Intuitive Eating
ARUP Workbook
WELCOME!
Welcome to the 8-week ARUP Intuitive Eating course!
This course will follow the book, Intuitve Eating, written
by Evelyn Tribole and Elyse Resche. Evelyn and Elyse
began their practice as registered dietitians doing what
many dietitians do; write meal plans to help clients
reach their nutrition and weight goals. Clients lost
weight at first and were happy with their progress, but
then found themselves reverting back to their old habits
and weight. Evelyn and Elyse quickly discovered that
the meal plan approach was not helping people reach
permanent weight control or changing their eating
habits toward a more lifestyle-based eating pattern.
This book, Intuitive Eating, was created to help
individuals strengthen their relationship with food to
support a permanent healthy lifestyle. This course is not
a weight loss method, nor will it be the focus of this
course.
We hope that as you follow this course you will learn
practical tips and practices to implement Intuitive
Eating into your lifestyle and help you get back to a
eating style that satisfies your body’s physical and
emotional needs.
Week Reading/Chapters
Week 1 Respect Your Body
Week 2 Reject the Diet Mentality
Honor Your hunger/Feel Your
Week 3
Fullness
Make Peace With Food/
Week 4
Challenge the Food Police
Discover the Satisfaction
Week 5
Factor
Week 6 Cope with Your Emotions
Honor Your Health With Gentle
Week 7
Nutrition
Exercise: Feel the
Week 8
Difference/Class Wrap Up
ARUP Intuitive Eating workbook
Intuitive Eating Self-Assessment (pre class)
ARUP Intuitive Eating Workbook
✔
Scoring
• Sections 1-2: Each “yes” statement indicates an area that likely needs some work.
• Section 3-4: Each “no” statement indicates an area that likely need some work.
Which sections need some work?
1, 2, and 3
ARUP Intuitive Eating Workbook
Lesson One: Respect Your Body
BELIEFS
FEELINGS
ACTIONS
What do you like about
yourself?
I'm funny
I survived leukemia
HOMEWORK
1. Respect your body in one way today.
2. Recite something positive about yourself daily.
ARUP Intuitive Eating Workbook
Lesson Two: Reject the Diet Mentality
Eating style Trigger Characteristic
Eating while doing Unaware of eating; sitting down and eating is often
Unconscious
something else at the viewed as a waste of time. Eating is usually paired
Eating
same time with another activity to be productive.
Eating style is haphazard; “gulp’n go” when food is
Chaotic Eating Over-scheduled life available. This eating is often associated with
stress and tension.
This eating is encouraged by candy jars on desks, or
Refuse-Not
Presence of food food present at social gatherings, or sitting openly
Eating
on the kitchen counter.
Eating is often influenced by monetary value or cost
Waste-Not
Cheap or free food of food. This eating is promoted by all-you-can-eat
Eating
buffets and cheap food.
Stress or uncomfortable feelings trigger eating,
Emotional Uncomfortable
especially when alone. This is eating in response to
Eating emotions
an emotion rather than physical hunger.
Can appear to be perfect eating but anguishing over
each morsel of food and its effect on the body. On
Careful Eating Fitness and health
the surface, this eating seems health and fitness
driven.
Professional Perpetual dieting- often trying the latest
Feeling fat
Dieting commercial diet or diet book.
Making food choices without experiencing guilt or
Intuitive
Biological hunger an ethical dilemma. Honoring hunger, respecting
Eating
fullness, and enjoying the pleasure of eating.
ARUP Intuitive Eating Workbook
Lesson Two: Reject the Diet Mentality
What’s your eating style?
Waste-Not; Emotional
RESTRICTION EVERYTHING
HOMEWORK
1. Vow to give up diets.
2. Weigh yourself less if not at all.
ARUP Intuitive Eating Workbook
Lesson Three: Honor Your Hunger/Feel Your Fullness
What do you hear?
there is no set or ‘right’ amount of time for your body to normalize and sense a feeling of hunger
HUNGER
1 2 3 4 5
over 24 hunger physiological a little
neutral
hour fast pains hunger hungry
FULLNESS
6 7 8 9 10
just a satisfied,
too many Thanksgiving
couple light, and sick
bites stuffed
more bites full
HOMEWORK
1. Track hunger/fullness scale (next page).
2. Bring ‘forbidden food’.
ARUP Intuitive Eating Workbook
Hunger/Fullness Scale Tracker
What was your hunger when you started?
