Table of Contents
Introduction 1
Chapter 1 What's Wrong with Dieting? 5
Activity 1 Understanding the Problem with Diets 6
Activity 2 Weighing the Pros and Cons of Dieting 9
Activity 3 Feeling the Power of Deprivation 11
Activity 4 Dieting Leads to Necessary Rebellion 14
Activity 5 Intuitive Eating Is All About Autonomy 17
Activity 6 Getting Rid of the Diet Mentality 18
Chapter 2 Savor and Be Satisfied! 21
Activity 7 What Needs to Change? 22
Activity 8 Choosing the Foods You Crave 23
Activity 9 Why Dieting Is No Fun 25
Activity 10 Finding a Sense of Satisfaction 26
Activity 11 Appearance Can Be Appealing 29
Activity 12 Feeling Body Satisfaction 32
Activity 13 Planning a Satisfying Meal 33
Activity 14 Exploring Your Eating Environment: Distractions and Speed 35
Activity 15 Exploring Your Eating Environment: Hunger and Emotion 37
Activity 16 Exploring Your Eating Environment: Conflict and Chaos 40
Activity 17 Satisfaction: Seeing the Big Picture 43
Chapter 3 Your License To Eat What You Like 47
Activity 18 Identifying Your Food Rules 48
Activity 19 Recognizing Where Your Food Rules Come From 51
Activity 20 Breaking Your Food Rules-and Letting them Go 54
Activity 21 Understanding Habituation 57
Activity 22 Tracking What You Eat For a Week 60
Activity 23 Food Rules and Friends 65
Activity 24 Exploring Your Favorite Foods 67
Chapter 4 Banishing the Food Police 69
Activity 25 Spotting the Food Police 70
Activity 26 Challenging the Food Police: Getting Started 72
Activity 27 Challenging the Food Police: Banishing Black-and-White Thinking 75
Activity 28 Challenging the Food Police: The Trap of Perfectionism 77
Activity 29 Challenging the Food Police: Using "For the Most Part" Thinking 78
Activity 30 Exploring How Your Feelings Affect Your Actions 79
Activity 31 Speaking Up for Yourself 81
Chapter 5 Do You Hear Your Stomach Growling? 85
Activity 32 Getting In Touch with Physical Hunger: Signals 86
Activity 33 Getting In Touch with Physical Hunger: Rating Your Signals 88
Activity 34 Testing Out Taste Hunger 90
Activity 35 Emotional Hunger 92
Activity 36 Experience-Sharing Hunger 94
Activity 37 Energy-Seeking Hunger 97
Activity 38 Setups for Negative Outcomes 99
Chapter 6 Full and Comfortable 103
Activity 39 What Fullness Feels Like 104
Activity 40 Learning to Identify Fullness: Staying Present 106
Activity 41 Learning to Identify Fullness: Eating Slowly 109
Activity 42 Learning to Identify Fullness: Avoiding Primal Hunger 111
Activity 43 Learning to Identify Fullness: Starting to Eat When You're Comfortably Hungry 115
Activity 44 Learning To Identify Fullness: Paying Attention to Why You Start Eating 116
Activity 45 Learning To Identify Fullness: Navigating Family Rules 118
Chapter 7 Is Food Your Frenemy? 121
Activity 46 Understanding Why People Eat 122
Activity 47 Practicing Compassion 124
Activity 48 Practicing Gratitude 128
Activity 49 Exploring Your Range of Emotions 131
Activity 50 Practicing Self-Care 134
Activity 51 Finding Balance 138
Activity 52 Feeling the Power of Nurturance 141
Activity 53 Building Your Emotional Muscle: Sit with Difficult Feelings 144
Activity 54 Building Your Emotional Muscle: Allow the Sadness of Saying "Enough" 145
Activity 55 Building Your Emotional Muscle: Get to Know What You Feel and What You Really Need 147
Activity 56 Using Helpful Distraction 149
Activity 57 Preparing and Rehearsing 150
Chapter 8 Your Body: Temple, Fortress, or Foe? 153
Activity 58 Temple, Fortress, or Foe? 154
Activity 59 Unlocking the Door to the Fortress 155
Activity 60 Showing Yourself Compassion, Once Again 157
Activity 61 Rejecting the Foe 159
Activity 62 Making Your Body Your Temple 161
Activity 63 Accepting Mother Nature's Plan 163
Activity 64 Recognizing the Many Miraculous Things Your Body Can Do 165
Activity 65 Finding Even More Gratitude 167
Activity 66 Taking Care of Your Body's Needs 168
Activity 67 Saying Nice Things About Your Body 169
Activity 68 Wearing Comfortable Clothes You Enjoy 172
Activity 69 Doing Nurturing Things for Your Body 173
Activity 70 Stopping Comparisons 175
Activity 71 Changing Your Social Media Habits 177
Chapter 9 Joyful Movement 181
Activity 72 Every Living Thing Moves! 182
Activity 73 Exploring Exercise vs. Movement 184
Activity 74 Learning About Neat 187
Activity 75 Being Sedentary 189
Activity 76 Wondering About Exercise Resistance 192
Activity 77 Why Include Movement? 194
Activity 78 Recognizing Overexercising 199
Chapter 10 From Nutrition To Ray Food-Room For It All 201
Activity 79 Figuring Out If You're Really Ready for Nutrition Facts 202
Activity 80 Paying Attention to How Eating Can Affect How You Feel 204
Activity 81 Learning Exactly What Nutrition Is 207
Activity 82 Exploring How Play Food Fits In 211
Activity 83 Learning About Commonsense Nutrition 213
Activity 84 Putting It All Together 215
Acknowledgments 223