Group Health Coaching Session #3

Reminders Today = final class, congratulations! Agreements: Start/end on time Be fully present for the duration of the call Allow everyone a chance to speak Confidentiality Respect each other Check out the extra resources (uploaded to WebEx) Power of Habit, weekly tracker, wellness MAP, goal setting, mindful eating

Today’s topics Check-in The Power of Habit Mindful Eating Evaluations Takeaways & goals

What were your WINS since last month?

What key challenges you are still facing?

The Power of Habit At their core, habits are quite simple and consist of three parts: Cue Routine Reward Cue: My phone “dings,” indicating an incoming text or email. Routine: I pick up my phone to see who has contacted me. Reward: I feel a sense of connection with the outside world and momentarily tune out the clamor and demands of my two children. Cue=

How do habits form? Initially Over Time Habits require decision-making Example: I’m stressed at the end of the work day. I decided to watch some TV to relax and unwind. A feedback loop is established neurologically and no thought is required (We are on “autopilot”). Example: I get home and turn on the TV automatically, without thinking about it.

How do I change a habit? 1) Identify the routine What is the behavior? Watching TV Smoking Snacking after dinner Surfing the internet 2) Experiment with rewards (make a list of possible rewards this habit could be satisfying) Relaxation/stress relief Emotional comfort Relief of Boredom

How do I change a habit? 3) Isolate the cue 4) Have a plan Where are you? What time is it? What’s your emotional state? Who else is around you? What action preceded the urge? 4) Have a plan “at 3:30 every day, I will walk to a friend’s desk and talk for 10 minutes”. Set watch alarm for 3:30. Who will you ask for support?

Let’s Practice! What are your cues, routines and rewards?

Mindful Eating What comes to mind when you think of the phrase “mindful eating”?

Mindful Eating is….. Eating with Intention and Attention. Finding satisfaction and enjoyment..(in the process of eating, in the food, in the meal.)

The Principles of Intuitive Eating 1) NON-Diet (no rigid rules) 2) Honor your Hunger 3) Make Peace with Food: unconditional permission to eat! 4) Respect your Fullness 5) Honor your Feelings without using Food 6) Respect your Body from Evelyn Tribole, R.D.

Practices of a Mindful Eater Honor the Food Engage All Six Senses: Taste, Sound, Color, Smell, Texture, Mind Serve in Modest Portions Savor Small Bites, Chew Thoroughly Eat Slowly to Avoid Overeating (Use 80% Full as your stopping point” Don’t Skip meals SAVOR, Thich Nhat Hanh

The Mindful Eating Cycle Why? Where? When? How Much? What? How? Mays’ Steps for Self-care (in Diabetes Management) Think Care Nourish Live

Hunger and Satiety Scale ___________________________________ 1 2 3 4 5 Very Moderately Neutral Moderately Very Hungry Hungry Full Full Eat!! “80% stop” (0/”not at all”………………………10/”ravenous!”)

Mindful Eating Resources Check out your resource list attached to the meeting!

Take-aways Get out a sheet of paper & pen. What will you remember? What are your goals for next month? (MAP) Who will you ask for accountability?

Scan and email to hkohl@wcgh.org Wrap-Up 1) Your takeaways & goals: Send these to Hester. I will send them back to you in 3 months, so you’ll get a reminder and accountability! 2) Class Evaluation: Fill out and return to Hester. 3) Alternative Form: Complete “employee section” (page 1 & top of page 2) and return to Hester. Hester will sign it and send to Maine Health WOW. FAX to: 207-338-9330 OR Scan and email to hkohl@wcgh.org