intuitive eating for website

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Intuitive Eating SagePlace:The Center for Well Beings Tammie Fowles, LCSW, Ph.D Lewiston, Maine 207-620-0792

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The use of intuitive eating for health and weight loss

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Page 1: Intuitive Eating For Website

Intuitive Eating

SagePlace:The Center for Well Beings

Tammie Fowles, LCSW, Ph.D

Lewiston, Maine

207-620-0792

Page 2: Intuitive Eating For Website

“When You wake up in the morning, Pooh,” said Piglet at last, “what’s the first thing you sayTo Yourself?” “What’s for breakfast?” said Pooh.“What do you say, Piglet?” “I say, I wonder what’s going to happen excitingtoday?” said Piglet.Pooh nodded thoughtfully. “It’s the same thing,” he said.

-A. A. Milne, Winnie-the-Pooh

Page 3: Intuitive Eating For Website

 

Diets Don’t Work Over the Long Term Diets Can Disrupt Normal Eating Dieting Can Cause Food and Weight

Obsessions and Lead to Disordered Eating

Page 4: Intuitive Eating For Website

Binge Eating Disorder Preoccupied with shape and body weight Bingeing: Consuming an objectively large

quantity of food while feeling a loss of control Declaring many foods as forbidden Trying to go as long as possible without eating by

skipping meals, trying fad diets, etc. Eating in secret; hiding food

Page 5: Intuitive Eating For Website

Binge Eating Disorder Continued Checking shape/weight by weighing daily,

pinching body fat, trying on skinny clothes Disrupted social life because you avoid

eating with others Feeling ashamed about your eating and

wanting to be more “in control” Feeling disgusted with your body

Page 6: Intuitive Eating For Website

Reject the Diet Mentality

Diets Can Erode Self Esteem, Confidence and Self-Trust

Dieting Can Negatively Impact energy and Performance

Dieting Can Put Your Life on Hold

Page 7: Intuitive Eating For Website

“Losing weight isn't a dichotomy where either you lose weight and you're successful, or you don't and you're a failure. Small losses can make a big difference."

--Kelly D. BrownellYale Center for Eating and Weight Disorders

Page 8: Intuitive Eating For Website

Eating Styles Unconscious Eater Chaotic Eater Refuse-Not Eater / Waste-Not Eater Emotional Eater Careful Eater Professional Dieter Intuitive Eater

Page 9: Intuitive Eating For Website

Honor Your Hunger Don’t ignore natural hunger signs, honor

them by eating. Keep your body fed with adequate energy

and carbs (the body’s primary and preferred source of energy.)

Each time you eat, ask yourself , am I hungry? What’s my hunger level?

Page 10: Intuitive Eating For Website

The older you get, the tougher it gets to lose weight becauseby then, your body and your fat are really good friends. - Anonymous-

Page 11: Intuitive Eating For Website

Food Journal Type and quantity of food and liquid

consumed

Time of each eating episode

Emotional state directly before eating episode

Place where food was consumed

Page 12: Intuitive Eating For Website

Food Journal Continued Situation: Events that influenced eating

Type and duration of exercise each day

Each eating episode considered by client to be a binge (these should be underlined with a colored marker).

Page 13: Intuitive Eating For Website

The best way to lose weight is to eat all you wantof everything you don’t like.” -Anonymous-

Page 14: Intuitive Eating For Website

Make Peace With Food

Deprivation Backlash

Last Supper Eating

Non Forbidden Food

Eventually Loses Its Power

Page 15: Intuitive Eating For Website

Challenge the Food Police Black or White Thinking I can eat only foods with zero grams of fat! Carbohydrates are “bad.” I’m never eating

bread, potatoes, tortillas, or pasta again! I shouldn’t have eaten that cookie. Now, I’m off

my diet. I might as well eat the whole box and start over again tomorrow!

I blew it and had a piece of cake for dessert. I feel like such a loser! I can’t do anything

Page 16: Intuitive Eating For Website

Catastrophic Thinking I tried so hard this week, but I still didn’t lose a

pound. That's it! I give up. I'm never going to lose weight!

I ate a whole bag of chips today. It’s hopeless! I’m always going to be an overeater. I’ll be fat and alone forever!

I can't believe I ate an extra serving of carbs at dinner tonight. Now, I’m going to gain weight!

Page 17: Intuitive Eating For Website

Pessimistic Thinking All the food on campus is greasy and

fattening! All healthy foods taste terrible! When I look in the mirror, all I can see is

my fat thighs! I have no self-control!

Page 18: Intuitive Eating For Website

Self-fulfilling Prophecy If I get stressed out, I know I'll binge. If I eat too much, I have to do something

to get rid of it. If I eat one serving of ice cream, I know I

won't be able to stop. When I go home for the holidays, I know

I'll eat everything in sight.

