach to food with mindful eating! Our guide explores practical tips for savoring each meal, tuning into your body’s hunger cues, and creating a balanced relationship with eating. Dive into the benefits of mindful eating and learn how it can enhance your overall well-being. For a deeper dive into intuitive eating and personalized support, check out our Intuitive Eating Course and start your journey toward holistic wellness today!
Did you know that your mental health can significantly impact your physical well-being? From chronic stress to anxiety and depression, the state of your mind influences how your body feels and functions. Discover how to nurture your mind-body connection with practical tips and holistic strategies for a healthier, more balanced life. Ready to dive deeper? Explore our Course Library for expert guidance on achieving comprehensive wellness.
Are you stuck in the cycle of emotional eating and restrictive dieting? It’s time to break free. Discover why restricting food can make emotional eating worse and learn compassionate, effective strategies to address the real issues behind your cravings. Embrace a healthier, more balanced relationship with food and emotions. Ready to dive deeper? Our Emotional Eating course offers the support and tools you need for lasting change.
Is it true hunger or something more emotional? Understanding the difference between physical and emotional hunger is key to making mindful choices about when and why you eat. Learn how to recognize your body's cues and take control of your relationship with food. Ready to dive deeper? Our Emotional Eating course offers compassionate guidance and practical tools to help you navigate emotional eating and embrace lasting change.
Emotional eating is more than just a habit—it’s a response to our deepest feelings. Understanding what triggers emotional eating and learning how to manage it can transform your relationship with food and your emotions. Ready to take control? Our Emotional Eating Course offers the tools and insights you need to break the cycle with compassion and confidence.
Feeling anxious about food during the festive period? You’re not alone. In this post, we share practical tips to help you navigate food-related anxiety and social pressures during Christmas and New Year’s. From setting boundaries to embracing mindful eating, learn how to enjoy the season without stress. Ready to make peace with food? Explore our Intuitive Eating Course for the support you need.
Worried about navigating festive meals without the usual guilt? This post is your guide to enjoying Christmas and New Year’s feasts with confidence and joy. Discover five simple tips to help you savour every bite, embrace mindful eating, and let go of food-related stress. Ready to make this festive period guilt-free? Explore our Intuitive Eating Course for lasting support in building a healthy relationship with food.
Curious about the difference between intuitive eating and traditional dieting? Our latest post explores why intuitive eating is the healthier choice for long-term well-being. Learn about the detrimental effects of dieting, including its impact on your health and relationship with food, and discover how intuitive eating promotes a balanced, guilt-free approach to nourishment. Embrace a sustainable path to wellness and find out why intuitive eating supports health at every size.
Ready to break free from restrictive diets and embrace a healthier relationship with food? Dive into our guide on starting your intuitive eating journey. Discover actionable tips for reconnecting with your body’s natural hunger cues, making peace with all foods, and celebrating self-acceptance. Transform your approach to eating and find joy in nourishing yourself with compassion and creativity.
Explore the ten principles of Intuitive Eating in this in-depth guide. Learn how to rebuild your relationship with food, trust your body’s natural signals, and embrace food freedom. This comprehensive post covers everything from rejecting diet culture to honouring your health with gentle nutrition, offering practical insights for a more compassionate approach to eating and well-being.
Struggling with diets and food guilt? Discover Intuitive Eating—a compassionate approach that helps you reconnect with your body's natural signals and find joy in eating again. In this beginner’s guide, we explore the key principles of Intuitive Eating, focusing on body positivity, mental well-being, and the freedom to enjoy food without restriction. Start your journey toward a healthier, happier relationship with food today
Stress, and stress-related illnesses and symptoms are on the rise, and there’s no doubt that COVID-19 has compounded what was already a huge problem for society. In this article, I will explain why stress is so damaging for your health and illustrate how many of the health problems we associate with weight, can be alleviated or managed by tackling mental health rather than fixating on dieting or weight loss.
