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Nutrition

Nutrition. Class 10: Mindful Eating. Breaking the Mood-Food Connection. Emotional Triggers. Boredom and Procrastination Bribery and Reward Excitement/Loosening Reins Soothing Love Frustration, Anger and Rage Stress, Anxiety and Depression. Mood. Food. Action. happy. ice cream.

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Nutrition

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  1. Nutrition Class 10: Mindful Eating

  2. Breaking the Mood-Food Connection

  3. Emotional Triggers • Boredom and Procrastination • Bribery and Reward • Excitement/Loosening Reins • Soothing • Love • Frustration, Anger and Rage • Stress, Anxiety and Depression

  4. Mood Food Action happy ice cream walk the dog bored chips call a friend in need angry chocolate vacuum vigorously

  5. Meet Your Needs Without Food • Am I Biologically Hungry? • Think like a baby • What Am I Feeling? • What Do I Need? • Would You Please….? Ask for support • What can I do instead of eating?

  6. Self Talk Recognize That: • Negative Thoughts = Negative Feelings = Negative Actions • And Round and Round We Go! • Positive Thoughts = Positive Feelings = Positive Actions

  7. I’ve blown it, so I might as well go the rest of the way. I’ll diet tomorrow I call myself “lazy” when I don’t exercise. That’s real bad. I’m entitled to eat this food. Is it what I really want? I walked on my lunch hour. That counts as exercise too. Negative And Positive Statements

  8. What is Appetite? • It is the desire to eat. • Affected by external factors; psychological • Often in the absence of hunger • Example smelling/seeing fresh baked cookies • Prompts the question: What do I want to eat? • The appetite is concerned with the immediate effects of eating factors including salivating, tasting, chewing, and swallowing.

  9. What is Hunger? • Internal drive to eat; physiological • Largely affected by hormones and the Central Nervous System • Prompts question: When can I eat? • Cues tell us we are hungry, such as an empty or growling stomach, a decrease in blood glucose levels, and alterations in circulating hormones (e.g., increased glucagon and ghrelin and decreased insulin).

  10. Hunger/Satiety Scale 0 1 2 3 4 5 6 7 8 9 10 empty starving stuffed overfull neutral Source: Karin Kratina, Moving Away from Diets

  11. Rating Your Hunger • Ask yourself 3 questions before grabbing something to eat: • When was the last time I ate? If it was less than 2-3 hours ago, you're probably not feeling real hunger. • If you’re not hungry for an apple, you are not hungry • Could a small, nutritious snack rich in fiber tide you over until the next meal? • Can you drink a glass of water and wait 20 minutes?

  12. Hunger and Satiety Patterns

  13. Respecting Your Fullness • Conscious Eater • Time-Out Pauses while eating • Taste Check • Satiety Check • Rate Your Fullness After • Resign From The Clean Plate Club

  14. Savor Your Food • Eat when gently hungry • Sit Down in a pleasant environment • Breath Deeply before Eating • Slow Down • Taste Each Bite • Put Your Fork Down Now and Then • Check-in with your fullness

  15. Don’t Settle If You Don’t Love It, Don’t Eat It If You Love It, Savor It!

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