BROUGHT TO YOU BY:

How To Overcome

all-or-nothing eating
the complete workbook

copyright by @[Link]
Colleen Christensen Nutrition INC [Link]
So you're ready to find food freedom...
but where do you start?!?

When you're stuck in your all-or-nothing ways it can seem

daunting (and super scary!) to get out of them. But, that's why I
am here, gorgeous, to help you with that!

As a former all-or-nothing eater myself I know what works &

what doesn't when it comes to finding food freedom. My biggest
piece of advice? Chunk it down
and work one by one! So, to help
you with doing just that I've
created this workbook to help
guide you. Cause, honestly, you
deserve the freedom you're
looking for and I want you to find
that WAY faster than I did!

Take a deep breath, get

excited, and dive on in!

XOXO

Colleen
 all-or-nothing eater checklist
This workbook is filled with exercises to help you overcome all-or-nothing
eating. Check off the box on this checklist as you work your way through
them during your journey to find food freedom!

I have completed a diet culture detox

I have started a journal
I have started to use the hunger scale
I have started to understand my hunger and
fullness, working to avoid extremes
I have made a list of my food rules
I have started to work through my food rules,
starting with the "easiest" rule
I have reflected on food rules/judgements and
am actively working through them
I have begun to use the raisin meditation
I have made an emotional eating action plan
 how to do a diet culture detox
We truly ARE our surroundings! So in order to overcome all-or-nothing eating it's important to detox
your life from diet culture that actually makes you more likely to return to all-or-nothing eating!

1 social media 2 self talk

Take inventory of the words
Go through your social media
you're using when talking to
feeds and unfollow any
yourself and about food.
accounts that you feel are not
serving your food freedom
Make a list of words to remove
journey.
such as: bad, good, healthy,
unhealthy, ugly,etc.
Add accounts of all
shapes/sizes/and colors that
Make a list to replace these
motivate and inspire your food
words such as describing flavors,
freedom journey.
taste, personal qualities, etc

3 diet tools 4 the scale

Take your scale and ideally
Track down any diet tools smash it! The number does
such as calorie counting apps, not determine our worth nor
diet books, magazines, etc. our health and will impact
and get rid of them! your ability to go through this
process.
This may also include activity
trackers. I do suggest taking a Also get rid of any other ways
break from these for the time you monitor your body
being. size/weight such as specific
clothing.
 Journaling 101
The act of writing is so simple, yet so powerful. You're 42%
more likely to achieve your goal if you simply write it out!
Here is how it can help you overcome all-or-nothing eating:

Letting your thoughts swirl around in your head will

only cause you more stress and worry. When you
write them out you're more able to clearly evaluate
them and identify which thoughts are true/helpful
and which are not.

Journaling can be especially helpful if you find

yourself eating emotionally or having difficulty
honoring hunger and fullness. Journal in the moment
and identify what you're feeling as well as helpful
ways to cope with those feelings.

One of the most common "mistakes" with finding food

freedom is eating food and leaving it at that. It's so
important to learn from each experience we have! Did
you have an experience that felt great? Maybe a
meal, honoring hunger/fullness, etc? Write that down
and cement that! Did something feel not so great?
What was it? Why do you this it didn't feel great?
What would you have changed? Every experience is a
chance to learn!
Just grab a pen and write out
how to start: your thoughts! Pick at least a
few, set times a week to do this.
understanding hunger & fullness
Use this worksheet to take note of any times
during the day that you find yourself at extremes
on the hunger scale.

For those times when you were uncomfortably

hungry or full, what changes could you have made
in order to feel more comfortable? For example: I
got hangry (~2 on the hunger scale)and having a
snack earlier would have helped! I'll keep some
bars in my purse.
 the
Food Rules List identify & break the rules!

Use this worksheet to first write down all of your food rules. It's okay if you forget some or
discover some later, you can always add to this list! Simply take a moment to write out the
ones you know of. Food rules can be foods you DO eat, but feel that they're "unhealthy" or
"bad" too! It's any judgement you're holding on to about food. (This blog post might help!)

Next, order your rules from easiest to hardest to break, 1 being the easiest and working
your way up. Take that first rule and make a plan to break it! I recommend making this a
daily or multiple time per week thing (depending on the rule) in order to truly normalize it.

Once you feel comfortable with breaking that rule, move on to the next! You can work as
fast or as many at a time as you like, but there is no pressure or rush to do so!

Food Rule: Order #: Complete:

example
bread is bad, so avoid sandwiches 1
 Food Rules Reflection
Take it beyond just eating the food!

As you work through your food rules you can use this worksheet as a way to reflect on your
experiences. This will allow you to identify your preferences and also find what FEELS good!

Food Rule:

Reflect on the taste and eating experience, was it enjoyable? Did it satisfy you?

What did you like about it, what did you not?

Reflect on the amount you ate, was it enough, was it comfortable?

What thoughts or feeling arose? Reflect on them. What is true and what is not?

Is there anything you'd change for next time?

 emotional eating worksheet
Use this worksheet to begin to learn how to cope
with emotions in a constructive way.

Emotion: Emotion:
example:

Anxiety

Ways to cope: Ways to cope:

1. journal for 5minutes 1.
2. paint my nails 2.
3. call my mom & talk 3.
4. walk the dog 4.
5. take 5 deep breaths 5.

Emotion: Emotion:

Ways to cope: Ways to cope:

1. 1.
2. 2.
3. 3.
4. 4.
5. 5.

Emotional eating can be a normal part of life. It's okay to

reach for a piece of chocolate for a mood-boost on a
crummy day. However, we shouldn't rely on food to
SOLVE our emotions & feelings!
 During times of high emotion you can navigate through the
emotional eating algorithm to help process your emotions while still
satisfying cravings that arise without relying on them to cope.
 additional resources
Here are even more resources to
help you ditch diet culture and
find food freedom!

blog posts
Overcoming Negative Body Image
How To Stop Over Exercising
I Stopped Working Out & Here Is What Happened
How I Learned To Love Exercise Again
How To Stop Feeling Guilty After Eating
Intuitive Eating Mantras & Affirmations
How To Manifest Food Freedom
What To Do When You're Not Hungry But Want To
Eat
How To Stop Boredom Eating
Why Binge Eating Happens: The 2 Types
What To Do After Over Eating
What To Expect When You Stop Dieting

have more questions?

I know this can all seem super confusing at first. I mean it's
TOTALLY opposite of our previous dieting ways!

If you're looking for more guidance and a 24/7 support system to

help you through then join us in The SociEATy- THE place to find
food freedom for life!