There are loads of great podcasts presented by dietitians, nutritionists, doctors, and therapists. Often, they feature other experts on their shows. It’s a fantastic way to learn a lot about a topic and hear some of the discussions and debates on an issue. Here are my favourite podcasts on Health At Every Size®, Body Positivity, and Intuitive Eating.
Looking to make peace with food, exercise and your body? These are the books you need to start with. These books cover the topics of intuitive eating, body confidence, emotional eating and listening to your body's own cues and wisdom.
Intentional weight loss is often a real struggle for women with PCOS and more often than not leads to feelings of frustration, guilt, shame and desperation, especially where fertility becomes a concern. It’s understandable that many women in this position will turn to drastic diets and risk developing disordered eating, poor body image and eating disorders as a result. These resources discuss how intuitive eating can work with PCOS.
Gaining weight is very normal for anyone who begins practising intuitive eating after a period of restrictive eating (whether through dieting or restrictive eating disorders). Here are my tips for how to address and cope with your fears around this initial weight gain, in order to avoid falling into the temptation of dieting or disordered eating behaviours.
Having a truly peaceful relationship with food means also having a non-judgemental awareness of the different types of hunger we experience. Here are 8 different types of hunger you might experience…
Taking some time to figure out which eating style you fall into can help bring awareness to any patterns of disordered eating you may have, and highlight the particular challenges you need to tackle on your own recovery journey.
Here's how you can improve your health, without focusing on weight loss. I also explain why not all weight loss is a 'good' thing, or likewise: why not all weight gain is 'bad'.
Intuitive Eating is much needed a breath of fresh air from diet culture. It's about listening to your body's cues for hunger, fullness, satiety, taste and emotional needs - i.e. your instincts, instead of external 'food rules' and giving yourself unconditional permission to eat.
The ability to pick up on your body's signals and translate them is called 'Body Awareness'. Here's how to develop the skill of listening to what your body is trying to tell you and knowing how to act on it.
When it comes to our health and fitness, our mindsets (i.e. our attitudes, beliefs and assumptions) are often the hardest part of us to change. Mindset matters because it affects the relationship you have between food, exercise and your body. In this blog post we look at the difference between a dieting mindset and a healthy mindset.
Are you tired? Do you suffer from headaches, backaches or pelvic discomfort? Do you experience depression or feel anxious? Do you have allergies, rashes or autoimmune issues? Have you lost your sex drive? Dr Rachel Carlton Abrams' new book, Body Wise, might just hold the answers.
This ultimate bundle is made up of 5 amazing digital workbooks for you to complete digitally using your computer, or print off, pop in a binder and work through at your own pace.
It's like having your own health coach at your fingertips, only it costs less than the average price of one coaching session!
The workbooks included:
WORKBOOK ONE: STRESS & ANXIETY
This workbook is for you if you feel like you're overwhelmed with life's worries and responsibilities. Stress is likely to be affecting your health, happiness, and your work and personal life.
By the end of this workbook you will:
• Recognise the symptoms of anxiety and depression
• Learn how to manage thoughts of worry, catastrophic thinking and negative thought patterns.
• Learn how breathing exercises can relieve the symptoms of stress and immediately calm you down.
• Learn how using SCRUM methodology can make managing your work and business significantly less stressful and more productive.
• Put in place highly effective morning and evening routines, tailed to your lifestyle.
• Bring joy, passion and creativity back into your life and find your sense of purpose.
• Reduce feelings of isolation, put less pressure on your romantic connections and rekindle your social life in a way that fits around your life's responsibilities and interests.
• Put in place lifestyle habits which will support your calm mindset and improve your overall health.
WORKBOOK TWO: BODY IMAGE //Expanded Edition//
This printable workbook is designed to help you move from a place of hating your body, to a place of respecting and accepting your body, while also recognizing that you are so much more than your appearance. After completing the coaching exercises your body image will no longer hold you back from the parts of life you've been missing out on.
This 37-page workbook is split into three parts:
1. Body Neutrality - Shifting your focus away from your physical appearance and onto the other parts of what makes you, you.
2. Body Acceptance – Learning how to show your body respect and compassion and reach a place of peaceful acceptance with it.
