EAT SANELY: Get Off the Diet Roller Coaster for Good
Contents

Modules

1. CRAZY ABOUT FOOD:
And Finding Your Way to Sane Eating

2. THE BIG WEIGHT QUESTION

Module 1 and 2 Worksheets:
Your Diet and Weight Inventory
How Sane is Your Eating?
Identifying Obstacles
Extra Resources

3. GETTING STARTED:
Setting Out to Make Lasting Change

Worksheets:
How Ready Are You to Change?
Becoming More Ready
Pros and Cons Lists
Extra Resources

4. WHAT’S TO EAT?
Mapping the Path That Works for You

Worksheets:
Identify Your Dietary Goals
My Dietary Plan
Identifying Problems
Addendum:
Diets That Could be “Forever” Plans
Extra Resources

5. PRACTICALITIES:
Making Your Diet Stick in the Real World

Worksheets:
Improvements in Planning
My Non-Routine Circumstances
New Habits to Develop
On Weighing and Measuring
Addendum:
On Menu Planning and Easy Advance Prep
Extra Resources

6. DEAR DIARY:
Writing Your Way to Sane Eating

Worksheets:
Basic Food Log
Expanded Food Log
Addendum:
Thoughts on Keeping a Journal
Extra Resources

7. COGNITIVE RESTRUCTURING:
Think Your Way to Sane Eating

Worksheets:
Identifying Unhelpful Thoughts
Counterstatements (Challenging Unhelpful Thoughts)
Affirmations
Extra Resources

8. SITTING Your Way to Sane Eating

Worksheets:
“Sitting it Out”
Mini Mindfulness Exercises
Delay Tactics
Extra Resources

9. FEEDING WHAT YOU’RE NEEDING:
Understanding Emotional Eating

Worksheets:
Emotional Eating Inventory
Dealing Differently
Addenda:
Possible Alternate Activities
Possible Self-Rewards

10. DEALING WITH CRAVINGS:
Is It Hunger? Emotions? Addiction?

Worksheets:
Distinguishing Hunger from Cravings
Choosing Abstinence vs. Learning Moderation
Eating Treats in Moderation
Supporting Your Abstinence
Addenda:
7-Point Hunger Scale
Affirmations for Dealing with Cravings
Extra Resources

11. BINGE EATING, AND HOW TO STOP

Worksheets:
Food Log for Stopping Binging
Analyzing Binges
Affirmation for Stopping Binges
Meditation for Bingers
Extra Resources

12. BEHAVING IN WAYS YOU HATE:
Inner Obstacles to Change

Worksheets:
Identifying Inner Obstacles to Change
Facing Inner Obstacles to Change
Visualization Exercise
Extra Resources

13. MINDFULNESS:
In Eating, In Life

Worksheets:
Becoming More Mindful
Describing Non-Judgmentally
Mindful Eating Exercises
Extra Resources

14. MOVEMENT

Worksheets:
Your Exercise Profile
An Exercise Routine
Expanded Food Log
Charting Your Exercise Progress
Addenda:
Sample Exercise Routines
Reasons to Exercise
Current Exercise Recommendations
Affirmations for Exercising
Possible Non-Food Rewards
Extra Resources

15. DEALING WITH LAPSES,
and Preventing Relapse

Worksheets:
Lapse Analysis and Recovery
Relapse Analysis and Recovery
Addendum:
Affirmations for Getting Back on Track
Extra Resources

16. GETTING HELP:
Support Along the Way and After

Worksheets:
My Support System
Letting Help In
Extra Resources

17. WHAT’S NEXT?
Keeping it Up, Moving Ahead

Worksheets:
Review of Problem-Solving Goals
Goals Beyond Sane Eating
Dreams for Yourself Journaling

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