The Intuitive Eating Workbook by Tribole, Evelyn -- Read -- Imperial Library of Trantor

Index

Cover Contents Acknowledgments Foreword Introduction

What Is Intuitive Eating? Benefits of Intuitive Eating Getting the Most Out of This Workbook Intuitive Eating Assessment Scale—2

Scoring

Chapter 1: Principle One: Reject the Diet Mentality

Dieting Leads to Weight Gain

The Paradox of So-Called Healthy Weight

Dieting Hurts Your Psychological Health and Well-Being Cultivating Self-Compassion Your Dieting History How Has Dieting Interfered with Your Life? The Dangers of Weight Cycling Letting Go of the Fantasy Dieting Mentality: Exploring the Hidden Forms of Dieting Dieting Mentality Reflection Wrap-Up

chapter 2: Principle Two: Honor Your Hunger

Body Cue Awareness: Interoceptive Awareness

Getting to Know Your Body’s Physical Sensations

Attunement Reflection

Self-Care and Attunement Disrupters

Self-Care Reflection

Getting to Know Your Biological Hunger

Hunger-Body-Mind Connection Getting to Know Your Hunger

Reflection

Hunger Discovery Scale

Hunger Discovery Scale Reflection

Nourishment as Self-Care

My Self-Care Nourishment Plan: Nutrition 911 I Can’t Be Hungry—I Just Ate! Distinguishing Between Thoughts and Hunger Cues

Reflection

Wrap-Up

chapter 3: Principle Three: Make Peace with Food

Why Unconditional Permission to Eat Is Vital: The Deprivation Set-Up

Dietary Restraint Theory

The What-the-Hell Effect Perception 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

Fears That Hold You Back

What Are Your Fears? 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

A Couple Final Notes

Entitlement Eating (You Can’t Tell Me What to Eat) What About Allergies and Medical Conditions

Wrap-Up

chapter 4: Principle Four: Challenge the Food Police

Examine Your Beliefs

Evaluate Your Belief System About Food and Your Body Examine the Origin of Your Beliefs

Beliefs Affect Thoughts

Examine Your Thoughts Challenge Your Food Police Thoughts Make Statements Based on Facts Approach Your Thoughts with Curious Awareness

How Thoughts Affect Feelings

Pay Attention to Your Feelings Reframe Your Negative, Judgmental Thoughts

How Feelings Affect Behavior

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

Food Rules

Examine Your Food Rules Challenge Your Food Rules Your Family’s Food Rules Review Your Responses to Your Family’s Food Rules Distinguish Your Own Beliefs from Your Family’s Rules

Comments from Others

Explore Comments You Have Received from Others

Inner Food Voices

Become Familiar with the Inner Food Voices

Wrap-Up

Chapter 5: Principle Five: Feel Your Fullness

Barriers to Experiencing Fullness

Distracted Eating Eating as Sacred Time: Create the Optimal Eating Environment Clean Plate Club

Clean Plate Assessment Automatic Habit Disrupter: Left Hand Eating Experiment Learning to Say No

Characteristics of Fullness

The Emergence of Fullness

Interoceptive Awareness with a Water-Drinking Activity

Factors That Influence Fullness Discovering the Fullness and Staying Power of Foods

Foods That Increase Fullness Foods with Little Staying Power Satiety Snack Practices Reflection Discovering Meals with Staying Power Reflection Fullness Discovery Scale Reflection on Your Fullness Ratings The Last Bite Threshold

Wrap-Up

Chapter 6: Principle Six: Discover the Satisfaction Factor

Why Satisfaction and Pleasure Are Important What Do You Really Want to Eat?

Sensory Considerations

What Taste Sounds Appealing? 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

iEAT Scripted Activity

Get Ready iEAT Practice iEAT Reflection Advanced iEAT Practice: Distracting Thoughts

Sensory Specific Satiety

Advanced Practice: Detecting Sensory Specific Satiety

The Impact of Hunger and Fullness

Last Bite Threshold Reflection on the Satisfaction Discovery Worksheet

Your Eating Environment

Examine Your Current Eating Environment Reflection Cultivating a Pleasant Eating Environment

Your Emotional Connection to Eating

Your Emotional Atmosphere

Your Favorites: Foods, Dining Companions, and Places to Eat Wrap-Up

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

Sleep Life Balance Nourishment Stress

Evaluating Your Deprivation Quotient: Stealth Deprivation

Emotional Reasons for Overeating

Evaluating the Pros and Cons of Emotional Eating Identify Emotional Triggers Become Aware of Your Range of Feelings Reflection

Healing Emotional Eating

Self-Care, Nurturance, and Compassion

Using Your Imagination

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 Sadness of Saying Enough The “One Little Thing” Approach

Helpful Distraction

Prevention

Preparation Rehearsal and Visualization

Wrap-Up

Chapter 8: Principle Eight: Respect Your Body

You Can’t Fool Mother Nature!

Your Life Without Body Negativity

Ways to Show Your Body Respect

Gratitude Self-Care Getting Rid of the Scale Stop Body Checking Throw Out Old Clothes Wear Comfortable Clothes Buying New Clothes Stop Comparing

Your Personal Qualities Body Comparison The “And” Practice—Taking the Focus Off Body Identification Envy

Body Bashing Negative Body Talk Formal Assessment of Positive Body Image

Body Appreciation Scale

Wrap-Up

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

Benefits of Physical Activity

Health Benefits of Physical Activity Exploring the Short-Term Life-Enhancing Benefits of Physical Activity

Barriers to Exercise

Evaluating Barriers to Exercise Exploring Barriers to Exercise Overcoming Barriers: Importance of a Body-Positive Environment

Discover Physical Activities You Enjoy

Getting Started

Physical Activities Worksheet Exploring Physical Activities

How Much Activity and How Often?

How Many Minutes Per Week? Effort or Intensity Physical Activity Planning Guide Monitoring How You Feel Reflection of Activity Journal Exercising Too Much

Wrap-Up

Chapter 10: Principle Ten: Honor Your Health: Gentle Nutrition

Body-Food Choice Congruence

The Messages from Your Body

Play Food Versus Nutritious Food Are You Ready to Consider Nutrition in Your Food Choices?

What Motivates Your Food Choice?

Authentic Health Food Wisdom

Starting with the Basics: Variety, Moderation, and Balance Nutrition Recommendations

The Five Overarching 2015–2020 Guidelines

Eat Not Too Much—and Not Too Little

Issues of Eating Not Too Much Issues of Eating Too Little

Nutrition and Satisfaction

Wrap-Up

It Doesn’t Have to Be Perfect

Intuitive Eating Resources

General Counseling and Support Professional Resources

References Footnotes

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