1
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2
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- Psychological
- Biological
- Chemical
- Environmental
- Social
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3
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- Junk food is more available
- Convenience over nutrition
- Advertising, vending machines, drive-thru
- High fat and sugar foods
- Oversized portions in restaurants
- High fructose Corn syrup
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4
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- Commuter lifestyle
- More sedentary (declining activity)
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5
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- Heredity might account for propensity, but that hasn’t really
changed over the years
- Menopause may increase fat around abdomen
- Age-related weight gain
- Lack of Sleep (decreases growth hormone, increases stress hormone
(cortisol), tiredness feels like hunger
- Medications (antidepressants, antihistamines, blood pressure, steroi=
ds,
diabetes, HRT, NSAIDs,antipsychotics,sleep aids)
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6
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- Anticipation of eating increases Dopamine levels
- Eating increases Dopamine Levels
- Therefore, eating and abused drugs have a similar effect on the brai=
n
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7
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8
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- can increase appetite
- Can cause carbohydrate cravings
- Can result in binge eating
- Can signal a lack of fun activities, so do something fun every day=
li>
- Improved with exercise
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9
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- Anxiety/Stress Can cause overeating
- If you don’t know why you are anxious, you might be more likel=
y to
eat
- If you feel out of control of your situation, you are more likely to=
eat
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10
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- Talk to friends instead of overeating
- Don’t buy junk foods (high fat, high sugar foods)
- Don’t grocery shop when stressed
- Try healthy snacks (low-fat, low-calorie, fruit, unbuttered popcorn,
whole grain cereal)
- Eat a balanced diet: whole grains, fruit, veggies, low-fat proteins,
dairy products
- Eat more frequent meals
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11
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- Ask self if Hungry, Angry, Lonely, Tired
- Hungry: if haven’t eaten for hours
- sit down for a healthy meal or snack
- Angry, Lonely, Tired:
- Plan ahead for alternative activities: friends
- Boredom: try a new activity
- Lonely: plan to see friend with enjoyable activities
- Tired: take 20 minute power nap
- Tired: Exercise reduces fatigue
- Replace negative thought
- “my genes can’t make me overeat”
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- Can lead to binge eating
- Learn to assert yourself by saying what you feel calmly and strongly,
but not nastily
- “I’d like to help out, but I cant do it today”
instead of “I’m sick of you asking me for…”=
;
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13
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- Restrained eaters resist desired foods and this may result in worry =
and
emotional responses
- Dieting can lead to nervousness and irritability
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14
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- Plan ahead, and eat lighter for a couple of days before
- Start the celebration with a large green salad to curb appetite (avo=
id
fat dressings)
- Go for a walk or physical activity to help cut appetite
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15
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- Comfort foods: mashed potatoes, green bean casserole, stuffing
- These were served at celebrations and can trigger positive or relax=
ing
feelings
- Food excites the right orbitofrontal cortex
- Same area is excited with cocaine & heroin
- Sugar withdrawal symptoms (Sugar Busters)
- It may take a few weeks for headache, dizziness, and lightheadednes=
s to
resolve
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16
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- Good Self control:
- Some people can eat a miniature candy to satisfy a craving
- Poor Control:
- Others often eat the entire bag, and these people might avoid that
candy completely
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17
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- Skipping breakfast can lead to late-night carbohydrate and fat cravi=
ngs
- Conditioned response (Pavlov)
- Activities: TV, computer, driving, etc.
