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Intuitive Eating Resources

Intuitive Eating Resources

I rounded up my best free intuitive eating resources, body neutrality resources, and Health at Every Size resources. It includes books, blogs, podcasts, programs, and courses.

Intuitive eating and body neutrality are increasingly becoming popular among women for a number of good reasons. For one, it’s been proven to lead to positive health outcomes. In addition, both are a healthy approach to health that puts you in control of your eating behaviours and body image.

Health at every size is the overarching weight-neutral health principle that drives the foundation of both intuitive eating & body neutrality.

This blog post is aimed at helping you discover intuitive eating resources to support you in your journey Going Beyond the Food: which means ditching diet culture, making peace with food and your body.

What is Intuitive Eating?

Body neutrality definition

The meaning of Health at Every Size

My top 4 free intuitive Eating resources

Intuitive eating resources

Body Neutrality resources

Health at Every Size resources

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What is Intuitive Eating?

Intuitive eating is an evidence-based approach to eating that allows you to be the expert of your own body. And this self-care eating framework enables you to develop a healthy relationship with food and your body.

Moreover, it teaches you to trust your ability to meet your own needs, distinguish between physical and emotional hunger, and ultimately develop body wisdom.

Most importantly, eating intuitively is well–researched and proven health framework supported by more than 100 intuitive eating studies as of 2020.

What is Body neutrality?

Body Neutrality definition is about empowering you to embrace yourself as you are. That’s including the parts you don’t like about yourself.  And its focus is to avoid self-hate while simultaneously relieving you from the pressure of having to love your body.

And the framework of Body Neutrality recognizes that not everyone is going to love every part of themselves all the time because that’s  an unrealistic expectation, to say the least.

In short, the goal is to respect and accept your body for what it is – and that’s it.

What is Health at Every Size?

Health at Every Size definition is a philosophy and an approach to health. Linda Bacon, Ph.D  wrote the book Health at Every Size: The Surprising Truth About Your Weight.

The book demonstrated through health at every size research and studies that health behaviours influence health more than weight.

Above all, the HAES movement promotes the simple truth that all bodies are good bodies. It shifts the focus away from dieting for weight control.

Instead, it steers you toward self-care practices that support your body’s natural wisdom and vitality.

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My top 4 free intuitive eating resources

#1 The Going Beyond The Food Show

This is my intuitive eating podcast. A collection of 200+ episodes that cover all topics about intuitive eating, body neutrality, and health at every size.

I suggest you get started at show 199 and move your way up!

#2 Health at Every Size Manifesto

A free HAES guide is provided by Dr. Linda Bacon.  And it explains the Heath at Every Size approach to health and provides sustainable research-based evidence that demonstrates that health is accessible at any body size.

#3 Beauty Redefined

Beauty Redefined is a non-profit, dedicated to promoting positive body image online and in live speaking events. This website is run by identical twins Lexie Kite, Ph.D. and Lindsay Kite, Ph.D.

These two experts teach body image resilience through research-backed online education available on their website, and social media. Visit their blog and TEDx Talk.

#4 Get Started Guide

I created this free guide to help women understand the basics of intuitive eating. Most importantly, this guide is followed by a series of educative articles to help you to get started on this new journey.

Get the FREE guide here.

 

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Intuitive Eating Resources

There are 3 levels of resources for you if you are ready to learn intuitive eating.

#1 Intuitive Eating Books

Evelyn Tribole is the ultimate intuitive eating expert, my teacher, and my mentor. She has dedicated her career to training health professionals with the intuitive eating framework.

All of our programs at Going Beyond The Food are certified by The Original Intuitive Eating Pro®.

The Intuitive Eating Book

The Intuitive Eating Workbook

#2 Structured Online Intuitive Eating Program

The Intuitive Eating Project is a 5-week online program.

In addition, it is a self-study program to teach you Intuitive Eating in an easy step by step, supported by an online community, and dozens of videos, guides and integration exercises. And it’s lead by myself, Intuitive Eating Expert, Stephanie Dodier CNP.

