1 A New You: Health for Every BodyLesson 4: Foods & Moods

2 Intuitive Eating Make eating pleasurableCope with emotions without food Reject the diet mentality Value health with gentle nutrition Feel your fullness Honor your hunger Make peace with food

3 Dieting Pattern

4 Why Not Diet? 1. 2. 3. 4. diets do not work can disrupt normal eatingcan cause food preoccupation 4. can lead to disordered eating

5 Why Not Diet? 5. 6. 7. 8. can erode self-esteemcan make you feel tired 7. can encourage size prejudice 8. can put your life on hold

6 Joanne Ikeda, MS, RD, University of California, Berkeley“A healthy weight is the weight you achieve when you have a healthy lifestyle. A weight that can only be maintained by an unhealthy lifestyle is not a healthy weight.” Joanne Ikeda, MS, RD, University of California, Berkeley

7 Non-diet Lifestyle Weight Hunger Physical Activity FoodSelf-esteem & Acceptance Trust in self and body

8

9 What triggers emotional eating?

10 Coping with Emotions Before you eat, ask . . . Am I physically hungry?What am I feeling? What do I really need?

11 Mood Food Action happy ice cream bored chips angry chocolatewalk the dog bored chips call a friend in need angry chocolate vacuum vigorously

12 On Your Own Learning OYOL1. Figure out your Mood-Food Connections 2. Try some Mood-Activity Connections 3. Look for outrageous portions 4. Take daily 2-minute walks, record

13 Adapted from A New You: Living in A Healthy Body developed by Outreach and Extension at University of Missouri, Lincoln University Adaptation & revisions by Mary Kay Wardlaw Project Education Specialist WIN the Rockies