Page 19: Intuitive Eating For Website

Should Statements I need to eat only salad for lunch or else

I'll gain weight. I should never eat fast food if I want to

be healthy. I must exercise every day or else I'll have

to really restrict my diet. I shouldn't eat after 6:00 p.m. or else all

the calories will turn to fat.

Page 20: Intuitive Eating For Website

     

“Watch your thoughts, for they become words. Watch your words, for they become actions. Watch your actions, for they become habits. Watch your habits, for they become character. Watch your character, for it becomes your destiny.”

The Peace Pilgrim

Page 21: Intuitive Eating For Website

Changing Your Mind

Listen to your thoughts. I’ll never lose weight! Decide if your thoughts help or hurt your

progress. Re-word your negative thoughts to make

them into positive messages.

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Challenging Negative Thinking Cognitive Restructuring Am I being rational? Is is sensible or helpful to think that I’ll never

lose weight because I ate that piece of cake?

Learning Positive Self-talk "I'm a good person, and I like the changes I'm

making." "Sometimes I make mistakes, but I know how

to get back on track."

Page 24: Intuitive Eating For Website

Feel Your Fullness

Eat Consciously Pause in the Middle of a Meal and Check

in with your Body Don’t Feel Obligated to Leave Food on

your Plate Eat Without Distraction

Page 25: Intuitive Eating For Website

Discover the Satisfaction Factor

Ask Yourself What You Really Want to Eat. Savor Your Food Eat When Gently Hungry Rather than Over

Hungry Eat in a Pleasant Environment Check in and Stop When You’re Satisfied

Page 26: Intuitive Eating For Website

Emotional Hunger is… Sudden. One minute you're not even thinking

about food, the next minute you're starving. You hunger goes from 0-80 within moments.

Your cravings are for one certain type of food, such as pizza, ice cream, or chocolate. With emotional eating, you feel that you need to eat that particular food and that no substitute will do!

Page 27: Intuitive Eating For Website

Emotional Hunger is… "above the neck." An emotionally based

craving begins in the mouth and the mind. Your mouth wants to taste the pizza, chocolate, or ice cream.

Urgent. Emotional hunger urges you to eat NOW! There is a desire to instantly ease emotional discomfort with food.

Page 28: Intuitive Eating For Website

Emotional Hunger is… Paired with an upsetting emotion. Your husband

yelled at you. Your child is in trouble at school. Emotional hunger occurs in conjunction with an upsetting or distressing situation.

Often connected to automatic or absent-minded eating. Emotional eating can feel as if someone else's hand is scooping up the candy and putting it into your mouth. You may not notice that you've just eaten a whole bag of chocolate almond kisses.

Page 29: Intuitive Eating For Website

Emotional Hunger…

Does not stop eating in response to fullness.

Feels guilty about eating. The paradox of emotional overeating is that you eat to feel better, and then end up angry or disapointed with yourself. Next, you promise to atone ("I'll exercise, skip a meal, etc.)

Page 30: Intuitive Eating For Website

Physical Hunger is… gradual. Your stomach rumbles. One hour

later, it growls. Physical hunger gives you steadily progressive clues that it's time to eat.

open to different foods. With physical hunger, you may have food preferences, but they are flexible. You are open to alternate choices.

Page 31: Intuitive Eating For Website

Physical Hunger is… based in the stomach. Physical hunger is

recognizable by stomach sensations such as gnawing, rumbling, emptiness, and even pain in your stomach.

patient. Physical hunger would prefer that you ate soon, but doesn't demand that you eat immediately unless you have allowed yourself to become over hungry.

Page 32: Intuitive Eating For Website

Physical Hunger… happens out of physical need. Physical hunger

occurs because it has been many hours since your last meal. You may experience light-headedness or low energy if overly hungry.

stops when full. Physical hunger originates from a desire to fuel and nourish your body. As soon as that intention is fulfilled, you stop eating.

From: Constant Craving: What Your Food Cravings Mean and How You Can Overcome Them.” by Doreen Virtue

Page 33: Intuitive Eating For Website

Childhood is that wonderful time of lifeWhen all you have to do to lose weight is to take a bath…

Page 34: Intuitive Eating For Website

Emotional Eating Triggers

Boredom and Procrastination Bribery and Reward Excitement Depression Frustration, Anger, Stress Fatigue

Page 35: Intuitive Eating For Website

Coping With Emotional Eating Ask Yourself: Am I biologically hungry? What am I feeling? What do I need? How can I meet this need? Research indicates that individuals who respond

to a negative situation with both positive thoughts and constructive action are able to avoid emotion-based eating 85% of the time.

