Nutrition
Eating every 2-3 hours, 3-5 different items on your plate.
What is the Rule of 3?
"Dieting is the most potent political sedative in women's history; a quietly mad population is a tractable one."
Who is Naomi Wolf?
Mindfulness, Self Kindness, and Common Humanity
What is Self Compassion?
Asking/sharing your personal needs or wants can be used with this skill?
What is DEAR MAN?
What is Black or White OR All or Nothing Thinking?
An important way to increase the satisfaction and nutritive content of your food while also expanding your culinary adventurism.
What is variety?
"Weight neutral health is a paradigm in which health is supported directly rather than using body size manipulation as a path to healing"
Who is Ragen Chastain?
Physical Illness
Eating Balanced
Mood Altering Substances
Sleep
Exercise
What is PLEASE vulnerabilities?
When present, is more damaging than most measurable health markers.
Internalized Weight Stigma
This thinking occurs when something is enlarged or altered to be better/worse than it really is.
What is Exaggerating?
The shared number of binge and hunger types.
What is 7?
"Lose Hate, Not Weight"
Who is Virgie Tovar?
This is a skill used for experiencing a craving or urge without giving into it. It is based on mindfulness principles and the goal is to de-center from, and observed, the feeling rather than eliminate it.
What is Urge Surfing?
Important element of overall health that increases hunger if adequacy isn’t achieved.
What is sleep?
This pattern of thinking includes expecting disaster to strike, no matter what.
What is Catastrophizing?
This is not sustained for more than 5 years for 95-98% of people.
What is Weight loss in response to intentional dieting?
“If we can share our story with someone who responds with empathy and understanding, shame can’t survive.”
Who is Brene Brown?
Stop
Take a breath
Observe
Proceed Mindfully
What is STOP?
Spontaneity and Play
What is a way to satisfy a core need from childhood and engage creativity?
This type of thinking may lead to making a negative interpretation even when there are no definite facts to support the conclusion.
What is Mindreading?
Conscious attempts to limit/monitor food intake, resulting in higher impulsivity, greater urgency and sensation-seeking, as well as more frequent binge episodes.
What is mental restriction?
“Our successes and failures come and go—they neither define us nor do they determine our worthiness.”
Who is Kristin Neff?
Acting the opposite to the urge that we have to say or do something.
What is Opposite Action?
Contributes to a host of medical conditions often blamed on body size.
What is weight cycling?
Predicting that events will turn out badly.