3. Body Confidence – Reaching the stage where we don’t let our appearance or, more accurately, the thoughts we have about our appearance hold us back from enjoying the life we want.
WORKBOOK THREE: EMOTIONAL EATING
This workbook is packed with coaching exercises based on Cognitive Behavioural Therapy (CBT) to help you better understand the causes of emotional eating and put in place effective alternative, more effective coping strategies for difficult emotions.
This workbook is split into three parts:
1. Understanding Emotional Eating
2. Developing Emotional Awareness
3. Developing Coping Strategies for Difficult Emotions
My approach to Emotional Eating is ‘Anti-Diet’, which means I do not view emotional eating as an ‘eating problem’. Research shows that responding to emotional eating by restricting food intake increases the risk of binge eating and so this is something I strongly advise against when working to overcome emotional eating.
Instead, the focus throughout this workbook will be to become more emotionally aware that we can accurately label our emotions, identify our underlying needs and meet them effectively.
By taking the time to work through the 43 pages of this workbook, you will:
• Understand why dieting or food restriction is NOT a solution to emotional eating (and why it exacerbates it)
• Understand why you comfort eat and how it's benefiting you (yes, really)
• Increase your emotional awareness - you'll be able to accurately label what you're feeling and identify the cause of it
• Develop effective, alternative coping strategies for coping with strong emotions
WORKBOOK FOUR: PEACEFUL EATING
The Printable Intuitive Eating Workbook for people who want to leave diets behind once and for all and embrace Intuitive Eating instead.
The workbook is split into three parts:
1. Developing Body Awareness – these exercises are designed to help you check in with your body’s signals, including your hunger and fullness cues.
2. Unconditional Permission to Eat – these exercises will help you understand and ditch the food rules you’ve adopted from past diets and diet culture.
3.Mindful Eating – these final exercises will help you find enjoyment and satisfaction from food and listen out for pesky thoughts of diets creeping back into your mind.
WORKBOOK FIVE: HEALTH BEYOND THE SCALE
In this workbook, we will be taking steps to improve our physical health, without focusing on weight. The truth is, we can only truly focus on our health, both physical and psychological once we have totally removed ourselves from diet culture and the dieting mindset.
Throughout this workbook, I want you to keep in mind that our health is important, but that it is also not a measure of our self-worth. It does not define us as people, as we are not ‘bad’ people when we become ill or if we have health issues.
This workbook is split into three parts:
• Part 1 - Joyful movement, where we will look at how to add pleasurable forms of movement into our lives and working through the barriers and issues we may have around exercise.
• Part 2 - Gentle nutrition, where we will look at the physical effect’s food has on us, some general nutritional guidelines (not rules!), and why calories and portion sizes are irrelevant. We will also discuss what we mean by the term ‘play-food’ and the value of ‘play-food’.
• Part 3 - Alternative ways to assess health, where we will look at biomarkers such as blood pressure, blood glucose, and blood cholesterol. All of these are far more useful in diagnosing, managing, and preventing common lifestyle illness, than simply stepping on a bathroom scale.
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PRINTING TIPS:
This workbook contains a mix of portrait and landscape pages. Please select 'Auto portrait/landscape'
when printing.
You can also print on both sides to save paper.
Follow me on Instagram & Facebook: @beyondthebathroomscale
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ABOUT THE CREATOR
Karen Lynne Oliver, BA, MA, is the founder of Beyond The Bathroom Scale®, a hub of self-help resources to aid with recovery from disordered eating and body image.
A former Social Worker, Karen holds a bachelor’s degree in Sociology, specialising in health and society and a master’s degree in Social Work. She has trained in counselling skills and psychotherapy-based approaches including Cognitive Behavioural Therapy (CBT), Dialectical Behavioural Therapy (DBT) and Motivational Interviewing (MI).
Karen has previously written HuffPost UK and has been featured in The Metro, Cambridge Independent and Cosmopolitan Magazine.
