Copyright 2015 Louise Jeffrey SESSION 2 RE-ESTABLISHING EATING PATTERNS through BUILDING KNOWLEDGE Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey REFLECTING ON THE PAST 2 WEEKS The NO DIET diet Sense of freedom vs. feeling ‘out of control’ Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey WHERE ARE WE NOW? INTERNAL WISDOM + EXTERNAL KNOWLEDGE (creating structure) CHANGE IN PERSPECTIVE PERSONAL INSIGHT (internal work) CHANGE IN BEHAVIOUR (strategies & tools) Copyright 2015 Louise Jeffrey

EMOTIONAL EATING/BINGE EATING Copyright 2015 Louise Jeffrey STABILISE EATING PATTERN DIETING/ RESTRICTING NATURAL EATING OVEREATING/ EMOTIONAL EATING/BINGE EATING Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey WHAT IS YOUR RESISTANCE TO CHANGE? What is stopping you from ‘letting go’ and moving forward? Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey 6 HUMAN NEEDS - ANY AHAs? Which needs are most important to me? What do I do to meet these needs? Are these behaviours in line with my values? Am I meeting these needs in a way which is positive or destructive? Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey PARTNER EXERCISE What thoughts do I having that is making me feel <not meeting primary need 1> and <not meeting primary need 2>? How can I meet my needs in a more empowering way? Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey BUILDING ‘THE SCAFFOLD’ Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey EXTERNAL KNOWLEDGE + INTERNAL WISDOM = WISE CHOICES Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey NUTRITIONAL GUIDELINES THE SCAFFOLDING Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey THE GUIDELINES WHAT THEY ARE NOT A Diet or eating plan Rigid, inflexible Someone else telling you how, when and what to eat Superior to your own body wisdom - This ALWAYS comes first Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey THE GUIDELINES WHAT THEY ARE A guideline Flexible A safety net A scaffold we are going to eventually take down Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey RE-ESTABLISHING NATURAL EATING PATTERNS Eat every 2-3 hours Before every meal/snack, stop and ask yourself what you truly feel like Take time, SLOW DOWN, become conscious Eat what is satisfying Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey WHY ARE WE DOING THIS? To re-establish eating patterns (biologically) certainty of food (psychologically & biologically) reduce anxiety (psychologically) To help the body (& mind) feel safe again If this creates anxiety, start with safe foods Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey THE BASICS MIND BODY NUTRITION Whole, fresh seasonal foods (80%) Plant based eating (80%) Nutritional density (80%) Hydration & sleep Good quality protein & healthy fat in first half day Eating rhythm Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey A TCM VIEW Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey DIAGNOSTICS Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey CONSTITUTIONAL TYPE (1 or more of the following, or a combination of 2 or more) Damp Blood deficiency Yang deficiency Qi deficiency Yin deficiency Jing deficiency Heat Cold Stagnation of qi and blood Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey TONGUE Colour body/tip/centre pink/red/pale/purple) Coating does it have one? what colour is it? where is it? is it thick or thin? Shape thin/thick? swollen/scalloped edges Other cracks? Many/one? Where are they? wet/dry Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey PULSE Full/deficient Superficial/deep Fast/normal/slow Other qualities Wiry/bowstring (like a guitar string) Choppy (comes and goes) Weak Slippery (like a pearl) Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey QI STAGNATION Moderate exercise essential Relaxation, mind quietening essential (meditation, yoga) Coffee/alcohol ok in moderation (except hot constitution) Goal setting & structure helpful Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey DEFICIENCY OF QI Exercise that is grounding, qi building, calming eg. tai chi, yoga, qi gong, walking Reducing when tired/fatigued Plenty of sleep & rest Careful not to overwork (depletion of qi) Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey STOMACH/DIGESTIVE WEAKNESS Limit amount of raw food, cold food & drinks Increase easy to digest, soft, cooked foods such as soups/stews and root veggies Drink hot drink with each meal Avoid overeating Don’t overuse sugar/sweet foods Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey ACCUMULATION OF DAMP More easy to digest, soft, cooked foods such as soups/stews and root veggies Hot drink with each meal Less greasy food & dairy (test) Limit amount of raw, cold food & drink (test) Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey ACCUMULATION OF HEAT Limit Spicy food Caffeine Alcohol Stress Warming foods, eg: ginger, red meat especially late at night Adequate sleep important (catch 22) Eat cooling foods, eg cucumber, blueberries Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey DEFICIENCY OF FLUIDS DRY/HEAT Limit Spicy food Caffeine, alcohol Stress Warming foods, eg: ginger, red meat especially late at night Adequate sleep important Eat cooling foods, eg cucumber, blueberries Drink plenty of water and soups/stews Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey ACCUMULATION OF COLD Limit amount of cold food, iced drinks Eat warming foods, such as spices, ginger, curcumin, garlic, onion, etc Drink hot drink with every meal Apply heat packs/moxa to local areas Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey BUDDY SYSTEM Pick a buddy With you for next 2 months Check in with each other each week via email or phone or facebook message Most supportive buddy/s will win an extra 1-1 session with me Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey HOMEWORK Continue with NO DIET diet Eat every 2-3 hours Use the scaffolding (guidelines) if you need But.... put intuition & body wisdom first EXPERIMENT! Sense of curiosity Diversity, Constitutional type Relax into eating.... Diversity Keep a journal re food and emotions Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey REFLECT HOW DOES THIS FEEL FOR YOU? Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey REMINDER! REST INTO STRUCTURE RELAX INTO UNCERTAINTY DON’T PANIC REACH OUT Copyright 2015 Louise Jeffrey

Copyright 2015 Louise Jeffrey SEE YOU ON 1ST! Copyright 2015 Louise Jeffrey