mindful eating! the healthy weigh! session 7
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TRANSCRIPT
Welcome to the Healthy Weigh!
1. Everyone will be muted to keep down the background noise levels. 2. If you have a question/comment during the presentation, you can type it in the chat box. 3. For technical issues, please call the Genesys helpdesk by dialing *10* or 1-800-305-5208. 4. We will be taking attendance. Please use your lawson # to identify yourself. 5. You will want pen/paper to take notes.
Eat Mindfully!
The Healthy Weigh
Emotional Eating
Moderator Presenter
Greg Anthony, NASM Mary Dale Barry, CEAP, SPHR
Moderator Presenter
Greg Anthony, NASM Elizabeth Achaval, MA, LPC
identify 2 personal triggers for emotional eating describe 3 tips for managing emotional eating identify one relaxation technique that will help
encourage mindful eating. select 2 examples of mindful eating from a list.
Objectives Participant will:
Emotional Eating Is: Eating when your not hungry
Eating to sooth your feelings
Using food as a reward
Eating to avoid dealing with a stressful situation
Eating when you’re depressed or discouraged
Eating when you’re frustrated or unfulfilled
Eating to fill emptiness
Eating when you feel anxious
Ignoring your natural hunger and fullness signals
What Triggers You To Eat?
Food Characteristics
Activities
Events
Financial Pressure
Fatigue
Work Stress
Time
Weather
Emotional Hunger
Comes on suddenly
Craving specific food
Instant gratification
Overeating
Guilt feelings
Physical Hunger
Occurs gradually
Open to options
Can wait
Stop when full
Satisfied
The Hunger Scale: Learning to differentiate between emotional and physical hunger
When you start feeling like you want something to eat rate your hunger on a scale of 1-10, with 1 being starving and 10 being so full you feel sick.
A rating of 5 or 6 means your comfortable- neither too hungry or too full.
Ideally eat when you hunger is at 3 or 4. Don’t wait until your hunger gets down to 1 or 2. Getting too hungry can lead to overeating. Stop eating when you reach 5 or 6 on the scale.
Hunger Scale 1. Starving, weak, dizzy
2. Very hungry, cranky, low energy, lots of stomach growling
3. Pretty hunger, stomach growling a little
4. Starting to feel a little hungry
5. Satisfied, neither hungry or full
6. A little full, pleasantly full
7. A little uncomfortable
8. Feeling stuffed
9. Very uncomfortable, stomach hurts
10. So full you feel sick
Tips for Managing Emotional Eating
Remember that Emotional Eating is something most people do when they are bored, happy or sad. It may be a bag of chips or steak, but whatever the food choice, learning how to manage it and using moderation are key
Recognize what triggers your emotional eating
Journal using the Hunger Scale to be more aware
Take time to stop and think about what is really bothering you and how can deal with it
Eat Mindfully
Deliberately paying attention
Focusing on the present moment
Awareness without criticism or judgment.
Experiencing the sensations and thoughts that come up as we eat
Promoting balance, choice, wisdom and acceptance of what is
What is Mindfulness?
Mindless Eating Take first bite
Take second bite
Get distracted with the computer or TV
Suddenly realize the bag of chips/sleeve of cookies have vanished
Dissatisfaction or guilty feeling set in
Feeling full but not satisfied
Tempted to eat more food to fill the void
Mindless Eating So often we eat foods mindlessly in large
quantities and very quickly.
We miss:
Tastes
Textures
Enjoyment of eating
Eating should be a pleasurable experience, ideally with time and a nice setting devoted to it.
Mindful Eating Is Eating with awareness
Being connected to your senses as you eat
Being aware of food’s taste and texture, shape and color, aroma and flavor
Knowing when you body is hungry and when it has had enough
Listening to what your body wants to eat
Letting go of worries
Being in the moment…experiencing food with all your senses
Mindful Eating Paying full attention to the experience of eating and
drinking.
Attending to the colors, smells, textures, flavors, temperatures and even sound (crunch!) of our food.
Paying attention to the experience of the body
Where in the body do we feel hunger?
Where do we feel satisfaction?
What does half-full feel like or three quarters full?
Mindful Eating
Paying attention to the mind
Noticing how eating affects our mood and emotions
Gradually regaining a sense of ease and freedom with eating
The Benefits of Mindful Eating Eating less food
“I’m full” message
May lose weight in the long run
Feeling satisfied
No judgment or negative feelings
Ability to enjoy your favorite food in moderate portion
Better digestion
More enjoyment when eating
Breathing Exercise During this breathing meditation, you will focus on your breath.
This will calm your mind and relax your body.
Rest your hands loosely on your lap. Now close your eyes.
Take a long slow, deep breath in through your nose starting from your belly and moving up through your diaphragm to your chest… and then slowly exhaling
Take another long slow deep breath in… and then exhale completely
Allow any tension to melt away… gradually relaxing more & more deeply with each breath
Continue to breathe slowly & deeply
Mindful Eating Lemon Exercise Continue your deep breaths
Allow your body and mind to relax
Settle into the present moment
Give yourself permission to slow down and do nothing but eat
Lemon
Take Home Message:
We can use Mindful Eating as a tool to help make positive changes in weight management.
Assignment: To identify and practice 2 mindfulness techniques
Sources: Albers, H. (2009) 50 Ways To Soothe Yourself Without Food. Oakland, CA. New Harbinger Publications, Inc. "Emotional Eating: Treatment and Managing the Causes of Overeating - MedicineNet."MedicineNet. N.p., n.d. Web. 26 Oct. 2012. <http://www.medicinenet.com/emotional_eating/article.htm>. “Emotional Eating" WebMD. WebMD, 03 May 0000. Web. 26 Oct. 2012. <http://www.webmd.com/a-to-z-guides/emotional-eating-topic-overview>. Staff, Mayo Clinic. "Weight Loss: Assess Your Readiness to Change." Mayo Clinic. Mayo Foundation for Medical Education and Research, 28 Dec. 2010. Web. 26 Oct. 2012. <http://www.mayoclinic.com/health/weight-loss/NU00266>. "Stress Management." Mayo Clinic. Mayo Foundation for Medical Education and Research, 23 July 2011. Web. 26 Oct. 2012. <http://www.mayoclinic.com/health/stress/AN01128>. "Weight-loss Help: Gain Control of Emotional Eating - MayoClinic.com." Mayo Clinic Medical Information and Tools for Healthy Living - MayoClinic.com. N.p., n.d. Web. 26 Oct. 2012. <http://mayoclinic.com/health/weigh-loss/MH00025/NSECTIONGROUP=2>. “Mindful Eating” Web MD, Mayo Clinic, Cleveland Clinic, and Center for Mindful Eating.
If you’ve tried self-help options, but you still can’t get control of your emotional eating consider contacting your Bon Secours EAP for a confidential appointment. They can help with referrals to experts in the community. There are many clinicians and registered dieticians that focus on eating issues in an individual and/or group format.
BSR EAP (804) 342-1501 24/7
BSHR EAP (757) 398-2374 24/7