- Time of Day
- Change the cues
- Read and drink tea instead of watching TV with buttered popcorn
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18
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- Endorphins (responsible for pleasure)
- Moderate exercise
- Fat-filled, sweet, creamy, and seasoned foods
- Serotonin
- More Serotonin =3D elevated mood, less anxiety, lower appetite, mor=
e pain
tolerance, produces restful sleep
- Dopamine and Norephinephrine help with mood, mental functioning &
alertness
- Neuropeptide Y (NPY) produced by stress
- Increases carbohydrate cravings
- Galanin can increase fat intake
- Increases when body fat is used for fuel during dieting/fasting
- Corticotropin-releasing hormone (CRH)
- increases hunger, especially during stress and dieting
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19
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- Insulin- simple carbs (sugar, white rice, potatoes/pasta)
- Rush of insulin, drop in blood sugar, triggers hunger, increases
cravings
- Cholecystokinin (CCK) – induces satiety and sleepiness
- Cortisol- affects serotonin, dopamine, neuropeptide Y, and influences
cravings
- Estrogen/Progersterone
- High estrogen can cause high carb/high fat cravings
- Estrogen is high during puberty and around ovulation
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20
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- Testosterone- more =3D more food intake
- Leptin- produced by adipose cells
- injected into the hypothalamus-reduces eating
- Fatty Acids- made in liver and fat tissue
- When Dieting or between meals, these lead to rise in endorphins and
fat/sugar cravings
- Chocolate- ↑ serotonin and ↓ NPY, leading to a sense of =
well
being, releases endorphins, satisfies galanin, caffeine, mental lift=
- (try low-fat/calorie chocolate, small amounts choc)
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21
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- Melanocortin 4-receptor
- Healthy gene makes protein that controls appetite
- Mutated version makes too little protein, so body feels hungrier th=
an
it really is (binge eaters)
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22
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- Psychological
- Biological
- Chemical
- Environmental
- Social
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23
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- Call someone or talk to someone about what is bothering you.
- Activity Jar: write down 10 activities on pieces of paper and put in=
a
jar. Go for the activi=
ty jar
instead of the cookie jar.
- Do activity for 10-30 minutes
- Write in a journal about feelings/thoughts to help identify drives,
emotions, thoughts, habits
- Have a card with your goals written on it, and pull it out when you =
are
about to slip
- Brush your teeth and/or take a shower/bath
- Visual activities that you could do if you achieve your goal weight<=
/li>
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24
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- Going along with the crowd
- It’s there (can’t waste)
- Paired with events (movies=3Dpopcorn)
- Feeling sick (think eating will help)
- Its time to eat (time as a stimulus)
- Avoiding feeling bad (afraid to feel hungry)
- Sadness (food is friend)
- Entertainment (something to do)
- Reward Eating (deserve a treat for being good)
- Holidays/Occasions – it’s party time
- For others “I baked for you”
- Revenge: I’ll show you, or you can’t make me
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25
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- Re-Learn what hunger feels like
- Notice bodily sensations
- Rate your hunger from starving to over-full
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26
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- Before you eat, drink a glass of water, wait 10 minutes, and see if =
you
can get past the urge to eat.
- Don't eat in front of the TV.
- Eat every few hours instead of letting a snack attack drive you to t=
he
vending machine.
- Create a safe nutritional environment at home -- have plenty of heal=
thy
food on hand and don't keep junk food in the house.
- Plan healthy snacks for those times when you are vulnerable to eatin=
g,
especially late afternoon and after dinner.
- Find alternative behaviors to eating: take a bubble bath, go to the
movies, walk the dog, wash the car. Chances are, if you can distract
yourself, the urge to eat will pass.
- Do something physical before dinner -- talk a walk, ride a bike arou=
nd
the block -- to help yourself calm down from the day and sort through
feelings before you start to eat.
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27
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- Research shows that people who eat in front of TV report feeling like
they haven't eaten at all
- Food inattentiveness: we tend to not pay attention to what or how mu=
ch
we are eating
- When we eat in front of the television, we aren't paying attention =
to
what we are eating.
- Research shows that people who eat in front of the TV report feeling
like they haven't eaten at all. It appears that the food eaten doesn=
't
register all that well when we are distracted
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28
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- Am I actually, physically hungry?
- How will I feel after eating?
- Is the food I plan to eat something my body needs?
- "Identifying feelings and asking questions helps start a thought
process that brings behavior under better control
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- Eating times
- Eating Places
- Paired events (TV, dining room, events)
- Portion size and plate size
- Availability of bad foods in house
- Behaviors Incompatible with eating
- Shower, phone, make a list
- Rate of Eating (size of bites, pauses)
- Keep hands busy while watching TV
- Laundry, solitaire, cross-stitch, photo-album
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