—Tracy L. Tylka, PhD, FAED
Getting the Most Out of This Workbook
Intuitive Eating Assessment Scale—2
Chapter 1: Principle One: Reject the Diet Mentality
The Paradox of So-Called Healthy Weight
Dieting Hurts Your Psychological Health and Well-Being
How Has Dieting Interfered with Your Life?
Dieting Mentality: Exploring the Hidden Forms of Dieting
chapter 2: Principle Two: Honor Your Hunger
Body Cue Awareness: Interoceptive Awareness
Getting to Know Your Body’s Physical Sensations
Self-Care and Attunement Disrupters
Getting to Know Your Biological Hunger
Hunger Discovery Scale Reflection
My Self-Care Nourishment Plan: Nutrition 911
I Can’t Be Hungry—I Just Ate! Distinguishing Between Thoughts and Hunger Cues
chapter 3: Principle Three: Make Peace with Food
Why Unconditional Permission to Eat Is Vital: The Deprivation Set-Up
Anticipation of Food Restriction
The Irony of Thought Suppression
The Forbidden-Fruit Phenomenon
Inventory: What Foods Do You Currently Forbid or Restrict?
Reflection: Your Forbidden Food Inventory
Habituation: Familiarity and Exposure Breeds Ordinariness
Dieting Impedes the Habituation Effect
Reflection: Your “Last Supper” Eating History
Reflection: Fears About Eating Forbidden Food
Are You Ready to Make Peace with Food?
Reflection: Your Readiness to Make Peace with Food
Systematic Habituation: Make Peace with Food
Getting Ready: Prepare to Make the Best of Your Experience
Entitlement Eating (You Can’t Tell Me What to Eat)
What About Allergies and Medical Conditions
chapter 4: Principle Four: Challenge the Food Police
Evaluate Your Belief System About Food and Your Body
Examine the Origin of Your Beliefs
Challenge Your Food Police Thoughts
Make Statements Based on Facts
Approach Your Thoughts with Curious Awareness
Pay Attention to Your Feelings
Reframe Your Negative, Judgmental Thoughts
Reflect on Past Overeating Experiences
Spiral of Healing—The Way Out of Judgmental Self-Talk
Come From a Place of Curiosity, Not Judgment
Transforming Negative Self-Talk into Positive Self-Talk and Gratitude
Create Positive Self-talk and Gratitude
Frame Your Goals and Behaviors with “For the Most Part” Thinking
Review Your Responses to Your Family’s Food Rules
Distinguish Your Own Beliefs from Your Family’s Rules
Explore Comments You Have Received from Others
Become Familiar with the Inner Food Voices
Chapter 5: Principle Five: Feel Your Fullness
Barriers to Experiencing Fullness
Eating as Sacred Time: Create the Optimal Eating Environment
Automatic Habit Disrupter: Left Hand Eating Experiment
Interoceptive Awareness with a Water-Drinking Activity
Factors That Influence Fullness
Discovering the Fullness and Staying Power of Foods
Foods with Little Staying Power
Discovering Meals with Staying Power
Reflection on Your Fullness Ratings
Chapter 6: Principle Six: Discover the Satisfaction Factor
Why Satisfaction and Pleasure Are Important
What Do You Really Want to Eat?
What Texture Sounds Interesting?
What Distinct Aromas Are Appealing?
What Temperature of Food Is Enticing?
What About the Appearance of Food?
How Do You Feel about the Volume and Sustaining Capacity of the Food?
The Importance of Eating Slowly and Mindfully
Advanced iEAT Practice: Distracting Thoughts
Advanced Practice: Detecting Sensory Specific Satiety
The Impact of Hunger and Fullness
Reflection on the Satisfaction Discovery Worksheet
Examine Your Current Eating Environment
Cultivating a Pleasant Eating Environment
Your Emotional Connection to Eating
Your Favorites: Foods, Dining Companions, and Places to Eat
chapter 7: Principle Seven: Cope with Your Feelings Without Using Food
Detecting Your Vulnerability to Eating Problems: It Might Not Be Emotions!
Self-Care: Reevaluating the Basics
Evaluating Your Deprivation Quotient: Stealth Deprivation
Emotional Reasons for Overeating
Evaluating the Pros and Cons of Emotional Eating
Become Aware of Your Range of Feelings
Self-Care, Nurturance, and Compassion
Learning to Sit with Your Feelings
Taking a Time-Out: What Am I Feeling Right Now?
What Is It That I Really Need at This Moment?
Building Your Emotional Muscles
The “One Little Thing” Approach
Chapter 8: Principle Eight: Respect Your Body
Your Life Without Body Negativity
Ways to Show Your Body Respect
The “And” Practice—Taking the Focus Off Body Identification
Formal Assessment of Positive Body Image
Chapter 9: Principle Nine: Exercise: Feel the Difference
Start By Simply Sitting Less in Your Daily Living
Getting Real: Estimating the Amount of Your Sitting Time
Exploring How to Sit Less and Interrupt Prolonged Sitting
The Pursuit of Pleasurable Activities
Let Your Body Be Your Guide: Mindful Exercise
Exploring How the Pursuit of Enjoyable Activities Would Impact You
Benefits of and Barriers to Physical Activity
Health Benefits of Physical Activity
Exploring the Short-Term Life-Enhancing Benefits of Physical Activity
Evaluating Barriers to Exercise
Exploring Barriers to Exercise
Overcoming Barriers: Importance of a Body-Positive Environment
Discover Physical Activities You Enjoy
How Much Activity and How Often?
Physical Activity Planning Guide
Reflection of Activity Journal
Chapter 10: Principle Ten: Honor Your Health: Gentle Nutrition
Play Food Versus Nutritious Food
Are You Ready to Consider Nutrition in Your Food Choices?
What Motivates Your Food Choice?
Starting with the Basics: Variety, Moderation, and Balance
The Five Overarching 2015–2020 Guidelines