#3 Intuitive Eating Program Private Counselling

Two options for you:

#1 If you want to work with a local intuitive eating certified counsellor, then, you can visit this directory to locate someone to work with you 1-on-1.

#2  You can visit this intuitive eating coaching page on my website. Not only will you be able to read more on my coaching programs but also submit your application if you would like to work with me 1-on-1.

Most importantly, my 1-on-1 coaching is inclusive of body neutrality and health at every size alongside with intuitive eating.

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Body Neutrality Resources

Are you ready to get started making peace with your body? Then, there are 3 levels of resources for you.

#1 Body Neutrality Books

I would suggest starting reading books. Things No One Will Tell FAT Girls by Jess Baker is a lived-experience book combined with research. This book was a game-changer!

The second book you should read is definitely The Beauty Myth: How Images of Beauty Are Used Against Women by Naomi Wolf. This is a classic that redefined the relationship between beauty and female identity. Body image issue is a feminist issue! Must read for all women.

#2 Body Image Courses & Programs

I would suggest two online programs. Both of these programs are a step by step structured program to heal your body image and make peace with your body.

#1 Beauty Redefined Body Resilience Program.  A 8-week program to build body resilience by helping you navigate body shame, objectification, and unreal ideals.

#2 The Body Acceptance Project, this is my baby. A 5-week self-study online program to help you accept your body using the body neutrality framework.

#3 Body Image Private Counselling

Two options for you:

#1 Jess Baker is a Recovery Support Specialist with a long history working as a Psychosocial Behavioral Specialist. With both formal education background and lived experience I’m pleased to recommend Jess. You can find more about working with her here.

#2 Would you like to work  1-on-1 with me? You can visit this intuitive eating coaching page on my website. Not only will you be able to read more on my coaching programs but also submit your application if you would like to work with me 1-on-1.

My 1-on-1 coaching is inclusive of body neutrality and health at every size alongside with intuitive eating.

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Health at Every Size Resources

Ready to relearn health and adopt a weight-neutral approach to health? I have a few options for you. Three levels of resources for you:

#1 Health at Every Size Books

The first place to get started is to read Dr. Linda Bacon’s  Health at Every Size: The Surprising Truth About Your Weight. Think of this book as the bible of the weight-neutral approach to health.

Next, I would suggest my colleague, Christie Harrison’s book Anti-Diet. Her book is very well researched and structured for you to understand why health is available to you now!

#2 Health at Every Size Course

If you are looking for a step by step structured program to teach how to support your health in a weight-neutral holistic methodology…

Going Beyond The Food Health Mastery is a 9-module curriculum. And this program will teach you how to support your body towards the best health without having to lose weight. Not only without restricting food or taking any supplements! This program is taught by myself, Stephanie Dodier CNP.

#3 Health at Every Size Private Counselling

Want to work with a Health at Every Size care provider? You can visit this directory to locate someone to work with you 1-on-1.

What is Intuitive Eating?

Intuitive Eating definition is an evidence-based approach to eating that allows you to be the expert of your own body.

This self-care eating framework enables you to develop a healthy relationship with food and your body.

Teaches you to trust your ability to meet your own needs, distinguish between physical and emotional hunger, and ultimately develop body wisdom.

I hope this helps sister!

 

 

What is body neutrality?

Body Neutrality definition is about empowering you to embrace yourself as you are, including the parts you don’t like about yourself.

Its focus is to avoid self-hate while simultaneously relieving you from the pressure of having to love your body.

What is Health at Every Size?

Health at Every Size definition is a philosophy and an approach to health.

The HAES movement promotes the simple truth that all bodies are good bodies.

It shifts the focus away from dieting for weight control. Instead, it steers you toward self-care practices that support your body’s natural wisdom and vitality.

What are my top 4 free resources?

The Going Beyond The Food Show

Health at Every Size Manifesto

Beauty Redefined

Get Started Guide

What are the intuitive eating resources?

1. Intuitive Eating Books

a. The Intuitive Eating Workbook by Evelyn Tribole, Elyse Resch, Tracy Tylka (Foreword)

2. Structured Online Intuitive Eating Program

a. Intuitive Eating Project by Stephanie Dodier

3. Intuitive Eating Program Private Counselling

a. Intuitive eating certified counsellor

b. Intuitive eating coach, Stephanie Dodier

What are the body neutrality resources?

