Quick reminder of the snacks Sariah brought:
*cottage cheese/fruit
*yogurt/strawberries/granola
*crackers/cheese
*lemonade
*chips/dip
Sariah outlined reasons/questions to consider when you are going to eat.
Why?
- spend some time exploring and jotting down ideas of why and when you usually eat
- keep a food journal for 3-7 days to explore why you eat/what triggers eating
When?
- use body-mind-heart scan to determine if you are hungry
- use the hunger scale to determine when you are hungry and when you feel like eating for other reasons
- deliberately choose one of the following when you feel like eating and are not hungry: eat anyway, redirect attention, or meet true needs
- make a list of activities that you can choose from to redirect attention. Use at least one of these when you feel like eating but are not hungry.
What?
- ask yourself what you would like to eat - taste, texture, temperature, type, craving
- choose food based on balance, variety and moderation
- use nutrition as a tool, not a weapon
- try one new food
- try one new recipe to make usual food taste better
- look for one new healthful alternative that you like
How?
- create pleasant environment with at least one meal/day
- turn off the TV, put down the book or magazine, just focus on food for at least one meal/day
- sit down at a table every time you eat
- purchase prepare and serve only what you need
- create a speed bump at one meal/day
- put fork down between bites
- take small bites at each meal
How much?
- create a speech bump at 1 meal daily
- try to notice when taste buds become less sensitive at one meal daily
- push plate forward and get up from table as soon as you feel satisfied
- use hunger/fullness scale when finished with meal
Where?
- don't judge or punish yourself for eating more than you feel that you should have
- when you overeat, review why you overeat-without judgement
- make plans to avoid same situation in future
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