PSYCHOLOGY OF PSYCHOLOGY OF EATINGEATING

MOVE Toward a Healthier You

Session # 5

Before we start, Before we start, rememberrememberPlease be on time for all

workshops.Please turn off or mute your cell

phone.Remember to be respectful and

avoid side conversations so everyone can hear.

Boost Your Confidence Boost Your Confidence (B13)(B13)

0 1 2 3 4 5 6 7 8 9 10

Not Very

Confident Confident

At All

HOW HAVE YOU BEEN HOW HAVE YOU BEEN DOING?DOING?What has worked for you?What barriers or difficulties have

you encountered?What could you have done

differently?

By the end of today’s session By the end of today’s session you will be able to:you will be able to:

Recognize that 8-9 hours of sleep is a basic biological need and essential to health

Understand how stress and lack of sleep can affect body weight

Identify small changes to reduce your stress and improve your sleep hygiene

Identify foods that can improve your sleep habits

Emotional EatingEmotional EatingDo you almost always wait until you feel

physical signals of hunger before you eat?

When was the last time you felt your stomach growl or any signals of hunger?

Emotional Eating = whenever we use food to comfort ourselves, nurture ourselves, distract ourselves or numb ourselves from the true emotion we are feeling.

Emotional EatingEmotional EatingWhat emotions might trigger us to

eat?Ex: Stress, Boredom, Loneliness,

Frustration, Guilt, Happiness, Sadness, even Habit

“Stressed” is “Desserts” spelled backwards

See MOVE handout B21-Life’s little pleasures!and B28-Dealing with stress, anxiety and depression

How to Reduce Emotional How to Reduce Emotional EatingEating

Before eating, we do a hunger check. “Am I feeling hungry?”

If yes, we should eat. If no, ask another question “What am I feeling right now?”

Name the emotion ___________What do I really need right now?Find a healthier option to solve the

problem (besides eating…“stuffing”).

How Much Sleep Do You How Much Sleep Do You Need?Need?

8 to 9 hours of uninterrupted sleep each night

Lack of SleepLack of Sleep

Sleep Deprivation and Sleep Deprivation and Health Health

Common reasons = Sleep Apnea or PTSDResults in:Cortisol (stress response) in blood increasesImmune system response decreasesBody’s ability to handle glucose decreases

Ex: Long-term sleep restriction (less than 6.5 hours per night) resulted in a 40% decrease in glucose tolerance.

EFFECT OF SLEEP ON EFFECT OF SLEEP ON WEIGHTWEIGHT

Did you know?“Sleep Deprivation” (not getting

enough sleep) can cause weight gain!

EFFECT OF SLEEP ON EFFECT OF SLEEP ON WEIGHTWEIGHTTwo hormones tell us when to eat

and when to stop eating.

Ghrelin is the “GO HORMONE” (TELLS WHEN TO EAT)

Leptin is the “STOP HORMONE” (TELLS WHEN TO STOP)

EFFECT OF SLEEP ON EFFECT OF SLEEP ON WEIGHTWEIGHTIf you are not getting 8-9 hours of

sleep/nightMore Ghrelin is produced = MORE “GO”

(↑Hunger)Less Leptin is produced = LESS “STOP”

(Keep eating)2012 sleep study of 30 normal-weight men

and women; Participants ate about 300 more calories after 4 nights of only 4 hours of sleep per night.

EFFECT OF SLEEP ON EFFECT OF SLEEP ON WEIGHTWEIGHTLack of sleep = we eat more.Ex: You are tired, you try to get

some energy by eating something…because you have less Leptin produced = less “stop” messages.

So lack of sleep turns on the obesity hormones and we are on our way to gaining weight.

What is “SLEEP HYGIENE”?What is “SLEEP HYGIENE”?Sleep hygiene = investigating the

causes of not being able to sleep. Common Factors: sleeping curled up, sleeping with a lamp on, sleeping face down, having fresh flowers in bedroom, having pets in the bed, cleaning in the evening, physical activity right before bedtime, alcohol at bedtime.

SLEEP HYGIENESLEEP HYGIENEIs anyone surprised to hear that alcohol

at bedtime may not help with sleep?2011 research study showed that

drinking alcohol before bed may disrupt sleep and increase wakefulness in healthy adults, affecting women more than men.

Alcohol use disrupts normal sleep patterns and can aggravate sleep apnea.

SLEEP HYGIENESLEEP HYGIENEAre you…√Drinking caffeine-containing drinks

after 3pm?√ Eating high-calorie “rich” foods in

evening?√ Using your bedroom to watch TV

or work on the computer?

SLEEP HYGIENESLEEP HYGIENEAvoid caffeine after 3pmAvoid big meals near bedtimeUse your bedroom only for relaxation

and sleep. This tells your body it is time to relax in that location.

Remove TV, computers and electronic equipment from the bedroom that can stimulate your brain and prolong your ability to fall asleep.

SLEEP HYGIENESLEEP HYGIENE (HINTS TO IMPROVE SLEEP)(HINTS TO IMPROVE SLEEP)

Regular bed time scheduleWarm bath at bedtime (Epson salt and baking soda)

Cool, dark roomSoothing music(Sounds of nature or use a sound machine that has ocean waves or the sound of crickets in the wood; whatever is relaxing to you)

Blood Vitamin D level of 50 ug/dl (get outside when possible – helps produce melatonin)

Foods that Might Help with Foods that Might Help with SleepSleep1. Cherries. Fresh and dried cherries

are one of the only natural food sources of melatonin, a hormone that controls the body's internal clock to regulate sleep.

2.Bananas. Potassium and magnesium are natural muscle relaxants, and bananas are a good source of both.

EverydayHealth.com/Sleep

Foods that Might Help with Foods that Might Help with Sleep Sleep 3. Oatmeal. A bowl of oatmeal triggers a

rise in blood sugar, which in turn triggers insulin production and the release of sleep-inducing brain chemicals. Oats are also rich in melatonin, which many people take as a sleep aid.

4. Warm milk. Like bananas, milk contains the amino acid L-tryptophan, which turns to 5-HTP and releases relaxing serotonin. It's also high in calcium, which promotes sleep. 

EverydayHealth.com/Sleep

Foods that Might Help with Foods that Might Help with Sleep Sleep

If you choose to use a food product to help you sleep, be sure to plan it in your overall food plan.

If you add it just as an “extra” because of the sleep benefit, you may experience weight gain over time.

SUMMARYSUMMARYSleep is a basic biological need

that is essential to our health, performance, safety, and quality of life.

Now we also know why it is essential to get enough sleep to be able to achieve and maintain a healthy body weight.

Homework Week # 5Homework Week # 51. Continue tracking your food and

activity.2. Aim for a total of 30 minutes of

physical activity every day.3. Bring your favorite glass and

food bowl to the next class.

Questions ?Questions ?