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NOT LICENSED FOR PROFESSIONAL USE
To obtain professional use license, please purchase the workbooks using this link: https://beyondthebathroomscale.co.uk/therapy-workbooks/p/body-image-disordered-eating-cbt-workbooks-digitally-fillable-and-printable-for-professional-use-health-coach-therapist-pt
© Copyright 2020 Beyond The Bathroom Scale® – All Rights Reserved.
"Beyond The Bathroom Scale" is a Registered UK Trademark and the intellectual property of the website owner, Karen Oliver, trading as Beyond The Bathroom Scale, part of Lynne Media ('our', 'we', 'us').
We take the protection of our intellectual property very seriously. If we discover that you have breached the terms of the license, we may bring legal proceedings against you and seek monetary damages and/or an injunction to stop you using our materials. You could also be ordered to pay our legal costs.
“Food is always on my mind. I feel out-of-control around my favourite foods, I always end up binging on them when I finally let myself have them. I worry about calories and macros and track them using an app. I have a long history of dieting which started when I was a teenager. I feel like food probably isn’t this big of a deal for other people, I wish I could relax around it like they seem to.”
Does this sound like you?
The Printable Peaceful Eating Workbook for people who want to leave diets behind once and for all and embrace Intuitive and Mindful Eating instead.
The workbook is split into three parts:
1. Developing Body Awareness – these exercises are designed to help you check in with your body’s signals, including your hunger and fullness cues.
2. Unconditional Permission to Eat – these exercises will help you understand and ditch the food rules you’ve adopted from past diets and diet culture.
3.Mindful Eating – these final exercises will help you find enjoyment and satisfaction from food and listen out for pesky thoughts of diets creeping back into your mind.
This workbook is packed with useful ‘cheat sheets’ and worksheets for you to print and make copies of.
You could create your own binder of self-help resources for your mental wellbeing and personal development and add to them using additional workbooks available on the Lynne Media Etsy Store.
__________________________________________________________________________________________________
TIPS:
This workbook contains a mix of portrait and landscape pages. Please select 'Auto portrait/landscape'
when printing.
You can also print on both sides to save paper.
**No Printer? No problem!**
Your purchase is a digitally fillable pdf, which you can complete using your computer :)
ABOUT THE CREATOR:
Karen Lynne Oliver, BA, MA, is the Founder of Beyond The Bathroom Scale®, a hub of self-help resources to aid with recovery from disordered eating and body image. Karen is also the Programme Director of The Health Mindset Programme™, a 6-month online self-help programme for anyone who wants to improve their body image and relationship with food.
Karen has had articles published in on HuffPost UK and has been featured in The Metro and Cosmopolitan Magazine. Her award-winning blog and coaching programme is based on the Health at Every Size ® approach to health and draws on the principles of Intuitive Eating, the Body Positivity movement, Motivational Interviewing (MI), Positive Psychology and Dialectical Behaviour Therapy (DBT), in order to help busy women tackle disordered eating, overcome emotional eating and recover from long-term dieting via a holistic, research-led online coaching programme.
A former Social Worker, Karen comes from an academic background of Psychology and Sociology. She holds a bachelor’s degree in Sociology, specialising in health and society and a master’s degree in Social Work. She has trained in Counselling skills and Psychotherapy-based approaches such as CBT, DBT and Motivational Interviewing.
______________________________________________________________________________________________________________________________________________________________________
NOT LICENSED FOR PROFESSIONAL USE
To obtain a professional use license, please purchase the workbooks using this link: https://beyondthebathroomscale.co.uk/therapy-workbooks/p/body-image-disordered-eating-cbt-workbooks-digitally-fillable-and-printable-for-professional-use-health-coach-therapist-pt
© Copyright 2020 Beyond The Bathroom Scale® – All Rights Reserved.
"Beyond The Bathroom Scale" is a Registered UK Trademark and the intellectual property of the website owner, Karen Oliver, trading as Beyond The Bathroom Scale, part of Lynne Media ('our', 'we', 'us').
We take the protection of our intellectual property very seriously. If we discover that you have breached the terms of the license, we may bring legal proceedings against you and seek monetary damages and/or an injunction to stop you using our materials. You could also be ordered to pay our legal costs.
