Understanding Hunger, Meal Routines, & Emotional Eating
What are some times/reasons that you eat even when not hungry?
With big emotions, lonely or alone, tired, or at certain times, when others are, stress, boredom.
What is self-talk?
It's the voice in our head as we talk to ourselves (can be positive or negative).
On the traffic light physical activity, what activities are GREEN?
Green activities make your body work the hardest and burn the most energy. Can range from moderate (ex., walking the dog) to very hard (ex., running/jogging).
Give an example of a high-risk situation.
Times or places that make it hard to meet healthy eating/physical activity goals. (pot luck, birthday party, traveling, holidays)
What are some alternatives to eating when emotional?
Talking about your feelings, relax in other ways (music, walking, reading, etc).
What are some ways we can talk about or treat our bodies that are helpful and positive?
Share things you appreciate about your body.
Recognize your body is capable of so much. Focus more on what our bodies can do and take care of our bodies.
What counts as RED physical activity?
All non-school- and work-related screen time
Watching TV while sitting on the couch, playing video games or playing on a phone
What is one of the steps to tackle a high-risk situation?
1- Be in less high-risk situations, find "safer" options.
2-Brainstorm new ways to solve problems before the situation happens.
3- Talk about the situation after!
Name some benefits of family meals together at the table.
Better school performance
Healthy eating habits
Higher self-esteem
Lower risk of substance abuse, teen pregnancy, & depression
How do you "talk back" to negative thoughts?
You can stomp them out by recognizing they are not true, offering a realistic perspective, reframing your progress.
What are some ways to increase your likelihood of green activity?
1. Have equipment ready
2. Set aside time daily for physical activity.
3. Do together as a family.
What are some things to help you choose wisely when eating meals outside the home?
1- Watch portion sizes.
2. Choose healthier side dishes
3. Choose water or low-calorie drinks.
Share how the car and its gas tank can help you understand the right amount to eat at meals.
Stay within ¼ and ¾ full
Avoid getting too close to “Empty” (too hungry) or being all the way “Full” (stuffed)
What are some ways to admire other people without using physical appearance?
How many hours should red activity be limited to daily? (RED = all non-school and work-related screen time)
No more than 2 hours or red activity per day.
Name a quick alternative meal to eating out or grabbing fast food on busy days.
1- sandwich with veggies and fruit
2- breakfast (eggs, oatmeal, and fruit).
How does setting 3 meals and 1-2 snacks spaced appropriately help prevent overeating and fuel your body well?
It takes ~20 minutes for your brain to tell your stomach it’s full.
You need to give your brain a chance to tell your stomach whether or not your are full.
Preventing irrational hunger and helps you think clearly when eating and prevents too many red foods.
How can your parent help you have healthy self-talk and encourage you?
Parents notice when they have negative self-talk, challenge the falseness of the statement, offer encouragement on something they do well, or praise for changes they have made so far.
Give an example of lifestyle activity (hint: it's slightly different than physical activity).
Walking further in the parking lot.
Taking the stairs instead of elevator.
Sneaking in more movement into your daily routines.
What are some ways to plan ahead for vacations and traveling to stay on top of your nutrition and physical activity goals?
Not a “break” from your healthy habits
Plan ahead – anticipate barriers
Be consistent – keep up your routine as best as you can
Find ways to spend your time that fit your COOL goals (ex. bring healthy snacks, plan to be active, cook meals at hotel or room with kitchen, go to the grocery store on vacation for fruits and veggies).