What was your fullness when you finished?
Time Food
additional
0 1 2 3 4 5 6 7 8 9 10
notes
Apple & kept eating PB
10:15 AM X X when I was full
peanut butter
ARUP Intuitive Eating Workbook
Lesson Four: Make Peace With Food/Challenge the
Food Police
how to make with food
1. Pay attention to foods you like.
2. Make a list and try each food.
3. Eat it mindfully.
4. If you like it still, give yourself permission to eat it mindfully.
f o od SHOULD SHOULD NOT
th e
fin d Eat low fat Eat fat at all
remember:
HOMEWORK
1. Make a list of foods to try mindfully.
2. Start working on that list.
FIND SOLUTIONS!
3. Recognize food police in media.
ARUP Intuitive Eating Workbook
Lesson Five: Discover the Satisfaction Factor
ALWAYS SOMETIMES NEVER
!
d food
t ba Discover the palate
tto ea
os hor
to
L ife’s
1. Taste
2. Texture
3. Aroma
4. Appearance
5. Temperature
HOMEWORK
6. Volume/Filling
1. What foods are always, sometimes, or never
worth it.
ARUP Intuitive Eating workbook
Lesson Six: Cope With Your Emotions
ARUP Intuitive Eating Workbook
Lesson Six: Cope With Your Emotions
WHAT ARE YOUR KEYS?
Communication
Relax
Exercise
Food
“Me- time”
_________
_________
Emotional eating resources:
_________
Online/Meeting resources:
_________
Overeaters Anonymous
Depression & Bipolar Support Alliance
Eating Disorders Anonymous
Local Counseling:
Center For Change: 801-996-3413
Avalon Hills: 866-954-0723
HOMEWORK Reading Material:
8 Keys to End Emotional Eating
1. Try “keys” other than food The Emotional Eating Workbook
The DBT Solution for Emotional Eating
ARUP Intuitive Eating Workbook
Lesson Seven: Gentle Nutrition
eat fruits/ drink eat lean limit enjoy your
veggies enough proteins processed food
fluids food
Intuitive Eating Bill of Rights:
1. You have the right to savor your meal without cajoling or judgment.
2. You have the right to enjoy second servings without apology.
3. You have the right to honor your fullness, even if that means saying “no thank you” to
second servings without explanation.
4. You have the right to stick to your original “no” answer even if asked again.
5. It is not your responsibility to make someone happy by overeating, even if it’s a specialty
dish.
6. You have the right to eat pumpkin pie for breakfast (or cereal for dinner) regardless of
judgmental looks or rolled eyes.
HOMEWORK
1. Pay attention to what feels good to eat.
2. Practice the Bill of Rights.
ARUP Intuitive Eating Workbook
Lesson Eight: Exercise: Feel the Difference
Forget militant exercise. Just get active and feel the difference. Shift your focus to
how it feels to move your body, Rather than the calorie-burning effect of exercise.
HOMEWORK
1. Find what type of exercise gives you a gift.
ARUP Intuitive Eating Workbook
Lesson Eight: Intuitive Eating Roadmap
What do I want food to be for me?
How can I best prepare for tempting or unplanned situations ahead of time?
How do I want my body to feel after I eat?
If I start feeling tempted to start a diet, how will I
readjust?
HOMEWORK
1. Practice Intuitive Eating for life!!!
ARUP Intuitive Eating Workbook
Intuitive Eating Self- Assessment (post class)
ARUP Intuitive Eating Workbook
✔
✔
Scoring
• Sections 1-2: Each “yes” statement indicates an area that likely needs some work.
• Section 3-4: Each “no” statement indicates an area that likely need some work.
Do you think you have learned the skills needed to manage your intuitive eating?
ARUP Intuitive Eating Workbook