1. Body Neutrality Books

a. Things No One Will Tell FAT Girls by Jess Baker

b. The Beauty Myth: How Images of Beauty Are Used Against Women by Naomi Wolf

2. Body Image Courses & Programs

a. Beauty Redefined Body Resilience Program

b. The Body Acceptance Project

3. Body Image Private Counselling

a. Jess Baker

b. Stephanie Dodier

What are the Health at Every Size Resources?

1. Health at Every Size Books

a. Health at Every Size: The Surprising Truth About Your Weight by Dr. Linda Bacon

b. Anti-Diet by Christie Harrison

2. Health at Every Size Course

a. Going Beyond The Food Health Mastery

3. Health at Every Size Private Counselling

a. Health at Every Size care provider

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What is Diet Culture and 4 Steps to Navigate It

What is Diet Culture and 4 Steps to Navigate It

If you’ve been following me on social media or reading my blog, you certainly have come across the term “diet culture.” I’ve mentioned it many times before. But what is diet culture? How does it impact your life? And what should you do about it?

This article tackles this topic and teaches you how to opt-out of it. Also, I offer some resources that will help you start a new life outside of this oppressive belief system. Here’s what you’re going to learn from this blog post:

What is diet culture?

How to navigate the diet culture

Diet culture educational resources

Now, let’s begin exploring the diet culture so you can take your first steps to freedom!

diet culture

What is diet culture?

From the sound of it, you might think the term “diet culture” refers to a group of people who are on a diet. But it actually has a different meaning.

Christy Harrison, a colleague of mine, has the best diet culture definition. She defines it as a system of belief that worships thinness and equates it to health and moral virtue. It’s now prevalent in our society and oppresses women from all over the world!

How does this impact your life?

This means you may have spent your entire life thinking that you’re broken just because you don’t look like the impossibly thin ideal.

That’s just one angle. You can also look at the diet culture from three other angles:

The second angle is that it promotes weight loss as a means of attaining higher status. It makes you feel compelled, almost obligated, to spend massive amounts of time, energy, and resources, trying to shrink your body so you can fit into this thin ideal. Now, research is very clear that the dieting model has a 95 percent failure rate, so it might as well be an exercise in futility.

The next angle is it demonizes certain ways of eating while elevating others. It forces you to be hyper-vigilant about your eating, shames you for making certain food choices, and distracts you from the pleasure of eating as well as from your purpose and power.

Last but not least, it oppresses people who don’t match the supposed picture of health or the thin ideal. This affects us most particularly as women, although it’s starting to affect men.

My 25-year journey inside diet culture

As you probably know, I used to have a love-hate relationship with food and my body. A 25-year career in dieting left me obsessed, frustrated and confused about food. I was also at a loss on how to take care of my body.

Dieting was stealing my life and at 39. Then I decided that I had enough… I finally chose to take my power back and free myself from dieting and body shaming. The Going Beyond The Food Method™️ was born out of my personal journey.

Now, as a health professional, I’ve helped hundreds of women work their way out of this oppressive culture and develop a healthier relationship with food using intuitive eating and body neutrality.

Is diet culture affecting you, too? I invite you to consider its impact on your life. Take our quick self-assessment tool we created to help women determine if intuitive eating is the right solution for them.

How to navigate the diet culture

how to navigate diet culture

I invite you, and honestly all women, to become diet culture dropouts! Below are the four steps you need to take in your journey towards freedom:

  1. Understand that you have a choice. 

Now is the best time to be a woman. Unlike the generations before us, we’re liberated and empowered! You have to understand that diet culture is a tool that the patriarchy uses to keep us from being in our power. It keeps us busy minding our calories and macros. It induces guilt and so we feel inclined to punish ourselves when we fail.

Whether you want to stay in the diet culture and be oppressed or to break away from it and change your life, it’s totally up to you. But you should know that you have the power to make that choice.

