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that Lead to
49ways to deal with
unhealthy eating
behaviors
John I. Todor, Ph.D., living55plus.com
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
the Issues
the Issues
1/3
of Americans are OBESE!
Obesity in France is only11%
the Issues
Most People don’t know
20
Minutes
Length or the
typical
American
meal
This isn’t it!
A full signal from
the gut to the
brain
the influences that dictate what
they eat and how much
the Issues
95%
of people who lose weight on
a diet – gain it back!
the Issues
Mindlessly eating an extra 100
calories per meal is easy…
…but puts on
31 pounds per year
Restaurant Portions
1950 to Now
the average
American is
26 pounds
heavier
Its not just burgers!
#1
Make room, don’t find room
Decide before you start eating.
If you want you want dessert, skip the
appetizer or go light on the starch.
or
for
Handling Supersized Portions
#2
Share
Split the meal with a
friend or significant
other
Handling Supersized Portions
Handling Supersized Portions
#3
Ask for a Substitute
Salad with dressing on the side for the French fries
Handling Supersized Portions
An “eat now” portion and the “take home" portion
– before you start eating
#4
Divide Your Plate
Handling Supersized Portions
Make a mental and written note so you remember
and can compensate in your next meal
#5
If You Overeat
People who do lose twice as much weight
Serving Yourself
blogfoodforthough.com
Serving Yourself
Pick Your Plate
9 inches
12 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
Serving Yourself
The amount eaten depends on the bags size
135
254
Siz e Matter s
Calories Consumed
Calories Consumed
Serving Yourself
Serve a Nutritious Balance
Re-Plate
Don’t eat out of the package
Decide how much you will eat
and serve it in a smaller
container
Serving Yourself
Mood Affects Eating
Happy people
choose healthier foods,
eat less, and enjoy it more
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.
Mood Affects Eating
The Better Your Mood
the more sensitive your taste buds
More pleasure, satiated sooner
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
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
Rituals for Happy Eating
Smile as you Remember
Rituals for Happy Eating
Smiles are
contagious
If you are dining with
someone, get the social
contagion rolling
Smiles release
oxytocin in the
brain, a mood
elevating
hormone
The smile is the
cause,
not the effect
Rituals for Happy Eating
Have a Sure thing ready
for those times you are in the dumps
my grandchildren
Rituals for Happy Eating
Have a Back-up Sure thing
as an alternative or reinforcement
HUGS For an
immediate
positive boost
with
someone
you care
for
1952
the TV tray was introduced
and was quickly followed
by TV dinners
Distracted Eating
Since then the
typical American
has added 26
pounds
1952 now
Distracted Eating
Multitasking
like eating while watching TV
can lead to distracted eating where
you mindless consume
People eat more during the meal but they also
eat more after the meal
Take the Fork Out of Automatic Pilot
Don’t
do - pre-plate
the amount and type of food
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
Take the Fork Out of Automatic Pilot
gluttony
is an emotional escape, a sign
something is eating us.
Peter de Vries
Take the Fork Out of Automatic Pilot
Beyond Consumption
The French eat until
they are satiated
Savoring Food
Americans tend to
eat until they are full
or the plate is empty
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
Savoring Food
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
Savor More
It’s a sensory experience
Engage all
5Senses
Savor More
seeing
Before you pick-up the fork…
…take a mental photograph of the
meal, load-up on anticipation
Savor More
smell the aroma
Our sense of smell is at least as
important as our taste buds
Savor More
Hear
…the sizzle
Savor More
touch
Focus on the textural experience
from the touch to the fork to the
sensations as you chew
Savor More
Taste
We can detect sweet, bitter, sour, salty
and savory – but our mood or
emotional state impact the sensitivity.
Eat Happy!
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
Savor More
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
Feel Full Sooner, Longer
A cup of soup
Ultrasound and MRI studies show
that soup triggers the sensation of
fullness. Not true for water.
