1 / 39

Educational Module

Educational Module. Week # 3: Dining Out Overcoming Obstacles Emotional Eating. Objectives. Nutrition Learn about menu lingo Discover dining out tips that can help you save calories and cash Activity Identify and overcome common obstacles for activity Wellness

jade-estes
Download Presentation

Educational Module

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Educational Module Week # 3: Dining Out Overcoming Obstacles Emotional Eating

  2. Objectives Nutrition • Learn about menu lingo • Discover dining out tips that can help you save calories and cash Activity • Identify and overcome common obstacles for activity Wellness • Learn how to manage emotional eating

  3. Nutrition Week # 3: Dining Out

  4. Know Thy Self… Ask yourself the following questions: • How often do I go out to eat? • How do I feel after I go out to eat? • Is eating out a time when I allow myself to eat whatever I want?

  5. Know Thy Restaurant… Ask yourself the following questions: • Where do I usually go when I go out to eat? • What types of foods does that restaurant offer? • Do I know how many calories (sodium, fat ect.) are in the choices I make?

  6. Portion Distortion Restaurant Style! • Serving sizes have grown • Value marketing (More food=less $) • The calorie cost!

  7. Portion Distortion, Restaurant Style!

  8. Portion Distortion, Restaurant Style!

  9. Menu Sleuthing: Sizing it Up! HUGE: • Combo • Feast • Grande • Jumbo • King size • Supreme

  10. Menu Sleuthing: Sizing it Up! Saner Sizes: • Appetizer • Kiddie • Lunch Size • Regular • Salad Size • Petite

  11. Alfredo Basted Batter dipped Breaded Buttery Creamy Rich Coated Dipped Dressed Bathed Deep fried Menu Sleuthing: High Fat Terms

  12. Grilled Baked Broiled Marinara Steamed Menu Sleuthing: Lower Fat

  13. Dining Out Tips Tips to Control Portions: • Think “serves two” • Split an entrée with a friend • Ask for a to-go box to be delivered with the meal

  14. Dining Out Tips Tips to Control Calories: • Fill your plate with foods that are nutrient dense and not calorie dense (i.e. steamed vegetables instead of fries) • Be aware of condiments and order sauces on the side (fat and calories often hide there) • Be mindful of what you eat • Know menu lingo

  15. Dining Out Tips Beverages COUNT!!! • Choose water or diet beverages • Water saves both money and calories

  16. Activity Week # 3: Overcoming Obstacles

  17. Speed Bumps and Roadblocks • Not every challenge to your workout is a roadblock, it may be nothing more than a speed bump • Some challenges can be detours that lead you down activity options you never would have otherwise

  18. Common Speed Bumps • Time • Lack of Social Support • Low Fitness Level • Weather • Injury

  19. Time • Recommendations are to get 2.5 hours of moderate physical activity each week. • Can be split into 10-15 minute segments for same effect • Make it a part of your daily routine • Try to get activity in during morning hours, research suggests people who do this are more consistent • Play! When the workout is fun, it is easier to keep going • If you feel like you are missing out on TV, family, reading, etc., involve these things during your workout • Consider if your goal is important enough to make the change

  20. Lack of Social Support • If you have a friend, co worker, or even a dog, you are much more likely to get and stay active than if you didn’t have the support • If you don’t have the support, try to involve a close friend or family member • Two or more people doing the same workouts reinforce the goals, are more consistent, and push harder than if they were alone • Find or set up a walking group and/or get to know the people in your gym/fitness center

  21. Low Fitness Level • Little changes yield big results, especially in fitness • The people who see the biggest return on their efforts are those who have lower fitness levels. • If you are struggling, just do what you can, then do more the next time. • Use the Talk Test • Be able to talk but not sing • Appropriate to your current fitness level

  22. Weather • Weather changes dramatically in Utah, you should be ready to adapt • Wear layers that you can remove or add to adjust your body temperature • Find indoor activities • Be willing to change your plans as needed. There is always something you can do.

