First it is important to be aware of your self talk about emotions and food – perhaps writing down what you tell yourself about an emotion and what leads you to eat.
Next document what food you are eating, then...
think about the emotions you have that lead you to foods...and what role is that food playing in that moment? Ie)
o you feel frustration – is food escape?
o You feel stress – food is escape, or comfort, or security or love, or freedom?? What is the role that it plays??
o You feel sadness – food is happy or is it to dull the pain, or escape or what?
o You feel like you don’t fit in – lonely – is food to comfort for security or love?
o Unresolved stress? Food is comfort or an answer for the moment? You decide? Listen to what you need!
Really hear the role that the food plays for you.
Then you must come up with a non food, non harmful replacement for that Role.
? Hugs, cuddles, hot tea and a magazine, people to verbal tell you they love you, people tell you did a good job?
? an invite to a gathering? Money coming in for mortgage vs. security challenge?
? a lab test to be positive?
Self talk in a negative situation or negative emotion typically is not truthful – like for instance “I am such an idiot” or “I am such a failure” or “ I am not going to get this ever”
The self talk here if you really hear it – it is not true! Really – think – it is really not true at all. You are not an idiot or a failure and you will get it with the right tools and techniques.
Think about your self talk that is negative....it is not true.
So stop it. You all deserve!
To really help with emotional eating – use a list of activities that you can do to distract you from your emotional eating lapses...you know where and when you typically eat for emotional reasons...
Is it as work? Is it a home alone? Is it in your car? Is it with another person who self saboteurs too?
Come up with an activity that suits your mood to distract you from eating for emotional reasons. If you need it to be comforting – guess what the distracting activity must be? Comforting...
If you need to keep busy to occupy your mind...that is the type of activity you will do instead of eat.
Remember to plan your snacks and meals too! This helps so much!
Also I have added this to my monthly group...
Having a snack bag with all of your healthy choices all at your finger tips ready for you even if you are at home helps too.
(yes even at home – that way you are not “in” the cupboards trying to find a snack and suddenly that item that you forgot about is suddenly looking delicious – when it wasn’t even on your mind until you opened the cupboard
Door) less chance of adding calories to your day – if you stick to what is in your bag.
Choose items that you will find delicious – like fresh strawberries, or fresh pineapple – you know what you like.
Or in Airdrie Alberta we have a great snack that hits the carbs, protein and smidge of fat that we need for our snacks or meals to keep us going – “Organic Freedom Bars” – they are so yummy and healthy.
Made with nuts, seeds, dried fruit, quinoa, coconut, and carob chips – just the right amount of sweet to hit that sweet tooth!
Be prepared with food,
Be prepared with positive self talk
Be prepared with a plan of food for tomorrow
Be prepared with an activity to take your brain and your mood away from emotional eating and give you a break to change up your focus!
Take great care of yourself and put yourself first – like the oxygen mask on the airplane! Because if you don’t take care of you...who else will?!!
Have more energy and have more spunk for your loved ones and enjoy life, and enjoy everything in moderation – LIVE!
Big hugs!!
Beth Castle 403-680-7200
RECAP FROM MAY MEETINGS - WHY WE EAT
We discussed short term and long term goals...
Short term so we can see them...long term to really shoot for something, but more goals right away or we just don’t do it anymore.
Could be health – but why, what is good health to you...
Getting up and going for a jog at age 65 and feeling great or
Dancing at your grandchild’s wedding? Or what is it for you?
It can be added to as you go! Fun!
Why we eat... chapter 7
Nutrition
Energy
Hunger
Appetite
Fuel
Emotions – next meeting mid June to discuss in detail
Cravings- another meeting
Culture
Smell
Sight
Texture
Treats
Rewards
Habits
Get really clear on why you are eating and what are your triggers?
I gave out an index card or recipe card and got everyone to start with
Treats and rewards on one card
And habits on another card
Write down the old treats and rewards
Write down the old habits
Now write down new non-food related treats and rewards that will work for you....keep this handy
Now write down new non-food habits you will adopt (in front of the TV – or when you get fill up with gas)
Keep these cards handy and work on them
Keep them in your purse or day timer or in your briefcase or car’s glove box.
(glove box....or gun storage place for those emotional days...ha ha) (now that you know my fun humour)
April's talk
Introductions and where are you stuck? was our start.
topics we went over...
SELF TALK
Inner self talk or
feelings or
someone else’s opinions or voice or
our belief that is just the way it is or
our parent’s or other person’s belief that it is just that way.
All of this guides us to make decisions on life and especially on food, but is it helping us?
1. You need to listen
2. and determine if this is helping or making your health a risk?
Later you will replace these negative self talk or beliefs with good or positive self talk and a healthy belief.
GOALSETTING
What are you short term goals?
What are you long term goals?
Work on them and get some great clarity!
Homework was to read Chapter 7 up to and not including Metabolism.
Recap of May's meeting meeting:
We discussed short term and long term goals...
Short term so we can see them...long term to really shoot for something, but more goals right away or we just don’t do it anymore.
Could be health – but why, what is good health to you...
Getting up and going for a jog at age 65 and feeling great or
Dancing at your grandchild’s wedding? Or what is it for you?
It can be added to as you go! Fun!
Why we eat... chapter 7
Nutrition
Energy
Hunger
Appetite
Fuel
Emotions – next meeting mid June to discuss in detail
Cravings- another meeting
Culture
Smell
Sight
Texture
Treats
Rewards
Habits
Get really clear on why you are eating and what are your triggers?
I gave out an index card or recipe card and got everyone to start with
Treats and rewards on one card
And habits on another card
Write down the old treats and rewards
Write down the old habits
Now write down new non-food related treats and rewards that will work for you....keep this handy
Now write down new non-food habits you will adopt (in front of the TV – or when you get fill up with gas)
Keep these cards handy and work on them
Keep them in your purse or day timer or in your briefcase or car’s glove box.
(glove box....or gun storage place for those emotional days...ha ha) (now that you know my fun humour)