Feel Full Sooner, Longer
Start the meal
Start being mindful
Choosehealthy
ingredients
Soup before the
main course can
lead to a 20%
reduction in
calories eaten
foods that curb the appetite
Feel Full Sooner, Longer
Eggs
Cinnamon
Salad
Vinegar
Beans
Lean Beef
Pears
Hot Peppers
Fiber
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
people under stress
…seek out rich, high-calories foods
Stress Undermines Healthy Eating
They get a quick energy boost
but with chronic stress the
extra energy gets stored
in the abdominal area
Even temporary stress
…is bad news for healthy eating
Just seeing a poster of struggle
and adversity lead people to eat
more than those saw a more
neutral poster
To make matters worse they choose 70%
more high-calorie foods
Stress Undermines Healthy Eating
Prevent Stress Eating
food for stress eating
Keep these foods as handy
alternatives
Not only will they address your
craving – they reduce stress
Complex Carbohydrates
Omega-3
fatty acids
Vitamin C
Raw Veggies
Prevent Stress Eating
combat stress Eating habits
Tips from the Cleveland Clinic
Be Aware
Replace
Practice
Become
conscious of
what
triggers it
and when
Write it
down
With non-food
alternatives
Sip black tea
Self-massage
Breathing exercises
Try the
replacement
techniques
when you are
not stressed
Prevent Stress Eating
elevate positive emotions
They reduce the impact of stress
Walk in
Nature
Pet your
dog
Hug a
loved one
Smile
Prevent Stress Eating
Practice Mindful Meditation
It reduces anxiety and stress
and is good for
brain health.
It can be done
almost anywhere.
Sleep and Eating
Sleep and Health
Not enough sleep increases the
likelihood of
hypertension, diabetes, depression, obes
ity, forms of cancer, increased
mortality, reduced quality of life and
productivity
37.9%
of people have unintentionally fallen
asleep in the last month
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
Sleep and Eating
After 4 days of sleeping
4.5 hours per night
fat cell metabolism
becomes less sensitive to
insulin
University of Chicago
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…
Tips for Dining
Start with a meal plan
what’s included, what’s excluded
Eating With Others
Pace yourself to the
slowest eater
reduce seconds, excess bread
Be conversational
talk about the food to enhance
the experience. During other
topics, stop eating.
When the conversation
shifts from food
put down your fork
As a new course is served
bring the conversation to the food
It’s becoming the norm
- watchful hints
Control snacking
Eating Alone
Avoid distractions
Pre-plate for health
Focus on the experience
Enjoy More, Eat Less
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!
Become Mindful
living55plus.com
and Visit
For more insights
click the image
for a
free download

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Eating right presentation

  • 1. that Lead to 49ways to deal with unhealthy eating behaviors 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
  • 4. the Issues 1/3 of Americans are OBESE! Obesity in France is only11%
  • 5. the Issues Most People don’t know 20 Minutes Length or the typical American meal This isn’t it! A full signal from the gut to the brain the influences that dictate what they eat and how much
  • 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 the average American is 26 pounds heavier Its not just burgers!