  1. Take responsibility.

With great power comes great responsibility. Now, that sounds like a quote from a Spiderman movie, but as an empowered woman, you are responsible for your life. No one else is!

Now, you can be the victim of diet culture and drown yourself in self-pity and helplessness. Or you can say, “Screw this! I’m going to take responsibility, and I’m going to work myself out of it and change my life.”

It’s your call.

  1. Educate yourself. 

Read books and blogs. Listen to podcasts. Consume content that supports the choice that you’ve made for yourself. Be on guard against the content that might suck you right back into the diet culture. As I’ve said before, beware of diet culture programs disguised as wellness practices.

I’ve made it my personal mission to empower women by educating them so they don’t allow themselves to be oppressed. And so, I have put together some resources for you.

We have anti-diet culture podcast episodes on the Going Beyond the Food Show, where I interview health professionals. I invite you to listen as they share their expert insights and opinions on our relationship with our bodies and with food.

You can also read our anti-diet culture blog posts on this website. Here, we go deep into the research and the studies around diet culture as well as dieting and its impact on health.

If you’re looking for an anti-diet culture book, I recommend Health At Every Size by Linda Bacon, PhD. Dr. Bacon does research around health and dieting. It’s a book that gave me a lot of “aha moments” and subsequently changed my life.

  1. Find a framework to help you reconstruct your relationship with food and with your body.

You’re going to shift from the way of life that diet culture has taught you to a more empowering way of thinking and doing things. This means there’s a lot for you to unlearn and relearn, so you’re going to need all the support you can get.

The Going Beyond The Food Method™️ is a 5-step strategic process to help women move out of diet mentality and into self-care. Our 5 pillars are: mindset, emotional wellness, mindfulness, body neutrality and intuitive eating.

Diet culture educational resources

diet culture resources

As a clinical nutritionist, I’ve found that intuitive eating is the most effective tool for developing a healthy relationship with food and your body. Intuitive eating teaches you to tap into your innate hunger and fullness cues. It requires you to relearn how to engage with food without restriction and without labeling food as “good” or “bad.”

The trauma around body image is more powerful than the one around food. What I have found over the years is that when we work through our relationship with food, it’s a lot easier and faster to heal body image issues.

We offer a variety of programs that will help you should you decide to opt-out of diet culture:

1) The Intuitive Eating Project – This is a self-study program that will help you relearn how to eat intuitively at your own pace.

2) The Going Beyond the Food Academy – This is group coaching program where we teach the Going Beyond The Food Method™️ and offer support and coaching in a more in-depth approach. In this program, we talk about mindset, emotions, body image, intuitive eating, and mindfulness.

3) Conquer and Thrive– This is a six-month, high-touch intensive program where you work one-on-one with me. Here, you learn how to work your way out of the diet culture and heal your relationship with food, your body, and yourself.

Diet Culture FAQs

What is diet culture?

Christy Harrison defines it as a system of belief that worships thinness and equates it to health and moral virtue. It’s now prevalent in our society and oppresses women from all over the world!

How to navigate the diet culture?

1. Understand that you have a choice.

2. Take responsibility.

3. Educate yourself.

4. Find a framework to help you reconstruct your relationship with food and with your body.

What are the diet culture educational resources?

Intuitive Eating Project – This is a self-study program that will help you relearn how to eat intuitively at your own pace.

The Going Beyond the Food Academy – This is a group coaching program where we teach the Going Beyond The Food Method™️ and offer support and coaching in a more in-depth approach. In this program, we talk about mindset, emotions, body image, intuitive eating, and mindfulness.

Conquer and Thrive – This is a six-month, high-touch intensive program where you work one-on-one with me. Here, you learn how to work your way out of the diet culture and heal your relationship with food, your body, and yourself.

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8 Powerful Questions For Your Life Transformation

8 Powerful Questions For Your Life Transformation

transformation questionsThe moments with the biggest impact in my programs such as Going Beyond the Food Academy or my retreats are when powerful transformation questions get asked at just the right time. These 8 powerful questions for transformation have allowed many amazing transformation.

The right question can do more to motivate a student into playing a bigger game than reading a whole bookshelf of inspirational books or attending several ‘how to’ seminars.

