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Mindful Eating

Mindful Eating. By: Amanda Wilkins and Deidra Nelson, RD Clinical Nutrition Grad Students. NAME THE MOST POPULAR FAD DIET. 1. 4. 2. 5. 3. 6. Deprivation Diets. Don’t work for 3 reasons: #1 Our body fights against them #2 Our brain fights against them

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Mindful Eating

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  1. Mindful Eating By: Amanda Wilkins and Deidra Nelson, RD Clinical Nutrition Grad Students

  2. NAME THE MOST POPULAR FAD DIET 1 4 2 5 3 6

  3. Deprivation Diets Don’t work for 3 reasons: #1 Our body fights against them #2 Our brain fights against them #3 Our day-to-day environment fights againstthem

  4. What often signals us to eat in excess? 4 1 5 2 3

  5. 10 PRINCIPLES OF INTUITIVE EATING 1. REJECT THE DIET MENTALITY 2. HONOR YOUR HUNGER 3. MAKE PEACE WITH FOOD

  6. 10 PRINCIPLES OF INTUITIVE EATING 4. CHALLENGE THE FOOD POLICE 5. FEEL YOUR FULLNESS 6. DISCOVER THE SATISFACTION FACTOR

  7. 10 PRINCIPLES OF INTUITIVE EATING 7. COPE WITH YOUR EMOTIONS WITHOUT USING FOOD 8. RESPECT YOUR BODY 9. EXERCISE- FEEL THE DIFFERENCE

  8. 10 PRINCIPLES OF INTUITIVE EATING 10. HONOR YOUR HEALTH- GENTLE NUTRITION

  9. “The Mindless Margin” • Most people gain (or lose) weight gradually • If we don’t realize we are eating less, we won’t feel deprived • Reengineering you food life so eating is enjoyable and mindful We all love to eat!

  10. Tracking Calories • Find an app that works for you • Learn Caloric Intake • Prevents eating excess calories • 3500 calories = 1 pound body fat • Keeping a food diary

  11. Eating out with Confidence • Split an entrée or dessert • Ask for a to-go box when you order • Ask questions • Add more fruits and vegetables • Choose healthier options • Ask for dressings/butter on the side

  12. Strategies to mindful eating *Serve yourself on smaller plates and taller glasses *Move visible food and if it can’t be moved, move around it. aka the “Hide the See-Food” Diet

  13. Pause Points • Gives you a chance to ask yourself if you really want to keep eating • Packaging • Moving candy jar farther away • Paying attention to serving sizes. 20 oz. Coke=2.5 servings

  14. Calories are Right (Price is Right)

  15. 15 Potato Chips (1 oz) 120 calories 150 calories

  16. 3 Oreo Cookies 160 calories 80 calories

  17. 3 cups of plain popcorn 93 calories 125 calories

  18. 6 oz plain yogurt 100 calories 150 calories

  19. Apple (small) 60 calories 50 calories

  20. Cheese Stick 80 calories 135 calories

  21. ¼ c Almonds 160 calories 180 calories

  22. 12 oz Soda 140 calories 170 calories

  23. 12 oz beer 154 calories 130 calories

  24. Questions

  25. References • Evelyn Tribole and Elyse Resch. Intuitive Eating: A Revolutionary Program That Works: New York. St. Martin’s Griffin, 2003. Print. 2. Brian Wansink. Mindless Eating. Accessed: November 10, 2013. Available at:http://foodpsychology.cornell.edu/toolbox/presentations.html 3. Google Images. Handy Portion Sizes. November 14, 2013. • 4. Choose My Plate. Super tracker. USDA Choose My Plate Web site. http://www.choosemyplate.gov/healthy-eating-tips/SuperTrackerTips.pdf. Updated 2013. Accessed October 18, 2013.

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