Outside pressure Depression Emotional Eating Poll: Have you ever eaten for reasons other than hunger?
What does emotional eating lead to? Guilt Weight gain Inability to lose weight Feeling of being out of control VICIOUS CYCLE
Of Feeling Badly Overeating HOW TO DEAL? Learn to identify your eating triggers
Emotional Situational Physiological Social Emotional Triggers Eating in response to negative feelings like boredom
loneliness depression stress anxiety anger Situational Triggers Eating out of habit or temptation
Being around others who are eating Seeing food ads on TV Passing by restaurants or food stores Seeing free food at work or at an event Physiological Triggers
Eating to help soothe physical feelings in your body Fatigue Lack of energy Pain Thirst Not
sure Social Triggers Eating because Others encourage you to eat
Family tradition To fit in or make someone happy Its what others are doing Overeating at parties or events POLL: WHAT USUALLY TRIGGERS YOU? Emotional Situational Physiological
Social COMMON TRIGGERS FOR BUSY MOMS Fatigue! Kid food lying around Encouraging your kids to eat Bored at home Pregnancy habits die hard
BREAKING THE CYCLE ITS POSSIBLE! 1. Keep a food and exercise diary See food/emotion associations Identify patterns
Identify triggers BREAKING THE CYCLE 2. Make a list of non-food activities you enjoy.
Walk around block Yoga pose 5 minutes of couch time Vacuum Organize a drawer Write an email to a friend Phone a friend (emergency contact) Question game with spouse Take a shower
BREAKING THE CYCLE 3. Post list in a visible place On fridge or cupboard BREAKING THE CYCLE
When a craving strikes, follow 4 steps: STEP 1 Stop. When youre about to reach for food, simply stop
STEP 2 Breathe. Close your eyes for 4 breaths Helps stop the emotional reaction
STEP 3 Reflect. Ask yourself why youre about to eat Bring mindfulness to eating Opportunity to make a good decision
STEP 4 Choose how to proceed. Eat a pre-thought-out portion Practice mindfulness while eating the food you were craving Do a non-food activity
BREAKING THE CYCLE Replace old habits with new ones Ex: smoke break BREAKING THE CYCLE
Habituating new habits Good habits just as hard to break as bad habits REWARD YOURSELF FOR PROGRESS
Recognize small successes by Verbal encouragement Self-rewards REWARD IDEAS Earn the things you love
Point system? Encouragement from someone Something every time you avoid emotional eating THE ULTIMATE REWARD
Seeing results and getting closer to your goal! SUMMARY Keep a food record Identify your personal eating triggers Develop a list of alternatives to eating Follow the 4 steps when an urge strikes
Reward yourself along the way HELP YOUR CHILD AVOID EMOTIONAL EATING Encourage open communication Dont make food a battleground Provide a healthy food environment at home
Allow kids to listen to their bodies what to eat, when to eat, how much to eat Involve kids in healthy food prep All foods created equal Establish routines Limits are OK youre in charge! Accept and be flexible with yourself model
how you want them to treat themselves GIVEAWAY Metromint WRAP UP
Access to website & forum Until Send me your food record for review Until
end of 2011 end of 2011 Keep doing your homework! WE WANT YOUR FEEDBACK! Emailed survey Testimonials
NEXT CLASS January! Special deals for veteran LTBW ladies ESPECIALLY FOR YOU $49 to join again, or FREE if you refer someone
Your referrals get 10% off Must sign up by Halloween! WHY PARTICIPATE AGAIN? Recover from the holidays (!) Stay accountable Solidify what youve learned Get individual help
Lots of new stuff: Live online cooking demo Video classes New guest speakers Even more giveaways The material you asked for!
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