Why is that?

Transformation questions, when phrased and timed well, entice us to go inside and look around the many rooms of our body-mind. We emerge knowing ourselves better than we did before and willing to take on new challenges.

https://youtu.be/39E8OqyWPg8

Transformation Process

These questions are the kick starter to any profound and permanent transformation process and that’s exactly what I teach. I simply chose to use food as a tool to teach transformation. That you try to transform your diet or your love life or your health the process is all the same.

You must first get clear with yourself on what you want.

Then learn new skills and or make a decision that will allow you to reach your goals.

8 Transformation Questions

You will need a journal for this exercise, a place where you can gather your thoughts, observation, and feelings.

I would suggest reading all questions at first without answering any. Let the questions sit with your spirit for a few days.

In the following days take 1 -2 question at a time maximum per day and write your answer in your journal. Set the environment that will allow you to get the life-changing answer you are looking for: be alone, no one to disturb you, be in a relaxed state with no pressure about time, in a positive mindset.

When you write your answer leave plenty of space for each question to be answered as you may want to add to it in the process. Read your answers and add more thoughts as you go.

  1. Where do I want to be in five years?
  2. How do I want to feel on the inside in 5 years time? Where will I be emotionally, physically and spiritually?
  3. What bad habits do I need to stop? What do I need to take responsibility for?
  4. What mistake have I made? What would I do differently?
  5. What story have I told myself? What conditioning did I receive?
  6. If no one judged me, who will I be?
  7. Who would you be if you weren’t concerned with pleasing and caring for others?
  8. Why do I like food more than my own health (self)?

So, next time you feel stumped, stuck, or unsure where to go, ask yourself these powerful questions that will serve as a kick starter to your transformation.

If you ready to start your journey in transforming your health with nutrition you should check out my free Crave Cure Guide.

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My 7 essential kitchen tools

My 7 essential kitchen tools

kitchen essential tools

As the ladies in my private and free community experience, the right kitchen tools are essentials to make this way of living simple and easy.

Tired to have to read labels or worrying about which ingredients are good for you and which ones are bad, or how much sodium or sugar you get in that food… all of it will disappear when you start eating real food.

The hardest part about making a change to living a real food is knowing where to start. Real Food on a plate comes from a real food kitchen that is equipped with real food kitchen tools that you use to prepare real food recipes. I know it’s redundant – I’m just driving a point!

To make food easier to prepare, we need to be slightly better equipped than a kitchen in which we eat processed food – for example in a box or a bagged food put in the microwave for the next meal. In most cases, it means you need to get rid of some un-real kitchen tools and dust off some of those cooking appliances that you got for Christmas, used twice and then shoved in the back of your kitchen cabinets and drawers.

Kitchen essential tools

I will introduce you to my 7 essential Real Food kitchen tools that will make cooking easy, simple and quick to ensure you get variety in the way your food is prepared.

I would have loved somebody to walk me through this when I first started creating my own REAL FOOD LIFE.

Pots and sauce pans

1-6.5 QT Stainless Steel Stock pots & 1-2 Quart Saucepan &  10″  Skillet. Cast iron is the healthiest style of frying pan available but stainless steel is the second best choice.

The non-stick type (read here T-Fal or Teflon) version of pots kitchen essential toolsand pans shouldn’t be the target… these were created for low-fat cooking and are not in any way healthy. They leak “chemicals” into our food so we absorb these “chemicals”.

 

Cast Iron style pans last for 100 years, add iron to our food, and make our Real Food recipes taste great because they hold the flavors! Plus, cast iron pots and pans can be used both on the stove top and in the oven!

Quality knife set

Knowing how to cut and chop is probably where you will save the biggest amount of time in preparing Real Food. If you do not have a good knife skills, get these skills. Seriously, take a class, watch a video such this one from Jamie Oliver and get your knife skills on.

You only need 3 styles of knives to get going in a Real Food kitchen:

1.  8″ Chef’s Knife

This is my baby! It’s important that you have a good relationship with this knife because you will spend most of your time with this guy! This is the knife you’ll use for chopping vegetables, herbs, slicing steak, carvingthe chicken, whacking coconuts – you name it.