“I’ve been practising Intuitive Eating for awhile. I beginning to feel more at peace with food and my body - but I’m concerned about my health! I want to exercise - not from a place of punishment, but from a place of wanting to care for my body. I also want to improve my nutrition, without slipping back into dieting.”
Does this sound like you?
In this workbook, we will be taking steps to improve our physical health, without focusing on weight. The truth is, we can only truly focus on our health, both physical and psychological once we have totally removed ourselves from diet culture and the dieting mindset.
Throughout this workbook, I want you to keep in mind that our health is important, but that it is also not a measure of our self-worth. It does not define us as people, as we are not ‘bad’ people when we become ill or if we have health issues.
This workbook is split into three parts:
• Part 1 - Joyful movement, where we will look at how to add pleasurable forms of movement into our lives and working through the barriers and issues we may have around exercise.
• Part 2 - Gentle nutrition, where we will look at the physical effect’s food has on us, some general nutritional guidelines (not rules!), and why calories and portion sizes are irrelevant. We will also discuss what we mean by the term ‘play-food’ and the value of ‘play-food’.
• Part 3 - Alternative ways to assess health, where we will look at biomarkers such as blood pressure, blood glucose, and blood cholesterol. All of these are far more useful in diagnosing, managing, and preventing common lifestyle illness, than simply stepping on a bathroom scale.
This workbook is packed with useful ‘cheat sheets’ and worksheets.
______________________________________________________________________________________________________________________________________________________________________
TIPS:
This workbook contains a mix of portrait and landscape pages. Please select 'Auto portrait/landscape'
when printing.
You can also print on both sides to save paper.
**No Printer? No problem!**
Your purchase includes two versions of the workbook - a printable pdf and a digitally fillable pdf, which you can complete using your computer :)
ABOUT THE CREATOR:
Karen Lynne Oliver, BA, MA, is the Founder of Beyond The Bathroom Scale®, a hub of self-help resources to aid with recovery from disordered eating and body image. Karen is also the Programme Director of The Health Mindset Programme™, a 6-month online self-help programme for anyone who wants to improve their body image and relationship with food.
Karen has had articles published in on HuffPost UK and has been featured in The Metro and Cosmopolitan Magazine. Her award-winning blog and coaching programme is based on the Health at Every Size ® approach to health and draws on the principals of Intuitive Eating, the Body Positivity movement, Motivational Interviewing (MI), Positive Psychology and Dialectical Behaviour Therapy (DBT), in order to help busy women tackle disordered eating, overcome emotional eating and recover from long-term dieting via a holistic, research-led online coaching programme.
A former Social Worker, Karen comes from an academic background of Psychology and Sociology. She holds a bachelor’s degree in Sociology, specialising in health and society and a master’s degree in Social Work. She has trained in Counselling skills and Psychotherapy-based approaches such as CBT, DBT and Motivational Interviewing.
NOT LICENSED FOR PROFESSIONAL USE
To obtain a professional use license, please purchase the workbooks using this link: https://beyondthebathroomscale.co.uk/therapy-workbooks/p/body-image-disordered-eating-cbt-workbooks-digitally-fillable-and-printable-for-professional-use-health-coach-therapist-pt
© Copyright 2020 Beyond The Bathroom Scale® – All Rights Reserved.
"Beyond The Bathroom Scale" is a Registered UK Trademark and the intellectual property of the website owner, Karen Oliver.
We take the protection of our intellectual property very seriously. If we discover that you have breached the terms of the license, we may bring legal proceedings against you and seek monetary damages and/or an injunction to stop you using our materials. You could also be ordered to pay our legal costs.
Intuitive Eating (IE) is a brilliant approach for making peace with food. But after years of dieting, disordered eating or full blown eating disorders, embracing Intuitive Eating can be a very daunting task. It’s also not suitable for everyone, right away. It’s therefore important to assess honestly, where you’re at with food and eating, before you dive into Intuitive Eating. Here’s some questions to help you assess your readiness…