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Tips

HAES Food Journals: They’re Not Your Mama’s Diet Journals

May 17 2010

To get in touch with your internal signals of hunger and fullness, this week, try a Health at Every Size Eating Journal.

Use this every time you eat, and use a scale of 1-10, 1 being “starved” and a 10 being “stuffed,” to evaluate your level of hunger and satiety. Before you eat, record what number you are feeling and when you are done eating, record a number reflective of this level as well.

Make sure to pay attention to and jot down your mood, thoughts, emotions and physical sensations as you eat - anything that comes to mind.

After some time, peruse your journal and ask yourself, What have I learned about myself and my eating? Am I eating when I’m hungry? Am I stopping when I’m full? Is there a reason for any of this? How does this make me feel physically?

Whatever you do, don’t judge yourself. The purpose of this exercise is to learn more about your eating and to get in tune with your hunger and satiety levels and signals.

To read more about HAES Food Journals and to get one of your own, check out Feed Your Life.

Sara Armstrong is the owner of Zoi Wellness Consulting. In addition to wellness coaching, Sara specializes in health education seminars, diabetes prevention and management, Health for EVERY Body, and worksite wellness design. You can email Sara for a free wellness consultation at sara@zoiconsulting.com.