Types of Hunger
(1) This type of hunger can be described as
"an empty feeling in the stomach"
"stomach growling"
"a feeling that builds gradually"
What is physical hunger?
(2) Sometimes we think we are hungry but really we are ________
Thirsty
Drink a cup of water to see if this helps!
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(6) Chocolate releases endorphins "feel good hormones". What is another healthy way to release endorphins so you feel good?
Be physically active!
This mindful eating technique is one of the most important things you can do when you have had bariatric surgery.
What is chew your food at least 20+ times
(2) True or False:
After bariatric surgery emotional eating habits go away.
False
Most of us eat out of emotion, it is a normal behavior.
The goal is not to completely cut out emotional eating... rather the goal is to manage emotional eating habits. (less frequency, less volume)
(1) This type of hunger occurs when you are anxious, depressed, lonely or sad.
What is Emotional Hunger?
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(2) Explain the Apple test
When you think you want a snack, ask yourself "would I eat an apple right now?" if the answer is "yes" you are phyisically hungry, if the answer is "no" than you are mentally hungry.
What is one of the simplest things you say to yourself before you impulsively grab a snack?
Pause, take a breath and ask yourself:
"Am I really Hungry?"
"Is this going to help me achieve my weight management goal?"
This mindful eating technique helps make a small portion look much larger.
What is use a small bowl or plate
or
What is cut food into tiny pieces before eating
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(2) True of False:
Emotional eating is about soothing a difficult emotion not about eating for hunger.
True
Emotional eating relaxes us for a brief time, but it does not address the emotion and it does not address hunger.
(1) The sight, smell, taste, feel, or sound of food triggers this type of hunger:
What is Sensory Hunger?
(6) True or False: Totally avoiding trigger foods is the best long term solution to manage cravings
False: Totally avoiding foods you crave may actually worsen the cravings.
Try to intentionally add some foods you crave to your regular meals, that will keep your portions in check and cravings at bay.
(5,6) Name a way you can distract and self-sooth at night (that does not involve food)
Take a hot bath
Sip on camomile or herbal tea
Wrap yourself in a warm cozy blanket
Curl up with a loved one or pet
Practice yoga/ meditation
(5) A craving is like an ocean wave, it grows in intensity, peaks and then subsides if you don't give in. What is a good amount of time to wait until giving into a legitamate craving?
10-20 minutes
(2) Name one of the 3 stages on the Emotional Eating Continuum
Emotional Eating
Emotional Overeating
Binge Eating & Binge Eating Disorder
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(1) Knowing that Christmas treats are in the breakroom (even though you can't see them) is an example of this type of hunger.
What is cognitive hunger?
(5) Name one of the 4 D's to Disarm cravings
Delay
Distract
Determine
Decide
(5-6) This method of self-soothing takes effort but is a great way to bring your awareness the the present moment.
Focusing on your breathing
Journaling
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After bariatric surgery try limiting craved foods to three bites:
The first bite is "amazing"
The second bite is "good"
The third bite is "________"
"Just enough"
At some point, eating a craved food doesn't feel good or taste good anymore. The three bite technique helps you enjoy how food tastes and feels with less guilt.
(6) True or False
Labeling something as "bad" can trigger all-or-nothing thinking and behavior
True
When you attempt to avoid a food you believe to be "bad", you feel restricted, it may trigger you to eat larger quatities of that food when you are exposed to it.