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49 Ways to Deal With Behaviors that Lead to Unhealthy Eating
- 1. 49 ways to deal with behaviors that Lead to unhealthy eating John I. Todor, Ph.D., living55plus.com
- 2. Want more information on the topics covered in this presentation? Check out the Eating Behaviors blog series on this site. We hope the ideas presented trigger your thinking. Please share your experiences and alternative ways to deal with unhealthy eating. Comment directly below the slides
- 3. the Issues
- 4. the Issues 1/3 of Americans are OBESE! Obesity in France is only11%
- 5. the Issues Most People don’t know the influences that dictate what they eat and how much Length of the typical American meal 20 Minutes A full signal from the gut to the brain This isn’t it!
- 6. the Issues 95% of people who lose weight on a diet – gain it back!
- 7. the Issues Mindlessly eating an extra 100 calories per meal is easy… …but puts on 31 pounds per year
- 8. Restaurant Portions 1950 to Now Its not just burgers! the average American is 26 pounds heavier
- 9. Handling Supersized Portions #1 Make room, don’t find room Decide before you start eating. If you want dessert, skip the appetizer or go light on the starch. for or
- 10. Handling Supersized Portions #2 Share Split the meal with a friend or significant other
- 11. Handling Supersized Portions #3 Ask for a Substitute Salad with dressing on the side for the French fries
- 12. Handling Supersized Portions #4 Divide Your Plate An “eat now” portion and the “take home" portion – before you start eating
- 13. Handling Supersized Portions #5 If You Overeat Make a mental and written note so you remember and can compensate in your next meal People who do lose twice as much weight
- 15. Serving Yourself Pick Your Plate 12 inches 9 inches Plate size has grown since 1950 and we tend to fill it By increasing the contrast between the food and the plate, you are likely to serve less
- 16. Serving Yourself Size Matters The amount eaten depends on the bag’s size 135 Calories Consumed 254 Calories Consumed
- 17. Serving Yourself Serve a Nutritious Balance
- 18. Serving Yourself Re-Plate Don’t eat out of the package Decide how much you will eat and serve it in a smaller container
- 19. Mood Affects Eating Happy people choose healthier foods, eat less, and enjoy it more
- 20. Mood Affects Eating Negative Emotions push us towards high-calorie foods Simply getting bad news leads people to eating 40% more those receiving a neutral message. Moreover, they ate 70% from the high-calorie bowls.
- 21. Mood Affects Eating The Better Your Mood the more sensitive your taste buds More pleasure, satiated sooner
- 22. Rituals for Happy Eating Simple Rituals increase anticipation, focus attention on the experience and de-tune negative thoughts Create simple but deliberate acts that draw attention to the experience
- 23. Rituals for Happy Eating trigger positive emotions before eating Remember something positive about your day (like seeing an old friend) Remembering activates the same brain chemistry and brings on the emotion It mindfully focus attention on the positive and blocks negative influences
- 24. Rituals for Happy Eating Smile as you Remember Smiles release oxytocin in the brain, a mood elevating hormone The smile is the cause, not the effect Smiles are contagious If you are dining with someone, get the social contagion rolling
- 25. Rituals for Happy Eating Have a Sure thing ready for those times you are in the dumps my grandchildren
- 26. Rituals for Happy Eating Have a Back-up Sure thing as an alternative or reinforcement HUGS with someone you care for For an immediate positive boost
- 27. Distracted Eating 1952 the TV tray was introduced and was quickly followed by TV dinners Since then the typical American has added 26 pounds 1952 now
- 28. Distracted Eating Multitasking like eating while watching TV can lead to distracted eating where you mindlessly consume People eat more during the meal but they also eat more after the meal
- 29. Take the Fork Out of Automatic Pilot Don’t
- 30. Take the Fork Out of Automatic Pilot do - pre-plate the amount and type of food
- 31. Take the Fork Out of Automatic Pilot Become mindful of the food and how fast you eat try putting the fork down between bites to savor the food
- 32. Take the Fork Out of Automatic Pilot gluttony is an emotional escape, a sign something is eating us. Peter de Vries
- 33. Savoring Food Beyond Consumption The French eat until they are satiated Americans tend to eat until they are full or the plate is empty
- 34. Savoring Food The french secret Make the meal a special time Close out everything else Take pleasure in every bite Eat a little of everything Learn portion control Remember what you ate Compensate for over-indulging
- 35. Savor More make meals a mindful experience It starts with Anticipation! Stop everything else – focus on the upcoming pleasure Simply thinking about food causes the brain to signal the stomach to start secreting gastric acids for digestion and, it gets the mind primed
- 36. Savor More It’s a sensory experience Engage all 5 Senses
- 37. Savor More seeing Before you pick-up the fork… …take a mental photograph of the meal, load-up on anticipation
- 38. Savor More smell the aroma Our sense of smell is at least as important as our taste buds
- 40. Savor More touch Focus on the textural experience from the touch to the fork to the sensations as you chew
- 41. Savor More Taste We can detect sweet, bitter, sour, salty and savory – but our mood or emotional state impact the sensitivity. Eat Happy!