Page 36: Intuitive Eating For Website

I Feel… Because… I feel… because…Angry they expect me to visit too much

Frustrated I can’t get home as much as I’d like to

Afraid They’ll think I’ve abandoned them

Devastated They’re going down hill so fast

Worried They might need nursing home care soon

Irritated They don’t seem to appreciate me

Bitter They’ve ignored me for much of my life

Resentful My brother doesn’t take his turn visiting

From: “Life is Hard. Food is Easy.” Linda Spangle

Page 37: Intuitive Eating For Website

Food Tracing Food Memory and Feeling Corn Chowder Mom made it on snowy Saturday afternoons before

… we went sledding. I felt festive, excited, happy, anticipating fun..Cheese Curls My cousin and I pigged out on them

when she was pregnant. I felt older, more mature, connected Donuts My grandmother made them each morning when we went

to visit. I felt loved, special, warm, safe, nurtured

From: “Life is Hard. Food is Easy.” Linda Spangle

Page 38: Intuitive Eating For Website

Food and Needs Simple Needs: Pleasure, fun, feeling better,

stress relief (corn chowder) People Needs: Connecting, pleasing

others, attention, appreciation (cheese curls)

Emotional Needs: Safety, love, reward, comfort, avoiding painful feelings (donuts)

Page 39: Intuitive Eating For Website

Gather Your Needs What do I need? How could I get it?

Time Limit house work

Connection Make plans with friends at ………………………………least once per week

Hope Establish some goals

Be Centered Learn Mindfulness

Page 40: Intuitive Eating For Website

Wild Geese “You do not have to be good.You do not have to walk on your kneesfor a hundred miles through the desert, repenting.You only have to let the soft animal of your body love what it loves.Tell me about despair, yours, and I will tell you mine.Meanwhile the world goes on.Meanwhile the sun and the clear pebbles of the rainare moving across the landscapes,over the prairies and deep trees,the mountains and the rivers.Meanwhile the wild geese, high in the clean blue airare heading home again.Whoever you are, no matter how lonely,the world offers itself to your imagination,calls to you like the wild geese, harsh and exciting--over and over announcing your placein the family of things.”

MARY OLIVERDream Work

Page 41: Intuitive Eating For Website

Eating and Relationships Who are the five people in your life you are

closest to?

How frequent is your contact with each of them?

What is your eating like before, during, and after you see them?

Page 42: Intuitive Eating For Website

Eating and Relationships Cont. What are two expectations you have for each of

these people? When they are not met, what do you do?

What roles do you tend to play in relationships with others? Do certain roles that you play leave you feeling "hungrier" than others?

What are the satisfying and unsatisfying aspects of these relationships? How can you make your relationships more satisfying?

Page 43: Intuitive Eating For Website

Create a List of What you Love, and Do at Least One Thing Each Day. Soft, flowing, soothing music Long, warm, scented baths Bed with a cup of tea and a good book Finishing a brisk walk along the river with a great

book on tape Taking a nap with my puppy A really good movie Long, soulful heart to heart talks

Page 44: Intuitive Eating For Website

“Enjoy life to the fullest. Remember all of those women on the Titanic who waved off the desert cart.” - Irma Bombeck -

Page 45: Intuitive Eating For Website

Steps to Freedom From Emotional Eating

Love yourself Give up perfectionism Break out of the "Being-Nice" trap Find alternative means of coping Connect with self and others Use the mantra: “Is this what I really need?”

Use this mantra to get you through moments of difficulty.

From: http://www.mental-health-matters.com/index.php?option=com_content&view=article&id=504

Page 46: Intuitive Eating For Website

Four Steps Before Eating Stop

Breathe

Reflect “Why do I want to eat right now?” “Why this food?” “Is this what I really need?”

Choose

Page 47: Intuitive Eating For Website

Respect Your Body Accept your genetic blue print You don’t have to like every part of your body to respect it. Stop body bashing Your body deserves to be fed, treated with dignity,

dressed comfortably, etc. The Loving Heart Exercise (see

http://primusweb.com/fitnesspartner/library/weight/feelings.htm for instructions)

From: Overcoming the Legacy of Overeating by Nancy Kathryn Fuchs

Page 48: Intuitive Eating For Website

According to Studies on Depression and Exercise:

Exercise has proven to be a beneficial antidepressant both immediately and over the long term.

Although exercise significantly decreases depression across all age categories, the older people are, the greater the antidepressant effects of exercise appear to be.

Exercise is an equally effective antidepressant for both genders.

Page 49: Intuitive Eating For Website

Depression and Exercise Walking and jogging are the most frequent forms of

exercise that had been researched, but all modes of exercise examined, anaerobic as well as aerobic, were effective in lessening depression at least to some degree.

The greater the length of the exercise program and the larger the total number of exercise sessions, the greater the decrease in depression with exercise.

The most powerful antidepressant effect occurred with the combination of exercise and psychotherapy.

Page 50: Intuitive Eating For Website

Exercise – Feel the Difference Forget militant exercise Shift your focus to how it feels to move your body

vs. burning calories Don’t deprive yourself of needed nutritional energy Focus on exercise as a way of taking care of

yourself Include strength training Make exercise a non-negotiable priority Consider an exercise log

Page 51: Intuitive Eating For Website

Honor Your Health Eat a variety of foods per day including: grains Fruits and vegetables protein calcium source 8 glasses of water Get enough sleep!!!!