  23. Injury • We may not like to admit it, but it can and often does happen; use RICE: • Rest- A day’s rest is worth more than any progress you may have made • Ice- If the injury is more than sore muscles, place a cold pack on the site no more than 10 minutes on, 10 minutes off. This decreases swelling and pain, both of which that delay healing. • Compression- Joints that are injured can be wrapped in a compression bandage (like ACE), making sure there is blood flow on the furthest end. Not too tight! This will decrease swelling and pain. • Elevation- Especially in the lower extremities, raising the injured site above the level of the heart can decrease swelling, and make you get off the injury for more rest. • If the injury is extremely painful, doesn’t seem to heal, or affects your ability to daily tasks, see your healthcare provider

  24. Planning Ahead • Get to know what your speed bumps are, then plan ahead in case they happen • Reward yourself with a non food treat (movie, massage, workout clothes etc.) • Set realistic goals • Have fun!

  25. Wellness Week # 3: Emotional Eating

  26. Satisfy hunger Experience tastes/flavors Celebrate Reward Comfort Boredom Anger/Frustration Distract Fill a void (substitute love) Pleasure Guilt Stress Soothe Socialize Why Do We Eat? How many of these reasons relate to emotions?

  27. Why Should We Eat? • Satisfy physiological hunger • Fulfill biological needs • Provide nutrients for growth and maintaining health • To some extent, fulfill psychological needs • Experience variety, tastes, and textures

  28. Why is Emotional Eating Dangerous? • Ignores physiological need • Disrespects internal cues (hunger/fullness) • Often followed by feelings of guilt/depression

  29. Chronic emotional eating = weight gain decrease in health and quality of life Feel bad about yourself = more emotional eating Downward spiral Unhealthy coping skill Masks true issues/problems Will not remove your issues/problems Why is Emotional Eating Dangerous?

  30. Why is Emotional Eating Dangerous? “Chronic emotional eating can lead to weight gain and make it difficult to lose weight.”

  31. Overcoming Emotional Eating 1. Recognize when you emotionally eat • Keep a feeling journal for 1-2 weeks • Each time you eat, rate on a scale of 1-10 how physically hungry are you? • Name your feeling/emotion before you eat • Depression, anger, excitement, frustration, stress, sadness, broken heart, boredom, loneliness, etc.

  32. Overcoming Emotional Eating • Feeling Journal • Name the activity you’re doing before you eat • Cleaning, driving, talking with someone in particular, looking at old photo albums, balancing your budget or checkbook, checking e-mail, watching TV, etc. • After you eat, write down how you feel • Fine, guilty, depressed, bloated, full, hungry, etc. • Don’t change your habits just because you’re writing things down—this is for you. No one else has to see it.

  33. Overcoming Emotional Eating • Review the journal after 1-2 weeks and look for patterns. • Do I emotionally eat when I’m alone? Watching TV? After fighting with my spouse/child? Am I Angry? Happy? Stressed? • Including lots of details will help you recognize patterns

  34. Take a walk Call a friend Clean your house/do laundry Take a bath Write in a journal Read a book Play with your kids or pet Play an instrument Paint/do a craft Work in a garden Mow the lawn Overcoming Emotional Eating 2. Make a list of healthy alternatives to emotional eating

  35. Overcoming Emotional Eating • The List, continued • Play cards • Take a nap • Sing to the radio • Exercise • Etc. Keep this list with you and when you feel the urge to eat when you aren’t physically hungry, choose to do something on this list instead.

  36. Overcoming Emotional Eating Other Behavioral Strategies: • Wait 20 minutes before eating seconds or reaching for that comfort food • Do not make high calorie, high fat foods easily accessible (i.e. freeze leftover cookies so you are not tempted to overeat. Do not purchase potato chips at the store)

  37. Overcoming Emotional Eating Give into cravings the healthy way!!! • Choose a less potent alternative to what you are desiring (i.e. have a frozen fudge popsicle instead of a slab of fudge) • Grab something that is packaged as a single serving to help with portion control

  38. Module 3 Questions Please answer the questions and email your responses to huweightmanagement@utah.gov 1. List three dining out tips? 2. What does RICE stand for? 3. Name three reasons why we eat?

More Related