- 42. Savor More Savor the first bite It is the most intense. After that, the sensory impact is less. That’s why French women can taste and savor small portions of everything, experience great pleasure and don’t get fat from eating the extra less savory calories
- 43. Feel Full Sooner, Longer satiety is that wonderfully pleasant feeling of fullness you get as you eat, when you’re no longer hungry, but aren’t overly stuffed or uncomfortable You are just satisfied beyond desire The more satisfied you feel after a meal, the less you’ll eat later Becky Hand, Registered Dietitian
- 44. Feel Full Sooner, Longer A cup of soup Ultrasound and MRI studies show that soup triggers the sensation of fullness. Not true for water. Start the meal Start being mindful Choosehealthy ingredients Soup before the main course can lead to a 20% reduction in calories eaten
- 45. Feel Full Sooner, Longer foods that curb the appetite Eggs Salad Vinegar Cinnamon Lean Beef Fiber Hot Peppers Pears Beans
- 46. Stress Undermines Healthy Eating stress With the experience of sudden danger, your body secrets the stress hormone cortisol – this mobilizes a “fight or flight” response. It normally turns itself off. Chronic Stress is another story – the system doesn’t shut off. Chronic stress is an epidemic in America
- 47. Stress Undermines Healthy Eating people under stress …seek out rich, high-calories foods They get a quick energy boost but with chronic stress the extra energy gets stored in the abdominal area
- 48. Stress Undermines Healthy Eating Even temporary stress …is bad news for healthy eating Just seeing a poster of struggle and adversity lead people to eat more than those who saw a more neutral poster To make matters worse they choose 70% more high-calorie foods
- 49. Prevent Stress Eating food for stress eating Keep these foods as handy alternatives Not only will they address your craving – they reduce stress Raw Veggies Vitamin C Complex Carbohydrates Omega-3 fatty acids
- 50. Prevent Stress Eating combat stress Eating habits Tips from the Cleveland Clinic Be Aware Become conscious of what triggers it and when Write it down Replace With non-food alternatives Sip black tea Self-massage Breathing exercises Practice Try the replacement techniques when you are not stressed
- 51. Prevent Stress Eating elevate positive emotions They reduce the impact of stress Pet your dog Smile Hug a loved one Walk in Nature
- 52. Prevent Stress Eating Practice Mindful Meditation It reduces anxiety and stress and is good for brain health. It can be done almost anywhere.
- 53. Sleep and Eating Sleep and Health Not enough sleep increases the likelihood of hypertension, diabetes, depression, obesity, forms of cancer, increased mortality, reduced quality of life and productivity 37.9% of people have unintentionally fallen asleep in the last month
- 54. Sleep and Eating Short-term sleep loss 1 week of sleep loss can add 2 or more pounds It also causes people to over-eat carbohydrates University of Colorado After 4 days of sleeping 4.5 hours per night fat cell metabolism becomes less sensitive to insulin University of Chicago
- 55. Eating Alone, Eating With Others Dining, one of life’s pleasure, but… The social dynamics can make people unaware of how much they are eating Distractions when eating alone…
- 56. Eating With Others Tips for Dining Start with a meal plan what’s included, what’s excluded Be conversational talk about the food to enhance Pace yourself to the the experience. During other topics, stop eating. slowest eater reduce seconds, excess bread When the conversation shifts from food put down your fork As a new course is served bring the conversation to the food
- 57. Eating Alone It’s becoming the norm - watchful hints Avoid distractions Pre-plate for health Focus on the experience Control snacking
- 58. Enjoy More, Eat Less Become Mindful Recognize your tendencies and focus on behavioral change. Anyone can reduce 100 calories per meal – without loss of enjoyment Shed weight – Maintain weight Enjoy Food!
- 59. For more insights click the image for a free download and Visit living55plus.com