  • 9. #1 Make room, don’t find room Decide before you start eating. If you want you want dessert, skip the appetizer or go light on the starch. or for Handling Supersized Portions
  • 10. #2 Share Split the meal with a friend or significant other Handling Supersized Portions
  • 11. Handling Supersized Portions #3 Ask for a Substitute Salad with dressing on the side for the French fries
  • 12. Handling Supersized Portions An “eat now” portion and the “take home" portion – before you start eating #4 Divide Your Plate
  • 13. Handling Supersized Portions Make a mental and written note so you remember and can compensate in your next meal #5 If You Overeat People who do lose twice as much weight
  • 15. Serving Yourself Pick Your Plate 9 inches 12 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 The amount eaten depends on the bags size 135 254 Siz e Matter s Calories Consumed Calories Consumed
  • 17. Serving Yourself Serve a Nutritious Balance
  • 18. Re-Plate Don’t eat out of the package Decide how much you will eat and serve it in a smaller container Serving Yourself
  • 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. 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 Rituals for Happy Eating
  • 23. 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 Rituals for Happy Eating
  • 24. Smile as you Remember Rituals for Happy Eating Smiles are contagious If you are dining with someone, get the social contagion rolling Smiles release oxytocin in the brain, a mood elevating hormone The smile is the cause, not the effect
  • 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 For an immediate positive boost with someone you care for
  • 27. 1952 the TV tray was introduced and was quickly followed by TV dinners Distracted Eating 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 mindless 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. do - pre-plate the amount and type of food Take the Fork Out of Automatic Pilot
  • 31. Become mindful of the food and how fast you eat try putting the fork down between bites to savor the food Take the Fork Out of Automatic Pilot
  • 32. gluttony is an emotional escape, a sign something is eating us. Peter de Vries Take the Fork Out of Automatic Pilot
  • 33. Beyond Consumption The French eat until they are satiated Savoring Food Americans tend to eat until they are full or the plate is empty
  • 34. 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 Savoring Food
  • 35. 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 Savor More
  • 36. It’s a sensory experience Engage all 5Senses Savor More
  • 37. seeing Before you pick-up the fork… …take a mental photograph of the meal, load-up on anticipation Savor More
  • 38. smell the aroma Our sense of smell is at least as important as our taste buds Savor More
  • 40. touch Focus on the textural experience from the touch to the fork to the sensations as you chew Savor More
  • 41. Taste We can detect sweet, bitter, sour, salty and savory – but our mood or emotional state impact the sensitivity. Eat Happy! Savor More
  • 42. 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 Savor More
  • 43. 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 Feel Full Sooner, Longer
  • 44. A cup of soup Ultrasound and MRI studies show that soup triggers the sensation of fullness. Not true for water. Feel Full Sooner, Longer Start the meal Start being mindful Choosehealthy ingredients Soup before the main course can lead to a 20% reduction in calories eaten
  • 45. foods that curb the appetite Feel Full Sooner, Longer Eggs Cinnamon Salad Vinegar Beans Lean Beef Pears Hot Peppers Fiber
  • 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. people under stress …seek out rich, high-calories foods Stress Undermines Healthy Eating They get a quick energy boost but with chronic stress the extra energy gets stored in the abdominal area
  • 48. Even temporary stress …is bad news for healthy eating Just seeing a poster of struggle and adversity lead people to eat more than those saw a more neutral poster To make matters worse they choose 70% more high-calorie foods Stress Undermines Healthy Eating
  • 49. Prevent Stress Eating food for stress eating Keep these foods as handy alternatives Not only will they address your craving – they reduce stress Complex Carbohydrates Omega-3 fatty acids Vitamin C Raw Veggies
  • 50. Prevent Stress Eating combat stress Eating habits Tips from the Cleveland Clinic Be Aware Replace Practice Become conscious of what triggers it and when Write it down With non-food alternatives Sip black tea Self-massage Breathing exercises Try the replacement techniques when you are not stressed
  • 51. Prevent Stress Eating elevate positive emotions They reduce the impact of stress Walk in Nature Pet your dog Hug a loved one Smile
  • 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, obes ity, forms of cancer, increased mortality, reduced quality of life and productivity 37.9% of people have unintentionally fallen asleep in the last month
  • 54. 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 Sleep and Eating 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. Tips for Dining Start with a meal plan what’s included, what’s excluded Eating With Others Pace yourself to the slowest eater reduce seconds, excess bread Be conversational talk about the food to enhance the experience. During other topics, stop eating. When the conversation shifts from food put down your fork As a new course is served bring the conversation to the food
  • 57. It’s becoming the norm - watchful hints Control snacking Eating Alone Avoid distractions Pre-plate for health Focus on the experience
  • 58. Enjoy More, Eat Less 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! Become Mindful
  • 59. living55plus.com and Visit For more insights click the image for a free download