49 ways to deal with behaviors that lead to unhealthy eating

that Lead to

49 ways to deal with

unhealthy eating

behaviors

John I. Todor, Ph.D., living55plus.com

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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

1/3of Americans are OBESE!

Obesity in France is only 11%

the IssuesMost People don’t know

20 Minutes

Length of 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 Portions1950 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 dessert, skip the

appetizer or go light on the starch.

orfor

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 inches12

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 bag’s size

135254

Size Matters

Calories ConsumedCalories Consumed

Serving YourselfServe 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 peoplechoose healthier foods,

eat less, and enjoy it more

Mood Affects Eating

Negative Emotionspush 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 Moodthe more sensitive your taste buds

More pleasure, satiated sooner

Simple Ritualsincrease anticipation, focus

attention on the experience and de-tune negative thoughts

Create simple but deliberate acts that drawattention to the experience

Rituals for Happy Eating

trigger positive emotions

before eatingRemember something positiveabout 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 readyfor those times you are in the

dumps

my grandchildren

Rituals for Happy Eating

Have a Back-up Sure thingas an alternative or

reinforcement

HUGS

For an immediate

positive boost

like

with someone you

care for

1952the TV tray was introducedand was quickly followed

by TV dinners

Distracted Eating

Since then the typical

Americanhas added 26

pounds1952 now

Distracted Eating

Multitaskinglike 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

Take the Fork Out of Automatic Pilot

Don’t

do - pre-platethe amount and type of food

Take the Fork Out of Automatic Pilot

Become mindfulof 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

gluttonyis 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 secretMake the meal a special timeClose out everything elseTake pleasure in every biteEat a little of everythingLearn portion controlRemember what you ateCompensate 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 all5Senses

Savor More

seeingBefore you pick-up the fork…

…take a mental photograph of the meal, load-up on

anticipation

Savor More

smell the aromaOur sense of smell is at least

asimportant as our taste buds

Savor More

Hear…the sizzle

Savor More

touchFocus on the textural

experience from the touch to the fork to

the sensations as you chew

Savor More

TasteWe can detect sweet, bitter, sour, salty and savory – but our mood or emotional state

impact the sensitivity.

Eat Happy!

Savor More

Savor the first biteIt 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

satietyis 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 laterBecky Hand, Registered Dietitian

Feel Full Sooner, Longer

A cup of soupUltrasound 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

Choose healthy 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

SaladVinegar

Beans

Lean Beef

PearsHot Peppers

Fiber

Stress Undermines Healthy Eating

stressWith 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 who 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 eatingKeep these foods as handy

alternatives

Not only will they address your craving – they reduce

stress

Complex CarbohydratesOmega-3

fatty acids

Vitamin C

Raw Veggies

Prevent Stress Eating

combat stress Eating habitsTips from the Cleveland Clinic

Be Aware Replace

Practice

Become conscious of what triggers it and when

Write it down

With non-foodalternatives

Sip black teaSelf-massage

Breathing exercises

Try the replaceme

nt techniques when you are not

stressed

Prevent Stress Eatingelevate positive emotions

They reduce the impact of stress

Walk in Nature

Pet yourdog

Hug a loved one

Smile

Prevent Stress EatingPractice Mindful Meditation

It reduces anxiety and stress and is good for

brain health.

It can be done almost anywhere.

Sleep and Eating

Sleep and HealthNot 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

Short-term sleep loss1 week of sleep loss can add 2 or more

poundsIt also causes

people to over-eat carbohydrates

University of Colorado

Sleep and Eating

After 4 days of sleeping 4.5 hours

per nightfat 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 DiningStart with a meal plan

what’s included, what’s excluded

Eating With Others

Pace yourself to the slowest eater

reduce seconds, excess bread

Be conversationaltalk about the food to

enhance the experience. During other

topics, stop eating.

When the conversation shifts

from foodput 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 enjoymentShed weight – Maintain

weightEnjoy Food!

Become Mindful

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