Working the Intuitive Eating Workbook
March 4 @ 12:00 pm - May 20 @ 1:00 pm$453.00
Have you been wanting to dive into intuitive eating but not know where to start?
Have you purchased The Intuitive Eating Workbook but not cracked the binding yet?
Do you need or want an accountability partner to move through the intuitive eating principles?
Working the Intuitive Eating Workbook with Jenna Hollenstein will orient you to intuitive eating and not just understand it intellectually, but learn how to practice it in your real life and embody a peaceful and joyful relationship with food.
We’ll meet once a week during your lunch hour, and you’ll have plenty of homework to practice between sessions.
You’ll benefit not only from Jenna’s mindfulness spin on intuitive eating, but from the richness of sharing the experience with your fellow students during our sessions and via the private Facebook group.
You’ll also gain access to an ongoing monthly intuitive eating support group for the next 12 months (and possibly more).
The course consists of:
- Twelve (12) 60-minute sessions comprising introduction to the principles, discussion of their application in everyday life, exercises to begin to metabolize them personally, and plenty of time for questions
- Weekly homework assignments to deepen and personalize your understanding and application of the intuitive eating principles
- Support to establish and sustain your own at-home intuitive eating practice
- Ongoing access to a private Facebook support group (that will not expire at the end of the course!)
- Access to an ongoing live monthly intuitive eating support group with Jenna Hollenstein held on the first Wednesday of every month starting June 2nd from 12:00 -1:00 pm ET for 12 months (and possibly longer).
At the end of the 12-week course, you will gain a:
- Deeper understanding of your diet history and the subtle flavor of your diet mentality
- Greater attunement to physical sensations of hunger, fullness, satisfaction, and various emotions
- Perfectly imperfect mindful eating practice
- Self-compassion practice
- Self-care contingency plan
- Personalized body image intention
- Individualized emotional and logistical support plan
- Community of like-minded individuals all on their own Intuitive Eating path
- Twelve Thursdays beginning on March 4th, 2021:
- March 4
- March 11
- March 18
- March 25
- April 1
- April 8
- April 15
- April 22
- April 29
- May 6
- May 13
- May 20
- Class time: 12:00 – 1:00 pm eastern time
- Classes will be recorded and shared within 24 hours of each gathering
Week 1 – Getting started
Week 2 – Principle one: Reject the diet mentality
Week 3 – Principle two: Honor your hunger
Week 4 – Principle three: Make peace with food
Week 5 – Principle four: Challenge the food police
Week 6 – Principle five: Feel your fullness
Week 7 – Principle six: Discover the satisfaction factor
Week 8 – Principle seven: Cope with your feelings with kindness
Week 9 – Principle eight: Respect your body
Week 10 – Principle nine: Exercise: feel the difference
Week 11 – Principle ten: Honor your health: gentle nutrition
Week 12 – Putting it all together
- Price: $453.00 (This price is equivalent to one (1) private initial assessment and (1) follow-up session with Jenna plus the credit card fees – this is my small way of making Intuitive Eating more accessible to more people)
- No refunds
- A copy of The Intuitive Eating Workbook
Week 1: Getting Started
We’ll review the reasons diets don’t work and why Intuitive Eating is the solution. We will prepare for the weeks ahead practicing Intuitive Eating and discuss our personal and collective goals for this course.
Week 2: Reject the Diet Mentality
In rejecting the diet mentality, we will begin to practice a new mentality: self-compassion. With the mind of self-compassion, we will do a personal inventory of dieting’s costs and confusions.
Week 3: Honor Your Hunger
This week we’ll discuss the sensations of hunger: how to connect with them and begin to respond appropriately, how to understand how eating at different levels of hunger impacts the eating experience, identify attunement disruptors, and personalize meal and snack options.
Week 4: Make Peace with Food
In making peace with food, we’ll discuss the true meaning of “unconditional permission to eat,” review dietary restraint theory and habitution, evaluate the controversy around food addiction, and talk about what to do when restricting certain foods is necessary for a medical condition.
Week 5: Challenge the Food Police
This week we’ll examine how beliefs, thoughts, feelings, and behaviors are related. We’ll practice challenging the food police with facts and, more importantly, with your own lived experience. Finally we’ll build a foundation for working with self-judgments and the (un)helpful comments of others.
Week 6: Feel Your Fullness
In feeling your fullness, we’ll look at the subtleties of mindful eating versus distracted eating and begin to explore the sensations of fullness and what affects them.We’ll also address why it is so important to allow sensitivity to fullness to evolve at your own personal pace.
Week 7: Discover the Satisfaction Factor
This week, we’ll start to discover what you really want to eat. Not just what, but when, how much, why, and how!
Week 8: Cope with Your Feelings with Kindness
Coping with your feelings with kindness means understanding the impact of unmet physical needs on your emotions, understanding the difference between emotional overeating and binging, and beginning to discuss the behemoth that is working with emotion: recognizing our natural preference for ease over suffering, exploring the complexity of our feelings and their attendant physical manifestations, and knowing what to do about them.
Week 9: Respect Your Body
This week, we’ll cover the difference between “body respect” and “body acceptance” and explore language that helps move us away from self-aggression and toward gentleness. We will decipher what “positive body image” really means and discover personal practices to rebuild body trust.
Week 10: Exercise: Feel the Difference
Movement is the secret sauce in Intuitive Eating and it’s most likely not what you think. We’ll discuss the benefits and barriers to movement and begin to discover what it means for you to move because you want to and because your body craves it.
Week 11: Honor Your Health: Gentle Nutrition
This week, we’ll discuss how to know if you’re ready to approach gentle nutrition and how to integrate inner and outer wisdom. We’ll also learn about body-food congruence and how interpret this information and make future decisions.
Week 12: Putting It All Together
In our final week (though we’ll meet again soon in the monthly alumni gatherings), we’ll review what has become more natural, what continues to present challenges, and how you’re speaking to yourself throughout the process. We’ll also create an individualized emotional and logistical support plan for moving forward, consisting of the basic, emotional, and practical benchmarks to keep coming back to in nurturing your Intuitive Eating practice.
J E N N A H O L L E N S T E I N:
Jenna Hollenstein, MS, RDN, CDN, is an anti-diet dietitian who helps people struggling with chronic dieting, disordered eating, and body image. She uses a combination of Intuitive Eating, mindfulness techniques, and meditation to help her clients move toward greater peace, health, and wellness. Jenna is a Registered Dietitian Nutritionist (RDN) and a Certified Dietitian Nutritionist (CDN) in New York State. She has a Bachelors degree in Nutrition from Penn State, a Masters degree in Nutrition from Tufts University, is a Certified Intuitive Eating Counselor and an Open Heart Project meditation guide. Jenna has been featured in Forbes, Wall Street Journal, U.S. News & World Report, Health, Lion’s Roar, Mindful, Vogue, Elle, Glamour, Women’s World, and Fox News. Jenna is the author of Understanding Dietary Supplements, the memoir Drinking to Distraction, and Eat to Love: A Mindful Guide to Transforming Your Relationship with Food, Body, and Life, was published in January, 2019.