The following handouts are from the book Moving Away From Diets and the companion handout packet. Feel free to download and use them for educational purposes. Please leave copyright and contact information intact. Clients of Karin and Amy have available additional tools.
"I love the worksheets because they help me get back into balance.  The hunger/fullness worksheets remind me that it's about how I feel, and take me back to a more natural process of eating, moving me away from being obsessed with measuring calories.  It's never easy, but this makes it easier when I start finding myself thinking too much about it."  LL Studio City, CA

The Hunger/Satiety Food Journal - Increase awareness of eating, hunger, satiety and fullness. Learn how you use food in your life, and reconnect with internal signals of hunger and satiety. (For how to use the hunger/satiety graph, see the Basic Hunger/Satiety Scale below.)

Why so many squares?  You can graph other changes besides hunger and satiety that occur around eating. For instance, right below your hunger/satiety for a meal, you can graph a change in feelings (such as anxiety) that seems to occur with each meal. This can help clarify true hunger and satiety cues.

 

Variations of the Food Journal   If it is easier to have numbers in the squares:
                                       
Food Journal II  (numbers written every second line)
                                       
Food Journal III (numbers written every third line)               

Basic Hunger/Satiety Scale  - If you have dieted, are a member of The Clean Plate Club, or simply are no longer able to listen to your body's' signals of hunger and fullness, this scale is for you. Learn to understand, trust and use your body's signals to determine when and how much to eat.

Comparing Traditional and Nondiet Approaches to Eating and Weight Issues - Compare traditional diets with the more effective, compassionate "nondiet" approach. Review any time you feel you might want to go back to dieting!

Wanting to Be Thin vs. Being Thin - When we want, we can dream about how it will be when we get exactly what we want. That incurs no disappointment. But getting it? That's different. Find out more about wanting...and wanting to be thin!

Inward Listening: A Path to Authentic Relationship with Your Inner Self - Learn the core foundations to building a healthy relationship with your inner self through inward listening. Developed by Cassie Hessler-Smith, PhD, a therapist in Gainesville, Florida who specializes in treating those suffering from trauma and eating disorders.

The Eater's Agreement - An amazingly nourishing affirmation.

Reducing the Squid-Factor In Your Life - Feel squeezed by the pressures of others' demands? Have a hard time taking care of yourself when others need your time and attention? What can you do?

Walking and Stopping Meditation - Slow down and become more fully aware.

 

 


Learn more!!!  Don't miss an issue of our complementary monthly E-zine, Stay Attuned: The E-zine for Nourishing Connections.