Breast cancer -ONCO IN MEDICAL AND SURGICAL NURSING.pptx
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
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
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
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
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
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
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