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....
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...
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...
#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 Pla...
Handling Supersized Portions
Make a mental and written note so you remember
and can compensate in your next meal
#5
If You...
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 t...
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...
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 de...
trigger positive emotions
before eating
Remember something positive
about your day
(like seeing an old friend)
Remembering...
Smile as you Remember
Rituals for Happy Eating
Smiles are
contagious
If you are dining with
someone, get the social
contag...
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...
1952
the TV tray was introduced
and was quickly followed
by TV dinners
Distracted Eating
Since then the
typical American
h...
Distracted Eating
Multitasking
like eating while watching TV
can lead to distracted eating where
you mindless consume
Peop...
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 Ou...
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 p...
The french secret
Make the meal a special time
Close out everything else
Take pleasure in every bite
Eat a little of every...
make meals a mindful
experience
It starts with Anticipation!
Stop everything else – focus on the upcoming pleasure
Simply ...
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 Ha...
Savor the first bite
It is the most intense. After that, the
sensory impact is less.
That’s why French women can
taste and...
satiety
is that wonderfully pleasant feeling
of fullness you get as you eat, when
you’re no longer hungry, but aren’t
over...
A cup of soup
Ultrasound and MRI studies show
that soup triggers the sensation of
fullness. Not true for water.
Feel Full ...
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 cortiso...
people under stress
…seek out rich, high-calories foods
Stress Undermines Healthy Eating
They get a quick energy boost
but...
Even temporary stress
…is bad news for healthy eating
Just seeing a poster of struggle
and adversity lead people to eat
mo...
Prevent Stress Eating
food for stress eating
Keep these foods as handy
alternatives
Not only will they address your
cravin...
Prevent Stress Eating
combat stress Eating habits
Tips from the Cleveland Clinic
Be Aware
Replace
Practice
Become
consciou...
Prevent Stress Eating
elevate positive emotions
They reduce the impact of stress
Walk in
Nature
Pet your
dog
Hug a
loved o...
Prevent Stress Eating
Practice Mindful Meditation
It reduces anxiety and stress
and is good for
brain health.
It can be do...
Sleep and Eating
Sleep and Health
Not enough sleep increases the
likelihood of
hypertension, diabetes, depression, obes
it...
Short-term sleep loss
1 week of sleep loss can
add 2 or more pounds
It also causes people to
over-eat carbohydrates
Univer...
Eating Alone, Eating With Others
Dining, one of life’s
pleasure, but…
The social
dynamics can make
people unaware of
how m...
Tips for Dining
Start with a meal plan
what’s included, what’s excluded
Eating With Others
Pace yourself to the
slowest ea...
It’s becoming the norm
- watchful hints
Control snacking
Eating Alone
Avoid distractions
Pre-plate for health
Focus on the...
Enjoy More, Eat Less
Recognize your tendencies and
focus on behavioral change.
Anyone can reduce 100 calories per
meal – w...
living55plus.com
and Visit
For more insights
click the image
for a
free download
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Eating right presentation

  1. 1. that Lead to 49ways to deal with unhealthy eating behaviors John I. Todor, Ph.D., living55plus.com
  2. 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. 3. the Issues
  4. 4. the Issues 1/3 of Americans are OBESE! Obesity in France is only11%
  5. 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. 6. the Issues 95% of people who lose weight on a diet – gain it back!
  7. 7. the Issues Mindlessly eating an extra 100 calories per meal is easy… …but puts on 31 pounds per year
  8. 8. Restaurant Portions 1950 to Now the average American is 26 pounds heavier Its not just burgers!
  9. 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. 10. #2 Share Split the meal with a friend or significant other Handling Supersized Portions
  11. 11. Handling Supersized Portions #3 Ask for a Substitute Salad with dressing on the side for the French fries
  12. 12. Handling Supersized Portions An “eat now” portion and the “take home" portion – before you start eating #4 Divide Your Plate
  13. 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
  14. 14. Serving Yourself blogfoodforthough.com
  15. 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. 16. Serving Yourself The amount eaten depends on the bags size 135 254 Siz e Matter s Calories Consumed Calories Consumed
  17. 17. Serving Yourself Serve a Nutritious Balance
  18. 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. 19. Mood Affects Eating Happy people choose healthier foods, eat less, and enjoy it more
  20. 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. 21. Mood Affects Eating The Better Your Mood the more sensitive your taste buds More pleasure, satiated sooner
  22. 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. 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. 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. 25. Rituals for Happy Eating Have a Sure thing ready for those times you are in the dumps my grandchildren
  26. 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. 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. 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. 29. Take the Fork Out of Automatic Pilot Don’t
  30. 30. do - pre-plate the amount and type of food Take the Fork Out of Automatic Pilot
  31. 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. 32. gluttony is an emotional escape, a sign something is eating us. Peter de Vries Take the Fork Out of Automatic Pilot
  33. 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. 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. 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. 36. It’s a sensory experience Engage all 5Senses Savor More
  37. 37. seeing Before you pick-up the fork… …take a mental photograph of the meal, load-up on anticipation Savor More
  38. 38. smell the aroma Our sense of smell is at least as important as our taste buds Savor More
  39. 39. Hear …the sizzle Savor More
  40. 40. touch Focus on the textural experience from the touch to the fork to the sensations as you chew Savor More
  41. 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. 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. 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. 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. 45. foods that curb the appetite Feel Full Sooner, Longer Eggs Cinnamon Salad Vinegar Beans Lean Beef Pears Hot Peppers Fiber
  46. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 57. It’s becoming the norm - watchful hints Control snacking Eating Alone Avoid distractions Pre-plate for health Focus on the experience
  58. 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. 59. living55plus.com and Visit For more insights click the image for a free download

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