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Eating right presentation
- 1. that Lead to 49waysto deal with unhealthy eating behaviors John I. Todor, Ph.D., living55plus.com
- 2. Want more informationon 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
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- 4. the Issues 1/3 of Americansare OBESE! Obesity in France is only11%
- 5. the Issues Most Peopledon’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 peoplewho lose weight on a diet – gain it back!
- 7. the Issues Mindlessly eatingan extra 100 calories per meal is easy… …but puts on 31 pounds per year
- 8. Restaurant Portions 1950 toNow the average American is 26 pounds heavier Its not just burgers!
- 9. #1 Make room, don’tfind 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 mealwith a friend or significant other Handling Supersized Portions
- 11. Handling Supersized Portions #3 Askfor 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 Makea 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
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- 15. Serving Yourself Pick YourPlate 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 amounteaten depends on the bags size 135 254 Siz e Matter s Calories Consumed Calories Consumed
- 17. Serving Yourself Serve aNutritious Balance
- 18. Re-Plate Don’t eat outof the package Decide how much you will eat and serve it in a smaller container Serving Yourself
- 19. Mood Affects Eating Happypeople choose healthier foods, eat less, and enjoy it more
- 20. Mood Affects Eating NegativeEmotions 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 TheBetter 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 beforeeating 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 youRemember 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 HappyEating Have a Sure thing ready for those times you are in the dumps my grandchildren
- 26. Rituals for HappyEating 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 traywas 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 eatingwhile 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 ForkOut of Automatic Pilot Don’t
- 30. do - pre-plate theamount and type of food Take the Fork Out of Automatic Pilot
- 31. Become mindful of thefood 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 emotionalescape, a sign something is eating us. Peter de Vries Take the Fork Out of Automatic Pilot
- 33. Beyond Consumption The Frencheat until they are satiated Savoring Food Americans tend to eat until they are full or the plate is empty
- 34. The french secret Makethe 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 amindful 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 sensoryexperience Engage all 5Senses Savor More
- 37. seeing Before you pick-upthe fork… …take a mental photograph of the meal, load-up on anticipation Savor More
- 38. smell the aroma Oursense of smell is at least as important as our taste buds Savor More
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- 40. touch Focus on thetextural experience from the touch to the fork to the sensations as you chew Savor More
- 41. Taste We can detectsweet, bitter, sour, salty and savory – but our mood or emotional state impact the sensitivity. Eat Happy! Savor More
- 42. Savor the firstbite 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 wonderfullypleasant 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 ofsoup 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 curbthe appetite Feel Full Sooner, Longer Eggs Cinnamon Salad Vinegar Beans Lean Beef Pears Hot Peppers Fiber
- 46. Stress Undermines HealthyEating 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 …seekout 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 …isbad 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 foodfor 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 combatstress 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 elevatepositive emotions They reduce the impact of stress Walk in Nature Pet your dog Hug a loved one Smile
- 52. Prevent Stress Eating PracticeMindful Meditation It reduces anxiety and stress and is good for brain health. It can be done almost anywhere.
- 53. Sleep and Eating Sleepand 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 1week 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, EatingWith 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 Startwith 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 thenorm - watchful hints Control snacking Eating Alone Avoid distractions Pre-plate for health Focus on the experience
- 58. Enjoy More, EatLess 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 moreinsights click the image for a free download