2. Pairing Knife

A tiny paring knife is a proof that size matters. There are certain tasks in the kitchen (like paring, duh) that are nearly impossible for anyone but experts to accomplish with a big old chef’s knife.

3. Bread Knife

This is one of the three knives that you could go without…but it is nice to have. Obviously, for anything “bread life” or fluffy, or even for very ripe tomatoes, you will use this knife.

The secret to enjoying food prep: a very sharp knife! I’m serious, this is THE secret. You can either get yourself a knife sharpening stone and learn to do it yourself, or find a knife/kitchen shop with a sharpener technician that you trust.

Glass containers

My #1 tip to spend less time in the kitchen for all my clients: Bulk Cooking. Simply put: Go big or Go home. Set a time in the week when you will mass prep and cook food for a few days – even up to 1 week in advance.

kitchen essential toolsNow you made all this beautiful and delicious Real Food to fuel your healthy body so you need to store it. This is when your glass containers contribute to maintaining your food to be a nutritious and healthy as possible.

Plastic containers contain many chemicals – some of which have been identified as potentially harmful. You should avoid two chemicals in particular: bisphenol A and phthalates. Both of these chemicals interfere with human hormones (most particularly the female hormone “estrogen”). When plastic is heated, the chemical is leached into the food and then absorbed into your body.

My go-to is the large 1 quart (950 ml)wide mouth quart jars (1 dozen is a good starting point) and 1-multiple glass storage containers .

Immersion Blender

kitchen essential toolsEver since I got this baby, I don’t use my food processor as much. The immersion blender is super inexpensive and saves so much time. Plus, it’s so easy to clean. The Immersion Blender combined with a mason jar, will allow you to make mayo in less than 5 minutes. You will never again fail at mayo! Put it right into the pot and blend your favourite soups, creams, lattes, etc.

 

Crock Pot or Slow cooker

This is going to save you a tons of time, make you enjoy cooking and give you the most awesome tool to make my essential healing drink: Bone Broth. My crock pot  is on my counter top all year long because this is how much I use it.

Tip: here is how you bulk cook. Make your bone broth in the slow cooker at the same time as a roast in the oven, you’re at the frying pan cooking a huge stir fry, or while a dozen eggs are being hard-boiled in the sauce pan.

Grater or Mandolin

This seems odd to most but I use this tool all the time and it kitchen essential toolssaves me time slicing and dicing. I use my grater to prepare sweet potatoes for hash, grated ginger for my teas, for better garlic absorption, and grating carrots and cabbage for fermented foods, etc. It’s cheap and again saves a bunch of time!

Blender

This is the last one for a reason… this is where you can go very simple or completely splurge. You can buy this one or go big and buy a Vitamix or Blentec. One thing for sure, if you are going to make shakes, smoothies or ice cream, you need one. Smoothies are probably the easiest way for you to get in your 6-8 cups of veggies/day.

I didn’t buy a  blender- Vitamin right away.  I’ll admit that it is pretty pricey (around $400.00). I got mine as a Christmas gift from Costco. The difference between a regular blender and a high speed blender is the power of the engine. This provides you with greater power to grind, blend and mix food. If you are going to try to make your own nut milk or nut butter, the high speed blender is what you need to get.

Simplicity with the right kitchen tools

Living a real food life is about taking action, each day, one day at a time – doing the right thing when it comes to the food you fuel your body with, in a very Real Simple manner. The right kitchen tools are needed for the simplicity factor and the joy you get when you are cooking with ease!

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Welcome!

 

I’m Stephanie Dodier - Clinical Nutritionist, Intuitive Eating expert, Podcast host, and Creator of the Going Beyond The Food Method™️, which was born from my own journey with chronic dieting & body image and has since grown into a global movement.

Is the problem you or your diet?

I asked myself this question for years…and I figure you likely have the same question so I create a assessment for you to figure it out. Take the quiz now.

ASK ME ANYTHING

Questions about body image, food, mindset, motivation, goal setting…

 

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