Use these free products to help you become an intuitive eater and break free of food issues. We are developing several products, so check back often. Permission is granted to use the following for educational purposes:

The Hunger/Satiety Food Journal – To help you increase awareness of eating, hunger, satiety and fullness. Find out where the problems are, 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?  We often ask our clients to graph things besides hunger and satiety. 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 - numbers in the graph:

H/S Food Journal II  (numbers written every second line)
H/S 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!

Eating Styles Compared - compare the two eating styles that typically cause weight gain to intuitive eating.

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.